"Steady, comfortable, posture." This is the rough sanskrit to english translation of this sutra, II:46, from The Yoga Sutras text. I interpret this to mean that, ultimately, we are looking to find a comfortable and steady position in all postures, during the physical portion of the practice and, perhaps more importantly, beyond to our everyday living.

It can be very tempting, as we look to advance the physical practice (postures), to compromise this idea. Sometimes there is indeed supposed to be some discomfort in the practice, however this sutra can serve as a reminder to listen to your own body. In the long-term, your practice should make the mind and body become more comfortable and steady. If you find that this is not happening, examine what changes you may need to make to move toward a more comfortable, steady posture and existence. You are your primary teacher.

shanti.

We often discuss bringing our awareness to the "heart center" in yoga, but bringing awareness to the heart and heart health overall, is a focus from which everyone can benefit. Working to prevent heart disease is important for a healthy existence; here are some ways we can do this:

* Know your blood pressure and ways to reduce high blood pressure through diet modification and exercise.

* 30 minutes, most days, is the current minimum recommendation for exercise. Even a brisk walk, performed regularly, can get the heart going and reduce the risk of cardiovascular disease.

shanti.

Plank pose is a posture that strengthens and firms the entire body. Like the "up side" of a push up, plank tones the arms and upper body. Being fully present in every aspect of the pose, think of firming the inner thighs and core, as you work to hold the pose for longer periods.

If you're looking to energize and focus the mind, while strengthening the body, add plank pose to your routine.

shanti.

As the season transitions from fall to winter in the northeast, be mindful of some holistic measures that we can take to stay healthy and happy in the colder months.

*Stay Active!
Although it is tempting to become a couch potato in the cold, staying active through walking, sports, etc, can help to keep the immune defenses up.

*Stay Hydrated!
We probably think of this in the summer, but staying hydrated in the cold weather is very important. The indoor, dry air can dehydrate the skin and leave nasal passages dry. Use the warm steam from a shower to hydrate the nasal passages. You might also try integrating the neti pot into your winter routine. Also, limit your alcohol consumption.

*Stay Grounded!
We're in the heart of vata season and movement is all around us (wind, rain, snow.) It's easy to lose your footing in slippery and windy weather. Take care to remain grounded while you walk. The older we get, the longer it can take the body to recover from falls.

shanti