School Yoga Program Not Religious, Judge Rules

July 1, 2013

A San Diego judge ruled Monday that the Encinitas Union School District’s yoga program is not religious by nature and, therefore, may continue as part of the curriculum.

San Diego Superior Court Judge John Meyer heard testimony from religious scholars, school officials, and parents to determine if the yoga program is appropriate for public school in the?trial.

The plaintiffs in the case, parents with children in the school system, argued that the yoga program is religious in nature and violates the separation of church and state. Encinitas Union School District Superintendent Timothy Baird has maintained that the program is secular and that any religious references had been removed.

Meyer ruled in favor of the school district.

The yoga program is funded by a $533,000 grant from the K.P. Jois Foundation, which promotes Ashtanga Yoga. It brings yoga to children at all nine schools in the district as a part of physical education classes. Students who do not wish to participate are allowed to opt out.

This ruling only impacts the Encinitas Union School District, however, it could be used as a precedent for similar cases in the future.?The plaintiffs are expected to appeal?the decision.

Posted in Uncategorized | Tagged Encinitas, lawsuit, trial, yoga and religion

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There's an app for that

Smartphones and tablets will get a bad reputation for the keep, what our minds (and fingers) booked, when we could be connected with the present. But they make it even more convenient, appreciate, and in some cases Yoga and meditation make easier practices accessible to the masses. We love everything that facilitates the practice, reminds us and close with our breath, and sets the yoga community support in our hand.

Here, a few of our favorite recently also are published mobile apps that help us to centre - back if we are traveling.

Yoga poses around the world

This new iPad app from YogaTrail, asks the yoga community around the world to upload pictures of himself exercise a variety of poses. The app is also on Facebook. It makes to browse for fun and to see the diversity of the people of that they represent in the yoga community. It can to locate pose or parts of the country. It is a fun way and way connect, inspire and thrill, too (if you decided to add your own photo to the mix). Check it out here.

Yogify

There tons of mobile apps that offer guided Yoga videos, but a new app from EA Sports, the best is known for sports video games like Madden NFL, called Yogify, is the first mobile app by a large video game developers.?Yogify offers sequences introduced and demonstrated by Alex Mazerolle, Vancouver yoga teacher. It also allows users, level of difficulty, select, find one at the same time represent, choose music and share their progress via Facebook and Pinterest. Read more here.

OM Finder

Clothing company lululemon recently a free mobile app, OM-Finder, by the user, yoga classes in your area to find, invite friends and share their timetable about social media. You can restrict classes area, teachers, or styles and the sharing function could be to coordinate a fun manner with your yoga friends. We would be pleased to see that venues represent a greater variety of class here-such as gyms and smaller independent studios, which do not use the MindBodyOnline software (which is in partnership with lululemon to create the app). But it is still a handy tool, especially if you are looking for a yoga class, while on the go. Read more here.

GPS for the soul

Not your phone, you probably need to tell you if you are stressed out, but that's exactly what this new app from Huffington Post claimed to do. Check it reminded you several times during the day in. Here's how it works: when you created your index finger over your cell phone camera, is the app "Measure your emotional state" (by measuring your heart rate and heart rate variability) and tell you whether you are stressed or calm. Then it proposes to make a guide return to Center things such as music, poetry, breathing techniques, and, Yes, yoga. In addition it connects with friends via social media and what your friends, relieve stress helps allows you share your guide to watch.?Read more here.

No Yoga applications are you using?

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Satan Doesn’t Live Here After All

June 17, 2013

Phew, these yogis aren’t possessed.

Republican candidate for Virginia lieutenant governor E.W. Jackson last week clarified his views on yoga and other topics, saying he doesn’t believe yoga leads to Satanism as had been widely reported following a?National Review Online post that quoted from his 2008 book, Ten Commandments To An Extraordinary Life. In the book, Jackson wrote that the purpose of meditation is to “empty oneself” and that Satan is “happy to invade the empty vacuum of your soul and possess it.”

Jackson said the quotes had been taken out of context and distorted.

“I do not believe that yoga leads to Satanism,” he told a press conference. “One of my ministers is a yoga instructor. What I said was that Christian meditation does not involve emptying oneself but filling oneself … with the spirit of God. That is classic biblical Christianity.”

Jackson, a minister who was once a syndicated radio preacher, also came clean about experimenting with marijuana and other controlled substances during his youth, and shared that he once had to file for bankruptcy after a failed attempt to start a gospel radio station in Boston.

Posted in Uncategorized | Tagged politics, Satan, virginia

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Yoga Helps Incarcerated

One of the greatest benefits of yoga practice is that it trains us to stay calm when emotions and physical sensations get intense. This type of training not only allows our negative emotions to pass more quickly, but it encourages us not to impulsively act out from a place of anger, fear, or hostility. So, could this aspect of yoga practice be helpful to those who are incarcerated? A new study says yes.

In a recent 10-week study funded by the Prison Phoenix Trust, an Oxford, England, based charity that offers yoga classes in prisons, psychologists assessed the benefits of yoga for prisoners. Study leaders Dr. Amy Bilderbeck and Dr. Miguel Farias, who are Oxford University researchers in the Department of Experimental Psychology and Psychiatry, found that prisoners who took one 90-minute yoga class each week improved in mood, had a decrease in stress, and were able to curb impulsivity. This last finding indicates that yoga may not only be a way of helping inmates deal with the stress of incarceration, but that offenders may have a better shot of resisting the temptation to commit crime again once they are back out in the world.

“Almost half of adult prisoners return to prison within a year, having created more victims of crime,” Sam Settle, director of the Prison Phoenix Trust, says in an article posted on the India Educational Diary website. “So finding ways to offset the damaging effects of prison life is essential for us as a society. This research confirms what prisoners have been consistently telling the Prison Phoenix Trust for 25 years: yoga and meditation help them feel better, make better decisions, and develop the capacity to think before acting–all essential in leading positive, crime-free lives once back in the community.”

Before and after the yoga course, all the prisoners completed questionnaires measuring mood, stress, impulsivity, and mental wellbeing. The results of the study were printed in the Journal of Psychiatric Research.

“We’re not saying that organizing a weekly yoga session in a prison is going to suddenly turn prisons into calm and serene places, stop all aggression and reduce reoffending rates,” said Bilderbeck, who is also a yoga practitioner. “But what we do see are indications that this relatively cheap, simple option might have multiple benefits for prisoners’ wellbeing and possibly aid in managing the burden of mental health problems in prisons.”

Read more YJ coverage about prison-yoga programs:

Yoga in Prisions

A New Conviction

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Connecting the Yoga Service Community

June 26, 2013

Teaching yoga to underserved populations is growing trend within the community. Call it karma yoga or seva (selfless service), or simply the desire to share the wide-reaching benefits of yoga, the practice is being introduced to prisoners, veterans, seniors, homeless mothers, and even schoolchildren.

Now there is a publication for the people doing this work. The Journal of Yoga Service,? a biannual release from?the?Yoga Service Council, presents advice and wisdom to colleagues already involved with yoga service, and to those just starting out.?”There’s a definite need for a forum to discuss issues specific to [this] emerging field,” says Editor in Chief Kelly Birch. “There’s a need to establish best practices for working with various populations and also a need to share effective organizational strategies so that yoga service is both effective and sustainable. That includes the absolute necessity for self-practice—we serve effectively when we do the practice ourselves.”

The idea for the new magazine, whose inaugural issue is available now for free, came from a special issue of the International Journal of Yoga Therapy that featured yoga service research and best practices. Many of the contributors were active in these spaces and had lots of ideas to share. “It was clear from that experience that the community could support its own journal,” said Kelly McGonigal, who served as the editor in chief of the International Journal of Yoga Therapy from 2005 to 2012. McGonigal is a peer reviewer for the new journal, along with several other well-known leaders in the yoga service community such as Leah Kalish and Jnani Chapman.

In future issues of the journal, which will be available to council members, will include more research and program evaluation, Birch says.? Got an idea to share? Birch is now accepting submissions for the next issue.

Posted in Uncategorized | Tagged Kelly McGonigal, yoga in prison, yoga service, yoga therapy

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Yoga International Ceases Print

July 15, 2013

Yoga International, a publication of the Himalayan Institute, is folding after 22 years. The non-profit institute will instead share its yoga philosophy teachings via a revamped website.

“I think it’s a really sad day for the yoga community,” said Linda Sparrowe, who has been Yoga International’s editor in chief for the past two years. Sparrowe, who was also an editor for Yoga Journal in the 1990s, said she felt that together ?YJ and Yoga International had touched the entire demographic of yoga aficionados, both those interested in yoga lifestyle and culture and those who are more interested in the philosophy of the practice. “There’s really nothing to replace it,” she added.

Some of the columns from the magazine, including the Yoga Sutras by Himalayan Institute spiritual leader Pandit Rajmani Tigunait, will continue online, along with new e-courses, columns and news. Read more here.

Posted in News

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Tennis Star Trains with Yoga

July 17, 2013

Yoga might be a key piece to tennis star Andy Murray’s Wimbledon victory last Sunday. Murray has credited Bikram Yoga, the intense 90-minute heated practice, as helping him stay supple and improve his muscle tone.

The 26-year-old from Scotland became the first British male to win a Wimbledon title in 77 years.

After years of criticism that his lack of conditioning was keeping from fulfilling his promise, Murray enlisted a whole team of support including a sports psychologist, physiotherapists, and nutritionists, in addition to his coach. But yoga has kept him on his toes.? “Until you do it you can’t comment on how difficult it is,” Murray was quoted in an article in?The Independent.?”It’s tough. It’s ugly.”

Murray also won the US Open last year and is an Olympic gold medalist from the 2012 games.

Despite winning Wimbledon, he is still ranked number 2 behind Serbian Novak Djokovic. For the record, Djokovic also credits yoga for helping him with his game.

Posted in Uncategorized | Tagged Andy Murray, tennis, wimbledon

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Sun Salutations Video Series: How to do Standing Forward Fold (Uttanasana)

See all articles in the Sun Salutations Video Series series here. Chairs make great props for bending forward

For years and years and years this posture has been my nemesis.

I hated it. I sucked at it. It challenged me in every way.

When I first started yoga, back in 1995 at a ten-week Iyengar course, I was so incredibly tight that when we went into a standing forward bend, I couldn’t even reach forward and touch my knees.

I had no forward movement in my pelvis at all – my hamstrings were just way too tight. And that’s the first part of the body that must be freed up for a standing forward bend to happen with ease.

We must be able to hinge through our pelvis. If the pelvis can’t hinge forward, we tend to bend at the waist, which strains the lower back and doesn’t provide any benefits to the body at all.

The first is to allow our knees to bend deeply. This releases the hamstrings and makes it easier for the pelvis to tilt. If you have tight hamstrings – it’s the first port of call in forward bends. Bend the knees. Allow the pelvis to find movement. Sometimes walking the heels up and down, or lifting them right up as I am in that photo also helps.

The second way to help our pelvis learn to move is to place the hands on the hips to bring awareness into that area of the body. Where the hands and breath goes, our awareness goes. All the time we took in Mountain Pose in finding the correct alignment of our pelvis starts to pay off here. We already have a greater awareness of this part of the body and can sense how it can tilt forward and back. With the hands on the hips, we can encourage it to tilt forward.

The third way is to keep the sternum lifted and the shoulder blades drawn toward the spine and down toward the tailbone – again, something we spent time developing in Mountain Pose. In fact, it’s incredibly useful to remind ourselves that as we hinge at the hips to bend forward our spine is retaining the alignment of tadasana.

Only after there’s free movement through the pelvis and the spine can stay long and open do I even begin to contemplate finding any depth in the posture.

In fact, up to this point, playing with a standing forward bend while using a bench or chair for support in front of you is a wise move. You can rest your hands or arms on the support and focus on lengthening the spine and strengthening the legs.

That strength in the legs is key if you want to find depth in the surrender of the forward bend.

It’s also the aspect of the forward bend that I have only integrated in the last year.

Because my legs weren’t activated, they weren’t strong. Because they weren’t strong, my body didn’t feel safe in letting go and surrendering and I was unconsciously gripping around my hips and spine, making it impossible for me to actually bend forward.

Doh!

So this year, my focus in standing forward bends – once my spine and pelvis – has all been in my legs.

This starts in my feet. I often walk my heels up and down, grounding through the balls in my feet over and over… yes, just like the way we did in Tadasana. This ensures that I’m sending the grounding force down through my feet into the ground. With that descending force arises a strength up my legs which supports me and frees my hips.

It’s been incredible to witness from the inside out.

And it’s taken time.

I’ve discovered that I have -or had – a weakness in my right leg and foot. No surprise there. When I was 25, my spine was deteriorating after the apparent initial success of my spinal fusion at age 16. I had constant sciatic pain down my right leg, my foot was half numb and I was walking with a limp. It was like all life force retreated from that leg and foot.

This doesn’t just happen automatically – not yet anyway – I have to consciously think about it and make it happen every time in a forward bend.

But what a difference.

Suddenly, there is a surrender happening. I have the strength through my legs and hips – in the right way – to let go.

It feels magical.

With bent knees, my belly is melting on to my thighs and my nose is grazing my shins.

I am learning to let go.

Standing forward bend has become a brand new posture, yet again. It’s one of my favourites now, and one I work with daily – whether on my mat or not.

Kitchen benches are the perfect height for releasing into a forward bend, and nothing is more delicious for the body after cooking or washing dishes than just taking the time to breathe it all out.

Standing washing dishes, we can play in Tadasana. In the kitchen or at the dining room table, we can take a moment to surrender forward.

It’s our yoga. It’s our life. It’s all one.

Explore movement in the pelvis, tilting forward and back, hands on hips.Find length through the spine, keeping the sternum open.Walk through the feet, bending the knees and grounding through the balls.Don’t be afraid to bend the knees deeply and find a place of surrender.Read more: Sun Salutations Video SeriesRead the last article

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Five things a yoga instructor should never say in class

Uh…did they really just say that?

I love me some yoga, and have loved it (albeit sometimes a little inconsistently) for a good solid ten years.

While I always seem to learn something new – a new posture, technique or way to relax into my poses – I have also been privy to some cringe-inducing, nose-scrunching phrases muttered by an instructor (or five) of mine.

Though most of them can be shrugged off with a simple “ew”, others have left me questioning my instructor’s reasons and shaking my head in bewilderment.

Curious to know what said phrases are? Read on, yogis.

Is it just me or is this not awwwkward?

I mean, I’m all for venting with your girlfriends over a glass *cough * bottle *cough * of wine, but I firmly believe that a yoga class is not the place to rant about your personal problems.

After all, each of us are in that class attempting to better ourselves, clean and clear our minds and ultimately, move deeper into our poses; not to commiserate over lost love.

Besides, isn’t yoga all about focusing on the positive and letting go of our ego?

If so, then there should be no reason for a teacher to try and illicit sympathy from their students.

Remember, a yoga class is not about the instructor’s personal life, it’s about helping students progress.

“Two minutes?”

That was my audible reaction to my teacher demanding we all hold our quivering bodies strong for a straight 120 seconds.

It just seemed a little torturous for a class that is not supposed to be about the superficial appearance of our bodies or rapid weight loss.

Yet I held my position, shook like a flimsy leaf and silently reprimanded myself for bathing my mashed potatoes (and meat…and yorkshire pudding) in a sea of gravy.

And not only did I curse every second of that one hundred and twenty seconds but my time with that instructor was short-lived after that class.

Especially after she demanded…

Excuse me? How embarrassing.

Now maybe it’s just me but the last thing I want to be reminded of when I’m in my happy place (a.k.a. my yoga class) is that I may or may not have a belly to suck in.

Not to mention the fact that I noticed women looking around the class with a look of defeat in their eyes.

Instead of calling upon a common insecurity that many of us women have and reinforcing negative body issues, it is the instructor’s job to make us all feel comfortable.

After all, we’re in yoga, not bootcamp!

Woah woah woah! Did she just single me out by name? Yikes!

While I’m sure she had the nicest of intentions, calling out a particular student in your class is a big-time no-no.

Not only will you make them feel sheepish but you take a cut at their confidence levels by announcing to the rest of the class that someone’s abilities may not be as advanced as others.

Realize that no instructor worth her weight should ever call out a student who may be trying to advance, but at their own pace.

Yoga class is not a place for judgments; and if you really must say something, please walk over to that student and try to help them instead.

Bleh! This might be my least favourite thing to hear during a zenned-out yoga class.

I mean, who says that in a class full of both men and women?

Well, to answer that: My old yoga instructor. Nearly. Every. Class!

Though I understand the reasoning – inversions are not optimal when menstruating – it is downright distressing having to announce that you are surfing the crimson wave to a class full of near strangers.

Instead, offer a few different options to those who may not be fit for inversions that particular week. That way they can silently move into their adjusted pose without having to announce to the class that they are out of commission for the week.

Besides, the only reason your student’s cheeks should be rosy is because you led a challenging class, not because you humiliated them in front of a group.

V is the cheeky creator of?CarryOnDiet.com?where she blogs and vlogs on how to stay healthy while travelling.

From an easy-to-make?protein pancakes recipe?to short-burst workouts you can take with you anywhere, her goal is to help fellow globetrotters looks as good as they feel while wandering the world. Hit her up on?Facebook?or shoot her?a tweet?but be warned, she’s a talker!

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What does it mean to “breathe into it” in yoga?

Breathing into a twist helps us mindfully move deeper without wrenching our body. Demonstrated by YLB Reader Kay Gries

There’s loads of phrases which yoga teachers toss around willy nilly that after time cease to have any real meaning.

Phrases like:

Surrender into the poseLet your heart openFind your centreHonour yourselfLet yourself come into a place of…Honour yourself for committing to your practice today…

I know, I say these things. Thing is, many of these phrases have value and depth, and – in the right circumstances – apply to the practice.

In particular, the much over-used “breathe into it” is gold – when you know what it means and how to apply it.

So what does “breathe into it mean”?

First, a detour.

Yoga as a practice is best taught one on one with a teacher who can respond to the actual needs of the student as they arise. That means that if and when the phrase “breathe into it” was used, the student would both need to hear that particular phrase and be ready to grasp and apply what it means.

However, 99% of us learn yoga in class situations, where the teacher is speaking to anywhere from 5 students to 100 students all at different places and stages in their understanding of yoga. The phrase “breathe into it” might be perfect for one student in the room at one time, and completely useless for all the rest.

Until the day when it does become useful and you suddenly get it and realise, oh… that’s what that teacher’s been going on about for all this time.

That’s it indeed.

So if you don’t know how to breathe into it in your yoga, don’t worry about it. It doesn’t matter. With practice, attention and intention, one day, you will know.

That said, it doesn’t hurt to also apply yourself and read and practice at home, playing with the concept of breathing into all by yourself. That’s a great way to learn yoga.

Now.

It is first and foremost the only action that initiates and drives everything else. From a place of stillness, I breathe. That breath travels – or experientially appears to travel – all around my body. That breath then moves my body according to what asana I’m currently practicing or about to practice.

In Tadasana Pose, or Mountain Pose, this means that from a standing tall position, I breathe down into my lungs, allowing my rib cage to expand and drop. The breath travels down my spine into my pelvis and lengthens my tailbone to the ground. As I inhale, the breath travel back up my spine and lengths the crown of my head toward to sky.

On the next exhale, I again feel the breath dropping down through the body, down the back of the body and into the heels and my feet release into the earth – in essence, grounding. The inhale again rises up the body and my sternum may lift and my collarbones broaden.

Every inhale expands and opens my body according to where I’m holding tension and what the potential of the posture is.

Every exhale grounds and deepens the posture, according to where what parts of the body are touching the ground and where I need to soften.

Every movement, every posture, all the time. That’s yoga.

Now, you’re just beginning yoga, you’ve got no idea how to breath into your spine, let alone your feet. How on earth to you get from where you are now to where I am now?

Practice. Intention. Imagination. Openness. Willingness.

That’s how.

At this stage, you’re not trying to change anything, fix anything, or direct anything. You’re just noticing what is. You’ll notice where you hold your breath and where you take short sharp breaths and where your breath gets stuck. That’s your breath talking to you and giving you feedback about how you’re experiencing the posture. Notice it. Learn to repsond to it.

Case in point.

I’m at Bikram. we’re going into a standing background. The woman beside me is taking short gasping breaths, as if she’s a goldfish been tossed from her bowl. Her breath is telling her all kinds of things right now – but unless she knows to listen to it, she likely hasn’t even noticed what’s going on.

She’s got no idea what her breath is telling her, and I know that, because she’s not responding to the messages.

Which brings me back to my initial point about over-used phrases in yoga classes. They sound empty and meaningless much of the time – because they are unless they are specifically directed at a student who needs to hear that actual phrase in that precise moment. Otherwise, they’re just catch-all sound-good yoga-speak.

But when they are directed at a student – especially one who hears the phrase and is able to respond to it – the energy in the room knows. There’s a collective noticing of the specific directive and the specific response.

So next time you hear a phrase in class and it you have no idea what it means, take the time to go and ask the teacher afterwards. If they’re a decent yoga teacher, they’ll be able to tell you what it means and how it applies to your practice. If they’re really good, they may even be able to demonstrate what it means.

Camel posture is one of my most favourite postures for demonstrating the need to breathe into anything. So often people assume the starting position and then physically crank themselves back into the backbend and THEN attempt to breathe.

Instead, my suggestion is to assume a starting position – kneeling straight up with the hands on the hips, fingers facing up.

Next comes the breath- before moving, before bending back, before going anywhere. This is where we get to practice breathing into it.

As you exhale extend your tailbone toward the ground creating space in your lower spine and squeeze your inner thighs together.

As you inhale press your hips forward and allow the breath to rise up the front of the body lifting the sternum toward the sky.

At this point, the head may or may not begin to look up and back.

Repeat – exhale and find stability, strength and grounding. Inhale and find expansion, lift and opening.

Oscillating between the inhale and exhale like this – rooting and growing – you’ll find that Camel naturally opens up. You don’t have to move your body anywhere – you are moved into it. Best of all, you are moved into it with a full, natural, expansive breath.

That’s breathing into it.

But wait, there is another way to see breathing into it.

It’s at this point our teacher will often tell us to “breathe into it”. The reason?

When we breathe deeply and with attention to both our breath and the area we’re fighting against, that holding, resistance or tension will begin to soften and let go.

So we notice where we’re holding tension in a posture. We bring attention to our breath. We allow our breath to be soft and full, maintaining that dual attention on breathing and the place of tension. That wilful connection of the two concepts in our mind is enough. Breath enters the area of tension. Tension melts.

So next time you’re in a yoga class and the teacher says either to the class or to you in particular, breathe into it, here’s how to respond.

Check and see it applies to you - start by listening to your breath. Is it soft and full? If it’s tight, or you’re holding the breath, back out of the posture until you reach a place where you can breath comfortably and then allow the breath to take you back into the posture.

Check in on your body – are you subconsciously resisting the posture in any way? Can you sense any tension in your body? Keep your attention on that place in the body and bring full attention to your breath as well. Focus on letting go on the exhale, softening and releasing as much as you can. Keep that dual awareness going.

Finally, maintain that awareness on your breath and surrender to it’s directive – let your breath take you into the postures, oscillating inhale and exhale by oscillating inhale and exhale. Just like I do in this short video of Standing Wide-Legged Forward Bend.

Here, I use my breath to open the posture up from the inside. That’s breathing into it. I breathe into my spine, I breathe into my hips, I breathe into my upper back… I let my breath take me deeper into the posture and release any areas of tension.

And that’s it. Now you know what it means to “breathe into it”. Now you can make it work for you.

Before you go though, a 2 minute video of me demonstrating one way to breathe into a posture.

Heard a yoga phrase that needs explaining? ?Drop me a line and I may just write an article about it.

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Quality of a Good Yoga Teacher

Quality of a Good Yoga Teacher

Give:

When we teach, it is no longer about ourselves. It is all about giving to?the students. It is not about showing the students in class what the teacher can do and get into an advanced pose. It is about helping the students to have a greater understanding and awareness to their own body, to achieve a better body alignment and going into deeper practice. It is about paying attention to each and every students that is in the class.

Details:

Always give clear detailed instructions. When it comes to a more complex pose, break it down and make it accessible to everyone. Give the variations for the poses. Let the?students know which part of their body they are working on. Activating & engaging the right muscles. It is the details that take one to new places in their practice, places that they never thought they could get to before.

Adjustment:

To be sharp enough to see the body type, assist them to go into poses with proper alignment. We do not want students to pick up wrong habits as it could be harder to correct those bad habits than to teach a fresh new body. When we see that the student is ready for a deeper practice, assist & adjust them to go deeper.

Fun:

Commonly seen in class, we can get too serious about yoga and get caught up in the competitive aspect of our own practice and miss the part that is pretty important which is Fun! Keep the energy of the class high, motivate the students, put in the fun element, bring out more smiles and laughter in the class. Is play time, Let’s go play!!

Words:

Make every word counts. Empower the students. Motivate the students. Encourage the students. Whether is it the soft delicate words that warm the hearts of the students and make them less intimidated ?or the hard pressing words to allow the students push a little harder, the purpose is still to empower the students to do what they can even when their mind tell them that they can’t.

Self-Practice:

In order to teach, one should continue to practise yoga regularly. This is so important. How can one teach without him/herself practising what he/she teaches? Remember, we should not be practising together with the students while we are teaching!

Joey Soh Pek Koon (200hr Weekend Mar-Jun 2013)

Filed under: General, Tirisula Yoga Teacher Training

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A young man, a desire to meditate and India around the year 1979

The author in his current yoga studio

April 1979,?Kundabodha, a Meditation hermitage in Sri Lanka.

This young man had been travelling for some time.

Having already begun to learn the disciplines of Hatha Yoga, he now had a burning desire to learn meditation. In particular Buddhist meditation had an appeal to him.

After all, in much of what he had read in those recent times, the authors wrote that the illusory nature of mind transforming substances could only lead to suffering.

Lama Anagarika Govinda had acknowledged that psychedelic experimentation with drugs had opened a generation’s mind. But this had been an induced experience, not a living experience arising from one’s own efforts.

Therefore this young man would learn to meditate and then he could find a tree, sit under it and discover bliss.

So, you asked, you sought and you were told. The young man wrote to the teacher and said he was on his way. Yes, this would be it, and before too long this busy mind would no longer be burdened by its perpetual inquiry into this or that.

After several weeks of travel he at last arrived at the hermitage. A bus dropped him off at the front gate and he walked in and introduced himself at reception.

Full of expectation of the experiences awaiting him, he stood silent as he was told that he could not be received that day, and would he please return tomorrow. He felt anguish and dismay as he awaited outside to catch a bus back to town.

Finding lodgings in an inn, he began to walk the streets. Such a mixture of odours graced the air and no doubt his lungs – cooked spices, diesel fumes, sewerage -not exactly pleasant, yet this was life at a very earthbound level. It was very real, there was no illusion to this.

Walking past a bar selling the local spirit his legs took him inside, and so he sat down and joined some locals for a drop – not more than two for it had been a while since his body had consumed alcohol. When he left, he knew his legs could walk, but his mind was a cloud of unknowing as it pondered on what Lama Anagarika Govinda would think about this.

Well, he knew that he did not know, at that moment. At the inn he slept.

The next morning, having taken breakfast at a road stall while observing the mass of humanity before him, he pondered on the awareness of eating. He had read that when eating, one should only be aware of the action of eating, and this he had read while eating, how ironic!

Suddenly he remembered a time when he went to visit a holy man who had left his forest abode to spend a little time with his disciples. The young man had been welcomed into the house where the holy man was staying and entered a room and along with many of his disciples sat at the foot of the master. He waited for something profound to happen, but it did not.

Before too long he was placing more attention on the sweetmeats that people had brought as offerings. As much as he tried not to think about those sweetmeats, it became a major focus of his thoughts.

When it came time to leave, he bowed before the holy man who then signaled him to come forward. The holy man smiled at him and he suddenly felt naked and exposed, but the smile continued as if to say all is well.

Then this man of few words before him gathered a generous amount of sweetmeats in his hands and offered them to him; a wish fulfilled. It was a long walk home through those forested mountains, but as he walked he experienced the awareness of the pleasure of eating sweetmeats.

As suddenly as he had entered his thoughts and memories he awoke to where he was at that moment and to where he was going.

So he retraced his steps of the previous day and before long was stepping down from the bus outside the hermitage. He was warmly welcomed and taken to a room where he could leave his belongings. Then he was led to the dwelling of the meditation master.

Sivali Thera was well known, should he ask a question? But he knew no question to ask, for all that he had read indicated that understanding could only come from within his own experience.

Sivali Thera was sitting under a veranda and welcomed him to sit before him.

He did so and the master looked at him with compassion and said:

Have no expectation.

and then proceeded to explain what he should begin to do.

For the next 21 days silence would be observed. For one hour he would sit and observe the breath, for the next hour he would walk, slowly, very slowly and observe the whole process of walking. In fact he would observe all his movements and the thought behind the movement.

The day would begin at 3.a.m.with the sounding of a gong. Throughout the day the gong would sound three times when lay people and monks would come together for group meditation. At 9 p.m. the gong would sound for all to rest.

A tall order, a very tall order he thought. Once a day he would be called by Sivali Thera to see how he was getting on.

Well, it did not sound very romantic but if this is how one learnt to meditate then so be it. By the end of day one, he wondered how he would get through the next twenty days. He was told to follow no other discipline during this time of retreat, not even yoga asanas. Oh how he desired to practise asana, but he observed the master’s words.

As the days passed everything intensified, his mind at times felt alert to the point of discomfort, for there was no distraction here. At times he desired some form of mental distraction. He was happy not to talk, but how nice it would be to read a book.

Sometimes his body felt like fire and the pain was intense. The master would say this is good for so much karma is being burnt, simply enter the pain, be mindful of it. How mindful can you be? He thought.

But soon this young man realised that the pain was not so bad for it was indeed easy to be mindful of it. After all, how could you escape it? In a bizarre way it was almost enjoyable.

He explained his experience to Sivali Thera, who then looked at him and said

Do not be distracted by the illusion of achievement, even if it arises through pain, be mindful, keep working.

And so he did, but this was not an easy journey and it was certainly not bliss.

After twenty-one days it was time to leave. Sivali Thera encouraged him to continue the practice of being mindful, only then would he gain insight.

He experienced relationships, family, responsibility, earning what he felt to be a right livelihood and understood a little better what it meant to be of a spiritual nature and yet of the world at the same time.

The journey was not one of bliss and yet there were blissful moments. He realised after many years that meditation is a process, a continuing journey that evolved with each individual’s personal circumstance.

At the core of meditation was an opening heart that enabled one to act out their life that would lead to an understanding of creation. From this, compassion for all living beings would arise.

Those first words of Sivali Thera always remained with him:

Have no expectation.

It is all quite simple really, one just has to practice, as best as one can, knowing that nothing arises without effort.

John began his yoga journey in December 1977, when by chance, he found himself at ‘The Institute of Yogic Culture in Trivandrum,’ South India. He travelled through India, Ladakh and eventually to Sri Lanka where he spent time in two different hermitages, learning Vipassana meditation. In 1979, he returned for further training to the Yoga Institute in Kerala.

At the end of 1979 John travelled to Europe and met his wife Dominique in France. In 1981 they arrived in New Zealand and established a biodynamic property in the Waimate district.

In 1992-93 John did the IYTA (NZ) Diploma Teaching Course and in 1997 completed the post graduate short course ‘The Release of Tension through Yoga’.

John currently teaches nine Yoga classes, and two modified Tai Chi classes a week. He ?is enthusiastic about the place of Yoga in society, has a love of the natural world, enjoys writing poetry and has begun to practice massage once again. You can reach John via email here.

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Love equals pain. Face it.

See all articles in the Men, lust, desire, obsession & compulsion series here.

It’s the summer of 2000 and I’ve just come back to Whistler, BC after nine weeks living on the side of a volcano in Maui.

I’d been on a mad adventure with a man I’d meet waitressing that winter in Whistler – but that’s another story.

My life is packed full of stories from that time, many of them involving men. I was young, carefree and a permanent traveller. It was four years since I’d graduated my Journalism Course and bailed on New Zealand, looking for fame, fortunate, freedom and adventure.

This particular night, I’d gone into The Longhorn Saloon, where I worked as a waitress – best gig in town – to pick up my pay cheque.

In winter, that pay cheque didn’t matter too much because we’d hit individual sales of $3000 in an eight hour shift, and make an average of $100 – $300 in tips per shift. Summer was different. The Longhorn Saloon was an apres ski bar, and despite it’s massive patio and hordes of people drinking corona in the sun, we waitresses only averaged about $50 – $150 per shift in summer. The $200 a week we made in wages counted in the summer time.

This good friend – lets call him Gerald – is a fellow Leo, born the day after me, and he’s got a heart of gold. I have a lot of fondness for him. He’s also one of the biggest coke dealers in town, which is somewhat perplexing.

Once, bemoaning the fact that his cell phone was full of messages and he couldn’t empty them without listening to each and every one… I offered to do it for him. Ever listen to a coke dealer’s phone messages?? Person after person after person demanding service instantly – talk about job pressure. Gerald was no pusher, he was pulled to pillar and post all over town by the demands of his clients. That’s another story too.

I join Gerald and his friend, who I don’t know, at the pool table. Pool is one of my favourite ways to spend time in a bar and I’m confident I can win. I probably do, but I have no recollection what-so-ever of playing pool. What I do remember is when Mike – that’s Gerald’s friend I hadn’t met before, and yes, that’s his real name – mentioned he’d been in advertising back in Melbourne.

Well.

Advertising.

Advertising sounded so grown-up and glamorous and hey, don’t they need copywriters?

Suddenly, Mike got a whole lot more interesting. Of course, he was already interesting. An Australian with a city accent, he was good-looking, had a confident physicality and the ease and charm of a Libran. As the afternoon bleed into night, and trips to the downstairs bathroom increased, he was looking more and more interesting.

Somehow, at some point, Mike and I decided to de-camp to my place, after making a purchase from Gerald and hitting up the local liquor store for pre-mixed Black Russians – which was what we’d been drinking all night.

We headed out to Alpine – cab or bus? Can’t remember. Wouldn’t have been a car though. Those were few and far between in the circles I moved in – no need in Whistler where you could walk the length of the valley in a couple of hours and the bus service ran every 7 minutes.

I was house-sitting a one -bedroom apartment that belonged to another waitress at the Longhorn. She’d gone off to LA for nine weeks to do her Bikram Teacher Training – the first time I’d ever heard of Bikram. Tania would go on to be my first, and still one of my favourite, Bikram teachers.

Mike and I set up in her lounge, drinking and doing rails and talking and talking. And talking. It wasn’t just the coke though – it was the connection between us. He was intelligent and easy-going and interesting and interested in me and we had so much to say to each other

Then we went to bed.

For about three days.

And yes… that’s another story.

I came back, and Mike was still in my bed. At least, he might have been. He might have gone home for the four days I was in Vegas – I don’t remember. But it felt like he was still there. And we took up where we left off.

This was Love, with a capital L. And the first Love with a Capital L I’d experienced since falling in Love with my first boyfriend in my last year of high school. We’re talking five or six years. I was in heaven, over the moon, giddy, on cloud nine, dancing to work, and loving it.

And Mike mostly stayed at my place.

We talked and laughed and made love and relished the fact we had this beautiful little one-bedroom all to ourselves – a rare thing in a ski-town with a chronic housing-shortage.

Mike’s face changes.

A black cloud washes over it and his eyes shut down.

He shuts down.

The honeymoon bubble we’ve been in pops and suddenly he’s making excuses to leave. He’s gone and out the door before I can say anything more, heading into town. Day has suddenly turned into night and I feel like I’ve just had a limb amputated.

The easy intimacy we’ve been sharing, the complete melding of Selves has been shattered.

But it will always have a weak foundation because of what I do.

This moment, my reaction, creates the seed for the ending.

My light-hearted reference to threesomes has triggered something in Mike – it’s brought up his insecurities. He’s wisely left because intuitively he knows he needs to work through this. However, I’m so attached to the romantic bubble we’ve been floating around in – something that’s not healthy at all – that I immediately chase after him.

I chase him because his insecurity has triggered my fear – I’m petrified of losing the intimacy we’d been wallowing in. I’m petrified of losing the Love.

This is the days before cell phones – the only person I knew who had one back then was Gerald. I don’t remember how I tracked Mike down, but Whistler isn’t very big, and I knew his patterns by then.

I follow him to Tommy Africa’s, the local nightclub where Gerald works the door and I go-go dance. There, I corner Mike and plead and beg to know what’s going on and war’s wrong and why did he leave and it’s not a big deal.

I’m freaking out at what he must be thinking of me because of the whole threesome thing, but also feeling rejected for being me as such, and I’m justifying and back-pedalling and explaining. Mostly I’m begging him to come back. I want to get this over and done with and behind us so we can climb back into the Bubble and float around forever.

My persuasiveness works -?Mike comes back with me.

Yet the damage has been done.?Not because of the revelation. Nor because of what it triggered in Mike.

I couldn’t trust that in that separation out, he would work through something and emerge stronger, ready to meet me on a new level.

I didn’t know that this dance of togetherness and separateness is?the dance and rhythm of healthy relationship. Not the Romantic Idealised Bubble we’d been floating around in.

Instead, I forced Mike to come back, forced him to deny what he was feeling, forced him to ignore what it was he needed to do. I used my will to make things how I wanted to make them.

And it made them weak. It made Mike weak. Ultimately, it made our relationship weak.

Always a huge party day in Whistler, infested with Aussies as it was. I’d been working at The Longhorn Saloon, and had stayed out afterwards, partying with a good (male) friend of mine. It felt liberating to be out with Mike. Our relationship had been feeling stagnant and I’d been feeling trapped. But I’d never discussed any of this with Mike – I still had no idea what I was truly feeling in life, let alone how to talk about it with someone.

I was home just before midnight – early, early, early in the days when we’d often party until 6am. And early compared to Mike, who often stayed out later than me with his buddies, drinking, and partying.

I walked in the door and Mike lost it on me. Jealous and mad and upset and I was late.

I stood in shock. This was the first time I could remember going out without him, and for months, he’d been staying out later than me. Plus I’d been experiencing minor anxiety attacks while waiting for him to come home. But I’d focused on working through this anxiety, on not demanding he come home with me so I wouldn’t feel that way.

Now, after all that hard work facing into my anxiety by myslef, I could’t believe he was upset when I came home before midnight.

I ended it right then and there because he couldn’t let me separate from him when I needed to. My actions from the beginning of the relationship had come full circle to create the ending.?

Mike was completely blind-sided.

But I’d made up my mind.?And my mind ruled everything in those days – combine my iron-fast will with my rigid Mind and that was that.

It’s thirteen years later, and I’ve just met a man with the potential to sweep me off my feet.

That same strong connection is there. That same knowing. Only it’s different. This time there is also a maturity and an understanding that there’s nothing fragile about true love. There’s nothing to fear. There’s no anxiety.

There’s an understanding that at some point in my relating with this new man, one of us will trigger pain in the other. That pain may lead to withdrawal. And that’s ok. Withdrawal is ok. Space is ok. Separateness is ok. Being trigger is even ok.

By their very nature, relationships bring to the surface old wounds, old ideas, old beliefs and old patterns so they can be seen and released.

This is the work of Love. This is the work of relationship. Not the Romantic Bubble I believed in 13 years ago.

Yes, there are things about me that will trigger pain and hurt in the man who loves me.

I know that this is no fault of mine, nor flaw of mine.

When that happens, as it will, I can stand back and trust that the man who loves me is strong enough to face his own fear squarely.

Just as I will face the fear that he triggers in me.

Each of us owning what belongs to ourselves – not dumping it on the other, or blaming the other for triggering it.

That’s what commitment is.

Not glossing over it, or hiding it away, or denying it, or running from it.

But seeing it and facing it squarely.

Square away – I’m ready.

Read more: Men, lust, desire, obsession & compulsionRead the last article

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Shift of Perspective to Focus on what I Can Do

I hurt my right leg adductor & tendon during my own practice for Upavistha Konasana, wide angle pose, just 2 weeks before our final test date. When I first know that I am injured, I got anxious and upset with myself. I started to worry for my asana practical test. Many questions pop out in my mind. “which part of my leg exactly have I injured?” , “should I still practice or should I rest?” , ” if I continue my practice, what if my injury got worse?” , “if I rest, how about my practical asana test?” , “should I still go ahead with teaching practice this weekend?” “how can I teach & demonstrate hip opener poses which I have planned for?” ?I am in the midst of preparing my lesson plan & teach a 1hr teaching practice that coming weekend to 4 invited yoga beginner volunteers. I am totally paranoid. I have obviously allowed my monkey mind to take over my well being. Fear & anxiety set in. A pain body with a terror mind & a self sympathy ego.

I seek advise from my teacher, Katrina, if I should still continue to teach that weekend. I must confess that inside me, I secretly hope she would say I should rest and not teach that weekend. Guess what is Katrina’s reply? Her first statement was “have I treat my injury?” I am pretty clueless where exactly I have injured at the time. Then Katrina ask me to review my lesson plan to see if I can still teach, and suggest that I change my lesson plan that I would be able to teach e.g. on Core & Upper Body. She told me to teach what I can, at my level of comfort, as the teaching experience would be very helpful. I was enlightened & encouraged at the point in time. My perspective changed immediately! I could have focus my energy on what I CAN DO and not focus on what I cannot do. I immediately reply her to say I will continue to teach & change my plan accordingly. Luckily, everything went on smoothly and I complete that teaching practise that weekend. Is my teaching on that weekend good or bad? Guess it works pretty fine ! And I have learned & experienced something deeper. A good teacher shows the way, an enlightened student walks the path.

Joey Soh Pek Koon (200hr Weekend mar-jun 2013)

Filed under: General

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Which Yoga Poses Are Riskiest for Beginners?

Like any other physical activity, yoga asana practice carries with it the possibility of injury. Whether you're an experienced student or just getting started, there are some precautions you can take to reduce the chances that you'll get hurt. Since beginning students are particularly vulnerable, I've put together a list of five of the most dangerous poses for them. This is not to say that these poses can not or should not be taught safely to beginners, but rather to remind both teachers and students that there are inherent risks.

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Acquire the Best Suggestion on Yoga for Stress Relief

Some people make the mistake of ignoring everything yoga classes need to provide and do not completely understand simply precisely how beneficial this type of physical exercise can be.

Whether you choose power yoga, hot yoga physical exercise, or other selection, there's much to obtain from participating in a yoga physical exercise class or two.

Let's walk you with the crucial advantages that yoga physical exercise classes should provide as for your wellness is stressed.

Yoga exercise And Tension Relief

The very first advantages that you'll obtain from any kind of yoga classes or yoga online videos you take advantage of is a wonderful level of tension relief. Many people are leading quite aggravating lives and this could really take a toll on your wellness in time.

Those that are routinely stressed out are seeing go to a higher risk for illness such as diabetes, cardiac arrest, or movement, and will definitely likewise go to a raised threat of fat deposits gain also.

Since it is quite focused around proper breathing procedures and loosening up the thoughts and physique, you'll feel renewed and refreshed after each of the yoga physical exercise classes that you total.

Yoga exercise And Mind-Body Command

Moving along, the upcoming method perk to doing a few yoga courses is that you'll acquire much better mind-body command also.

You'll be relocating with a series of positions that will help to increase your total bodily understanding in space and also will assist you manage your movement layouts much better in other tasks that you execute.

If you're included with other sports or physical exercise options, it will provide fantastic transmission over advantages to these.

Yoga workout And Muscular Toughness

If you decide to sign up with this courses, you'll additionally see fantastic muscle longevity enhancements also.

Numerous of the positions and places that you'll perform in this type of courses focus elevating your total strength level in addition to enhancing power capabilities also.

Again, if you're included with other type of sports tasks, this will absolutely operate in your support.

While power yoga physical exercise could possibly never once ever before be a 100% true alternative to a weight raising activity, for those who do not want to raise weights or that prefer a 2nd training to match their lifting activity, yoga physical exercise operates entirely.

Yoga exercise And Concentration

Finally, the last of the wellness and wellness advantages that it will definitely provide is an improved ability to concentrate. Yoga physical exercise advises you to tune in to your physique and precisely what's going on within on your own, ignoring all other distractions in your environment.

This will definitely aid you keep a lot better focus and focus degrees in other locations of your life likewise, be it at the work environment, at university, or just as you handle daily tasks.

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Yoga Mat is Only The Item Essential to Acquire Fitness Benefits From Yoga

Yoga exercise is an easy method to minimize stress and anxiety, and to achieve the aforesaid benefits the only equipment required is a Yoga Mat. Yoga remains to increase in appeal as a relaxation technique to fight the persistent tension which cause many emotional and health and wellness problems. You don't need to turn your body in to a cracker to minimize tension; relax, and appreciate the health and wellness benefits of yoga exercise. All you long for is an open mind and a Mat to start tapping into the benefits of yoga exercise now.

Positioning yourself as required for numerous postures needs your feet to be solidly planted on the ground, it could additionally be tough to fully concentrate on your breathing and postures when your feet hold on to sliding on the wood flooring. Cushioning in between your body and the flooring is a big benefit of a mat. Many are thin, however thicker Mat have become much more popular. Thick and extra-thick Mat good for heavier-than-average individuals or anybody else that wishes a little more comfort out of their yoga exercise mat. A yoga mat could really improve your equilibrium. The soft base additionally allows your foot to roll less complicated and more discreetly for small changes essential to equilibrium. It gives an insulating layer against flooring that could often be cool. Lying against the cool flooring is not only awkward, however it will certainly additionally induce your muscles to eliminate their warmth, making extending harder.

They are the most recommended accessories for individuals practicing yoga exercise, beginner and advanced alike. It is additionally the only accessory that is unarguably essential to effective beginner and intermediate yoga exercise. With Mat, it is a great suggestion not to look for a less costly replacement, such as a bed or a towel. The purpose is to allow you stability. They are made to give hold for your hands and feet, and the flooring, to keep you from slipping. They additionally give a best equilibrium of suppleness and cushion. These elements are critical when attempting to complete the complex postures of yoga exercise

While modern technology isn't really something often associated with Mat, once you attempt Kendra Yoga Mats you'll never utilize anything else. With an open thoughts and a Yoga Mat, you could look ahead to enhanced health and wellness, relaxation, and minimized tension from it. Whether you go to a course or favor to do it in the comfort of your own residence, an economical Mat is all you long for to get begin with.

To summarize, thye are made to enhance and boost your technique, while additionally making it comfy and risk-free. It's rarely a great suggestion to pass by a possibility to make your technique much better with something as basic as a Mat

Thus, There are several elements why you will such as to jump into the Yoga exercises group. The factors are numerous; the unprejudiced opinion ultimately is the very same - Motivate Balance and the benefits you experience everyday from your technique on the Mat.

For Yoga you don't have to be good at it, you just need to show up on your mat, breathe and do your best.. Go ahead and reward yourself with a -Kendra Yoga Mats

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A New Career Option Yoga

Yoga draws more than a fair share of curious disciples. In fact, many are drawn to it by its mystical charm and its connection to the East rather than by a desire to stay fit. But after practicing , many people share that the experience has brought about a transformation in their life. But is yoga only a conduit to healthy living or is there something more?

It comes as a surprise to many people, some of them who are even practicing that a thriving career can be made in Yoga. So can anyone become a teacher? Yes again. Anyone can become a teacher. To become a teacher, one needs to undergo teacher training. This can be easily achieved by taking a course under a trained teacher. Alliance, the worldwide recognized body, mandates a minimum 200 hour teacher training for an individual to start teaching. Generally, most students extend their course into a 300 or a 500 hour course to get a deeper understanding of yoga.

Teacher training is available worldwide but one of the most popular areas for training is Goa in India. Students come to India as it is the birthplace of Yoga and Goa, with a strong presence on the international tourist map is considered perfect for teaching. It's not just the international recognition of Goa that makes it popular among the lovers; its sandy beaches, warm climate and serene atmosphere offer the perfect environment for learning.

You may feel confused when search on the internet for yoga retreat in Goa India springs up numerous results. For selecting the retreat perfect for you, list out your requirements and narrow down your search at each step. In many retreats lodging and food comes in the course package. While some retreats offer luxuries, most offer simple stay, in line with principles. Food offered on these resorts is vegetarian and the students are expected to follow vegetarian diet at least on the campus. Course selection can be made basis personal preferences. A standard 200 hour course generally lasts a month or so. The 500 hour course takes much longer. One is even expected to do apprenticeship under some teacher as a part of the 500 hour course.

As the 500 hour course offers more in depth knowledge of yoga like deeper body alignment and yoga touch, most aspiring teachers pursue a 500 hour course as well. In fact, many teacher training courses also teach aspects on teaching yoga.

On course completion - 200 hours or 500 hours - one receives institute certification. This is the right time to apply for Yoga Alliance certification. Yoga Alliance, although not a legal body, is generally accepted authority on teaching worldwide, Chances of getting good job multiply with Yoga. After getting certification from Yoga Alliance, you can choose to open your own studio or join a yoga institute to offer training courses.

For making a career in yoga, the options are umpteen but one needs to be totally driven to getting into this profession as it demands a lot of commitment and discipline. A career in Yoga although rewarding, demands lot of commitment and discipline and should only be taken up where there is complete dedication and clarity of purpose. In fact many have chosen this profession not to make money but to spread this golden knowledge amongst their people so that the society at large can take benefit from the wonders of yoga.

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Set Your Monkey Free

How loud is your groan when your teacher announces the next pose is monkey (hanumanasana)? Do you manage to keep it inside, or does it escape your lips? Know that you are not alone in what can only be described as your fear of this pose. And, I gotta say, it's a valid fear. The potential for injury definitely exists here, so you want to take it slow and safe. The best way to do this is with ample props, plus a whopping dose of not pushing yourself too far into the split.

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A review of Yoga for Women: Awaken the Inner Shakti with Swami Karma Karuna

The Yoga for Women CD

When Kara-Leah asked me if I would like to review a Yoga for Women CD I knew there was no way I could turn down the offer.

I thought to myself:

You want to give me a free CD of guided yoga practices for women made by the lovely Karma Karuna of Anahata retreat?

And then:

Hell yes!

Yoga for Women: Awaken the Inner Shakti with Karma Karuna is,?as I was soon to discover, a double set CD which includes an internalisation and warm up series,? guided salute to the moon and mantra practices, and a Shakti yoga series on one CD, and breath relation, yoga nidra, and meditations on the other.

The practices are all specifically designed to meet? the specific? needs of a woman’s mind and body, and to awaken the inner Shakti, which literally means “who is capable of accomplishing anything.”

I found myself challenged and occasionally bemused, I freaked out my flatmates a little bit (“what are you doing in there? (pause) are you….chanting?”), and I was reinvigorated, refreshed, and reminded of why I love yoga so much.

It was a treat to be led through thoughtfully designed meditation and asana series especially made for women. It felt comforting and safe, like coming home, but also put me in touch with that raw, wild streak of feminine energy within. Afterward, I went about my day feeling powerful, clear headed and calm.

I’m used to directing my own yoga practice and really feeling into my own rhythms, and following a CD challenged my normal, fully self-directed, patterns on the yoga mat. ?I experienced a sense of rebellion at being told what to do – how could this CD possibly know what was right for me in this moment? I felt similar to Kara-Leah when she declared that she may never take another yoga class ever again.

Also, I’m a visual and kinetic learner and I find it hard to only have oral instructions to guide me. Something I really value in yoga classes when I do go to them, is being shown how something should look, and then to be physically guided into the correct posture if needed.

With a CD you have only oral instructions to guide you, and although the?instructions?were mostly very clear I still quite often needed a while to process them and get into the right place on my mat.

However, the CD does come with a helpful instruction book containing photos and additional notes on every posture and practice. This was a very useful to tool to consult. However it meant that it took me a few goes of using the CD to be able to get into a good flow with it, and to not have to stop and start with each new posture.

This is because when you’re practicing to a CD it can be easy to go too far and to over stretch yourself. You’re following someone’s?directions?but they can’t see the state you are in, or judge what you really need to be doing in your practice.

Overall, I found this CD to be a great boost to my yoga practice.

I sometimes get stuck in a bit of a rut with my self practice, and it’s nice to sometimes have a structure and guided practice. I imagine it would also be good for those who just beginning to establish a home practice and need some help and structure to begin.

It’s recommended that the CD is used in conjunction with? the guidance of qualified yoga teacher, which I think is very sound advice.?Using a CD to guide your practice is not the same as being in a yoga class, or having a real life yoga teacher, but that’s not the point.

It is beautifully and thoughtfully designed and is a great addition to any yogini’s practice. Thank you to Swami Karma Karuna and Anahata retreat for producing such a beautiful resource. I know it will serve me very well as I continue my journey with yoga.

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Lesson Plan For Fit Beginner ( 60 mins)

1. Introduction (5 mins)

- Self Introduction?

- Check with student if they have any medical condition or injuries.

- remind the students be aware about their bodies during the asana practice to know if they are experiencing pain or discomfort. At anytime if they need to rest they can stay in balasana ( child pose ).

- Prepare blocks and ropes for students.

2. Pranayama ( 5 mins)

- Stand in hip apart.

- Place hand on abdominal.

- Deep breathing exercises. Fully inhale air to the chest and abdominal count for 4 counts and then exhale for 4 counts. Do it for 5 rounds.

3. Joint Warm Up ( 5 mins)

a / Feet – Alternatively raise the toes and then the heels of both feet .5 x each.

b/Ankles – raise your right foot , rotate clockwise/ anti-clockwise. 5 x each . Do the same for left foot.

c/Leg – swing your right foot forward and backward for 5 x each. Do the same for the left foot.

d/ Hip – Raise your right foot and bend. Slowly move outward to the side for 5x and inward for 5x . Do the same for left leg.

e/ Waist rotation – rotate clockwise/ anti-clockwise x 5 each.

f/ Torso twist – raise arm towards to the ceiling and up stretches to right for 3 x . Do the same for left .

g/ Shoulder roll (roll forward/ roll backward) 5x each

h/ Arms – stretch out your arms side of your body and move your arm in a circle, forwards & backwards each 5x.

i./ Finger – Bring the palms of your hand together and interlacing you finger. Rotate the two hands clockwise / anti clockwise x 5 each.

j/ Neck – Drop you head gently towards your right shoulder and then left shoulder. Do it for 3x.

Be careful: Be gently on this exercise, or you may strain the muscles and vertebrae of the neck.

4. Muscle Warm Up

Cat Cow Pose

- Bend both knees & bring your body down to a table-top position, both palms & knees touching the floor. Your wrists should be directly under your shoulders, and your knees directly under your hips. Point your fingertips to the top of your mat.

-?Center your head in a neutral position, straight spine, and soften your gaze downward.

-?Inhaling, drop your belly towards the mat. Lift your chin and chest. Gaze up toward the ceiling. Broaden across your shoulder blades and draw your shoulders away from your ears. This is Cow pose

-?Exhaling, draw your belly to your spine and round your back toward the ceiling. Release your head toward the floor, but don’t force your chin to your chest. This is Cat Pose

-?Inhaling, release your rounded back & come back to the neutral?table-top position, & flow into cow pose

-?Repeat for 10x

Asana Pose

1/ Tadasana ( Mountain pose)

- ?Stand with the hip apart .

- Spread the body weight evenly over the feet.

- Tighten the kneecaps and pull up the thigh muscles.

- Feel the spine extending upwards and lift in the front of the body.

- Roll the shoulders back and take shoulder blades into the body to open the chest.

- Allow the arms to hang down the sides of the body with the palm facing the legs.

- Extend the neck up, relax the face and look straight ahead. Hold for 5 breaths.

*If you find it hard to balance, try it by standing against a wall. Ensure that

you are standing straight, and not leaning towards or backwards.

2/Vrksasana (Tree Pose)

- Inhale, bend the right leg to the side. Exhale, catch the ankle and place the foot at the top of the inner left thigh. Take it as high as possible. Press the right knee back, in line with the right hip.

- Inhale, takes the arms over the head with the palms facing each other. Straighten the elbows and stretch the arms and trunk up. And join the palms. Hold for 5 breaths.

- Exhale, brings the arms and leg down. Repeat on the other side.

3/ Utthita Trikonasana (Extended Triangle Pose)

- Inhale, Step your feet ~ 3 to 4 ft apart and extend the arms out to the side, keeping the palms facing the floor.

- Ensure both feet are level with one another, legs extended and straight, knees lifted.

- Turn your left foot out about 90 degrees and your right foot slightly inwards ~ 15 degree. Press the corners of both feet into the floor and lift the instep.

- The left heel should be in line with the instep of the right foot.

- Stretch the toes forwards and the heels back to lengthen the soles of the feet.

- Lift the trunk, extend the arms further and then exhale and stretch the trunk sideways to the left. Hold the left ankle with the left hand.

- Extent the right arm straight up toward the ceiling, palm facing forwards and keeping it in line with the left arm. Extend your arms apart from each other in opposite direction.

- Gently twist your torso and spine to the back.

- Turn the head and look towards the right thumb.

- Hold for 5 breaths.

- Inhale and come up .Then turn the right foot out and the left inwards and repeat on other side.

*Avoid twisting your hips.

4/ Virabhadrasana I (Warrior Pose I)

- ?Exhale, step your right foot back 3-4 ft apart.

- Align your right heel behind the left heel and turn your right leg out 45 degrees. Keeping your leg is facing straight forward.

- Rotate your hips so both hipbones are squared forward and are parallel to the front of the mat.

- Inhale, raises your arms up toward the ceiling and the palms facing one another on shoulder width apart. Move the shoulder blades into the body to open the chest and draw them toward your tailbone.

- Exhale, contracts your abdominals and your tailbone. Right heel firmly grounded.

- Exhale, bends the left leg to form a 90 degree angle.

- Keep your head in a neutral position, looking forwards. Or tilt it back and look up at your thumbs.

- Hold for 5 breaths.

- Inhale, press the back heel firmly into to the floor and reach up with your arms, straightening your left knee. Turn your leg forward.

- Exhale, releases your arm.

- Repeat on the other side.

5/ Virabhadrasana II (Warrior Pose II)

- Inhale, step right leg back 3-4 ft apart. And extend the arms out to the side, palms facing the floor.

- Turn your right leg in 80 degrees. Align you right heel with your left heel.

- Exhale, bends your left knee to 90 degrees, keeping the right leg firm and straight. Stretch the trunk upwards, open the chest. Turn your head to the left and look out over your finger.

- Extend the right arm more to the right so that trunk doesn’t lean toward the right .

- Hold for 5 breaths.

- Inhale and come up.

- Reverse your feet and repeat on the other side.

6/ Garland Pose (Malasana)

- Stand in tadasana pose with feet in hip apart .

- Inhale, bring your arms out straight in front of you on shoulder level and parallel to the floor.

- Exhale, slowly squat down, keeping your heels on the floor.

- Spread your knees apart and lean forward in between them.

- Bring your palms together as if you were praying and press your elbow against the back of your knee. Hold for 5 breaths.

7/Dandasana ( Staff Pose )

- Sit on the floor with your legs extended together in front of you.

- Draw your sit bones into the floor and away from your heels and the toes up towards the ceiling. Tighten the thigh muscles and knees.

- Place your palms on the floor beside your hips, press into the floor and lift up through your spine.

- Roll the shoulder back, open the chest/ribcage. Look straight ahead and relax the eyes.

- Hold for 5 breaths.

8/ Paschimottanasana (Seated Forward Bend)

- Inhale, extend the arms up with palm facing, keep the upper arms beside the ears.

- Exhale, extend the trunk forwards, clash the sides of both feet with the hands ( or use a strap).

- Inhale, extend forwards, and make the back concave. Lift the chest and look up.

- Exhale, continues extending the spine forwards over the legs and catch the hands around the foot. Bend the elbows out to the side.

- Fully extend the front of the body and the sides of the trunk. Press the legs down to the floor to extent the spine more. Take the head down.

- Modification * If the back aches, rest the head on a foam block or a folded blanket.

- Hold for 5 breath.

- Inhale and come up.

9/ Locust Pose ( Salabhasana)

- Lie on the belly, and place your arms by your sides with your palms facing downward.

- Squeezing your buttock, inhale, lift up your head, chest, arms and legs simultaneously.

- Extend your arms and legs behind you, with your arm parallel to the floor. Lift up as high as possible. Pelvis and lower abdominals are stabilizing your body on the floor. Head is in neutral position.

- Hold for 2 breaths. Repeat for 3 times.

11/ Balasana

- Kneel on the floor, with knee about one hip width apart.

- Lower your body to rest your buttocks on your heels.

- Exhale, lowers your torso down to your inner thighs. Elongate your neck and your spine, stretching your tailbone down toward the floor.

- Place the back of your hands on the floor beside your feet. Allow your shoulder to relax toward the floor, widening them across your upper back.

- Place your forehead on the floor.

- Hold for 5 breaths.

10/ Marichyasana III (Sitting Twist)

- Sit in dandasana.

- Bend your right knee, pulling your heel towards your groin.

- Keep your left leg extended and keeping your leg grounded.

- Place your hands on the floor by your side.

- Inhale lift up through your spine and chest. Keep both sit bones on the floor and relax your shoulder.

- Exhale, twisting toward your right knee. Place your left hand outside of your right thigh, pulling your knee in toward your abdominal.

- Press the fingertips of your right hand on the floor behind your hips. Turn your head to the right.

- Twist deeper with each exhalation.

- Hold for 5 breaths.

- Gently untwist as you exhale and repeat with your left leg bent and you right elbow over your left knee.

12/ Corpse Pose (Savasana)

- Straighten your legs one at a time. Allow your leg to fall open, separate the same distance from the center of the body. The feet should be turned out equally.

- Relax your arms on the floor by your side. Spread your shoulder blades and your collarbones and turn your arm out so that palms face up.

- Lengthen your neck away from your shoulder and release it comfortably toward the floor.

- Close your eye. Breath smoothly. Focus on your body alignment and your breath.

- Relax every part of your body, starting with your toe and ending with your head.

- Feel each part sinking into to the floor.

- Relax the muscles in your face and calm your brain.

- ?Bring the awareness back to the body.

- Gently raise your arm stretch over your head and make a torso twist.

- Exhale, gently bending your knees closer toward your chest, placing each hand on your opposite elbow. Make a roll over to the right and left , front and back of your body. When feel comfortable, use the front and back rolling momentum and push your body back to the sitting position.

To end the class, inhale as you exhale chant “OM” together

Namaste

Esther Woon Chooi Kean (200hr weekend YTTC 2013)

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Sun salutations Video Series: how to make mountain pose (Tadasana)

Welcome to the first in a series of articles & videos explore the fundamentals of a practice of asana through sun salutations. !But first...

In my ideal universe - also live next to Johny Depp and and by Einstein's path (think dining!) - every student of yoga it is recommended to put a time of the first practice of yoga House never went to a yoga class.

Yes, the first time.

In fact, he would teach each teacher of yoga with the ultimate goal of helping students to establish a regular home yoga practice.

Not release yourself just go to class because a yoga practice House is different.

Why? Because when we practice yoga on our own, we are compelled to tune in and connect to our own inner master. We are forced to rely on ourselves, and over time, we learn what we have to do.

And that's it - yoga is a personal practice. It meant not having experience in large classes day after day, week after week. Yoga is something personal that you do by yourself, and do what you need. That is not possible in a class situation.

Yes, the classes are valuable - are a wonderful way to learn the tools of yoga - specific and technical positions that we use to enter that State be called Yoga. Go to class makes us feel connected to a community and gives us the opportunity to work with a teacher.

When we go to class, give us responsibility for our practice and to some extent our body, to another person. In class we are saying implicitly,

' Tell me what to do. Tell me what is best for me.'

In addition to a class never give us the yoga practice precisely because a yoga teacher can not possibly a class instruct to take into account the needs of all, we need physical, emotional, mental and spiritual.

Learning takes time, and because at the moment you don't know what to do, we feel insecure and lost and confused.

And so I suggest that when you start a yoga practice House keep it simple and have a practice of all you do all day.

Those two things, simplicity and perseverance, will keep you on track.

Do not confuse simple for easy however. Postures that seem the easiest often can be more difficult to capture truly from inside-out because we not bring our full attention to them.

Simply being still above two feet. Sounds easy right? You how raise the mountain? Support only in the legs and bob is your uncle.

One thing however, breathe conscious being is another. And be aware of how we are placing a third. the fourth is to adjust how we are standing to create greater ease and flow within the body.

That's a lot of things and still we have not moved yet.

If you've never done any yoga before, or have been practicing for a decade, this trip is for you.

No matter how familiar you can imagine you're with sun salutations, you can always go deeper in the form - and deepen is the practice of yoga.

I'll write every article like this, presenting a pose with some suggested changes. SEKA is recording the video to go with my article. So I read, and after seeing it.

Our challenge to you is that then take that position and turn it into your daily practice for two weeks. You can add other positions to please, but every day becomes time posture of the week.

At the time of the trip, you have a solid understanding of sun salutations. You will have exactly what you need to practice at home every day.

If you are finding that life is still on the way though - get a copy of forty days of Yoga. It will help you make room in your life for yoga.

Mountain pose is a basic standing posture that is the basis for many other positions - permanent not only poses, but also sitting postures. A deep understanding of Tadasana will inform your entire practice.

While it sounds so simple - just stand there, there is a big difference between a built-in Tadasana and simply an idea of Tadasana.

Embodying Tadasana means you have full awareness of the whole body, you can feel the soles of the feet in the land of ground, you can feel your ankles, knees and hips by aligning, you can feel your legs, participate, you can feel your pelvis dropping down toward the ground, you can feel your spine grow to the sky, you may feel your clavicle expandYou can feel the relaxing and soothing shoulders, you can feel.

Best of all, Tadasana is a position that can be done throughout the day. At any time you are standing - washing dishes, make a row at the supermarket, chatting with a friend on the street - can raise your body and connect with breathing.

Tadasana truly love you and I love yoga.

I floated in the car after my first yoga class. It was the first time that it had gotten into my body to be, without torturing me with expectations. For an hour Tuesday and Thursday, he escaped from my cell phone chains and social expectations and focused on the breath.

I fell in love with. Flow of Prana, Ashtanga, Bikram, Iyengar, Anusara, I loved it all. A day in the Wellington library, I saw a photo of a fierce woman with a foot long, black braid on his hands with his feet on the head.

Two years later, I was face to face with Ana Forrest.?Forrest Yoga teacher training was an intense experience. Continues to be an intense experience, as all the mysteries of my life unravel through my asana practice and they will guide my decisions.

Yoga is a brave journey that I am honored to stand. I've learned a lot about me at the same time on the carpet, because it leaves no stone unturned yoga. Our history is written in our cells. The yoga mat is a key that opens the door to subconscious beliefs that allow a radiant life. Find me in fire of the spirit Yoga.

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Theme Lesson Plan for Bound Half-Lotus Forward Bend

?A. Introduction (5 mins)

- Self Introduction

- Check with student if they have any medical condition or injuries.?

B. Pranayama ( 5 mins)

- Do 3 round of Ujjayi Breathing.

- Bastrica – Steady abdominal , do a rhythmic pumping action in the lung/ respiratory system.?

C.Joint warm Up

- Swing your right foot forward and backward for 10 x each. Do the same for the left foot.

- Raise your right foot and bend. Slowly move outward to the side for 10x and inward for

10x . Do the same for left leg.?

D. Muscle Warm Up – Do 3 rounds of Surya Namaskara A and Namaskara B each

?E.Asana Pose

1/ Pigeon Pose – set the pose from downward facing dog. Hold for 8 breaths for both sides.

??Do Vinyasa in between pose

?2/ Utthan Pristhasana (Lizard Pose) – set the pose from downward facing dog. Hold for 8 breaths for both sides.

?Do Vinyasa in between pose

?3/ Frog Pose – From all fours, bring your forearms to the floor- hold for 8 breaths.

?4/ Supta Virasana ( Reclining Hero Pose) – hold for 8 breaths.

?Do Vinyasa in between pose

?4/ Dolphin Push out – 10x

5/ Standing Pigoen Pose

?6/ Ardha Baddha Padmottanasana (Bound Half-Lotus Forward Bend)

?7/ Garudasana ( Eagle Pose)

?8/ Setu Bandhasana (Bridge Pose)

?9/ Reclining Twist

?10/ Corpse Pose (Savasana)

In Seated Pose, end the class with inhale as you exhale chant “OM” together, 3x .

Namaste????

Esther Woon?chooi Kean(200hr weekend YTTC 2013)

Filed under: Uncategorized

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Lesson Plan For Non-Fit Beginner ( 60 mins)

1. Introduction (5 mins)

- ?Introduce myself

- ?Check with student if they have any medical condition or injuries.

- ?remind the students be aware about their bodies during the asana practice to know if they are experiencing pain or discomfort. At anytime if they need to rest they can stay in balasana ( child pose ). Prepare blocks and ropes for students.

2. Pranayama ( 5 mins)

?-?Stand in hip apart.

- Place hand on abdominal.

- Deep breathing exercises. Fully inhale air to the chest and abdominal count for 4 counts and then exhale for 4 counts. Do it for 5 rounds.

3. Joint Warm Up (10 mins)

a/ Stand on top of the mat .

b/ Feet – Alternatively raise the toes and then the heels of both feet , resulting in a rocking movement. Do this for 5x .

-??Raise your right foot. Clenching the toes and loosen the toes & spread them out. Do this for 5x . Do the same for your left foot.

?c/Ankles – raise your right foot , rotate clockwise/ anti-clockwise 5 x each . Do the same for left foot.

d/Leg?- swing your right foot forward and backward for 5 x each. Do the same for the left foot.

-??Raise your right foot and bend. Slowly move outward to the side for 5x and inward for 5x . Do the same for left leg.? ?

e/ Waist rotation – rotate clockwise/ anti-clockwise x 5 each.

f/ Torso twist – raise arm towards to the ceiling and up stretches to right/ left while twisting your torso x 1 each.

g/ Shoulder roll (roll forward/ roll backward) 5x each????????????

h/ Arms – stretch out your arms side of your body and move your arm in a circle, forwards and backwards each 5x. Breath normally as you does this.?

????? – Stretch out your arms in front of you. As you inhale, make fists: as you exhale, spread out your finger, repeat for 5x?

i./ Finger – stretch arms out in front of you. Bring the palms of your hand together and interlacing you finger. Rotate the two hands clockwise / anti clockwise x 5 each.?

j/ Head – Drop you head gently towards your right shoulder and then left shoulder. Do it for 3x.

-?? As you inhale, turn your head very slowly towards your right shoulder, and as you exhale, turn head very slowly towards you left shoulder. ?3x .Then turn your head back to the center.

-??Inhale ,let your head drop gently towards the back of your neck ; As you exhale, let your head drop gently forwards. 3x.

Be careful: Be gently on this exercise, or you may strain the muscles and vertebrae of the neck.

4. Muscle Warm Up

Cat Cow Pose

-?Bend both knees & bring your body down to a table-top position, both palms & knees touching the floor. Your wrists should be directly under your shoulders, and your knees directly under your hips. Point your fingertips to the top of your mat.

-?Center your head in a neutral position, straight spine, and soften your gaze downward.

-?Inhaling, drop your belly towards the mat. Lift your chin and chest. Gaze up toward the ceiling. Broaden across your shoulder blades and draw your shoulders away from your ears. This is Cow pose

-?Exhaling, draw your belly to your spine and round your back toward the ceiling. Release your head toward the floor, but don’t force your chin to your chest. This is Cat Pose

-?Inhaling, release your rounded back & come back to the neutral?table-top position, & flow into cow pose

-?Repeat for 10x

Asana Pose ?

1/ Tadasana ( Mountain pose)

-?Stand with the feet together. Big toes, inner ankles and inner heels touching. Spread the body weight evenly over the feet, keeping the inside edges of the feet parallel.

-??Tighten the kneecaps and pull up the thigh muscles.

-?Feel the spine extending upwards and lift in the front of the body.

-?Roll the shoulders back and take shoulder blades into the body to open the chest.

-??Allow the arms to hang down the sides of the body with the palm facing the legs.

-??Extend the neck up, relax the face and look straight ahead. Hold for 5 breaths..

*If you find it hard to balance, try it by standing against a wall. Ensure that you are standing straight, and not leaning towards or backwards

?-?? Bring your hands together at the middle of the chest and then gently close your???? eyes. Inhale and exhale by chanting “ OM “ repeat 3x .

2/Upward Salute (Urdhava Hastasana)

-? From Samasthiti, inhale and lift your arms out in front of you raising alongside of your ear upward toward the ceiling.

-??Spread your shoulder blades and draw your chin in slightly, as you gently tip your head back. Look at your thumbs.

-??Hold for 2 breaths.

-??Exhale, pulling your hands down with your palm together. As your hand lower towards your face, gently drop your head to the neutral position.

-??Repeat for 3 times.

?3/ Awkward Pose (Utkatasana)

-?Inhale, raise both of your hands over your head, keeping your arms straight and lengthening your spine.

-??Exhale, bend your knees. Bend your upper body forward so that it is at a 45 degree angle to the floor, keeping your back straight.

-???Relax your calf muscles, allowing the weight of your upper body to sink into your pelvis.

-???Transfer your weight to your heels.

-???Hold for 2 breaths.

-???Inhale and straight your knees, lifting strongly through your arms.

-???Exhale release arms to your side.

-??Do for 3 times.

4/ Standing Forward Bend (Uttanasana)

-???Stand with the feet 1ft apart. The inner edges of the feet should be parallel to one another. Keep the legs and knees straight.

-?Inhale, Raise your arms towards the ceiling alongside your ear.

-?Exhale, extent the trunk and bend forward from your hip.

-?While you lower your torso, keep your back flat, and tuck in your abdominals in toward your spine. Lengthen your spine as much as possible.

-??Try to fold your torso and abdominals onto the front of your legs, your forehead towards yours shins.

-?Grasp the back of your ankles if you can do so, and contract your thigh muscles and straighten your knees as much as possible. Bend the elbow out to the side.

-?With each exhalation, draw you sit bones up to the ceiling, and elongate your spine to the floor to create even more to create a deeper stretch.

-?Hold for 5 breaths.? ?

*if you have tight hamstrings, bend your knees as you fold your torso forward. Work on pressing your knees straight once you are in the forward bend. Bend your knees also on your way up to standard half forward Bend to help you create a slight arch in your back.?

5/Standing Half Bend (Ardha Uttanasana)

- Placing your hands beside your feet. Inhale, and lift your head and upper torso?away from your legs. Your back should be flat. Straighten your elbows and use your fingertips to guide you lift.

- Lift your chest forward,& elongate your spine into a slight arch. Lengthen the back of your neck as you look forward. Hold for 5 breath.

-Inhale, lift your torso all the way back up to Tadasana .

e? Make smooth sequence movement on above poses .

e? Stand in tadasana , inhale lift arms up to Upward Salute.

e? Exhale bend your knees to Utkatasana. Hold for 2 breaths .

e? Inhale , straighten your leg .

e? Exhale, bend foward from you hips to Uttanasan. Palm touch the floor beside your leg. Hold for 2 breaths.

e? Inhale, lift chest forward. Straighten your elbows. Hold for 2 breaths.

e? On next inhale, lift torso all the way up to tadasana.

e? Repeat for 3 times . ?

6/Gomukhasana in standing ?(Arm Only)

-?Stands in tadasana. Lift up from your spine.

-?Inhale, bend the right arm behind the back. Exhale,stretch the hand along the spine with palm facing out. Draw your elbow close to your body.

- Inhale, reach your left arm up toward the ceiling, palm faces back. Exhale, bend the elbow, reaching your left hand down and catch the right hand.

-?Clasp the hands as far as possible.

-?Take the right shoulder back and point the lift elbow towards the ceiling.

-??Lift your chest and pull your abdominals in toward your spine.? ??

-?Hold for 5 breath. Repeat on the other side.

7/Eagle pose in Standling (Arm Only)

-??Inhale, stretch your arms straight forward, parallel to the floor.

-??Cross right arm above the left arm, and then bend your elbows. Bring your right elbow into the crook of the left.

-?Raise your forearm, so that they are perpendicular to the floor. Palms face each other, thumb face to your nose.

-??Hold for 5 breaths.

-??Exhale , unwind you arms and repeat on another side .

8/Dandasana (Staff Pose)

-?Basic posture for seated poses.

-?Sit on the floor with your legs extended together in front of you.

- Draw your sit bones into the floor and away from your heels and the toes up towards the ceiling. Tighten the thigh muscles and knees.

-??Place your palms on the floor beside your hips, press into the floor and lift up through your spine.

-??Roll the shoulder back, open the chest/ribcage. Look straight ahead and relax the eyes.

-??Hold for 5 breaths.???

9/ Reclining Twist

-?Lie on the floor. Bend your knees with your feet flat on the floor.

-?Extend your arms straight out to the sides, palm facing up.

-?Elongate your spine from your hips to the top of your neck

-?Inhale, lift your feet off the floor, keeping your kneed bent.

- Exhale, bend your knees to the right, turn your head to the left. Keep your shoulder blades planted on the floor. And allow gravity to pull your right thigh to the floor on each exhalation. Feel the twist on you hip and spine. Hold for 5 breath.

-?Inhale, pull the leg back to the center.

-?Exhale , repeat on the opposite side. Hold for 5 breath.

-?Inhale, pull the leg back to the center.

10/ Bridge Pose Variation ( Setu Bandhasana)

-??Lie on the floor. Bend your knee and draw heel your close to your buttock. Place you hands flat on the floor by your sides.

-? Place a block in between the thigh.

-?Inhale, lift your buttock off the floor and squeeze the block in between the thigh as hard as possible. Push your arm into the floor.

-??Hold for 2 breaths.

-??Exhale, release your supine onto the floor.

-??Repeat for 3 times.?

11/ Supta Baddhakonasana (Lying Down Bound angle Pose)

-?Sit with the toes closely facing a wall.

-??Inhale, elongate you spine.

-??Exhale, with the soles of the feet together and knees apart.

-??Place a block behind the lower back.

-?Inhale , lie back on the block with the shoulder on the ground.

- Exhale, take the arms over the head.

-??Stay for 5 breaths.

-??Inhale, close your hips and straighten the leg upward against the wall.

-??Stay for 5 breaths.

-???Bend the knee and move to the side. Back to seated position.?

To end the class, inhale as you exhale chant “OM” together

Namaste????

Esther Woon Chooi Kean (200hr weekend YTTC 2013)

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