Wednesday, June 13, 2018

Supported Piano Balance, Extending Torso Over One Leg Hand to Foot Pose (Utthita-hasta-padangusthasana)

Balance, Extending Torso Over One Leg Hand to Foot Pose (Utthita-hasta-padangusthasana), being supported by a piano is optional! Align (bandhas) of feet, pelvic floors, core, hands, and neck (leading with our hearts not our heads), energy rise (kundalini) from tailbone (muladhara chakra) to top of head (sahasrara chakra), energy rise (kundalini) from tailbone (muladhara chakra), to top of head (sahasrara chakra), hinge at hips, lengthen the spine. Breathe (pranayama), envision, imagine, and notice an holistic body, energy, mind, intellect, and spirit. Feel the integrated [skin (hair, nails)/bones (skeletal), cardiac/respiratory, muscular/reproductive (sexual), digestive/immune, nerve (neurological)/hormone (endocrine) effects!

Thursday, March 22, 2018

Core Strength, Balance, and Flexibility


Having a strong foundation is integral to core strength!  Begin on hands and knees or hands and feet in Chaturanga Dandasana (All Fours).  If you feel your stomach and back sag come out of the pose(s), rest, and move back into the pose (asana)!

Splay fingers wide in "Starfish Hands" placing the weight of the body into the finger and thumb pads like, "Gecko Fingers"!  Lift forearms (Radius and Ulna bones) up away from the wrist bones (Carpals), roll elbows out, neutralize the shoulder girdle, and lift up and out of joints.  Prevent contraindications by feeling strength, balance, and flexibility (dynamic tension)!

Develop a relationship with your body!  Contract core muscles squeezing them strong; stabilize front (anterior) muscles of the chest (pectoralis) and the abdomen including rectus abdominis, the anterior sheath, and the transverse abdominis that wraps like a belt around the hips, engage side abdominal walls (obliques) and the muscles under the armpits (seratus) during side movements (vinyasa) while holding various back muscles strong.  Balance reaching arms and legs long improving flexibility.  Move quickly, as you are able, from face down (prone), side facing, and face up (supine) asana improving agility and proprioception, the body's awareness in space!

Prevent muscle spasms, especially of the back, by engaging opposing muscle groups, like the abs., and or take time to rest!  Work up to completing this sequence  every day at least five times per week.  Feel the effects noticing how an agile back enhances your lifestyle!

Friday, August 18, 2017

Swan Feather (Pancha Hamshasana)


Practice Swan Feather (Pancha Hamshasana) from Plank/Hover (Caturanga Dandasana) by floating into Hovering Butterfly! Support the body, hugging upper arms (Biceps and Triceps) towards the ribcage by contracting Serratus muscles, under the armpits, and Pectorals muscles of the chest, lift the body by stacking bones, aligning wrists below elbows using Gecko fingers or Starfish hands (Hasta Bandha) to protect the wrists; lifting out of joints by engaging muscles abates arthritis. Squeeze low back muscles (Latissimus Dorsi) and buttox muscles (Gluteaus Maximus, Minimus, and Medius), lengthening legs upward contracting the muscles (Hamstrings and Quadriceps) of the back and front of the legs. Try throat breaths (Ujjayi Pranayama) to engage the parasympathetic, relaxation (Pratyahara) response to hold (santosha) the pose, focus (Dharana) on closing the throat slightly, keep focusing (Dhyana) on the eight limbs of responsibility (ethics, morals), pose (strength, balance, flexibility), breath (counting), relaxation (parasympathetic response/prefrontal cortex engagement), focus (one pointed), meditation (continual focus), perfection (keep practicing/upward spiral)!


Practicing Reverse Plank/Hover (Purvottanasana) helps build strength for perfecting (Samadhi) Panca Hamsasana. Yoga Planks known as Hovers in the Fitness Industry are excellent core strengtheners!  Practicing Hovers prone (caturanga dandasana), supine (Purvottanasana), and to each side (Vasisthasana) create cohesive body strength, balance, and flexibility.  Actively recover in Down Dog Pose (Adhomukha Svanasana) or Child/Wisdom Pose (Balasana) before your next set.  Look for the Plank (Chaturanga Dandasana) video to come!

Sunday, January 15, 2017

Waging Peace (Ahimsa) With Environmental Justice

Interested in environmental justice?!  One of the best ways of helping the environment is valuing vegetables.  Eating plant based protein is the number one way of reducing green house gases while still an excellent way of improving muscle, collagen, and human growth hormone (HGH) function!

Replace eating animals with beans and quinoa, one of the grains highest in protein.  Edamame is a full protein without having to add grain.  Mix your favorite tasting grains and beans until you love the taste of your highest protein choice, I like adding curry making  a delicious Dahl!

Proteins, fats, and carbohydrates are essential nutrients!  Edamame, beans and quinoa (traditionally beans and rice) are excellent protein choices.  Nuts and seeds are mostly fats.  Vegetables, fruits, and grains are carbohydrates (if you are underweight include more grains). Satiety, feeling satisfied, occurs when eating proteins, fats, and carbs together at one time.  Eating with gusto, enjoyment, and pleasure, is my favorite way, while curbing flatulence by eating slower!

Remember value vegetables!  If you are battling any bulge you can eat as many greens (think salad without sauce) as your snacking heart desires.  Fresh is best!


Your body will thank you!  Liver function improves, fat dissipates (remember to exercise daily with a good dose of Kriya (See Sessions and Pricing at the side bar of www.yogatrainingtouch.com). Good Luck!


Monday, August 15, 2016

Peace of Mind For Super-Consciousness (Samadhi)

Peace of mind is a way of zoning in during zen!  After rest put bliss to the test with zest.  Wage peace while celebrating life; tuning in and turning on!  

According to The Yoga Sutras of Patanjali written over 2500 years ago and translated by Sri Swami Satchidananda, "Yogas citta vrtti nirodah”, yoga is the ending of mindless chatter, or peace of mind!  Classic Yoga also known as Astanga or Raja Yoga has eight ways or steps for cultivating peace of mind known as the eight limbs of yoga.  Peace of mind is super consciousness; absorbing (samadhi) beneficial effects! 

The eight “limbs” or steps include, 1.) Ethic (Yama), 2.) Moral (Niyams) 3.) Pose (Asana), 4.) Breath (Pranayama), 5.) Relaxation (Pratiyahara) 6.) Focus (Dhyarna), 7.) Meditation (Dhyana) and 8.) Absorption or Super-Consciousness (Samadhi)!  According to some styles the eight limbs do not have to be followed in any particular order; the first two limbs, one and two, are ways of leading a principled life the next two limbs, three and four, prepare us for, five and six, further development and the seventh limb culminates the eighth, a reward.  The reward of super-consciousness from practice, on the mat, into our daily lives and vice versa!

The ten responsibilities of the yamas and niyamas, or principles mentioned in Patanjali's Sutras are:  1.) not harming 2.) honesty 3.) not taking 4.) not addicted (resisting) 5.) not possessive 6.) clean 7.) content 8.) disciplined 9.) studious and 10.) faithful!  Preparing ourselves with 1.) standing, 2.) prone, 3.) hand/forearm-balancing, 4.) sitting, 5.) supine/inverted poses (asana) for strength, balance, and flexibility.  Asanas are correlated with breaths (pranayama) for 1.) strength, balance, flexibility, relaxation (pratyahara) and focus (dharana).  Development of relaxation eases us towards greater focus of mind, body, and spirit.  Culminating as one from the eight limbs of yoga practice meditation (dhyana) is perfecting super-consciousness, absorbing (samadhi) the effects!

Samadhi can be a state of bliss (anandamayakosha), our most core, inner True Self (Atman)!  The whole package includes physical (annamaya), energetic (pranamya), mental (manomaya) and intellectual (vijnamaya) as well as blissful protections (koshas).  Samadhi, heaven on Earth, may be comparable to Nirvana; simple consciousness, being present in the moment is a gift of Love (God), for inner peace and harmony!

Sunday, July 24, 2016

Reuse, Refurbish and Recycle

Go green by reusing, refurbish and recycle; tread lightly and be environmentally consciousness!  A smaller footprint with less impact is compassionately caring for the Earth.  Many things can be recycled, reused and refurbished let your imagination run and creativity flow in finding and fixing items!


I am often handed clothing from friends and family! I feel excited to have something 'new to me'.  Regifting is another way to go green and be a giver!

Make another person’s trash your treasure!  Shop for bargains, antiques and one of a kind items when giving to second hand stores.  Go the environmental way and visit and or prepare for a garage/lawn sale today!