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Mountain Top Yoga Studio was opened in December 2000 so that yoga students in the Meadow Vista/Colfax area could have a quiet, comfortable space in which to practice yoga in their own locale. Our goal is to become an integral part of the community and to help save time, energy and money (and reduce our impact on our environment) by bringing yoga classes closer to home.The style of yoga that is taught at Mountain Top Yoga Studio is raja yoga, which includes classic hatha yoga postures. Our classes include all aspects of the practice of yoga: physical, intellectual, emotional and spiritual. We offer yoga classes several days a week (many suitable for beginners) and at various times through out the day. Classes are small, so students receive personalized attention from teachers and get to know their fellow students. The teaching style is gentle and humorous.
Mountain Top Yoga Studio also provides a convenient location for other, related, activities that might be of interest to our community, including: meditation, dance, intuition training, diet and nutrition, etc.
The name for the studio, "Mountain Top Yoga", was inspired by a story that Susan had once read:
In a vision when he was a boy, Paramhansa Yogananda saw himself standing in the marketplace of a town in the foothills of the Himalayas. The day was hot, and the dusty marketplace was crowded with squalid stalls, harassed shoppers, and whining beggars. Dogs ran everywhere. Monkeys stole down from the rooftops to snatch at food in the stalls. Donkeys brayed complainingly. People were bustling to and fro, laden with purchases, their brows furrowed with anxiety and desire.
No one looked happy.
But now and again some member of that milling throng paused before the entranced boy, and gazed high into the distance behind him. After a time, into each gazer's eyes, came a look of intense wistfulness. Then, with a deep sigh, he muttered, "Oh, but it's much too high for me." Lowering his eyes, he returned to the milling throng.
After this sequence had repeated itself several times, Yogananda turned to see what it was behind him that held such a strong appeal for these people. And there towering above the town he beheld a lofty mountain, verdant, serene; the absolute contrast it seemed to everything in this dusty hubbub of festering ambitions. At the mountaintop there was a large garden, inexpressibly beautiful. Its lawns were green-gold, its flowers many-hued. The boy yearned to climb up the mountain and enter that heavenly garden.
But as he reflected on the difficulty of the climb, in his mind the same words formed themselves: "It's much too high for me!" Then, weighing these words, he rejected them scornfully. "It may be too high for me to reach the top in a single leap," he thought, "but at least I can put one foot in front of the other!" Even to fail in the attempt would, he decided, be infinitely preferable to continued existence in this hot, dusty showcase of human misery.
Step by step he set out, filled with determination. Ultimately he reached the mountaintop, and entered the beautiful garden.
Excerpted from The Path by J. Donald Walters (revised edition, 1996) Crystal Clarity, Publishers
Yoga is a Sanskrit word which means 'union', referring to the union of our small selves with our greater self, or God. In America, the word Yoga is used to refer to a small branch of the whole of Yoga, Hatha Yoga. Below is a listing of the many aspects or branches of yoga with general descriptions and links where you can find more information. This list is far from exhaustive and treads into the realms of philosophy so ideas/understandings are subject to individual interpretation. Note that the physical branch of yoga is a very small part of the whole of Yoga.
- Ashtanga Yoga
- is the eight limbed path of Yoga, also referred to as 'Raja Yoga', and is a part of Patanjali's Yoga Aphorisms (Sutras). It isn't known when Patanjali, the foremost ancient exponent of yoga, lived but a generally accepted date is around the 2nd century B.C. He was a great master of yoga who collected already existing teachings into a coherent system. His yoga sutras, which are central to the path of Raja Yoga, are made up of very short, highly condensed statements which cover the whole gamut of human consciousness. Patanjali's statements on Ashtanga Yoga provide a kind of road map of where we are going and what we must do to achieve the state of yoga (union with the infinite.) The first two limbs of the eight-fold path are called Yama and Niyama (the 10 "do's and don'ts" of Raja Yoga.)
- Yama (restraint)
- The Yamas and Niyamas are the "do's and don'ts" of the spiritual path as presented in Patanjali's "Eight-Limbed Path of Enlightenment." They involve both outer behavior and even more importantly, the inner attitudes which create particular kinds of behaviors. We must learn to control certain kinds of thoughts/actions, while certain virtues should be encouraged.
Literally, "yama" means control; ways to remove our delusions and let our real natures come forth. This leads to the greatest harmony and happiness, which is our natural state! As one achieves perfection in any one of these virtues, certain kinds of powers (called siddhis) manifest themselves for the yogi. Listed below are the Yamas and Niyamas along with the powers associated with having perfected that quality. The presence of these powers might serve as a test for whether we have perfected a particular quality. For an in-depth explanation of the Yamas and Niyamas, please see "Raja Yoga" by Swami Kriyananda, available from Crystal Clarity Publishers.
- Ahimsa (non-violence)
- Obvious - Never to harm another creature, including one's self (e.g. exercising to the point of pain, extreme diets, work and other forms of addiction, self criticism, etc.)
Subtle - Never to wish harm in any form, judgementalness, etc.
Proof of Mastery - All creatures become harmless in your presence- Satya (non-lying)
- Obvious - Never tell a lie, always be truthful; never say what isn't so with intent to deceive
Subtle - Never wish things were different from what they are; absolute honesty with yourself; cling to highest truths
Proof of Mastery - Say it is so and it is so! One's thoughts & words become binding on the universe- Ashteya (non-stealing)
- Obvious - Don't take that which is not yours; material things
Subtle - Never desire that which isn't yours; never gossip (steal another's good name); see everything as a part of yourself
Proof of Mastery - Whatever you need comes to you exactly when you need it- Brahmacharya (non-sensuality)
- Obvious - Over-indulgence in sense pleasures of all types
Subtle - Interiorizing the senses; learning to enjoy God in everything
Proof of Mastery - Mental clarity and great physical strength; good health on all levels- Aparigraha (non-greed)
- Obvious - Letting go of all attachments, even to things that are yours by right
Subtle - Non-attachment even to your own body
Proof of Mastery - Ability to remember all former incarnations and to see into the future- Niyama (observance)
- the observances, or do's, of which there are 5
- Saucha (cleanliness)
- Sense - Purity of body, mind, and environment
Proof of Mastery - Indifference to things of the body; no longer seeking pleasure physically- Santosha (contentment)
- Sense - Accept things as they are
Proof of Mastery - Unceasing inner happiness- Tapasya (austerity)
- Sense - Master our likes and dislikes; self-discipline
Proof of Mastery - Attainment of various psychic powers- Swadhyaya (self-study)
- Sense - Introspect objectively about how we really are
Proof of Mastery - Able to commune with, and be helped by, an aspect of God that one worships- Ishwara Pranidana (devotional surrender)
- Sense - Turning the natural love of the heart toward God
Proof of Mastery - Perfection in this brings the supreme state - Samadhi, or divine bliss- Asana (posture)
- The spine must be kept straight so that the body can be made "firm and comfortable." Hatha yoga (daily practice of the yoga postures) is helpful but not essential. Perfection is the ability to hold the body absolutely motionless for three hours or longer.
- Hatha Yoga
- Hatha Yoga is the physical branch of Raja Yoga, the postures themselves. Although there are many styles of yoga, none of them are exclusively hatha, although that is their primary aspect. Each is a unique combination of the various aspects of the eight limbed path. Susan teaches the classical form of hatha yoga postures as taught at The Expanding Light guest retreat at Ananda Village in Nevada City, CA. For a brief description of Ananda Yoga® click here.
- Pranayama (energy control)
- Refers not just to techniques, but the state of energy control. The techniques used are usually breathing techniques since there is a link between prana (energy), breath, and mind. Paramhansa Yogananda devised a set of energization exercises to both recharge the body cells with prana and to teach us how to control the flow of prana.
- Pratyahara (interiorization of the mind)
- Also refers to the withdrawal from the five bodily senses. By concentrating all energy in the brain one energizes and uplifts the mind. One also becomes centered and able to practice deep meditation.
- Dharana (concentration)
- The stage where the mind becomes fixed one-pointedly; no restless thoughts or disturbances due to sensory input.
- Dhyana (absorption)
- One becomes absorbed into and identified with the object of concentration. Individuality begins to expand into identification with a universal quality such as light, sound, love, joy etc.
- Samadhi (oneness)
- Ego consciousness is dissolved. One's identity is universal and there is a perception of oneness with the universe and the creator of that universe. There are two (general) stages of samadhi: sabikalpa samadhi requires one to remain fixed in a breathless state of meditation, and nirbikalpa samadhi where one remains in universal oneness whatever the outward activity may be.
Bhakti Yoga is the yoga of love, devotion, chanting, singing, dancing and service. More an approach to your practice than a technique. (See also Gyana Yoga and Karma Yoga) Gyana Yoga is the yoga of wisdom and discrimination; viewing all things with the impartial consciousness of a sage; willingness to use the mind or intellect to go right to the heart of reality; a search for the eternal truths; "neti, neti" or sorting truth from untruth. More an approach to the practice than a technique. (See also Bhakti Yoga and Karma Yoga) Karma Yoga is the yoga of action or activity; its two major principles are 1) Seeing God as action through you in every activity and 2) Non-attachments to the fruits of your labors. More an approach to yoga practice than a technique. (See also Bhakti Yoga and Gyana Yoga) Raja Yoga the "royal yoga;" it is the harmonious combinations of the 8 paths (see Ashtanga Yoga above) of yoga with daily meditation as the supreme guide. Kriya Yoga "kriya" is from the same root word as karma and means action; so in its broadest applications, it means any action which leads to yoga or union of the little self with the higher Self; more specifically (on the Ananda path) it refers to the path, teachings, and meditation techniques of Paramhansa Yogananda, including Energization, Hong-Sau, the Aum Technique, and Kriya Yoga Initiation.
A Time To Give Thanks?
by Susan Hayes
Thanksgiving, Chanukah, Christmas, Kwanzaa, New Year's Day -- these are the times when we are supposed to feel gratitude and hope. Sometimes, however, life seems to bring us to our knees. Many of us who do yoga together at Mountain Top Yoga Studio have experienced terrible tragedies this past year: accidents, house fires, illness, death, separation and divorce. Apparently, calamity has no respect for holidays or dates on a calendar. When we feel like we have reached the end of our rope, we must dig deep down inside ourselves and find that vital and mysterious quality know as resilience -- the indominablility of the human spirit.How do we find that place in ourselves where hope and gratitude reside? Yoga and deep breathing can help us move through difficult times. The Bhagavad Gita explicitly states that even a little bit of yoga will bring about "dissolution of union with pain." And the Buddha promises that mindful awareness can be a tool for overcoming trials: "By arising in faith and watchfulness, by self-possession and self-harmony, the wise man makes an island for his soul, which many waters cannot overflow."
The way to find hope and gratitude amidst the inevitable difficulties we encounter in life is by surrendering to what is. As Martin Luther King, Jr. said:
"Like a traveler on a train, we can put down our bag. We can relax our grip and trust in the unfolding of life. Do not worry. There is a web of life into which we are born, rom which we can never fall. We are caught in an inescapable network of mutuality, tied in a single garment of destiny."NAMASTE
Change as a Galvanaizing Force
by Susan Hayes
They say that change is the only constant. This year has brought changes for every single one of us, some welcome, some not so welcome. We should try not to resist change -- which is inevitable -- because resistance just makes life more difficult.We need to realize that every single one of our experiences, no matter how challenging, will mold and shape us. It is up to us (and how we react to change) to determine what our shape will be. As Norman Vincent Peale once said: "You can be greater than anything that can happen to you."
Make Friends For Long-term Stress Reduction
by Susan Hayes
There are no "quick-fixes" when it comes to stress-reduction. That is the conclusion of Bruce McEwen, M.D., chief of the neuroendocrinology lab at Rockefeller University in NY and author of the new book, The End of Stress as We Know it. McEwen points out that stress, "which evolved over millions of years to help us cope," is a signal of a long-standing imbalance in our health. "The balance is restored not by plunging into a short-lived program that bears little resemblance to one's life but by gradually and permanently building in new habits based on an understanding of how the brain and body work." He recommends "restful, plentiful sleep, a good diet, and regular exercise, as well as the support of family, friends, religious organizations and community." he points to isolation as one of the chief contributors to stress.Prmahansa Yogananda stated that "environment is stronger that the will." He recommended that we join a "sangha" -- a community of like-minded people -- if we want to succeed. Dr. McEwen likewise recommends "support of ... community" if we want to achieve long-term stress reduction. At Mountain Top Yoga Studio, we have tried to create a fun-filled place for people in our community to hand out with other people who like to practice yoga, which has been proven to reduce stress.
De-Stress with Yoga & Deep Breathing
by Susan Hayes
When anxiety occurs, your body goes through a number of harmful physical changes. The level of stress hormones rises, suppressing the immune system and making you more susceptible to illness. Your blood vessels constrict, raising blood pressure, and your blood sugar levels go up.If your tension is chronic, these physical changes can be dangerous. High blood pressure can lead to heart disease and stroke, and constricted vessels bring on tension headaches and chronic muscle soreness. High levels of cortisol, a stress hormone, breaks down calcium in your bones, raising the risk of osteoporosis.
Then there's your stomach: stress hormones cause it to produce more acid, causing digestive problems such as irritable bowel syndrome, gastroenteritis, and even ulcers.
According to researchers at Thomas Jefferson University's Center of Integrative Medicine in Philadelphia, a single yoga session might bring relief! They found that levels of cortisol dropped in people who took one 50-minute yoga class, even those who tried it for the first time.
Likewise, deep abdominal breathing helps to protect your body against stress by increasing the amount of oxygen in your blood, which decreases it's concentration of stress hormones, says Bruce Rabin, M.D., Medical Director of the Healthy Lifestyle Program at the University of Pittsburgh Medical Center. So, try a yoga class and do some pranayama (deep breathing) today! Take a good, deep breath -- let your tummy bulge out as you inhale, then let it deflate as you exhale. Your body will thank you for it.
"I was thrown out of college for cheating on a metaphysics exam. I looked into the soul of the person next to me."
Woody Allen
"I've broken through to longing now, filled with a grief I have felt before, but never like this.The center leads to love. Soul opens the creation core.
Hold on to your particular pain. That too can take you to God."
Rumi
"The art of living ... is neither careless drifting on the one hand nor fearful clinging to the past on the other. It consists in being sensitive to each moment, in regarding it as utterly new and unique, in having the mind open and wholly receptive."
Alan Watts
"We aer like waves in the ocean of ... the light of Christ Consciousness, the light of God. When you see His light and His presence, then you know that this life is nothing more than a test that everyone must go through to reach God ... Every trial is a blessing if it brings us nearer to God. this is what you should remember."
Paramhansa Yogananda
"When you are with someone you love very much, you can talk and it is pleasant, but the reality is not in the conversation. It is in simply being together."
Swami Chetananda
"It is the intensity of the longing that does all the work."
Kabir
"Be of good cheer. Do not think of today's failures, but of the successes that may come tomorrow. You will succeed if you persevere; and you will find a joy in overcoming obstacles."
Helen Keller
"A flower is the smile of God. The fragrance is His hidden presence."
Paramhansa Yogananda
"The ideas that have lighted my way have been kindness, beauty and truth."
Albert Einstein
"Far away there in the sunshine are my highest aspirations. I may not reach them, but I can look up and see their beauty, believe in them, and try to follow where they lead."
Louisa May Alcott
"To keep the body in good health is a duty - otherwise we shall not be able to keep our mind strong and clear."
Buddha
"One of the deepest human desires is to be known and understood."
Dalai Lama
"O friend, understand: the body is like the ocean, rich with hidden treasures. Open your inmost chamber and light its lamp. Within the body are gardens, rare flowers, peacocks, the Inner Music; within the body a lake of bliss, on it the white soul-swans take their joy."
Mirabai
"The desire to control change is our greatest obstacle to wisdom."
Ram Dass
"Man has no Body distinct from his Soul; for that called Body is a portion of soul discern'd by the Five Senses, the chief inlets of Soul in this age."
William Blake
"A saint is a sinner who never gave up."
Paramhansa Yogananda
"In just shifting your internal dialogue from 'What's in it for me?' to 'How can I help?' you automatically go beyond the ego into the domain of your spirit."
Deepak Chopra, The seven Spiritual Laws of Success
"The environment is stronger than the will."
Paramhansa Yogananda
"You have a great many ideas in your head, but what makes the difference is the action."
Don Miguel Riuz
"The chief roots of our anger are in ourselves. Our environment and other people are only secondary roots."
Thich Nhat Hanh
"True happiness doesn't come from outward things. If your happiness is from something outside yourself then it can easily be taken away or lost.
If your happiness comes from within then it can never be lost, never be touched, although it will touch everyone around you."
Hanuman Novak
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