December 2011 : Rest & Restore

Hello Friends,

December is Rest & Restore.

In November, we celebrated gratitude. This holiday season, gratitude can help us bring focus to what we have, and help shift our mind from a scarcity mentality to one of abundance. Think of one person, place, or thing you are thankful for. Dwell there for a while.

This month, we will practice restorative yoga. Most of our lives are spent in movement. Our days are filled with techy conveniences that help us get more done, faster. This basic relaxation is the practice of deliberate stillness and helps us cultivate a habit of attention. We will hold poses for a long period of time with props, allowing all tension to release.



Benefits of Restorative Yoga...

- Brings your system back into balance
- Deepens your breathing
- Reduces stress hormones
- Slows down heart rate + blood pressure
- Boosts levels of joy + serenity

November 2011 : Gratitude

Hello Friends,

November is Gratitude.

Last month, we focused on yoga face. Our facial muscles build tension, and we can daily release this stress by mindfully relaxing our jaw, softening our eyes, and releasing the tongue. Don't let the cold weather, traffic, or your barista at Starbucks stress your face out this season and beyond.

Here are some fun photos by Annelise Hagan that you can mimic at home and during yoga class to relax your face. Don't fear, go for it, relax thy face!



In the spirit of Thanksgiving, we celebrate gratitude this month.

In yoga practice, as we bring more awareness to the mind, we can begin to identify less with negative self chatter and meet each moment as it rises with more gratitude. This can also spill off the mat into your daily life.

What does that mean? Next time, you are berating yourself or life on the mat- stop. Yes, it can be that easy.

Focus on your breath and notice how you are the creator of your own thoughts. Think of a few things that you are thankful for and dwell on them.

This month we investigate gratitude.



"Gratitude" and "Grace" come from the common Latin word gratus, meaning "thankful" or "pleasing."

How to cultivate Gratitude ..

- Start a gratitude journal
- Focus on what you have
- Give back
- Receive with gratitude..this honors the goodness of the giver
- Practice random acts of kindness

October 2011 : Yoga Face

Hello Friends,

October is here.

Last month, we focused on the space between each yoga pose. Our minds often carry on stories as we practice yoga. What am I going to eat for dinner? When will this pose be over? Wonder if the teacher is going to play my favorite jam for savasana? We try to squeeze in personal commentary while we practice and often lose balance or find ourselves lost in the asana sequence.

Take some time to bring awareness and attention to the moment in between the pose. Slow down. Focus on the breath and create a seamless flow from the moment you roll out your mat until your last exhale. Easier said then done. But, let's try! :)

This month we explore yoga poses for the face.



Annelise Hagen shown above released The Yoga Face in 2007 to share ways to relax tension in the face.

During yoga class, you may be instructed to relax your jaw, relax the muscles behind your eyes or stick your tongue out with a large lion roar.

Why? We hold a lot of tension in our face.

There are 57 facial muscles and they too need some TLC. We spend lots of time toning and strengthening the body, but often forget about the muscles above the neck.

This month we will explore yoga for the face.

September 2011 Focus : Transitions in Yoga

Hello Friends,

Welcome to September!

In August, we practiced yoga nidra (sleep) using imagery to relax the body. We are often unaware of our own inner tension. Thoughts and worries may revolve in the mind, even while you sleep. Yoga Nidra can help you release tensions in the body, emotions, and mind, allowing for complete relaxation. If you are interested in exploring further, "Yoga Nidra" by Swami Satyananda Saraswati offers some great nidra methods.

This month we focus on transitions in yoga practice.

September Focus : Transitions in Yoga Practice



Do you ignore the moments in between poses?

Do you rush through them or completely tune them out?

We often avoid uncomfortable places in practice and rush towards the final pose. The journey in yoga practice, as in life, is just as important as the destination. Slowing down and paying closer attention during transitions will help bring focus back to the journey.

This month, we will explore gliding slowly and mindfully between poses building strength and structural integrity.

August Focus : Yoga Nidra

Hello Friends,

August is here!

This past July we practiced different forms of sitting meditation after our asana practice. Research on meditation continues to show that neural circuits transform to increase functionality, focus, empathy and happiness. ABC News recently covered how meditation can help re-wire your brain, in little as an 8 week practice and how more Americans are now practicing meditation. Watch the clip.


This month we practice : Yoga Nidra

Nidra : Sanskrit word for sleep

August Focus : Yoga Nidra



Yoga Nidra or yogi sleep is a form meditation that uses imagery to relax you mentally, emotionally and physically. In yogi sleep we mindfully eliminate stress and burdens and attain more blissful state of awareness. We will practice yoga nidra for 17-20 minutes at the end of asana practice this month.

July Focus : Meditation Practice

Hello Friends,

Welcome to July!

Our dear friend and fellow yoga teacher Lia Hall is heading west to Seattle. She will be sharing thoughts on yoga love from the west coast once she is settled in. Sending her love + prana.

Samskara or habitual patterns was our June focus. We discussed a seven step process that can help bring awareness to any patterns that you would like to shift in your life or simply bring awareness to. You may explore these steps in this Yoga Journal article by Bo Forbes 'Stuck in a Rut?'

Bo Forbes is a yoga teacher + psychologist. She makes this important point on change: "Intellectual insight that does not travel beyond the mind seldom translates into change. Because the body houses our emotional intelligence, it might not assimilate the insight. Yoga acts through the medium of the body, taking vidya (awareness)to even deeper levels."

This month we practice : Meditation

Dhyana* - is the Sanskrit word for meditation or mental concentration in thought/vision/knowledge



We will practice sitting meditation for 10-15 minutes at the end of asana practice this month.

- Shamatha (Mindfulness)
- Loving Kindness
- Mantra

Soul Flow Yoga @ Shambhala Yoga & Dance

Lia is back to invite all those who dig yoga to "Soul Flow Yoga" at Shambhala Yoga and Dance! 

Join four spirited women for a harmonious yoga flow that will feed your soul! Yoga asana and pranayama will be co-taught by Angela Arnold and Lia Hall accompanied by the soulful voices of Mayteana Morales and Saretta Wesley.

Class is $20 + donations
Space is limited. To reserve your place RSVP at (718) 622 9956 or email contact@shambhalayogadance.com

http://shambhalayogadance.com/

June 2011 : What is a Samskara?

Hello Friends,

It's June!

Summertime is upon us. Time for the beach, strolls, picnics & BBQ's on rooftops and parks!

Prana, was our focus in May. This vital force runs through the nadis (energy channels) and informs you about your wellness on a physical and emotional level. You may begin to follow your prana closely by simply bringing awareness to your breath inside and outside the yoga posture.

This month we discuss : Samskara

Samskara* - (sam) is the Sanskrit word for come together, or joined together and (kara) is action, cause or doing .. also known as habitual patterns, grooves, individual impressions that can be negative or positive. The yoga mat offers you personal space to become aware of these patterns and shed light on those that may need to be shifted.

June Focus : What is a Samskara?



We will discuss Samskara and how to shift grooves through..

Sankalpa (Intention)
Tapas ( Discipline)
Shani (Slowness)
Vidya (Awareness)
Abhaya (Fearlessness)
Darshana (Vision)
Abhyasa (Practice)

May 2011 : Prana

Hello Friends,

Welcome to May! Hope you are enjoying the sunshine, budding flowers and trees. Thank you for joining me in April, as we practiced heart openers to release tension in the chest, encourage inhalation, an action associated related to embracing life. Releasing muscles in the chest helps increase energy and breath flow in the lung and heart. Back bending turns the body out to face the world from a different viewpoint. Heart openers can move blocked or sluggish energy leaving the mind more clear and focused.

This May, we will discuss Prana. In most physical yoga classes, we often practice asana (postures) and breathing techniques (pranayama).

Prana* - is the Sanskrit word for vital force, this force is known to permeate the body and is concentrated within nadis (energy channels). Prana also runs along the midline in the chakras and effects energy centers. Similar concepts are found within the Chinese, chi/ Japanese ki, Greek pneuma.
(*As defined by the medical dictionary)



We will discuss how Prana relates to..

Nadis (energy channels)
Ida, Pingla, Sushumna (main nadis)
Chakras (energy centers)

April Focus : Heart Openers (Backbends)

Hello Friends,

Thank you for joining me in March, as we practiced forward bends to relax the mind and lengthen the spine. A natural womb like curve develops as you bend forward, making space between the spinal vertebrate, improving circulation along the spine and throughout the body. Mindful pranayama (breathing practice) and folding forward massages the internal organs and may aid in alleviating digestive ailments.

This April, we will practice and embrace heart openers or backbends. We often spend many hours hunched over computers, a regular practice of backbends can help release shoulders, upper back, and the chest.

Hridayam - is the Sanskrit word for heart, which translates as "that which receives, gives and circulates." Heart openers not only help strengthen your heart muscle, but also awaken emotional and energetic blockages. As energy lines unblock and open, you begin to bravely face emotions as they rise and stay steady and grounded as they pass.

Inhale (receive) Exhale (give). Where are you strongest? Can you find balance by accessing your heart center.



Bhujangasana (Cobra Pose)
Dhanurasana (Bow Pose)
Ustrasana (Camel Pose)
Setu Bhandasana (Bridge Pose)
Urdhva Dhanurasana (Wheel)

March : Forward Bends

Hello Friends,

Thank you for joining me in February for our practice and discussion on inversions. Turning upside down during practice has numerous benefits for the cardiovascular, lymphatic, nervous and endocrine systems of the body. Raising the legs facilitates a healthy exchange of nutrients and wastes between cells and capillaries. Simply practicing Vipariti Karani (Legs up the wall) at home for 3-5 min. offers physiological benefits.

Please note that there will be no class on March 1 or 8.

This March, we will discuss the benefits of forward bends. Folding forward helps relax our minds and releases tense muscles along the spine and legs.

March Focus : Forward Bends



Uttanasana (Standing forward Bend)
Paschimottanasana (Seated Forward Bend)
Baddha Konasana (Bound Angle Pose)
Parsvottanasana (Intense Side Stretch)
Janu Sirsasana (Head-to-Knee Bend)

Yoga Inversions in February

Hello Friends,

In January, we discussed numerous benefits of twists in yoga practice. Yoga twists stimulate circulation, improve digestion, and maintain flexibility in the intervertrebal discs and ligaments of the spine. Each part of the spine differs in rotational ability. The cervical vertebrae (7) have the most mobility in twisting, followed by the thoracic (12), and the lumbar vertebrae (5) with the least rotation. When twisting in yoga, allow each vertebrae to participate at it's own rotational range without strain or force.

This February, we will practice inversions. Invert is a verb meaning 'to turn upside down.' In yoga practice, inversions can range from downward dog to headstand. Viewing our physical reality from different angles helps us facilitate a fresh new perspective in practice and life.

February Focus : Inversions




We will practice and discuss the benefits of inversions this month:

Halasana (Plough Pose)
Sarvangasana (Shoulder Stand)
Viparita Karani (Legs up the Wall)
Sirsasana (Headstand)
Adho Mukha Svanasana ( Downward Dog)

January 2011: Twist into the New Year!

Hello Friends,

Happy New Year! :)

Thank you for joining us in December for yoga practice and discussing the 3 doshas. Vata, Kapha and Pitta are known as the three basic humors in Ayurveda (Science of Life). They are believed to govern biological and psychological functions of mind, body and consciousness. Vata is the primary dosha and describes wind and movement in the body. Pitta is responsible for digestion and transformation. Kapha 'makes things stick together' and refers to power of cohesion. One or two doshas are often dominant within the body. If you are interested in learning more about your dosha, take this fun quiz by Lissa Coffey : What's your Dosha?

This January, we will explore twists in yoga practice. B.K. Iyengar describes twists as 'squeeze + soak action." As you twist, toxins are wrung out of compressed organs. When you release, fresh blood carrying oxygen flows in replenishing your cells.



We will practice and discuss the benefits of twists this month:

Marichyasana I
Ardha Matsyendrasana
Trikonasana
Ardha Chandrasana
Parivrtta Trikonasana