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2/19/24  Linda Prosche 

Back pain is a common problem that affects millions of Americans. It can be a dull ache that lingers or a sharp pang with every movement. According to the National Health Interview Survey, a staggering 39% of adults in the US reported experiencing back pain in the past 3 months. It's the leading cause of disability, and conventional treatments often leave many searching for alternatives.


Traditional physical therapy or surgery may not be the answer for everyone. For some, there is yoga therapy, a personalized approach that goes beyond the group yoga setting. Yoga therapy works with the whole person, not just the place where it hurts!


Why yoga therapy?


There are many reasons why people seek out yoga therapy. Some come with chronic pain that has resisted traditional treatments. Others are drawn by the gentle, non-invasive nature of yoga, seeking relief without medication or risky procedures. Still others are drawn to yoga for the mind-body connection, hoping to address not just the physical pain, but also the stress and anxiety that often exacerbate it.


As an experienced yoga therapist, I've been working with individual clients and groups to help them understand not just their back pain, but other body parts that tend to hurt as we age. In my Bare Bones Yoga Therapy Clinics, I help you understand the general anatomy as well as what can go wrong with your joints and potentially why they are causing you pain.


Together, we then embark on a journey of exploration, not just of your physical discomfort, but also of the emotional and mental factors that may be contributing. This might involve gentle yoga postures designed to target specific muscle groups and improve flexibility, perhaps incorporating props and modifications for added comfort and safety. You might explore mindful breathing exercises to calm the nervous system and ease tension. Meditation practices could become your allies, helping you cultivate inner peace and resilience in the face of discomfort.


In these clinics, each one of these "tools" is then crafted into a unique sequence with general adaptations addressing concerns and limitations, ensuring a safe and effective path forward.


Remember, yoga therapy empowers you to become an active participant in your healing.  These general clinics are an introduction to learn what is possible through valuable information and techniques you can incorporate into your daily life, like starting your day with a few simple stretches that gently mobilize your spine or incorporate calming breathwork into moments of stress. Let these work for YOU!


New This Spring


Starting with the first clinic, Back Care Basics, I'm offering a special opportunity for more targeted instruction and practice through small private groups of up to 4 people who may want more one-on-one attention. These sessions are perfect for those who want more guidance, deeper instruction, and a more personalized yoga sequence that you can practice at home.


BARE BONES Yoga Therapy Clinics are designed to build on one another with new information every clinic. But you can also attend them separately. Through this spring series, we will cover:


  • Back Care Basics on March 3rd: Low back discomfort and weakness. Gain awareness and strength.

  • Healthy Hips on April 7th: Creating mobility and increasing balance (pre/post-replacement)

  • Shift your Shoulders on May 19th: Increasing stability and strength through better alignment.


Your own personal journey just got more personal. Sign up at Sukha Yoga for all three and receive a discount. PLUS, you will be eligible to participate in small private groups for up to 4-people at a sweet savings. Let's explore this together through targeted practices of yoga therapy, starting with low back pain relief!

Let me know if you have any questions by filling out the connect form. I'll be in touch! Linda


Linda Prosche from Molly Beauchemin's Grace + Lightness magazine

I had the good fortune of living on the magical island of Maui for three years after my husband died. It was a beautiful time for grieving and healing. A portion of that time, I was employed as the yoga facilitator for a retreat company called The Peaceful Woman led by Cher Kali. To this day, the training and teaching I received from her and all the beautiful elders from the Hawaiian culture has stayed with me and has informed much of my teaching...of yoga.


I cannot NOT feel ALOHA everytime I teach!


One teaching/practice in particular that I love is the process of making things "right. It's called Ho'oponopono and requires a certain amount of humility and forgiveness in order to even understand! Through this introduction and some practice along the way, I fell into a deep acceptance of this beautiful way of moving in the world to handle many of life's difficulties and challenging relationships.


Have you ever struggle with forgiveness? Do you ever find personal or professional relationships a little uncomfortable at times? Whether it's the inability to let go of something someone said, or not being able to ease up on yourself, it can feel like a heavy weight to carry when you give yourself a hard time.


But what if there was a simple, ancient practice that could help you cleanse those negative thoughts and help you relax into a certain feeling of peace? Enter Ho'oponopono (pronounced HO-oh-Po-no-Po-no), a beautiful Hawaiian practice of forgiveness..

Imagine this: a mantra/chant for self-love, passed down through generations, that's just four sentences long.


Sounds too good to be true, right? Well, that's the magic of Ho'oponopono.


In Hawaiian, "pono" means balance, and this practice aims to restore that balance within ourselves and with others. It also means to make things "right". 

How does it work?

Think of it like a lullaby for your soul. Sit quietly, close your eyes, and breathe deeply. Then, gently chant these four powerful phrases:


1. I'm sorry. Acknowledge any wrongs, whether done by you or others.

2. Please forgive me. Release the burden of blame and ask for forgiveness.


3. Thank you. Express gratitude for the opportunity to heal and move forward.

4. I love you. Allowing yourself and everyone involved more love, fostering compassion and understanding as you move forward.



That's it! No complicated rituals, no special tools. Just you, your breath, and these heartfelt words.


Repeat them as often as feels right, letting them wash over you like waves cleansing the shore.

Why is it so powerful?

Ho'oponopono goes beyond the surface. It's not a Pollyanna approach or, for those that remember Debbie Reynolds in"The unsinkable Molly Brown"– Nope, not that.


It doesn't erase the past, but it helps us acknowledge our feelings and make the conscious choice to move on. It's like letting go of a heavy backpack and stepping into the lightness of forgiveness.

But don't just take my word for it. Watch Kumu Sabra Kauka, a revered Hawaiian elder, share her wisdom on the true meaning of Ho'oponopono:

Ready to give it a try? How about three ways to try?

1. Meditation: Find a quiet space, close your eyes, and chant the mantra for 7-8 minutes. Feel the weight lifting and the love expanding.

2. Passive approach: Play the Ho'oponopono mantra in the background while you work or sleep. Let the good vibes seep in by osmosis!

3. Self-compassion: Feeling down on yourself? This practice is a gentle way to offer yourself love and forgiveness.

Remember, forgiveness is a journey, not a destination. Be patient with yourself, and trust that with each heartfelt repetition, you're moving closer to inner peace and self-love.

As always, I'm curious to hear your thoughts! Have you tried Ho'oponopono? What was your experience? Share in the comments here, and let's connect in the spirit of Aloha!

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Linda Prosche from “The Hidden Powers of Ritual.” by Bradd Shore

We all crave a little magic in our lives, a way to break free from the monotony and tap into something deeper. But what if that magic wasn't some elusive unicorn, but something you already hold the key to? That's where the hidden powers of ritual come in, as revealed in Bradd Shore's captivating new book, "The Hidden Powers of Ritual."

Shore, a renowned anthropologist, argues that rituals are not just dusty relics of the past, but potent tools for shaping our present. They transcend mere routines, elevating them with symbolic meaning and emotional resonance. Think of your morning coffee ceremony, the way you savor each sip, the warmth in your hands. It's a simple act, yes, but through the ritualization, you transform it into a moment of mindfulness, a quiet start to your day.

The magic of ritual lies in its ability to:

1. Orchestrate the symphony of your life: We're a symphony of rhythms – heartbeats, breaths, the ebb and flow of seasons. Rituals become the conductors, marking time, giving our lives structure and meaning. Whether it's a daily meditation practice, a weekly family dinner, or an annual solstice celebration, rituals provide a comforting sense of order in a world that can often feel chaotic.


2. Reclaim control in a world beyond our grasp: From global crises to personal struggles, so much feels beyond our control. But in the realm of ritual, we reign supreme. We create, shape, and perform these acts, imbuing them with our own desires and intentions. From brewing that perfect cup of tea to crafting a community gathering, rituals empower us to be the architects of our own experiences.


3. Forge powerful bonds and build meaningful communities: Rituals aren't just solo acts. They're the glue that binds us together, creating shared experiences and memories that strengthen families, communities, and even entire cultures. From the laughter of a shared bonfire to the synchronized chants of a religious service, rituals remind us that we're not alone, that we're part of something bigger than ourselves.


4. Soothe the storm within and find solace in simple acts: In the face of sorrow, loneliness, or stress, rituals offer a haven of peace. The gentle repetition of lighting a candle, the rhythmic flow of a yoga practice, the familiar words of a comforting prayer – these simple acts can be potent anchors in the storm, bringing a sense of calm and grounding.

So, are you ready to unlock the magic within? Join us for a special Winter Solstice Ritual Gathering on December 21st from 5-8pm. This transformative evening will integrate simple asana, breathwork, chanting, meditation, and Yoga Nidra to usher in the new season and set your intentions for the year ahead. Limited spots are available, so register now for in-person or online attendance: [link to registration page].

Embrace the hidden powers of ritual, and watch your routines transform into enchanted rhythms, shaping you and the world around you in profound ways. Remember, the magic isn't out there, it's already within you, waiting to be awakened.

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Written By Linda Prosche

I have never been one to pay full price for anything if I can get it on sale. I have also made bad purchases based on low prices. I am sure this is just an old habit from my retail days as an art director. I don't want to even think of how many years I produced the After Thanksgiving Day Sale insert for the Chicago Tribune. ( UGGHHH! I still have a PTS response).

However, I know when it comes to equipment for a professional or even to prolong your fun for recreational get what you pay for. 

Yoga props are no exception. Of course, there are always Amazon Black Friday Deals in the middle of May (huh?) with the redeeming factor that you can return anything. My fave zafu cushions I have purchased over and over again at a ridiculously reasonable price. I adore them and their organic cotton, interchangeable covers. 

Having said that, just like "you are what you eat", it matters what you put on your skin, face, and feet everyday. 

I prefer organic. I prefer resourced, and recycled whenever possible. I also try to support small businesses when I can and that makes me have a love/not-so-love relationship with Amazon. 
With all that said, at the request of several new students, here are my quick, online picks for your "holiday yogi" or for a "starter yogi" in YOU! 

Blocks - For most, for you first blocks, I would suggest foam, not cork. Cork is heavy, clunky and no so easy to clean. BUY 2 PLEASE! 4" is standard height so don't skimp unless you want it for travel. You want to get all the support you need and also feel the "hug" and "squeeze"'
Straps - They come in various sizes. I always suggest 8' for most average sized women: (5' 5") And, 10' for taller men: (6' plus) And, make sure it is at least a 1'5" width. Any less will not hold tight. I prefer a classic metal D-Ring buckle to the plastic which tends to break, and let's face it... most people cannot figure out how to strap up anyway. Remember the mantra for the "D" ring? "Under two, over one". 

Bolsters - The price is determined by size and content. Average size is 25"L x 11"W x 6"H. Average weight is 3lbs - 5lbs. The foam inside is standard but the cotton batting outside, not always. That gives it heft and stability so you don't bounce off the foam. If you are on a budget, this is where you want to invest in your money. 

Yoga Mats - I deplore how the yoga industry has done its classic, western retail "hype" around yoga mats. I still have my first yoga mat from 35 years ago. (It's down to 1/32nd of an inch width but still in one piece...priceless).
But think about this purchase, long term. Where do old you mats go when you are tired of the color or the logo wears off? Consider latex (non-off gassing) and lightweight. I love Manduka but I might as well bring along a wagon to carry it in, it's so heavy. I use it for my home mat. I travel with a simple lightweight one for classes. You can now get wider and longer mats to support bigger bodies and that is a good thing. Search Google for "wide mats". Amazon even has some other exercise mat options. But again, remember to toss out responsibly. And I don't even know what that means. 

Yoga Rugs - I have always wanted to try this. Haven't yet. To be honest, I am a "fabri-holic" from way back! Joanne fabrics was not only my workplace but my second home. My mom was also a weaver.


Take a read from this review from  Yoga Journal and see if this is a good alternative for you. I'll let you know when mine arrives for Christmas. 

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Written By Linda Prosche

It was November, rainy and cold. I had no idea what kind of magic would unfold as I boarded the plane from SFO to Hilo, HI for two weeks. All I knew is that I would be seeing my T’ai Chi Chih teacher, Hannah Hedrick, for the first time in over 15 years.

"How is your "FQ," Hannah asked, when I arrived. “Huh?”, I said. I couldn't remember what prompted her question but was certain this inquiry would set the stage for me and all her students, Fern Forest volunteers, and T’ai Chi Chih practitioners, she would introduce me to.

FQ for the uninitiated means Freedom Quotient and refers to the ability to feel freedom at any moment — the freedom to choose actions and responses, not preceded by the conditioning of past habits or future wants and desires.

Twenty years ago, Hannah left her world in Chicago and came to the Big. Was she in search of her own FQ? I don’t know but she now lives an island lifestyle teaching classes at her home and in Hilo Bay at Liliokalani Gardens. Following her own rhythm, staying in touch with nature, and wrestling with her wild land to create zones of beauty, at the youngage of 83, she knows something about freedom.

My first week opened me to the beauty of the rainforest and I found my “flow”. I shared my experiences with Katy, who would be joining me for the second week. She had completed the same TCC intensive as Charles and couldn’t wait to meet him and Hannah in person! The FQ conversation was alive and kicking between this synergistic group and I began to understand that part of having freedom was finding a circle of individuals to share it with! A constellation of students that began with Hannah, was nurtured by Sandy and further facilitated by me, through Katy and Charles. I was onto something! I set out on my way only to realize that in order to know more freedom, I had to know what was preventing me from experiencing it in the first place.

Do you know what's getting in your way? What's pulling at your hair? Or in my case, “Pele’s hair” named after the Hawaiian goddess of fire referring to the long, thin strands of volcanic glass that form from lava flows. Swaths of Pele’s hair can remain for decades along shores, in hidden calderas, and wherever the wind decides to blow them. These strands sounded like my habits that have also remained for decades. Habits that created my own emotional conditioning. Habits that caused many of my own constrictive behaviors that in turn, caused relationships to suffer, jobs to be lost, and tears to be shed.

This was is the stuff I was ready to be free from! My habits and conditioning were getting in the way of my own FQ! And, if unexamined, were as dangerous as the sharp brittle fragments of Pele's hair.

At this point, my friend, Katy had arrived and we took ourselves up to the volcano to see the newest eruption. The FQ conversation continued and in viewing the fire and destruction, we also saw that new land was being created too! And, if Pele could do it, why couldn’t Katy and I also create our own new footprints? Pele is destructive, but she is also the one "who shapes the sacred land.” And through the consistent practice of TCC and Yoga, we too can create freedom in our bodies and minds using principles like "the effort of no effort, less is more”. In fact, as Katy and I shared our experiences with Charles, we all understood this easily and...effortlessly.

Does less effort mean more freedom? Throughout the rest of the week I was able to more easily let go of any effort to experience more freedom and each day became even more still. Even when I pushed the heavy mower at midnight through the tall wet grass with a headlamp to guide my way, it felt light and effortless.

From hauling dirt to planting anthuriums, each moment connected to the next and the last night, bathing under the night sky, I realized that I could increase my own FQ with the help of a constellation of friends and of course, the tool s of Yoga and TCC as a moving meditation. I could also sense that freedom had always been with me — a birthright as primal and sacred as the creation of mother earth.


What is your FQ?

Find out how to discover what is keeping you from finding your FQ and then increasing it with like-minded friends at the Green Gulch Mid-summer retreat on July 30th, 10-5PM. sign up here. 

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We know that being outdoors in various environments can provide a host of benefits. But exactly how does nature impact our physiological and mental states?

“Nature’s benefits are facilitated not only by visual stimuli, but also by its sounds, smells, and all the other senses,” According to environmental psychologist Lee Chambers, “studies have shown we can have a physiological response to being in natural environments, reducing our heart rate, blood pressure, and muscle tension.”

“There can also be a level of psychological restoration, with the lowering of cortisol, improved concentration, and feeling a deeper sense of connection,” Chambers added.

As a result of these effects, participants in previous research studies have reported benefits including:

  • lower stress levels

  • reduced anxiety and depression

  • improved self-esteem

  • a boost in confidence

Remember, there are many ways you can access nature and still receive the benefits, even if you live in a city. Going for a neighborhood walk, adding more plants to your home or office, and getting more sunlight can all help to stimulate a sense of connection to nature and going on a periodic retreat to create some stillness within nature is one of the best ways to connect. To read the full article, CLICK HERE.

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Excerpted and reposted 06.05.23  The Importance of "TEH" by Justin Stone

...It is my hope that T’ai Chi Chih instruction will not just be physical. “T’ai Chi Chih” teachers are told that the important thing is “TEH”, the power of inner sincerity and integrity...

..The circulation of the CHI, and the balancing of the YIN and YANG, are the primary goals of T’ai Chi Ch’uan and T’ai Chi Chih. To just think of these disciplines as exercise is to place them in the same category as aerobics, jazzercise, and so on. Wen Shan Huang spoke of Chi a Priori and Chi a Posteriori, that is, the Chi with which we came into this life and that we accumulated (and stored) during this lifetime.

This is not “our” Chi; we are a product of this Chi. In Chinese Cosmology, from the ineffable TAO comes the Yin Chi and the Yang Chi (the beginning of dualism). This is before there is a Heaven, an Earth, or Man. They are products of the Yin and Yang Chi. To unite with this Chi and to balance it is to return to the “Uncarved Block”, and this is what is meant by “Centering.” In this sense, T’ai Chi practice becomes meditation.

The ancients have stated that the technique of the form is the least important item, yet we continually hear emphasis only on the outer physical aspects. Contests in combat and tournaments only strengthen this emphasis. How can you look inside the practitioner and see his accordance with Reality? Just as there are Hatha Yogis in India who do incredible things with their bodies, without a shred of spiritual progress, so can emphasis only on the outer keep the student from real fulfillment. Real adepts well understand the relationship between the Mind and Chi. For each state of mind, there is a corresponding character of Chi, and, in turn, each aspect of Chi influences the state of mind. If one will study the Buddha’s great “Sattipathana” meditation, or the Yasenkanna of Japanese Zen Master Hakuin, one will see how the Chi, the State of Mind, and Spiritual mastery are tied together.


Excerpted and reposted 05.09.23 
Becoming Bread: Meet Mick Sopko, the Green Gulch Farm Baker   By Tova Green

Mick Sopko began baking bread at Tassajara Zen Mountain Center in the summer of 1980. Baking bread has been his focus for most of the over forty years he has lived and worked at San Francisco Zen Center.

Mick bakes in the traditional way, which takes two or three days. A pre-dough is made on the first day. More flour is incorporated on the second day to make the final dough. Loaves are formed and then proofed overnight in the refrigerator, and baked the morning of the third day. This method improves both flavor and texture.

The tradition of bread baking is over 6,000 years old and spans many cultures. Before bread, there was porridge. Baking transforms grains into more portable forms, such as loaves and rolls. Bread baking is also a San Francisco Zen Center tradition. The Tassajara bakery was SFZC’s first business. Before that, Ed Brown’s The Tassajara Bread Book, published in 1970, was widely read and used, and was often an inspiration for people to visit SFZC. Suzuki Roshi used bread baking as a metaphor for practice in Zen Mind, Beginner’s Mind, in the chapter “Repetition.”

“Bread is made from flour. How flour becomes bread when put in the oven was for Buddha the most important thing. How we become enlightened was his main interest. In order to find out how dough became perfect bread, he made it over and over again, until he became quite successful. That was his practice …


Once you know how the dough becomes bread,

you will understand enlightenment.”

Mick sees bread baking as a good metaphor for patience, attention to detail, and change. “When I’m working in the bakery, I’m part of the bread. I can enter each stage, mixing, fermenting, baking. I think about how intention can enter the workspace and the product. It has positive energy. Bread is a messenger; it expresses patience, care, and attention. You feel it; it’s something that is done well, like some of the buildings at Green Gulch that were built with so much care—the guest house or the Wheelwright Center.”

Mick enjoys the scale of the GGF bakery. “We’re local. We know many of the people who pick up our bread.” Sixty people in nearby Muir Beach order bread weekly. GGF delivers bread to two local restaurants and two groceries, one in Sausalito and one in Mill Valley. They also sell bread at the Mill Valley farmers market. When people came to GGF for conferences prior to the pandemic, they could order bread to take home, and it was sold after Sunday morning Dharma talks.

After eight years of Mick being the primary baker at GGF, the administration created a full-time Baker’s Apprentice position. Students worked with him full time for a year. They received thorough training and some made it their career after leaving GGF. Mick has also trained Tassajara and City Center bakers.

Over fifteen years the Green Gulch Farm bakery has produced 250,000 loaves and brought in a million dollars in revenue (half of that covered expenses).

Mick lived at City Center and worked at the Tassajara Bakery in Cole Valley for twelve years, then moved to Green Gulch Farm in 1993, where he continued to bake bread (with the exception of eight years of administrative work, including being Ino and co-director).

At first bread baking was done in the Green Gulch Farm kitchen. The baker shared counter space, the walk-in refrigerator, and ovens in a very busy kitchen. At some point it became clear that bread baking needed a dedicated space.

In 2007, GGF worked on a business plan and decided to build a bakery, supported by a generous donation. The bakery, attached to the GGF kitchen, has a small deck oven, mixer, walk-in refrigerator, a long table and sufficient space for racks, ingredients, and storage. Mick makes almost three dozen different kinds of bread. The basic bread is flour, water, salt, and natural sourdough starter or yeast. There are different flours and ways of processing the dough to get different flavors and textures; bread types range from elegant to rustic.

Mick will retire in a couple of years, at which time he and his wife Sukey Parmelee plan to move to Enso Village. At this point Mick doesn’t know whether the bakery will continue after he leaves. In many ways it’s the ideal situation for a bread baker. It’s small and the situation is flexible enough for experimenting; it’s a good testing ground. And there’s Zen practice and community.

Mick was lay entrusted by Zoketsu Norman Fischer in 2005. Norman gave him the dharma name DaiKo JoShin, Great Drum, Quiet Mind. Mick enjoys drumming and sees it as another mindfulness practice; each beat is important, beat after beat.

Mick appreciates the support of the SFZC community to maintain the bakery. The legacy and energy of baking bread is important to him. “It’s in the fabric of Zen Center as an activity and a metaphor. It’s ordinary work, timeless work. It’s a privilege to have been part of it.”

Suzuki Roshi said, “We should be interested in making bread which tastes and looks good! Actual practice is repeating over and over again until you find out how to become bread. There is no secret in our way. Just to practice zazen and put ourselves in the oven is our way.” In this sense, Mick is a practitioner who has become bread. Click here for the original article  


In a huge departure from the women I usually write about, I’d like to introduce our readers to a woman who practiced the ancient discipline of yoga. Yoga was the domain of men from its inception. The earliest visual evidence of yoga comes from about 2500 BC. Men were the teachers and practitioners of yoga from that point until the early 20th C. And then, it took a persistent and assertive woman to break the barrier.

     Eugenie Peterson was born in Riga, Latvia on May 12, 1899. Her father was Vasili Peterson, a Swedish bank director and her mother was Alejandra Vasilyevna, a Russian noblewoman who worked as a theater actress under the name Labunskaia.

Eugenie was to go to school in Petrograd and then went to study theater in Moscow.When she was fifteen, she came across a book “Fourteen Lessons in Yogi Philosophy and Oriental Occultism” by Yogi Ramacharaka née William Walker Atkinson (1862-1932). Ramacharaka was an American attorney who left his practice to join the religious New Thought movement at the turn of the century. She also read a book by the poet-philosopher Rabindranath Tagore. Eugenie became so excited reading these books; she vowed to go to India someday.

After the Russian Revolution of 1917, there was brutal civil war. Eugenie fled to Latvia, then Poland and ended up in Berlin in 1921. Because she was a trained actress and dancer she joined a theatre troupe and traveled all over Europe. In 1926, she learned there was an upcoming congress of Annie Besant’s Theosophical Society in Ommen, Holland and decided to go there. One evening at the congress, she heard the renowned yoga master, poet and philosopher Jiddu Krishnamurti chanting in ancient Sanskrit. She was instantly moved. She was to say later her time at the congress changed her life.

In 1927, Hermann Bolm, a wealthy banker asked her to marry him. She agreed if with the caveat that he pay for a trip to India for her before they were married. He agreed and she spent three months in India. When she came back, she returned the engagement ring, telling Bolm her place was in India. She sold what jewels and furs she had and returned to India. Under the stage name of Indra Devi, she became a rising star as a dancer and actress in Indian films. During a social gathering, she met Jan Strakaty, the commercial attaché to the Czechoslovak Consulate in Bombay. They were married in 1930. Through him she met the Maharaja and Maharini of Mysore, who maintained a yoga school in their palace where Sri Tirumalai Krishnamacharya taught.

Indra became a colonial socialite attending receptions, balls, and horse races. She tried to meet Indians of all castes and ranges. She became friends with Mahatma Gandhi, Rabindranath Tagore and Jawaharlal Nehru. Her husband was very open and understanding, even though she was violating social convention. This lifestyle soon took its toll on her and she began experiencing chest pains. She spent four years taking unsuccessful treatments for her condition. A yoga practicing friend of hers suggested she try practicing yoga.

She approached Krishnamacharya. He refused on the grounds she was a Westerner and a woman. The Maharaja finally intervened and Krishnamacharya agreed to take her on as a student. She met every challenge: strict discipline, long hours of practice, diet restrictions, no use of a stove to keep warm. She had to keep up with all the requirements of the male students. The master admired her zeal so much he took her on as a private student. Some of her fellow students were to become the great masters: K. Pattabi Jois and B.K.S. Iyengar. She experienced a complete recovery from her heart ailment.

In 1938, her husband learned he would be transferred to China. Krishnamacharya urged Indra to teach yoga. In 1939, she opened a yoga school in Shanghai in the home of Madame Chiang Kai-shek, wife of the nationalist leader and a yoga enthusiast. She had American and Russians students come to her school. They began calling her “Mataji” which means mother.

Indra returned to India after the war and wrote her first book “Yoga, the Art of Reaching Health and Happiness”, believed to be the first book on yoga written by a Westerner to be published in India. She was also the first Westerner to teach yoga in India. In the meantime, her husband returned to Czechoslovakia where he died in 1946. Indra departed for Shanghai to retrieve her belongings and couldn’t decide whether to go back to India or go to the United States.

Her decision was to go to the United States. About a year later she opened a yoga school in Hollywood. In an effort to publicize and spread word about yoga, she cultivated movie stars and other famous people to come to her school. Gloria Swanson, Yehudi Menuhin, Pandit Nehru, Ben Gurion, Roman Navarro, Jennifer Jones, Greta Garbo and Robert Ryan were just some of her students. She became friends with Elizabeth Arden, the expert cosmetologist who incorporated yoga into her health spa programs. Indra wrote two more books, “Forever Young, Forever Healthy” and “Renew Your Life by Practicing Yoga” which soon became best sellers. They were sold in 29 countries and translated into ten different languages.

In 1953, she married Dr. Sigfrid Knauer, a distinguished physician and humanist. She became an American citizen in the mid-fifties and her name officially became Indra Devi when she put it on her passport. Dr. Knauer bought her a twenty-four room estate in Tecate, Mexico where she gave training courses in yoga. She began speaking at conferences and on television and radio to spread word about the benefits of yoga and writing more books. She went to the Soviet Union in 1960 and tried to convince the government that yoga was not a religion and should be practiced there. It was finally legalized in Russia.

In 1966, she became a follower of Sathya Sai Baba. She began calling her yoga Sai Yoga. In 1977, Indra’s husband died. She was traveling the world lecturing and teaching, aided by her fluency in five languages: English, Spanish, Russian, French and German. In 1982, she travelled to Argentina and fell in love with the country. Her popularity was immense and she was to spend the rest of her life there. In 1988, she created the Fundacion Indra Devi which exists to this day. In 1989, the first national conference was held in Russia with Indra Devi, B.K.S. Iyengar and Guru Bhajan. In 1999, over 3,000 guests attended a party celebrating her 100th birthday. As she became older she still traveled but began to slow her pace. In 2002, her health was to worsen and she was to die peacefully in Buenos Aires on April 25, 2002. She was cremated and her ashes scattered over the Rio de la Plata.

Selected works of Indra Devi: “Yoga for Americans”, “Yoga for You”, “Pilgrims of the Stars”, “Sai Baba and Sai Yoga”

Further reading: “The Goddess Pose: The Audacious Life of Indra Devi, the Woman Who Helped Bring Yoga to the West” by Michelle Goldberg

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Posted 10.18.21 by Linda Prosché and Donna Rixmann

According to Ayurveda, the ancient natural wellness system from India and the sister science to Yoga, what we eat directly affects our longevity and our ability to fight off disease. Ayurveda helps individuals find balance through simple daily rituals, personalized diet planning, cleansing, and powerful herbs. Now this makes a lot of sense to me, however, it has taken science a long time to catch up to some of these ancient concepts of how to treat disease. (spoiler alert, we are not talking about taking aspirin, here)


Ayurvedic medicine is based on the idea that the world is made up of five elements — aakash (space), jala (water), prithvi (earth), teja (fire), and vayu (air). A combination of each element results in three humors, or doshas, known as vata, kapha, and pitta. These doshas are believed to be responsible for a person’s physiological, mental, & emotional health.


Every person is said to have a unique ratio of each dosha, usually with one standing out more than the others. For example, a person may be mostly pitta while another may be mostly vata. I happen to fall into the Vata/Pitta category. 


Typically, an Ayurveda practitioner will assess your current imbalance through an extensive series of questions, a look at your tongue, taking your pulse, examination of your face, body-type, tone of voice and other subtle pieces of information. This examination gives the practitioner a good sense of the original constitution you were born with. The ultimate goal is to move you back towards that original balance.


These doshic combinations of Vata/Pitta/Kapha (VPK) also correlate to the times of the day and night, the time of life and the seasons; Fall into Early winter is Vata (windy/colder); Winter into Spring is Kapha (wet and earthy); and Summer is Pitta (hot/fire). As we talk about a cleanse we look at how your own personal balance is impacted by these changing seasons.


Now, these last two summers have been very windy and hot ( Vata/Pitta) and I know that is part of why I am feeling so much extra heat in my body. And like many, now that autumn is upon us, I have accumulated plenty of heat in my tissues, and organs and my joints are feeling a bit achy. These are all signs of excess Pitta or heat. Makes sense, right? You might have noticed acne getting worse, acid reflux flaring up, or other inflammatory issues, that are aggravated by heat. Emotionally you may feel ‘burned-out’, find anger rising up too quickly, or simply feel physically fatigued.


Heat accumulates in the summer and early fall is a natural time to clear it out. Time to take stock of habits and clean up the diet. Time to simplify what we eat and return to a daily schedule that builds a solid foundation for the activities of life, our goals, our relationships.

So it’s out with any retained heat so we roll into years end with a strong & balanced digestive fire to handle all those holiday foods…yum. You’ll also have a good strategy for pacifying the winds of fall and the cooler temps of winter.


We will talk more about how to determine your dosha and point you towards a survey to get you started. We’ll give you a few basics on Reading your Tongue 101 in our next blog. Stay tuned….


My great friend, Professor Huang, wrote:

The principle of yin and yang is the basis of the entire universe. It is the principle of everything in creation. It brings about the transformation to parenthood. It is the root and source of life and death. Heaven was created from the accumulation of yang; the earth was created by an accumulation of yin. The ways of yin and yang are to the left and to the right. Water and fire are the symbols of yin and yang. Water is yin; fire is yang. They are the sources of power of everything in creation. Yang ascends to heaven; yin descends to earth. Hence the universe, heaven and earth, represents motion and rest, controlled by the wisdom of nature. Nature grants the power to beget, to grow, to harvest, to store, to finish and to begin anew.

Professor Huang translated the principle of yin and yang beautifully, but Emperor Huang Ti originally developed the yin-yang cosmology three thousand years ago. Excerpt from Gateway To Eastern Philosophy & Religion by Justin Stone. You can purchase it here. 

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Slow the Joe

If you want to reduce or quit caffeine so you can sleep better and wake up with more NATURAL energy to do the things you love, there are a few ways to hack yourself into a gradual withdrawal without the complete lethargy and lack of energy that usually follows. Like any addictive drug, the withdrawal process can be brutal.


For those of us who like coffee but not the caffeine, there is decaf. For those of us who like coffee and also like the caffeine but don’t like how it effects our sleep, there is a Nap-a-Latte.


Nap-a- Latte


If you find that you are having a hard time keeping your eyes open, it is suggested that a 90 minute nap is best around 1:00PM to help you make it through the rest of the day and into the evening.  Now, realistically most of us do not have that option if we have a day job. A more manageable alternative during that time is what Dr. Breus, known as The Sleep Doctor, calls a Nap-a-Latte. Here’s how you do it:


  • Add some ice to a 6 oz cup of drip coffee. (Drip has the highest caffeine content).

  • Drink it quickly and then immediately take a 20-25 minute nap.

  • The caffeine does not hit you until 20 minutes or so and while you have given yourself
    the much needed stage 1, stage 2 sleep that your body is craving you are also ready
    to go for another 4 hours once you wake up. 


Nap-a- Latte is a favorite sleep hack when your body needs to keep your sleep on track and yet still needs to get things done. Try it and let me know how I can further help you to change your sleep and change your life. 

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Linda Prosche Yoga      2.1.21

Dear Students, Clients and Friends, 


Here are some of the survey results. I really appreciate those that took the time to let me know that there is a need for a course like Yoga Therapy for a Better Night's Sleep! I have added my comments in grey to highlight some of the things I found interesting. 

Once you have reviewed, if you have other questions or comments, I would love to hear what they are. Email me at or call me at 415-259-8900. Sign up for Yoga Therapy for a Better Night's Sleep TODAY to save $100 ( Offer ends Feb. 4th at 11:59.) And, if you are still interested in taking the survey, CLICK HERE.

CLICK this .pdf for

Sleep Survey Results


American Viniyoga Institute                  

I often get this question and so, with permission, I have used the definition found on my training Institution, The American Viniyoga Institutes, website. As I expand my Yoga Therapy practice, professionally, I am consistently referring back to the basics of this beautiful tradition that honors each individual.


What is Viniyoga?

Appropriate application of the tools of yoga. Viniyoga is a comprehensive and authentic transmission of the teachings of yoga including āsana, prāṇāyāma, bandha, sound, chanting, meditation, personal ritual and study of texts. Viniyoga (prefixes vi and ni plus yoga) is an ancient Sanskrit term that implies differentiation, adaptation, and appropriate application.

tasya bhūmiṣu viniyogaḥ  Patañjali Yoga Sūtra III.6

The American Viniyoga Institute™ uses the term Viniyoga to refer to an approach to yoga that adapts the various means and methods of practice to the unique condition, needs and interests of each individual – giving each practitioner the tools to individualize and actualize the process of self-discovery and personal transformation.

The practices of yoga provide the means to bring out the best in each practitioner. This requires an understanding of a person’s present condition, personal potential, appropriate goals and the means available. Just as every person is different, these aspects will vary with each individual.

Gary Kraftsow, MA, E-RYT 500, C-IAYT,  evolved this approach to yoga from the teachings transmitted by
T. Krishnamacharya and T.K.V. Desikachar of Madras, India.


What distinguishes Viniyoga from other forms of yoga?

There are four points that characterize the main difference between the Viniyoga approach and most other forms of āsana practice:

1. Function Over Form

The emphasis on function rather than form in āsana practice, and the science of adapting the forms of the postures to achieve different results

2. Breath and Adaptation

The emphasis on breath as the medium for movement in āsana, and the science of adapting the pattern of breathing in āsana to produce different effects

3. Repetition and Stay

The use of repetition into and out of the postures, as well as holding the postures

4. Art and Science of Sequencing

The refined art and science of sequencing which allows teachers to create practices of different orientation, length, and intensity to suit the intention and context of each practice and/or practitioner

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A collection of favorite poems from our Weekly FREE Yoga Club Discussion Group on Oct. 31, 2020 

In honor of the halloween holiday, I thought to kick off this blog and our discussion with Thriller. Please, however, keep scrolling and reading.  The poems are as varied and interesting as is each person who submitted them and discussed their meaning.  It was fun and lively Yoga club discussion group this week and I look forward to more. Please join us next time! Saturdays from 4-5PM. Enter "YOGA CLUB" in the subject line under the CONTACT TAB and I will send you the topic for our next discussion. Thanks!

Thriller as spoken by Vincent Price for Michael Jackson's Thriller album

Darkness falls across the land

The midnight hour is close at hand

Creatures crawl in search of blood

To terrorize y’all’s neighborhood

And whosoever shall be found

Without the soul for getting down

Must stand and face the hounds of hell

And rot inside a corpse’s shell

The foulest stench is in the air

The funk of forty thousand years

And grizzly ghouls from every tomb

Are closing in to seal your doom

And though you fight to stay alive

Your body starts to shiver

For no mere mortal can resist

The evil of the thriller!

(cue maniacal laughter)

Everything is Going to be All Right by Derek Mahon

Submitted by Ronnie Bogart

How should I not be glad to contemplate
the clouds clearing beyond the dormer window
and a high tide reflected on the ceiling?
There will be dying, there will be dying,
but there is no need to go into that.
The poems flow from the hand unbidden
and the hidden source is the watchful heart.
The sun rises in spite of everything
and the far cities are beautiful and bright.
I lie here in a riot of sunlight
watching the day break and the clouds flying.
Everything is going to be all right.

Out of the Blue
Written and submitted by Maria Lorraine Binchet

On the day a new duck arrived in my yard,
replacing one who had recently died,
there was a moment when I felt I understood it all,
the mysteries of life and the universe.

I had apprehended all the unanswered questions,
and, during that moment, there was a tremendous stillness;

I was suspended in time, lost in the wonder of how a duck with wing feathers the color of jewels flew over, circled back, and then descended, to join a flock that was down by one.

When reality set in, and I comprehended the utter serendipity of it, I realized I understood nothing. Life was still uncertain and unfathomable,

but on this day, to a striking degree,
the randomness was a gift, leaving one open to surprise,
unexpected discoveries, occasional epiphanies,
and things appearing out of the blue.

God lives in Mill Valley
Both written and submitted by Larry Legion


I’m sure God would leave town

if He could, but being everywhere

already there really is no place for

Him to go and so


there He sits, latte in hand, reading

a book at the Depot while red dogs leap

in the spackled sunlight and a ball

bounces away


behind a fence and the girl next to me

smiles to see that just as she thought

God drinks decaf and doesn’t 

really get out that much.

"Here is one that’s a little more typical of me. I like the form. It’s a Japanese structure of alternating 7 and 5 accents( syllables in English).


They were done as a kind of contest. A person would say a verse out loud and then next person would use the last part of the first verse and add something of their own. That then became the first verse of the next one.


It became an endless chain and could sometimes go on for hours—something like a chant--all spontaneously. They tended to induce a trance.


There is a church inside my

  heart which waits, silent

in the dark and candled night.

  Your breath lays inside

my breath like a cat, dreaming.


In the dark and candled night

 your breath lays inside

my breath like a cat dreaming

  of the rain against

the window. (Hush, it’s sleeping.)


My breath, like a cat dreaming

  of the rain against

the window (hush, its sleeping),

  falls into your breath.

I never heard your breath before.



( It’s sleeping on the window.)

butterfly May 2017

when in stillness

when in stillness
undying screams within explode
anxieties crawl like bugs
under the skin
of which the world is deaf and blind

when in stillness
called demons awake
trashes revealed
clogging up the mind
for hundred years or so

when in stillness
they melt away
energy recharged
vibration flows the vines
lightness comes up

eyeing in, eyeing in, eyeing
the mind pattern in sensation
with full awareness of which

free from cravings or aversions
to stillness and equanimity we sync

Hafiz (1320-1389)

Submitted by Larry Legion

I slip in and out of the Sea at night with this

Amazed soul I have.


I am like a magnificent, magic sea turtle

Who sets aside his vast wings of

Blue effulgence


When I crawl upon your shores

To leave my divine seed of verse


Hafiz Slips in and out of God at night

Tied to his own amazed         


Pyramid poem was submitted by Joan Westmoreland

My T'ai Chi Chih students write in the structure of increasing and decreasing syllables.. From 1,2,3,4 syllables back down, 3,2,1...Try it! 



Humming bird

Zipping around

Look quickly

So soon


by Mewlana Jalaluddin Rumi 

Submitted by Linda Prosché

I'm drenched 

in the flood 

which has yet to come 

I'm tied up 

in the prison 

which has yet to exist 

Not having played 

the game of chess 

I'm already the checkmate 

Not having tasted 

a single cup of your wine 

I'm already drunk 

Not having entered 

the battlefield 

I'm already wounded and slain 

I no longer 

know the difference 

between image and reality 

Like the shadow 

I am 


I am not

The Layers, by Stanley Kunitz

Submitted by Maria Lorraine Binchet


I have walked through many lives,
some of them my own,
and I am not who I was,
though some principle of being
abides, from which I struggle
not to stray.
When I look behind,
as I am compelled to look
before I can gather strength
to proceed on my journey,
I see the milestones dwindling
toward the horizon
and the slow fires trailing
from the abandoned camp-sites,
over which scavenger angels
wheel on heavy wings.
Oh, I have made myself a tribe
out of my true affections,
and my tribe is scattered!
How shall the heart be reconciled
to its feast of losses?
In a rising wind
the manic dust of my friends,
those who fell along the way,
bitterly stings my face.
Yet I turn, I turn,
exulting somewhat,
with my will intact to go
wherever I need to go,
and every stone on the road
precious to me.
In my darkest night,
when the moon was covered
and I roamed through wreckage,
a nimbus-clouded voice
directed me:
“Live in the layers,
not on the litter.”
Though I lack the art
to decipher it,
no doubt the next chapter
in my book of transformations
is already written.
I am not done with my changes.

A Great Wagon by Rumi 

Submitted by Steven Geller. From what I can tell, this is just an excerpt and not the entire poem...still quite potent.

Out beyond ideas of wrongdoing and right-doing,
there is a field. I’ll meet you there.
When the soul lies down in that grass,
the world is too full to talk about.
Ideas, language, even the phrase “each other”
doesn’t make any sense.
The breeze at dawn has secrets to tell you.
Don’t go back to sleep.
You must ask for what you really want.
Don’t go back to sleep.
People are going back and forth across the doorsill
where the two worlds touch.
The door is round and open.
Don’t go back to sleep.

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The psychology of self-deception by Dr. Cortney Warren.  April 11, 2014   

Humans are masters at self-deception
We fool ourselves into believing things that are false and refuse to believe things that are true. Understanding our own self-deceptions gives us the freedom to change and lead a truly fulfilling life. The prefrontal cortex is the place where self-deception and honesty are both observed. What a relief to know that yoga gives us tools through asana, pranayama and meditation to help rewire those unconscious thoughts, beliefs, and behaviors. All it takes is awareness. Here is a great TEDX video that helps explain further. 

In all our classes throughout the week, we take the necessary time to reflect on those beliefs and behaviors that may be running unconsciously in the background. This awareness will be the first step in creating positive change for you in the present moment and going forward.


Understanding your own self-deception takes time, care and patience and it is often helpful to share your experience with others to gain additional insight. To facilitate this, we will continue the inquiry into the topic of self-deception and other weekly topics in our Yoga Club Discussion Group on Saturdays.  Check out the schedule to find out more.  

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10/6/20 excerpted from  Svoboda, & Blossom,

Rhythm is essential to life, moment by moment. Like all organisms, humans require rhythm to function well, but most of us ignore the natural internal and external rhythms of our energy, Prana (  life force) or prana ( life breath), central to our well-being. This life force motivates and is equivalent to the Qi ( Chi) in Oriental medicine. It strings body, mind, and spirit together on a single strand of breath or prana. Prana ( lower case “p”) is the life breath that inspires and interestingly, it’s etymology dates back to the latin word, inspiration or to breathe.

When we do not attend to the rhythm of our prana, we tend to create our own unnatural tempo which for me, at times in my life...has ended up as burn out.  I find it amazing how my google calendar of self imposed schedules can still run my life. Covid has taught me that this kind of attachment disrupts my natural rhythm, weakens my life force, and undermines my ability to more easily adapt to inevitable stresses. Consequently my motivation to listen more deeply takes a back seat.

One of the gifts of yoga or any practice that circulates this vital force, is the ability to become aware of our own Prana and to learn to move through our lives with steadiness (sthira) and ease (sukha). These two Sanskrit terms are familiar to most yoga students from the Yoga Sutra of Patanjali: sthira-sukham asanam. This is sutra 2.46, and is most commonly translated, “posture (asana) [should be] stable (sthira) and comfortable (sukha),” but is more literally translated as “resolutely abide in a good space.” Becoming established in “good space,” however, is only possible when our prana is healthy, and when we take the time to listen and breathe. And cultivating healthy prana is a process that extends beyond the edge of our yoga mat into every aspect of our daily lives. When we start infusing our lifestyle, breath, and relationships with sthira and sukha, we pave the way for a life of balance.

How do we cultivate these two qualities—sthira and sukha—in our asana practice? Sthira is the ability to “hold steady” in an asana, to hold body, energy, and mind in balance for an extended period. This capacity is known as asana sthiti, which can be translated as “attention in an asana.” This is where we build strength and motivation. True asana sthiti arises when the muscles are evenly engaged and are free of tension and strain. Sukha, or “good space,” in asana practice is the comfort that arises when the joints and bones are harmoniously aligned with gravity and when the muscles are free of strain. At the energetic level, Sukha manifests as an easy flow of breath and balanced circulation of Prana. Mentally, this “good space” manifests as a meditative quality of joy, satisfaction, and inspiration.

Prana is the energy that drives life.  It is the power that animates the body, enlivens the mind, and along with prana and breath, illumines the soul. Creating a conscious and easy rhythm in our lives through the skillful use of routine is the surest means of reinforcing our yoga practice and establishing ourselves in sthira and sukha.

In its external form, routine involves getting up at the same time every day, going to sleep at the same time, and eating at the same time. But what it does not mean is doing exactly the same thing every need some free flow inspiration! Getting up before dawn is a good way to enter the diurnal cycle, but you also need to listen to exactly what is going on with you on any given morning. That will be the inspiration and how you determine the pace of your life that day.

The key is to pay attention and respond to how you feel moment to moment within and yet without imposing structure from the outside. Many people don’t seem to understand this; they believe they can extend themselves in all directions indefinitely. But overburden the body and mind consistently and you will end up dwelling with sukha’s evil twin dukha, or “bad space”. I call it…”burn out” You will become increasingly exhaustive, reactive, and impatient 

Life demands of us a perpetual relationship with the world. Because life is relationship, how well or poorly we relate to our environment and to the people around us determines how stable and pleasant our lives will be, how happy or unhappy we are. Yoga is meant to make every home a happy home, and I don’t mean the family you were born into or married into necessarily. I live with an Indian family of 4 and right now, this is my family. I have learned much about their kind and generous nature. This is in contrast to my blood family. A standard midwest, middle class stress and sibling rivalry overcoat with love. Relationships really motivate me but the challenges rarely inspire. What does inspire me is the steadiness of love, happiness and harmony. We could all use a little more of that right now in our culture. The ability to cultivate a quality of wise stability and spacious acceptance, free of self-centered expectations about how things should be can deeply inspire. 


So, each time we are motivated to step onto our mats or sit in meditation we are cultivating sthira and sukha. By bringing these qualities to our practice and relationships, we can move through the tempo of our lives with steadiness and ease, less stress and availability of more intimacy and inspiration. 

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Studies suggest that we are finding ways to connect even amid quarantine

Before the coronavirus pandemic, there was a loneliness epidemic. By some estimates, two thirds of Americans often or always felt lonely in 2019. So when quarantines and shelter-in-place orders began, I was one of many social scientists who raised concerns that loneliness might worsen in the months to come. Would prolonged isolation trigger a “social recession,” as former U.S. surgeon general Vivek H. Murthy and physician Alice T. Chen put it?

Now, thanks to early research, we are starting to get answers—and the data give us reason to hope. According to several recent studies, loneliness has not only leveled out but, in certain cases, actually improved. Social distancing has made us recognize the importance of our relationships, which influence health and mortality as much as factors such as smoking and excessive drinking.

In a study published in the American Psychologist, researchers surveyed a group of people aged 18 to 98 across the U.S. at three different times: in late January and early February, before the U.S. outbreak; in late March, after social distancing was first recommended; and in late April, after shelter-in-place orders had been underway for a month. Each time, they polled participants using the UCLA Loneliness Scale and asked them to rate the statement, “I receive the social and emotional support that I need.” On average, the researchers found no significant changes in loneliness. In fact, perceived social and emotional support actually increased.

Another study conducted in the U.S., the U.K. and 26 other countries echoed these findings. The researchers surveyed the same individuals both before and during the pandemic, also using the UCLA Loneliness Scale. The responses indicate that, despite social distancing, people’s feelings of loneliness slightly improved.

Both studies stand out in that they followed the same sets of participants starting before the pandemic. In contrast, several papers that have reported a rise in loneliness used cross-sectional data—information from a single point in time—after the pandemic was already underway, meaning we can’t be sure if the individuals they surveyed were more or less lonely before. Other investigations have revealed additional nuances: After monitoring daily experiences of loneliness in the first month of lockdown, a preprint study in Germany reported an initial increase, followed by a decrease. This finding suggests that sudden isolation triggered a spike, but people quickly adapted and found ways to maintain social connection despite the circumstances.


Surprisingly, it seems that levels of loneliness around the world have remained generally stable. How have we avoided a social fallout? First, social isolation does not necessarily cause loneliness. While isolation is the objective state of being alone, loneliness is the subjective experience of disconnection, which means that you can feel lonely while surrounded by people or connected while by yourself. Amid COVID-19, most of us are more isolated, yet that doesn’t mean we are lonelier.


In the past few months, we’ve made a point to prioritize connection. The pandemic has made people more aware and appreciative of their relationships. Researchers have long known that social connection reduces your risk for illness, disease and early death. But only recently has the rest of society caught up. Whether we do so in person or virtually, spending time with friends, family and neighbors can bolster our social health—the dimension of well-being that comes from connection.

Similarly, taking action to support our communities through volunteering, making masks or thanking health care workers can confer a general sense of belonging. Following the September 11 terrorist attacks, researchers observed an influx of kindness, love and teamwork. For many of us, the pandemic has inspired similar solidarity and a spirit that “we are all in this together.”

Technology has also allowed us to avoid a social decline. Local nonprofits and national organizations offer remote programs, such as the Institute on Aging’s Friendship Line for people aged 60 and older and the AARP’s mutual aid groups for people to support each other within their community. Innovation has accelerated in the technology sector, with platforms emerging to better meet our connection needs and existing products launching new features, such as Nextdoor’s Neighbors Helping Neighbors program. Lawmakers are also acknowledging the need for political action to prevent loneliness: In March the House of Representatives passed the Supporting Older Americans Act of 2020, which included provisions to address social isolation.

If these trends continue, the social recession we feared could turn out to be a social revolution. Ironically, the pandemic may catalyze a cultural shift in which neighborhoods and communities band together to build healthy connection habits. In the process of reimagining cities, buildings, schools and workplaces, we have an opportunity to design our spaces and institutions in ways that enhance our social well-being. In short, it’s possible that a symptom of the coronavirus pandemic could become a cure for the loneliness epidemic.

To be sure, these trends don’t mean that everyone has felt connected. Loneliness may not have changed on average, but some groups are more affected than others. In the American Psychologist study, older adults initially felt lonelier, and people who lived alone or had a chronic disease reported more loneliness overall. Other evidence suggests that younger generations, men and residents of individualistic countries are particularly susceptible to loneliness. Meanwhile the digital divide has left older adults especially vulnerable because many lack the means to socialize or seek support remotely.

We still have a long way to go to reduce loneliness at the population level. But at the very least, so far, COVID doesn’t seem to have made it worse. With cases fluctuating and states closing down again, it will take a concerted effort to ensure that we stay socially connected even while physically separated.

We all feel powerless when it comes to the coronavirus, but we still have some control over our social lives and our social health. We can call our loved ones, participate in quarantine pods, reach out to isolated neighbors and organize virtual gatherings. Now is the time to strengthen bonds within families, neighborhoods and communities of all kinds—because by doing so, we will not only endure; we might emerge better off.

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9/17/20 ~ by Linda Prosché 

Commitment can play a positive role in our lives. It allows us to reach goals that are important to us, keeps us in relationships during temporary difficult times, and helps us to persevere for important ideals such as justice, equality, etc.


Commitment can also become problematic. For example, commitment sometimes involves promises about the future which are completely uncertain. And, breaking a commitment can sometimes really send us into a downward spiral. Many people that commit to a diet and then break it know this feeling.


Commitment also seems to be the exact opposite of living a moment by moment life. William Hutchison Murray ​describes this as a hesitancy. I know that feeling all too well in my own life which is the opposite of boldness experience when I just take that leap. Enjoy his words of wisdom and join us for more during our FREE yoga club discussion group. Saturday from 9-10am. Sign up for yoga and stay for the discussion.

“Until one is commited, there is hesitancy, the chance to draw back, always ineffectiveness.
Concerning all acts of initiative and creation, there is one elementary truth the ignorance of which kills countless
ideas and splendid plans: that the moment one definitely commits oneself, then providence moves too.


All sorts of things occur to help one that would never otherwise have occurred.
A whole stream of events issues from the decision, raising in one's favor all manner of unforeseen incidents,
meetings and material assistance which no man (woman) could have dreamed would have come his (her) way.


Whatever you can do or dream you can, begin it.
Boldness has genius, power and magic in it. Begin it now.”


― William Hutchison Murray

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9/13/20 ~ by Linda Prosché 

Here is my translation of an article written by Hank Wesselman, American anthropologist and spiritual author from his book titled The Bowl Of Light.  He writes about a well-known Hawaiian story referring to this bowl of light as told by a Hawaiian elder he befriended called Ma-kua. 

“After a long afternoon of conversation peppered with humor and good will, Mak-ua presented me with a gift—
a beautiful wood bowl.


“This is your bowl of light,” he said. “Each of us comes into the world from the great beyond with our bowl of light— a gift from our ‘a(u)makua ( or) our higher self. We Hawaiians know this light is conveyed into us with our first breath, what we call the ha — the divine breath of life. This light then resides within us, nourishing and sustaining us as we pass through life until it returns to its source at life’s end.”


Makua considered the bowl thoughtfully. “Whenever we step into the negative polarity, however, whenever we injure others through our deeds, our words or our thoughts, it is as though we put a stone in our bowl and some of our light goes out. Slowly, as our bowl fills with stones, our light dims until it is nearly gone. Hopefully we discover this before it turns dark … and you know what do we do then?”


He turned the bowl over. “We dump it out!” He exploded into laughter, and we joined him. “We start over then, but from that time forward things are different. It is then that we begin to live our lives with greater awareness, and it is then that we begin to walk our path toward the luminous wisdom of our destiny.”

I spoke about this last week in class. Somewhere hidden, behind the smokey haze, the COVID fear and the hesitation and anxiety of an upcoming election, there is that light. Let's make it a practice to just dump out that bowl and commit again to our practice.  

xoxo Linda

THE EIGHT LIMBS                                                                                           

       The practice of yoga is an art and science dedicated to creating union between body, mind and spirit. Its objective is to assist the practitioner in using the breath and body to foster an awareness of ourselves as individualized beings intimately connected to the unified whole of creation. In short it is about making balance and creating equanimity so as to live in peace, good health and harmony with the greater whole. This art of right living was perfected and practiced in India thousands of years ago and the foundations of yoga philosophy were written down in The Yoga Sutra of Patanjali, approximately 200 AD. This sacred text describes the inner workings of the mind and provides an eight-step blueprint for controlling its restlessness so as to enjoying lasting peace.

         The core of Patanjali’s Yoga Sutra is an eight-limbed path that forms the structural framework for yoga practice. Upon practicing all eight limbs of the path it becomes self-evident that no one element is elevated over another in a hierarchical order. Each is part of a holistic focus which eventually brings completeness to the individual as they find their connectivity to the divine. Because we are all uniquely individual a person can emphasize one branch and then move on to another as they round out their understanding.

       In brief the eight limbs, or steps to yoga, are as follows:

  1. Yama :  Universal morality

  2. Niyama :  Personal observances

  3. Asanas :  Body postures

  4. Pranayama :  Breathing exercises, and control of prana

  5. Pratyahara :  Control of the senses

  6. Dharana :  Concentration and cultivating inner perceptual awareness

  7. Dhyana :  Devotion, Meditation on the Divine

  8. Samadhi :  Union with the Divine

       The first two limbs that Patanjali describes are the fundamental ethical precepts called yamas, and the niyamas. These can also be looked at as universal morality and personal observances.Yamas and niyamas are the suggestions given on how we should deal with people around us and our attitude toward ourselves. The attitude we have toward things and people outside ourselves is yama, how we relate to ourselves inwardly is niyama. Both are mostly concerned with how we use our energy in relationship to others and to ourselves.

1. The Yamas are broken down into five "wise characteristics." Rather than a list of dos and don’ts, "they tell us that our fundamental nature is compassionate, generous, honest and peaceful." i They are as follows:

I. Yamas (Universal Morality)

1. Ahimsa – Compassion for all living things
The word ahimsa literally mean not to injure or show cruelty to any creature or any person in any way whatsoever. Ahimsa is, however, more than just lack of violence as adapted in yoga. It means kindness, friendliness, and thoughtful consideration of other people and things. It also has to do with our duties and responsibilities too. Ahimsa implies that in every situation we should adopt a considerate attitude and do no harm.


2. Satya – Commitment to Truthfulness 
Satya means "to speak the truth," yet it is not always desirable to speak the truth on all occasions, for it could harm someone unnecessarily. We have to consider what we say, how we say it, and in what way it could affect others. If speaking the truth has negative consequences for another, then it is better to say nothing. Satya should never come into conflict with our efforts to behave with ahimsa. This precept is based on the understanding that honest communication and action form the bedrock of any healthy relationship, community, or government, and that deliberate deception, exaggerations, and mistruths harm others. 


3. Asteya - Non-stealing 
Steya means "to steal"; asteya is the opposite-to take nothing that does not belong to us. This also means that if we are in a situation where someone entrusts something to us or confides in us, we do not take advantage of him or her. Non-stealing includes not only taking what belongs to another without permission, but also using something for a different purpose to that intended, or beyond the time permitted by its owner.iii   The practice of asteya implies not taking anything that has not been freely given. This includes fostering a consciousness of how we ask for others’ time for inconsiderate behavior demanding another’s attention when not freely given is, in effect, stealing.


4. Brahmacharya - Sense control 
Brahmacharya is used mostly in the sense of abstinence, particularly in relationship to sexual activity. Brahmacharya suggests that we should form relationships that foster our understanding of the highest truths. Brahmacharya does not necessarily imply celibacy. Rather, it means responsible behavior with respect to our goal of moving toward the truth. Practicing brahmacharya means that we use our sexual energy to regenerate our connection to our spiritual self. It also means that we don’t use this energy in any way that might harm others.


5. Aparigraha - Neutralizing the desire to acquire and hoard wealth 
Aparigraha means to take only what is necessary, and not to take advantage of a situation or act greedy. We should only take what we have earned; if we take more, we are exploiting someone else. The yogi feels that the collection or hoarding of things implies a lack of faith in God and in himself to provide for his future.v Aparigraha also implies letting go of our attachments to things and an understanding that impermanence and change are the only constants.


The Yoga Sutra describes what happens when these five behaviors outlined above become part of a person's daily life. Thus, the yamas are the moral virtues which, if attended to, purify human nature and contribute to health and happiness of society.

2. The Niyamas (Personal Observances) Niyama means "rules" or "laws."  These are the rules prescribed for personal observance. Like the yamas, the five niyamas are not exercises or actions to be simply studied. They represent far more than an attitude. Compared with the yamas, the niyamas are more intimate and personal. They refer to the attitude we adopt toward ourselves as we create a code for living soulfully

1. Sauca - Purity 
The first niyama is sauca, meaning purity and cleanliness. Sauca has both an inner and an outer aspect. Outer cleanliness simply means keeping ourselves clean. Inner cleanliness has as much to do with the healthy, free functioning of our bodily organs as with the clarity of our mind. Practicing asanas or pranayama are essential means for attending to this inner sauca. Asanas tones the entire body and removes toxins while pranayama cleanses our lungs, oxygenates our blood and purifies our nerves. "But more important than the physical cleansing of the body is the cleansing of the mind of its disturbing emotions like hatred, passion, anger, lust, greed, delusion and pride." 

2. Santosa - Contentment 
Another niyama is santosa, modesty and the feeling of being content with what we have. To be at peace within and content with one's lifestyle finding contentment even while experiencing life’s difficulties for life becomes a process of growth through all kinds of circumstances. We should accept that there is a purpose for everything - yoga calls it karma – and we cultivate contentment 'to accept what happens'. It means being happy with what we have rather than being unhappy about what we don't have.

3. Tapas – Disciplined use of our energy 
Tapas refers to the activity of keeping the body fit or to confront and handle the inner urges without outer show. Literally it means to heat the body and, by so doing, to cleanse it. Behind the notion of tapas lies the idea we can direct our energy to enthusiastically engage life and achieve our ultimate goal of creating union with the Divine. Tapas helps us burn up all the desires that stand in our way of this goal.  Another form of tapas is paying attention to what we eat. Attention to body posture, attention to eating habits, attention to breathing patterns - these are all tapas.

4. Svadhyaya – Self study 
The fourth niyama is svadhyaya. Sva means "self' adhyaya means "inquiry" or "examination". Any activity that cultivates self-reflective consciousness can be considered svadhyaya. It means to intentionally find self-awareness in all our activities and efforts, even to the point of welcoming and accepting our limitations. It teaches us to be centered and non-reactive to the dualities, to burn out unwanted and self-destructive tendencies.

5. Isvarapranidhana - Celebration of the Spiritual 
Isvarapranidhana means "to lay all your actions at the feet of God." It is the contemplation on God (Isvara) in order to become attuned to god and god's will. It is the recognition that the spiritual suffuses everything and through our attention and care we can attune ourselves with our role as part of the Creator. The practice requires that we set aside some time each day to recognize that there is some omnipresent force larger than ourselves that is guiding and directing the course of our lives.

3. Asanas (Body postures)

       Asana is the practice of physical postures. It is the most commonly known aspect of yoga for those unfamiliar with the other seven limbs of Patanjali’s Yoga Sutra. The practice of moving the body into postures has widespread benefits; of these the most underlying are improved health, strength, balance and flexibility. On a deeper level the practice of asana, which means "staying" or "abiding" in Sanskrit, is used as a tool to calm the mind and move into the inner essence of being. The challenge of poses offers the practitioner the opportunity to explore and control all aspects of their emotions, concentration, intent, faith, and unity between the physical and the ethereal body. Indeed, using asanas to challenge and open the physical body acts as a binding agent to bring one in harmony with all the unseen elements of their being, the forces that shape our lives through our responses to the physical world. Asana then becomes a way of exploring our mental attitudes and strengthening our will as we learn to release and move into the state of grace that comes from creating balance between our material world and spiritual experience.

        As one practices asana it fosters a quieting of the mind, thus it becomes both a preparation for meditation and a meditation sufficient in and of itself. Releasing to the flow and inner strength that one develops brings about a profound grounding spirituality in the body. The physicality of the yoga postures becomes a vehicle to expand the consciousness that pervades our every aspect of our body. The key to fostering this expansion of awareness and consciousness begins with the control of breath, the fourth limb – Pranayama. Patanjali suggests that the asana and the pranayama practices will bring about the desired state of health; the control of breath and bodily posture will harmonize the flow of energy in the organism, thus creating a fertile field for the evolution of the spirit. "This down-to-earth, flesh-and-bones practice is simply one of the most direct and expedient ways to meet yourself. … This limb of yoga practice reattaches us to our body. In reattaching ourselves to our bodies we reattach ourselves to the responsibility of living a life guided by the undeniable wisdom of our body."viii To this B.K.S. Iyengar adds: "The needs of the body are the needs of the divine spirit which lives through the body. The yogi does not look heaven-ward to find God for he know that He is within."

4. Pranayama (Breath Control)

       Pranayama is the measuring, control, and directing of the breath. Pranayama controls the energy (prana) within the organism, in order to restore and maintain health and to promote evolution. When the in-flowing breath is neutralized or joined with the out-flowing breath, then perfect relaxation and balance of body activities are realized. In yoga, we are concerned with balancing the flows of vital forces, then directing them inward to the chakra system and upward to the crown chakra.

        Pranayama, or breathing technique, is very important in yoga. It goes hand in hand with the asana or pose. In the Yoga Sutra, the practices of pranayama and asana are considered to be the highest form of purification and self discipline for the mind and the body, respectively. The practices produce the actual physical sensation of heat, called tapas, or the inner fire of purification. It is taught that this heat is part of the process of purifying the nadis, or subtle nerve channels of the body. This allows a more healthful state to be experienced and allows the mind to become more calm.x As the yogi follows the proper rhythmic patterns of slow deep breathing "the patterns strengthen the respiratory system, soothe the nervous system and reduce craving. As desires and cravings diminish, the mind is set free and becomes a fit vehicle for concentration."

5. Pratyahara (Control of the Senses)

       Pratyahara means drawing back or retreat. The word ahara means "nourishment"; pratyahara translates as "to withdraw oneself from that which nourishes the senses." In yoga, the term pratyahara implies withdrawal of the senses from attachment to external objects. It can then be seen as the practice of non-attachment to sensorial distractions as we constantly return to the path of self realization and achievement of internal peace. It means our senses stop living off the things that stimulate; the senses no longer depend on these stimulants and are not fed by them any more.

       In pratyahara we sever this link between mind and senses, and the senses withdraw. When the senses are no longer tied to external sources, the result is restraint or pratyahara. Now that the vital forces are flowing back to the Source within, one can concentrate without being distracted by externals or the temptation to cognize externals.

       Pratyahara occurs almost automatically when we meditate because we are so absorbed in the object of meditation. Precisely because the mind is so focused, the senses follow it; it is not happening the other way around.

       No longer functioning in their usual manner, the senses become extraordinarily sharp. Under normal circumstances the senses become our masters rather than being our servants. The senses entice us to develop cravings for all sorts of things. In pratyahara the opposite occurs: when we have to eat we eat, but not because we have a craving for food. In pratyahara we try to put the senses in their proper place, but not cut them out of our actions entirely.

       Much of our emotional imbalance are our own creation. A person who is influenced by outside events and sensations can never achieve the inner peace and tranquility. This is because he or she will waste much mental and physical energy in trying to suppress unwanted sensations and to heighten other sensations. This will eventually result in a physical or mental imbalance, and will, in most instances, result in illness.

       Patanjali says that the above process is at the root of human unhappiness and uneasiness. When people seek out yoga, hoping to find that inner peace which is so evasive, they find that it was theirs all along. In a sense, yoga is nothing more than a process which enables us to stop and look at the processes of our own minds; only in this way can we understand the nature of happiness and unhappiness, and thus transcend them both.x

6. Dharana (Concentration and cultivating inner perceptual awareness)

       Dharana means "immovable concentration of the mind". The essential idea is to hold the concentration or focus of attention in one direction.  "When the body has been tempered by asanas, when the mind has been refined by the fire of pranayama and when the senses have been brought under control by pratyahara, the sadhaka (seeker) reaches the sixth stage, dharana. Here he is concentrated wholly on a single point or on a task in which he is completely engrossed. The mind has to be stilled in order to achieve this state of complete absorption."xiii

       In dharana we create the conditions for the mind to focus its attention in one direction instead of going out in many different directions. Deep contemplation and reflection can create the right conditions, and the focus on this one point that we have chosen becomes more intense. We encourage one particular activity of the mind and, the more intense it becomes, the more the other activities of the mind fall away.

       The objective in dharana is to steady the mind by focusing its attention upon some stable entity. The particular object selected has nothing to do with the general purpose, which is to stop the mind from wandering -through memories, dreams, or reflective thought-by deliberately holding it single-mindedly upon some apparently static object. B.K.S. Iyengar states that the objective is to achieve the mental state where the mind, intellect, and ego are "all restrained and all these faculties are offered to the Lord for His use and in His service. Here there is no feeling of 'I' and 'mine'."xiv

       When the mind has become purified by yoga practices, it becomes able to focus efficiently on one subject or point of experience. Now we can unleash the great potential for inner healing. 

7. Dhyana (Devotion , Meditation on the Divine)

       Dhyana means worship, or profound and abstract religious meditation. It is perfect contemplation. It involves concentration upon a point of focus with the intention of knowing the truth about it. The concept holds that when one focuses their mind in concentration on an object the mind is transformed into the shape of the object. Hence, when one focuses on the divine they become more reflective of it and they know their true nature. "His body, breath, senses, mind, reason and ego are all integrated in the object of his contemplation – the Universal Spirit."xv

       During dhyana, the consciousness is further unified by combining clear insights into distinctions between objects and between the subtle layers of perception. "We learn to differentiate between the mind of the perceiver, the means of perception, and the objects perceived, between words, their meanings, and ideas, and between all the levels of evolution of nature."xvi

       As we fine-tune our concentration and become more aware of the nature of reality we perceive that the world is unreal. "The only reality is the universal self, or God, which is veiled by Maya (the illusory power). As the veils are lifted, the mind becomes clearer. Unhappiness and fear – even the fear of death – vanishes. This state of freedom, or Moksha, is the goal of Yoga. It can be reached by constant enquiry into the nature of things."xvii Meditation becomes our tool to see things clearly and perceive reality beyond the illusions that cloud our mind.

8. Samadhi (Union with the Divine)

       The final step in the eight-fold path of Yoga is the attainment of Samadhi. Samadhi means "to bring together, to merge." In the state of samadhi the body and senses are at rest, as if asleep, yet the faculty of mind and reason are alert, as if awake; one goes beyond consciousness. During samadhi, we realize what it is to be an identity without differences, and how a liberated soul can enjoy pure awareness of this pure identity. The conscious mind drops back into that unconscious oblivion from which it first emerged.

       Thus, samadhi refers to union or true Yoga. There is an ending to the separation that is created by the "I" and "mine" of our illusory perceptions of reality. The mind does not distinguish between self and non-self, or between the object contemplated and the process of contemplation. The mind and the intellect have stopped and there is only the experience of consciousness, truth and unutterable joy.

       The achievement of samadhi is a difficult task. For this reason the Yoga Sutra suggests the practice of asanas and pranayama as preparation for dharana, because these influence mental activities and create space in the crowded schedule of the mind. Once dharana has occurred, dhyana and samadhi can follow.

       These eight steps of yoga indicate a logical pathway that leads to the attainment of physical, ethical, emotional, and psycho-spiritual health. Yoga does not seek to change the individual; rather, it allows the natural state of total health and integration in each of us to become a reality.

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