Category Archives : The Body

Transitions & Sacred Keys

This is 50

My old school friends and I had a weekend away and we laughed as we placed on Instagram a photo of the hall table with three sets of reading glasses – ‘This is 50’ was the caption.

Since that weekend I have had many conversations with women friends surrounding the nature of this transition time, which falls into the pit of the curve of the psychology model, the ‘U Curve for happiness’. These are thoughts collated from conversations with women who have entered the phase of life ‘This is 50+’, yet there is relevance below no matter your turning point in life.

At our age there is a lot going on, a letting go, quiet unheard sighs, even tears, as we are no
longer required in the intensity of the nurturing role as we once were,
our bodies have shed the physical need to procreate, we are in ‘change’ and in this change an opening
occurs into a space for a new beginning – which is wonderful, as the poet Lesbia Harford declares in her poem ‘Periodicity

‘Women, I say,/are beautiful in change,/Remote, immortal, like the moon they range.’

Moon Women

Like the moon they range


Self stories change

Yet we carry fatigue from the past, from farewells to loved ones and an emotional tiredness from the holding onto our old stories that we are having difficulty releasing into history. Our role, our stories in the world  shift, some women comment on invisibility, some on condescending responses from bright young things who are just beginning high on the ‘U curve’ – as Kitty Flanagan depicted beautifully in her show ‘Seriously’.

So it is up to us now to redefine ourselves on our own terms. The need seems to be apparent in many of us no matter where we sit on the professional and family band stands – a need to get to the heart of the matter because perhaps for the first time the years ahead may well be shorter than those behind. This is a true freedom and in most conversations has required a deep period of introspection and often a spiritual seeking. In some cases a withdrawal occurs from social activity a kind of spiritual hibernation, a delving into a pilgrimage if not physical then at least metaphysical. This is 50, can thus create a cocooning effect where the busy-ness is less meaningful and an emergence is sensed as imminent. It
is a massive transition phase of life and yet little is spoken out into the
Western world to offer guidance, there are no rituals – thus there is a perceived aloneness to it too.

It is self care (often articulated incorrectly as selfishness) that will define our next steps. The
flowing outward from us to others, if we dare nurture within, will be an abundance that
will surprise as it gently unfolds – do we dare to let the
petals of our true selves part from their closely held comfort-current-expectation space?

Painting by Jennifer Cope

Welcome colour during the cocoon effect Painting by Jennifer Cope


Sacred Keys

It all brings back to my mind the teachings of Tantra x 3 ‘Sacred keys’ and William
Whitecloud x 7 ‘Secrets of Magic’ as shared to me by Andrew Mournehis (Divine Grace Yoga) in his intensive ‘The Three Sacred Keys to a Magical Life’:

3 Sacred Keys from Tantra
1. Iccha: What’s your heart’s desire/passion/intention/how can I share
from the truth of my being – Recognise your heart’s desire to open doors
2. Jnana: Ways to create/information to know ‘How’ to create and manifest
– discover rational and intuitive ways that will lead you to unlock the
doors your heart seeks to open
3. Kriya: What actions do I take to make a reality and manifest my
creations? – The action, structure and ‘will’ that is required from you to
open the doors

Magic happens when we align these keys.

There is likely already recognition of the doors and familiarity with the locks and a ‘knowing’ of how to open them, we have perhaps even sketched out the actions…so now for the will to
implement the structure to meet our heart’s desires – with the courage, the integrity, the sight of the clear eyed warrior within. Balancing and strengthening at Manipura Chakra always helps here – respect the wisdom of the gut, the second brain.

7 Secrets of Magic from William Whitecloud to challenge you and rock your
perceptive reality view
1. Your thoughts and feelings are not real
2. Your focus creates your reality
3. Everyone has a heart
4. There is nothing to do, but there is always action to take (truly accepting the current reality and then acting on it)
5. Structure has integrity – if the structure doesn’t work change it
6. You get energy from a higher source Always focus on the higher vibration
7. It will always take your will…Take action

And Andrew also asks, ‘Can you be with the tension that seeks resolution…’

Friction out into the world is always created when a skin is shed.

It seems to me it is a deeply felt letting go, allowing the unfolding of that tight held bud …the keys are apparent in the
secrets above – now to acknowledge this within ourselves and begin to allow
an inner heart celebration of love to self, accepted with joy from the
great heart of the universe – the higher vibration you are reaching

A Poem by Pesha Joyce Gertler

The Healing Time
Finally on my way to yes
I bump into
all the places
where I said no
to my life
all the untended wounds
the red and purple scars
those hieroglyphs of pain
carved into my skin, my bones,
those coded messages
that send me down
the wrong street
again and again
where I find them
the old wounds
the old misdirections
and I lift them
one by one
close to my heart
and I say    holy
© Pesha Joyce Gertler

References: Andrew Mournehis, William Whitecloud as shared by Andrew, Vale Pesha Joyce Gertler, Sally Kempton who introduced me to the Great Heart, Lesbia Harford, ABC RN interview with Renata Singer for her book ‘Older, Bolder’, Helen Garner, Kitty Flanagan, Jennifer Cope, heart-opened-raw conversations with friends.

Embodied Anatomy of the Spine in Scoliosis

Look to the natural world where it reflects/expresses the topography of the body so that we can visualise our inner anatomical places and know them as felt experience, learnt through…

…my experience of EASS-y, an online course exploring the Embodied Anatomy of the Spine in Scoliosis – applied to yoga, developed and conducted by Narelle Carter-Quinlan.


Rhythm & Review



There is a natural rhythm to the online program EASS-y, a meditative quality and fluid movement in the way the course is structured. Perhaps this is a reflection of Narelle’s embodiment of dance. As a yoga teacher I entered the course with some apprehension as I am weak on anatomy and resistant to a perceived dryness in the discipline in comparison with the energetic and philosophical offerings in yoga. Yet EASS-y could not be more fluid, juicy and delicious. This course is beneficial for those inhabiting a scoliotic terrain, for those teaching and for anyone with a spine! Once you begin to harvest the knowledge contained within this course you realise that your own spine has it’s own unique terrain, whilst perhaps not scoliotic, it may well not be text book either – it may ask of you to enquire, reflect in stillness and in practice to move with what ‘you have’ to create or recreate a skeletal body that merges with the energetic. EASS-y takes you on such a pathway of observation into the poetry of fluid, living, changing bones and the terrain they create and inhabit.

The Course Structure

The EASS-y online course is structured in weekly modules with two PowerPoint presentations which are matched to an audio file per week. There is a relevant audio meditation for each week, practice notes to lead you on your exploration and videos of Narelle’s students who present with scoliosis in appropriate asana. Then there are bonus links and photographic images which allow us to imagine our inner embodiment. It was my practice to sit with the Powerpoint and matching audio then proceed to the video and finish with the meditation awakening the next day to begin the practice notes. The first two weeks immerse you in the anatomical structures, an understanding of which is essential for you to understand scoliosis and the following two weeks introduce asana complete with prop assistance and images. There is also a mid course class call where you can ask questions directly. Now here’s the irony, given my resistance to anatomy, whilst I was familiar and alert toward scoliosis when it presented in my yoga classes my familiarity was based on the anatomy without further enquiry.

Artist Dale Cox...a discovery in the Ballarat Regional Art Gallery

Artist: Dale Cox…a discovery in the Ballarat Regional Art Gallery


EASS-y demands enquiry. EASS-y offers you a physical and energetic understanding of scoliosis taking you by the hand and leading you into a world where other structures are compromised doing too much, doing too little, creating too much bone in the wrong places and compromising not just stature but the breath, mind, movement. A scoliotic terrain is tiring to inhabit not only because of the physical counter actions in the body but because your spatial sense is asymmetrical. Your sense of being in space is not marked by the classical centred axis. There is a different rhythm operating and connecting earth to crown. It is a journey off the classical anatomical beaten path. As a yoga teacher I realise (now) that choosing postures for the scoliotic terrain is not only about physical cues to accommodate, but the cues need to be built into an energetic, particularly breath sensitivity. I need to enquire more, visualise more, feel more how each of my students moves and responds. Narelle offers many slides to assist in this and in point of fact they are relevant to building a class for any ‘body’. In writing up a class Narelle suggests we ask more questions ‘Who’ am I teaching, ‘Why’ this asana/this way/in this sequence/with this class at this time – what change or benefit am I trying to illicit. Enquire and experiment in your own spine, know your own terrain, then visualise another – use Narelle’s images from the natural world and explore what it might be like to have a meandering spinal-river i.e a spine without the normal spinal curves within the sagittal plane. If I have a thoracic scoliosis how would this impact my lung volume and what would that then mean for my breath – where should I direct the breath? What could be happening to my transverse abdominis, multifidus? What could I then do? Enquire. Explore. Converse. Feel. Then perhaps you can teach! Perhaps you can even re-create or ease.

The Gems

• Scoliosis – impact of the scoliotic terrain & Adam’s forward bend test
• ‘Rationale’ for practice developed by Narelle
• Narelle’s ‘Lens of perception’
• Asana, props & the importance of touch
• The course knows when to repeat, consolidate, remind, mesmerise
• Meditation: ‘Hold a vertebra in your hand’
• Narelle’s land photography (also Photograph your own back)
• Use of sanskrit – vibration within sanskrit names resonates in the physical posture

Sandy concavity

Sandy concavity

Online Experience

The online aspects of EASS–y are ‘easy’ the production is seamless, flowing with ‘ease’ within the principles of sthira sukha. The progression through the course is meditative, you fall in to the learnings and find that each module is coming to an end before you are ready to leave – which you actually never have to do as the enquiry and practice are ongoing. I urge you to have a look at all that Narelle Carter-Quinlan offers on her website: Be brave, plunge in to the felt poetry of knowledge ‘harvested and distilled’ there.


Influences in EASS-y Bonnie Bainbridge Cohen & Amy Matthews
The bonus links were thorough covering: Anatomy, Yoga & Science, Yoga and further links on Embodiment – not fair to divulge everything here!


In this post photographs my own – explore for some truly rich land/body resonating photography

Heart Aroused

Donna Farhi Intensive, Melbourne, 2014

Find the flow

Find the flow

Delving into the heart with Donna Farhi at her recent Melbourne intensive, I traversed an intimate terrain of my body…discovering the body below the skin, the muscles, the organs, the bones and deep down into the cells. I learnt to access body and mind using my head, heart and gut as my navigational tools. The doorway into the body is entered, according to Philip Shepherd, through ‘the brain in our belly’. This is an ancient idea that our autonomous nervous system is made up of 3 systems, rather than the generally considered 2: sympathetic & parasympathetic, we should return to adding the enteric system and offer due respect to the enteric system that governs the gastrointestinal function which nourishes us both in a digestive, mental and hormonal sense. The contemporary world, it is posited, has become lost in their heads and lack a connection to the body. Donna guided us through this material and challenged us each day to ‘find it’, find the body and then listen.

The heart-filled intensive was interspersed with shared materials: Philip Shepherd, Richard Miller – IRest, prayer, chants (called by the sublime Joan Miller from Mosman), meditation, asanas, poems, slides on the physiology of the heart, discussions, the Sutras, Tantra, individual enquiry and partner work. Too much to share in a single blog post! However I will endeavour below to share some key aspects that resonated with me.

The Heart

I can begin with the heart ….to discover the intelligence of this organ nourishing itself via the coronary arterial system and then flooding the body with oxygenated blood…the intelligence of this organ that transforms our breath into a transportable fluid that flows, feeds and sustains all other organs, muscle and tissue. This is the metaphor for us to approach ourselves so that we may continue to serve in this life we must nourish ourselves first. Begin each day with a ritual to nourish your self thereby creating an inner energy reservoir that can flow outward to serve humanity. Donna suggests: cutting a flower and putting it in a vase, a movement to welcome the day into the body, meditation, a breakfast ritual – find your own, ‘find it’.

Stacking the centres ….listening…instinct & intuition

Take a moment at anytime in the day to observe the posture, seated or standing, and make the enquiries: am I centred in my hub at the navel (also known as the ‘mind palace’)? Is my heart stacked above it? And my head? Can I sense the anchor of this energy centre, the anchor it provides for the centres above it? Do I tune into the gut and listen there to sense impeding events before the brain wakes up? This is instinctive intelligence. Donna answered the query about intuition by offering that intuition in comparison comes from the higher faculties of the mind & heart guiding us and assisting us to spiritually reach out to fulfil our potential in this life. The art is to listen to the intelligence within.

A guide to the bodies terrain

1. ‘Find it’ – explore & experiment, tune into the intelligence within and go deep, study the anatomy & physiology
2. Soften & hydrate particularly before stronger asanas to increase fluids and nutrients to the joints – key here is the breath
3. Lengthen & release with the breath
4. Find balance
5. Strengthen
6. Generalise all of the above – apply them all day, everyday


Yoga Nidra arising from Tantric sources… an expansion toward liberation
Richard Miller’s ‘inner resource’ was introduced to have the resource sit with you in case the Yoga Nidra practice leads you into areas of the subconscious that are uncomfortable. Donna also set up a detailed list of enquiries to assist with Sankalpa (vow or commitment to your higher truth) development.

Nature's table

Inner Resource – Dream Place

Particularly pertinent, ‘remember the Yoga sutras begin with the word ‘atha/Now’ to call attention to the beginning: Sutra 1.1 ‘Now the exposition on yoga’. The present tense calls attention for the efficacy of a vow to self so that it rests with immediacy within the subconscious. Choose a vow/affirmation that feels right to your true essence, trust, have faith and remember a sankalpa may come to you as a form, colour, image or words…What would you do if you had no sense of failing? Enquire, enquire…to ‘find it’.

The Heart

I can end with the heart
Brahmavihara from The Path of Purification – Vishuddhimagga
Qualities of the heart:
Loving kindness to ourselves and others/Compassion suffering is universal not personal/Empathetic joy celebrate the good fortune of others/Equanimity not being overpowered by positive or negative emotions detach to find the strength at your centre

A Heart Practice

Explore the heart as you feel today – be honest – move through the below four quadrants and listen for the instruction
Am I at this moment…
1. Open heart or closed heart 2. Strong heart or weak heart
3. Full hearted or half hearted 4. Clear heart or confused heart


I walked away from an amazing intensive. I walked away with friends and in our car pool we discussed and recapped and tried to share a deep inner sense of: ‘find it’, ‘listen’ ‘Now’. The joy of connection – heart-aroused community in dialogue.

References shared:
‘Out of our heads’ an interview with Philip Shepherd
The Dalai Lama’s Cat by David Michie
Blessings by John O’Donahue
How Life Moves by Caryn McHose & Kevin Frank

Simon Borg-Olivier: Souls Singing in Balaclava

The Workshop

Simon Borg-Olivier embodies and indeed quotes Sri B.K.S Iyengar:

‘Yoga is when you make every cell in your body sing the song of the soul’

Although I love the imagery of the cells singing not all my cells were singing throughout Simon’s workshop ‘Internal Health, External Power’. Yet I can say that I felt ‘sthira steadiness’ and ‘sukha ease’ in all the yoga synergy postures he offered to participants. This is the first time I have felt both sthira and sukha consistently in my practice and I’ve been enjoying sharing the spinal flex series with students at the beginning of classes in the hope that we may take the sensation of this gentle flow throughout our class. Thank you Roman of Southside Yoga for bringing Simon into our neighbourhood.


The Mind

My problem was thinking too much not allowing the mind to dissolve out of its analytical state as I entered the physical movements and yet even for me there were moments of bliss when my body was completely in the flow reflecting without attempting to ‘copy’ Simon up on the podium. Reaching back into the mind, of course, I asked myself how did my body ‘know’ those movements? The Bhagavad Gita discusses this restlessness and inconsistency of the mind and in many ways the workshop was a practice in the teachings of Krishna to Aruna. A natural undeclared lecture and demonstration of life practices, life challenges and a release from tension to bliss.

Godfrey Miller Sketch

Godfrey Miller Sketch

Indeed the format followed in three hour sections ‘internal energy – mudras’, ‘internal cleansing – shatkriya/shatkarma’, ‘internal stability – bandha’, ‘internal power – pranayam’, ‘internal bliss – dharana, dhyana, samadhi’. The weekend finished with a dynamic to static meditative Yoga Synergy sequence and I can honestly say that this method of practice did not leave me tired or hungry – I walked out each evening well fed.

Less everything

Simon was very fond of repeating: eat less, breathe less, heart beat less, tense less, think less, sleep less. If we bring into our practice a little less of all things imbided, our bodies will respond and carry us toward bliss. The mat is not the place for ‘hyper’ anything the mat or practice place is the place for the dissolution of pain and sorrow…to unite with the divine as Iyengar says ‘it means the disciplining of the intellect, the mind, the emotions, the will, which that yoga presupposes; it means a poise of the soul which enables one to look at life in all its aspects evenly’.


Little gems I walked away with:

  • Inhale into most postures letting the abdomen rise with the breath because in this way you create spaciousness and when when you settle exhale…inhaling frees the spine. this is particularly wonderful for twists and sit ups
  • Think when approaching a posture if a bandha can be created, that is the coactivation of opposing muscle groups e.g. internally rotate shoulders and round the back activating armpits and shoulder muscles as you move through spinal flexion series
  • From standing when raising a leg a subtle tilt up of the pelvis will let the bent knee float up without effort and then extend out into straight leg rising to your ability
  • Learn lolasana before yogic push ups…in fact take care to prepare the body through preparatory postures before attempting anything prematurely
  • Kechari mudra although traditionally taught as taking the tongue to the back palate and eventually right through nasal passages with focus at the third eye – could be practiced externally tongue to chin, tongue to nose drishti/gaze at the third eye
  • Generally we can all, when in seated positions, check in with ourselves hips back/ribs back and although it feels like we might be rounding we invariably aren’t our spines are now straight!
  • I also walked away feeling like a kindergarten student in the face of the pranyam techniques Simon shared ….that’s a whole other discussion

During intensive workshops such as these it is easy to get disenchanted as a teacher as you realise your journey has barely begun and you have the audacity to TEACH! Yet Simon took care of each and everyone one of us by framing the closing of each day with an emphasis on:

Ahimsa to not bring any suffering while you are learning, to yourself or others

Tapas discipline in your practice

Santosha contentment at the end

…and so with santosha we all walked out inspired into a hot Melbourne sunday afternoon

Choices, Bowers and Cakes



A good friend of mine loves to repeat “life’s about choices” and in yoga too the choices we make are important from a number of points of view. In this post I’m thinking about the need to observe the body/mind and provide it with the care it requires on a particular day whilst simultaneously remaining open to possibilities and new experiences.

Moon-bower addition

In this holiday break I’ve opened myself to warm yoga at KX Yoga in Malvern. The studio is new and light, warm of course, and each class provides a teacher with an assistant. I’ve previously been closed to the idea of warm yoga but with the gift of a scoopon off I went – and I have enjoyed each class. Although I’m still not a convert to warm yoga, this is a personal choice not an argument, the classes at KX Yoga have been welcoming and the assistance is a gentle guidance rather than firm physical adjustment. There is an important distinction here – unless a teacher knows all the history of your body or you are attending a chiropractic session any contact with you and your body by another body should be one of reverence, no more than a gentle pressure to move you into the direction of the next level in a posture or a correction into a safer form of that posture. The other thing that impressed me at KX was both; that the teacher Mary Beth Donahue asked us why we had come, what we’d like to work on, and that the students responded with requests that had come from svadhyaya/self study. Some were specific they wished to work on their warrior postures and they stated their concerns, others were interested in balances, grounding and one requested flexibility and stretching as their profession gave them strength but limited their body in other ways. Mary Beth honored us all and took us on a journey in which each request was fulfilled. This is fine teaching.


A non-yogic cake & the sky

So svadhyaya comes up again at the moon-bower. I needed to move out of my comfort zone and so I tried warm yoga…I also needed to extend my wings outward as they have been held too close as I’ve been creating La Luna Meditations. Too much focus on one project gives rise to expectations and attachment to outcomes and that is a recipe that bakes a non-yogic cake full of dry personal obstructive and contracted bits that get stuck in your teeth. My choice of metaphorical floss has been to go a little deeper into the practices of the Vijnanana Bhairava and play with the meditation on Swaahaa/offering, as previously mentioned, but to extend this moving into Verse 85 ‘One should contemplate the entire sky which is the nature of Bhairava as if it is pervading one’s head…’


Cloud Thoughts

In this contemplation I begin to open my head and it becomes the sky, I open my lower body and it becomes the sky, I open my heart centre and it becomes the sky. Each opening to sky spaciousness brings different sensations. Thoughts are the clouds forming, drifting, dissolving and as each personal obstruction or contraction that I carry surfaces I repeat mentally swaahaa and offer it into the spaciousness of this great sky that has filled/become, gone beyond my physical form. As I continue in this practice my mind falls into and away. There is a sense only of presence. Presence in the spaciousness of the sky.


Wild thing

In that spaciousness I cannot hold onto the need for project outcomes or comparative-failure tendencies there is only the active energy of all things, all consciousness and I am not separate. If I am not separate there is nothing to compare. There is only the choice to bring that spaciousness and lightness back into the physical body I inhabit and to let it flow into my offerings for release into the world and into the moon-bower with abandon – I need to go now and practice ‘wild thing’ – camatkarasana! Then be quiet and wait with patience for my projects to evolve in their own time.


[My guidance for my reading of the Vijnana Bhairava comes from Sally Kempton who offers the doorway of Shakti-Shiva through her teaching,your own practice and the support of a community]


The whole of the body

In our first restorative class for December at The Fitness Room I thought we’d begin to infuse the entire practice with a greater understanding of Yoga Nidra which is the meditative practice we enjoy in the classes final 20mins. How to do this? Yoga Nidra is an ancient practice of ‘dynamic sleep’ derived from techniques in tantric texts and brought in a constructed way to the west in the 1960’s by Swami Satyananda Saraswati. So where do you begin? How do you deepen the sense of something that has developed through years of experience, self study and scholarly study?

It seemed that an initial step could be made by introducing the tantric concept of non-dualism. My own lineage Hatha is clearly dualistic Ha/the sun tha/the moon and yoga the yolk or union of sun/moon, masculine/feminine etc. So I thought I’d begin with the familiar notion of opposites and draw them in together to reveal the whole – then take the leap into non-dualism as the divine manifesting in all.

The class began in sivasana, the delicious pose where you lie comfortably on your back allowing yourself a moment of utter abandon. At the beginning of the class it can act as a release point for your day, your night or the impending day ahead. It allows you a moment to observe the breath and read what is happening in the body. So I asked the class to release their upright posture down to the mat, to close the eyes if comfortable, relax all the muscles and suggest to their mind ‘here on the ground I am’…….whilst a voice offered “connected, warm, supported by the earth below. Each part of your body supported. Beginning at the right big toe bring attention upward through the right side of the body…the left side of the body…the centre of the body…settle into the centre of the body…notice where you have settled – where is this centre for you: spine, abdomen, navel heart centre? Be aware of this centre and then bring attention to your non-physical sense of yourself, where do you feel the centre of you? …Are these places the same? Different?

Begin to breathe as if you are breathing into this centre of yourself and exhale as if exhaling from this centre. Inhale oxygen merging with prana/vital life force…exhale and feel the energy freeing as you let go…know that the ultimate state is available to you…divine awareness…sacred energy…shakti…open beyond any limitations you cling to within…”

Full Moon

The whole of the moon

And then it struck me to thread through this opening practice and the following asanas to feel into the right side, the left side, the centre, the top, the soles of the feet and realise there are no actual physical borders with sign posts declaring these divisions. What there is, is the whole of the body …that familiar refrain when we are in Yoga Nidra and the voice has taken us through a full rotation of consciousness and repeats either “the whole of the body” several times or “together”, “the whole of the right leg and the whole of the left leg together”

In the actual class I began to use the word ‘borders’, “there are no borders between the left and the right, only what we perceive, feel the right and left of your posture, hold steady at the centre – hold steady the whole body” and the class transformed into a class ‘yoga without borders’**. When I came home I thought how wonderful if both personally and as a world we could have such clarity, such awareness, such inner security that we could ‘see’ that borders are constructs…limiting constructs – that cause no end of conflict within our own minds committing us to the same old behavioral cycles that do not serve us personally or worse commit communities to fear, blood shed and terror.

**Yoga without Borders existed formally before my little non-dual epiphany as a humanitarian and service organisation.