Weekly Email

Yoga with Mindy

Certified Integral Hatha Yoga Instructor

40+ years experience


Week of March 1, 2016







tel. 0992849781


This Week


Classes are both in English and Spanish! 


Wednesday   10:30 am- 12:00 noon

Friday   10:30 am- 12:00 noon

Ananda Cotacachi


Private classes always available! 

Please call for an appointment.







Healthy People


“People who are healthy don’t hurt anyone. They are not afraid of anyone. Not only are they unafraid, but they see that others are not afraid of them either. The ‘others’ include animals, plants, everything. Healthy people emit always and only loving and pure vibrations.  God bless you. Om Shanti, Shanti, Shanti.” – Sri Swami Satchidananda


Quotes by J. Krishnamurthy


“The earth is enjoyed by heroes.  This is the unfailing truth.  Be a hero.  Always say, ‘I have no fear.’”


“I am the thread that runs through all these pearls and each pearl is a religion or even a sect thereof.  Such are the different pearls, and God is the thread that runs through all of them.”


“If we have true yearning for realization, we must struggle, and through struggle growth will come.  We shall make mistakes but they may be angels unawares.”


“All power is within you.  You can do anything and everything.  Believe in that.  Do not believe that you are weak, do not believe that you are half-crazed lunatics as most of us do nowadays.  Stand up and express the divinity within you.”


“Strength is life, weakness is death.”



“Follow the grain in your own wood.” – Howard Thurman


“If you were in your body, you’d be home by now.” – seen on a bumper sticker





“Dichoso el hombre que no sigue el consejo de los malvados…

Sino que en la ley del SENOR de deleita…


Es como el arbol plantado a la orilla de un rio que,

Cuando llega su tiempo, 

Da fruto y sus hojas jamas se marchitan.

Todo cuanto hace prospera.”   Salmo 1:1-3


“Blessed is the man who does not walk in the counsel of the wicked…

But his delight is in the law of the Lord.

He is like a tree planted by streams of water,

Which yields its fruit in season and whose leaf does not wither.

Whatever he does prospers.”  Psalm 1: 1-3       









Con mucho carino y amor de Mindy!


Week of December 7, 2015



Certified Integral Hatha Yoga Instructor

Over 40 years of experience



10 de Agosto y Tarqui

Cotacachi, Ecuador





Private Classes Available

Please call for an appointment


Watch for upcoming classes at Ananda in January!



Yoga nacio en la India y es muy antiguo.  El yoga es un metodo que ensena a sentir nuestro cuerpo, a flexibilizarlo gracias a las posturas que se adoptan, a controlar nuestra mente y a desarollar nuestro espiritu.  Mediante el cuerpo, controlamos nuestra mente teniendo un cuerpo flexible, la mente tambien se mantiene flexible, pues la flexibilidad no depende de la edad, sino del trabajo fisico que hagamos y de la superacion de trabas y bloqueos impuestos por nuestra mente.  El yoga es para VIVIRLO, PRACTICARLO y EXPERIMENTARLO.



Inner and Outer Change


“Many people ask, ‘How can we do everything for our own peace when the world is so full of suffering?’ Normally, we think of the world first. But Yoga believes in transforming the individual before transforming the world. Whatever change we want to happen outside should first happen within. And if you walk in peace and express that peace in your own life, others will see you and learn something.  God bless you. Om Shanti, Shanti, Shanti. Om Peace, Peace, Peace.”- Sri Swami Satchidananda


Los nombres que tienen las posturas de yoga son de animales o de cosas.  Asi nacio la tecnica: de observer a los animales e imitarlos.  Con la practica de yoga va a lograr mucha flexibilidad en tu cuerpo, mayor elongacion de los musculos, buen funcionamiento para los organos internos, mas concentracion para la mente, mejor ventilacion para los pulmones y, lo mas importante, aprendera a escuchar su cuerpo y a conocerlo mucho mejor.  Va a aprender a no ser esclavo de su cuerpo sino dueno de el. 



Esta postura flexibiliza su columna, corrige espaldas encorvadas, moviliza los hombros hacia atras, beneficia los rinones, la tiroides y abre el pecho, permitiendo una respiracion mas profunda.  Es muy buena para la gente con asma.  Colocarse de rodillas con las piernas separadas.  Con suavidad llevar primero una mano a un rodillo y luego la otra.  Luego llevar la cabeza hacia atras abriendo bien el cuello.


The Camel posture limbers the shoulders, opens the chest and increases flexibility in the lower back.

Kneel with the feet and knees together.  Point the toes back.  Tuck your tailbone under and let the front of the thighs lengthen.  Arch your back and slowly drop back, reaching for the heels with the hands.  Tilt the head back and gaze at the tip of your nose.

This posture is very energizing. 


“People began doing postures so they could sit for a long time.  So learn to sit before you talk about meditation.” –Vijayendra Pratap


“Do not fight your body.  Do not carry the world on your shoulders like Atlas.  Do not look at your body like a stranger, but adopt a friendly approach toward it.  Watch it, listen to it, observe its needs, its requests, and even have fun.  To be sensitive is to be alive.”

– Swami Karmananda Saraswati


“Tranquility should not be confused with passivity or apathy.  It is, rather, a dynamic quality of balance and harmony.  Tranquility is the experience we have when we know and accept ourselves for who and what we are.”  - Rudolph Ballentine



“Those that only take a nibble here and a nibble there will never attain anything… Those who really want to be yogis must give up, once and for all, this nibbling at things.  Take up one idea.  Make that one idea your life- think of it, dream of it, live on that idea.” – Swami Vivekananda


“I realize there’s something incredibly honest about trees in winter, how they’re experts at letting things go.” – Jeffrey McDaniel


“Open your arms to change, but don’t let go of your values.” – Dalai Lama


“The Lord God formed the man from the dust of the ground and breathed into his nostrils the breath of life, and the man became a living being.” – Genesis 2:7


“Entonces Dios tomo un poco de polvo y con ese polvo formo al hombre.  Luego soplo en su nariz, y con su propio aliento le dio vida.  Asi fue como el hombre comenzo a vivir.”

Genesis 2:7


Que tengan una buena semana!

Que Dios les bendiga a todos!






Don’t forget!


Con mucho amor y carino de Mindy

Week of June 15, 2015

Yoga with Mindy

Certified Integral Hatha Yoga Instructor

40+ years experience





610-751-3306 cell

Week of June 15, 2015










Free, Free, Free


”When people or things come to me, they soon see that I am not clinging to them. I am not holding onto them—‘Okay. You wanted to come to me. If you want to leave, go, leave.’ There is no grasping or holding on. And when things know that you won’t hold them, they will be happy to come to you because they are not bound by you. You won’t bind them; they won’t bind you. You are always free, free, free.  God bless you.  Om Shanti, Shanti, Shanti.  Om Peace.” –Swami Satchidananda



Yoga this Week


Monday  7:00 pm  Penn Wynne Presbyterian Church

130 Haverford Road, Wynnewood, PA


Private classes always available








Forward bends are some of the most revitalizing poses, from the comfort of the Child’s Pose to the refreshing stretch of the Downward Dog Pose.  Many of these poses activate and replenish the heart center.  They also relieve lower back pain, sciatica and scoliosis.  Forward bends also help us to focus inward, quieting our busy minds.  As your body bends forward, it folds your heart into its center and your emotional mind begins to quiet down.  Forward bends help us to move in the direction of peace and quiet. 



Child’s Pose



Downward Facing Dog Pose



Gems of Wisdom

From Swami Satchidananda


Your first duty is to find the peace in you.


It is not the head that prays, it is the heart.  A sincere prayer that comes from a faithful heart can perform miracles.


The real prayer comes after you finish speaking.


God is ready to help you.  Don’t allow your pride to get between you and God’s help.


If you want to have a prayer, pray to God to help you to always remember this TRUTH: that you are God’s child and God is taking care of you every minute.





“Teach us to number our days,

That we may present to YOU a heart of wisdom.” –Psalm 90:12


Have a wonderful spirit-filled week!


With love and blessings from Mindy!

Week of June 8, 2015

Yoga with Mindy

Certified Integral Hatha Yoga Instructor

40+ years experience





610-751-3306 cell








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Giving Advice


When should you give advice to someone? When he or she asks you for it. Who will ask for food? A hungry person. By mere asking, he or she is showing hungry. If you are not hungry and I have a nice gourmet meal that I want to give you, so I force it into your mouth, what will happen? You will vomit it over me. Even though the food is real good food, it won't be appreciated and it won’t be digested. It is the same with giving advice.  God bless you,  Om Shanti.  Om Peace.


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Swami Satchidandanda


Yoga This Week


Monday – 7:00 pm  Penn Wynne Presbyterian Church


Thursday- June 11th11:00 am  Congreso




Many people carry a great deal of tension in their necks and shoulders.    With some simple stretches one can feel improvement immediately.  These simple, effective moves can be done anywhere, anytime at your convenience in any seated or standing posture.  Starting your yoga practice with neck stretches is a great way to begin your warm-up. 


Stretching the neck muscles has an almost instantaneous effect on your state of mind.  Lengthening the larger muscles defuses stress held in the body and helps the whole body to relax.  Lengthening and stretching the small neck muscles will help quiet the mind and bring on a sense of well-being.  Stretching the neck muscles helps to prevent tension headaches and is also good to prevent or keep arthritis at bay. 


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Life Lessons from Yoga


Some people approach their yoga practice as a break from the world and their everyday life stressors.  What we really want to learn, however, is how to incorporate our yoga practice into the rest of our lives and to respond appropriately to life’s challenges without adding tension.  At this level, yogabecomes a deeper practice.


You learn that you can be under tremendous pressure and stress and come back into experiencing your feet on the ground as though it were just another moment of Tadasana- Mountain Pose.  You begin to realize that every experience is just another moment of practice and allow the breath to move the feelings through your body and mind.  You learn to become the observer of all thoughts and feelings. 


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Some Quotes About Gratitude


“I would maintain that thanks are the highest form of thought; and that gratitude is happiness doubled by wonder.” – G. K. Chesterton


“As we express our gratitude, we must never forget that the highest appreciation is not to utter words but to live by them.” – J.F. Kennedy


“Reflect upon your present blessings, of which every man has plenty; not on your past misfortunes, of which all men have some.” – Charles Dickens


“He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has.” – Epictetus


“You can never do a kindness too soon because you never know how soon it will be too late.” – Ralph Waldo Emerson


“The only people with whom you should try to get even are with those who have helped you.”


“Gratitude and attitude are not challenges; they are choices.”


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“Whatever you ask in prayer, believe that you have received it, and it will be yours.” – Mark 11:24


“…each tree is known by its own fruit.” – Luke 6:44




I hope you have a wonderful week!


I hope to see you at yoga!


With Love and Blessings from Mindy

Week of May 18, 2015

Yoga with Mindy

Certified Integral Hatha Yoga Instructor

40+ years experience

Week of May 18, 2015





610-751-3306 (cell)


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Real Truth is Unspoken


Real truth is unspoken. The minute you open your mouth, you limit the truth. It is impossible to talk about truth because anything you say limits it according to your own understanding. If I want to show you the sea, I cannot bring the entire sea here. I can bring a cup of seawater and show it to you. In the same way, we each take different containers to the sea. One person will take a cup; another will take a bucket. The sea assumes the shape of the container. Your mind is a container and each mind is different. That is the reason why we have different religions according to our minds.

“God bless you. Om Shanti, Shanti, Shanti.” –Sri Swami Satchidananda


Yoga this Week


Monday night at 7:00 pm at Penn Wynne Presbyterian Church

130 Haverford Rd. Wynnewood, PA







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A Foundation for Transformation


Today an estimated 18 million people practice the physical aspect of yoga.  Some people come to yoga for a better body, some come to yoga with problems to fix, like stiff necks or sore backs, some come to yoga with emotional issues such as depression, anxiety or insomnia.

What keeps us coming back to yoga even after our problems are resolved or we’ve gotten back into shape?

Does something deep within us happen after we’ve stretched and squeezed and twisted and bent?

Perhaps we touch a mysterious part ourselves that is so powerful that we’re motivated to return to it again and again.


A single step into a yoga class begins a transformative journey into the vast world that unites body, mind and spirit.   The physical part of yoga practice has become a gateway by which we open ourselves to limitless possibilities and to realms we may yet dream of.

When we let go and look within the power we experience can transform our lives.  The secret power of yoga is the knowledge that lies on the other side of the threshold; the secret that brings endless power is knowing that we are divine beings.  This knowledge can permeate our entire lives, bathing us in peace, joy, light and love.



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“I look up to the mountains- does my help come from there?

My help comes from the Lord, who made heaven and earth!”- Psalm 121:1-2


May you have a wonderful joy-filled week!


I look forward to seeing you at yoga class!


With love and blessings from Mindy

Classes Will Resume Monday, May 18th, 2015

Greetings to Everyone!


YOGA WITH MINDY will resume on Monday, May 18th at 7:00 pm at Penn Wynne Presbyterian Church






With lots of love and blessings for a Wonderful and Joy-Filled Spring Season

Week of March 22, 2015

Yoga with Mindy

Certified Integral Hatha Yoga Instructor

40+ years experience

Week of March 22, 2015












The Real Victory


“The more you indulge your desires, the greater the pain later on. In the beginning, it may feel painful to not pursue a desire. But, if you restrain yourself—if you can begin to train the mind—while there may be a little pain at first, there’ll be greater pleasure later on. You will admire yourself, you will be proud of yourself, you won’t ever feel unhappy about that. And that pride will last longer, that happiness will last longer, than the momentary joy. We should become that master. That is the real freedom; that is the real victory.  Om Shanti, Shanti, Shanti.  Om Peace, Peace, Peace.”  - Sri Swami Satchidananda




I am taking an incredibly interesting Continuing Legal Education class


I hate to cancel yoga but it is an unusual opportunity.

I wish you all could join me!



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My self-doubt is normal.  It does not define me.


I am whole and complete regardless of outside circumstances.


I am perfectly flawed.


I am capable of living a life beyond my wildest dreams.


I will embrace the present moment and the beauty that surrounds me.


I do not regret my past.  It has gotten me to where I am today and I am thankful.


I am thankful for the ability to learn something new each day.


I know I am capable of anything I set my mind to.


Acting from a place of love benefits me on all levels.


I choose to continue moving forward in my life today.


I can calm myself and listen to my intuition.  That is where the truth lies.


I am a beautiful puzzle and the pieces are constantly being put together.



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“Jesus said to them, ‘Peace be with you; as the Father has sent Me, I also send you.”  And when he had said this, He breathed on them and said to them, ‘Receive the Holy Spirit.’” – John 20:21-22



I hope you have a wonderful and spirit-filled week filled with peace and joy, love and light!


With love and blessings from Mindy

Week of March 9, 2015

Yoga with Mindy

Certified Integral Hatha Yoga Instructor

40+ years experience

Week of March 9, 2015













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7:00 pm  Penn Wynne Presbyterian Church

Private classes always available!

Spine Savers

Hero Pose – Virasana

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At first glance, Hero Pose looks simple.  Yet, this classical seated posture can be enormously challenging.  While Virasana’s benefits are not immediately obvious, there are many.  This pose increases flexibility in the knees and ankles, teaches internal rotation in the thighs, reduces tension in the legs, aids in digestion and soothes abdominal discomfort.  It is also one of the classical seated postures for meditation and breath awareness. 

Use a blanket and a block if you like to avoid aggravating the knees.  Kneel in front of the block, with your shins on the blanket and the tops of your feet on the mat.  Your toes point back and the soles of your feet will face the ceiling.  Touch your inner knees together and separate your heels so they’re wider than your hips.  Slowly sit on the block.  In addition, this pose strengthens the arches, helps relieve symptoms of menopause and is therapeutic for high blood pressure and asthma.

A Few More Spine Savers

Cat PoseMarjaryasana


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Reclining Bound Angle PoseSupta Baddha Konasana

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Bridge PoseSetu Bandha Sarvangasana

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Fish PoseMatsyasana

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Stop Stressing at Work

The key to transforming your relationship to stress is to stop letting it overwhelm you. More and more people are discovering that mind-body practices such as yoga, qi gong, and meditation can be hugely helpful in shifting the way they react to stress.

So how do you shift your perceptions so you no longer feel like one big rubber band about to snap? That's where yoga and other mind-body approaches come in. Yoga teaches you to tune in to what your body is telling you and to act accordingly.

With practice, this awareness will spread into other areas of your life, including your work. As you learn to separate the urge to act from the reaction, you begin to find that something like a canceled meeting or having a last-minute project handed to you may not rattle you as much as it once did. You can detect stressors—what Buddhists call the spark before the flame—earlier, then pause long enough to think, "Well, maybe I don't need to respond."

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“I believe that unarmed truth and unconditional love will have the final word in reality.”- Martin Luther King, Jr.

“The various religions are like different roads converging on the same road.  What difference does it make if we follow different routes, provided we arrive at the same destination.” –Mahatma Gandhi

“Christ has no body now on earth but yours, no hands but yours, no feet but yours.  Yours are the eyes through which to look out Christ’s compassion to the world; Yours are the feet with which he is to go about doing good; Yours are the hands with which he is to bless men now.” – St. Teresa of Avila

“And so, dear brothers and sisters, I plead with you to give your bodies to God because of all he has done for you.  Let them be a living and holy sacrifice- the kind he will find acceptable.” Romans 12:1-2

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Please have a wonderful and spirit-filled week!

With love and blessings from Mindy

Week of March 2, 2015

Yoga with Mindy

Certified Integral Hatha Yoga Instructor

40+ years experience

Week of March 2, 2015








Yes- We are having yoga class Monday night weather permitting!


7:00 pm  Penn Wynne Presbyterian Church






Private classes always available!



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The Never Changing Essence


“You can never destroy the eternal one, the Self. That essence may be called by different names, but it is always there; you can never create or destroy it. It’s like buying a new car—the minute you drive it off the lot, it becomes a used car. See how quickly the value changes? In the very same way, every second things are changing. What is it that is changing? It is the appearance; it is the form that changes continuously. The yogic understanding is to know the never changing in the midst of the ever changing. Everything we see is ever changing, but behind that is the essence, or ‘thing in itself,’ that never changes.  God bless you.  Om Shanti, Shanti, Shanti.  Om Peace, Peace, Peace.” – Sri Swami Satchidananda



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Relieve Tension


Picture still water clearly in your mind.  It can be a lake nestling among some pines.  Or a tiny, cool spring on the hillside.  Or a calm sea with gentle, rippling waves. 


When this picture in your mind becomes clear, repeat and believe, “He leadeth me beside still waters.”  (Psalm 23)


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Happy Birthday Dr. Seuss!


“Why fit in when you’re born to stand out?”


“Today is your day.  Your mountain is waiting.  So… get on your way.”


“You have brains in your head.  You have feet in your shoes.  You can steer yourself in any direction you choose.”


“It is better to know how to learn than to know.”


“Unless someone like you cares a whole lot, nothing is going to get better.  It’s not.”


“You’re on your own.  And you know what you know.  And you are the one who’ll decide where to go.”


“To the world you may be one person, but to one person you may be the world.”


“Fun is good.”


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“God made the first man and breathed into his nostrils the breath of life; and man became a living soul.”  Genesis 2:7




Have a wonderful spirit-filled week!


Love and blessings from Mindy

Week of February 23, 2015

YOGA with Mindy

Week of February 23, 2015

Certified Integral Yoga Instructor

40+ years experience




 610-990-3137 (home/office)

610-751-3306 (cell)




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The Mind Veil


“Yoga enables you to gain mastery over the subtle prana that disturbs the mind. Suppose that the mind is a covering and the covering mind is made of thoughts—like a screen woven with threads, as in a veil. If you want to take away the veil, what will you do? You start pulling out thread after thread. If you pull out all the threads, what happens? There is no cloth to cover. The mind is not just something by itself, it is woven by the thoughts. Meditation pulls off the thoughts one after the other. When all the thoughts are pulled out there is no mind at all.  God bless you. Om Shanti, Shanti, Shanti.  Om Peace, Peace, Peace.”

– Sri Swami Satchidananda





Monday  7:00 pm  Penn Wynne Presbyterian Church

130 Haverford Rd. Wynnewood


Private Classes available- Please call me!


Mountain Pose – Tadasana


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Stand with feet together- big toes, inner ankles and inner heals touching.  Spread the body weight evenly over the feet, keeping the inner edges of the feet.  Feel the spine extending upwards and then lift in the front of the body.  Roll the shoulders back and feel the chest and heart open.  Allow the arms to hang down the sides of the body with the palms facing the legs.  Extend the neck up, relax the facial muscles and look straight ahead.


Although relatively simple, this posture is crucial as it teaches awareness of the body and recognition of any postural difficulties.   Feel the front body opening from pubis to chin.  Press the feet firmly into the floor and extend the crown of the head towards the ceiling.  Ensure that the body is stretching evenly on all sides- front, back, left and right.  Weight should be evenly spread over the heels and soles of the feet.


In this posture we are taught how to stand correctly.  It makes us aware of posture, and of how the legs and feet have to

work together in order for us to stand up straight.  All standing poses begin and end with Tadasana or Mountain Pose. 


This is a posture you can do anywhere at any time no matter where you find yourself standing.  There is always something you can check on and do to improve your posture.  Don’t forget to BREATHE with it in order to bring your awareness into the moment when you find yourself standing.  And from here you can begin to stretch!


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The human body is a temple.  Keep it strong and supple.  To purify the body practice the disciplines of hatha yoga and take care of your diet.


To become an instrument of the Divine, maintain your health- have an easeful body, a peaceful mind and a useful life.


The body and the mind are interconnected and interdependent.  The body expresses the thoughts of the mind.  If you have a happy mind, your face and body will reflect that happiness.


Believe that you can draw healing energy from the Divine by clean living.


If you have total faith in God and a Higher Energy you will be able to tune in to that and receive all the strength and energy you need to recharge your system.


- from Gems of Wisdom by Swami Satchidananda


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“What do you want: the pain of staying where you are, or the pain of growth?” – Judith Lasater


“It is not the strongest of the species that survive, nor the most intelligent, but the ones most responsive to change.” – Charles Darwin


“Most of the energy for the body that we get is from the air we breathe, and not, as is commonly assumed, from food and water.”

– Swami Vishnudevananda


“What can we gain by sailing to the moon if we are not able to cross the abyss that separates us from ourselves?” – Thomas Merton


“Your mind, your feelings are in your body, and it’s there, in your somatic experience, that feeling is healed.” – Dr. Candace Pert


:”Someday, after we have mastered the winds, the waves, the gravity, we shall harness the engines of love.  Then, for the second time in the history of the world, men will have discovered fire.” – Pierre Teilhard de Chardin


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“You alone are God!  Only you are a mighty rock.  You give me strength and guide me right.  You make my feet run as fast as those of a deer, and you help me to stand on the mountaintops.” Psalm 18: 31-33



Have a wonderful spirit-filled week!


With love and blessings from Mindy

Week of February 16, 2015


YOGA with Mindy

Certified Integral Yoga Instructor

Over 40+ years experience






610-751-3306 (cell)





Become the observer of your thoughts.

Breathe into the moment whether it be pleasure or pain.

Let it all out- there you go- I breathe you away.




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The Science of Yoga


“Yoga is nothing but science. If we know science properly we have understood Yoga. There is no blind belief in Yoga. That’s why all the people with scientific minds appreciate Yoga. There is no, ‘Do this for one and a half years, then you will gain that.’ No. Even if you do some deep breathing for one-and-a-half minutes, you will get some benefit. “God bless you. Om Shanti, Shanti, Shanti. Om, Peace, Peace.” – Sri Swami Satchidanada


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This Week


Monday  7:00­- 8:30 pm Penn Wynne Presbyterian Church


130 Haverford Road



Please call for private classes anytime!


What is your body telling you that it needs?


Pay attention!




There is no good reason NOT to do yoga.  In this spirit of my mission to spread the word of the universal benefits of a yoga practice. 


Always begin with the breath as your center to which you return with each breathe you take bringing you quickly to see the face of God with the next breath you take.  Breathe right into the face of Jesus. ”And God breathed life into the nostrils of man.”  Gen. 2:7


If I only had to choose the most important yoga poses to include in a daily routine NO MATTER WHAT NONNEGOTIABLE every day this is what I would include.


1.   Inversions-


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Do any kind of inversion that appeals to you!  Try to remember that you want to keep the blood flowing in the opposite direction in which gravity pulls it every day of our lives.  There are more benefits of doing an inversion than there are ideas in the world but I know that they get the blood and the oxygen and the nutrients flowing all in the exact opposite direction which is wearing us down.  It’s very refreshing.  It doesn’t matter how you do it- it can be handstand, a headstand, a shoulder stand, or legs up against the wall or up on a cushion or piece of furniture.  Or you can just hang down in your chairs and feel the flow through your mind and soul.

Always make time for an inversion!


To Come:

2.      inversion

3.      Backward bend

4.      Spinal Twist

5.      Abdomen




And always remember that God is as near you as your next breath!


Hold your breath no longer!


Let it all go!




Ask God daily to remind me that Jesus loves me no matter what and to never feel alone again!


Take a Look at These Spinal Twists

Especially good for lower back pain!


Give them a try!


Image result for yoga spinal twist poses


Image result for yoga spinal twist poses

Image result for yoga spinal twist poses




“When someone loves you, the way they say your name is different.  You know that your name is safe in their mouth.” – Billy, age 4


“In real love you want the other’s good.  In romantic love, you want the other person.” – Margaret Anderson


“There’s all kinds of reasons that you fall in love with one person rather than another another: Timing is important. 

Proximity is important.  Mystery is important.”  - Helen Fisher


“Love isn’t something natural.  Rather it requires discipline, concentration, patience, faith and the overcoming of narcissism.  It isn’t a feeling, it is a practice.” – Eric Fromm


“Apologizing doesn’t always mean you are wrong.  Sometimes it means you value your relationships more than your ego.”  - anon.


Image result for funny yoga dog poses



“The LORD is my light and my salvation- whom shall I fear?” Psalm 27:1






May we be abundantly blessed in order to be do the work you put us here on earth to do.


With love and blessings,


Week of February 9, 2015

YOGA with Mindy

Certified Integral Yoga Instructor

Over 40+ years experience






610-751-3306 (cell)







Reflect the Pure Light


“The senses, by themselves, are innocent and good but, when they are allowed to turn only outside, they attract external things, transfer that message to the mind, and make the mind restless. Instead, the senses should be turned inward so that they will see the purity of the mind and not take on the color of the outside world. See, it’s something like a mirror; if a mirror is turned one way it reflects all the colors outside. However, if it is turned inward toward the light, it reflects the pure light. This is the essence of the yogic practice of pratyahara.  God bless you.  Om Shanti, Om Peace.” – Sri Swami Satchidananda






Rhythmical breathing coordinated with movement releases blockages and allows energy to flow, relieving pain and healing disease.  Always keep the breathing through the nose.  The inhalation and the exhalation help you relax and stretch further.  Holding the breath gives our nervous system a distress signal.  By breathing rhythmically, we give the message to the organs, the glands and the muscular system that this is the time to stretch, relax and heal.


All of this stretching leads us to a supple body of health and strength and a body that is able to be active as well as to sit perfectly still.  The system of Hatha Yoga came into being because when the ancient yogis tried to sit still for meditation, their bodies ached and lacked strength and thus they couldn’t concentrate.  The poses make the body fit for meditation.  It does indeed take a certain amount of discipline and physical strength to keep the body in a firm seated position without movement to sit for meditation.


This Week

Monday  7:00 pm  Penn Wynne Presbyterian Church  130 Haverford Rd. Wynnewood

Please call to arrange private classes!


Yoga For Emotional Trauma


Creating a safe space is the most important thing for yoga students who suffer from emotional trauma.

Though we move past difficult times in our lives, our traumas can live on inside our cell tissues for years.

The release of stuck emotions is a great benefit of the largely physical and spiritual exercise of yoga.

Yoga practice helps to unbury and release emotional blocks.

With practice we can achieve a sense of well-being and wonder and be reminded that there is great joy in being alive.

It is possible to release the pain of the past and step forward with lightness and a fresh perspective.






Camel- Ustrasana


This pose imitates the body of a camel.  It opens shoulders and chest, stretches your abdomen, improves your digestion, strengthens your rib muscles and feels great on the lower back.  It is also good for relieving sciatica.


Begin on your knees with your feet behind you, legs and feet as far apart or close together as is comfortable for you.

  Stretch your hips and thighs forward as you reach behind with your arms.  Extend your spine and lift upward as you lean back.  Lift your chin up and look up.  If you can’t reach your heels, relax, and simply rest your hands on your buttocks.  Take it gradually.


Remember, most importantly, to breathe deeply in this and all poses. 

Bend only as far backwards as you comfortably can.


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While doing yoga, as in any daily activity, set your intention and pay attention to your breath throughout the class.

Intentions are the fuel to manifesting your goals and visions.  An intention will help create more clarity in your yoga practice, as in your life.  Setting an intention is like drawing a map of where you wish to go.  It becomes the driving force of your higher consciousness.


Here are some clear intentions to consider:


I intend to manifest happiness naturally.

I intend to witness Divinity in everyone.

I intend to lead by example.

I intend to stop taking things personally.

I intend to forgive myself and others.

I intend to love unconditionally.

I intend to make meditation a more important part of my life style.

I intend to keep my body and mind healthy and well-balanced.

I intend to pay attention to my breath.


What is the intention you would like to set?






“I can see how it might be possible for a man to look down upon the earth and be an atheist, but I cannot conceive how he could look up into the heavens and say that there is no God.” 

- Abraham Lincoln


“What you are in love with, what seizes your imagination, will affect everything…what you read, who you know, what breaks your heart, and what amazes you with joy and gratitude. Fall in love, stay in love, and it will decide everything.” – Pedro Arrupe, S.J.




“The Spirit of God has made me, and the breath of the Almighty gives me life.”  -Job 33:4


“God gives each of us a chance to be brought into the light that gives life.” – Job 33:29


Today I breathe with the breath of life.

Today I live my life in God’s light.



May you have a blessed week!


With love from Mindy

Week of February 2, 2015

YOGA with Mindy

Certified Integral Yoga Instructor

Over 40 years experience






610-751-3306 (cell)






Just Become Still


“I would like to clear one doubt. Many people ask me, ‘When I sit and meditate I go deep, but at a particular point I seem to be losing myself. I seem to be almost slipping off. I get frightened.’ It happens. Don’t get frightened; it’s wonderful, fantastic. Why? If it happens to you, it means your system is ready. Your breath may even stop for a few minutes. That is what you call samadhi—you just become still.  God bless you.  Om Shanti, Om Peace.” – Sri Swami Satchidananda




Monday-  Penn Wynne Presbyterian Church  7:00 pm


Thursday-  Congreso  11:00 am


Please call for private classes!





In the United States lower back pain is one of the most common complaints.  Most people will experience lower back pain at some point in their lives.  It is experienced by sedentary people as well as highly-trained athletes. 


A marathon of sitting leads to lower back pain.  We usually sit for breakfast, sit on our drive to work, sit at a desk, then sitting for the ride home and another meal which means more sitting.  These many hours of sitting causes strain on the lower back.


The following yoga stretches can help you tremendously to alleviate this lower back pain.  Breathe deeply in and out of the nostrils while doing these poses.  Below are just a few suggestions.




Lying on your back, bend your knees into your chest and bring your arms out at a T- or like a cross.  As you exhale, lower your knees to the ground on one side and look in exactly the opposite direction at your outstretched hand and arm.  Hold for at least one to two minutes breathing deeply.  Feel the luxurious stretch to your entire spine.






Lying on your stomach, prop yourself up on your forearms.  Align your elbows directly under your shoulders.  Press firmly

Through your palms and the tops of your feet.  Press your pubic bone forward.  Feel the sensations in your lower back and breathe through it. You are allowing the blood to flow into the lower back for healing.  Hold for 1-3 minutes.






From all-fours, bring your right knee behind your right wrist with your lower leg at a diagonal toward your left hip.  Square off your hips toward the ground.  This pose stretches the hip rotators and flexors.  It loosens tight hips which can contribute to lower back pain.








With yoga, the body remains open and flexible.

The accepted view of the aging process has been one of stiffening, rigidity and closing down.

Without proper exercise the body contracts and we lose height, strength and flexibility.

As a result, our natural free range of motion is restricted so daily activities become more difficult.  But it doesn’t have to be that way! 


Yoga exercises reverse the aging process by moving each joint in the body through its full range of motion- stretching, strengthening and balancing each part.  As we grow older it is most important to open up and expand the body so that the aging process is tempered.  Doctors and other health care professionals are becoming more interested in what yoga has to offer older people with regard to preventing and improving chronic illness and disability.







“There is no age limit, one can start yoga when 70 or 80 years old and no damage will occur if the movement comes from the spine.  People feel elated and it gives them comfort, confidence and encouragement to discover that it is possible to them to control and modify their bodies.  To talk about old age as in impediment is an excuse to be lazy.” - from Awakening the Spine by Vanda Scaravelli



“Take care of your body.  It’s the only place you have to live.” – Jim Rohn



“Life is not about waiting for the storms to pass.  It’s about learning how to dance in the rain.” – Vivian Greene


“Don’t ask yourself what the world needs; ask yourself what makes you come alive.  And then go and do that because what the world needs is people who have come alive.” – Harold Thurman


“When I was 5 years old, my mom always told me that happiness was the key to life.  When I went to school, they asked me what I wanted to be when I grew up.  I wrote down “happy.”  They told me I didn’t understand the assignment and I told them they didn’t understand life.” – John Lennon


“Most of the important things in the world have been accomplished by  people who have kept on trying when there seemed to be no hope at all.” – Dale Carnegie




“These things I have spoken unto you, that my joy might remain in you, and that your joy might be full and complete and overflowing.” John 15:11


May you have a blessed week!


With love from Mindy!


And don’t forget to breathe- it will take you home to your body, mind and spirit as you find yourself centering your entire self on the breath- our vital life force with connects us to God, ourselves and all other living beings.

Week of January 19, 2015




Certified Integral Hatha Yoga Instructor

40+ years experience









The Person of Wisdom


“What is permanent in this world? What can give us lasting happiness? Everything is changing and all the happiness we have from the outside world is temporary. The real happiness comes from within. Chasing happiness outside is like scratching an itch. You have an itch and so you feel like scratching it. You start scratching a little and you enjoy that. You scratch a little more, you enjoy a little more. Scratch more and more, ultimately it burns and you bleed. Worldly desires themselves are like an itch to a person of wisdom. They begin and then you scratch. You will feel happiness. The more and more you scratch, ultimately you come into difficulty. That is how life goes on for the one without wisdom.  God bless you.  Om Shanti, Shanti, Shanti.  Om Peace, Peace, Peace.” – Sri Swami Satchidananda






Monday  7:00 pm  Penn Wynne Presbyterian Church


130 Haverford Rd.  Corner of Manoa and Haverford Rds.







A few people have naturally flexible spines and find backbends easy, but for most people, backbends are a challenge.  We tend to spend more of our lives bent slightly forward and our spines just aren’t used to bending the other way.  All the more reason to practice backward bends- for the sake of balance. 


Backward bending postures are extremely beneficial for improving your spine and toning the internal organs.  By opening your chakras you release energy and joy to flow unimpeded.  Feel the openness in the center of your chest.  Focus your gaze upward.  Arch your neck only as far as you can support it.  Don’t forget to smile!


There are lots of great  back-bending postures to try: cobra, bow, upward facing dog, fish, camel and wheel to name a few.  The wheel pose is the most dynamic of backbends.  It’s the one that effectively stimulates all of the chakras.





Some Quotes from Paramahansa Yogananda


“Every human being is an expression of the vast, immeasurable Spirit.”


“A habit is the result of concentration of the mind.  You have been thinking in a certain way.  To form a new and good habit, just concentrate in the opposite direction.”


“When you are honest with yourself, you find the road to inner peace.”


“You can accomplish anything if you do not accept limitations.  Whatever you make up your mind to do, you can do it.”


“Inspiration, creative power and energy flow into you when you attune yourself to the Infinite.”


“But as for me and my house, we will serve the Lord.”  Joshua 24:15


May you have a blessed and spirit-filled week!

With love from Mindy

Week of January 12, 2015

YOGA with Mindy

Certified Integral Hatha Yoga 

40+ Years Experience


610-751-3306 cell



Come home to your body, mind and spirit!



Many people fear that discipline means a lack of freedom, a repressed or joyless life.  Without discipline over our mind, where is the joy?  With that control, you can enjoy anything you want.  Nothing is dangerous to you then. 

If you can keep control over the mind, wherever you are will be a heaven.  If you do not have that control, even if you are in heaven it will be a hell for you.  The greatest victory you can win is the victory over your own mind.

Discipline makes your mind stronger and one pointed.  Don’t be controlled by anything.  Exercise your mastery.  That is the aim of yoga. –Sri Swami Satchidananda



This Week

Monday  7:00 pm  Penn Wynne Presbyterian Church

130 Haverford Rd.  Wynnewood

Please call for private classes!






Sit on the floor with your legs straight in front of you. Press actively through your heels. Draw the inner groins deep into the pelvis. Inhale, and keeping the front torso long, lean forward from the hip joints, not the waist.

When you are ready to go further, don’t forcefully pull yourself into the forward bend, Always lengthen the front torso into the pose, keeping your head raised.

With each inhalation, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. Eventually you may be able to stretch the arms out beyond the feet on the floor.




Calms the brain and helps relieve stress and mild depression

  • Stretches the spine, shoulders, hamstrings
  • Stimulates the liver, kidneys, ovaries, and uterus
  • Improves digestion
  • Helps relieve the symptoms of menopause and menstrual discomfort
  • Soothes headache and anxiety and reduces fatigue
  • Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
  • Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures diseases.


Practical Props

The original yogis didn’t practice with foam blocks, straps or purple sticky mats.  But as yoga evolved many practitioners discovered that props could deepen their explorations.  For example, a student with tight hamstrings can experience a deeper opening  in the Seated Forward Bend above by holding a strap around the arches of the feet.  Likewise, blocks are sometimes necessary to help with alignment in standing poses by supporting a hand that can’t quite reach the floor.  Blankets or cushions can provide more comfort during seated poses. 

Keep  in mind that any aid that helps you access a posture more fully can be a prop- you don’t need to be confined to what you can order from a yoga catalogue.  Anything will do- a wall, a table, a chair, balls, books or a friend’s hand.  Whatever makes the posture more beneficial for you is good.


Peace and Harmony Prayer

Visualize all those people who have hurt you in a group and mentally surround them with divine light.  Deeply pray, “Lord, fill them with peace and harmony, peace and harmony,” over and over for about a minute.  Afterwards, visualize yourself in a divine light and pray, “Lord, fill me with peace and harmony, peace and harmony, peace and harmony,” for about 15 seconds.  Do this five times a day and you will see a change in the individuals. – Helene Guillen Self-Realization Fellowship

“The Lord bless you and keep you; the Lord make his face shine upon you and be gracious  to you: the Lord turn his face toward you and give you peace.” Numbers 6:24-26

May you have a blessed week!

With love from Mindy

Week of January 5, 2015

Meditation and the Breath


A fundamental yoga practice, meditation cultivates three capacities that help you to recognize who you are behind thoughts.  These three capacities are concentrating, witnessing and resting in inner stillness.  When you develop these skills you are able to relate to thoughts rather than be held captive by them.  Concentration helps you to move your attention away from thoughts, witnessing helps you to become aware of the kinds of thoughts your mind generates, and resting in inner stillness makes you aware that you are more than what you think.


There are good reasons to select breath awareness as a focal point for meditation.  First of all, breath is always available.  Second, focusing on breath directs attention into your body and away from your mind.  This quiets your thinking mind.  Third, focusing on breath, which is a physical sensation, makes you aware of your body.  This is an experience of being centered in body rather than thoughts, which causes you to be grounded. 


Breath draws in vital life energy, which keeps you alive and utterly connected to life outside your body.  Focusing on breath in meditation can increase your awareness of the life force in which you live and breathe.  Even language points to the unity of breath and something transcendent.  The English word “spirit” comes from the Latin word spiritus, which means “breath.”  The Greek word for “spirit” (pneuma) and the Hebrew word for “spirit” (ruach) also mean “breath.”  - from Yoga for Emotional Trauma by Mary and Rick Stearns






Be Above Wants


“Learn to say: ‘Don’t want, don’t want, don’t want.’ That will make you someone who is above wants. The minute you feel you don’t want anything, things will come to you. At that point, don’t say, ‘I don’t want it.’ If it comes, let it come. Because it’s not that you wanted those things. They wanted you. If you are a true renunciate, if you didn’t want anything, everything comes to you. When there’s no grabbing and holding onto things, they’ll be happy to come to you because they are not owned by you, you don’t bind them and they don’t bind you. You are always free, free, free.  Om Shanti, Shanti, Shanti.  God Bless You.”- Sri Swami Satchidananda


“I offer you peace.  I offer you love.  I offer you friendship.  I see your beauty.  I hear your need.  I feel your feelings.  My wisdom flows from the Highest Source.  I salute that Source in you.  Let us work together for unity and love.”  - Gandhi



“As for you, you thought evil against me, but God meant it for good, to bring about that many people should be kept alive, as they are this day.” Genesis 50:20 (Amplified Bible)

Week of December 29, 2014



Penn Wynne Presbyterian Church


130 Haverford Rd.


Wynnewood, PA







What Does Anger Achieve?


“If you get angry, it’s a good idea to ask yourself a question: ‘Why am I angry?’ If you sincerely seek for the answer, the reply will come: You expected something to happen the way you wanted. It didn’t happen that way, so you are angry. Who is the cause of your anger? You are the cause. By your own anger, do you achieve anything? No. On the other hand, you ruin your own peace, your own health. So, it’s better to analyze the cause for your anger. And instead of pointing at somebody and saying, ‘He or she is the cause.’ Don’t give the opportunity for the anger to explode. Instead, ask yourself, ‘What did I do to become angry?’ It’s better to analyze the real cause.  God bless you.  Om Shanti, Shanti, Shanti.” – Sri Swami Satchidananda




Some Self-Care Ideas for the New Year


It is often hard to fit in even a few minutes for self-care during the busyness of our days but the fact is that there is no good excuse for not making even a few minutes for fitting self-care into your daily routine. If you want to save yourself from burnout and breakdown do yourself a favor and do something- even if you only have a few minutes!


1.   Sit back, close the computer or cell phone, breathe mindfully, notice the breath as it goes in and out of your nostrils and fills your lungs. 


2.   Say a positive affirmation that rings true for you at that moment.  I write below some of my favorites:


I trust that all things are working together for my good.

I am exactly where I am supposed to be right now.

I am a genuine original unique individual with much to offer.

I can do all things through Christ who strengthens me.

I shall live to see the goodness of the Lord in the land of the living.


3. Stand up and stretch.  Do a couple of yoga postures right where you are.


4. Brush your hair.  By doing so you stimulate a lot of acupuncture points which can help calm you and stimulate blood flow to the scalp.


5.  Write a self-care plan for tomorrow.


6.  Take a nap.


7. Take a hot bath or shower with some lavender.


Alternate Nostril Breathing- Naadi Suddhi




Make a loose fist with the right hand.  Close off one nostril and exhale and inhale fully and deeply through the other nostril.  Then close and hold for a count of two.  Open the other nostril and exhale and inhale through that nostril.  You might like to try to count to 8 on the exhalation and 6 on the inhalation.  Begin by doing this for about three minutes. 


Naadi Suddhi brings lightness of body, alertness of mind, good appetite, proper digestion and sound sleep.  This practice allows the prana, life force, to flow freely throughout the system calming the nervous system and brings health and vitality to every part of the body at the most  fundamental level.  It is also very calming to the mind.

The Universe has Shaken You to Awaken You!


Yoga takes you into the present moment, the only place where life exists.


The rhythm of the body, the melody of the mind and the harmony of the soul create the symphony of life. – B.K.S. Iyengar


An attitude of gratitude is the highest form of yoga.


Breathe through it, and release anything that does not serve you.


“Those who live according to the Spirit set their minds on the things of the Spirit.  To set the mind on the Spirit is life and peace.”  - Romans 8:5




Happy New Year to All!


Blessings for the Best Year of Your Life So Far!


With Love from Mindy

Week of December 15, 2014




Certified Integral Hatha Yoga Instructor




This Week


Monday  7:00 pm  Penn Wynne Presbyterian Church


Private classes available- Please call!




The Breath is the Water of Life


Our breath is constantly rising and falling, ebbing and flowing, entering and leaving our bodies.  Full body breathing is an extraordinary symphony of both powerful and subtle movements that massage our internal organs, oscillate our joints, and alternately tone and release all the muscles in the body.  It is a full participation with life.


Breathing is one of the simplest things in the world.  We breathe in, we breathe out.  When we breathe with real freedom, we neither grasp for nor hold on to the breath.  No effort is required to pull the breath in or to push the breath out.  To become a welcome vessel for the breath is to live life without trying to control, grasp, or push away. 


And how easy is this?  The process of breathing is the most accurate metaphor we have for the way that we personally approach life, how we live our lives, and how we react to the inevitable changes that life brings us. – Donna Farhi





Holiday Meditation


During this time of year, it’s easy to get overloaded and miss out on the most important part of the season- connecting with others.  Try the meditation below for a few minutes each day.  By imagining a flame in your heart, you’ll radiate loving energy from the inside out.


1.      Sit in a comfortable upright posture.  Close your eyes and let your awareness drop into the center of your chest.

2.     Breathe naturally and imagine your breath coming in and out through your heart.  Let each inhalation caress and soften your inner heart space.

3.     Become aware of a golden flame in the center of your chest.  Visualize it or simply feel its warm, glowing presence.

4.     With each inhalation the flame glows.  With each exhalation, it radiates light through the heart- front, sides and back.

5.     Rest your awareness gently in the flame.  Inhale and it glows, exhale and it radiates.  Keep softening and relaxing the inner heart, spreading the glow of your inner flame throughout your body and out into the room.


“Life is a Stretch”




“God comes disguised as our life.” – Paula D’Arcy


“I am who I am who I am in the eyes of God- nothing more and nothing less.” – St. Francis


“The way you move reveals the way you think.” – Judith Lasater



“The Lord is my strength, my shield,

In him my heart trusts;

So I am sustained, and my heart leaps for joy,

And I praise him with my whole body.” Psalm 28:7



Many blessings for a wonderful week!

With love from Mindy

Week of December 8, 2014



Penn Wynne Presbyterian Church


130 Haverford Rd.


Wynnewood, PA





“As I wake this morning I begin to visualize my yoga practice.  I know that all roads lead to my practice, no matter how many small tasks I put in front of me.  I see these roadblocks and wonder why resistance crops up around something so worthwhile.  My mind trips me up.  The judgments start to creep in before I remind myself to let go and accept where I am.  I remember that yoga practice is a joy and a privilege and something that I choose.  So I plunge ahead and watch the resistance burn up in the warmth of my body moving through space and the sound of my breath before dawn.”  - Julie Rappaport



“And behold, I am with you always, to the end of the age.”  Matthew 28:20


I wish you blessings for the week


Remember to breathe, stretch and relax!


With love from Mindy

Week of December 1, 2014

YOGA with Mindy

Certified Integral Yoga Instructor

Over 40 years experience




610-751-3306 (cell)






The Yoga of Patanjali


“Yoga isn’t a new invention. It’s more than five-thousand-years old, but stands good even today. It has never become old, outdated, or to be condemned after two years. You don’t need to throw out the old Yoga Sutras and buy a new model. No. These truths are always current. They never lose value—something like gold. Gold always retains its value. Other base metals might lose their value according to the time, but not gold. The Yoga of Patanjali is pure gold. Have confidence in that.  God bless you.  Om Shanti, Shanti, Shanti.  Om Peace, Peace, Peace.” – Sri Swami Satchidananda




This Week


Monday  7:00 pm  Penn Wynne Presbyterian Church


Friday  11:00  Congreso”



“The shortest distance between two points is intention.” – Randolph Stone


The Sanskrit word samkalpa means “volition” or “intention”.  By doing yoga we begin our efforts of building a temple of the body with an inspiration and intention that reflects our deepest reasons for our endeavor.  We consciously connect our physical actions to our highest ideals.  Our intention serves to channel the will we bring to our practice and helps us connect our personal desires to a larger process of awakening.  Building a temple of the body is as much an intention for practice as it is an outcome of our practice. 


Think about it!  What is your intention in practicing yoga?  What does building a temple of the body mean to you?


“Shoot for the moon.  Even if you miss you will land among the stars.” – Les Brown



Bridge PoseSetu Bandha




Lie on your back with your knees bent, feet hip-width apart, hands down alongside your body.

Take a few deep breaths before you lift off the mat.

Slowly, as you inhale, feel your ribs expand, feel your lower back lengthen, draw your tailbone under until your seat muscles begin to lift off the mat. 

Continue pressing into your feet.  Close the gates of your shoulders.

Exhaling, release your spine slowly down to the mat.  Repeat two or three times.


Finding a Focus




The mind does not easily remain attentive to God.  One needs to have a mental focus that guides one back to attentiveness when the inevitable distractions occur.  Since we are so different from one another, each of us needs to experiment as to how we can best remain centered.  Spiritual traditions have provided us with a variety of foci, including the breath, movement, a word or phrase, an image, and the senses of touch, hearing, taste and smell.


“Don’t let your mind bully your body into believing it must carry the burden of its worries.” – Astrid Alauda


“Give your stress wings and let it fly away.” – Terri Guillemets


“I don’t believe people are looking for the meaning of life as much as they are looking for the experience of being alive.” – Joseph Campbell


“Be a lamp to yourself.  Be your own confidence.  Hold on to the truth within yourself as to the only truth.” – Buddha


“It’s not arrogant or egotistical to feel good inside.  You had nothing to do with it.  It’s simply the honest response to clearly perceived reality.” – Erich Schiffman






“You will keep in perfect peace all who trust in you, all whose thoughts are fixed on you!” Isaiah 26:3


Have a wonderful week!


God bless you!  With love from Mindy

<< New text box >>

November 23, 2014

YOGA with Mindy

Certified Integral Yoga Instructor

Over 40 years experience




610-751-3306 (cell)








Yogic Diet for Body and Mind


“It is not the body alone that needs healthy food. The mind also lives on food. Your thoughts, undisciplined thoughts, unwanted thoughts, improper thoughts will make the mind sick. Just as improper food, unlimited foods, untimely food, make the body sick, the same thing goes for the mind. Question yourself: ‘What should be a good food that will not leave toxins? What should be the limit? What should be the proper time to eat? What should be the proper quantity?’ This is what we mean by yogic diet. Then, ask yourself, ‘What are the positive thoughts I should cultivate?’ This is the yogic diet for a healthy mind.  God bless you. Om Shanti, Shanti, Shanti. Om Peace, Peace, Peace.” –Sri Swami Satchidananda






Yoga is for Men and Women


Men, as well as women, are turning to the ancient practice of yoga to build muscle, improve balance and flexibility and get the benefit yoga is best known for: stress relief.  There has been a marked increase in the number of men in yoga classes over the past few years.  In a recent study it was estimated that men make up at least 20% of the over 20 million Americans who practice yoga.  Here are some reasons why:


Men and women who practice yoga have a better body image than those who work out in a gym.

Yoga improves your sex life.  People who practice yoga report more desire, control and stamina.

Regular yoga reduces stress, anxiety and depression while improving memory.

Vietnam vets who practiced yoga report that their symptoms of PTSD lessened.

Yoga also reduces tension and anger.

Because yoga improves balance it results in better posture and prevents falls and injury.

Daily yoga is linked to lower blood pressure and cholesterol, both major risk factors for heart disease.


This Week


Monday  7:00 pm  Penn Wynne Presbyterian Church


Private classes always available.  Please call for an appointment.





“You are as young as your spine is flexible.”


This Is What Looking Down at Your Cell Phone Does to Your Spine

By: Melanie Pinola

This Is What Looking Down at Your Cell Phone Does to Your Spine



Our cell phones and tablets have transformed the way we hold our bodies—and not for the better. Looking down at your device is like having a 60-pound weight on your neck, according to a spine surgeon.

That's like having an eight-year old sitting on your head while you're standing trying to read your text messages, The Atlantic points out.

Dr. Kenneth K. Hansraj, chief of spine surgery at New York Spine Surgery & Rehabilitation Medicine, developed the computer model above. As you might expect, moving your head forward and having that amount of force on your neck and spine isn't good for your health—and the average person spends two to four hours a day in this position. Dr. Hansraj's paper, published in the Surgical Technology International journal, notes that good posture is having your ears aligned with the shoulders and your shoulder blades back. This lowers body stress and decreases cortisol. Poor posture, on the other hand, stresses the spine and can lead to early wear, tear, generation, and maybe surgery.

A few solutions: hold your phone straight in front of you instead of bending your head down,place your tablet at a 30 degree angle when typing or tapping (the angle protects your wrists) or more perpendicularly if just reading, and stretch your neck back to correct a forward neck posture.





Of all the yoga poses, savasana, also known as Corpse pose, is the most important.

Corpse pose consists of lying on the floor in complete relaxation, still, peaceful and corpselike.

The goal of this pose is to relax the body so completely that the body becomes irrelevant.

With the body “gone” the mind is free to blossom. 

It brings the focus inward, beyond all the ego trappings.  Mastering savasana is mastering knowledge of the real you.

Allow your attention to travel up and down your body, scanning for tight spots or contracted muscles.  Repeat your body scan until your body is relaxed in every area.  Bring your attention to your breath.  Observe it.  Make the sound and feel of your breath the sole focus of your attention.  If part of your body starts to tense up, redirect your mind to the tense area and focus on relaxing it again.  Then return to the breath.  As thoughts come and go into your mind, simply observe them passing by like clouds passing in the sky or like soap bubbles blowing away softly into the breeze.  Come back always to the breath.  The breath.  The breath!



Pranayama is the connecting link between the body and the soul of man, and the hub in the wheel of yoga.” – B.K.S. Iyengar

Breathing is as essential to yoga as it is to living.  Breath control is an essential factor in the control of the mind.  Prana means “breath,” “respiration,” “life force,” “vitality,” “energy,” or “strength.”

Ayama means “stretch,” “extension,” “expansion,” “regulation,” “prolongation,” “restraint,” or “control.”

Together, they refer to the prolongation of breath and its restraint.

When you breathe, in addition to the oxygen, you also take in a lot of prana.  It enters into every area- physical, vital and mental.  Every cell of your body vibrates with new life.  With proper pranayama you begin to use the entire lungs.  During pranayama you literally drink in gallons and gallons of vitality and immunity.  You supercharge the blood with more oxygen into the bloodstream.  It also purifies the nervous system and eliminates toxins from the body and blood.  It produces lightness of body, alertness of mind, good appetite, proper digestion and sound sleep. 


“The best way to find yourself is to lose yourself in the service of others.” – Gandhi

“No one is wise by birth, for wisdom results from one’s own efforts.” – Krishnamacharya

“Yoga teaches us to cure what need not be endured and endure what cannot be cured.” – B.K.S. Iyengar

“Yoga is 99 percent practice and one percent theory.” – Sri Pattabhi Jois

“When the body has been so magnificently and artistically created by God, it is only fitting that we should maintain it in good health and harmony by the most excellent and artistic practice of yoga.” – Geeta Iyengar


“I strengthen myself in the Lord my God.” – 1 Samuel 30:6

I send you blessings and love for the coming week!

Yours always! Mindy

November 17th, 2014

YOGA with Mindy

Certified Integral Yoga Instructor

Over 40 years experience




610-751-3306 (cell)








The Simplicity of Asana


“Today, people call Yoga as ‘exercise.’ But according to Patanjali, the definition of asana is very simple: ‘Sthira sukham asanam.’ Asana means posture. Posture is that which makes you comfortable and steady—that brings in comfort and steadiness. Anything that gives you comfort and steadiness is a pose. How simple it is. That is all the asana is; that is the very necessity of the asana. If you can achieve that one pose, that is enough. All the rest comes automatically. This sort of steady and comfortable posture is not obtained that easily, unless the body is healthy and free from toxins and tension.  God bless you. Om Shanti, Shanti, Shanti.” – Sri Swami Satchidananda






Sun Salutation-Surya Namaskara




The Sun Salutation is a series of 12 postures performed in sequence done as a prayer of the body, expressing reverence for life while accessing the power and energy of the sun.  The poses of Sun Salutation are  the performed according to the principle of pose and counterpose.  Because there is a continual flow of movement, the Sun Salute also represents the dynamic principle in the approach to asana.  It is made up of both forward and backward bending poses.  This sequence creates a perfect balance of strength and flexibility to the musculature of the whole front and back of the body. 


As you salute the sun, bend and bow in gratitude for the life force that flows freely in you without your striving or control, yet invites your complete participation.  As you inhale and exhale through each of the bends and lunges, challenge yourself to breathe deeper, to stretch more fully, and let this practice be easy, natural, without effort of strain.


This Week


Monday  7:00 pm  Penn Wynne Presbyterian Church


Private classes available – Please call!




Opportunity at the Edge


The “edge” is where we find the opportunities for transformation.

The edge is where we come right up against ourselves and what we can do and be.

It is the boundary between where we are and where we grow, the place of comfortable discomfort, where all growing and healing happens. 

The edge is the point in every pose where you are still within your capacities but are challenging yourself to go just a little bit farther.

Stepping up to this edge and daring to leap is how you break with old ways of being. – Baron Baptiste



https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcT61Ug_5Q8sUAp8KedWYihZ4-VKfg7GNm3aFSFikvj7McOuI-I15whttps://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcSu8PsXiqCwUShAwPeIgXlTeZlul9F13it6cdAdadTKDynpday3https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcTZKwG6ki_87-L6cdxrFlmuDKggrGSZsOVT1AsZ9s6EQyR528shFavorite Quotes (source forgotten)


“Every action of our lives touches some chord that will vibrate in Eternity.”


“If you cannot find happiness along the way you will not find it at the end of the road.”


“Peace begins when expectation ends.”


“Move out of life’s safe and shallow places and venture into the deeps.”


“Enjoy present pleasures in such a way as not to injure future ones.”


“Ease the pounding of your heart by quieting your mind.”



“The joy of the Lord is my strength.” Nehemiah 8:10


May you have a blessed and wonderful week!


With love from Mindy



November 10th, 2014

YOGA with Mindy

Certified Integral Yoga Instructor

Over 40 years experience




610-751-3306 (cell)




Warm greetings to all of you!


My internet is down so this week’s email will be without pictures and brief.


This Week


Monday  7:00 pm  Penn Wynne Presbyterian Church  130 Haverford Rd.  Wynnewood


Tuesday  Private class 3:30  My home 


Fee Schedule


$12.00 per class for group classes


Private classes- $40.00 for one hour session

$50.00 for 90 minute class


Smaller group classes are always possible

Please call if you would like a private or a semi-private class


Look for new classes forming in the near future



Suggestions on Ways to Deepen your Practice


Teach your practice to a novice who is hungry to learn.

Practice in secret without trying to get credit from anyone for your practice.

Create a space in your home for your practice that is inviting and sacred.

Take on a new challenge- try a new move or a new posture.

Take you practice outdoors or to a new setting when possible.

Have a beginner’s mind.  Let go of the struggle.

Learn about the history of your practice.

Explore the aspect of service in your practice.

Go public- don’t be shy to practice yoga or meditation in a public place.




“When people are serving, life is no longer meaningless.” – John W. Cardner


“The life I touch for good or ill will touch another life, and that in turn another, until who knows where the trembling stops or in what far place my touch will be felt.” – Frederick Buechner


“A man who dares to waste one hour of life has not discovered the value of life.”- Charles Darwin


“We are here to add what we can to, not to get what we can from, life.” – William Osler


“Life is too deep for words, so don’t try to describe it, just live it. – C.S. Lewis


“Life is a great big canvas, and you should throw all the paint on it you can.” – Danny Kaye


“Do not be too timid and squeamish about your actions.  All life is an experiment.” – Ralph Waldo Emerson


“Now is the time to remember that all you do is sacred.” – Hafiz



“If one member suffers, all suffer; if one member is honored, all rejoice together.” – 1 Corinthians 12:26


Have a blessed and wonderful week!

With love from Mindy

Week of November 3rd, 2014

YOGA with Mindy

Certified Integral Yoga Instructor

Over 40 years experience




610-751-3306 (cell)






A Yogic Touch


“Do anything and everything with the idea of serving God, serving humanity, serving the world-at-large. You can serve everything. You can serve a table; you can serve a chair. If you don’t pull the chair mercilessly from one corner to another corner, you are serving the chair. Move it gently. Whatever we handle roughly, will feel the pain. Not only human beings feel pain and cryeverything in the creation does. There should be a gentle, soft, and yogic touch in everything, and with a compassionate feeling behind it. God bless you. Om Shanti, Shanti, Shanti. Om Peace, Peace, Peace.” – Sri Swami Satchidadanda


Urdhva Dhanurasana Upward Facing Bow Pose





·  Expands your chest and shoulders.

·  Stretches you hip flexors and core musculature.

·  Stretches your wrist flexor muscles.

·  Strengthens the muscles that control your shoulder blades.

·  Stengthens your gluteus muscles of your hip and hamstrings at the back of your thighs.

·  Strengthens your low back musculature.

·  Relieves some forms of low back pain.

·  Therapeutic for asthma, opening the accessory muscles of breathing.

·  Traditionally thought to stimulate the thyroid and pituitary glands, counteracts depression and aids in infertility.


One of the fruits of yoga practice is the realization of interconnections.  Our bodies, minds and emotions interact in complex ways that science is only just beginning to understand.  In the dense web of interconnections, nothing we do has a single effect.  In the Upward Facing Bow Pose you bring more oxygen into the bottom of your lungs, an area that usually gets let than the upper regions.  You stretch the muscles and organs in the front of the body as you compress those in the back, where the adrenals are located.  This pose is recommended for people who suffer from depression marked by lethargy and inertia because it is stimulates the adrenals. 


The Ten Best Foods to Eat Before Yoga Practice




1.     Apples

2.     Unsalted almonds

3.     Oatmeal

4.     Pears

5.     Raisins

6.     Bananas

7.     Prunes

8.     Dried Apricots

9.     Watermelon

10.Low-fat Greek yogurt





Meditation in a Nutshell


Sit down.

Shut up.


Open up.




“Attention is the most basic form of love.”- John Tarrant Roshi


“I am standing on my own altar.  The poses are my prayers.” – B.K.S. Iyengar


“Do your practice, all is coming.” – Sri Pattabhi Jois


“Every action we take reveals the stand we have taken in life.  And there are no excuses.” – K. Bradford Brown


“Live your life.  Live your life.  Live your life.”  - Maurice Sendak


“If I don’t look after my body I’ll have nowhere to live.” – Jason Vale


“Whatever you ask in prayer, believe that you have received it, and it will be yours.”  Mark 11:24



Have a wonderful week!


Remember to stretch, relax and breathe!


With love and blessings as always from Mindy

Week of October 27, 2014

YOGA with Mindy

Certified Integral Yoga Instructor

Over 40 years experience




610-751-3306 (cell)


Blessed are the flexible, for they shall not be bent out of shape.






Fill Yourself with Health


“Fill yourself up to the brim with your health and let it overflow. Just by your mere presence, you will bring health to others. You will constantly emit that vibration. And that will be the beginning of world health. So, it begin with you. It’s not only charity that begins at home, even health begins at home. Individuals make the world. So, before we go and transform the world, let us transform ourselves. Let us reform ourselves. May your life be a little better, a little healthier, a little happier.  God bless you. Om Shanti, Shanti, Shanti.” – Sri Swami Satchidananda











Pratyahara is a Sanskrit word that means “to hold back”  or “withdrawal of the senses.”  Simply put, the practice requires you to detach your normally outwardly directed awareness from the world around you, retract it, and redirect it inward toward the self.  The result of such efforts is that the senses naturally turn away from the world too.  This effectively cuts you off from distractions, collects your usually scattered awareness and prepares you for meditation.


The technique called orprana pratyahara, or life force withdrawal, involves fixing your awareness and your breath sequentially on 18 vital points or marmans.  They are the big toes, ankles, midcalves, roots of the calves, knees, midthighs, perineum, center of the body, generative organs, navel, heart center, throat well, root of the tongue, root of the nose, eyes, spot between the eyebrows,  forehead and crown of the head. 


Consciously climb the marman ladder to your crown.  You can run through the points rapidly, spending just a breath or two at each one, or you can linger at each point for several breaths or longer.  You might want to start with a simplified version of the practice using only some of the points: the big toes, ankles, midcalves, knees, midthighs, perineum, navel, heart center, throat well, middle of the eyebrows, forehead and crown.  You can always add more points later and include nontraditional points like your thumbs, the base of your skull or your ears.


This Week


Monday  7:00 pm  Penn Wynne Presbyterian Church  130 Haverford Rd.  Wynnewood


Wednesday  11:00  Congreso 


Private classes available- Please call


Shoulderstand Sarvangasana




Lie flat on the floor, then bring both legs and hips up in the air.  Lift up by contracting your abdominal and buttocks muscles.  Support your lower back with your hands so your upper arms are resting on the floor behind you, your elbows are bent and your hands rest on your back with your fingers facing inward toward your spine.  Bring your shoulders away from your ears and push your feet toward the ceiling.  BREATHE!


The shoulderstand is a great inversion that stimulates the thyroid gland and the fifth chakra (throat).  It reverses the pull of gravity on your internal organs and reduces the strain on your heart, because your heart doesn’t have to work as hard to pump to the extremities when inverted.  The shoulderstand helps with varicose veins, it purifies the blood, nourishes the brain, lungs and heart, it strengthens the eyesight and helps to clear the mind.







Relaxation is the process of observing your tension.  Find a quiet place.  Lie down on a comfortable surface, close your eyes and observe your tension for ten minutes.  Relaxation will arise.





“Know for sure that peace is worth more than anything else in this world.”


“It’s very simple.  Keep your body as clean as possible, your mind as clear as possible.  That’s all you need.  And then you’ll become a useful person.”


“Mere philosophy will not satisfy us.  We cannot reach the goal by mere words alone.  Without practice, nothing can be achieved.”


“God knows your breaking point.  You simply don’t know your own strength.”


“The light is within.  It is already there.  Take your time to see it.”


“I lift up my eyes to the hills.  From whence does my help come?  My help comes from the Lord, who made heaven and earth.” –Psalms 121:1-2


Come home to your body, mind and spirit!

Stretch, breathe, relax, calm!


Have a wonderful week!

With blessings and love from Mindy


Week of October 20, 2014

YOGA with Mindy

Certified Integral Yoga Instructor

Over 40 years experience




610-751-3306 (cell)




“Exercises are like prose, whereas yoga is the poetry of movements.  Once you understand the grammar of yoga; you can write your poetry of movements.”- Amit Ray






This is Yoga


Yoga is about keeping the mind clean, the body clean, the life well- disciplined and the heart dedicated.  Stay away from anything that disturbs your peace.  Put others first.  If you want to be immortal, let every minute of your life be useful to the world.  Let the whole world know by your example that you are something beautiful and divine.  Let your actions bring out that cosmic beauty.




Lead a simple life.  Be like a child.  Let us all know that there is a vast ocean of consciousness which we call God.  Let us not put up barriers or let our egos separate us from it.  Open up the heart and say, “Lord, I am little.  What I know is just a trifle.  Please make use of me.  Take me as your instrument.  Work through me.  It is your business.  You created me and the world.”  Give yourself to Him.  Become humble and selfless and you will get a glimpse of His joy. – Sri Swami Satchidananda












Breathing is life.  It is one of our most vital functions.  Proper breathing brings more oxygen to the blood and to the brain and controls the prana, or vital life force energy.  Pranayama is the science of breath control and consists of a series of exercises intended to meet these needs and to keep the body in vibrant health.


The Chakras are the seven main energy centers in the body.  They are located along the spine, starting at the base and running upwards to the crown of the head.  Each chakra radiates a specific color and energy.  Each chakra relates to a specific spiritual, emotional, psychological and physical issue.  The conscious awareness and the balancing of these energy centers lead to overall well-being.


Half Moon PoseArdha chandrasana





In Half Moon Pose two opposing movements are happening at once.  You are rooting down into the earth with your standing leg while, at the same time, lifting and extending your raised leg into space.  The meeting of these two forces- rooting down and extending out- gives you power to balance and suspend your spine and torso in midair.  This pose teaches coordination, the interdependence of the actions in your body, trains you to stay focused and balanced during challenging moments of transition in yoga practice as in life.


Five Ways to Find Your Balance


“Happiness is not a matter of intensity but of balance, order, rhythm and harmony.”  - Thomas Merton


“Smile, breathe and go slowly.” – Thich Nhat Hanh


1.   Take a risk- Balancing requires a leap of faith.

2.   Find a focus- Keep your eyes on a steady object so as to minimize the distractions that throw us off our goals in yoga and in life.  Make self-care a priority.

3.   Loosen up- We can’t flow with the breeze unless we let go of a little bit of control.

4.   Embrace the falling- Give yourself a break!  Balancing is hard.  Instead of the inner name-calling,  try smiling and recognizing that the effort is as important as the result.

5.   If you fall, get back up again- Persevere.  Balancing poses keep us mindful.  The courage, focus, acceptance and perseverance are all worthwhile when we discover the peace that is present here now.  Balancing on the mat helps us to focus our intentions off the mat, where the real yoga is practiced.




“Be a lamp to yourself.  Be your confidence.  Hold on to the truth within yourself as to the only truth.” - Buddha


“You can’t argue with what is.  Well, you can, but if you do, you will suffer.”- Eckhart Tolle


“Your task is not to seek for love, but merely to seek and find all the barriers within yourself that you have built.”- Rumi


“Spirituality is what you do with your pain.” – Richard Rohr


“The body is a sacred garment.” – Martha Graham


“Between stimulus and response there is a space.  In that space is our power to choose our response.  In our response lies our growth and our freedom.”-Viktor Frankl



“Trust in the Lord with all your Heart and lean not on your own understanding; in all your ways acknowledge him and he will make your paths straight.” –Proverbs 3:5-6


Have a wonderful spirit- filled week!




With love and blessings from Mindy

Week of October 13, 2014

YOGA with Mindy

Certified Integral Yoga Instructor

Over 40 years experience




610-751-3306 (cell)






Maintain a Fully Charged Battery


“Don’t misuse your bodies, your senses, or your minds. Don’t abuse them. Don’t overburden them. Health is your birthright—it’s nobody’s monopoly. By proper living, simple living, you can be walking like fully charged batteries. You have it within you. Keep it fully charged. Don’t allow it to get drained out. Anything you do in excess will drain your battery. The yogic term for this battery is prana. Prana is vitality—the vital energy. Anything that you do beyond your limit is drains the battery, so take care of this prana. God bless you. Om Shanti, Shanti, Shanti.” – Sri Swami Satchidananda








If your masseuse, your shrink and your yoga teacher ever got together they would surely agree that you need twists.  Your masseuse knows that your back muscles are tight, your shrink knows that most of your tension comes from stress and your yoga teacher knows that twisting poses are often the best way to untie both physical and psychological knots.


Forward bends, side bends and backbends bring relief, but twists really get to the core of your tension.  Only twists can effectively stretch the deepest layer of back muscles, the small ones closest to your spine.  The more you practice twists, the more you realize they don’t just release tightness; they also dissipate the frustration, anxiety and fear that’s often behind physical tension. 


Twists come in many varieties- standing, seated, reclining, inverted- and each twisting pose is powered by a slightly different balance of physical forces- gravity and the muscles of your arms, legs, waist and back.  Elongate your trunk as you inhale and relax and turn as you exhale.  When you lengthen your torso, you’re positioning your spine so it can rotate safely and effectively.  This, in turn, stretches and strengthens your muscles in ways that reinforce healthy posture.


This Week


Monday  7:00 pm  Penn Wynne Presbyterian Church  130 Haverford Rd.  Wynnewood


Private Classes available -  Please Call!


Calming Poses


Balasana -Child’s Pose


This pose represents the shape of the spine in utero, which is a time of least stress, warmth and comfort for most babies.  Putting the forehead on the mat or a blanket helps calm our minds and gives a little support to the pre-frontal cortex, the part of the brain known for highly developed cognitive thinking.


Vrksasana- Tree Pose




The tree pose is considered by some to be the king of the balancing postures.  The winds of change blow strong in the fall, but if you can learn to be steady like a tree and sway with the wind, you will be resilient.  What doesn’t bend, breaks.


Utkata Konasana- Goddess Pose




This is both a grounding and an energizing posture.  It opens the base and stabilizes the core.  It also brings fire into the belly.  The gaze is straight ahead helping us call into our lives that which we are seeking.




“When you own your breath, nobody can steal your peace.”


“Smile, breathe and go slowly.” – Thich Nhat Hanh


“He lives most life whoever breathes most air.” – Elizabeth Barrett Browning


“In this very breath that we now take lies the secret that all great teachers try to tell us.” –Peter Matthiessen


“Whenever I feel blue, I start breathing again.”-L. Frank Baum


“I have stilled and quieted myself, just as a small child is quiet with its mother.” Psalm 131:2







Week of September 29, 2014


YOGA with Mindy

Certified Integral Yoga Instructor

Over 40 years experience




610-751-3306 (cell)


Come home to your body, mind and spirit by breathing, stretching and relaxing!




A Smiling, Beautiful Face


“Once upon a time, when we came into this earth, we were all babies. We smiled and looked beautiful without any makeup. Our faces glowed with divine charm, but what happened to that charming, healthy, peaceful, and joyful face? We seem to have lost it. Not that we really lost the face—it is still there—but we have disturbed it. And that disturbance is called sickness, illness, disease. If you haven’t disturbed it, you would still be at ease. We came with a smiling, beautiful face. What did we do to lose that? What went wrong? That’s worth contemplating. Remember what the Bible said: ‘Where does the kingdom lie? Among the children.’ Let’s become like children again.  God bless you.  Om Shanti.  Om Peace.” – Swami Satchidananda


Starting-Up Exercises




Exercising the eyes releases any buildup of tension and aids in relaxation.  When practicing, keep your head still and move only your eyes.  Look up to the sky and then vertically down to the ground and back up and again coordinating this with your breath.  Repeat for three rounds.  Do the same moving the eyeballs left to right and right to left for three rounds.  Finally, open your eyes and look up.  Make big circles with your eyes going around the edge of a big circle, or clock, going in a clockwise direction for three rounds.  Stop, breath, relax and do the same in the opposite direction.  These eye exercises help to strengthen your eye muscles and to improve focus and concentration.



This Week


Monday  7:00 pm   Penn Wynne Presbyterian Church 


Wednesday  11:00 am  Congreso


Private classes available- please call!


Sun Salutation




Week of September 22, 2014

YOGA with Mindy

Certified Integral Yoga Instructor

Over 40 years experience




610-751-3306 (cell)


Come home to your body, mind and spirit by breathing, stretching and relaxing!




Life is to Challenge


“Can you imagine a life that’s always the same? Imagine that you would be always peaceful, always eating the same, doing the same things, smiling at everybody. Then there would be no excitement, no adventure in life! If people could climb Everest without risks, without sliding down, it wouldn’t be an adventure. If with every one step they slipped down ten steps, then they’d have a challenge. Life is to challenge you with its ups and downs. Ride over them without losing your balance. The purpose of the world is for that. God bless you. Om Shanti, Shanti, Shanti.” – Sri Swami Satchidananda


Dear God, fill me with yourself so that I might be less full of myself.


Pigeon PoseEka Pada Rajakapotasana




Melt tension with this hip opener!  Modern life often requires long periods of sitting which keeps your hips from the rotation, flexion and extension they need to remain agile.  Many common types of sports, such as running, cycling and walking, demand hip strength but not flexibility.  And stress creates tension in your body, especially in the hip area, which is a complex cluster of powerful muscles, tendons and ligaments.


The first stage of the pose elongates the hips flexors of your back leg and creates a mild backbend.  You also, at this time, establish stability in your pelvis.  Bring your right knee forward keeping your right thigh parallel to the sides of your mat.  Straighten your back leg toward the back of the mat.  Walk your hands alongside you keeping your hips as level as possible.  Inhale and exhale as you feel your alignment improve, you feel the stretch up the spine and feel the hips open wide.


This Week


Monday  7:00 pm  Penn Wynne Presbyterian Church  130 Haverford Rd. Wynnewood


Friday  9:30 am  Congreso  3439 N. Hutchinson St. Philadelphia


Private classes always available- Please call!


Yogic Breathing




When you were born your whole body breathed.  Every cell quivered with the vitality of the breath.  Every bone, muscle and organ moved with every breath.  Every nerve was energized by it, every blood cell carried it, and every moment took as its meter the phrasing of your breath.  Today, most of us have forgotten what it feels like to breathe fully and wholly with the vitality of the newborn infant.  We have forgotten this but we have not lost it.  In reclaiming the fullness of our breathing we also reclaim many other dimensions of our lives.




“The physical body serves as the soul’s bookmark in space-time!  It’s the temporary GPS coordinates for a soul that’s free to fly the entire universe.” – George Beard


“I have been driven many times to my knees by the overwhelming conviction that I had absolutely no other place to go.” – Abraham Lincoln


“We have so many words for states of mind, and so few for states of the body.” – Jeanne Moreau


“Man can never be happy if he does not nourish his soul as he does his body.” – The Rebbe


“Lord, help me to spread your fragrance wherever I go.” – Cardinal Newman


“The human spirit ascends on high, the spirit of the beast descends down into the earth.”    Eccl. 3:21



May you have a wonderful spirit-filled week!


With love and blessings from Mindy!

Week of September 15th, 2014

YOGA with Mindy

Certified Integral Yoga Instructor

Over 40 years experience




610-751-3306 (cell)


Come home to your body, mind and spirit by breathing, stretching and relaxing!




Balance Under All Conditions


“The mind should be well balanced under all conditions. That is Yoga. The essential definition of Yoga is this: to be balanced, samatwam Yoga ucchyate. Equanimity is Yoga. Tranquility is Yoga. The mind should be kept in the tranquil state. That doesn’t mean that a tranquil person will be always sitting and not doing anything or simply saying, ‘Look at me, I am tranquil. I am a yogi.’ If that is what you call Yoga, I think the seat I am sitting on is a better yogi than me. It’s very tranquil. It’s not doing anything. Real Yoga is functioning with tranquility in the midst of activity.  God bless you. Om Shanti, Shanti, Shanti.” –Sri Swami Satchidananda






Kneel with your knees and feet hip-width apart and your thighs at right angles to the floor.  Tuck in your buttocks, extend your spine and open the chest.  Exhale and curve your torso backward.  Take your arms toward your feet reaching back toward your toes.  Keep your neck long, take your head back and look back.  Hold for 20-30 seconds, breathing evenly.


In backbends, we come face to face with the boundaries of our flexibility, patience and equanimity.  Learning to practice with our limitations, instead of struggling against them, can make backbending an exercise in self- acceptance.  The discipline of yoga is a purification practice, not for the sake of perfection, but for the sake of freedom.  You must practice backbends in a way that accepts and accommodates your resistance while still letting you receive the intended benefits.


Use the breath to control the depth and apex of a backbend.  If you pay close attention, the breath will tell you what you need and when you’ve gone too far.  The breath is constant, yet ever-changing.  It reflects the state of the body and mind in the most honest and direct way.  Over-effort, strain, pain, anxiety, striving, frustration- all of these are revealed by the breath.  You can know your own mind better and learn to work within your limits if you learn to interpret the sensation and sound of the breath.  In back-bending, the connection between your intention and your physical body is absolute by way of the breath.




This Week


Monday  7:00 pm  Penn Wynne Presbyterian Church  130 Haverford Rd.  Wynnewood


Private Classes Available-  Please Call!


Why Yoga?


“The most important pieces of equipment you need for doing yoga are your body and your mind.” Rodney Yee


1.      You are stressed- Yoga can help you gain perspective on what’s really important.

2.     You sit at a desk all day- Yoga is good for your posture if you sit at a desk or in a car for long periods of time. 

3.     You have arthritis- People with arthritis are advised to move their bodies and stay active.  Yoga is low impact and gentle on the joints.

4.     You are pregnant- Yoga can help you prepare for giving birth and give you techniques to cope with pain.

5.     You need a time out-  Breathing exercises offer amazing tools for controlling the central nervous system.  Yoga is a great way to take a time out from the rest of the day.  Your time on the mat is a real break from the constant chatter in your brain.

6.     For your bones- Research has shown that yoga helps increase bone density in older adults.

7.     For strength’s sake- Holding poses and moving through sun salutations leads to stronger muscles.

8.     To live in the present- Yoga offers the opportunity to unplug and focus on exactly what’s right in front of you.




Breath and Mantra Meditation


Mantra, the chanting of words or sounds, is a central part of yogic meditation.  Mantra comes from the combination of two syllables: “man”, means “to reflect” or “be aware” and “tra” means “tool for” or “agent of.”  A mantra is a tool for reflection and the cultivation of awareness, and is used for both concentration and contemplation.


The simple mantra “so hum” which means “I am that” is a good place to begin.  Bring your awareness to the rhythm of your breath, feeling the rise and fall of your inhalation and exhalation.  As your focus settles on your breath, bring your awareness to “so” on the inhalation and “hum” on the exhalation.  Keep your focus on the sensation of your breath while silently repeating the syllables “so hum.”


Let your mind become absorbed in the sound of so-hum in your internal chanting as if you were watching the waves of the ocean.  Let your mind be naturally drawn into presence and stillness- no place to go, nothing to do, so hum, so hum, if a thought arises, come back to so hum.  You might want to set a timer for 10, 15 or 20 minutes to begin.  When you are finished close with a moment of gratitude, reflection or prayer.




“Life is all memory, except for the one present moment that goes by you so quickly you hardly catch it going.” – Tennessee Williams


“The doctor of the future will give no medicine, but will interest his patient in the care of the human frame, in diet and in the cause and prevention of disease.” – Thomas A. Edison


“My only wish is to prostrate before God, surrendering my last breath in a yogic posture.” – B.K.S. Iyengar


“Embrace your humanness first so that you can then embrace your divinity.” – Judith Lasater


“Leave.  If you must, leave.  Leave for your own safety or that of your children.  Leave when you feel so suffocated you can hardly breathe.  Leave because your very soul will wither and die if you stay.  Leave before it’s too late, but not too early.  Know that if you leave, you may not have the choice of going back.  Leave a trace of yourself everywhere you go.  Always, always, leave them wanting more.  Don’t forget to leave a note.”- Rachel Snyder


“Do you not know that your body is the temple of the Holy Spirit who lives within you, whom you have received from God?  You were brought with a price.  So then, honor God and bring glory to him in your body.”  - 1 Cor 16:19-20


Have a wonderful week!  May God bless you abundantly!


With love from Mindy

Week of September 8th, 2014

YOGA with Mindy

Certified Integral Yoga Instructor

Over 40 years experience




610-751-3306 (cell)


Come home to your body, mind and spirit by breathing, stretching and relaxing!







“You don’t have to get health anew. You only have to renew the health that is already within you. If you get anything at any time you will lose that one day or another. Because whatever comes, will go. One side of a coin without the other is impossible. So if health is going to come to you, you may lose it one day. Instead, find the health within you and don’t do anything to disturb it.  God bless you. Om Shanti.  Om Peace.” – Sri Swami Satchidananda


Crow Pose - Bakasana




The Crow Pose is a balancing posture which begins from a squatting position on your feet and placing your hands, palms down and about shoulder width apart, in front of your feet.  Bending your elbows, place your knees above your elbows on your arms.  Concentrate on the floor a few feet away from you to initiate focal balance, slowly shifting your weight forward over your hands.  When you get both feet off the floor and are comfortable with your stability, bring the big toes together.


The Crow Pose is a great way to build strength in the arms, wrists and abdominal muscles.  It also strengthens the upper back and opens the groin.  Once mastered, it is a fun position which helps to build confidence and self-awareness.  Crow also assists with indigestion and lower back pain.  Even the fingers are given a proper stretch.  It also improves mental focus and calm. 


Sri Swami Satchidananda


This Week


Monday  7:00 pm  Penn Wynne Presbyterian Church

(130 Haverford Rd. Wynnewood)


Wednesday  11:00 am  Congreso

(3439 N. Hutchinson Street, Philadelphia)


Private Classes Always Available- please call!



A Word About Meditation




Meditation is not something that we do.  We use techniques to get us to the point of meditation or stillness.  Once we get to that point we are no longer doing, we just are.  Begin to observe the mind and thoughts as a movie screen.  When one walks into a dark movie theater, there is only a plain white screen.  Then suddenly something is projected on it and we get caught in the movie.  Just as the scenes in a movie change, so do our thoughts and emotions in the mind.  In the end, we realize that life is like a movie, just a projection from our mind. 


Our main objective in life is to remember- remember who we are in the midst of all the busyness of the outer world and our inner worlds.  Begin by withdrawing the senses from the outer world.  The more we draw the senses inward, the less we are distracted by externals, and the quieter our mind gets.  We then become conscious of our inner noises, thoughts shuttling back and forth in the mind.  As we become still, we realize how much noise is created by the movement of our own mind.  By continually drawing in the senses, even the internal noises are quelled.  (taken from The Healing Path of Yoga by Nischala Joy Devi)




“Life isn’t about finding yourself.  Life is about creating yourself.” – George Bernard Shaw


“Knowing others is wisdom.  Knowing yourself is enlightenment.”  - Lao Tzu


“Follow effective action with quiet reflection.  From the quiet reflection will come even more effective action.”


“The yoga mat is a good place to turn when talk therapy and antidepressants aren’t enough.” – Amy Weintraub


Yoga teaches us to cure what need not be endured and endure what cannot be cured.” – B.K.S. Iyengar


Truly, I say to you, whoever says to this mountain, ‘Be taken up and cast into the sea,’ and does not doubt in his heart, but believes that what he says will come to pass, it will be done for him.”  Mark 11:23


I wish you all a great and spirit-filled blessed week!


Remember to breathe!


With love from Mindy!

Week of September 1st, 2014

YOGA with Mindy

Certified Integral Yoga Instructor

Over 40 years experience




610-751-3306 (cell)


Come home to your body, mind and spirit by breathing, stretching and relaxing!




The Purpose of Asana


“The different asanas (poses) are aimed at achieving one pose comfortably. All the other asanas make your body more flexible, more easeful, so that you can sit comfortably and steadily in one pose. That is the aim behind Hatha Yoga. If you achieve that one pose without any movement at all, then automatically you go on to the other controls—control of the breath, the senses, the mind. So the main purpose behind all the Yoga practices is control of the mind.  Om Shanti.  Om Peace.” – Sri Swami Satchidananda  (pictured below)




“Be a lamp unto yourself.  Be your own confidence.  Hold onto the truth within yourself as to the only truth.” – Buddha


“It’s not arrogant or egotistical to feel good inside.  You had nothing to do with it.  It’s simply the honest response to clearly perceived reality.” - Rumi


“When you find peace within yourself, you become the kind of person who can live at peace with others.” – Peace Pilgrim



The Gift of Loving-Kindness


Many people tend to be very hard on themselves, often feeling frustration and even self-loathing about their perceived flaws.

Loving-kindness meditation, metta  in Pali or maître  in Sanskrit, can help break mental habits of meanness toward self and self-judgment.

Loving-kindness meditation helps us learn the art of inner friendliness by being kind toward ourselves and finding the good in others.

It helps to recite the following loving-kindness phrases toward yourself repeating as often as necessary.  Then repeat these phrases

substituting the names of your loved ones, the difficult people in your life and all living beings.


May I be happy.

May I be healthy.

May I be peaceful.

May I be safe.

Thank you.


Bridge Pose- Setu Bandha Sarvangasana




The bridge pose is a backbend that you can take at your own pace.  It lets you control the depth of the bend as your turn your back into a bridge between your shoulders and feet.  Best of all, this pose quiets the mind, energizes the legs, improves digestion and can relieve headaches!


Begin on your back with your knees bent and your feet flat on the floor.  Feet are hip distance apart.  Draw heels in toward each other.  Straighten your arms along your sides with the palms down.  Inhale deeply.  As you exhale, begin to lift the hips off the floor.  Relax the shoulders down.  As you breathe lift your chest toward your chin.  Remain for five to ten breaths, then lower back down to the floor and rest.  Over time the spine opens and relaxes and you will be able to lift the hips higher to the sky.

Enjoy the stretching and opening of the chest.


The bridge pose also stretches the neck and spine.  It calms the brain and helps to alleviate stress.  It stimulates the abdominal organs, lungs and thyroid.  In addition this posture is therapeutic for high blood pressure, osteoporosis and sinusitis.


This Week


Monday-  Penn Wynne Presbyterian Church  7:00 pm


Private Classes Available- Please call




Yoga is not about self-improvement, it’s about self-acceptance.” – G. K. Khalsa


Yoga doesn’t take time, it gives time.” – Ganga White


For those wounded by civilization, yoga is the most healing salve.” – Terri Guillemets



A Few Words From Me to You on This Labor Day Weekend


Your life is a sacred journey.

It is about change, growth, discovery, movement, transformation, expanding your vision of the possible, stretching your soul,

learning to see clearly and deeply, listening to your intuition and taking courageous challenges every step of the way.

You are on a path. 

You are exactly where you are meant to be right now and from here you can go forward shaping your life story into a

magnificent tale of triumph, of healing, of courage, of beauty, of wisdom, of power, of dignity and of love.




“Eternal and everlasting one!  Through your word you have imparted your life to me.  That life restores by body with every breath I breathe and every word I speak.” (John 6:63)



I hope you all have a wonderful week!

With love and blessings from Mindy!

Week of August 25th, 2014

YOGA with Mindy

Certified Integral Yoga Instructor

Over 40 years experience





Come home to your body, mind and spirit by breathing, stretching and relaxing!




A Meditative Habit


“If a holy place for meditation is not available, you can create your own by consistently meditating in one spot. That’s why we believe in one place for meditation and one time for meditation. Develop a regular practice by sticking to the time, place, and posture. If you’re seated inpadmasana, the Lotus Pose, try to stick to that one posture. If you’re facing north, always face north. Stick to one type of meditation, not different types of meditation every time. If you are repeating one prayer, stick to that prayer. If you repeat a mantra, stick to that mantra so that you won’t be creating too many kinds of vibrations. We are made of habits, so we can create a meditative habit. Om Shanti. Om Peace.” – Sri Swami Satchidananda



This Week

Monday  7:00 pm  Penn Wynne Presbyterian Church  130 Haverford Rd.  Wynnewood

Wednesday  5:00 pm  My house  1312 Drayton Lane Wynnewood- please call

Private or small group classes always available




Childs Pose- Balasana


Sit on your heels with your knees together.  Fold forward.  Rest your forhead on the floor.

Drape your arms around you with your palms up. 

Close your eyes and let go of any tension.

This is an excellent resting pose do so especially after a backbend.

It brings stimulation to the lower back and abdominals.

It stimulates the organs of the pelvic area and relieves lower back tension and pain.


Some Interesting Facts About Breathing


“If I had to limit my advice on healthier living to just one tip,

it would be simply to learn how to breathe correctly.” – Dr. Andrew Weil





Ancient yogis believed that we only have so many breaths in our life.  If this is so, we can stretch our life out a bit longer by taking slow and deep breaths.


Our breath is an indicator of our mood and our mood is an indicator of our breath.  We can change our mood by changing how we breathe.


“The nose is for breathing, the mouth is for eating.” – Yoga proverb


Breathing more slowly and taking longer breaths can reduce the appetite.  People who breathe quickly often overeat.


It is normal to take around 12 cycles of breath per minute.


Beware of breathing only into the chest, of holding your breath, of mouth breathing and reverse breathing.


The lungs are enormous.  If you laid the lungs out flat they would cover a tennis court (about 70 square meters.)


“For breath is life, and if you breathe well you will live long on earth.” – Sanskrit Proverb






Bellur Krishnamachar Sundararaja Iyengar, B.K.S. Iyengar, born on December 14, 1918 began to study yoga at the age of 16 in order to heal himself from tuberculosis, typhoid and malaria.  He credited yoga with saving his life.

He was the 11th of 13 children born into a poor family in the South of India in the midst of an influenza outbreak.


Iyengar is known for helping to introduce the practice of yoga to the Western world awakening to the notion of an inner life.  Mr. Iyengar’s practice is characterized by long asanas, or postures, that require extraordinary will and discipline.  He recognized early on that yoga was not just a mystical pursuit but “had something for everybody, not just the intellectually or spiritually inclined.”


In his book Light on Life in 2005 he wrote, “I set off in yoga 70 years ago when ridicule, rejection and outright condemnation were the lot of the seeker through yoga even in its native land of India.”  His lucky break was a meeting in 1952 with the violinist Yehudi Menuhin, an early yoga devotee, with whom he began travelling.

He eventually opened up yoga institutes on six continents.

He demanded loyalty.  One had to be 100% with him.


He died on Wednesday in the Southern Indian city of Pune at the age 95.

The cause was heart failure.

“I can remain thoughtfully thoughtless,” he said.  “It is not an empty mind.”

(excerpts from an article in the New York Times)



Some Words of Wisdom from B.K.S. Iyengar


“When you inhale, you are taking the strength from God.  When you exhale, it represents the service you are giving to the world.”


“The rhythm of the body, the melody of the mind, and the harmony of the soul create the symphony of life.”


“If you take up any noble line and stick to it, you can reach the ultimate.  Be inspired, but not proud.  Do not aim low; you will miss the mark.  Aim high; you will be on the threshold of bliss.”


“Yoga is a light, which once lit, will never dim.  The better your practice, the brighter the flame.”


“Change is not something that we should fear.  Rather, it is something that we should welcome.  For without change, nothing in this world would ever grow or blossom, and no one in this world would ever move forward to become the person they’re meant to be.”


“Live happily and die majestically.”









“Yoga is the journey of the self, through the self, to the self.” – The Bhagavad Gita


“Your beauty should not come from outward adornment…Instead it should be that of your inner self, the unfading beauty of a gentle and quiet spirit, which is of great worth in God’s sight.” – 1 Peter 3:3-4


Have a wonderful week!

With love and blessings from Mindy!

Week of August 18th, 2014

YOGA with Mindy

Certified Integral Yoga Instructor

Over 40 years experience







                               The Sign of a Healthy Person            


“What is the sign of a healthy person? In simple, plain language: You are happy everywhere. You are relaxed everywhere. You are at ease, you are in peace within and without. You hate none, you dislike none. Total universal love emanates from you. You have no tension anywhere, no stress anywhere, no friction anywhere. That is the sign of being healthy. And one other important factor is nobody is afraid of you. That’s a yogic quality. You don’t have fear, you don’t give fear.  Om Shanti.  Om Peace.” –Sri Swami Satchidananda


This Week


Monday  7:00 pm  Penn Wynne Presbyterian Church


Private lessons always available!



Extended Fierce Side Angle Pose: Utthita Utkata Parsvakonasana




This standing hip opener has many benefits:

It strengthens and lengthens the pelvic floor.

It builds stability through the inner things and stretches the outer hips.

This angle pose tones the abdominals.

It also increases grounding.


Reclining Hero Pose: Supta Virasana




The reclining Hero Pose is an intense and advanced stretch with many benefits:

It strengthens the front body, including the abdomen, thighs, quads and hip flexors.

This pose strengthens the knees, ankles and the arches of the feet.

It improves digestion and relieves the symptoms of menstrual pain.



Some thoughts about Yoga


Yoga practices are highly evolved.  While the yoga stretches may appear as harmless types of exercise no different from any pre-sports stretch, there are fundamental differences.  Yoga is a tradition of movements that do a few unique things that the naked eye might not be able to comprehend.  And unlike other modern fitness techniques, yoga practices are based on thousands of years of innovation from master to student to master.


First, there are the movements designed to loosen any blocks in the nervous system by careful manipulation of the spinal column.  Second, yoga stretches coordinate deep breathing as well as breath suspension or retention to maximize the psychic effect of the stretches.  Thirdly, the mind is intended to be developing concentration throughout the yoga practice.  This concentration is “one-pointed” and highly focused.


The result of these practices is improved physical health and mental concentration.





“What my senses tell me is only part of the truth.”


“Pick three poses you love and do them every day.”


“Trust means I have faith in my ability to survive and thrive.”


“I want to live my life so that when I’m dying I will say, Thank God, it’s time to go.”


“Which do you want: perfection or wholeness?”


“Bend over backwards once a day.”


What is my intention for today?


-these thoughts are from A Year of Living Your Yoga by Judith Lasater


“This is my commandment, that you love one another as I have loved you.  Greater love has no one than this, that someone lay down his life for his friends.” – John 15:12-13



May the great love of God flow from you to everyone you meet!


Have a wonderful week and God bless you!


With love from Mindy

Week of August 11, 2014

Yoga with Mindy

Certified Integral Yoga Instructor

Over 40 years experience







Work with the Body


“It’s not easy to control the mind completely but, at least, you can try to control the body. Through the body, you can control the breath. Through the breath, you control the senses. Through the senses, you control the mind because it’s all one and the same in different levels of expression. The body is not different from the mind; it is the expressed mind. That means it goes from the subtle to the gross. The mind is the key. It begins the movement and ultimately it moves the body. So if you want to stop the turnings of the mind, work with the body first.  Om Shanti, Shanti, Shanti.  Om Peace, Peace, Peace.”- Sri Swami Satchidananda


Dolphin Plank Pose: Makara Adho Mukha Svanasana


Dolphin Plank Pose is a challenging core centered pose with several benefits.

It strengthens the core, shoulders, arms and chest.

It also stretches the arches of the feet, calves and hamstrings.

Dolphin tones the abdominals and glutes.

It helps to relieve stress and depression.


This Week


Monday- 7:00 pm  Penn Wynne Presbyterian Church


Private classes at our mutual convenience


Honoring Your Inner Goddess


In a world where action and accomplishment reign supreme, it’s easy to neglect the softer side of us that prefers to be, not do.  As women especially, connecting with our feminine energy on a regular basis is vital to our sense of self and overall happiness.  Ancient Goddess traditions understood and honored the many gifts of the divine feminine. 


Here are some ways to reignite your feminine magic:


Guard your being time.  Book some much needed “me” time to reconnect with your inner self and divine guidance.

Be open to receiving.  Live in the flow instead of in frustration.

Surround yourself with beauty.  Clear out the clutter and add things that delight your senses and your spirit.

Nourish your dreams.  Nurture your desires while they are still ideas and daydreams. 

Slow down and relish.  Let go of the need to multitask especially when it comes to appreciating life’s simple pleasures.

Become fully present and engage all your senses to enjoy daily delights.

Love your body.  Treat it with the love and reverence it deserves.

Live from your heart.  Listen to the voice of the heart - the true source of happiness.

Connect with Mother Nature.  Spend time with Mother Earth.  Release all your cares to her for healing.

Honor your boundaries.  Forget trying to please everyone.  Bless and release toxic relationships and patterns while remembering the lessons learned and the growth gained.

Infuse your life with ritual.  Turn your daily activities into mini ceremonies.



Squat Pose: Malasana




Start in the Mountain Pose with your feet slightly wider than hip distance apart.  Turn your feet with toes pointing out.

Bend your knees deeply until your hips are lower than your knees.

Bring your palms together at the heart center and wedge your elbows to the inside of your knees.

Stay for between 30 seconds to one minute.

Malasana stretches the groin, lower back, sacrum and hips.

It stimulates the metabolism and digestive organs and tones the belly.






“Life is not a problem to be solved but a reality to be experienced.” – Soren Kierkegaard


“If you can’t change your fate, change your attitude.” –Amy Tan


“When you learn the breathing techniques it will positively affect your actions and thoughts.  Every thought we have changes the rhythm of our breath…Mastering the art of breathing is a crucial step towards self-healing and survival.” – Nahid Ameen


Regular yoga practice can encourage self-acceptance and confidence.


“To be a genuine original you have to spend a lot of time alone with God.” – mfdickinson


“Life begins at the end of your comfort zone.” – Neale Donald Walsch


“Rise, take up thy bed, and walk.” – John 5:8



May you have a blessed and wonderful week!


Remember- something wonderful is going to happen to me today!


With love from Mindy

Week of May 25, 2014

Yoga with Mindy

Certified Integral Hatha Yoga Instructor

43 years of experience





A Still Cup




to make love

for the divine alchemy to work

the pitcher needs a still cup. –Hafiz


Yoga this Week

Monday- 7:00 pm  Penn Wynne Presbyterian Church

Wednesday- 10:00 My home

Friday- 10:00 My home

Private classes always available!


Happiness is God


“Happiness is God. What kind of happiness? Eternal happiness, not temporary happiness. Temporary happiness can be found by gaining a good friend, a good partner in life, or in a few million dollars, or in finding a good job. All those things make people happy. But those are temporary types of happiness, is it not? No one is always happy with their partner or with their job. Once you have permanent happiness, it never goes away. And when you try and find that kind of permanent happiness, you have found God, you are in God. God bless you. Om Shanti, Shanti, Shanti. Om Peace, Peace, Peace.” –Sri Swami Satchidananda


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For a genuine and everlasting transformation, one must practice a systematic method of self-discipline and self-training. Mere philosophy and intellectual knowledge cannot stand in time of need, if one does not know how to use the essentials of that philosophy in one’s daily life. When people talk about Yoga they often think it has something to do with the physical being only. However Yoga is a science that deals with body, breath, mind, soul, and ultimately, the universe itself. It is both practical and theoretical.


Child’s Pose- Balasana


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Sit on your heels with your knees together.  Fold forward over your thighs.

Rest your forehead to the floor and either extend the arms out in front of you or

drape your arms around you.

Feel your spine lengthen.

Close your eyes and let go of any tension in the body or mind.

This pose stretches and tones the hips, thighs and ankles.

It also brings circulation to the face.  Great for back and neck pain.

It also helps to reduce stress, anxiety and depression.



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Breathing as a Bridge


It is thought by many cultures that the process of breathing is the essence of being.  A rhythmic process of expansion and contraction, breathing is one example of the consistent polarity we see in nature such as night and day, wake and sleep, seasonal growth and decay, life and death.  In yoga the breath is known as prana or a universal energy that can be used to find a balance between the body and mind, the conscious and the unconscious and the sympathetic and parasympathetic nervous system.  It is an excellent tool to help facilitate positive change.  The breath is the only bodily function that we do both voluntarily and involuntarily.  We can use breathing exercises and techniques to change subtle energies within the body for health and well- being.  Pranayama, breathing practices, can act as a bridge into those functions of the body of which we generally do not have conscious control.



“At the center of your being you have the answer; you know who you are and you know what you want.”-Lao Tzu


“Generosity is giving more than you can, and pride is taking less than you need.”-Khalil Gibran


“Everyone should have two pockets, each carrying a piece of paper.  On one paper should be written, I am but dust and ashes and on the other, The whole world was created for me.  From time to time, we must reach into one pocket or the other.

The secret of living well comes from knowing when to reach into each.”- Rabbi Bunin


“I will give you a new heart and put a new spirit in you; I will remove from you your heart of stone and give you a heart of flesh.” –Ezekiel 36:26


I hope you all have a blessed week!

Come to yoga!

Stretch, relax and enjoy!

With love from Mindy

Week of May 18, 2014

YOGA with Mindy

Certified Integral Hatha Yoga Instructor

Over 40 years experience








The Aim of Hatha Yoga


“Can an individual obtain Self-realization through Hatha Yoga? That’s one of the many ways, but Hatha Yoga alone will not be enough. Hatha Yoga keeps the body at ease and, through an easeful body, you also can find peace of the mind. But, it’s not enough—if somebody just practices all the asanas but eats all junk food or leads a very selfish life. There are many people who do hundreds of asanas, like circus performers. Are they all peaceful? Are they all free from disease? No. So, plain physical practice alone will not help much. Hatha Yoga should be done with the aim of achieving the yogic state. God bless you. Om Shanti, Shanti, Shanti.  Om Peace, Peace, Peace.” – Sri Swami Satchidananda


Wide-Legged Forward Bend- Prasarita Padottanasana




Stand sideways on your mat with your feet wide apart.  Turn your thighs and big toes in slightly.  Interlock your fingers, press evenly into the four corners of your feet, fold forward at your hips and bring your arms overhead.  This posture opens up a tight back, tight calves and tight hamstrings.  It also opens up the sacral area and the spinal muscles.  It is a great stretch and gives a welcome release to many muscles in the body.


Yoga This Week


Monday- 7:00 pm  Penn Wynne Presbyterian Church 


Wednesday- 10:00 am  My house


Friday- 10:00 am  My house


Private lessons available at our mutual convenience!

Please call if you are coming to my house- 610-658-2755!


Breath work




The following breathing exercise is an excellent relaxation technique.  It’s free, simple, requires no equipment, and you can do it anytime, anywhere.  Here are the instructions for the 4-7-8 breath, which is especially use for instilling a sense of calm and for balancing the sympathetic and parasympathetic systems.

Place the tip of your tongue against the ridge of tissue just behind your upper front teeth and keep it there throughout.

Exhale completely through your mouth with a whooshing sound.

Close your mouth and inhale quietly through your nose to a mental count of 4.

Hold your breath for a count of 7.

Exhale completely through your mouth, making a whoosh sound to the count of 8.

This is one breath cycle. 

Now inhale again and repeat 3 more times for a total of 4 cycles to start.



“The truth will set you free but first it will make you miserable.”- Dr. Robert Wicks


“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.”- Ernest Hemingway


“Don’t ask yourself what the world needs; ask yourself what makes you come alive.

And go do that.

Because what the world needs is people who have come alive.” – Howard Thurman



Practical Yoga


Yoga offers tips and techniques to help us keep up in today’s fast-paced world.  In our society, we’re required to take in extraordinary amounts of data on a daily basis.  Phone calls, texting, email, television, internet and workplace requirements all have our nervous systems on constant “go.”  It can be a challenge for us to simply catch our breath.  It’s important to put things into perspective.  Too much stress can cause emotional distress often presenting itself as physical and mental ailments.  It’s all about finding balance and only we can find that balance for ourselves.  Yoga reminds us that our wisdom is always available. 


But what is yoga?  At its core, this ancient practice is about stilling the mind.  This stillness simultaneously allows us to see clearly and listen to the still-small voice within us that urges us on to live life to the fullest.  It is said that when the breath wanders, the mind is unsteady.  But when the breath is calmed, the mind will be still.  Therefore one should learn to control the breath as the very starting place in yoga practice.



“Do you not know that your body is the temple of the Holy Spirit who is in you?  Therefore glorify God in your body and in your spirit, which are God’s.”  (I Cor 6:19-20)


Have a great week!  May God bless you!

With much love from Mindy!

Week of May 12, 2014

YOGA with Mindy

Certified Integral Hatha Yoga Instructor

43 years of experience





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The Spiritual Path of Yoga


“What to do if you are unsure of your spiritual path? Think of others who followed the path and ask yourself: What did they gain and what did they lose? There were many great souls who followed this path and they ultimately found peace and joy. So at least that should give you faith in the path. Perhaps you aren’t doubting the path itself, but your capacity to travel the path. Courage will come by seeing others following that path and enjoying more and more peace. There’s nothing wrong in the yogic path. It’s not just something invented yesterday. It is thousands of years old, and many, many thousands are following it, and every day they find more and more joy, more and more freedom. So it’s a well-recognized, established path. God bless you. Om Shanti, Shanti, Shanti.  Om Peace, Peace, Peace.”


Every action of our lives touches some chord that will vibrate in Eternity.

Peace begins when expectations cease.


Move out of life’s safe and shallow place and venture into the deep.


Ease the pounding of your heart by quieting the mind.


If you cannot find happiness along the way you will not find it at the end of the road.


Enjoy present pleasures in such a way as not to injure future ones.


Cobra Pose-Bhujangasana



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In the Cobra pose the head and trunk arch gracefully up, like a cobra with its hood raised.  The spine receives a powerful backward stretch, the surrounding musculature is strengthened and the abdominal organs are toned and massaged.  Place your hands on the floor under your shoulder blades and slowly stretch your spine up and backward, vertebra by vertebra.  Keep your shoulders down, your elbows tucked into to your body and your face relaxed.  This posture helps to maintain proper posture and can prevent a compression fracture.  It is particularly effective for combating menstrual irregularities and pain and relieving constipation.  In addition, it is an excellent way to build bone mass to prevent and treat osteoporosis.  For the treatment of osteoporosis you can also use the plank pose, the cat-cow and the sphinx.  See pictures below for these other postures that are so beneficial to those with osteoporosis and for those that want to prevent it. 


Plank Pose

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Cat-Cow Pose


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Sphinx Pose


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“I am your provider and I meet all your needs.” – Matthew 6:31


“My plan for your future has always been filled with hope.”  - Jer. 29:11


“My thoughts toward you are countless as the sand on the seashore.” – Psalm 139:17



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I wish you all have a Happy Mother’s Day!


I look forward to resuming yoga class and hope that you will join me!


Blessings and love to everyone!

Week of April 28th, 2014

YOGA with Mindy

Certified Integral Hatha Yoga Instructor

over 40 years experience







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Greetings to All of You!

Please keep up with your yoga practice!

Just breathe if that is all you have time to do.

Stretch for your health.


A Steady Spiritual Practice


“When you want to control the mind, the mind says, ‘Nobody is going to control me.’ So the mind rebels. The mind creates all kind of excuses because it doesn’t want to be under your control. The mind keeps you under its control and mainly we are all controlled by our minds. Imagine that you just had a sumptuous meal and your stomach is full. But then you go to the living room and see a nice cake. Your tongue salivates. You’re not really hungry but your tongue controls you. In many ways, you are constantly controlled by the mind. Through your spiritual practices you are turning the tables. Who will win? If you are steady in your practices, you will ultimately win. God bless you. Om Shanti, Shanti, Shanti. Om Peace, Peace, Peace.” – Sri Swami Satchidananda




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Breathe of Fire – Kapalabhati Pranayama


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Breathe of Fire consists of short, powerful exhales and passive inhales.

This exercise purifies the lungs and nasal passages. It is very powerful and will help the entire body.

Kapalabhati helps to control the motion of the diaphragm.

A lot of force is used doing this breath.

While exhaling the process is very strong,

while inhaling the process is very calming. 

It is a very energizing technique that will reboot all your muscles.

Try doing it in a cold shower!

It tones your abdomen.

It increases blood circulation.

The Breathe of Fire is also a cleansing technique that cleans the air passages

and opens blockages in the chest.


“Inhale and God approaches you.  Hold the inhalation, and God remains with you.

Exhale and you approach God.  Hold the exhalation and surrender to God.” – Krishnamacharya


“I offer you peace.  I offer you love.  I offer you friendship.  I see your beauty.  I hear your need.

I feel your feelings.  My wisdom flows from the Highest Source.  I salute that source in you.

Let us work together for unity and love.” – Gandhi


“One becomes firmly established in practice only after attending to it for a long time,

without interruption and with an attitude of devotion.” – Yoga Sutra 1.14


“The attitude of gratitude is the highest yoga.” – Yogi Bhajan




May you all be in well in the next couple of weeks!


Con tutto il mio amore, Mindy

Week of April 6th, 2014

YOGA with Mindy

Certified Integral Hatha mYoga Instructor

40 years experience




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The Mind Can Heal


“The mind can work wonders. Have faith, have hope. Just think, ‘Healthy, healthy. Happy, happy. Peaceful, peaceful. I will be all right. I will be all right. I will be all right.’ Then your own mind heals. The mind has that capacity. God bless you. Om Shanti, Shanti, Shanti. Om Peace, Peace, Peace.” – Sri Swami Satchidananda


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“Time was when I despised the body; but when I saw the God within the body, I realized it’s the Lord’s temple and so I began to preserve it with care infinite.” - Unknown



Yoga and Community


In the process of making peace with the body and learning to practice yoga from the inside out, we find ourselves in need of sanctuary.  Sanctuary is the “shelter from the storm” or the bolstering and support we receive from the community of people from who we practice.


In the first Yoga Sutra of Patanjali he says, “Now let us come together to study yoga.”  Sanskrit scholar Douglas Brooks tells us that this sutra conveys that yoga, in its essence, is intended to be a community-oriented pursuit.  Just as we join together the body, mind and spirit through the practice of yoga, we can join together as individuals of like mind and heart when we practice.


Even in our solitary practice we have the opportunity to align ourselves with the community in subtle ways, feeling connected and supported even in our solitude.  The community of practitioners with whom we find sanctuary is called the kula,which in Sanskrit means “heart”, or more accurately, “the family of the heart.”  These are the people who can support us in our process of making peace with our bodies and in our spiritual development.  (from Yoga from the Inside Out by Christina Sell)



Seated Spinal Twist - Bharadvajasana



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This posture is a lateral twist of the spine.  Regular practice of this pose teaches you to rotate your spinal column effectively, which increases the flexibility of your spinal column, back and torso.  It massages, tones and rejuvenates your abdominal organs. It helps relieve pain in the neck, shoulders and back and helps keep the spine and shoulders supple.  In addition, it eases a painful, stiff, sprained or fused lumbar spine and reduces discomfort in the dorsal spinal area. It can be done sitting on the floor or on a chair.



“If you practice yoga every day with perseverance, you will be able to face the turmoil of life with

steadiness and maturity.”  - B.K.S. Iyengar


“A yogi’s brain extends from the bottom of the foot to the top of his head.” – B.K.S. Iyengar


“Your body exists in the past and your mind exists in the future.  In yoga, they come

together in the present.” – B.K.S. Iyengar



Shoulder Stand - Sarvangasana



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The shoulder stand  balances the hormones and is a deeply calming pose as are all inverted postures.  The blood and the hormones circulate better through the body when it is inverted.  This asana helps alleviate nervous tension and exhaustion, boosts confidence and reduces depression.  It helps to regulate blood pressure, helps alleviate cardiac disorders, stress-related headaches, alleviates arthritis, relieves indigestion, diarrhea and nausea  and prevents varicose veins.  Any inversion, like the shoulder stand, is good to practice every day in any way that is most comfortable for you.


The Complete Live and Learn and Pass it On


“I’ve learned that a woman can stand anything but being forgotten or not being needed.”


“I’ve learned that a smile, a “How are you?” and a warm, close, caring hug always give love, faith and hope.”


“I’ve learned that you are never too old to try something new.”


“I’ve learned that you should keep an open mind, but don’t be so open-minded that your brains fall out.”


“I’ve learned that life is both simple and complicated at the same time.  The trick is finding the simple truths

that are hidden in the complicated confusion.”


“I’ve learned that I am grateful for what I’ve learned, no matter what it cost me.”


“Whether you walk to the right or to the left, your ears will hear a voice behind you, saying,

“This is the way; walk in it.”- Isaiah 30:21


May God bless you and keep you!

Have a wonderful week!

With love from Mindy

Week of March 30th, 2014

Yoga with Mindy

Certified Integral Hatha Yoga Instructor

40 years experience




“I appeal to you therefore, sisters and brothers, by the mercies of God, to present your bodies

as a living sacrifice, holy and acceptable to God, which is your spiritual worship.”  -Romans 12:12




Your Personal GPS for Yoga Practice


Intention is a necessary and foundational part of a yoga practice.  However, intention is not the same thing as knowing your starting point.  Unlike the built-in ability of the navigation device to pinpoint where it is on Earth, we may not know who and where we are when we come to practice. 


One of the most common places for a student to be is with the teacher in the room.  If the teacher is into breathing, then you might be with your breath.  If the teacher is focused on alignment, you might become aware of the placement of your feet and the exact position of your spine.  If the teacher is more heart-centered, you may experience the emotional side of yourself.


The important thing is to be aware of your starting point.  Ask yourself “Where am I right now?”  Knowing where your mind is focused in the body, breath or thoughts permits you to move gracefully from position to position.  For example, if your back hurts, you have the opportunity to honor it and move in a manner that helps you to better understand your relationship to the pain.  If you have some strong emotions at the time of practice, you can feel them and begin to develop a deeper understanding of where those feelings are coming from. 


Once you notice what is happening on the surface, you can acknowledge it as the starting point that you plug into your personal practice GPS.  Then, as you move through your practice, some time and attention can be spent inquiring into your physical body, your energy/breath body, your emotional state, your quality of mind and your connection to spirit or something larger than yourself.  You can start to ask “To what do I dedicate this practice?”


“Know who you are, where you are and why you are there and the rest will take care of itself.” (excerpt from Yoga Theory and Practice by Bob Butera)


This Week


Monday – Penn Wynne Presbyterian Church  7:00 pm


Friday – 11:00 am  - My house


Bridge Pose- Setu Bandhasana


In this backbend, the body is arched and supported on the shoulders and feet with arms at your sides or hands clasped underneath your back.  The Bridge Pose arches the spine and requires flexibility in the shoulders, chest and hip flexors.  Move slowly into this pose, maintaining the posture at whichever stage is most challenging, yet manageable, for you. Expand your heart center in this pose.


I hope you have a wonderful week!


With love and blessings from Mindy

Week of March 23rd, 2014

Yoga with Mindy

Certified Integral Hatha Yoga Instructor


Breathe, Stretch, Relax

Come Home to Your Body, Mind and Spirit


“You never know how much you really believe anything

until its truth or falsehood becomes a matter of life or death to you.” – C.S. Lewis


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Don’t Give Up


“How did you learn to walk? Were you born with that capacity? No. You couldn’t even get up and stand. First you were rolling; then you were crawling. You stood up and fell down a few times. And then one day, you saw yourself walking and running. It is the same with sadhana, with spiritual practice. When you start sadhana, there may be a lot of failures, but don’t give up hope. Create a daily routine and stick to it. Remember, every failure should be a stepping-stone for the future success. God bless you. Om Shanti, Shanti, Shanti. Om Peace, Peace, Peace.” – Sri Swami Satchidananda


This Week


Monday  7:00 pm Penn Wynne Presbyterian Church


Wednesday  11:00  My home


Private classes always available!


Please call me at 610-658-2755



More than others think is safe,


More than others think is wise,


More than others think is practical,


More than others think is possible.

                                                                                                                                                                                -cadet maxim


Yoga for Migraine Relief


Folding Forward Easy Pose – Adho Mukha Sukhasana


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For migraine relief we opt for poses which allow the body to rest and allow the mind to quiet.  Sit up straight and cross your legs in front of you.  Feel free to sit on a cushion, block or blanket if your hips are tight.  Make sure your head, neck and spine are aligned.  Let your feet and thighs relax.  Inhale and reach both arms up overhead lengthening your spine.  On an exhalation, slowly come forward with your arms still extended.  Rest your arms, hands and forehead on the mat.  You can rest your forehead on a cushion or block if your head does not touch the mat.


This pose stretches the back, shoulders, hips, knees and ankles.  Folding forward quiets the mind and eases anxiety and fatigue.  It soothes, calms and centers the mind, making this a healing posture for relieving any kind of stress you may experience.  It can also help to relieve neck and back pain.  Folding forward restores balance and equanimity to the body, mind and spirit.


A Few Tricks to Climb Out of a Bad Mood


Do something good for someone else.


Write a list of things you appreciate right now.


Plan your next vacation.


Go on an invigorating walk.


Lie on your back in the sunshine.


Make a list of actionable, practical, reasonable ways you can improve your situation!


Hug the friends you see today to say hello.


Eat chocolate.


Be interested.


Be interesting.


Yoga. Any kind.


Know that this too shall pass!


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Testimonial by Janna Leyde

I was lost and sad and stuck with the frustration of life events gone wrong...Trauma splits you in two.  Mind and body are separate.  Living with trauma, brain injury, mental illness, PTSD, depression, unexpected circumstances  and physical pain is tiresome and tricky.  I began to see what yoga could do.  There were abs and arms to tone, weight to lose and hips to stretch.  But there was more.  All the bending and moving and concentrating on my body was unearthing years of buried emotions.  My practice was calming me, healing me.  It wasn’t until I could twist and fold and breathe in my own space that I was able to understand, accept, and move forward with a myriad of feelings.  Yoga had become my medicine.  Yoga is the great connector, the union of mind and body.


“The Lord God formed man of the dust of the ground, and breathed into his nostrils the breath of life, and man became a living soul.”  - Genesis 2:7


Have a wonderful and blessed week!

With love from Mindy!

Week of March 9th, 2014

YOGA with Mindy

Certified Integral Hatha Yoga Instructor

40 years experience




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Neutrality, Equanimity, Balance


“Don’t lose your neutrality. You are either attached to something or have an aversion to something. You like it, you don’t like it; you don’t like it, you like it. These likes and dislikes cause you to lose your ease, your balance, your equanimity. So, be in the world, but not of the world. God bless you. Om Shanti, Shanti, Shanti. Om Peace, Peace, Peace.” – Sri Swami Satchidananda


This Week

Monday- 7:00 pm  Penn Wynne Presbyterian Church

Wednesday- 10:00 am  My house

Friday- 11:00 am  My house

Private lessons always available!



Integral Yoga


Truth is One, Paths are Many.”

“The dedicated ever enjoy Supreme Peace.  Therefore, live only to serve.”


Integral Yoga, as taught by Sri Swami Satchidananda, was founded in the United States in 1966.  Today there are over 40 Integral Yoga Institutes throughout the United States and abroad offering classes in Hatha Yoga and meditation.  Teacher Training courses, seminars and silent retreats are also held regularly.  The teachings of Sri Swami Satchidananda, now deceased, are disseminated through books, pamphlets, magazines, audio and video tapes produced by Shakticom.

Satchidananda Ashram- Yogaville- is in Buckingham, Virginia and is the headquarters for Integral Yoga International.

Integral Yoga combines the methods of Yoga to develop all the capabilities bestowed upon us by nature.

These include: Hatha Yoga (physical postures), breathing practices, relaxation techniques, meditation, selfless service, love and devotion to God and self-inquiry.  All of these practices help one find the peace and happiness within.


Eagle Pose - Garudasana


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Stand on the right leg, knee slightly bent.  Wrap the left leg around it so that the toes of the left foot are on the inside of the right ankle.  Bring the right forearm in front of your face and wrap the left arm around it from inside, clasping the hands.  Bend as low as you can and hold the position, squeezing the arms and legs together.  Hold the pose and breathe deeply.  Then switch sides.


This pose is named after Garuda, the mythical eagle who had the beak and wings of a bird but the body of a man.  The Eagle does for the arms and legs what the Spinal Twist does for the spine, twisting and squeezing first one side and then the other, to increase circulation to the limbs.  It is an excellent remedy for varicose veins.  It strengthens the leg muscles.  It improves circulation and develops awareness of your extremities, right up to your fingers and toes.  It develops concentration and coordination.  On an emotional level, it is a wonderful posture with which to heal old wounds.


“Whatever posture you do, see that your intelligence is lighting each and every part of your body.”

                                                                                                                                                                                                                                                                                               – B.K.S. Iyengar




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“Practice of pranayama not only removes the veil of haziness covering the light of intelligence, but makes the mind a fit instrument for meditation.” – B.K.S. Iyengar


Normal breathing flows irregularly according to one’s physical and emotional state.  So one has to deliberately regulate this zigzag flow of breath with attention.  When this attention is brought in the flow of the inbreath and outbreath, pranayama has begun.  Pranayama consists of inhalation, exhalation and retention.  In the inhalation (puraka) it is not the air inhaled, but the very Lord himself who enters in the form of breath.  In the exhalation (recaka) and retention (kumbhaka) we wait for the Lord to accept our deep surrender and remain with humble serenity and oneness with God.




I am not the things that my family did

I am not the voices in my head

I am not the pieces of brokenness inside

I am light

I am not the mistakes that I have made

Or any of the things that caused me pain

I am not the pieces of the dream I left behind

I am light

I am not the color of my eyes

I am not the skin on the outside

I am not my age, I am not my race,

My soul inside is all light

I am light

All light

I am divinity defined

I am the God on the inside

I am a star, a piece of it all

I am light

                                                                                                                               -song by India.arie


Five Yoga Myths Busted


1.   A yoga class is sitting in lotus pose and chanting “Om.”

2.   You have to twist yourself up like a pretzel to do yoga.

3.   Yoga is a religion.

4.   Doing yoga leads to devil worship. (Crazy- right?- but I’ve heard it)

5.   Yoga is only for stress relief but does not offer fitness benefits.


“God is our refuge and strength, a very present help in times of trouble. 

Therefore, we will not fear, though the earth be removed,

and though the mountains be carried into the midst of the sea.” – Psalm 46:1-2


“I have fought a good fight, I have finished my course, I have kept the faith.”  - II Timothy 4:7


Have a wonderful joyful week!

With love and blessings from Mindy

Week of February 16th, 2014

Yoga with Mindy

Certified Integral Hatha Yoga Instructor

Over 40 years experience






“Try to be like the turtle – at ease in your own shell.” 

– Bill Copeland


Yoga for Insomnia

Seated Forward Bend




This posture eases the mind and helps you to relax.  Sit on the floor with your legs straightened out.  Raise your arms over your head and slowly bend forward.  Relax your elbows and try to touch your toes and bring your head to your knees.  The point of this asana is to relax you and not to stress you so take it easy and do your best!


Standing Forward Fold




This pose helps the blood to rush to your head, which helps your body switch from the sympathetic to the parasympathetic nervous systems.  This pose also helps you to relax.  Stand straight, raise your hands and arms above your head as you inhale.  Then bend forward completely while pushing your buttocks back.  Bring your forehead forward to touch your knees.  If it helps, you can bend your knees slightly.  Stay for as long as you are comfortable.


Knees-to-Chest Pose (Apanasana)




This is a great pose for relaxing the back and any tense muscles in your neck and thighs.  Lie on your back and place your arms around your legs or place your palms on your knees.  Gently pull your legs to your chest.  You can rock from side to side and up and down.  Let your breath guide your movement.  Close your eyes and hold the posture for a little while.  If your mind is not at rest, try counting breaths.  Once you feel calm, slowly lower your legs to the floor and relax.


Reclining Bound Angle Pose (Supta Baddha Konasana)




This posture also helps your mind and body to relax.  It also stretches out the muscles in the legs and back.   Lie down flat on the floor.  Fold your knees bringing the soles of your feet facing each other or touching bringing them up towards the buttocks.  Relax your arms to your side or overhead, as you prefer.  Use cushions or blankets, if necessary, to make this posture as comfortable for yourself as possible.  Take long deep breaths in this position.


Practice Peace – Ahimsa


Learning to be kind to ourselves is really at the heart of yoga practice.  It goes to the heart of the Sanskrit word, Ahimsa, to do no harm.  We start with ourselves.

When we practice yoga, each pose becomes an offering to the highest.  If you can

achieve some new depth even for one or two seconds, it is bliss, a glimpse into our greatness.

But you cannot experience this bliss if you are engaged in a war on any level.

Honor your body, it is the only one you get.

If there is a day when your balance is off, then hold onto a wall or a chair. 

Or do seated postures instead.

If there are days when you do not feel well enough to go upside down, then don’t do it.

If there are days when your breath is short and shallow then focus on nothing more

than inhaling and exhaling in a comfortable seated position.

Have compassion for yourself!

Sometimes backing off of a posture is love.

Sometimes going deeper is love.

Knowing the difference is wisdom!




Monday- 7:00 pm – Penn Wynne Presbyterian Church

(Corner of Haverford and Manoa Rds in Wynnewood)


Friday – 11:00 am – my house – please call


*New daily class starting soon from 12:15- 1:15 at First Position Dance Arts

(19 W. Lancaster Ave., Ardmore 610-642-4630)


Private classes always available to suit your individual needs!




“Example is not the main thing in influencing others.  It is the only thing.” – Albert Schwetizer


“Nothing is impossible, the word itself says “I’m possible”! –Audrey Hepburn


“We can’t help everyone, but everyone can help someone.” – Ronald Reagan


“I hated every minute of training, but I said, “Don’t quit.  Suffer now and live the rest of your life as a champion.”– Muhammad Ali


“Fear not, for I am with you.  Do not be dismayed.  I am your God.  I will strengthen you;  I will help you; I will uphold you with My victorious right hand.”- Isaiah 41:10


Have a wonderful week!

Blessings and love from Mindy

Week of February 9th, 2014

YOGA with Mindy


Certified Integral Hatha Yoga Instructor


0ver 40 years experience



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How to Meditate


“The mind’s tendency is to run here and there, from one point to another. To focus the mind during meditation, try this: When you realize that your attention is away from your meditation object, gently bring the mind back to its focal point. Whenever it wanders away, bring it back. When you bring a running mind back again and again, that is called concentration, or dharana. No one actually meditates in the beginning. The mind keeps on running away. Bring it back. If you keep on doing that, one day you will have the success of keeping it focused for at least five minutes. When that happens, you will be meditating.  God bless you. Om Shanti, Shanti, Shanti.” –Sri Swami Satchidananda


This Week


Monday – 7:00 pm  Penn Wynne Presbyterian Church

130 Haverford Road, Wynnewood (corner of Haverford and Manoa Rds)


Friday – 10:45 am  My house- please call if you are coming


Private Classes always available at our mutual convenience




Monday – Friday  12:15 – 1:15

First Position Dance Arts

19 W. Lancaster Ave.





Bow Pose


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Expands chest and shoulders.

Mobilizes spine.

Strengthens lower back musculature.

Relieves lower back pain.

Tones the abdominal organs and stimulates organs of the neck.

Stretches hip flexors and core musculature.

Treats asthma by opening accessory breathing muscles.




The Yahweh Prayer Richard Rohr


The Jews did not speak God’s name, but breathed it: inhale- Yah; exhale- weh.

God’s name was the first and last word to pass their lips.

By your very breathing you are praying and participating in God’s grace.

You are who you are- living in God’s presence- in the simplicity and persistence of breath.


Breathe the syllables with open mouth and lips, relaxed tongue:


Inhale- Yah


Exhale- weh


Five Ways To Make Your Yoga Practice More Joyful


Remember that yoga practice is just that- a practice!  It is a clever combination of movement, breath and stillness that helps us to fine-tune ourselves in order to make our lives smoother, more gracious and ultimately more joyful!


1.       Don’t have a hidden agenda- put aside expectations and judgments.

2.       Enjoy the process- set a vision but don’t make it about the accomplishment.

3.       Stop the struggle- connect with what you are doing.  Let each pose unfold for itself.

4.       Be grateful- if you are able to do yoga you are privileged.  Yoga is a gift.

5.       Set an intention- get real.


How can you use your practice to wake up to what and who you are?


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“Through cultivation of friendliness, compassion, joy and indifference to pleasure and pain, virtue and vice respectively, the consciousness becomes favorably disposed, serene and benevolent.”

                                                                                        -Patanjali’s Yoga Sutra 1.33


“You are the salt of the earth, the light of the world.  In your good deeds your light shines before others, leading them to glorify God.” – Matthew 5:16





Week of January 25th, 2014

YOGA with Mindy

Certified Integral Hatha Yoga Instructor

43 years of experience



This Week

Monday – 7:00 pm  Penn Wynne Presbyterian Church

Friday – 10:45  Private class in my house

Please call me if you are coming for a private class or would like a class at a different time!



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No Fear


“There is nothing to be afraid of. You have to analyze your own fear. By your fear, can you reduce your pain? On the other hand, you may add more pain because you are afraid of pain. If the pain is there, accept it. Maybe it has come to purify you, to cure you, or to clean out your system. Why be afraid of the pain? When the pain knows that you aren’t afraid of it anymore, the pain lessens. Be bold. No pain, no gain. Think: ‘All right. I made some mistake. The pain is there. I am purging it out.’ Understand that and also realize that fear in no way helps you.  God bless you.  Om Shanti, Shanti, Shanti.  Peace, peace, peace.”- Sri Swami Satchidananda

Bellows Breath - Bhastrika


The bellows breath is the complete Full Yoga Breath preformed with an accelerated rhythm.  It tones all the muscles of the abdomen and chest.  If you feel sluggish, doing a set of bhastrika breaths will clear the clouds from your body and mind.  If you are trying to lose weight, doing a few rounds throughout the day will increase your digestive power and increase your metabolism. 


Sit back on your heels, in a cross-legged position or stand bending your knees with your hands on your knees.  Begin by relaxing your shoulders and taking a few deep, full breaths from your abdomen.   Now start exhaling forcefully through your nose, followed by forceful, deep inhalations.  Your breathing is entirely from your diaphragm, keeping your head, neck, shoulders and chest relatively still while your belly moves in and out.


Start by doing a round of ten bhastrika breaths and then notice the sensations in your body.  After 15 to 30 seconds start another round.  And, if you are up to it, do yet a third round.  Stay tuned to your body during the process.  Stop if you feel light-headed.  Practicing bhastrika breathing brings your attention into your body and reminds you how to manage your life force or prana for all success and fulfillment.  DO NOT PRACTICE this breath if you are pregnant, suffer from panic disorder or on a full stomach!


“Make an internal commitment to respect yourself and to feel worthy

of all that the universe has to offer.  Disrespecting yourself is not

only disrespecting one of God’s greatest creations,

it’s disrespecting God.” – Wayne Dyer


“Let the ground of our being open to reveal the glory

that has been planted within us.” – J. Philip Newell


“Beware of the anger of the body.  Master the body.  Let it serve truth.” – Buddha

CAMEL POSE- Ustrasana


The name comes from the Sanskrit words Ushtra (camel) and Asana (posture).  It is a very deep backward bend performed in a kneeling position.  Backward bends can be challenging because bending backwards is not an activity with which most are familiar.  Breathing should be deep and slow.  A deeper stretch can be achieved by separating the knees slightly wider at the beginning.  As a stretch it opens the whole front of the body, including the hip flexors and pectoral muscles.  It also is a great HEART opener.  This posture improves core strength, spinal, hip and shoulder flexibility and stamina.  Stay in this pose from 30 seconds to a minute.  Rest in the Child’s pose when you come out.


I fill all my cells with life energy.

My mind is centered in infinite intelligence.

I can accomplish all my desires.

I am in the right place at the right time.

I see the light flowing through me and to all others.

Healing flows.

I send peace to everyone.

All the cells of my body are bathed in the healing of God’s light.

I am a radiantly beautiful cosmic miracle.

I am aglow with the light of God.


Namaste!  God Bless You All!

Come to Yoga!

Have a great week!


With love and blessings from Mindy


“In the beginning God…” – Gen 1:1

Week of January 19th, 2014

YOGA with Mindy

Certified Integral Hatha Yoga Instructor

42 years experience


Wisdom tells me I am nothing,

Love tells me I am everything.

And between the two my life flows.

-Sri Maharaj


Practicing yoga without clear attention to the breath is like

trying to grow a plant without giving it water.


Yoga is the ability to direct and focus mental activity.

With the attainment of focused mind, the inner being

establishes itself in all its reality.

-Yoga Sutra of Patanjali I.1-3


This Week


Monday- 7:00 pm  Penn Wynne Presbyterian Church


Tuesday- 10:00 am  My house


Friday- 11:00 am  My house


Please call for private classes- 610-658-2755




Tortoise Posture


When the world starts going crazy, it feels like just the right time to retreat into my shell

for a while so I practice the tortoise pose.

Sitting, bending forward, entering a warm, safe, protected world.

Bent, curved over front, I am snug and secure, in a self-created cave.

In this position I can hear my thoughts.

They naturally slow down as my mind searches for a place of rest.

In the confines of limited movement and vision, I am content to be.

A time alone without worries.

The quiet darkness soothes and heals.

From within, a deep sigh of relaxation. 

Tortoise Posture


Yoga and Depression




Let’s face it.  Life is sometimes almost too difficult to bear.  And so many of us spend some part of our energy avoiding Being- avoiding the anxiety, the pain, the sheer sensation of it all.  We spend most of our lives separated from our own life force.  We make compromises that keep us at arm’s length from life.  But most of us long to give up our compromises and our deals, to be fully present for the experience of life.  We have discovered that Yoga speaks directly to these problems of Being.  The Yogic tradition was interested precisely in the problem of ordinary human suffering and misery. 




There is help in Yoga- literally called “living liberation.”  Yoga is the complex science of awakening to who we are, who we can be.  Yogis believe that we can create our own lives, our own happiness.  How we live each moment actually creates our experience of life.  Yogis get very concrete about this- how we move, breathe, eat, bathe, sleep, dream and think all create our experience of the moment.  Yoga practice addresses the root cause of depression: the energy drain caused by the overreactions of the mind to the stresses of the world and the pressures of our own fears and desires.  By activating our innate mental, physical and spiritual healing capacities Yoga practice strengthens our feelings of joy, peace and connectedness.




Yoga practice requires discipline, commitment and time.  But only through effort and commitment can we hope to grow.  You must practice every day in some way.  You don’t take your antidepressant only occasionally.  Like medication, for Yoga to be effective, you need a daily dose.  May your practice help free you from the obstacles that keep you from remembering your wholeness!  (see Yoga for Depression by Amy Weintraub- a wonderful book on this subject).

Alternate Nostril Breathing

Alternate Nostril Breathing


This exercise helps to balance the body and mind as well as soothe and calm the nerves, leaving you in a mentally alert but relaxed state.

Close the left nostril and exhale completely through the right nostril.

Inhale through the right nostril.

Close the right nostril, hold, and exhale through the left nostril.

Inhale through the left nostril, close and hold.

Exhale again through the right nostril.

Continue for up to 20 cycles.

You can begin to mentally count with a number that is comfortable for you.  Counting is an excellent way to keep the mind focused.


Be YOU.  A genuine original.

Find your voice and make a difference.

Believe in your gifts.

Be brave and wild at heart.

Be passionate about the things that matter to you.

Practice kindness and compassion.

Be a hero to someone.

Become someone that you will be proud of when you look back on your life.


“Let us not grow weary of doing good, for at the proper time we will reap a harvest if we do not give up.”-Gal. 6:9


God Bless You!  Have a wonderful week!

Love from Mindy

Week of January 12th, 2014

YOGA with Mindy

Certified Integral Hatha Yoga Instructor

42 Years of Experience


Breathe, Stretch, Relax

Come Home to Your Body!

Come Home to Yourself!

Learn Practical Techniques to Produce Calm, Heal and Get Centered!

Guaranteed to get Positive Results!


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Remember Who You Are


“The teaching in the Bible, just as we find in the Bhagavad Gita is: Don’t look for the fruits of your own actions. You are made in God’s own image. You don’t need to look for fruits from outside. But Adam forgot that he was God’s image. And forgetting is what you call ignorance. You forgot your truth. The minute you forget it then you look for it from outside. So Adam thought, ‘Ah, by eating the apple I’ll be happy.’ That was said to be the first ‘sin.’ Eating the apple was not the first sin. Forgetting his true nature was the original sin. Once you forget your true nature, you will commit face many, many problems. So, remember who you are. God bless you.  Om Shanti, Shanti, Shanti.  Om Peace, Peace, Peace.” – Sri Swami Satchidandanda


Yoga this Week


Monday – 7:00 pm – Penn Wynne Presbyterian Church


Private classes by appointment- 610-658-2755




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Of all the physical signals your body sends that you’re succumbing to the ravages of negative stress, the most critical, the most noticeable, and yet the least visible of them all, are the changes in your breathing.  Of all the relaxation techniques, the one that will produce the most pronounced and most immediate benefits is the one based on breathing patterns.  The breathing pattern of someone under stress is shallow and rapid.  Along with this usually goes a rapid heart and pulse rate.  Conversely, the breathing pattern of someone in a contented and relaxed state is invariably deep and slow.


Deep breathing is a cleansing and holistic experience.  It is both profound and energizing.  Yet the average person seldom breathes deeply.  Most of the time we use only a fraction of our total lung capacity.  Deep breathing begins with the diaphragm.  When you inhale correctly, the diaphragm contracts downwards, allowing ample room to expand.  When you exhale, the abdominal muscles push the diaphragm up against the lungs pushing the air out.


Your general health and wellbeing, even the way you think and your overall state of mind, are inextricably linked with the way you breathe.  Breathing is, indeed, the most vital of all bodily functions.  All other functions depend on it.  Not only does it give life, but it also enhances the quality of life.  By being able to control your breathing, by harnessing this powerful life force, you can control the way you feel and react.  You can find calm in times of stress and learn to cope with almost any pressure.


Exercise to regulate your breathing


Lie down on the floor.

Take in a deep breath through your nostrils.  Do this without exertion.

Hold it for a one or two seconds.

Force the oxygen into the extremities of your body- your hands, feet and skull.

Slowly breathe out through your lips.

Repeat a few times smoothing out the inhalation and exhalation so there is a seamless inflow and outflow of air.

As you breathe out, feel the tension melting from your body into the floor.


“While we practice conscious breathing, our thinking will slow down, and we can give ourselves a real rest.” – Thich Nhat Hanh


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Thich Nhat Hanh recommends adding a smile, also called “mouth yoga”, to relax the facial muscles. 

Research suggests that smiling, or moving the facial muscles into an expression of joy, can produce feelings of happiness.

“Wearing a smile on your face is a sign that you are master of yourself.”

Try reciting the following as you breathe: Breathing in, I calm my body.  Breathing out, I smile.


“If anything is sacred, the human body is sacred.” – Walt Whitman


“Practice is absolutely necessary.” – Swami Vivekananda


“The greatest thing in the world is for a man to know how to be himself.” – Montaigne


“Wisdom is like a baobab tree, a single person’s hand cannot embrace it.” – Ghanaian proverb


“We know that in all things God works for the good of those who love him,

who have been called according to his purpose.” – Romans 8:28


Did you know that there are ninety-six words for love in the Sanskrit language, eighty in ancient Persian, three in Greek and one in English?







With lots of love,


Week of January 5th, 2014

YOGA with Mindy

Certified Integral Hatha Yoga Instructor


“A yogi lives on this earth like any other human being.  He thinks, enjoys and eats like others.

The great difference is that he has awakened a dormant faculty called awareness.”

                               -Swami Saraswati



This Week


Monday – 7:00 pm  Penn Wynne Presbyterian Church


Tuesday- 10:00  My house 


Please call for private lessons which can be arranged at our mutual convenience.





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To us Westerners, the cow may be less than glamorous.  In India, however, the cow is the most sacred of animals, worshipped for its giving nature- cream, butter and dung, which is used as fuel for fire.  Appropriately, the cow pose is meant to lead to a feeling of openness and giving.  It also stimulates the nerves at the base of your spine, aids in longevity as it keeps your lower vertebrae from calcifying, opens the shoulders and chest and activates the chakras at t