National Yoga Month: One Week FREE Classes

August 24, 2009 at 9:50 am · Filed under Events, Yoga Yoga

Greetings yogi!

Get One Week Free Yoga during National Yoga Month 09.2009 www.yogamonth.org

Get ONE WEEK FREE YOGA during National Yoga Month September

Throughout the month of September, people across the country will have access to an entire week of free yoga classes by visiting www.yogamonth.org. The offer is part of the National Yoga Month campaign which is designed to educate, inspire and generate awareness of the positive impact of yoga on health.

During National Yoga Month, one of a select few national health observances, millions will come together for free events and activities. Festivities will take place across the U.S., with hundreds of studios, teachers, individuals and organizers taking part in their own hometowns. The events are all designed to educate people about the mind and body benefits of yoga practice.

“We are all looking for ways to take an active role in managing our health. There are readily available solutions that don’t necessarily require insurance or even a doctor,” said Johannes Fisslinger, co-founder of National Yoga Month. “Preventative wellness can be accessed by simply unrolling a yoga mat!”

As part of its mission to provide actionable guidance and tools, National Yoga Month is providing people with an opportunity to try yoga for free. Whether you are attempting it for the very first time or are an experienced yogi looking to deepen your practice, participating is simple:

1. Visit www.yogamonth.org.
2. Pick a participating yoga studio
3. Print your Yoga Month Card (One Week Free Yoga)
4. Visit the studio and enjoy!
5. Invite your friends to participate by visiting http://www.yogamonth.org/fwfiles/2009_inviteyourfriends.php

About National Yoga Month

In 2008, the Department of Health and Human Services designated September as National Yoga Month, one of a select number of national health observances. That same year, thousands of yoga and health enthusiasts participated in a 10 City Yoga Health Festival Tour featuring yoga classes, lectures, music, entertainment, exhibits. Since then, the initiative has taken root as a global awareness campaign, educating, inspiring and motivating people to achieve a healthy lifestyle.

The Yoga Month campaign is administered by the Yoga Health Foundation, a 501 (c) 3 non-profit organization registered in the State of California. All funds benefit the national awareness campaign and yoga health education for at-risk kids in schools.

Join the many who are promoting awareness of the benefits of practicing yoga. Take a free class, bring a friend and share the joy.

Namaste,

Kenya

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Exploring the Seven Chakras: Part 7 (Conclusion)

August 7, 2009 at 8:17 am · Filed under Discussion, Yoga Yoga

We’ve come to our seventh and final discussion on the seven Chakras; Muladhara. This chakra is known for its ability to battle sleeplessness, increase strength in the bones and teeth, as well as ambition and self-sufficiency.

Chakra of the Week: Muladhara

Focuses on: physical identity, survival, stability, instinctual nature, ambition, and self-sufficiency

Sense: smell

Helps with: tiredness, poor sleep, lower back pain, sciatica, constipation, depression, rage and anger, security and self esteem

Series

Begin in Savasana: make contact with earth plane, surrender to gravity, press limbs into floor

* Bend knees for Four part pelvic breath (breathe out bottom of spine)
* Bridge pose (Setu Bandhasana)
* Knee to chest pose (Apanasana)
* Leg stretches with tie
* Bioenergetic “pushing the feet”
* Head to knee poses (Janu Sirsasana and Paschimottanasana)
* Rolling to belly
* Half and full locust (Shalabasana)
* Child’s pose (Gharbasana)
* Downward Dog (Ardho Mukha Svanasana)
* Squat
* Spinal roll to stand
* Bioenergetic grounding
* Open leg forward bend (Prasarita Padottanasana)
* Separate leg forward fold (Parsvottanasana)
* Chair pose (Utkatasana)
* Tree pose (Vrkasana)
* Standing or mountain pose (Tadasana)
* Warrior I (Virabhadrasana)
* From seated position:
* Siddhasana (cradling foot and calf in arms)
* Supta Virasana (lying back on heels)
* Sitting Yoga Mudra

Pranayama:

* complete breaths, especially on exhale

Meditation: Earth element, roots going down, four petals, with square and downward pointing triangle, Shiva lingam, Kundalini coiled

Color: Red

Vowel Sound: Oh

Mantra: Lam

Mudra: Press the pads of thumbs together

I sincerely hope you enjoyed our discussions on the seven Chakras and was able to incorporate some of the principles into your daily life and yoga practice.

To a strong, embracing and loving mind, body and soul.

Namaste,

Kenya

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Exploring the Seven Chakras: Part 6

July 27, 2009 at 8:37 am · Filed under Uncategorized

The sixth of our seven Chakras, is the Svadhisthana. This chakra is known for its ability to create fluidity in movement and increase sensations.

Chakra of the Week: Svadhisthana

Focuses on: Moving fluidly, feeling sensuous with movements, noticing sensation, creativity, desire, pleasure, procreation, and personal relationships

Sense: taste

Helps with: lower back pain, sciatica, decreased libido, pelvic pain, urinary problems, poor digestion, low resistance to infection and viruses, tiredness, hormonal imbalances, menstrual problems

Series

* Pelvic breath with wave imagery
* Pelvic rocking, rapid pulses
* Bridge pose (Setu bandhasana)
* Knee down twist (Supta Matsyendrasana)
* Goddess pose (Supta Baddha Konasana)
* Butterfly legs (bioenergetic exercise)
* Side rolls, bent and straight legs
* Open leg forward bend (Upavistha Konasana)
* Swan (Kapotasana)
* Lunges
* Open leg child’s pose (Upavistha Virasana)
* Frog (Mandukasana)
* Downward puppy
* Cat (Vyaghrasana)
* Lateral Bend I (looking over shoulder at hip)
* Lateral Bend II (bringing straight leg behind bent and looking at foot)
* Sunbird (Chakravakasana)
* Hip drops from table position (bringing hips to floor from table)
* Cobra (Bhujangasana)
* Bow (Dhanurasana)
* Boat (Navasana)
* Yoga mudra with soles together (Baddha Konasana II)

Pranayama:

* Pelvic breath

Meditation: Water element, fluid flow, six petals, with half moon

Color: Orange

Vowel Sound: Ooo

Mantra: Vam

Mudra: Press the pads of thumbs together

Namaste,

Kenya

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6 Tips to Stay Safe While Practicing Yoga

July 23, 2009 at 10:50 am · Filed under Uncategorized

There is often a misconception that yoga cannot cause you injury. This, as many of us know from experience, is completely far from the truth. In fact, yoga can cause a variety of injuries including, sprains, strains, torn muscles and more. So how do we protect ourselves from injury while practicing yoga? Here are some tips:

* Check with your doctor before beginning yoga to be sure it’s safe for you - Yes, I know most think yoga is just “stretching”, but most athletic injuries are caused by overstretching.
* Make sure your yoga studio offers qualified instructors. Always ask questions of your instructor if you’re not sure how to perform a pose - Never assume your local studio has made an in-depth look into your instructors qualifications. It’s always good to find out for yourself, even if for peace of mind.
* Be sure to warm up before yoga to prevent strains and injuries.
* Wear yoga-appropriate clothing that won’t restrict your movement.
* Start out slowly learning the basics. Never push yourself to the point of pain.- Remember, pain is not a sign of accomplishment.
* Drink plenty of fluids.

To a safe and injury free yoga practice.

Namaste,

Kenya

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Exploring the Seven Chakras: Part 5

July 20, 2009 at 8:38 am · Filed under Discussion, Yoga Yoga

This week in our journey through the seven chakras, we will take a look at the third Chakra known as Manipura. This Chakra will ease the discomforts of many physical ailments, such as arthritis and calm emotional issues such as, perfectionism.

Chakra of the Week: Manipura

Focuses on: sense of belonging, mental understanding of emotions, stamina, success and ego

Sense: sight and color

Helps with: diabetes, arthritis, depression, perfectionism

Moving with will and purpose, energizing limbs and torso, building chi

* Supine Half Moon
* Supported bridge, bridge with one leg extended
* Abdominal toning: Stomach crunches, scissors kicks, leg lifts
* Staff pose (Dandasana)
* Desk pose (Dwipadapitam) (alt. one leg extended)
* Inclined plane (Purvottanasana) (holding, then rapid movement)
* Gate pose (Parighasana) (arch over straight leg)
* Half circle pose (arch over bent leg)
* Seated boat pose (Paripurna Navasana) (beg. use wall or bend knees)
* Seated twists (Maricyasana)
* Go to table position)
* Cat arches
* Downward dog to upward dog (Adhamukha to Urdhvamukha Svanasana) Side stretches (Vasisthasana)
* Squat to stand
* Vibration
* Warrior poses (Virabhadrasana I, II, and III)
* Triangle and variations (Trikonasana)
* Twisted triangle (Parivrtta Trikonasana)
* Half Moon Pose (Ardha Chandrasana)
* Tadasana
* Making the sun
* Woodchopper

Pranayama:

* Breath of Fire (Kapalabhati)
* Bastrika

Meditation: Fire element, energy distribution, strength, will, ten petals, with downward pointing triangle

Color: Yellow/Gold

Vowel Sound: Ah

Mantra: Ram

Mudra: Press the pads of thumbs together

Namaste,

Kenya

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Children’s Yoga

July 16, 2009 at 9:06 am · Filed under Discussion, Yoga Yoga

For the majority of us yogi, we tend to think of yoga as an “adult” way of life. A way to enhance and calm our already hectic lives so that we can become better friends, spouses and parents. But who said that the many benefits of yoga can only be enjoyed by us adults? Why can they not be shared with the little ones in our lives? They have hard days as we do; they stress from school and the daily societal pressures. So why not share this experience that helps us throughout our days?

Children’s yoga is not a new phenomenon, but it is taking the world by storm. The beauty of children’s yoga is that it not only serves as an outlet for children to release stress and anxiety, but gives them the exercise and support they need for healthy bodies and minds.

There are many yoga and meditation techniques that can be introduced to children at a young age. This is a good way to introduce the idea of yoga, so that you can determine whether yoga classes will work for your child. The following are some general recommendations for books and video.

Storytime Yoga: Teaching Yoga to Children Through Story by Sydney Solis

YogaKids, Vol. 3: Silly to Calm (DVD) by Marsha Wenig

A Child’s Way to Yoga> (DVD) by Leanne Gotvald

If you feel your child is ready for a live children’s yoga class, don’t hesitate. Introducing yoga to your child’s life, can be a great benefit for both your child and yourself.

To happy, relaxed little ones.

Namaste,

Kenya

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Yoga at Work: 7 Postures to Invigorate Your Workday

July 14, 2009 at 9:53 am · Filed under Yoga Yoga

If you are ever in the need to re-energize while at work; these 7 postures will become your best friends. Incorporating yoga postures and stretches to your workday can fight fatigue, clear your mind, loosen tight muscles and manage stress.

7 Postures to Invigorate Your Workday

Seated:

1. Shoulder Circles: Sit in any comfortable position with your back straight and head upright. Inhale and move one shoulder forward and then up as high as you can. Exhale slowly and pull your shoulder down and back. Continue this gentle, circular motion with the shoulder a few times. Repeat with other shoulder.

2. Neck Rolls: Sit in any comfortable position with your back straight, head upright. Slowly inhale. Exhale and drop your head forward, chin toward the chest. Inhale and slowly roll right ear over right shoulder. Hold for a few breaths, allowing left side of neck to release. Exhale and slowly drop chin toward chest and roll left ear over left shoulder. Hold for a few breaths, allowing right side of neck to release. Repeat both sides.

Seated or Standing:

3. Head of Cow Pose: Sit in any comfortable position or standing. Reach behind the back from below with the left hand, turning palm away from the body. Bend at the elbow, moving the hand as high up toward the center of the back as you can without straining. Keep the body erect. Right elbow should point straight up rather than forward and upper arm should be as close to your ear as possible. Breathe normally. Hold the position for a few seconds with fingers securely interlocked, or with fingertips of both hands as close as possible (if closeness of the hands is not possible, you may hold a small towel with both hands to hold the stretch).

4. Sideways Sway (Modified Half Moon): Sit in any comfortable position or standing. Inhale and raise arms up; interlace fingers over you head. Upper arms are alongside the ears. Gently curve your body to the right as exhale slowly. Hold for 5 to 10 seconds and breathe deeply. Inhale and return to an upright position. Lower arms, rest and breathe normally. Repeat left side, then once more each side.

Standing:

5. Backbend: Stand with spine erect, legs shoulder-width apart. Place palms of hands on the lower back with fingers pointing down. Inhale and slowly lower backward from the middle of your body. Don’t allow the head to fall too far back, causing strain on the neck. Do not bend backward too far. Go to where you feel a stretch but are not straining. Exhale. Hold for 5 counts, breathing normally. Hands supporting lower back. Lift head to slowly come out of position. Repeat once more.

6. Forward Bend: Stand with feet about 10-12 inches apart. Knees are slightly bent. Relaxing the upper body, allow the head to lead the body toward the floor. Bend knees or spread legs wider if necessary. Roll tailbone toward the ceiling. Hang like a rag doll from the hips. Hang or 5 breaths. Place hands on the shins, knees or thighs to come out of the pose. On the inhalation, slowly uncurl the spine, one vertebrae at a time. Head is the last thing to come up. Repeat once more.

7. Dancer’s Pose (modified): Hold onto the back of a chair with the left hand. Shift your weight onto your straight leg; tighten muscles above the knee. Bend right leg at the knee. With right hand, grasp your right foot, bringing it toward the right buttock. Knee points down and is parallel to the left thigh. Spine is straight, tailbone tucked, chest raised, and head erect. Breathe deeply. With each exhalation, gently bring your foot closer to the buttock. Left leg remains straight with thigh muscles engaged. Release the foot and lower leg. Repeat other side.

Namaste,

Kenya

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Exploring the Seven Chakras: Part 4

July 13, 2009 at 8:36 am · Filed under Discussion, Yoga Yoga

As we gradually make our way through the seven yoga Chakras, I hope that you have found the information useful and beneficial to your yoga practice. Today we will explore the fourth Chakra: Anahata, which helps us calm our mind and body to assist with emotional issues such as patience, forgiveness and compassion.


Chakra of The Week: Anahata

Focuses on: forgiveness, unconditional love, mental patience, compassion, wisdom, stability

Sense: touch

Helps with: upper back and shoulder problems, asthma, heart conditions,

Anahata Sequence:

* Supine half moon
* Four-part pelvic breath
* Knee to chest (Apanasana)
* Knee down twist, (Supta Matsyendrasana) emphasis on shoulders and chest
* Fish (Matsyasana)
* Head to knee (Paschimottanasana)
* Swan (Kapotasana) (Hands clasped behind back, opening chest)
* (move to belly)
* Cobra (Bhujangasana)
* Inverted Boat (Navasana)
* Bow (Dhanurasana)
* Child’s pose (Gharbasana)
* Downward puppy (Shoulder stretch)
* Table Twist
* Camel (Ustrasana)
* Cow face (Gomukhasana)
* (move to stand)
* Belt stretch
* Standing Yoga Mudra
* Dancer (Natarajasana)

Pranayama:

* Anuloma Krama (inhale-hold, inhale-hold, etc.)
* Viloma Krama (exhale-hold, exhale-hold, etc.)
* Nadi Sodhana Alternate Nostril

Meditation: air element, spaciousness, love, balance, ease, twelve petals, intersecting triangles

Color: Green

Vowel Sound: Ay (like in play)

Mantra: Yam

Mudra: Press the pads of thumbs together

Namaste,

Kenya

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Yoga With Man’s Best Friend

July 9, 2009 at 9:04 am · Filed under News, Yoga Yoga

Recently I came across an article in the New York Times which highlights the new partner yoga class, termed ‘doga’. Yes, that’s right; doga. The combination of yoga and the word dog. At first glance this appears to be just another fad, but at further thought, why wouldn’t it be possible to share a yoga class with your dog? Being a mother, I can understand the bonding benefits of practicing yoga with your little one, so why not with man’s best friend?

So What Exactly is Doga?

“Doga is a form of yogic practice which has been specially adapted for dogs; a practitioner of doga is known as a dogi. In a doga session, dogs and their owners work through a series of yoga poses together; the session may also include things like meditation and eye-gazing to strengthen the bond between human and dog. Classes can be found in many parts of North America and Europe, lasting anywhere from 20 minutes to three hours, and designed for everyone from novice dogi to experienced yogi.

While the concept of doga might seem slightly silly, if you interact with animals on a regular basis, you are probably already aware that they practice some form of yoga. Many animals, for example, run through a series of stretches when they get up in the morning, or display amazing feats of flexibility throughout the day. Much like humans, animals keep limber with stretches, and the experience of stretching is probably relaxing as well.

Fans of doga claim that the experience makes their dogs calmer and more focused, and that it increases the connection between human and canine. As human and dog work together, they start breathing in the same rhythms and they often learn more about each other. For older dogs, the gentle stretches of doga can help ease aching joints, while younger dogs can grow more relaxed and easier to get along with. Long-time practitioners of doga claim that their dogs can stretch more deeply as a result of their practice, and that their canine companions have mellowed due to their exposure to yoga.

”Ruff yoga,” as it is sometimes called, is typically held in small classes. Dog owners are expected to bring reasonably well behaved dogs to class, and leashes and yoga mats are usually required. The instructor leads the class through a slow series of poses which includes stretches, balances, and relaxation poses for both species. Yoga with your dog may also include bonding and trust-building exercises to deepen the dog-human connection. Many doga classes also include massage, often at the end of the session.”

Google is a great tool for finding local Doga classes in your area. Should you decide to embark on the Doga journey with you household pet, please give us an update; we would love to learn more about your experience.


Introduction to Doga, Yoga Moves With Your Dog — powered by eHow.com

Happy Downward Dogging.

Namaste,

Kenya

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How to Begin a Yoga Cleansing Practice

July 7, 2009 at 9:54 am · Filed under Discussion

It is often overlooked by today’s yogi, the importance of a good and consistent cleansing practice. No, I’m not talking about making certain you obtain enough fiber in your diet; but what I am talking about is a yoga cleansing or detoxification that can not only help you enhance your yoga practice, but can also wash and stimulate the organs, and retard aging. There are different variations on the yoga cleanse, but today we will take a general look at the process and its many benefits.

What is a yoga cleanse?

The accumulation of toxins within our bodies is inevitable, which makes it imperative that we have a method of washing those toxins from the system. In Hatha yoga, this is accomplished by cleansing the body both physically and mentally. The philosophy of Hatha Yoga has six cleansing practices and techniques. Each technique is targeted to a specific area of the body, and includes the following:

1. DHAUTI- It is an important yogic system of auto cleaning. It has 4 types
a. Antar ( internal )Dhauti -This further divided into -
Vatsara Dhauti (Expelling air through anus)
Varisara Dhauti (Evacuating a large quantity of water through the bowels)
Vahnisara Dhauti (rapid expanse/contraction of the abdomen)
Bahiskrita Dhauti (washing the rectum in the hands)
b. Hrida(cardiac) Dhauti - It has 3 kinds of practices -
Danda Dhauti (Inserting soft banana stem in the stomach)
Vastra Dhauti (Swallowing a long thin strip of cloth)
Vaman Dhauti (Regurgirating the contents of the stomach

2. BASTI- This yoga practice of colon cleansing has 2 parts
Jala (water) Basti (Water is sucked in the large intestine through the anus and expelled)
Sthal (Dry) basti (Air is sucked in this case)

3. NETI - nasal irrigation technique is of 4 types
Jala (water) Neti (passing warm saline water through the nose)
Sutra (thread) Neti (passing a soft thread through the nose)
Ghrita (ghee) Neti (passing clarified butter through the nose)
Dugdha (milk) Neti (passing of milk through the nose

4. TRATAK- A yoga exercise for the eyes, it involves steady and continuous gazing at a point of concentration. It is further subdivided into:
Antar (internal) Trataka, and
Bahir (external ) Tratak

5. NAULI - a yoga abdominal cleansing technique which serves to massage the internal organs of the body. In this the abdominal muscles are isolated and churned. It has 3 parts
Dakshin Nauli (when muscles are isolated to the right)
Vama Nauli (left)
Madhyama Nauli (middle)

6. KAPALBHATI - this mind detoxification technique of yoga has 3 components Vatkrama Kapalbhati (similar to bhastrika pranayama)
Vyutkrama Kapalbhati (sucking water in through the nose and expelling it through the mouth)
Sheetkrama Kapalbhati

What are the benefits of yoga cleansing?

* Helps to develop immunity by eliminating the toxins.
* Stimulates the mind and aids in removing lethargy (tamas).
* Washes the colon, sinus tracts, the stomach etc.
* Provides a massaging effect to the areas applied thereby stimulating the effective working of the Organs.
* Stimulates vitality and helps in retardation of aging.
* One’s capacity to think, digest, taste , feel express etc. increases and a greater awareness develops.

Safety Measures

It is best to perform a yoga cleanse with the instruction from an experienced teacher. Should you use the guidance of books and video, please exercise caution when doing so. Avoid performing a yoga cleanse daily, unless instructed to do so from you physician or health specialist. If practiced unnecessarily, the yoga cleanse may not be effective.

To cleansing the mind, body and soul.

Namaste,

Kenya

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