Monthly Community Meditation

Our Himalayan Institute of Pittsburgh is a peaceful community, welcome to all. In these turbulent times…let us come together, drop within and meditate…or maybe you have never meditated? You could simply sit in silence. Let’s create a positive energy that will promote peace and carry us throughout our world.

Our Summer Community Meditations:

The 2nd Friday of each Month

Dates:  August 8th,  September 13th

~No Fee

~Time: 7pm – 8pm.

Door will be open at 6:30.

It’s simple.   We just come and “sit” together in the beauty of silence. If you have even the slightest interest, please come and “sit” with us.

You can use a chair, or come early and learn to prop for ease in sitting.  You can stay for 5 minutes.  You can stay the hour. 

We provide chairs, mats, bolsters and blankets for your support.


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Chyawanprash Cookies

From the Himalayan Institute

1 cup butter (2 sticks)
2 cups dark brown sugar
2 eggs
1 jar of Chyawaprash

5 cups white flour
3 tsp. baking soda
1 tsp. Salt
1/2 tsp. Ginger root powder

Raw Sugar

Directions: Pre-heat oven at 350

1. In mixer, cream together butter & brown sugar then add eggs (one at a time). Blend well then add chyawanprash. Use a knife to get it out of the jar.

2. Combine flour, baking soda, ginger and salt; gradually add to the wet ingredients until blended well. Use a spoon to scoop into a medium size ball. Dip one side in raw sugar and place on a lined cookie sheet, sugar side up. Bake for 10-12 minutes.

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Essential Oils – Lemon

by Judie Markley

Of all of the citrus oils, lemon just seems to have the sunniest disposition with its clean, fresh, yet rather sharp citrus scent.It’s the perfect oil to combat the short, dark dreary winter days. If you are feeling a little down in the dumps,reach for the lemon oil.

Lemons, a member of the Rutaceae plant family, grow on somewhat small yet horizontally expansive trees. The lemon tree, native to Asia, has been cultivated in Italy, Australia and the United States. It likes a lot of sunshine, but not a lot of wet soil. The oil is expressed from the peel of the fruit.

True to its sunny disposition, lemon oil is antidepressive in nature. It increases one’s sense of humor and feeling of general well being. It dispels feelings of indecisiveness so one might sense greater emotional clarity and direction. It’s also useful to support the attributes of joy, strength and memory.

Sunny, bright and happy lemons!

Lemon’s antiseptic properties make it good for disinfecting everything from wooden cutting boards to infected wounds and sore throats. Now I know why my grandfather added lemon to his homemade cough syrup. Add a drop or two to a glass of water and give your liver a lift.

Once you understand how to use essential oils for daily skin care, lemon makes a wonderful addition for softening the skin and helps with oily and irritated skin. It’s a good choice for a cellulite blend as it has diuretic properties and speeds up blood flow.

So when you want a little extra freshness and lightness in your life, reach for that lemon oil.

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Pranayama – The Fourth Limb


According to the yoga sutras (1.31 – 1.32), irregularities of the breath is one of the obstacles that we seek to overcome throughout yoga practice. By practicing Pranayama (prana= life breath, yama=control) we are able to overcome these irregularities.

Breath work brings many valuable benefits to our overall health. A a conscious practice of proper breathing calms the nervous system, reduces blood pressure, relaxes the body, and increases oxygen to the organs. By consciously focusing on the breath we can quiet the mind and improve concentration.

There are a multitude of pranayama practices in yoga: Nadi Shodhanam, Bhastrika, Kapalabhati, Ujjayi, etc. Each practice brings it’s own benefit, from quieting the mind for meditation to increasing the heat in the body to cleansing the body of toxins. However, what we want to focus on before moving into any of these practices is the basic step of retraining ourselves to breath properly. Once we can connect to the diaphragmatic breath, we can move onto some of the more advanced breathing exercises.

Have you ever watched a newborn baby breathe? When we are born our breath is naturally a diaphragmatic breath. We have not yet experienced the day to day stresses this life puts upon us making us hold our breath and retain tension in our autonomic nervous system. At a very young age we begin to lose the innate ability to breath deeply. The breath moves high into the chest, we suspend the breath (either in or out) and engage in a constant “Fight or flight” reactionary breath, unwittingly keeping ourselves in a constant state of stress.

We have forgotten to breath and therefore need to retrain our system. In order to do this we need to start at the very beginning, teach ourselves to breath as we did when we were infants. Reconnecting with the movement of the diaphragm, acknowledging what is happening with our breath and learning to deepen and even out our breath until it becomes as natural as it was when we were born.

Diaphragmatic breathing is the practice of using the diaphragm with consciousness. As you inhale the diaphragm drops, gently pressing into the organs of the lower torso. As you exhale the diagram contracts and presses the air out of the lungs. We first practice this in an exaggerated fashion, letting the belly expand on the inhale and pull in on the exhale, but once we can connect back to the natural breath the movement of the lower abdominal muscles decreases to the point of a gentle rise and fall.

An additional behavior to take notice of is if you are breathing through your mouth or through your nose or some combination of both. Our nose is built to be our first line of defense for our immune system, the book The Science of Breath, does an excellent job describing the function of the nose. So let the breath move only through the nose when you are practicing the diaphragmatic breath.

Take this practice with you throughout your day, check in with your breath on a regular basis, notice if you are holding the breath (in or out) and remind yourself to breathe. Notice if you hold your breath in stressful situations and if consciously breathing helps your stress level decrease. And bring this practice to the mat. Notice how you are breathing throughout your yoga practice and if you can keep the breath steady and even.

The breath is the keystone that moves us from the physical body to mental awareness. It is the best tool you have to strengthen concentration and mindfulness and to begin moving through the last four limbs of yoga.

Join us next time as we move into Pratyahara – Withdrawal of the Senses.


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Asana – The Third Limb


Here in the west, Asana is associated mainly with the graceful movements and postures that we experience in the course of a yoga class. We flow through sun salutations or hold steady in our Warrior or Triangle poses. However, In regards to the eight limbs, asana refers only to a comfortable and steady posture. From this posture a practitioner can be fully at ease in order to achieve higher levels of concentration necessary for moving deeper into their practice.

This doesn’t mean that the postures aren’t a necessary element in the eight limbs. In order to release and let go of what is happening in our bodies, we first have to turn our attention to our body. Practicing the postures in any style or level of yoga class is how we are able to access this awareness. And once we realize what our bodies need; where they are tight and where they are limber, where they are strong and where they are weak, we can begin work to strengthen and stretch to achieve that comfortable and steady posture. (note: awareness is not equivalent to judgment, judgment holds you back, awareness moves you forward.)


sun salutation
Sun Salutation

As a result, sages and yogis, over the course of a couple of thousand years, have developed postures and movements to stretch and lengthen the spine (forward folds, back bends, twists), to open through the pelvis and the hips (triangles, warriors, lunges), to strengthen the muscles that hold our spine straight (core work), to work the shoulders in order for the muscles to release and relax down the spine and away from the ears, and to build awareness of the alignment of the vertebrae in our neck so that we know when we are extending it too far forward or too far back. These postures have all been designed and coordintated so that we can access and maintain a comfortable cross legged position on our cushions or our mat.

It is also important to note that, although the root of the word asana (as~) means to “sit,” and we see images of sages in the Lotus posture, or in any of the other many variations of a cross legged seated pose, the Sutras do not specify what this “perfected posture” is. It is widely accepted that the focus should be on aligning the head, neck and trunk while maintaining the natural curve of the spine (Cervical and Lumbar). So if you are uncomfortable on the floor, or your hips or back or legs are tight (or a combination of the three), find a position that works for you. Uses cushions and pillows to support you, sit with your legs out straight in front of you, sit with your back against the wall, or sit in a chair. It is also helpful to work with a teacher who can address where you need support (via props) in order to find the ideal position for you.

So the next time you roll out your mat, take some time to watch your body and discover how you can become more comfortable and steady in each posture as you flow through your asana practice.

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The Niyamas


  1. Shaucha – Purifying body and mind
  2. Santosha – Contentment
  3. Tapas – Training the senses
  4. Svadhyaya – Self-study
  5. Ishvara pranidhana – Surrender

As we mentioned last week, Niyamas are the counterpart to the Yamas. Niyamas, like all of the 8 limbs, are achieved through careful observation of our actions, and results of those actions, in order to become aware of their benefits or disadvantages.

To look at their definitions without any analysis, it looks as though they have the wrappings of a strict religious devotion. However, the devotion that is needed here is not a devotion to an outside entity, it is devotion to our own spiritual growth. Through the Niyamas we can begin to realize that this work we are doing within ourselves is reflected upon those surrounding us.

water dropShaucha

This can be compared to the idea of “what you reap, so shall you sow.” If you make the effort to eat healthy foods and exercise, then you will be working towards a healthy body. In the same way, if you feed your mind healthy thoughts and information, then you will be working towards a healthy mind. Of course, this is an oversimplification. We live in a world where it isn’t always convenient and affordable to eat organic and take the time to chew each bite 100 times before swallowing. Similarly, we are constantly inundated with images of violence in our news and in our entertainment.

The point here is to make a conscious effort. To work towards slowing down and being aware of what we are putting into our bodies and what we are filling our minds with. Once a student begins to pay attention, they may find that the body really doesn’t want that cheeseburger and that the unsettled stomach after having a pint of ice cream soon becomes more of a deterrent than the desire for the immediate satisfaction. The waves of emotion from watching or reading about violence and the abundance of exposure that ugliness of the world receives fro the news media will become exhausting once the mind discovers that there are options to expand and explore the self.


Finding happiness with where you are. This one really is as simple as that. However, to put this into action could require a reversal of a lifetime of training for keeping up with the Jones’. We live in a world of consumerism that, unless you are ready to pack up and head for the caves, none of us are immune to. We need to eat, we need clothes, we need a roof over our head and stuff to put under that roof, and then a couple more things to put under the roof, and then a few more items, and then that’s all you need. Except for the iPad, you need that too.

Of course, it isn’t all about being content with what we have. It’s also contentment in our relationships (or lack there of). Being content with your job (or lack there of). Can you be content with just where you are? Our lives are fluid and changing with each moment. If we are stuck in the mind set of “Everything will/was be better when/if…….” then we are lost outside of the current moment and attaching our expectation of happiness to something (or someone) outside of ourselves.


Tapas literally translated means “to burn.” A student working on this yama is working to burn off the mental impurities in order to gain control over the body and its senses. If I may use the lingo of the eighties, the saying “no pain, no gain” can be viewed as Tapas. Any time we make a significant change in our lives, or a change is put upon us, there will be resistance to it a struggle or even suffering until we acclimate to the new situation. So with Tapas we make the decision to make our minds clear and steady by turning towards that suffering and pain and addressing it.

This becomes a kind of washing of the mind, cleansing of the thoughts, and a rinsing out (or letting go) of the impurities and open us up to a greater awareness of our body and our senses.

the thinkerSvadhyaya

With so much external stimuli to contend with we begin to split our world into internal and external realms. And what we view as the external overtakes our mind and our senses to the point of losing the awareness of what is happening within.

Svadhaya is the practice of rediscovering what is happening within ourselves. Bringing awareness to the mind body and breath until we come to the realization that the separation of the external and internal is false. That our awareness is all encompassing and all things are interrelated.

Anything we do with to deepen this awareness is Svadhyaya. This could be studying the yoga texts, sitting for meditation, attending a yoga class and being aware of each posture and its effect on the body, or even throughout the course of your day watching your breath change as you are confronted with different situations. Anything that you do to deepen the awareness of the self is Svadhyaya.

Ishvara Pranidhana

We can imagine this yama as a practitioner sitting in lotus pose meditating, letting go of the mind, and surrendering into bliss, enlightenment, God, etc. However, to truly engage in the practice of Ishvara Prandihana, we must surrender any attachment to the outcomes of our actions. A practiced yogi dedicates all actions to the benefit of the Universal Consciousness.



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The Yamas

The first of the 8 limbs of yoga.

The Yamas are often discussed along side it’s complimentary counterpart – Niyamas. As the Yama’s are recognized as restraints of action, Niyamas are recognized as observances the practitioner should follow.

The Yamas and Niyamas are the moral and ethical codes of conduct meant to direct practitioners to a healthy balanced way of living in order to achieve peace and happiness in our lives. These are not commands for the student to fear punishment for not obeying, these are philosophical ideas for the student to reflect upon in order to discover the benefits of adhering to them and also reflect on the effects of what happens in our lives when we don’t.

This week’s blog entry will focus just on the Yamas, next week we will cover Niyamas.

According to Pantanjali’s Yoga Sutra there are 5 Yamas.

1. Ahimsa – Non-violence
2. Satya – Truthfulness
3. Asteya – Non-stealing
4. Bramacharya – Abstinance
5. Aparigraha – Non-Attachement

To describe the depth of meaning in a single word translation is helpful as an introduction to the topic, however many of the subtleties and details are lost with such simple definition.

Ahimsa – Non-violence

What does non-violence mean? Of course it means to not strike out physically at others, but it also encompasses the non-physical as well. Restraint from harsh words and thoughts (such as hatred) are what we are practicing by adhering to this Yama. Non-violence should also be practiced with the self, not acting or thinking in such a way that would be harmful to yourself. However, practicing non-violence by not harming others or yourself is still not the entire picture. The restraint is from doing harm, but put into action it is kindness and compassion for yourself and others. To practice ahimsa is to have respect and compassion for all life.

Ahimsa is the first of the Yamas because it is the primary philosophy that the remaining 4 Yamas build upon.

Satya – Truthfulness

To restrain from lying and to practice honesty with consciousness is a key building block in all codes of morality across all societies. Here in the western world, when we hear a word like truthfulness we may first see this mainly as our interaction with others. However, as practitioners we should first start with being honest with ourselves. In our society we have created our perception of self based on how we feel others perceive us. We strive to create our selves in such a way that we are accepted by others and not necessarily in a way that is true to who we are. Once we can be honest with ourselves, we can begin to break through the fog of the illusory world that we have created with our self perceptions and assumptions and begin to see the world as it truly is. Once we are able to be honest with ourselves, the ability to be honest with others should naturally follow, as we are no longer acting for the purpose of acceptance.

However, one of the challenges of practicing Satya is balancing it with the practice of Ahimsa. We want to avoid being “brutally honest,” as that is harmful to those on the receiving end of our honesty. We we must be impeccable with our words in order to convey the truth without causing harm to the individual it is directed to.

Asteya – Non-stealing

At its surface the practice of non-stealing is the practice of not taking that which is not yours. To practice non-stealing we want to make a conscious effort that any energy we take is reciprocated with equal energy. Money is merely a tangible form of energy, we earned that money through the energy we put out and are trading our energy for an item that someone has put their energy into. We can find many examples if we look into less tangible ideas, meaning situations where money and physical objects aren’t the energies that are being exchanged.

One example is taking someones self confidence or self worth in order to increase our own. Taking away someones personal power in order to feel that we are powerful over them. In a more subtle example, when you are late to an appointment or engagement, you are stealing the time of the individual who is waiting for you. That person is spending there energy waiting and not receiving anything in return for it.

The translation of this line in the sutras (2:37) is: To one established in non-stealing, all wealth comes. To practice non-stealing we have to be constantly aware of how we are sending and receiving energy and, according to the sutras, once we find that balance there will be no need to ever want to steal as we will have all that we want.

Bramacharya – Abstinence

Abstinence is always a scary word, it has been so closely attached to celibacy that many see this as being an unreasonable practice for a lay person. However abstinence in this context is not celibacy, it is the practice of self restraint in all things. Excesses, in any activity, lead to a dissipation of energy that could be better applied to other endeavors, specifically the attainment of deeper states of consciousness.

Celibacy can often become an effect of practicing Bramacharya. When the practitioner becomes aware of the bliss that self awareness brings, there is no longer a repression of sensual urges, but a desire to move that energy towards greater self awareness.

Aparigraha – Non-Attachment

Attachment to material possessions will only bring about personal suffering. This is not to say that you should sell all of your possessions and move to a cave in the Himalayan mountains. Nor does it mean that wanting for the next iProduct makes you a bad Yogi. Non-attachment is the realization that our happiness and/or well being does not come from the attainment of these possessions and that the loss of these possessions does not mean a loss of our own identity.

Practicing Non-attachment requires us to realizing that material items come and go through lives and holding onto them only holds us behind on our path. We do not have to deny ourselves the exciting new technologies and gadgets of our time in order to practice non-attachment as long as we recognize that we are not dependent upon them

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8 Limbs of Yoga

Ashtanga - Eight Limbs

Beyond the asanas, yoga can be viewed as a science where we can observe our bodies and minds to create and test hypotheses and develop theories based on our findings.  The full system of the science of yoga is the 8 fold path or the eight limbs of yoga, of which the asanas are just one of the limbs.

The eightfold path was codified in The Yoga Sutra of Patanjali.  The Yoga sutras are considered the fundamental text on the practice of yoga.  Of the 196 lines of text (Sutras) there are only 3 that discuss the postures of the body:

  • Sutra 2.46 specifies that for meditation the individual should be seated and remain steady, stable, and motionless, as well as being comfortable and at ease.
  • Sutra 2.47 that the practitioners should loosen all tension and effort in their seated posture and that their attention become focused on the infinite.
  • Sutra 2.48 summarizes that the attainment of this perfect posture enables a loosening of effort and the ability to focus on the infinite.

It wasn’t until the Sages began writing commentary on the Sutras that the postures that we know today began to integrate themselves into the practice of yoga to better enable the practitioners to achieve this perfect seated posture

Overall, the purpose of yoga is to cultivate awareness.  These 8 limbs are not commandments or directives, these are suggestions for living a better life through yoga, and only through your own study and practice can you prove the benefits for yourself.

Over the course of the next several weeks we will be looking at each of the limbs and breaking down their meanings in order to help better observe and practice them in our day to day lives.

The 8 limbs:

  • Yama – Restraints
  • Niyama – Observances
  • Asana – Body
  • Pranayama – Breath
  • Pratyahara – Withdrawal of the Senses
  • Dharana – Concentration that leads to meditation
  • Dhyana – Uninterrupted meditation
  • Samadhi – Absolute bliss


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