Gruezi from Berne!


The month of January flew by quickly with Yoga practice, travel, and fun activities. Our great group of Yoga women from NH, ME, New Jersey, and Scotland enjoyed a special week. Besides daily Yoga practice, we embarked on excursions to a variety of museums and historic places in Berne and Greyerz with its chocolate and cheese factory. Our favorite trip brought us to Mürren and the Schildhorn, a Winter Wonderland with breathtaking views into all directions. We had fun practicing some Yoga on the deck outside with the view of Eiger, Mönch, and Jungfrau!

Winter Wonderland

Currently, New Hampshire is a Winter Wonderland with sparkling snow and temperatures with <0 F.  With its cold, dry temperatures and wind gusts, it is Vata provoking!

If your constitution is Vata dominant (cold and dry), it is important to apply dietary and lifestyle choices that are grounding and stabilizing. Keeping a regular rhythm, staying warm, and seeking foods that are warming, nourishes your body, mind, and emotions.

What does this mean?

  • Follow a Daily Routine:
    – Enjoy warm and well-spiced meals regularly.
    – Perform a regular gentle, but strengthening Yoga practice.
    These exercises support a calm mind and strengthen the nervous system.
  • Make sure to have sufficient sleep and try the following before bedtime:
    – Practice grounding, slow, calming Yoga Asanas
    – Deep complete Yogic breaths, Alternate Nostril Breathing
    – Meditation: Mindfulness of Breathing, or SO – HUM Meditation
    – Massage feet with (warm) sesame oil – followed by a hot footbath
    – Drink a cup of hot milk with nutmeg (narcotic), turmeric (anti-inflammatory)
    & saffron (blood cleanser, aphrodisiac).

Cooling Pitta during the Summer

We enjoy this year’s New Hampshire Summer with high temperatures, and some of us love to go for ice cream or iced drinks. However, chilled and frozen foods and drinks coax the body into heating up even more. Additionally, cold food in the stomach diminishes our digestive fire, which means that we do not absorb nutrients as we should.

According to Ayurveda, it is not the food’s temperature that cools us down, but rather its qualities, which promote heating or cooling:

  • Sour, salty, and pungent foods generally boost heat.
  • Sweet, bitter, and astringent foods generally cool us down.
  • VIPAK, the aftertaste in the stomach, affects heating or cooling most of the time; exceptions exist!

To keep your inner thermostat balanced, choose the right foods!

For the summer: Enjoy the cooling juice of lime! Coconut water hydrates and cools, even at room temperature! Mix it with coconut flakes or chunks of coconut for a smoothie; you can even add some cooling cilantro!

Green salads, lightly steamed vegetables, like Swiss chard, spinach, collard greens, celery, cucumbers, summer squash, all have a cooling effect. Besides their high water content, they are considered bitter and astringent, qualities that reduce the fiery pitta element in your constitution, or Dosha.

Fruits with cooling quality are dates, figs, pomegranates, raisins, prunes, limes, apples, pears, and watermelons.

Lime juice, mint, coconut, and cilantro help to cool a hot meal.

Chai has heating spices, but adding milk (cooling), can temper them. Your choice of sweetener also has an influence: Honey is heating, while date sugar, maple syrup, Sukanat, and Turbinado sugar tend toward cooling.


© 2017 Hannelore Möbius The Prana Studio

We are currently discussing the different aspects of our being, the Koshas, and we work with them through Yoga Asanas, Pranayama and Mudras, including meditation and visualization.

The word KOSHA can be translated as “sheath” or “layer” of the body, and refers to the multiple aspects of our being. These five to seven aspects are developing simultaneously. They are explained in depth in the TAITTIRYA Upanishads, which help us understand our path to spiritual development.

ANNA MAYA KOSHA is the Physical Body: ANNA means food, MAYA “consisting of” (while often translated as delusion/dream). The Anna Maya

Kosha is the material dimension of our being sustained by food. It encompasses the anatomy and physiology of the body, including the five elements – earth, water, fire, air, and space – that form the matrix of our body and the entire Universe. By creating a firm foundation within the physical body, we awaken to the other dimensions of our being.

The PRANA MAYA KOSHA is the sheath of Prana or the vital life force within our body, which is connected with the breath, the chakras, Nadis (or meridians), and the Vayus (or inner winds and movement). Prana also surrounds the body, like an electromagnetic field, and extends further outward as we become more vital and energetic.

The MANO MAYA KOSHA is the sheath, which contains our thoughts, feelings, sensory perceptions, and emotions (Samskaras). It is affected by past memories and current experiences.

The INANA MAYA KOSHA is the sheath of knowledge and self-identity, and it is connected with the heart. This sheath is often incorporated into the Vijnana Maya Kosha.

The VIJNANA MAYA KOSHA is the sheath composed of intellect, intuition, and inner awareness. It connects us with our inner wisdom and is responsible for deep insights. Achieving the state of wisdom connects us with our inner being (Buddhi).

Finally, the ANANDA MAYA KOSHA is the sheath of BLISS. Achieving this state reveals THE SILVER CORD or Central Channel, which connects us with the Universal Mind. The connection between the Universal and the individual mind expands our vision beyond the Ananda Maya Kosha and may ultimately offer us Self-Realization.

Happy and Healthy New Year 2017

Winter has arrived with a clean blanket of snow in preparation for the Holidays. We already enjoyed an early Holiday party with the house full of friends, rich joyful conversation, and great food. Today, I taught my last Yoga class for the year and, again, felt how much I treasure my Yoga community! Thank you all for your continuous support and enthusiasm!

I wish you a quiet and peaceful holiday season and safe travels, wherever you might go! Although, many of us will enjoy a full house of company and family time, it is essential to take a break for reflection and meditation. Our Yoga practice helps us find inner peace, even in the midst of challenging situations. May we all enter the coming year with peace at all levels of our inner being, with family and friends, and with the world around us.

The Yoga schedule for January is enclosed. During the coming semester, we will deepen our understanding of the Chakras. We will also apply Mudras, some chanting, and visualizations.

In the second and third week of January, I encourage you to schedule some time for self-care to reset your body and mind. Let us call this a “Post-Holiday-Cleanse”. I hope you can join us at the studio to schedule a personal care package that contains effective cleansing tools and rejuvenating restorative poses with deep meditation. During the week following the workshops, I will offer short (15min) phone consultations for FREE! J Plan this coming month as YOUR time to re-align! If it is not firmly in your schedule, other activities will get in the way!

As of March 1st, I will be raising my price for Ayurvedic Consultations to $135 for the initial session and $60 for follow-ups. However, if you book your 1 ½ hour session before February 28, you will pay only the former price of $108 with $50 for any follow-ups. Phone, FaceTime and Skype sessions are the same price.

Please sign up via e-mail and send your payment to 13 Sunnyside Drive at your earliest convenience. As you have seen in the past, your favorite class fills up quickly.

Have a wonderful Holiday season and a happy New Year!

With much Peace & Love




We had an amazing retreat on Great Diamond Island!

We had AN AMAZING RETREAT on GREAT DIAMOND ISLAND, off the coast of Portland, Maine!

Welcome to Diamond Cove Inn
Welcome to Diamond Cove Inn

I am grateful for all attendees who came to our REJUVENATION RETREAT at the INN ON DIAMOND COVE! Each one of them brought so much love and interest in Yoga, Ayurveda, and each other, creating a harmonious retreat experience! We enjoyed our daily morning meditation and Yoga practices, which were gentle and therapeutic.

Morning Yoga
Morning Yoga

It was fun to discuss the wisdom of Ayurveda, talk about and practice Marma Acupressure massage, and share the importance of harmonious meals. We created a sample Ayurvedic meal, delicious in itself, supporting harmony in body, mind, and spirit.

Ayurvedic Meal Preparation ...
Ayurvedic Meal Preparation …
... and the Observers
… and the Observers

The chef of the Inn did an amazing job, using our Ayurvedic recipes with state-of-the-art professional decoration – we were stunned!

Our Ayurvedic Meal
Our Ayurvedic Meal

Everything was so exquisite: the meals, the ambience with impressive art work, and the rooms. The supportive staff showed great dedication to make our visit so extraordinarily pleasant. And finally, we appreciated the tours of the island, lead by the owners of the Inn: Robin and Dave Bateman, who shared with dedication the history and their adventures during restoration of the Inn. With the surrounding nature, this place is perfect for rest, renewal, and rejuvenation. All of this made us feel at home!

Our Host at the Beach
Our Host at the Beach

Ayurveda in a Nutshell

Ayurveda is an ancient Indian medical system that prevents and treats illness.

Yoga and Ayurveda developed parallel with each other during ancient times. Therefore, Ayurveda is called the sister science of Yoga. Ayurveda builds on the elements of the Universe and helps us understand the effects of nature on the human body. We can see a close relationship in the practice of Yoga and Ayurvedic life style, when we connect them with the elements earth, water, fire, air, and ether.

Ayurveda is an effective tool for a healthy lifestyle; it includes Yoga, Diet, Marma Chikitsa (healing through acupressure), and Herbs.

What sets Ayurveda apart from other health traditions is that it adjusts to, and treats, each individual, according to their body types (Vata, Pitta, Kapha). Ayurveda aims for balance of these related energies in harmony with the environment.

Vata predominantly carries Air + Ether; it is the motivating power of all life.

Pitta predominantly carries Fire + Water; it supports the transformation of energy/digestion.

Kapha predominantly carries Earth + Water; it retains what is achieved.

Ayurveda recommends an appropriate lifestyle for each individual. Applying a daily routine (Dinacharya) with a minimal effort can make a huge difference in a person’s wellbeing, for example: Getting up earlier in the morning and going to bed earlier; taking the main meal at mid-day; choosing warming and moist foods for Vata; cooling calming foods for Pitta, and light foods for Kapha. A warm meal that works for most is a Kitchari (shown in the photo).


Balancing Yoga practice

A Vata person needs to stay grounded, calm, and focused, by moving the body slowly, and using the muscles to strengthen.

A Pitta person needs to keep cool, relaxed, and should practice Asanas in a surrendering manner to remove heat and tension.

A Kapha person should warm-up the body well and then practice Asanas with effort, if the body allows it.