Strength, balance and flexibility.
Begin with a standing back arch by lifting the chest and aligning the head back. This move strengthens the back and stretches the torso. Balance through the feet, feeling the weight of the pose evenly from the tips of the toes through the heels.
Move into Runner's Lunge by hinging forward and reach the left leg back, toes to the ground. Then, up into Crescent Lunge Pose by lengthening the arms overhead; press arms towards one another to feel the strength of the chest muscles (pectoralis). Balance the body by feeling it's weight into the front leg's heel reverberating to the spine.
Next, try Twisting Lunges by placing hands at heart center (anjali-mudra) and twist to the inside of the body (medially). Try binding the hands by reaching the lower hand underneath the body and the upper hand back behind. If you can, use Ganesh Grip while lengthening, strengthening and aligning the body before returning to center.
Similarly, try twisting towards the outside of the body (laterally). To bind, place the left armpit past the right knee and reach the left hand under the right leg while placing the forearm of the left hand along the small of your back, reaching hands into a Ganesh grip. Return to center and move into runner's lunge.
From Runner's Lunge, go into Pyramid pose by lengthening the front leg and arms while hinging at the hips. Lengthen through the spine, tailbone to the top of the head aligning. Feel Jalandhara Bhanda by contracting the anterior (front) neck muscles. Place the heel of the back foot down, pigeoning (toes ahead of the heel) to protect the knee.
Open into Triangle Pose by lifting the left arm, in alignment with the right - shoulders and hands perpendicular to the ground. Gaze up, if you choose. Align through the body - head, shoulders, hips, knees and toes.
Move into twisting or revolved triangle by placing the left hand down and the right hand up. Revolve the body from the hips to the top of the head. Feel space through the internal organs while exhaling.
Press into Half Moon by lifting the left leg and arm up; lengthening the leg parallel and the arm perpendicular to the ground. The key to balancing here is Pada Bhanda - the strength and balance of the foot, not the hand. Try lifting the hand while continuing to balance in the pose.
Twist into Twisting Half Moon. Place the left arm down and the right arm up. To advance in the pose gaze up. Return to Crescent Lunge.
Lift into Warrior III. Bring the back leg up and hinge the body parallel to the ground. Outstretch fingers and toes in opposite directions. Return to standing and repeat the series on the right side!
Thursday, September 25, 2014
Pigeon (Kapotasana) Nest
Try five poses for flexibility. First stretch the hip flexors (ilio psoas). Begin in Pigeon Pose (Raja Kapotasana) by bending at the knee, of one leg, while elongating the other leg behind you, then stretch the arms - inching fingers and toes away from your midline. Next, lift your torso for a deeper stretch.
Second, move into Royal Pigeon Pose by bending at the knee of the elongated leg. Either hold your foot with your hand or place the foot in the bend of the elbow. If you can place your arms overhead and hold your toes - even better. This stretches the knee extensors (quadriceps).
Continue the phase by moving into Turkish Twist. Bring the back leg to the front, over the other leg; stretching the hip extensors (glutes). Now, with both legs bent at the knees. Continue the pose by placing hands together near your heart in prayer (anjali-mudra). Twist the torso, stretching your back and abdominals (core), from the hips to the top of the head. Reaching the lower elbow towards the outside of the knee. Finally, place eyes to see behind the body (eye yoga) and when your ready gently untwist.
Fourth pose is cow's face (gomukhasana). Reach arms wide lifting, the side of the leg that is on bottom, up. Then, bend the elbow and pat your neck (cervical spine). Next, reach the other arm lowering, the side of the leg on top, down. Then, bend the elbow and inch fingers towards one another. Grasp fingers together in a Ganesh grip, if you can.
Finally, after repeating on the other side, try log stack. Place the ankle of the upper leg over the knee of the lower leg and the ankle of the lower leg under the knee of the upper leg. This pose stretches deep, near the ball and socket joints of the hips. Next, twist the torso to align the sternum with the knee of the upper leg. Now hinge at the hips. Inhale and open tight sore areas. Then, exhale to relax and release tension. Repeat on the other side. Feel open and flexible.
Friday, September 5, 2014
Yoga Philosophy (Principles)
Following the Eight Limbs of Yoga is a life-long holistic practice that may improve longevity. The limbs may be used as a processes for personal development. The effect(s) may be noticed from any of the limbs at any time; practice by making Buddha Soup.
On the last page of the book, Don't Just Do Something. SIT THERE A Mindfulness Retreat with Sylvia Boorstein, the way to make Buddha Soup for character development, is to "apply equal amounts concentration, calm, equanimity, rapture, investigation, energy and mindfulness." This method of application is then applied to the ingredients of "morality, resolve, renunciation, effort, equanimity, truthfulness, patience, loving-kindness, generosity and wisdom". Interestingly the 'Method of Preparation' along with the ethical and moral 'ingredients' make-up the Eight Limbs of Classical Astanga Yoga.
The Eight Limbs of Yoga include specific ethical and moral principles (yamas and niyamas). The principles include purity, faith, resistance (sexual), discipline, non-possessiveness, honesty and contentment as well as non-harming, non-stealing, and studiousness. These are the ingredients of Buddha Soup and the first two limbs of yoga.
Boorstein includes preparation characteristics, the other six limbs of yoga, for making Buddha Soup. First, prepare with concentration (dharna) a one pointed focus. Also, calm/equanimity (pratyahara) using sensory withdrawl to be like a lotus flower in the mud and muck; flies and bugs swarming, crocodiles circling with relaxation in the midst of chaos.
The method for making Buddha Soup continues with rapture (samadhi) translated as "complete absorption" by Nicolai Bachman in his book The Language of Yoga. Rapture can be a second wind, a runners high, a dancers bliss or a meditators transcendence. In the context of yoga, investigation [pose (asana)] is practiced to learn about our strength, balance and flexibility in the moment, for the day, as we progress or digress, eb and flow through the seasons of our lives. Energy [breath (pranayama)] is translated as life force taken from the root prana, a term for energy. Finally, mindfulness [meditation (dhyana)], to put it simply, is conscious living - or sitting as the case may be.
The practice of Yoga is the practice of connecting our minds and bodies. Apply the process and utilize the ingredients for making Buddha Soup. Just as fresh from the Earth ingredients such as whole and sprouted grains, vegetables, fruit, beans, legumes, nuts, seeds, herbs and spices feeds our minds and bodies, Buddha Soup feeds our souls. Enjoy the practice because yoga is mind/body medicine for creating physical, emotional and mental strength, balance, flexibility and relaxation. - Bliss Out!
For more information visit www.yogatrainingtouch.com
On the last page of the book, Don't Just Do Something. SIT THERE A Mindfulness Retreat with Sylvia Boorstein, the way to make Buddha Soup for character development, is to "apply equal amounts concentration, calm, equanimity, rapture, investigation, energy and mindfulness." This method of application is then applied to the ingredients of "morality, resolve, renunciation, effort, equanimity, truthfulness, patience, loving-kindness, generosity and wisdom". Interestingly the 'Method of Preparation' along with the ethical and moral 'ingredients' make-up the Eight Limbs of Classical Astanga Yoga.
The Eight Limbs of Yoga include specific ethical and moral principles (yamas and niyamas). The principles include purity, faith, resistance (sexual), discipline, non-possessiveness, honesty and contentment as well as non-harming, non-stealing, and studiousness. These are the ingredients of Buddha Soup and the first two limbs of yoga.
Boorstein includes preparation characteristics, the other six limbs of yoga, for making Buddha Soup. First, prepare with concentration (dharna) a one pointed focus. Also, calm/equanimity (pratyahara) using sensory withdrawl to be like a lotus flower in the mud and muck; flies and bugs swarming, crocodiles circling with relaxation in the midst of chaos.
The method for making Buddha Soup continues with rapture (samadhi) translated as "complete absorption" by Nicolai Bachman in his book The Language of Yoga. Rapture can be a second wind, a runners high, a dancers bliss or a meditators transcendence. In the context of yoga, investigation [pose (asana)] is practiced to learn about our strength, balance and flexibility in the moment, for the day, as we progress or digress, eb and flow through the seasons of our lives. Energy [breath (pranayama)] is translated as life force taken from the root prana, a term for energy. Finally, mindfulness [meditation (dhyana)], to put it simply, is conscious living - or sitting as the case may be.
The practice of Yoga is the practice of connecting our minds and bodies. Apply the process and utilize the ingredients for making Buddha Soup. Just as fresh from the Earth ingredients such as whole and sprouted grains, vegetables, fruit, beans, legumes, nuts, seeds, herbs and spices feeds our minds and bodies, Buddha Soup feeds our souls. Enjoy the practice because yoga is mind/body medicine for creating physical, emotional and mental strength, balance, flexibility and relaxation. - Bliss Out!
For more information visit www.yogatrainingtouch.com
Thursday, August 21, 2014
Yoga As Medicine (Yoga Therapy)
Yoga is a way of using our minds and bodies to feel
good (therapeutic effects). Try cow's face (ghomukhasana) arms for
shoulder flexibility and care. Use yoga breathing (pranayama) for
energy and filtered air. Practice swan-feather pose (pinca-hamsasana)
for lumbago and mind/body awareness. Yoga can be anecdotal for
anyone; here are a few ways yoga has been medicinal for me.
Once, while snowboarding I fell off a rail and swiped my shoulder going down. My deltoids felt bruised (bleeding from the inside) and battered, of no use; possibly dislocated. Whatever the case, I was in grave pain.
Usually, I can deal and end up feeling fine. This time, was different; I sat on the deck of the lodge contemplating calling an ambulance. I couldn't drive in this state, I was dazed and confused. Where as, I have driven to the emergency room arm raised, while bleeding with no problem.
Anyway, my only reprieve was sitting in gomukhasana (cows face) arms. The arm of my hurt shoulder hugging behind my back reaching towards my cervical spine (neck) and the other arm reaching up past my ear bent at the elbow inching down my neck. I grasped my fingers together and held on despite the raging I felt through my shoulder.
I sat in ghomukhasana imagining an ambulance driving to the rescue while the pose did it's work. Finally, ten to twenty minutes later I released my hands from the pose (asana). Blood gushed (pumped) through my shoulder; range of motion intact.
I didn't ride the rest of the day. I enjoyed the sunshine and the fact I made it through major grief. I felt happy knowing I could survive and continue to ride another day, a different hour; albeit, more cautiously.
I continued to use cow's face arms diligently. Especially, that day and when I felt pain throughout the week and months ahead I'd reach into pose. Saved by the beneficial (therapeutic) effects of yoga.
Ironically I felt protected from smoke while working to put it out as a Wildland firefighter, but had no control over inhaling it as a "civilian". Over the next decade the air was seasonally smoky. During this time, I jogged in the midst of smoke; I recalled yoga breathing, breathing in and out of the nose only. I began using the technique while jogging. Snot poured out my nostrils, I became self-conscious but resolved to naturally filter the air; I was breathing .
Initially, I felt claustrophobic like I wasn't getting a full breath. However, I kept practicing and no longer needed an inhaler for the adult-onset asthma I had experienced. Difficulty breathing was now a non-issue. Simply, because I focused on pranayama (breathing), literally translated as "life force". The human body is truly its own best medicine.
Swan Feather Pose (Pinca-Hamsasana) a third example of yoga therapy came into my life after many months of misery. I awoke from sleep unable to get out of bed. I was paralyzed. I literally couldn't walk. I'd been going through some extreme life changes. My life felt like it was caving in on me and now I had to crawl like a baby.
I moved to Studio 18A. Grateful, for the square footage and beautiful views for private trainings. A Partner Yoga Session was scheduled; my clients entered. I had been crawling to get around and upon their arrival was able to stand, although the pain was debilitating. I greeted these clients with a smile, pretending I was perfectly okay. I sank down into a squat, as I began verbalizing ques. The session was a relative success for I could stand while squatting felt therapeutic. I went to a chiropractor and masseuse to enliven my body and decrease the sacral pain.
That year I attended a four day Yoga Therapy workshop. We breathed, chakra balanced, spoke about subtle energy and used hand symbols (mudras) to align and center along with gems, colors and aromas. We spoke about the process of healing and the importance of mind over matter. However, I was still feeling sacral pain and misalignment.
The final day of the Mind Body Conference we continually worked on asana. I was introduced to pinca-hamsasana. Many teachers chose not to move into the pose, yet I consistently inverted in this prone arm balance. The sacral pain ceased; I felt cured.
The healing process is truly amazing - Yoga can lead the way! Simply use the above yoga practices or better yet, cultivate your own. The examples prove asana and pranayama improve strength, balance and flexibility. As the saying goes, "movement is medicine..."
Once, while snowboarding I fell off a rail and swiped my shoulder going down. My deltoids felt bruised (bleeding from the inside) and battered, of no use; possibly dislocated. Whatever the case, I was in grave pain.
Usually, I can deal and end up feeling fine. This time, was different; I sat on the deck of the lodge contemplating calling an ambulance. I couldn't drive in this state, I was dazed and confused. Where as, I have driven to the emergency room arm raised, while bleeding with no problem.
Anyway, my only reprieve was sitting in gomukhasana (cows face) arms. The arm of my hurt shoulder hugging behind my back reaching towards my cervical spine (neck) and the other arm reaching up past my ear bent at the elbow inching down my neck. I grasped my fingers together and held on despite the raging I felt through my shoulder.
I sat in ghomukhasana imagining an ambulance driving to the rescue while the pose did it's work. Finally, ten to twenty minutes later I released my hands from the pose (asana). Blood gushed (pumped) through my shoulder; range of motion intact.
I didn't ride the rest of the day. I enjoyed the sunshine and the fact I made it through major grief. I felt happy knowing I could survive and continue to ride another day, a different hour; albeit, more cautiously.
I continued to use cow's face arms diligently. Especially, that day and when I felt pain throughout the week and months ahead I'd reach into pose. Saved by the beneficial (therapeutic) effects of yoga.
Ironically I felt protected from smoke while working to put it out as a Wildland firefighter, but had no control over inhaling it as a "civilian". Over the next decade the air was seasonally smoky. During this time, I jogged in the midst of smoke; I recalled yoga breathing, breathing in and out of the nose only. I began using the technique while jogging. Snot poured out my nostrils, I became self-conscious but resolved to naturally filter the air; I was breathing .
Initially, I felt claustrophobic like I wasn't getting a full breath. However, I kept practicing and no longer needed an inhaler for the adult-onset asthma I had experienced. Difficulty breathing was now a non-issue. Simply, because I focused on pranayama (breathing), literally translated as "life force". The human body is truly its own best medicine.
Swan Feather Pose (Pinca-Hamsasana) a third example of yoga therapy came into my life after many months of misery. I awoke from sleep unable to get out of bed. I was paralyzed. I literally couldn't walk. I'd been going through some extreme life changes. My life felt like it was caving in on me and now I had to crawl like a baby.
I moved to Studio 18A. Grateful, for the square footage and beautiful views for private trainings. A Partner Yoga Session was scheduled; my clients entered. I had been crawling to get around and upon their arrival was able to stand, although the pain was debilitating. I greeted these clients with a smile, pretending I was perfectly okay. I sank down into a squat, as I began verbalizing ques. The session was a relative success for I could stand while squatting felt therapeutic. I went to a chiropractor and masseuse to enliven my body and decrease the sacral pain.
That year I attended a four day Yoga Therapy workshop. We breathed, chakra balanced, spoke about subtle energy and used hand symbols (mudras) to align and center along with gems, colors and aromas. We spoke about the process of healing and the importance of mind over matter. However, I was still feeling sacral pain and misalignment.
The final day of the Mind Body Conference we continually worked on asana. I was introduced to pinca-hamsasana. Many teachers chose not to move into the pose, yet I consistently inverted in this prone arm balance. The sacral pain ceased; I felt cured.
The healing process is truly amazing - Yoga can lead the way! Simply use the above yoga practices or better yet, cultivate your own. The examples prove asana and pranayama improve strength, balance and flexibility. As the saying goes, "movement is medicine..."
Wednesday, August 20, 2014
Truthfullness (Satya) & 5th Energy Center (Vishudha Chakra) Associations
One
of the most important life lessons I have learned is 'honesty is the
best policy'; knowing silence (listening) is just as important. The
5th power center of the pharyngeal plexus (throat) associated with
communication, cooperation, collaboration and consensus is also associated with
listening.
A
balanced 5th energy center (Vishudha Chakra) draws from the heart and
brow center to speak kind and true; interconnecting the
characteristics of kindness, caring, and compassion along with
clarity, vision and intuition. Incorrect words and angry yelling can
occur or a person may not speak up for them-self or someone else when
the 5th Chakra is imbalanced.
Balance
by visualizing the color blue and element of sound while meditating
(thinking/praying) around nature sounds. Continue enhancing
the ability of the 5th energy center by thinking of happy, healthy,
wealthy and wise associations (emboldened).
To experience a subtle energy (Chakra) balance take care of yourself by speaking the good and true realities of life, remembering to wage peace by pleading the 5th because taking an oath of silence does not implicate one-self with wrong doing. Integral to the first ashtanga (classic) yoga principle of ahimsa (non-harming) - taking care not harm yourself or someone else; you have the inherent right to speak. Try a Yoga Training (Touch) Aroma-Restorative to heal, balance and rejuvenate; notice the effects.
To experience a subtle energy (Chakra) balance take care of yourself by speaking the good and true realities of life, remembering to wage peace by pleading the 5th because taking an oath of silence does not implicate one-self with wrong doing. Integral to the first ashtanga (classic) yoga principle of ahimsa (non-harming) - taking care not harm yourself or someone else; you have the inherent right to speak. Try a Yoga Training (Touch) Aroma-Restorative to heal, balance and rejuvenate; notice the effects.
Tuesday, July 22, 2014
Mushroom Stroganoff A Good Choice for Strong Bones
Vitamin
D is important for calcium absorption to maintain strong bones. Try
this mushroom Veg. Dish which includes nutrients such as Omega 3's, B12,
Iron & Vitamin D. This is a dish for dark dreary days when Vitamin
D absorption from sunshine is lacking; it's an health association for
the 6th & 7th Chakras (energy centers), which also includes smiling,
vision/imagination/clarity and intuition, rest
concise/intelligent/universal knowledge and consciousness (presence in
the moment - it is a gift)!
Place water to cook pasta in a pan, turn stove to high. Place slivered onions, mushrooms and pasta in pan cook pasta. Then place all other ingredients in pan, after the pasta has cooked. Add more water or powders as needed for a consistent sauce. Voila, your meal is ready to eat whenever you are!
Ingredients
• 1-2 C. water add more as needed (instead of oil enhances health benefits)
• 1/4 C. slivered onion – to taste, not to much (Quercitin)
• 2-3 C. mushrooms – white Button, Shitake, any others (Portabellas are also good sources of Vita. D)
• 1/4 C. uncooked noodles or rice (endurance)
• 1-2 Tbs. nutritional yeast (B12)
• 1-2 Tbs. ground flax (omega 3's)
• 1-2 Tbs. turmeric (anti-inflammatory)
• 1-2 Tbs.vegetable bouillion (various vitamins)
• 1-2 Tbs. soy sauce (improves low blood pressure)
• 1-2 Tbs. flour (to thicken)
• 1/4 c. tvp (textured vegetable protein)
• 1/2-1 c. almond milk (has 45% calcium & 25% vita. D)
◦ 1 tbs. Miso after cooking (live cultures)
◦ 1 c. serve over greens (calcium & other various vitamins) or mix in green beans instead of rice or pasta
• 1-2 C. water add more as needed (instead of oil enhances health benefits)
• 1/4 C. slivered onion – to taste, not to much (Quercitin)
• 2-3 C. mushrooms – white Button, Shitake, any others (Portabellas are also good sources of Vita. D)
• 1/4 C. uncooked noodles or rice (endurance)
• 1-2 Tbs. nutritional yeast (B12)
• 1-2 Tbs. ground flax (omega 3's)
• 1-2 Tbs. turmeric (anti-inflammatory)
• 1-2 Tbs.vegetable bouillion (various vitamins)
• 1-2 Tbs. soy sauce (improves low blood pressure)
• 1-2 Tbs. flour (to thicken)
• 1/4 c. tvp (textured vegetable protein)
• 1/2-1 c. almond milk (has 45% calcium & 25% vita. D)
◦ 1 tbs. Miso after cooking (live cultures)
◦ 1 c. serve over greens (calcium & other various vitamins) or mix in green beans instead of rice or pasta
Place water to cook pasta in a pan, turn stove to high. Place slivered onions, mushrooms and pasta in pan cook pasta. Then place all other ingredients in pan, after the pasta has cooked. Add more water or powders as needed for a consistent sauce. Voila, your meal is ready to eat whenever you are!
Rainbows
Summer
has arrived, although, in Montana, there may still be a snow flurry.
For now, soaking in the Vitamin D by seeking sunshine, between cloud
bursts, has benefits. Fully appreciative of the weather - clear skies,
cloud covered, pouring down or filled with flakes.
Blessed to adventure out alone and with friends; to journey up mountains, across streams, over downfall and wildflowers, across spring fed ponds. Making it out to enjoy road cycling, hiking, trail running, river floats and slalom boats. Street ventures of barefoot walking, track running and marathoning fulfilling sweet and sweaty summer days.
Whatever the weather, yoga has been a pot of gold under rainbows*. Any time and place during the day or night it is comforting to strengthen, balance, stretch and relax through stillness hugs, body lifts and mindful holds. Yoga works wonders anywhere; even a spring fed pond before a swim, cycle and run.
*As a child
I was told and believed
that there was a treasure
buried beneath every rainbow.
I believed it so much that
I have been unsuccessfully
chasing rainbows
most of my life.
I wonder why
no one ever told me
that the rainbow
and the treasure
were both
within me.
-Gerald G. Jampolsky, M.D.
Blessed to adventure out alone and with friends; to journey up mountains, across streams, over downfall and wildflowers, across spring fed ponds. Making it out to enjoy road cycling, hiking, trail running, river floats and slalom boats. Street ventures of barefoot walking, track running and marathoning fulfilling sweet and sweaty summer days.
Whatever the weather, yoga has been a pot of gold under rainbows*. Any time and place during the day or night it is comforting to strengthen, balance, stretch and relax through stillness hugs, body lifts and mindful holds. Yoga works wonders anywhere; even a spring fed pond before a swim, cycle and run.
*As a child
I was told and believed
that there was a treasure
buried beneath every rainbow.
I believed it so much that
I have been unsuccessfully
chasing rainbows
most of my life.
I wonder why
no one ever told me
that the rainbow
and the treasure
were both
within me.
-Gerald G. Jampolsky, M.D.
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