Om Namo Bhagavate Vasudevaya...I chanted this opening prayer in a cross-legged position on my yoga mat, inches away from six other souls.  We had all braved a snowy November morning in Almaty to attend a master class at 9:00 a.m. with Mukhiyatbek Kadirov (Madhukanta Das).

Madhukanta teaches at several yoga studios in town, but offers a master class once a month on Saturdays at FitNation on 'New Square.' I've attended several, and each one usually draws his regular students. This one was no exception - he referred to everyone by name and had an amiable tone with us all.  Students ranged in age from late 30s to probably mid 60's.

The theme of this class was twists, with the class named in honor of the sage Matsyendra. As we worked our way progressively through sitting and standing twisting poses, Madhukanta outlined some of the benefits of the day's chosen asanas. Twisting postures increase flexibility in the spine, can assist with back problems, help with digestion, and massage the abdominal organs to help relieve constipation. The list of benefits goes on, and he encouraged us to review them again after class. 

Madhukanta took his time helping each of us with physical assists, as we held the poses for longer than usual. 'Use you uddiyana bandha,' he encouraged me.  It'd been awhile since I thought of the breath and bandhas, and was able to get further into several poses than I have in awhile.  Two poses in particular stuck out - one was revolved side angle pose (parivrtta parsvakonasana), and the other revolved triangle (parivrtta trikonasana).  I usually have difficulty with both of these poses, and find it particularly hard to relax or find ease while practicing them.  With the help of the breath, and Madhukanta's fantastic assists, I was able to hold these poses for longer than usual and have confidence that I was in my own proper alignment for them. 

It's an in inspiration for me to watch a yoga master in action, teaching what he or she loves, practices and transmits so well.  I've known Madhukanta for five years, and have been a regular at his yoga classes for most of that time.  There was a period for two years where I attended his 7:00 a.m. class faithfully every Monday, Wednesday and Friday.  Though I'd have to set the alarm for 5:45, and sometimes race through the snow to make it on time, it was well worth the effort. I'm pretty sure it was those classes that allowed me to keep my sanity and good nature at work!

Two hours flew by like 20 minutes.  I looked out the window before pulling a blanket over my body to rest in savasana.  Snow was coming down hard - a long winter in store.  I closed my eyes, my body relaxed and mind calm.  Thank you Madhukanta! 

Jivamukti Yoga's co-founder Sharon Gannon greeted San Francisco with grace, humor and wisdom this past weekend for a series of classes, talks, and the West Coast release of her new cookbook, 'Simple Recipes for Joy.'  It quickly became evident during her master class at Yoga Tree Portrero on Saturday that we were about to take part in a very special day.

Gannon began her class by greeting each and every individual; a ritual that took several minutes and created a feeling of connection and purpose in the room.  She started with a story, and then launched into asana practice with the Jivamukti 'Magic 10,' a series of 10 asanas that can be done in 10 minutes. She deftly weaved philosophy and life lessons into her instruction. For handstand, we each selected a partner and watched as they kicked up (or not) into the pose against a wall.  We were told not to judge the individuals, not to see faults or strengths, but to just view our partner as a 'holy being.' Gannon's firm conviction that all beings are holy beings came through as a recurring theme of the class. 

Gannon's precise instruction and uplifting music soundtrack, combined with a vigorous sequence and hands-on assists, worked together to create a delightful atmosphere. More than once I heard my neighbor singing along to one of the mantras playing in the background.  Several whoops of delight filled the room as we tried a new sequence or finished one side of a practice.   As we worked our way through poses, Gannon explained that different asanas can have direct effects on our relationships with different people, and that asanas are even connected to our past and our future.  She noted that a physical asana practice can be one yogic path to enlightenment, if we practice with such an intention.

Intention was a major theme of the class. Gannon assured us that our intentions can wield enormous power.  If our intentions are good ones, and we follow through with conviction, then the universe (and angels above, if we elect to summon them!) will align to provide what we want.  The conscious choices we make and the beings we spend time shape our lives. The best thing we can do is chose to lead a life that is of benefit to others, and to the planet.  Gannon noted that there is always choice - whether to be a victim or to make the most of a situation, we can choose our attitude and act accordingly.

'Pincha mayurasana - we're there!' said Gannon, halfway into class.  This arm-balancing pose is a particularly difficult one for me, and though I can kick and stay up in it sometimes, my balance wasn't there on Saturday.  After several attempts, I rested in child's pose.  Reading my thoughts, Gannon commented that it's important not to judge yourself after that pose, and not to think harsh thoughts if you don't get up into a pose on a particular day. 'Just let it go and move on,' she said. 

I have been to hundreds yoga classes over the years in the US, Kazakhstan, Japan and India.  Sharon Gannon's master class was probably the most comprehensive dose of "pick-me-up life encouragement" I've ever received in a yoga class, not to mention a terrific physical workout that included several poses I'd never tried before. 

When discussing how we can work together to make the world a better place, Gannon noted that we are at a critical juncture in human history.  Our actions will affect the future of the planet, and all of its living beings.  Animals are still used for food, for entertainment and for clothing, and a vegan lifestyle is one of the simplest ways to have a positive effect on our own bodies, on our communities, and on the planet.  She spoke with compassion and conviction, noting that as yogis our intentions and actions can help to save the planet.  I sat feeling empowered and inspired; instead of the usual comments and raised eyebrows I occasionally get for being vegetarian, here was a teacher celebrating my diet!  She also noted that the SAD (Standard American Diet) diet, based mainly on meat and dairy products, is the very culprit of so many modern day diseases, including diabetes, cancer, and obesity.

After the yoga class, we were treated to a sample of dishes from the 'Simple Recipes for Joy' cookbook.  As Gannon noted, most of the books' 200+ recipes are designed for the busy person, and can be prepared within an hour.  Every bite- sized morsel was delicious, but I particularly enjoyed the dal and tofu skewers. 

Gannon stayed on after class, graciously signing her book and taking the time for photos with each of us.  She seemed to know at least half of the 100+ audience members personally, many of them her students and teachers of the Jivamukti method.   As I exited the studio and walked with my sister toward her car, we chatted about our impressions of the day. We were very grateful to Sharon Gannon, and for what we felt was the main "takeaway" of the day: one of the simplest recipes for happiness and joy is to live a life that helps uplift and benefit other beings.  Hari Om! 

This weekend was full of yoga- related activities in Almaty. Yoga is offered throughout the summer at several of the parks in town on both Saturday and Sunday mornings - what a wonderful contribution by Almaty's yoga studios to urban health! 

Instead of yoga in the park on Saturday, I decided to go to Gayatri yoga and attend a master class offered by Elena. I have gone to her classes on and off over the past year and we have both studied under Daulet and Muhiyatbek.  Lena's amazing - she offers very physically and mentally demanding yoga classes with lots of encouragement and plenty of hands-on adjustments.  I thought a master class with her would be a great way to start the weekend.

The class lasted for three full hours!  We started with a discussion on unity in the mind and body, and whether or not the mind truly manages the body. Not always, as much as we think it might.  The theme of the class was balance and unity, and this is what we were going to explore throughout.

Lena, as she often does, reminded us to focus on the present. She asked me at one moment while doing yogic breathing what I was thinking about. I mentioned I was thinking about a project for work.  'You can leave that for work time,' she said with a smile. 

Our class flowed from discussion to yoga asana practice. The practice included several asanas that I've never done before, all with the goal of preparing our bodies and minds for balancing postures.  After two quite intense hours, we built up to bakasana and several other balancing poses.  By that point, I was happy I'd made it through the class holding poses for longer than usual, and was quite ready for savasana.  But before final relaxation, we did a chakra-focused meditation for 15 minutes.

In yoga, the breath connects the mind and body.  Coming back to your breath reminds you to stay focused in the present. We try to make yoga a graceful moving meditation. It sometimes works, quite often doesn't...and I'm constantly humbled by the amount of progress I still have to go in practicing.  However, spending three hours at a master class on a Saturday experiencing the full spectrum of a yoga practice - discussion, asana, meditation, chanting,  pranayama - was a great way to be in the here and now and experience the mind and body connection for even a few fleeting moments.   Thank you Lena and thank you Gayatri!