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Welcome to Sadhana Times, our biweekly Newsletter!

Expansive blue skies...crisp fresh air, the perfect time to take a deep breath and release.

Our intention as Yogis is to benefit all beings through practice and emanation. That includes our online communications. We hope what we share enhances your life!

We'd love to hear what you think!
~Uma

Your Gift of the Week
The season of hearty soup has arrived! One of our favorites? Dal, a very popular Indian dish. A bowl of this thick and creamy Yogi delight is perfect for warming you inside and out. It is an incredible source of plant-based protein, and "sticks to your ribs" without sticking to your arteries and other unwanted places like recipes containing meat and dairy. With spices to aid digestion and reduce inflammation, Dal will become a new healthy, hearty, and delicious fall family tradition! 
Prep Time: 45 Minutes | Cook time: 3 Hours  |  Makes about 6 servings

What you need:
2 quart sauce pan  |  wooden spoon  |  1 quart sauce pan knife & cutting board |  measuring cup

Ingredients 
1 cup split yellow mung beans, soaked overnight
1 cup yellow sweet corn (about small 2 ears)
1/2 diced butternut squash, or 1 sweet potato
1/4 diced cauliflower
1/2 cup chopped tomatoes
1/2 red chili pepper minced
1 tsp. jaggery (or maple syrup)
1 tsp. turmeric powder
1 tsp. curry powder
1 pinch of hing (asafetida) 
1 thumb size piece of ginger finely chopped
2 tbsp. safflower or coconut oil
1/2 tsp. black mustard seeds
3 cups water
1/4 cup fresh minced cilantro
1 tsp himalayan pink salt
1 can coconut milk (optional)

Directions 
Bring mung beans and water to a boil in a 2 quart pan. Reduce heat to low and add turmeric powder. Cook until beans have fully dissolved their shape into a creamy texture. This takes about an hour and a half to two hours. After 1 hour add vegetables. Stir often to prevent sticking. In a separate pan, heat oil, add mustard seeds until they make a popping sound. Add tomatoes, salt, chili, asafetida, jaggery and 1/2 cup water. Cook until tomatoes are soft, stirring often. Then add curry powder and stir. Add this mixture to the dal and simmer for 10 minutes. Garnish with fresh cilantro before serving. For an extra creamy texture add a can of coconut milk at the end.
Upcoming Retreats and Events at Sat Manav
Diwali Yoga Life Festival, 10/26/19
Diwali is the Festival of Lights. It celebrates the inherent power of good to conquer evil, truth to reveal falsehood and light to dispel darkness. We all possess the power to embody the light and change the world. Join us to experience how through the all encompassing practices of Yoga!
The Ashram is beautiful in the Fall. Make the trip before snow flies! 
Leaf Seva "Selfless Service" Day, 10/27/2019
We are having a community work day! We gather thousands of leaves every fall, to use all year long, in our composting system. We will begin the day with a Yoga Class at 9am (free), brunch at 11, an afternoon of raking in the sunshine in great company, ending with dinner at 5:30. Come for part or all of the day and see Sat Manav "behind-the-scenes". Bring work gloves and a rake, if you have them. Call/text: (207) 485-1228 if you plan to come. 
Shakti Sadhana Women's Retreat, Nov. 1-3, 2019
A woman's power is to nurture, to love, to release... That is what the world needs now more than anything. Join us to discover the power of the Shakti, the Divine Mother! To find the happiness and serenity we seek in life, we need to know who we truly are as women and how we can harness that Shakti power to change our lives — and in turn change the world.
(Click the heading for more information.)
Upcoming Community Events
Our Yogis travel throughout New England sharing Yogi life through workshops, intensives and Kirtan Music performances. 100% of proceeds from these and all of our activities and businesses support our mission to benefit all beings through Yoga, meditation and emanation! Please join us! 
Yoga/Meditation Classes and Intensives  Shiva Lila Kirtan~Live Yoga Music, $15 Monthly Vegan Potlucks
Learn More
Ahimsa, "Non-harming"~The Yogi Way of Life
The first tenant of Yoga is Ahimsa, or "non-harming". Without actively practicing Ahimsa one cannot practice Yoga, or find true happiness! If we cause other beings harm it always has a negative affect on us and ripples out. Want to know what singular thing you can do to reduce harm in your body, your life and the whole world?! Watch this documentary. And don't stop there! 
If you believe in the immense power of a healthy diet you need to watch this documentary. You might not know how right you are! 
If you don't? We dare ya' to open up to a new idea! : )  
Yogi News and Updates
As you might have heard, we hosted this years first-ever
Yoga Tent at the Common Ground Country Fair!
We had an incredible turnout. Nearly 40 people came to each Yoga Class! We are already looking forward to next year! See more pictures here
We are currently booking our 2020 schedule for workshops, classes and demonstrations on Yoga, Pranayam (breath work) and meditation, Nadi Vaidyam (Yogic healing & bodywork), plant-based diet and cooking, and Kirtan live Yoga music. Let us know if you have a venue you would like us to come to! See you soon!
Health Matters
We've been back to school/work for a over a month. Vacation is a distant memory... But no matter how busy we get Yoga gives us powerful, yet simple, ways to keep that refreshed, vibrant Summer feeling. The following tip takes literally NO extra time, can be practiced ALL the time and has extraordinary results! 
 
Yogi Health Tip #6: Breathe Through Your Nose
We breathe 24/7, 365. 17,000-20,000 times a day, 6 million times a year! Anything we do that much is going to have a monumental affect on our health and wellbeing! 

You can survive weeks without food, days without water, a few moments without breathing. How often is your attention on what you eat and drink? A lot, right? How often is your attention on your breath? Hmmm...

Breathing is essential to life. This we know. What we think less about is: How we breathe is essential, too. One of the fundamental "Hows" is breathing through your nose. 


The nose is lined with tiny hairs called cilia that filter, moisturize and moderate the temperature of the air we breathe. The cilia protect us from an estimated 20 billion particles of bacteria and other foreign matter every day! If we breathe through our nose.     

Breathing through the nose causes us to take deeper, fuller breaths filling the lower lobes of the lungs. These lobes are full of parasympathetic nerve receptors that when engaged calm the body and mind. Breathing through the mouth fills the upper lobes, triggering sympathetic nerve receptors activating the fight or flight response. 

Respiration provides ALL the cells in your body with the energy and elimination they need to properly function. The key factor in ideal respiration is the proper exchange, absorption and release of oxygen and carbon dioxide. The size of our nostrils is calibrated to allow the perfect rate of breathing for this to happen. 

Application: Go for a regular walk, daily is ideal. (We covered why in Issue #2 and we talked about the best shoes to wear in Issue #6.) Enjoy the crisp fall air and keep aware of your breath. Breathe through your nose the whole time. Regulate your pace based on your breath. This will condition your respiratory system and help you become a habitual nasal breather greatly enhancing your life 17,000 to 20,000 times a day! 
In Conclusion
We really hope you join us soon at the Ashram, at one of our community events--and, of course, on social media. Yoga will change your life! But don't take our word for it...

"...In a world where this word [Yoga] usually connotes' health and beauty (in the superficial sense), the yogis and yoginis of Sat Manav emanate the full spectrum of radiance which Yoga was intended to foster... The healing and illumination available here are truly unparalleled. My wife and i plan to return soon and often!"
-Ananda Forrest
Want to share "Sadhana Times"? Send this link: https://satmanavyogaashram.com/newslettersignup
Thanks for reading! We answer every email we receive.
We look forward to hearing from you. Namaskar! 
Om Narbhavi Swaha

"Goodness is manifested for all beings!"
Copyright © 2019 Sat Manav Yoga Ashram, All rights reserved.

Our mailing address is:
243 Greenwood Brook Rd.
Industry, ME 04938

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Sat Manav Yoga Ashram · 243 Greenwood Brook Rd · Industry, ME 04938-4015 · USA

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