Bobby and I would like to wish everyone a very merry Christmas and a wonderful holiday season. I'll be taking a short blog break until the New Year but look forward to discussing lots of yoga goodness in 2010.
Thanks so much for your support in 2009. We can't wait to practice with you and learn from you in the New Year.
Lots of light and love,
Namaste
Meaghan and Bobby
Thursday, December 24, 2009
Thursday, December 17, 2009
Chakrasana - Wheel Pose
I've been toying with posting a "how-to" on Chakrasana (aka Urdhva Dhanurasana) for some time now but my ego's response to my not-so-perfect physical form in the asana was holding me back ;)
Today I'm throwing ego to the wind and offering these photos as a descriptive tool to perhaps help you learn a little about your own backbending.
Chakrasana (Wheel Pose) aka Urdhva Dhanurasana (Upward Bow Pose)
Before practicing this posture be sure that the body is warm and loose. A good warm up sequence would include:
Cat Lift & Cat Tuck
Surya Namaskara (Sun Salutation) x 3+
Uttanasna (Forward Fold)
Bhujangasana (Cobra pose)
Dhanurasana (Bow pose)
Setuasana (Bridge pose)
*be sure to follow each of these deep backbends with a counterpose such as Pavan Muktasana (Wind Release pose) or Reclined Spinal Twist
To begin Chakrasana lie on your back and bring the heels of your feet as close to the sitting bones as possible. Place your palms just above the shoulders, fingers pointing down the body. Feet should be hip width apart (as in Bridge pose) and hands shoulder width apart. Find a deep connection to the Earth with each foot and hand.
The forearms should be about perpendicular to the floor. Gather the shoulders and elbows so both are active and engaged. Do not let the elbows splay out.
Begin to move into the posture by scooping the tailbone up and lengthening the spine off the floor. Press into the inner edge of the feet to do this (keeping the knees hip width apart). Press into the hands and lengthen the neck, placing the top of the head on the floor. Take a couple of deep breaths.
To move deeper, press firmly down through the inner edge of the hands (the first finger and thumb) and inner edge of the feet. Keep the upper arms parallel and shoulders gathered. On a strong exhalation straighten your arms, lifting your head off the floor.
Once the arms are straight, bring your awareness into the legs. Continue to press into the feet and gather the knees so they don't splay out. Keep the buttocks firm, but not clenched. The tops of the thighs are active and strong . Feel the tailbone lengthening toward the knees. The belly and chest are broad and the neck is long, crown of the head reaching toward the floor. At the same time you continue to press into the hands (especially the base of the first finger) and straighten the arms.
Continue to breathe deeply, staying in the pose only as long as you can comfortably breathe.
To come out of Chakrasana
Tuck the chin toward the chest and slowly bend the arms to take the back of the head to the floor. Roll the neck and spine along the ground slowly until the full back is resting on the floor. Hug the knees into the chest in Pavan Muktasana. Follow with Reclined Spinal Twist in both directions.
Things to look out for:
1. Feet and knees splaying out. This often happens as we focus attention on the strength required in the arms to lift the head of the floor. Keeping the feet and thighs parallel to each other brings additional strength to the pose and actually reduces the amount of work for the arms. It also protects the low back.
2. Clenched buttocks. The underside of the body should be firm but not clenched. Clenching can actually compress the low back. Instead, feel lower body strength come from the tops of the legs and the connection between feet and floor.
3. Lifting UP in the posture rather than lengthening the spine. Once the arms are straight we tend to feel we should life up higher from the hips and belly. This approach won't lead us to freedom in the pose. Instead of imagining the belly lifting up, feel the spine lengthening in both directions: tailbone reaching to the knees and head and neck reaching to the floor. This elongation will allow the spine to bend more deeply and thus, bring us deeper into the pose.
This posture stretches the chest and opens the heart. It strengthens wrists, arms, shoulders, legs, abdomen and buttocks. Chakrasana stimulates the endocrine system via the thyroid and pituitary gland. It is a very energetic pose, increasing vitality and reducing depression.
Some contraindications of the pose include:
-wrist or back injury
-high or low blood pressure
-heart problems
-headache
Such a strong pose should be worked on in short spurts. The arms can tire easily, making you less stable in the pose.
Perhaps this posture will be a fun challenge during the holidays...when the deep backbend is accomplished stress and tension melt away. Joy and freedom take hold instead.
Feel free to chat with me about your Chakrasana experiences here on the blog or at the Studio!
Namaste
Meaghan
Today I'm throwing ego to the wind and offering these photos as a descriptive tool to perhaps help you learn a little about your own backbending.
Chakrasana (Wheel Pose) aka Urdhva Dhanurasana (Upward Bow Pose)
Before practicing this posture be sure that the body is warm and loose. A good warm up sequence would include:
Cat Lift & Cat Tuck
Surya Namaskara (Sun Salutation) x 3+
Uttanasna (Forward Fold)
Bhujangasana (Cobra pose)
Dhanurasana (Bow pose)
Setuasana (Bridge pose)
*be sure to follow each of these deep backbends with a counterpose such as Pavan Muktasana (Wind Release pose) or Reclined Spinal Twist
To begin Chakrasana lie on your back and bring the heels of your feet as close to the sitting bones as possible. Place your palms just above the shoulders, fingers pointing down the body. Feet should be hip width apart (as in Bridge pose) and hands shoulder width apart. Find a deep connection to the Earth with each foot and hand.
The forearms should be about perpendicular to the floor. Gather the shoulders and elbows so both are active and engaged. Do not let the elbows splay out.
Begin to move into the posture by scooping the tailbone up and lengthening the spine off the floor. Press into the inner edge of the feet to do this (keeping the knees hip width apart). Press into the hands and lengthen the neck, placing the top of the head on the floor. Take a couple of deep breaths.
To move deeper, press firmly down through the inner edge of the hands (the first finger and thumb) and inner edge of the feet. Keep the upper arms parallel and shoulders gathered. On a strong exhalation straighten your arms, lifting your head off the floor.
Once the arms are straight, bring your awareness into the legs. Continue to press into the feet and gather the knees so they don't splay out. Keep the buttocks firm, but not clenched. The tops of the thighs are active and strong . Feel the tailbone lengthening toward the knees. The belly and chest are broad and the neck is long, crown of the head reaching toward the floor. At the same time you continue to press into the hands (especially the base of the first finger) and straighten the arms.
Continue to breathe deeply, staying in the pose only as long as you can comfortably breathe.
To come out of Chakrasana
Tuck the chin toward the chest and slowly bend the arms to take the back of the head to the floor. Roll the neck and spine along the ground slowly until the full back is resting on the floor. Hug the knees into the chest in Pavan Muktasana. Follow with Reclined Spinal Twist in both directions.
Things to look out for:
1. Feet and knees splaying out. This often happens as we focus attention on the strength required in the arms to lift the head of the floor. Keeping the feet and thighs parallel to each other brings additional strength to the pose and actually reduces the amount of work for the arms. It also protects the low back.
2. Clenched buttocks. The underside of the body should be firm but not clenched. Clenching can actually compress the low back. Instead, feel lower body strength come from the tops of the legs and the connection between feet and floor.
3. Lifting UP in the posture rather than lengthening the spine. Once the arms are straight we tend to feel we should life up higher from the hips and belly. This approach won't lead us to freedom in the pose. Instead of imagining the belly lifting up, feel the spine lengthening in both directions: tailbone reaching to the knees and head and neck reaching to the floor. This elongation will allow the spine to bend more deeply and thus, bring us deeper into the pose.
This posture stretches the chest and opens the heart. It strengthens wrists, arms, shoulders, legs, abdomen and buttocks. Chakrasana stimulates the endocrine system via the thyroid and pituitary gland. It is a very energetic pose, increasing vitality and reducing depression.
Some contraindications of the pose include:
-wrist or back injury
-high or low blood pressure
-heart problems
-headache
Such a strong pose should be worked on in short spurts. The arms can tire easily, making you less stable in the pose.
Perhaps this posture will be a fun challenge during the holidays...when the deep backbend is accomplished stress and tension melt away. Joy and freedom take hold instead.
Feel free to chat with me about your Chakrasana experiences here on the blog or at the Studio!
Namaste
Meaghan
Monday, December 14, 2009
Yoga is Union
Most people in the West are introduced to yoga by way of yoga asana, or physical postures. But the practice of yoga is much more diverse than that. In fact, yoga is actually a lifestyle more so than a 'thing you do' - it's philosophy is something that permeates the lives of dedicated practitioners.
One of the magical things about yoga is that this permeation begins in trickles. Just a few yoga classes are enough to stir up your soul and create open space for the teachings of yoga to seep into. The philosophy of yoga is accepting of this slow absorption; there is no expectation that students dive into the practice and adopt the teachings immediately. For most yogis the practice means different things at different times in their lives. And some teachings will be more relevant to one person than another. In yoga, this is ok; it's all part of one's life journey.
To begin learning more about the path of yoga we must first explore the meaning of the word.
The English translation of yoga is "union". Since the ultimate goal of yoga is enlightenment, union refers to uniting the physical, worldly self with the True Self, the Absolute or a Collective Consciousness.
The concept of union also makes it's way into other, more literal parts of yoga. You may hear a teacher asking you to unite the body, breath and mind in triputi. Or you may hear reference to the fact that "we are all one", i.e. we are united with those around us. For the most part, people who practice yoga in the West, do so as householders. Meaning, they incorporate the teachings of yoga into their lifestyle while working and living their lives as usual. In this common scenario each of us seeks a type of union between the modern world we live in and the ancient, yet still relevant, teachings of yoga philosophy.
Perhaps the next time you sit for meditation or asana practice you can ponder the word yoga, union. What type of union are you seeking? What type of union do you experience through yoga? This contemplation on the meaning of yoga may leave you with more questions than answers but that curiosity is, afterall, the reason you're on this path...
Namaste
Meaghan :)
One of the magical things about yoga is that this permeation begins in trickles. Just a few yoga classes are enough to stir up your soul and create open space for the teachings of yoga to seep into. The philosophy of yoga is accepting of this slow absorption; there is no expectation that students dive into the practice and adopt the teachings immediately. For most yogis the practice means different things at different times in their lives. And some teachings will be more relevant to one person than another. In yoga, this is ok; it's all part of one's life journey.
To begin learning more about the path of yoga we must first explore the meaning of the word.
The English translation of yoga is "union". Since the ultimate goal of yoga is enlightenment, union refers to uniting the physical, worldly self with the True Self, the Absolute or a Collective Consciousness.
The concept of union also makes it's way into other, more literal parts of yoga. You may hear a teacher asking you to unite the body, breath and mind in triputi. Or you may hear reference to the fact that "we are all one", i.e. we are united with those around us. For the most part, people who practice yoga in the West, do so as householders. Meaning, they incorporate the teachings of yoga into their lifestyle while working and living their lives as usual. In this common scenario each of us seeks a type of union between the modern world we live in and the ancient, yet still relevant, teachings of yoga philosophy.
Perhaps the next time you sit for meditation or asana practice you can ponder the word yoga, union. What type of union are you seeking? What type of union do you experience through yoga? This contemplation on the meaning of yoga may leave you with more questions than answers but that curiosity is, afterall, the reason you're on this path...
Namaste
Meaghan :)
Thursday, December 3, 2009
Random Gifts of Kindness
With the holidays approaching we don't have to look far to see shoppers rushing about, looking for Christmas gifts for their loved ones. While this tradition is exciting and fun for us all, it's also nice to step back from frenzied shopping and think of gifts that cost little or nothing. Bobby wrote a lovely article in this month's newsletter called Random Gifts of Kindness in which she offers a great list of free or inexpensive gifts we can offer to those around us. I'm reprinting that list here and inviting all of you to add your own ideas in the comments section below.
1. Write a letter of thanks to someone who has touched your life.
2. Give someone an IOU for baby sitting or some other helpful action that you can provide.
3. Put money in an almost empty meter.
4. Pay for the items of the person behind you in a drive through.
5. Save that parking space next to the mall entrance for someone else.
6. Scrape the ice off the car next to yours or shovel someones driveway.
7. Choose not to pass on any gossip you hear for the rest of the week... the season?
8. Forgive someone.
9. Make a casserole for someone who has a new baby or lives alone.
10. Donate clothes and toys.
11. Pick up some litter.
Namaste and happy gift giving!
Meaghan
1. Write a letter of thanks to someone who has touched your life.
2. Give someone an IOU for baby sitting or some other helpful action that you can provide.
3. Put money in an almost empty meter.
4. Pay for the items of the person behind you in a drive through.
5. Save that parking space next to the mall entrance for someone else.
6. Scrape the ice off the car next to yours or shovel someones driveway.
7. Choose not to pass on any gossip you hear for the rest of the week... the season?
8. Forgive someone.
9. Make a casserole for someone who has a new baby or lives alone.
10. Donate clothes and toys.
11. Pick up some litter.
Namaste and happy gift giving!
Meaghan
How Often Should I Practice?
Most people who practice yoga hope to find something special within their practice. And so they should! Yoga, in all it's many manifestations, can be absolutely life-changing. Whether you are seeking a form of physical therapy to aid in injury recovery or are looking for a more meaningful, spiritual life, yoga can lead you there. However, a key question that we all consider at one time or another is "how often should I practice?".
The easy answer is about three times per week. Three yoga classes each week is enough to feel the physical and mental benefits of the practice. It's also enough to incorporate yoga into your weekly routine, making it a part of your life.
The more complicated answer is: you should practice yoga every single day. Yoga is very different from an exercise regime - yoga is actually a lifestyle. It's a comprehensive system designed over thousands of years to cultivate peace and wellness - not just during your 75 minute yoga class, but in every moment of your life. We can be mindful in performing all actions, breathe deeply throughout the day, feel gratitude for the life we have and take care of our bodies and minds. This is the practice of yoga.
So if you find yourself wondering if you are practicing yoga with enough regularity, broaden your scope of thought to not only include the yoga asana classes you attend, but the way you carry yourself through life. Are you aware of your body and breath? Do you practice compassion and mindfulness? Is your physical yoga practice trickling into your everyday life to make you a more calm, loving person? You may not notice these things happening right away, but yoga will eventually steep into your being and manifest itself in a multitude of ways.
Om shanti,
Meaghan
The easy answer is about three times per week. Three yoga classes each week is enough to feel the physical and mental benefits of the practice. It's also enough to incorporate yoga into your weekly routine, making it a part of your life.
The more complicated answer is: you should practice yoga every single day. Yoga is very different from an exercise regime - yoga is actually a lifestyle. It's a comprehensive system designed over thousands of years to cultivate peace and wellness - not just during your 75 minute yoga class, but in every moment of your life. We can be mindful in performing all actions, breathe deeply throughout the day, feel gratitude for the life we have and take care of our bodies and minds. This is the practice of yoga.
So if you find yourself wondering if you are practicing yoga with enough regularity, broaden your scope of thought to not only include the yoga asana classes you attend, but the way you carry yourself through life. Are you aware of your body and breath? Do you practice compassion and mindfulness? Is your physical yoga practice trickling into your everyday life to make you a more calm, loving person? You may not notice these things happening right away, but yoga will eventually steep into your being and manifest itself in a multitude of ways.
Om shanti,
Meaghan
Wednesday, November 25, 2009
The Healing Power of Yoga
An amazing project that uses yoga to help rape victims in Rwanda.
Thanks to Yoga Buzz for bringing this to my attention.
Thanks to Yoga Buzz for bringing this to my attention.
Tuesday, November 17, 2009
Holiday Rush
It's not hard to tell that Christmas is just around the corner. If the pretty snowflakes and colorful decorations didn't help you clue in, the full parking lots and shopping madness would! It seems that over the last week, St. John's holiday shopping has begun in earnest.
If we look on the bright side, we can remember that this surge of energy and excitement is happening with the best of intentions. People looking for gifts to present to their loved ones during a holiday with love, gratitude and joy at its core.
If, however, we're more inclined to hone in on the throngs of people pushing and rushing, the full parking lots and the garish display of materialism, then this "energy" may represent something totally different.
The difference between these two scenarios is, of course, perspective. Each of us has the power to experience holiday excitement in a positive or a negative way. Chances are we will experience moments of both. One minute we'll happily anticipate the Christmas season and another we'll just wish it could all be over.
The practice of yoga can help us to choose a more positive outlook. At the core of yoga philosophy is the concept of unity - the belief that we are all one. Awareness of this union of yourself with those around you can help cultivate a more forgiving attitude. When we think of ourselves as part of a larger "whole" we find that suddenly, small differences aren't quite so important. So, instead of being angry at the woman who just skipped ahead of you in line at the grocery store, you may find yourself wondering why she's in such a rush today. It's not to say that these injustices won't exist anymore - but your reaction to them can change when we step back from the here and now, and look instead at the larger picture, our part of the larger whole.
Another important concept at this time of year is non-attachment. Non attachment is often misunderstood. It does not mean that we should not care about the people or things in our life. It does not refer to a hazy state of uncaring. Instead, non-attachment is about being liberated from the grasp of material goods and the outcome of life situations so that we can achieve a more even state of being. In the Christmas rush, it's easy to get caught up in the "way things should be". When we set out looking for a specific gift item but can't find it we get upset. When we throw a holiday party and things don't go according to plan we feel disappointed. This attachment to outcomes causes pain; it prevents us from experiencing joy in the moment. By being present and letting go of rigid expectations we can reduce our attachments and more freely enjoy the Christmas season.
Of course, the concepts of unity and non-attachment are more easily discussed than implemented. Yogis spend their whole lives trying to incorporate these concepts into their everyday lives. For most of us, we need a few practical tips to deal with the holiday madness. So here are my suggestions:
1. Breathe! Don't let deep, calming breathing be something only practiced during a yoga class. When you get stuck in a busy shopping mall or a long line, draw your attention onto the breath. Feel your inhalations become a little deeper, and your exhalations a little longer. Let all other external thoughts and sensations slip into the background. It only takes a moment or two for this to slow the heart rate and calm your nervous system.
2. Relax! Literally. Check in with your shoulders. Chances are, in a moment of tension, they've crept up to your ears! Relax them. Draw the shoulders back and down as we do in Tadasana or Adho Mukha Svanasana. This targeted movement tells your body and your sympathetic nervous system that the crisis is over; that you can relax again.
3. Set an intention! Before you go out into a potentially high-stress situation, ask yourself why you are going. If you're going to the grocery store to stockpile for a family dinner, your intention could be "I'm going shopping so that I can bring home delicious food to nourish my family". When you get stuck in a long line, come back to this intention and remind yourself of your ultimate purpose. If you can remember the genuine purpose of any action, the obstacles that suddenly get in the way may not seem quite so daunting.
4. Practice yoga! Whether it's a full class with a teacher or a quick 10 minutes in your own home, don't let your yoga practice slip during this busy season. We have all kinds of excuses to keep us from doing what our bodies and minds really need - but if you know that yoga makes you feel good, do everything possible to find a little time for this nourishment. It will serve you well when you most need it. As one of my teachers, Baba Hari Dass, says "if you work on yoga, yoga will work on you".
These are just a few suggestions. Your own yoga practice will help you develop tools to deal with stressful situations and you'll start to see what works best for you. Take notice and take action so that you can move through this holiday season with joy and gratitude.
Namaste
Meaghan
If we look on the bright side, we can remember that this surge of energy and excitement is happening with the best of intentions. People looking for gifts to present to their loved ones during a holiday with love, gratitude and joy at its core.
If, however, we're more inclined to hone in on the throngs of people pushing and rushing, the full parking lots and the garish display of materialism, then this "energy" may represent something totally different.
The difference between these two scenarios is, of course, perspective. Each of us has the power to experience holiday excitement in a positive or a negative way. Chances are we will experience moments of both. One minute we'll happily anticipate the Christmas season and another we'll just wish it could all be over.
The practice of yoga can help us to choose a more positive outlook. At the core of yoga philosophy is the concept of unity - the belief that we are all one. Awareness of this union of yourself with those around you can help cultivate a more forgiving attitude. When we think of ourselves as part of a larger "whole" we find that suddenly, small differences aren't quite so important. So, instead of being angry at the woman who just skipped ahead of you in line at the grocery store, you may find yourself wondering why she's in such a rush today. It's not to say that these injustices won't exist anymore - but your reaction to them can change when we step back from the here and now, and look instead at the larger picture, our part of the larger whole.
Another important concept at this time of year is non-attachment. Non attachment is often misunderstood. It does not mean that we should not care about the people or things in our life. It does not refer to a hazy state of uncaring. Instead, non-attachment is about being liberated from the grasp of material goods and the outcome of life situations so that we can achieve a more even state of being. In the Christmas rush, it's easy to get caught up in the "way things should be". When we set out looking for a specific gift item but can't find it we get upset. When we throw a holiday party and things don't go according to plan we feel disappointed. This attachment to outcomes causes pain; it prevents us from experiencing joy in the moment. By being present and letting go of rigid expectations we can reduce our attachments and more freely enjoy the Christmas season.
Of course, the concepts of unity and non-attachment are more easily discussed than implemented. Yogis spend their whole lives trying to incorporate these concepts into their everyday lives. For most of us, we need a few practical tips to deal with the holiday madness. So here are my suggestions:
1. Breathe! Don't let deep, calming breathing be something only practiced during a yoga class. When you get stuck in a busy shopping mall or a long line, draw your attention onto the breath. Feel your inhalations become a little deeper, and your exhalations a little longer. Let all other external thoughts and sensations slip into the background. It only takes a moment or two for this to slow the heart rate and calm your nervous system.
2. Relax! Literally. Check in with your shoulders. Chances are, in a moment of tension, they've crept up to your ears! Relax them. Draw the shoulders back and down as we do in Tadasana or Adho Mukha Svanasana. This targeted movement tells your body and your sympathetic nervous system that the crisis is over; that you can relax again.
3. Set an intention! Before you go out into a potentially high-stress situation, ask yourself why you are going. If you're going to the grocery store to stockpile for a family dinner, your intention could be "I'm going shopping so that I can bring home delicious food to nourish my family". When you get stuck in a long line, come back to this intention and remind yourself of your ultimate purpose. If you can remember the genuine purpose of any action, the obstacles that suddenly get in the way may not seem quite so daunting.
4. Practice yoga! Whether it's a full class with a teacher or a quick 10 minutes in your own home, don't let your yoga practice slip during this busy season. We have all kinds of excuses to keep us from doing what our bodies and minds really need - but if you know that yoga makes you feel good, do everything possible to find a little time for this nourishment. It will serve you well when you most need it. As one of my teachers, Baba Hari Dass, says "if you work on yoga, yoga will work on you".
These are just a few suggestions. Your own yoga practice will help you develop tools to deal with stressful situations and you'll start to see what works best for you. Take notice and take action so that you can move through this holiday season with joy and gratitude.
Namaste
Meaghan
Tuesday, November 10, 2009
Studio Tour
This will be old news for our regular yogis, but for those of you who have heard of us by email, phone, Facebook, Blogger, etc., etc., (yeah, so, we talk about the studio a lot!) but have never been to visit, here's a little studio tour.
This space was created by our wonderful design and reno team made up of friends and family. It was built by our parents, partners, siblings and friends. We take no credit!
This space was created by our wonderful design and reno team made up of friends and family. It was built by our parents, partners, siblings and friends. We take no credit!
p.s. Photos by the amazingly talented carter.fitzgerald photography
p.p.s Special thanks to the guys at HOME on Water St. for rescuing us in a moment (or two) of studio design despair!
p.p.s Special thanks to the guys at HOME on Water St. for rescuing us in a moment (or two) of studio design despair!
The Prop Corner - outfitted with Halfmoon yoga props. We love this Vancouver company, they keep our bums supported in Sukasana and our bodies warm in Savasana.
Ahhh, the floor, the enviro-friendly paint, the pretty French doors. Ommmmm.
Bright light and a hand-built wooden bench for your pre-class, magazine-reading pleasure.
The change room and an up-close look at our selection of yoga mats.
One long studio shot. This is where all the yoga action happens.
One thing missing in this tour is a shot of the bathroom. Sounds unnecessary, right? Maybe not - I've heard that the Studio has received at least one nomination for Best Bathroom in the Scope's annual Best of St. John's contest. Not too shabby! Maybe we'll get an honorable mention! :)
Thanks for taking the tour! Looking forward to the time when we can show you around in person.
Om shanti
Meaghan
Thursday, October 29, 2009
Yoga For Insomnia
Most of us are so busy that we don't even think about sleep until we're laying in bed waiting for it to come. We rush through our days, taking care of the people around us, fulfilling the expectations of our jobs and making to-do lists so our waking hours are fully maximized. Maybe we daydream about an afternoon nap, or let our minds wander to the moment when our heads will hit that soft pillow - but we quickly snap out of it and get back to work!
Sadly, when the time for sleep actually arrives, we're too wound up to take advantage of it. Tossing and turning, thinking of what needs to get done tomorrow, revisiting today's reel of thoughts - it's exhausting, yet sleep just isn't coming naturally. It's a cycle of sleep deprivation, and for many people it's a reality.
This is of course, not healthy. A Reader's Digest article on the topic reports that "sleep is crucial to maintaining your health. Without it, you increase your susceptibility to an astonishing array of health problems, including heart disease, stroke, diabetes, obesity and depression." In addition, sleep deprivation severely affects immune system functioning. "The immune system works best when you're asleep," said Stanley Coren, professor of psychology at the University of British Columbia "That's when your natural killer cells are generated." These natural killer cells are what protect us from viruses and bacteria; a key reason to get enough sleep in the midst of the current H1N1 frenzy!
Thankfully, yoga can help the sleep-deprived and stressed (i.e. most people!). A regular yoga practice, like any exercise, is a wonderful way to begin the process of incorporating healthy sleep habits into your life. Taking a yoga class two or more times per week, and practicing a few asanas before bed can make an incredible difference to the length and quality of your sleep.
To help you get ready for bed tonight, Bobby and I have put together a short series of calming, restorative postures. These asanas are designed to slow the body and brain, helping you ease into a restful state of mind. The props we've used in the photos can easily be substituted for things you have at home such as pillows and blankets.
Start in any comfortable sitting position. Use a pillow or blankets to elevate your hips. Draw your focus onto the breath, slowly beginning to extend both the inhalation and the exhalation until you feel your lungs expand fully with each deep breath. Choose a mantra to focus on - to calm the mind I like to repeat the sound Om or the word Shanti, which means peace. Each time you exhale, hear the mantra in your mind, letting the sound and meaning relax your mind until all other thoughts fall away.
Sadly, when the time for sleep actually arrives, we're too wound up to take advantage of it. Tossing and turning, thinking of what needs to get done tomorrow, revisiting today's reel of thoughts - it's exhausting, yet sleep just isn't coming naturally. It's a cycle of sleep deprivation, and for many people it's a reality.
This is of course, not healthy. A Reader's Digest article on the topic reports that "sleep is crucial to maintaining your health. Without it, you increase your susceptibility to an astonishing array of health problems, including heart disease, stroke, diabetes, obesity and depression." In addition, sleep deprivation severely affects immune system functioning. "The immune system works best when you're asleep," said Stanley Coren, professor of psychology at the University of British Columbia "That's when your natural killer cells are generated." These natural killer cells are what protect us from viruses and bacteria; a key reason to get enough sleep in the midst of the current H1N1 frenzy!
Thankfully, yoga can help the sleep-deprived and stressed (i.e. most people!). A regular yoga practice, like any exercise, is a wonderful way to begin the process of incorporating healthy sleep habits into your life. Taking a yoga class two or more times per week, and practicing a few asanas before bed can make an incredible difference to the length and quality of your sleep.
To help you get ready for bed tonight, Bobby and I have put together a short series of calming, restorative postures. These asanas are designed to slow the body and brain, helping you ease into a restful state of mind. The props we've used in the photos can easily be substituted for things you have at home such as pillows and blankets.
Start in any comfortable sitting position. Use a pillow or blankets to elevate your hips. Draw your focus onto the breath, slowly beginning to extend both the inhalation and the exhalation until you feel your lungs expand fully with each deep breath. Choose a mantra to focus on - to calm the mind I like to repeat the sound Om or the word Shanti, which means peace. Each time you exhale, hear the mantra in your mind, letting the sound and meaning relax your mind until all other thoughts fall away.
Once you feel grounded and calm, slowly move onto the hands and knees. Remove your sitting props. Place your hands about one palm distance ahead of your shoulders and the knees directly below the hips. Tuck your toes and take a deep breath in. As you exhale lift your hips toward the sky into adho mukha svanasana, downward facing dog. Make the movement slow and controlled. Continue to focus on your breath and your mantra. Using a block underneath the head will allow you to relax more deeply and feel fully supported.
Next, come into a well-supported forward fold, paschimottanasana. Seated forward folds calm the brain and ease anxiety. Rather than striving to be deep into the posture, stretching the hamstrings, allow yourself to be completely at ease here. Support your upper body, arms and head with pillows and blankets. Rest yourself at a height where you feel absolutely no strain. Remember, the purpose of this practice is to become sleepy - not to lengthen your hamstrings!
Slowly remove the props, draw your legs to the side and bring yourself to hands and knees. With a deep exhalation sink your hips towards your heels. Rest the belly, chest and head on a firm support, easing into a comfortable balasana, child's pose. Breathe into the hips, feeling them become more loose with each exhalation.
With as little movement as possible, reposition your firm supporting pillow or bolster next to a wall. Rest your hips on top as you lengthen your legs up the wall. Be sure to have the hips and heart slightly elevated in order to get all the benefits of this half inversion. Arms can rest by your sides, palms up or raised over the head, clasping the elbows. You can lay a blanket over the chest and arms to keep heat in. Let your eyes close and notice the calming effect this posture has on body and mind. This variation of viparita karani offers relief for tired legs and mild backache. It also eases digestive problems, the symptoms of menopause and uncomfortable symptoms during the menstrual cycle.
To set up: sit in front of the cushion, bolster or firm pillow. Press your sacrum into the edge. Bring the soles of your feet together, drawing the heels as close to your groin as is comfortable. Wrap the blanket over the feet and pull the ends underneath your thighs. Bring both hands to the bolster behind you and gently lengthen the spine along it. You may need additional support underneath the head of you have a long torso (like I do - notice in the photo, I'm also using two foam blocks to support my head. Another pillow or some blankets will also do the trick). If you have tight hips you may also want to use support underneath the knees to bolster the work of the rolled blanket. Before settling in completely massage your temples and actively relax your jaw by removing the tongue from the roof of the mouth and letting the lips part.
Enjoy this pose for as long as you like, noticing your heart and hips gently opening, releasing tension and preparing you for sleep. Afterwards, take savasana, corpse pose for a few minutes or simply climb into bed.
This series can be practiced in as little as 10 minutes. If you have more time to linger, even better. Over time you will notice how your body reacts to these asanas - revise the sequence accordingly; spending more time on one, less on another or modify in any way that brings you greater relaxation.
Sweet dreams,
Meaghan
This series can be practiced in as little as 10 minutes. If you have more time to linger, even better. Over time you will notice how your body reacts to these asanas - revise the sequence accordingly; spending more time on one, less on another or modify in any way that brings you greater relaxation.
Sweet dreams,
Meaghan
Thursday, October 22, 2009
Sarvangasana - Shoulderstand pose
Over time, we'd like to build a big, informative yoga asana library here on the blog. Using photos and description to explain the poses, we'll offer as much insight as possible so you can begin incorporating some of the poses into your home practice...or just read them and be intrigued! This is the first post of that nature. Thanks to Bobby for this wonderful description and precise photos. Enjoy!
Shoulderstand, Sarvangasana.
Lie on your back. Align the head and spine. Relax the entire body and mind.
Contract your stomach muscles and support your lower back by placing the hands palm down on the mat and just below the buttocks. Slowly raise both legs to a 90 degree angle.
Press the arms and hands down and slowly roll the buttocks and the spine off the floor.
Bring the hands around to support the back, keeping the elbows as close together as possible (do this by rolling the shoulders under) and getting as much of the trunk in an upright position as is comfortable. Gently push the chest forward so that it eventually pushes firmly against the chin. Keep your weight in the shoulders rather than letting it fall into the neck - there will be pressure on the neck, but there should be a comfortable balance in neck and shoulders. In the final position the legs are together and the legs and trunk are in a straight line perpendicular to the floor.
Close the eyes, relax the body, and breathe deeply and slowly. Stay in the final position as long as it is comfortable, working up to 3 minutes (or longer).
When coming out of the position slowly move your hands down your back towards the buttocks, returning to the floor one vertebrae at a time until legs return to initial vertical position. Now using stomach muscles slowly return legs to the floor to a slow count of 20.
Health Benefits:
This inverted posture balances the circulatory, digestive, reproductive, nervous systems. The Endocrine system functioning is also optimized as a result of thyroid stimulation when the chin presses against the chest. Other benefits include:
-Calms the mind, relieves stress, fear and some headaches. Also works to clear mental imbalances.
-Enhances Immune system functioning due to stimulation of thymus gland.
-Promotes bone health and regeneration due to stimulation of parathyroid glands.
-Improves air exchange, relieves stress and massages abdominal organs due to inducement of abdominal breathing.
-Tone legs, abdomen and reproductive organs and drains stagnant blood and fluid, increasing circulation to these areas.
-Tones nerves passing through the neck to the brain and increases ear, eye, nose and throat health.
Yoga Therapy Uses:
Sarvangasana is used in yoga therapy to treat asthma, diabetes, colitis, thyroid disorders, menopause and menstrual disorders. This posture is also a means of preventing colds and Flu.
Contraindications:
This asana should not be performed by people suffering from enlarged thyroid, liver or spleen, cervical spondylitis, slipped disc, high blood pressure, other heart ailments, weak blood vessels in the eyes. It is also recommended that it not be practiced during menstruation.
Sequence suggestions:
Sarvangasana is ideally practiced before halasana (plough pose). Afterwards, practice either ushtrasana (camel pose) or matsyasana (fish pose) as a counterpose.
Shoulderstand, Sarvangasana.
Lie on your back. Align the head and spine. Relax the entire body and mind.
Contract your stomach muscles and support your lower back by placing the hands palm down on the mat and just below the buttocks. Slowly raise both legs to a 90 degree angle.
Press the arms and hands down and slowly roll the buttocks and the spine off the floor.
Bring the hands around to support the back, keeping the elbows as close together as possible (do this by rolling the shoulders under) and getting as much of the trunk in an upright position as is comfortable. Gently push the chest forward so that it eventually pushes firmly against the chin. Keep your weight in the shoulders rather than letting it fall into the neck - there will be pressure on the neck, but there should be a comfortable balance in neck and shoulders. In the final position the legs are together and the legs and trunk are in a straight line perpendicular to the floor.
Close the eyes, relax the body, and breathe deeply and slowly. Stay in the final position as long as it is comfortable, working up to 3 minutes (or longer).
When coming out of the position slowly move your hands down your back towards the buttocks, returning to the floor one vertebrae at a time until legs return to initial vertical position. Now using stomach muscles slowly return legs to the floor to a slow count of 20.
Health Benefits:
This inverted posture balances the circulatory, digestive, reproductive, nervous systems. The Endocrine system functioning is also optimized as a result of thyroid stimulation when the chin presses against the chest. Other benefits include:
-Calms the mind, relieves stress, fear and some headaches. Also works to clear mental imbalances.
-Enhances Immune system functioning due to stimulation of thymus gland.
-Promotes bone health and regeneration due to stimulation of parathyroid glands.
-Improves air exchange, relieves stress and massages abdominal organs due to inducement of abdominal breathing.
-Tone legs, abdomen and reproductive organs and drains stagnant blood and fluid, increasing circulation to these areas.
-Tones nerves passing through the neck to the brain and increases ear, eye, nose and throat health.
Yoga Therapy Uses:
Sarvangasana is used in yoga therapy to treat asthma, diabetes, colitis, thyroid disorders, menopause and menstrual disorders. This posture is also a means of preventing colds and Flu.
Contraindications:
This asana should not be performed by people suffering from enlarged thyroid, liver or spleen, cervical spondylitis, slipped disc, high blood pressure, other heart ailments, weak blood vessels in the eyes. It is also recommended that it not be practiced during menstruation.
Sequence suggestions:
Sarvangasana is ideally practiced before halasana (plough pose). Afterwards, practice either ushtrasana (camel pose) or matsyasana (fish pose) as a counterpose.
Halasana:
Matsyasana:
Saturday, October 17, 2009
Jala Neti
Tis the season of cold & flu! From the basic sniffles to the Big One (a little thing called H1N1) - everyone seems to be prepping their bodies and minds for an onslaught of sickness.
Enter the neti pot. Although not just for preventing and easing symptoms of cold and flu - this ancient yoga practice can soothe your sinuses all year long - the neti pot is definitely useful during this precarious season. We've had lots of people asking about them at the studio so I thought I'd provide a little info here.
Jala neti is one form of shat karma: yoga practices for body purification. These practices are ways of keeping the body clean and healthy so that we can feel comfortable when we practice asana (postures), pranayama (breathing techniques) and meditation. In Western science, jala neti is becoming well-known and medical doctors frequently recommend the practice for people with sinus irritations.
For anyone new to jala neti, the practice can be a little daunting. However, it doesn't take long to feel the positive effects and people are often surprised by how easy it really is (I know I was when I started!). To help you get started, the Himalayan Institute offers this how-to video.
From personal experience, I'd say the hardest thing is getting used to breathing while you pour the water through the sinuses. As long as you relax and breathe through your mouth you'll be fine!
You can find neti pots at a few locations in St. John's. We carry the same ceramic pots you see in the above video from the Himalayan Institute. Natural health stores and even basic drug stores often carry them as well.
So before you concede to the winter sniffles and sinus stuffiness, try a neti pot. Once you get used to it, your sinuses can be cleansed as quickly as your teeth each morning!
Enter the neti pot. Although not just for preventing and easing symptoms of cold and flu - this ancient yoga practice can soothe your sinuses all year long - the neti pot is definitely useful during this precarious season. We've had lots of people asking about them at the studio so I thought I'd provide a little info here.
Jala neti is one form of shat karma: yoga practices for body purification. These practices are ways of keeping the body clean and healthy so that we can feel comfortable when we practice asana (postures), pranayama (breathing techniques) and meditation. In Western science, jala neti is becoming well-known and medical doctors frequently recommend the practice for people with sinus irritations.
For anyone new to jala neti, the practice can be a little daunting. However, it doesn't take long to feel the positive effects and people are often surprised by how easy it really is (I know I was when I started!). To help you get started, the Himalayan Institute offers this how-to video.
From personal experience, I'd say the hardest thing is getting used to breathing while you pour the water through the sinuses. As long as you relax and breathe through your mouth you'll be fine!
You can find neti pots at a few locations in St. John's. We carry the same ceramic pots you see in the above video from the Himalayan Institute. Natural health stores and even basic drug stores often carry them as well.
So before you concede to the winter sniffles and sinus stuffiness, try a neti pot. Once you get used to it, your sinuses can be cleansed as quickly as your teeth each morning!
Wednesday, October 14, 2009
New Monthly Newsletter
Bobby just created the most wonderful monthly newsletter and so of course, I had to share! Click above to view.
Namaste and happy reading.
Oh and email me if you'd like to be added to the email list: info@shaktiyogastudio.ca
Namaste and happy reading.
Oh and email me if you'd like to be added to the email list: info@shaktiyogastudio.ca
Saturday, October 10, 2009
Thanksgiving
This weekend many of us will be crowded around dinner tables, enjoying time with friends and family and of course indulging in lots of delicious food. In the spirit of giving thanks I thought I'd share a list of things I'm thankful for at this moment in time. It's not nearly exhaustive, just a few things that are stuck in my mind right now.
I am thankful for:
- amazing family and friends who have given so much time and energy to our Studio
- the luxury of being invited to (and rsvp-ing to) three Thanksgiving dinners!
- the ability to spend my days doing, discussing, promoting and living yoga
- the fresh clean air in my home city
- my body, which is understandably cranky right now, but still holding up to the new regime of yoga all day, every day
- a beautiful community of people that has come together at our little yoga space, sharing energy and spirit
I'm sure over the next two days I'll think of many more things to be thankful for. Of course, that's the beauty of being appreciative and giving thanks - it's something we can do daily, cultivating gratitude all year long.
Thank you.
Namaste.
Meaghan
I am thankful for:
- amazing family and friends who have given so much time and energy to our Studio
- the luxury of being invited to (and rsvp-ing to) three Thanksgiving dinners!
- the ability to spend my days doing, discussing, promoting and living yoga
- the fresh clean air in my home city
- my body, which is understandably cranky right now, but still holding up to the new regime of yoga all day, every day
- a beautiful community of people that has come together at our little yoga space, sharing energy and spirit
I'm sure over the next two days I'll think of many more things to be thankful for. Of course, that's the beauty of being appreciative and giving thanks - it's something we can do daily, cultivating gratitude all year long.
Thank you.
Namaste.
Meaghan
Tuesday, October 6, 2009
Flexibility for Heart Health
A recent study has linked flexible bodies with flexible arteries. Wondering why you may want flexible arteries? Well, arteries that are elastic help to moderate blood pressure whereas stiff arteries just get clogged up! One more great reason to practice yoga (we knew it was good for the heart, but I love that we can add 'artery health' to the long list of yoga benefits)!
The hilarious yogis at Yoga Dork blogged about this heart health finding earlier today. You can read their witty and informative take on the study here. My favorite line? "Yoga, just like Drano®!" But more environmentally friendly of course ;)
The hilarious yogis at Yoga Dork blogged about this heart health finding earlier today. You can read their witty and informative take on the study here. My favorite line? "Yoga, just like Drano®!" But more environmentally friendly of course ;)
Monday, October 5, 2009
Kids Yoga
Today we put together a plan for our first session of Kids Yoga classes. Soon we'll have lots of little yogis and yoginis jumping, playing and of course, acting like animals in aptly named yoga asanas. We're so excited about the level of energy this class will bring into the studio!
Curious to know more about the fun combination of kids and yoga, I did a quick online search for interesting info and came across a good article from Yoga Journal.
The author and well-known kids yoga instructor, Marsha Wenig writes:
Curious to know more about the fun combination of kids and yoga, I did a quick online search for interesting info and came across a good article from Yoga Journal.
The author and well-known kids yoga instructor, Marsha Wenig writes:
"The physical movements introduce kids to yoga's true meaning: union, expression, and honor for oneself and one's part in the delicate web of life".
And isn't this true for all of us? Kids or adults, we use physical yoga asanas (poses) to move towards a better understanding of our place in the world.
More to follow on this as we get the classes started. Can't wait to report on all the little cobras, dogs and lions we have running around the studio!
For details on this class contact us: info@shaktiyogastudio.ca
Namaste,
Meaghan
More to follow on this as we get the classes started. Can't wait to report on all the little cobras, dogs and lions we have running around the studio!
For details on this class contact us: info@shaktiyogastudio.ca
Namaste,
Meaghan
Friday, October 2, 2009
Sun Salutations
Since adding two early morning classes to the schedule this week (7:15am), I've been thinking a lot about Sun Salutations. Known as Surya Namaskar in Sanskrit, this series of postures is a beautiful way to start your day; invoking the sun and greeting the morning. Physically, it also makes sense to practice Surya Namaskar in the morning. This series wakes up the whole body, lengthening and strengthening major muscle groups plus energizing the respiratory and circulatory systems.
Different schools of yoga teach different Sun Salutation series', but in general there are about 8 key poses, or asanas. Yoga Journal provides a nice step-by-step outline of a Sun Salutation, which you can find at this link. Here in the studio, we teach steps 5 & 6 in slightly different ways (raising the arms in lunge before plank, and moving to cobra pose instead of upward facing dog) but this is still a nice outline for anyone wishing to incorporate Sun Salutations into their home practice.
Another nice example is this video by Shiva Rae. Love that sunrise in the background!
If you're interested in the history and tradition of Surya Namaskar, Richard Rosen offers a good description here. He brings attention to the ancient roots of Sun Salutation (it's 2500 years old!) and it's intention as a means to honor the sun as the "physical and spiritual heart of our world...".
Next time you're up early try taking a few minutes to practice Sun Salutation before work or school. Find a deep connection to your breath as you experiment in the series, and enjoy the multitude of benefits of practicing Surya Namaskar before starting your day.
Om Shanti,
Meaghan
Different schools of yoga teach different Sun Salutation series', but in general there are about 8 key poses, or asanas. Yoga Journal provides a nice step-by-step outline of a Sun Salutation, which you can find at this link. Here in the studio, we teach steps 5 & 6 in slightly different ways (raising the arms in lunge before plank, and moving to cobra pose instead of upward facing dog) but this is still a nice outline for anyone wishing to incorporate Sun Salutations into their home practice.
Another nice example is this video by Shiva Rae. Love that sunrise in the background!
If you're interested in the history and tradition of Surya Namaskar, Richard Rosen offers a good description here. He brings attention to the ancient roots of Sun Salutation (it's 2500 years old!) and it's intention as a means to honor the sun as the "physical and spiritual heart of our world...".
Next time you're up early try taking a few minutes to practice Sun Salutation before work or school. Find a deep connection to your breath as you experiment in the series, and enjoy the multitude of benefits of practicing Surya Namaskar before starting your day.
Om Shanti,
Meaghan
Welcome to Our Shiny New Blog
Welcome to Shakti Yoga Studio's brand new blog, yogis and yoginis!
We're jumping into the blogosphere in hopes of sharing more information with you than is possible during classes at the studio. We'll use this platform to discuss the great big topic of yoga and hopefully build a community of readers who can share their ideas, knowledge and experience as well.
The yoga community in St. John's, NL (where we're based) is growing - rapidly. It seems that we're on the cusp of a tremendous surge in yoga's popularity here in the city. As the first full time and full service yoga studio that has emerged from the small community of excellent yogis that teach and practice here, Shakti Yoga Studio is excited to take part in supporting people as they start (or continue) their journey in yoga.
This blog will primarily be written by me, Meaghan Hutchings, co-director here at the studio. Of course there may be special guest appearances by my business partner Bobbey Bessey or other members of our expanding studio community. We'd love to hear from you - so if you're reading, leave a comment or send us a message to let us know you're out there! We're also open to ideas for topics you'd like to see covered here, questions you'd like to put out to the community, reading lists you'd like to share, other blogs you like, and just about anything else!
Om Shanti,
Meaghan Hutchings
Studio Director,
Shakti Yoga Studio
We're jumping into the blogosphere in hopes of sharing more information with you than is possible during classes at the studio. We'll use this platform to discuss the great big topic of yoga and hopefully build a community of readers who can share their ideas, knowledge and experience as well.
The yoga community in St. John's, NL (where we're based) is growing - rapidly. It seems that we're on the cusp of a tremendous surge in yoga's popularity here in the city. As the first full time and full service yoga studio that has emerged from the small community of excellent yogis that teach and practice here, Shakti Yoga Studio is excited to take part in supporting people as they start (or continue) their journey in yoga.
This blog will primarily be written by me, Meaghan Hutchings, co-director here at the studio. Of course there may be special guest appearances by my business partner Bobbey Bessey or other members of our expanding studio community. We'd love to hear from you - so if you're reading, leave a comment or send us a message to let us know you're out there! We're also open to ideas for topics you'd like to see covered here, questions you'd like to put out to the community, reading lists you'd like to share, other blogs you like, and just about anything else!
Om Shanti,
Meaghan Hutchings
Studio Director,
Shakti Yoga Studio
Subscribe to:
Posts (Atom)
Posts
