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

December Focus: What's a Dosha?

Thank you for joining us in November for yoga practice and discussion of the psoas muscle. The psoas is the only muscle that connects the spine to the lower limbs. It is the bodies center for movement. This triangular shaped muscle is believed to be linked to emotions, and habitual patterns of holding and is located behind the solar plexus. With greater awareness of the psoas, we are able to move more freely and gracefully through life.

This December we will explore the three doshas. In Ayurvedic science theory, health exists when there is balance between the three bodily humors known as : Vata, Kapha, and Pitta.



This month we will explore dosha and it's ayurvedic base. We will begin to identify our own dominant dosha and how it relates to food, lifestyle and yoga.

3 Mind/Body (Dosha) Types:

Pitta

Kapha

Vata

Psoas Muscle (pronounced: so-az)

- Psoas muscle is triangular in shape and not easily visible to the naked eye

- Psoas is the only muscle connecting the spine to the leg

- Psoas is known to be the center of movement for the body

- Top of Psoas attaches along (5) vertebrae bodies, starting a the last thoracic vertebrae (T12) + continues to attach to each lumbar vertebrae, terminating at the lumbar vertebrae (L4)

- Believed to be linked to emotions and habitual patterns of holding; located behind solar plexus

- Psoas resides where gut feelings are felt

- Psoas effects: structural balance, muscular integrity, flexibility, strength, range of motion, joint stability, and organ functioning

- Energetically contributes to fight or flight: curling into ball for protection or running in fear, which deeply effects emotion and habitual patterns of ‘holding’


References:

Liz Koch. The Psoas Book. Guinea Pig Publications, 1997.

Bandha Yoga : http://www.bandhayoga.com/keys_psoas.html

November: Psoas Muscle in Yoga Practice

Thank you for joining us in October for mudras. These energetic hand seals help harmonize the body and prepare for meditation. We often use mudras in yoga practice and hope you were able to take away a better understanding of their significance. This November we will delve into the Psoas Muscle and how it relates to yoga.

November Focus: Psoas Muscle

We will explore the Psoas and how yoga postures can help stretch, lengthen and strengthen this core muscle. The Psoas Muscle is often described as the center of energy, movement and balance. This muscle attaches to both the thoracic and lumbar vertebrae and connects to the upper/lower body. Join us, as we take a closer look at the psoas this month.

Mudras

Mudras [mud:’ra] – Sanskrit meaning ‘seal’

- Spiritual gesture and energetic seal
- Found in Hinduism and Buddhism
- In Yoga, it is used with Pranamaya or breathing techniques to stimulate different parts of the body to affect the flow of prana

Five Element Theory, in relation to hand:

o Thumb Fire (nourishes the energy of the other fingers, absorbs excess energy and restores balance)

o Index Air (heart chakra, large intestine, and deep meridian of the stomach are associated with this finger, air element represents thoughts)

o Middle Ether (throat chakra, circulation meridian and deep meridian of gall bladder)

o Ring Earth (root chakra, deep meridian of the liver, rules the pelvic floor, gives stamina, staying power and power to be assertive)


o Little Water (second chakra, energy center of sexuality, interpersonal relations


Jnana Mudra (mudra of knowledge)



- Done by touching the tips of the thumb and the index together, forming a circle, and the hand is held with the palm inward toward the heart
- Symbolizes unification of individual soul with the universal soul
- Clears the mind, promotes memory and concentration

Anjali Mudra - (AHN-jah-lee MOO-dra) (mudra of offering)




- Place both hands in front of heart chakra, with small space between palms
- Coordinates right/left side of brain, brings forth silence balance and peace
- Namaste ( the divinity in me greets the divinity in you)
- Poses : Mountain, Prayer, Tree

Hirschi, Gerturd; Mudras: Yoga in the Hands; 2000