tag:blogger.com,1999:blog-59650256394870715812024-02-18T18:57:51.954-08:00Bikram Yoga Salt Lake CityUnknownnoreply@blogger.comBlogger280125tag:blogger.com,1999:blog-5965025639487071581.post-44744643043407397602017-06-20T03:14:00.000-07:002017-06-20T03:14:59.937-07:00Tip of the Week: The Pilates Roll Up<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicHXPuCGaGTDIVE1lnqk_RAhrPez2gtklTvGePZrHpVdSnV94wZfoKhRb-AYVkNDci-EFLj0t6WU8V2u4qr57luFjMZ9DDxUmH9i8TYEkTW1M8aIOezrinjucmxMqgeQyCQMQDWDfx6cw/s1600/bobowskipilates_roll-up1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="380" data-original-width="930" height="161" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicHXPuCGaGTDIVE1lnqk_RAhrPez2gtklTvGePZrHpVdSnV94wZfoKhRb-AYVkNDci-EFLj0t6WU8V2u4qr57luFjMZ9DDxUmH9i8TYEkTW1M8aIOezrinjucmxMqgeQyCQMQDWDfx6cw/s400/bobowskipilates_roll-up1.jpg" width="400" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">The Pilates Roll Up is designed to engage your entire body and usually is performed near the beginning of any Pilates mat class. It strengthens your entire Powerhouse (trunk, from your shoulders to your hips) while increasing the flexibility of your spine and lengthening your legs. Perfecting the Pilates Roll-Up and performing it mindfully, with breath, can inform how well you manage every other Pilates move. Let's break it down:</span></div>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">START by lying on your back with your arms and legs stretched in opposite directions, toes pointed.<br /><br />INHALE and bring your straight arms over your shoulders (hands to ceiling) until they are perpendicular to the floor, flex your feet.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Lift your head off the mat, bring your chin to your chest and EXHALE as you roll your spine up and off the mat, one vertebra at a time. Keep pulling in your powerhouse as you continue your Roll Up, with the eventual goal of placing your forehead on your legs and your hands on either side of your heels.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Continue pulling in your navel as you REVERSE the exercise. Point your toes as you INHALE and roll down, one vertebra at a time.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Begin to EXHALE when you are about halfway down. As you finish exhaling and rolling down, your arms extend overhead.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">The Roll-Up is usually repeated five to eight times in sequence. </span></div>
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<b><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Additional Tips:</span></b><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> Keep your legs together, thigh on the mat, as you roll up with control. This is a "sit up" without momentum. It helps to think of lifting through your neck and chest (as if you had a helium balloon lifting your sternum) as you peel your spine off the mat. You are welcome to bring ankle weights to class as these can help keep your heels on the floor.</span></div>
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<b><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Modification:</span></b><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> If you have a hard time keeping the momentum out of The Roll Up, try it with bent knees, feet flat on the floor at hip distance apart. Sit tall and roll your spine down as far as you can control. You can walk your hands up and down your legs as you lower and lift your spine, progressively increasing your range of motion. </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">I hope you'll join in one of the new Hot Pilates Express classes (M,W,F at 11:45 am, M, W 8:15 PM) to learn more about and perfect your Roll Up! </span><b><span class="contextualExtensionHighlight ms-font-color-themePrimary ms-border-color-themePrimary ident_2161_2378" role="button" tabindex="0"><span style="color: #0078d7; font-family: "georgia" , "times new roman" , serif; font-size: large;">Following class on Wednesday, June 21, I'll offer a 20-minute workshop on The Roll Up </span></span></b><span class="contextualExtensionHighlight ms-font-color-themePrimary ms-border-color-themePrimary ident_2161_2378" role="button" tabindex="0"><span style="color: #0078d7; font-family: "georgia" , "times new roman" , serif; font-size: large;">for those who'd like to know more -- we'll work with some props and fundamentals that can make your Roll Up experience more successful.</span></span><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> See you then!<br /><br /> By Susan Rickman, Certified Pilates Instructor. Susan teaches the Monday and Wednesday 11:45 am and Wednesday 8:15 pm classes each week.</span><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5965025639487071581.post-43388515718928688632017-06-09T07:31:00.000-07:002017-06-09T07:33:38.641-07:00Tip of the Week: You Don't Have to Be Flexible to Do Yoga<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh20K2b_tyh7xw92Zmre2Z6gfeFertQKE2wIAPiSbniqzpa-PdzJ9tIXkDdotFeBPZ-qHB9OYzn9oqf5m3bE_Sk1h2l2XhQNy1_XpguhL-n2hE1dr9nXlSHOTEn2SYy2oVWM7A6gRYJtes/s1600/touchtoes-56aa41f33df78cf772aee4a6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="512" data-original-width="768" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh20K2b_tyh7xw92Zmre2Z6gfeFertQKE2wIAPiSbniqzpa-PdzJ9tIXkDdotFeBPZ-qHB9OYzn9oqf5m3bE_Sk1h2l2XhQNy1_XpguhL-n2hE1dr9nXlSHOTEn2SYy2oVWM7A6gRYJtes/s320/touchtoes-56aa41f33df78cf772aee4a6.jpg" width="320" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: xx-small;"><i> Peter Cade/The Image Bank/Getty Images</i></span><span style="font-family: "times new roman"; font-size: small;"> </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">It's a common misconception that you need to be flexible to do yoga. It's not hard to see how this myth came to be, especially in the Instagram age. Almost every picture that you see in a magazine or on social media of someone doing a yoga pose shows off amazing flexibility. But putting your foot behind your head or doubling your body over in a backbend are really not the norms for your average yogi.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Some People Are Naturally More Flexible, But it Can Also Be Developed</span></h3>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Some people are naturally more flexible than others. Some people work really hard at their asana practice and over time became very flexible. Some people were committed dancers or gymnasts as kids or young adults and are using that training to present a very acrobatic style of yoga. None of these scenarios apply to the majority of people in a typical yoga class.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">If you've been putting off trying yoga or felt intimidated to go to a class because you "can't even touch your toes," please stop. Don't avoid yoga because you think you aren't flexible enough to do the poses you've seen in magazines. In fact, if you have tight muscles, yoga is just the thing you need to do to loosen them up. It's about a lot more than looking good in a difficult pose. Tightness can lead to back pain and a host of other mobility issues, especially as you age.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Stretching regularly and working more deeply into areas of tightness as they open up is the way to address the problem. This also applies to people who are in great shape in terms of strength and endurance. Improving flexibility is often the missing link and the key to avoiding injury and staying active.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Consistent Yoga Practice Will Increase Your Flexibility</span></h3>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">You still may not be able to do the versions of the poses that end up on inspiration boards on Pinterest, but you will be amazed at what you can do with a consistent yoga practice.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">The point of yoga is not to show off how flexible you are, but rather to become more flexible over time while enjoying yoga's other health benefits, like improved strength and reduced stress. Yoga is not like gymnastics, in which the most flexible person gets a medal. It is a personal practice, infinitely adaptable to fit each individual needs. It's non-competitive, which means not comparing yourself to the person on the mat next to you or to some earlier version of yourself. This acceptance of the primacy of the present moment is a big challenge for many people but ultimately one of yoga's biggest lessons. And, like touching your toes, it gets easier over time with regular practice.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> Step into any beginning level class and you will see lots of students just like you.</span></div>
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<span style="font-family: "georgia";">Article by <a href="https://www.verywell.com/can-i-do-yoga-even-though-im-not-flexible-3566971">verywell.com</a></span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5965025639487071581.post-69292815270362276792017-05-31T17:25:00.003-07:002017-05-31T17:25:55.208-07:00Tip of the Week: Effort with Ease<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-FVGzKLgrqHTAv4PZdAKxnogwll5PwKmkZynz1gJ-ztRvdbsxdIocyW0EiGTdXMcjLP25tHR2lTNwPtKSgZPO564G4U3_BwOnCQ0ULQhRSSAKbrGe2lmDLNp4kXKJP8t8ZWHmHjkItos/s1600/Y229_760_427auto_int.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="427" data-original-width="760" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-FVGzKLgrqHTAv4PZdAKxnogwll5PwKmkZynz1gJ-ztRvdbsxdIocyW0EiGTdXMcjLP25tHR2lTNwPtKSgZPO564G4U3_BwOnCQ0ULQhRSSAKbrGe2lmDLNp4kXKJP8t8ZWHmHjkItos/s320/Y229_760_427auto_int.jpg" width="320" /></a></div>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">As we move through our yoga practice, we want our muscles to stay engaged and our minds to stay focused. But sometimes we can put so much effort into a posture that it can actually place us out of balance, either physically or mentally. When you're in a posture and you've focused on muscle engagement, think to yourself, "What could I relax just 10%?" That 10% doesn't have to be anything that someone else could see with the naked eye. It could be the slightest physical movement, or even just a lightening of the mind. </span><br />
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">One way to think about it would be to make a fist with your hand as tightly as possible. Then relax it just enough so that you aren't using your entire strength, but your hand is still comfortably efforting to keep it's position in a fist. You could also imagine your brain doing the same thing. Your mind focusing on the posture intensely, but then relaxing it just enough so you're in that middle ground of effort with ease.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">The following article from <a href="http://yogainternational.com/">yogainternational.com</a> describes this idea of effort with ease beautifully.</span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"> </span><br />
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<span style="font-family: Times New Roman; font-size: x-large;"><b>Yoga Practice: Balancing Effort with Ease</b></span><br />
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">The outdoor tent was full of students sitting quietly on their yoga mats, waiting for my class to begin—the final one of a four-day yoga festival. As I surveyed the scene, I could see that everyone looked pretty pooped. They no longer fidgeted with that extra anticipatory energy they had on day one. They were still and grounded, partly from all the good yoga they had been doing, but also because they were physically exhausted and mentally overloaded from all the teachings they’d received in such a short time.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: x-large;"><b><i>When we move in only one direction, we get out of balance. Our strengths get stronger, but our weaknesses get weaker.</i> </b></span></blockquote>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">What could I offer them that wouldn’t further overload them—that would energize their bodies yet relax their minds? I decided to ask them. “How are you feeling? Do you have any requests?” A voice called out, “No more hip-opening!” This request was seconded, thirded, and quickly became unanimous. “OK, I responded, “Today we’ll do hip-closing.”</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">They all laughed at that, but I wasn’t kidding! When we move in only one direction, I explained, we get out of balance. Our strengths get stronger, but our weaknesses get weaker. Our openings might get more open, but where does it all end? Yoga then becomes the hour of our </span><em><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">discontent</span></em><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">, the opposite of </span><em><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">santosha,</span></em><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"> or contentment, one of the five </span><em><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">niyamas,</span></em><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"> or observances, outlined in the </span><em><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Yoga Sutra. </span></em><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Instead of being satisfied with what we experience as we experience it, we get stuck in a cycle of craving—more opening, more opening, more opening!</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Since many of us come to yoga feeling kind of glued together anyway, we crave the poses that open us in places we didn’t even know needed opening—our hips, shoulders, low back, and even our digestive tract. Beginners typically learn to make extreme gestures, such as spreading their fingers apart as wide as possible, in order to actually feel their hands. Yoga teachers encourage this kind of big opening action to help newbies develop a tactile awareness of their bodies. Once they can feel where their arms and legs, feet and hands are in space and in relationship to each other, students can start to develop strength, flexibility, and coordination. At first this process requires a lot of physical exertion and mental focus, but we certainly don’t want to stay there.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">As our practice moves to an intermediate level, we can start to work on the more subtle actions and refinements. As the body becomes more alive and sensitive, we notice we no longer need to work with super-hard intensity. We still need to apply effort, of course, but how much effort? Since yoga is the union of body and mind, we can look for the answer to this question from two viewpoints: physical and mental.</span><br />
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<span style="font-size: x-large;">The Middle Path</span></h2>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">The physical practice of yoga is called hatha yoga. </span><em><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Ha</span></em><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"> represents the heating quality of the mind, and </span><em><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">tha</span></em><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"> its cooling quality. Our asana practice offers us two poses that express these opposites—the heat of exertion and the cooling quality of release—</span><em><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">tadasana</span></em><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"> (mountain pose) and </span><em><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">shavasana</span></em><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"> (corpse pose). When you’re on the mat, no matter what pose you’re doing, can you experience the outgoing effort epitomized by tadasana in equal measure to the internal letting-go feeling you encounter in shavasana? Discover that in-between place composed of just the right blend of tadasana’s determined strength and shavasana’s quiet relaxation. Even when you’re doing tadasana, you don’t clench all your muscles and hold on for dear life, right? That kind of extreme exertion misses the point of asana: steadiness and ease. Of course, when you release into shavasana, you don’t completely let go there or you’d soon be fast asleep. The muscles certainly find a sense of ease, but the mind remains clear, calm, and awake.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;"><b><i><span style="font-size: x-large;">Discover that in-between place composed of just the right blend of tadasana's determined strength and shavasana's quiet relaxation</span></i></b><span style="font-size: x-large;">.</span></span></blockquote>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">A Buddhist story explains this concept quite nicely. A musician once asked the Buddha how we should meditate. The Buddha responded by asking, “How do you tune your instrument?”</span><br />
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">The musician answered, “Not too tight, not too loose.”</span><br />
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">The Buddha said, “Exactly like that.”</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Our yoga instrument includes both the mind and the body. We know that whatever comes up in our mind will affect how we work with our body and vice versa. The useful notion of “not too tight, not too loose” offers us a guideline about how hard to work, when to let go, when to engage our quads more, when to release our jaw. This back and forth of firming and softening, advancing and relaxing, toning and releasing, is how we find balance in our asana practice.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">At the deepest level, not too tight, not too loose reminds us that nothing is solid or permanent. As you transition from one pose to the next, you are completely leaving one experience and entering a new one. The old pose does not exist anymore, and, in fact, it never did. It was a momentary gathering of alignment, breath, and attention into one physical shape. And then it was gone—as soon as you focused your body and mind on the transition and then on the next pose.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: x-large;"><b><i>At the deepest level, not too tight, not too loose reminds us that nothing is solid or permanent.</i></b></span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"> </span></blockquote>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">This powerful teaching applies to our everyday life as well. Can you sit in the middle of each experience and engage just enough to support the process while releasing your effort just enough to let the experience become alive for and within you? By doing this, we gain a sense of balance in our lives. Not too tight, not too loose creates an imprint of non-drama, a new habit of not panicking or grasping or resisting situations as they arise, and instead shows us how to engage in these situations fully, all the while knowing that everything will shift in time anyway.</span><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5965025639487071581.post-32493927941644646012017-05-21T23:30:00.000-07:002017-05-21T23:30:46.941-07:00Tip of the Week: Deepen Your Spine Twist<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLGaI8f9ua5AnzuhXveMyw0Vi8gx85Qf1OyO0wdCzGkUt3re7_kEt78bl6HOCq-m6RG1oPxpHEPyyEegI6PgDDPIfRcRaD6GIwFKhxueUvv_lHugnJIpFezXj3EjBErxU6DKBF6kzYEms/s1600/Spine-Twist-1024x768.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLGaI8f9ua5AnzuhXveMyw0Vi8gx85Qf1OyO0wdCzGkUt3re7_kEt78bl6HOCq-m6RG1oPxpHEPyyEegI6PgDDPIfRcRaD6GIwFKhxueUvv_lHugnJIpFezXj3EjBErxU6DKBF6kzYEms/s320/Spine-Twist-1024x768.jpg" width="320" /></a></div>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: x-small;">(Photo and info from We Are Yoga)</span></div>
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<b><span style="font-family: Georgia, "Times New Roman", serif; font-size: x-large;">Set up for Spine Twist</span></b><span style="font-family: Georgia, "Times New Roman", serif; font-size: x-large;">:</span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"> </span><br />
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<li><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Bend left leg on floor until left heel meets side of right buttock; Bend right knee to bring right leg up and over left leg; Line right heel up to touch left knee</span></li>
<li><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Ensure that left knee and both buttocks stay on floor throughout pose</span></li>
<li><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Line right hand up behind back near tailbone to keep body weight forward and lifted throughout pose</span></li>
<li><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Inhale while stretching left arm up alongside left ear</span></li>
<li><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Exhale while drawing left arm over right knee to firmly hold left kneecap</span></li>
<li><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Inhale while lifting spine</span></li>
<li><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Exhale while turning head over right shoulder, and twist shoulders and torso toward right</span></li>
<div>
<b><span style="font-family: Georgia, "Times New Roman", serif; font-size: x-large;"><br /></span></b></div>
<div>
<b><span style="font-family: Georgia, "Times New Roman", serif; font-size: x-large;">To Deepen the Twist:</span></b><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"> </span></div>
<div>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><br /></span></div>
<div>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><br /></span></div>
<li><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Press left elbow into right knee; Reach right hand behind your back all the way around to hold left thigh or hip.</span></li>
<li><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Begin this posture with a deep inhale and as you twist your spine exhale all the way down into your lower abdomen. This will help compress your internal organs, deepen your spine twist and strengthen your lower abs. Maintain an even breath while holding the posture.</span></li>
<li><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">(NOTE: Keep abdominal muscles engaged to support spine, and use core strength to avoid twisting from a rounded, unsupported spine.)</span></li>
<li><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">As you twist, think of lifting up</span></li>
<li><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Lift abdomen out of pelvis, and lift upper body up toward ceiling</span></li>
<li><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Work shoulders down and away from ears</span></li>
<li><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Breathe, hold pose for 20 seconds, and unwind out of pose</span></li>
<li><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Repeat this pose on your left side by twisting to your left</span></li>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5965025639487071581.post-16126910554451521862017-05-10T22:04:00.000-07:002017-05-10T22:04:03.682-07:00Tip of the Week: Feeling Nauseous or Dizzy in Class?<br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: medium;"><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgct2OV43bUrHPz57n41MXiL18COdeLRexnjyEh26ajkxjKWZ8-F9mGcXErhEKBtIT-fnI6ef6gvOel3n6ZhBf_RWnHBQNeAd7RNMoeu02AW_lugWGGSdcEdtPEMicUq-GSr_JSuixOMLE/s1600/HotYoga.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgct2OV43bUrHPz57n41MXiL18COdeLRexnjyEh26ajkxjKWZ8-F9mGcXErhEKBtIT-fnI6ef6gvOel3n6ZhBf_RWnHBQNeAd7RNMoeu02AW_lugWGGSdcEdtPEMicUq-GSr_JSuixOMLE/s1600/HotYoga.jpg" /></a><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><br /></span></div>
<span class="faqText" style="display: block;"><br /></span><span class="faqText" style="display: block;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Feeling</span><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> really exhaus</span><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">ted</span><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> after class, or nauseous and d</span><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">izzy during class?</span><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> According to the official Bikram Yoga web</span><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">s</span><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">ite: </span></span></span></span></span></span></span></span></span></span></span></span><br />
<span class="faqText" id="faq4" style="display: block; font-family: "georgia" , "times new roman" , serif; font-size: large;"> </span><span class="faqText" id="faq4" style="display: block; font-family: "georgia" , "times new roman" , serif; font-size: large;">It is not unusual to feel nauseous or dizzy during your first class.
Practicing yoga in a heated room reveals to us our present condition,
and inspires us take much better care of ourselves.
</span><span class="faqText" id="faq4" style="display: block;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><br />
Usually the problem is that we do not drink enough
water for daily living, let alone for exercising in a heated room.
Nutritionists tell us that we need 64-80 ounces of water a day to help
the body function properly. <br />
<br />
In the heated yoga room, your body needs adequate
fund of water to allow perspiration to release heat from the body as you
practice. So we estimate you need another 64-80 ounces (sometime
during the day) to allow for your 90 minutes in the room. Once you
are drinking enough water your body will tolerate the heat better and
you will actually enjoy the heat.<br />
<br />
If you feel disoriented or like you need a good nap
after your first few classes, this is likely because your body has begun
to cleanse itself as a result of the yoga practice. Don't be scared.
After the first few classes this sensation will pass. The more you can
relax as you give your 110% honest effort during class, the more
energized you will feel throughout the class and throughout the rest
of your day. <br />
<br />
Natasha Lee, one of our readers, also suggested:
"Hello, I am the executive director of a nutrition
company. I was reading on your website that some students can feel sick
to their stomach and dizzy during the class. The recommendation is to drink water.<br />
<br />
This is incomplete. Those are specific symptoms of
salt and potassium depletion and can easily be remedied by taking salt
and potassium tablets before class. The centers should have this
available. The uncomfortable feelings one experiences in a sauna or
heated room can be avoided completely by simply taking these minerals.<br />
<br />
Sea salt and potassium are the least expensive of all
minerals and can be obtained anywhere.</span><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> </span><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Nausea, headaches, all of
this can be avoided with these 2 minerals." </span></span><span class="faqText" id="faq4" style="display: block; font-family: "georgia" , "times new roman" , serif; font-size: large;"> </span><span class="faqText" id="faq4" style="display: block;"> </span><span class="faqText" id="faq4" style="display: block;"><span style="font-size: medium;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">In addition, it's also a good idea not to eat anythin</span><span style="font-size: medium;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">g 1-2 hours before</span><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> class.</span></span></span></span><span class="faqText" id="faq4" style="display: block;"><span style="font-size: medium;"><span style="font-size: medium;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> </span></span></span></span><span class="faqText" id="faq4" style="display: block;"><span style="font-size: medium;"><span style="font-size: medium;"><span style="font-size: medium;"> </span></span></span></span><span class="faqText" id="faq4" style="display: block;"><span style="font-size: medium;"><span style="font-size: medium;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Also
remember to listen to your body during class, and if at any time you
feel you need to lay or sit on your mat because you are too nauseous or
dizzy, you are welcome to. </span></span></span></span><span class="faqText" id="faq4" style="display: block;"><span style="font-size: medium;"><span style="font-size: medium;"><span style="font-size: medium;"><span style="font-family: "georgia" , "times new roman" , serif;"></span><span style="font-size: large;"></span><br /></span></span></span></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5965025639487071581.post-53835784945187517642017-05-01T23:47:00.000-07:002017-05-01T23:47:14.673-07:00Tip of the Week: Month Long YOGA 101<div class="font_8" style="font-size: 19px;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUmc1g-pUbEDo8ghPrYc0LThJ7_u72i-nF5bGd_x827yjB-Hf5uZBHzpqYDhwqnFThpo-1l7njbAZ77boq6h5K6_DmjuB0TXAbpXvU7rojydLq9GQoo_gwZXdCZNekFVcXqed2yqMo_UY/s1600/biktrm.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUmc1g-pUbEDo8ghPrYc0LThJ7_u72i-nF5bGd_x827yjB-Hf5uZBHzpqYDhwqnFThpo-1l7njbAZ77boq6h5K6_DmjuB0TXAbpXvU7rojydLq9GQoo_gwZXdCZNekFVcXqed2yqMo_UY/s320/biktrm.JPG" width="320" /></a></div>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">We learn so much in class, but there are always new things to be learned to deepen our yoga practice and enhance our understanding of it. The Brand New Beginners Course is created to help you feel more comfortable and competent with your yoga practice and your time spent in the yoga studio. The course is for the beginning student or intermediate student that would like to deepen their understanding of this ancient healing art. After your first class you will feel challenged, supported, relaxed, and energized. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">It's a great time to get detailed answers to your questions. Course will cover benefits of each posture, modifications for injury, common misalignments, what creates imbalance, and how to create balance both mentally and physically through a disciplined yoga practice.</span></div>
<div class="font_8" style="font-size: 19px;">
<span style="font-family: "georgia"; font-size: large;"><br /></span>
<span style="font-family: "georgia"; font-size: large;">Our month long YOGA 101 course in May starts Tuesday, May 9th.</span></div>
<div class="font_8" style="font-size: 19px;">
<span style="font-size: large;"></span><span style="font-family: "georgia" , "times new roman" , serif;"></span><br /></div>
<div class="font_8" style="font-size: 19px;">
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Course includes: 5 Brand New Beginner Workshops, and unlimited yoga for the month. </span></div>
<div class="font_8" style="font-size: 19px;">
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> Time: Tuesday nights 6:00 - 7:30 p.m.</span></div>
<div class="font_8" style="font-size: 19px;">
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> Cost: $150</span></div>
<div class="font_8" style="font-size: 19px;">
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> Pre-Register: Contact Chris @ </span><a data-content="610-420-9642" data-type="phone" href="tel:610-420-9642"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">610-420-9642</span></a><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> or </span><a data-content="yogichris@me.com" data-type="mail" href="https://www.blogger.com/null" target="_self"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">yogichris@me.com</span></a><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">. Space is limited to 25 Students.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"></span></div>
<div class="font_8" style="font-size: 19px;">
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Let us know if you have any suggestions or questions!</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"></span></div>
<div class="font_8" style="font-size: 19px;">
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">CLIENT TESTIMONIAL:</span></div>
<div class="font_8" style="font-size: 17px;">
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Very experienced and careful teacher giving beginners’ orientation and teaching poses used in the Bikram program. </span></div>
<div class="font_8" style="font-size: 17px;">
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Chris takes you through each pose slowly and carefully explaining the benefits and purpose of each. This is a very valuable teaching experience. </span></div>
<div class="font_8" style="font-size: 17px;">
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">There is plenty of opportunity for questions and he is willing to discusses the spiritual/mental thing about yoga too. He also teaches modifications or alternative poses for folk with injuries or limits. It is quite a lucky thing that he is willing to offer this class. </span></div>
<div class="font_8" style="font-size: 17px;">
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">~ Fellow Bikram Yogi</span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5965025639487071581.post-1834256132112257282017-04-22T19:18:00.000-07:002017-04-22T19:20:11.274-07:00Tip of the Week: The Meaning Behind Namaste<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuKjCuUtr1R7R9dA1ChSBeWCqXWDgYVHMU__eqD7LSwXaM7gD9puBYwYtqcDGJ0j3kkGE6Wt0t-fGpZPyvxP2VkGeQTRuZMsaJGG7bDLz6z4TGVuOB6hgUfZy5JnsCpl5VvJx1bS9Z3PY/s1600/Why-Do-You-Say-Namaste-733x424.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="185" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuKjCuUtr1R7R9dA1ChSBeWCqXWDgYVHMU__eqD7LSwXaM7gD9puBYwYtqcDGJ0j3kkGE6Wt0t-fGpZPyvxP2VkGeQTRuZMsaJGG7bDLz6z4TGVuOB6hgUfZy5JnsCpl5VvJx1bS9Z3PY/s320/Why-Do-You-Say-Namaste-733x424.jpg" width="320" /></a></div>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">The following by Wendy Moore on <a href="http://doyouyoga.com/">doyouyoga.com</a> explores the meaning behind the word Namaste.</span><br />
<br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Have you ever wondered why we end a yoga class by saying Namaste in unison to our teacher? Have you ever thought about what you are actually saying and why you might be saying it? There are so many rituals connected to yoga which for me adds to the spirituality of my practice and separates it from my other exercise.</span><br />
<span style="font-family: "georgia"; font-size: large;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">I love ending a yoga class by saying Namaste. I find it is similar to saying Amen at the end of a prayer or Maseltov to express joy. There is deep respect inherent in this word despite our surroundings…a yoga studio, gym or even our own home. Saying Namaste gives me a sense of completion, allows me a moment of reflection without movement and bridges the transition to the day ahead of me. I like being able to acknowledge the teacher at the end of the class. I admit that sometimes I say Namaste instead of Whew! after a challenging class. And sometimes I feel silly and even a bit superficial saying a word with such reverence when I’ve so little knowledge of its origin and the culture from which it came. Most of the time, however, after a particularly good class I say it and feel the essence of Yoga: a connection to myself and the greater world.</span><br />
<span style="font-family: Georgia; font-size: large;"><br /></span>
<h2>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">What Does It Really Mean?</span></h2>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">The literal translation of the word “Namaste” breaks down into three sections…</span><strong><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Nama</span></strong><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> means bow; as means I; and, te means you. Thus, I bow to you. The gesture is one of greeting in India. Most often we hold our hands together in the prayer position at our heart chakra. Often our hands move from our third eye to our heart in acknowledgment of our teacher. And usually Namaste is said at the end of a class, but it is equally appropriate to utter it at the beginning as well.</span><br />
<span style="font-family: Georgia; font-size: large;"><br /></span>
<h2>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">What Does Saying Namaste Mean To You?</span></h2>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Namaste is a way to “send out to the universe something good, something that makes sense in that instant, the possibility of a time when all strife, suffering and harm inflicted upon each other and other living things, will simply stop”. This answer from a friend led me to ask other yogis what they think about when they say Namaste. Most agreed that the word expressed the gratitude they felt to their teacher, gave the class closure, was sometimes just an expression of relief, but also was a conduit to something greater. One of the teachers I asked said that Namaste represented the teacher and student coming together energetically, making a connection.</span><br />
<span style="font-family: Georgia; font-size: large;"><br /></span>
<h2>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">The Divine In Me, Honors The Divine In You…</span></h2>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Namaste. The word ends our practice but whether we say it or not, the practice of yoga is the embodiment of the word’s meaning. It is a way to honor ourselves and the world we live in. This reflective moment reminds me that yoga transcends language and culture, that connecting mind and body helps us look more deeply into ourselves and at our world.</span><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5965025639487071581.post-14267939609579496922017-04-14T16:30:00.001-07:002017-04-14T16:33:25.416-07:00Tip of the Week: Corrections for Tuladanasana<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL_I72RRC_UiBQ0r3N8zzVPRh8TjvVfOlmFdx0d9f9X15xRlZYUgzKvBn2PlvrNwKtnDVyEr3IjOaYSZyPdZFcKTNqBQX7KWHfbIqa6HWy5lQovga267H4qkRu_8T0Os88iMsi4ot8qmE/s1600/Tuladandasana-or-Warrior-3-Pose.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL_I72RRC_UiBQ0r3N8zzVPRh8TjvVfOlmFdx0d9f9X15xRlZYUgzKvBn2PlvrNwKtnDVyEr3IjOaYSZyPdZFcKTNqBQX7KWHfbIqa6HWy5lQovga267H4qkRu_8T0Os88iMsi4ot8qmE/s400/Tuladandasana-or-Warrior-3-Pose.jpg" width="400" /></a></div>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">This posture looks so simple! But the effort required to keep all the muscles engaged while balancing is much more difficult than one might think. Balancing Stick creates a tourniquet effect on the heart and can even give the feeling of a mini heart attack! Don’t worry. The circulation, elongation, and increased blood flow are amazing for the body. Remember that you have to continuously stretch from fingertips to toes to get the benefits!</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><br /></span>
<br />
<h3>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Common Problems and Corrections</span></h3>
<div>
<br /></div>
<strong><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">BENT LEGS:</span></strong><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Balancing Stick is the final posture in the balancing series. As with the other balancing postures, locked knees are a big key. In this instance, BOTH knees should be locked.</span><br />
<strong><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><br /></span></strong>
<strong><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">LEG TOO HIGH:</span></strong><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Sometimes more flexible students will lift their leg too high. This makes the posture easier!<br />It’s also incorrect. The leg should remain parallel to the floor.</span><br />
<strong><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><br /></span></strong>
<strong><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">FALLING FORWARD:</span></strong><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Students must learn to adjust their weight to their forward leg before they pivot at the hips. This will prevent their body from launching forward and often prevent them from falling out of the posture.</span><br />
<strong><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><br /></span></strong>
<strong><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">COLLAPSED LEGS AND ARMS:</span></strong><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">The idea of Balancing stick is to create a straight line. It requires a lot of strength and endurance to keep the correct muscles engaged. When the body collapses or sags, the stretch is lost.</span><br />
<strong><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><br /></span></strong>
<strong><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">BENT ARMS:</span></strong><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">The elbows should be locked just like the knees. This will create more traction on the spine.</span><br />
<strong><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><br /></span></strong>
<strong><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">EYES LOOKING DOWN:</span></strong><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">The key is to look forward, under the hands, toward the mirror. By looking forward, the spine is elongated. Keep your arms and head together and look forward to keep the spine straight.</span><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5965025639487071581.post-635667587919224422017-04-07T08:40:00.000-07:002017-04-07T08:40:36.846-07:00Tip of the Week: Standing Savasana Between Postures<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Paying attention to your body posture <i>between</i> the standing postures will help with concentration and relaxation. Bikram Yoga is a 90 minute "moving meditation". The goal is to use our bodies in such a way that we can begin to still our minds. </span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Keep in mind that even when we aren't in a posture, we are still in a moving meditation. </span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">When coming out of a posture, bring yourself to a total stillness, with a calm and smooth breath. </span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">While you will have a chance to go into Savasana or "dead body pose" between each posture in the floor series, you can do a <b>Standing Savasana</b> between the postures of the Standing Series. </span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjn-TvE6sfgPGu-7ZJ8isynzLx2yP1NJaxWVVeJ-xAx0y09N4Q208z6xi7PnrQMv-k4OvyeVhgmOTeMiJfz5nqGUP8fwUilXsl00FzjTqDjWkC6Anb4YsA_zlQPLE2tZ2CIzxhobCYV0eQ/s1600/tadasana-mountain-pose-side-facing.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjn-TvE6sfgPGu-7ZJ8isynzLx2yP1NJaxWVVeJ-xAx0y09N4Q208z6xi7PnrQMv-k4OvyeVhgmOTeMiJfz5nqGUP8fwUilXsl00FzjTqDjWkC6Anb4YsA_zlQPLE2tZ2CIzxhobCYV0eQ/s320/tadasana-mountain-pose-side-facing.png" width="132" /></a></div>
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<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;"><strong>Benefits:</strong></span></span><br />
<ul>
<li><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Gives rest to the body, slows heart rate, reduces blood pressure</span></span></li>
<li><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Returns cardiovascular and systemic circulation to normal</span></span></li>
<li><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Teaches relaxation</span></span></li>
<li><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Stills and focuses the mind</span></span></li>
</ul>
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;"><strong>Tips:</strong></span></span><br />
<ul type="disc">
<li><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">The better you create and maintain correct standing savasana, the better and more deeply you’ll be able to breathe and the quicker you can calm yourself physiologically and mentally</span></span></li>
</ul>
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;"><strong>Check that you:</strong></span></span><br />
<ul type="disc">
<li><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Rotate your upper arms externally and feel your shoulder blades drop down and back. Check that your neck feels long and free. </span></span></li>
</ul>
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;"></span></span><br />
<ul type="disc">
<li><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Stand with feet & legs together. Press inner thighs, buttocks, inside of feet together. Wake up soles of the feet by pressing them firmly into the ground.</span></span></li>
</ul>
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;"></span></span><br />
<ul type="disc">
<li><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Gaze straight ahead at yourself in the mirror</span></span></li>
</ul>
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;"></span></span><br />
<ul type="disc">
<li><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Breathe calmly through your nose</span></span></li>
</ul>
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<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Transitioning without fidgeting between the postures cultivates patience and calm. </span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Focus on yourself in the mirror, and don't let let anything break your peace. Try to make a conscious effort not to fix your hair, drink water when you don’t need it, wipe the sweat, or adjust your mat and towel. Let go of being ‘bothered’ by the details. </span></span><br />
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<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Awareness of body posture between standing postures will improve your yoga practice and contribute to aligning the group energy wave which moves around the room.</span></span><br />
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;"></span></span><br />
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5965025639487071581.post-34380795285674862122017-03-29T23:58:00.001-07:002017-03-29T23:58:17.394-07:00Tip of the Week: Break Out of Your Comfort Zone<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvhFRhPzP-3XUSgcRvsU0V-STr6DHEK8o5kkza9V6V7ZeLUk9deEiiLdlw5j-B1bPPN8Z-dTG-OlZynMicKuNY_ed_TuY5oyVcx_a_4LKDgy3gBqtOH4WzwVeGjcdzAzkiRAbvnTerb24/s1600/18sq1jzto6rmljpg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvhFRhPzP-3XUSgcRvsU0V-STr6DHEK8o5kkza9V6V7ZeLUk9deEiiLdlw5j-B1bPPN8Z-dTG-OlZynMicKuNY_ed_TuY5oyVcx_a_4LKDgy3gBqtOH4WzwVeGjcdzAzkiRAbvnTerb24/s400/18sq1jzto6rmljpg.jpg" width="400" /></a></div>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Breaking out of your comfort zone can be a scary thing to do whether it's meeting someone new or trying Toe Stand for the first time. But pushing yourself to try new things can have so many benefits as the following article by Alan Henry on <a href="http://lifehacker.com/the-science-of-breaking-out-of-your-comfort-zone-and-w-656426705">lifehacker</a> explains.</span><br />
<span style="font-family: Georgia; font-size: large;"><br /></span>
<span style="font-family: Georgia; font-size: large;"><b>The Science of Your "Comfort Zone," and Why It's So Hard to Leave It</b></span><br />
<span style="font-family: Georgia; font-size: large;"></span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">You've seen inspirational quotes that encourage you to get out and do something strange—something you wouldn't normally do—but getting out of your routine just takes so much work. There's actually a lot of science that explains why it's so hard to break out of your comfort zone, and why it's good for you when you do it. With a little understanding and a few adjustments, you can break away from your routine and do great things.</span><br />
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">It's important to push the boundaries of your comfort zone, and when you do it's kind of a big deal. But what is the "comfort zone" exactly? Why is it that we tend to get comfortable with the familiar and our routines, but when we're introduced to new and interesting things, the glimmer fades so quickly? Finally, what benefit do we derive from breaking out of our comfort zone, and how do we do it? Answering those questions is a tall order, but it's not too hard to do. Let's get started.</span><br />
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, "Times New Roman", serif;"></span><span style="font-size: large;"></span><br />
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Simply, your</span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"> comfort zone is a behvioral space where your activities and behaviors fit a routine and pattern that minimizes stress and risk. It provides a state of mental security. You benefit in obvious ways: regular happiness, low anxiety, and reduced stress.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">The idea of the comfort zone goes back to a classic experiment in psychology. Back in 1908, psychologists Robert M. Yerkes and John D. Dodson explained that a state of relative comfort created a steady level of performance. </span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">In order to maximize performance, however, we need a state of relative anxiety—a space where our stress levels are slightly higher than normal. This space is called "Optimal Anxiety," and it's just outside our comfort zone. Too much anxiety and we're too stressed to be productive, and our performance drops off sharply.</span><br />
<span style="font-family: Georgia; font-size: large;"><br /></span>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">The idea of optimal anxiety isn't anything new. Anyone who's ever pushed themselves to get to the next level or accomplish something knows that when you really challenge yourself, you can turn up amazing results. </span><a href="http://online.wsj.com/article/SB10001424052702303836404577474451463041994.html" rel="noopener" target="_blank"><span style="color: #709602; font-family: Georgia, "Times New Roman", serif; font-size: large;">More than a few studies support the point</span></a><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">. However, pushing too hard can actually cause a negative result, and reinforce the idea that challenging yourself is a bad idea. It's our natural tendency to return to an anxiety neutral, comfortable state. You can understand why it's so hard to kick your brain out of your comfort zone.</span><br />
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Even so, your comfort zone is neither a good or bad thing. It's a natural state that most people trend towards. Leaving it means increased risk and anxiety, which can have positive and negative results (which we'll get to in a moment), but don't demonize your comfort zone as something holding you back. We all need that head-space where we're least anxious and stressed so we can process the benefits we get when we leave it.</span><br />
<span style="font-family: Georgia; font-size: large;"><br /></span>
<h3>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">
What You Get When You Break Free and Try New Things</span></h3>
<div>
<br /></div>
<ul>
<li><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><b>You'll be more productive.</b></span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"> Comfort kills productivity because without the sense of unease that comes from having deadlines and expectations, we tend to phone it in and do the minimum required to get by. We lose the drive and ambition to do more and learn new things. We also fall into the "work trap", </span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">where we feign "busy" as a way to stay in our comfort zones and avoid doing new things. Pushing your personal boundaries </span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">can help you hit your stride sooner, get more done, and find smarter ways to work.</span></li>
</ul>
<div>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><br /></span></div>
<ul>
<li><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><b>You'll have an easier time dealing with new and unexpected changes.</b> In </span><a href="http://www.nytimes.com/2011/02/12/your-money/12shortcuts.html?pagewanted=all&_r=0" rel="noopener" target="_blank"><span style="color: #709602; font-family: Georgia, "Times New Roman", serif; font-size: large;">this article at The New York Times</span></a><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">, Brené Brown, a research professor at the University of Houston, explains that one of the worst things we can do is pretend fear and uncertainty don't exist. By taking risks in a controlled fashion and challenging yourself to things you normally wouldn't do, you can experience some of that uncertainty in a controlled, manageable environment. Learning to live outside your comfort zone when you choose to can prep you for life changes that force you out of it.</span></li>
</ul>
<div>
<strong><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><br /></span></strong></div>
<ul>
<li><strong><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">You'll find it easier to push your boundaries in the future</span></strong><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">. Once you start stepping out of your comfort zone, it gets easier over time. </span><a href="http://www.nytimes.com/2011/02/12/your-money/12shortcuts.html?pagewanted=all&_r=0" rel="noopener" target="_blank"><span style="color: #709602; font-family: Georgia, "Times New Roman", serif; font-size: large;">This same NYT article explains</span></a><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"> that as you step out of your comfort zone, you'll become accustomed to that state of optimal anxiety. "Productive discomfort," as they call it, becomes more normal to you, and you're willing to push farther before your performance falls off. This idea is well illustrated </span><a href="http://futurescienceleaders.org/engineers2012/2013/02/20/step-out-of-your-comfort-zone/" rel="noopener" target="_blank"><span style="color: #709602; font-family: Georgia, "Times New Roman", serif; font-size: large;">in this infographic at Future Science Leaders</span></a><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">. At the bottom, you'll see that as you challenge yourself, your comfort zone adjusts so what was difficult and anxiety-inducing becomes easier as you repeat it.</span></li>
</ul>
<div>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><br /></span></div>
<ul>
<li><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><b>You'll find it easier to brainstorm and harness your creativity.</b> This is a soft benefit, but it's fairly common knowledge (and it's easily reproducible) that seeking new experiences, learning new skills, and opening the door to new ideas inspire us and educate us in a way that little else does. Trying new things can make us reflect on our old ideas and where they clash with our new knowledge, and inspire us to learn more and challenge confirmation bias</span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">, our tendency to only seek out information we already agree with. Even in the short term, a positively uncomfortable experience can help us brainstorm, see old problems in a new light, and tackle the challenges we face with new energy.</span></li>
</ul>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">The benefits you get after stepping outside of your comfort zone can linger. There's the overall self-improvement you get through the skills you're learning, the new foods you're trying, the new country you're visiting, and the new job you're interviewing for. There's also the soft mental benefits you get from broadening your horizons.</span><br />
<span style="font-family: Georgia; font-size: large;"><br /></span>
<h3>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">How to Break Out of Your Comfort Zone</span></h3>
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<br /></div>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Outside your comfort zone can be a good place to be, as long as you don't tip the scales too far. It's important to remember there's a difference between the kind of controlled anxiety we're talking about and the very real anxiety that many people struggle with every day. Everyone's comfort zone is different, and what may expand your horizons may paralyze someone else. Remember, optimal anxiety can bring out your best, but too much is a bad thing</span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><b>Here are some ways to break out (and by proxy, expand) your comfort zone without going too far:</b></span><br />
<ul>
<li><strong><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Do everyday things differently</span></strong><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">. Take a different route to work. Try a new restaurant without checking Yelp first. Go vegetarian for a week, or a month. Try a new operating system. Recalibrate your reality. </span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Whether the change you make is large or small, make a change in the way you do things on a day-to-day basis. Look for the perspective that comes from any change, even if it's negative. Don't be put off if things don't work out the way you planned.</span></li>
</ul>
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<span style="font-family: Georgia; font-size: large;"><br /></span></div>
<ul>
<li><strong><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Take your time making decisions</span></strong><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">. </span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Sometimes slowing down is all it takes to make you uncomfortable—especially if speed and quick thinking are prized in your work or personal life. Slow down, observe what's going on, take your time to interpret what you see, and then intervene. Sometimes just defending your right to make an educated decision can push you out of your comfort zone. Think, don't just react.</span></li>
</ul>
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<span style="font-family: Georgia; font-size: large;"><br /></span></div>
<ul>
<li><strong><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Trust yourself and make snap decisions</span></strong><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">. We're contradicting ourselves, but there's a good reason. Just as there are people who thrive on snap decisions, others are more comfortable weighing all of the possible options several times, over and over again. Sometimes making a snap call is in order</span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">, just to get things moving. Doing so can help you kick start your personal projects and teach you to trust your judgement. It'll also show you there's fallout to quick decisions as well as slow ones.</span></li>
</ul>
<div>
<span style="font-family: Georgia; font-size: large;"><br /></span></div>
<ul>
<li><strong><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Do it in small steps</span></strong><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">. It takes a lot of courage to break out of your comfort zone. You get the same benefits whether you go in with both feet as you do if you start slow, so don't be afraid to start slow. If you're socially anxious, don't assume you have to muster the courage to ask your crush on a date right away, just say hello to them and see where you can go from there. Identify your fears, and then face them step by step.</span></li>
</ul>
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<span style="font-family: Georgia; font-size: large;"><br /></span></div>
<ul>
<li><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><b>There are lots of other ways to stretch your personal boundaries.</b> You could learn a new language or skill.</span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"> Learning a new language has multiple benefits, many of which extend to learning any new skill. Connect with people that inspire you, or volunteer with an organization that does great work. Travel, whether you go around the block or across the globe. If you've lived your whole life seeing the world from your front door, you're missing out. Visiting new and different places is perhaps one of the best ways to really broaden your perspectives</span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">, and it doesn't have to be expensive or difficult to do. The experiences you have may be mind-blowing or regrettable, but that doesn't matter. The point is that you're doing it, and you're pushing yourself past the mental blocks that tell you to do nothing.</span></li>
</ul>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Trying new things is difficult. If it weren't, breaking out of your comfort zone would be easy and we'd do it all the time. It's just as important to understand how habits form and how we can break them</span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"> as it is to press yourself out of your comfort zone by doing specific things.</span><br />
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><b>Why It's Important to Return To Your Comfort Zone from Time to Time</b></span><br />
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">You can't live outside of your comfort zone all the time. You need to come back from time to time to process your experiences. The last thing you want is for the new and interesting to quickly become commonplace and boring. This phenomenon, called hedonistic adaptation</span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">, is the natural tendency to be impressed by new things only to have the incredible become ordinary after a short time. It's why we can have access to the greatest repository of human knowledge ever created (the internet) at our fingertips (on our smartphones) and still get so bored that all we think of is how quickly we can get newer, faster access. </span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">In one way it drives us forward, but in another it keeps us from appreciating the subtle and the everyday.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">You can fight this by trying new, smaller things. Ordering something new at a restaurant where you get the same thing every visit can be eye-opening the same way visiting a new country can be, and both push you out of your comfortable spaces. Diversify the challenges you embrace so you don't just push your boundaries in the same direction. If you've been learning Latin-based languages and you find yourself bored, switch gears to a language with a completely different set of characters. If you've taken up running, instead of just trying to run longer and farther, try challenging yourself to run on different terrain. You still get the challenge, but you broaden your horizons in a different way.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><b>Take It Slow, and Make Stretching Your Boundaries a Habit Of Its Own</b></span><br />
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">The point of stepping out of your comfort zone is to embrace new experiences and to get to that state of optimal anxiety in a controlled, managed way, not to stress yourself out. Take time to reflect on your experiences so you can reap the benefits and apply them to your day to day activities. Then do something else interesting and new. Make it a habit if you can. Try something new every week, or every month. Our own Adam Dachis has committed himself to doing something weird and new every week, just to test his boundaries.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Similarly, don't limit yourself to big, huge experiences. Maybe meditation pushes you out of your comfort zone just as much as bungee jumping. Try the former if you've already done the latter. The goal isn't to become an adrenaline junkie—you just want to learn to learn what you're really capable of. That's another reason why it's important to return to a comfortable state sometimes and just relax. Just don't forget to bring back as much as you can carry from those inspired, creative, productive, and slightly uncomfortable moments when you do.</span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5965025639487071581.post-91484619818085148832017-03-22T16:10:00.000-07:002017-03-22T16:10:41.878-07:00Tip of the Week: Set Up for Triangle Pose<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih8HRnZw83KDDHGvsB8NdsCArHDiVurMzm03_SnGwsBv2Mp8uJFUbuFA3LiYavDS3RX3fiOn3Kl7juB3dNjtrmdyA0H6A_qpQEtKgC5gyZDvExnv3OrB6DRqtXthzNaJQZoTYWePrGmcs/s1600/triangle.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih8HRnZw83KDDHGvsB8NdsCArHDiVurMzm03_SnGwsBv2Mp8uJFUbuFA3LiYavDS3RX3fiOn3Kl7juB3dNjtrmdyA0H6A_qpQEtKgC5gyZDvExnv3OrB6DRqtXthzNaJQZoTYWePrGmcs/s320/triangle.jpg" width="253" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">The seemingly minute details of setting up for Triangle Pose (Trikonasana) will assist greatly with your alignment. Setting up properly will help with the integrity of the posture and ultimately make it easier and more comfortable for you. Once that "muscle memory" is there it will be easier from then on, so it really is worth the work at the beginning. </span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>Here are some key points to remember in the set up:</b></span><br />
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<li><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Stand with your feet together, raise your arms overhead, bringing your palms together. Then take a big step to your right and lower your arms halfway, to about shoulder height. </span></li>
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<span style="font-size: large;"></span><span style="font-family: "georgia" , "times new roman" , serif;"></span><br />
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<li><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Your stance should be wide, at least 4-5 feet. Your heels should be in one straight line as if you could draw a straight pencil line behind them. </span></li>
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<span style="font-size: large;"></span><span style="font-family: "georgia" , "times new roman" , serif;"></span><br />
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<li><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Push your hips forward (opens the hips) and lean your upper body back (opens the chest).</span></li>
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<li><span style="font-family: "georgia"; font-size: large;">The muscles of your arms are strong and engaged. Your palms are facing down with your fingers pressed together to engage your triceps. Your shoulders are down away from your ears and your back is strong with your shoulders squeezing together.</span></li>
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<span style="font-size: large;"></span><span style="font-family: "georgia" , "times new roman" , serif;"></span><br />
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<li><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Keeping your body facing forward, turn your right foot out 90 degrees to the side. Since your heels should already be lined up in one straight line, don't pivot on the ball of your foot. Pivot on your </span><b><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">heel only</span></b><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> so that your heels remain in one straight line. </span></li>
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<span style="font-size: large;"></span><span style="font-family: "georgia" , "times new roman" , serif;"></span><br />
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<li><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Keep your spine in the center as you bend your right knee. Don't angle your spine or let your upper body lean towards your bent knee. Your spine, your upper body is still vertically centered at this point even though your leg is bending. </span></li>
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<li><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">Your right knee is bending until the back of your right thigh is parallel to the floor,</span><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> with the shin and thigh forming a right angle.</span></span><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><span style="font-family: "times new roman"; font-size: small;"> </span>Push your hips forward and bring your right knee back.</span></li>
</ul>
<span style="font-size: large;"></span><span style="font-family: "georgia" , "times new roman" , serif;"></span><b></b><br />
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>Now you are ready to move into the posture.</b></span><br />
<b><span style="font-family: Georgia; font-size: large;"><br /></span></b>
<ul>
<li><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Think of your hips as the pivot point. They do not move. It is very common, especially as a beginner, to lift your hips up as you try to touch your toes. <i>Without moving your hips</i></span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">, move both arms at the same time, bending at the waist but keeping the torso stable and the spine straight. </span></li>
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<span style="font-family: Georgia; font-size: large;"></span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><br /></span></div>
<ul>
<li><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Turn the palms forward and reach down with the right arm, while equally and simultaneously reaching up with the left, placing the elbow in front of the right knee and touching the tips of your fingertips to the floor between the big toe and the second toe of your right foot. If your fingers can't touch your toes, stretch your right shoulder down. There should be no pressure on your fingertips; you're just barely touching the floor.</span></li>
</ul>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><br /></span></div>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">To get the alignment in Trikonasana, imagine that you’re doing the exercise between two walls, one at your front and one at your back, that are closing in toward each other. If your hips are too far back, you tend to lean forward and get thrown off balance. If you push your hips too far forward, your upper body goes too far back and you backbend instead of extending the spine.</span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5965025639487071581.post-1422267435645910742017-03-13T16:19:00.001-07:002017-03-13T16:31:43.845-07:00Tip of the Week: Yoga and the Autonomic Nervous System<br />
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Yoga and the Autonomic Nervous System</h1>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">We have all heard that if we are stressed we should try yoga. Us type A personalities (yes I am a type A personality and used to be way worse before yoga!) may not be able to understand how 90 min in a hot room can help our stress level. In fact, one might argue 90 min not working or being productive probably would stress them out even more right?—wrong! Yoga does help with stress. Stress is connected to the Autonomic Nervous System. Yoga helps with stress by making our Autonomic Nervous System more efficient.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Let’s go back to the basics first:</span></h3>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Our autonomic nervous system really developed back when we evolved from apes into the species we are now, Homo Erectus. Back then we had 3 concerns: eat, sleep, and don’t get eaten. Therefore our bodies were programmed with hormones to help us seek food when hungry, sleep when tired, and gather all our energy when faced with a stressful situation such as encountering a bear.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Today</span></h3>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">We still face situations that stimulate our Sympathetic Nervous System (the fight or flight system), they just aren’t in animal form. Today our stresses come in the form of work deadlines, traffic jams, and juggling kids soccer practices. In fact, our lives have become so full, “stresses” often occupy our minds leaving us perpetually in fight or flight response. What makes this even worse is fight or flight will triggers fight or flight. It is a positive feedback loop and without conditioning your parasympathetic system to take over, your body begins to be in a constant state of stress.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">What does Fight or Flight look like?</span></h4>
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<li style="box-sizing: border-box; line-height: 1.7;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Elevated Heart Rate</span></li>
<li style="box-sizing: border-box; line-height: 1.7;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Increased Blood Pressure</span></li>
<li style="box-sizing: border-box; line-height: 1.7;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Adrenaline Increases</span></li>
<li style="box-sizing: border-box; line-height: 1.7;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Breathing Rate Increase</span></li>
<li style="box-sizing: border-box; line-height: 1.7;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Muscles Tense (Think shoulders up by your ears)</span></li>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Remember, fight or flight is actually a positive feedback loop. That means the symptoms of fight or flight lead to more fight or flight response. What does that mean? See below:</span></div>
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<a href="http://masteringhealthandfitness.com/yoga-autonomic-nervous-system/untitled/" rel="attachment wp-att-2663" style="box-sizing: border-box; text-decoration: none; transition: 0.3s ease, 0.3s ease, 0.3s ease, 0.3s ease;"><span style="color: black; font-family: "georgia" , "times new roman" , serif; font-size: large;"></span></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Our lives throw so much stress our way, that our brains never activate the “relax” or parasympathetic nervous system. This is where yoga comes in. Yoga trains our bodies to use the sympathetic system when needed, and retrains our parasympathetic system to take over when we aren’t actually in fight or flight.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">How does Yoga Retrain the Autonomic Nervous System?</span></h3>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Yoga creates a battle field between your sympathetic nervous system and parasympathetic system. On one hand, you are exercising: increasing your heart rate, blood pressure, and breathing rate activating your sympathetic system. On the other hand there are actions and heat built into yoga that activate your parasympathetic system and help normalize your Autonomic Nervous System Function:</span></div>
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<li style="box-sizing: border-box; line-height: 1.7;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Bikram yoga begins and ends with a breathing exercise. Breathing activates the parasympathetic system so you start and end activating your “relax” system.</span></li>
<li style="box-sizing: border-box; line-height: 1.7;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">There are stretches built into Bikram yoga in between “cardio” poses. Stretching also activates the parasympathetic system.</span></li>
<li style="box-sizing: border-box; line-height: 1.7;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Heat has also been proven to help regulate the Autonomic Nervous System making it more efficient. -Vopr Kurortol Fizioter Lech Fiz Kult 2000</span></li>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">After making it through a Bikram yoga class where your Autonomic Nervous System Battles between Sympathetic and Parasympathetic for 90 min we begin to condition ourselves to handle sympathetic responses better and shut them off quickly by activating our parasympathetic system. This conditioning, makes sympathetic responses in the real world more manageable. We begin to condition ourselves to breath when we hit that traffic jam so we don’t carry our stress into our work day. If we do have a deadline at work we don’t cycle through sympathetic response, we focus and move on. We still hit stressful moments, but yogis train their bodies to realize these everyday “stresses” aren’t as stressful as a bear attack so they are able to tell their bodies to relax when stress is encountered.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">From <a href="http://masteringhealthandfitness.com/yoga-autonomic-nervous-system/">mastering health and fitness</a></span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5965025639487071581.post-64116254506341675712017-03-05T16:34:00.001-08:002017-03-05T16:34:33.394-08:00Tip of the Week: First Part of Awkward Pose<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3y0mHEt9RIEAoLdTutZHToFQPrMzwxaVsbSBU2CDcxLwy8zuRpCppNL68bL4VAKJ3ShSWcvUZiHTCQWCo4ad_qu5YJZoi6gGMRZBz5lxR0CDa363DwNL-09SdRyqsGouJnrxq8ny5JnU/s1600/FullSizeRender%252813%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="233" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3y0mHEt9RIEAoLdTutZHToFQPrMzwxaVsbSBU2CDcxLwy8zuRpCppNL68bL4VAKJ3ShSWcvUZiHTCQWCo4ad_qu5YJZoi6gGMRZBz5lxR0CDa363DwNL-09SdRyqsGouJnrxq8ny5JnU/s320/FullSizeRender%252813%2529.jpg" width="320" /></a></div>
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<b><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Tips to Consider for the first part of Awkward Pose:</span></b></div>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><br /></span></div>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">1. Especially with newer students, the shoulders tend to lift and shrug upwards in the pose. Make sure your shoulders are DOWN away from your ears with your arms stretching forward.</span></div>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><br /></span></div>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">2. Oftentimes students will lift their chin up when the teacher says to do backward bending. So rather than lifting your chin up, keep your chin level and think "Upper body up". You want to use your back muscles instead of your neck muscles.</span></div>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><br /></span></div>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">3. Keep your stomach sucked in with the abs engaged the entire time!</span></div>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">4. Sit down until your hips touch the invisible chair. </span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Most beginners don’t sit down low enough because they feel funny sticking their buttocks out behind them. It will feel very strange the first time you sit down all the way but it will help to increase flexibility in your hips. </span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Sit too low</span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">, and you cannot lift your chest up and bring your upper body back, so that your total spine is backward bending. You basically want your upper legs to be parallel with the floor. </span><br />
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">5. To go deeper in the posture</span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"> you aren’t trying to sit lower. You are trying to lean back and fall down backwards.</span><br />
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<span style="font-family: georgia; font-size: large;">Click <a href="https://bikramyogasaltlakecity.blogspot.com/2013/04/tip-of-week-first-part-of-awkward-pose.html">"here"</a> for more information on the first part of Awkward Pose. </span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5965025639487071581.post-33430940031729043502017-02-25T00:02:00.001-08:002017-02-25T00:02:34.049-08:00Tip of the Week: The Lift in Locust Pose Isn't All About the Legs<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0jikeQnz7FRtAvDqEnUEPAGggMRaw8KWZnI5rouMkqZ-XkXgcpI6io1h3Nl-AiPcKz7AI8EY4FdBf4ap1HzBLhREx0p26hQDTg6s78qFU5nVPPyaOlOW5l8luxPmm8VFrlergJakCt1M/s1600/Salabhasana.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0jikeQnz7FRtAvDqEnUEPAGggMRaw8KWZnI5rouMkqZ-XkXgcpI6io1h3Nl-AiPcKz7AI8EY4FdBf4ap1HzBLhREx0p26hQDTg6s78qFU5nVPPyaOlOW5l8luxPmm8VFrlergJakCt1M/s320/Salabhasana.jpg" width="320" /></a></div>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Although you might think Locust Pose (Salabhasana) is all about focusing on the strength of your legs to raise them up high, the key to this posture is to focus on maintaining a strong upper body, a "pushing grip" with the pads of your fingers and palms of your hands, and learning to shift your body weight to the front.</span><br />
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Make sure you have a good set up. Lying on your stomach, roll your arms under your body with your hands and palms facing the floor. Try to get your elbows completely under your stomach so that they are invisible, and have your baby fingers touching side by side. This is the only posture where you are told to separate your fingers, so really stretch them out wide and grab the floor with your fingertips.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Use the strength in your hands and arms to maintain your weight towards the front of your body, so you can hold your legs up for as long as you can. </span><br />
<span style="font-size: large;"></span><span style="font-family: Georgia, "Times New Roman", serif;"></span><br />
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Bring your focus to activating the muscles of your back and truly feeling the strengthening sensation of the posture. This will help you to activate the muscles more and often will help you achieve more height.</span><br />
<span style="font-size: large;"></span><span style="font-family: Georgia, "Times New Roman", serif;"></span><br />
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Keep your arms and legs active, engaging your muscles and keeping them straight. The tighter they are the lighter they will feel. From Bikram educator Craig Villani, "Do not bend your knees in the posture because you are breaking the static arc of the posture."</span><br />
<span style="font-size: large;"></span><span style="font-family: Georgia, "Times New Roman", serif;"></span><br />
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Another important key to this posture is focusing on reaching your leg </span><b><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">back</span></b><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"> away from your body, more than trying to lift it as high as possible. According to Bikram, "In all three phases of Locust, reaching and stretching your legs out, away from your body, is the important thing, not how high you lift them. (And, as always, your knees must be locked.) Imagine that someone has hooked your big toe to one of my Bentleys and I'm driving it through the wall behind you. </span><br />
<span style="font-size: large;"></span><span style="font-family: Georgia, "Times New Roman", serif;"></span><br />
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">In the last, most hated part of Locust--lifting both legs at once-- understand that you're not really doing this with the legs on their own. When you can accomplish this lift, it will be because the muscles of the lower back and abdomen are doing the work; </span><i><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">they're</span></i><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"> picking up the legs and moving them. So if you're struggling here, send mental message to those areas, and to your lower spine, telling them to send more power right away!"</span><br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5965025639487071581.post-64770589856328801042017-02-16T19:33:00.002-08:002017-02-16T19:33:59.822-08:00Tip of the Week: The Holy Grail of Bikram Yoga is "Opening"<div class="sqs-block html-block sqs-block-html" data-block-type="2" id="block-ef0587f0800e47267926">
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">We
all know Indiana Jones and his quest for the Holy Grail. Methodical
and tenacious in his search. As one adventure ends, he doesn't reach
for his pipe and slippers; he's back on his hunt for the next elusive
artifact.</span></span><br />
<div id="yui_3_17_2_1_1487300998665_384">
<br /></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">In Bikram yoga, the Holy Grail is "Opening."</span></span></div>
<br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">Hatha Yoga is all about the mindful
application of strength, engaging the musculoskeletal system in such a
way that the joints are gently prised open, to improve joint
articulation and promote the intake of fluids, oxygen, and nutrients.</span></span><br />
<br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">When
practicing Bikram yoga, your primary focus should be on seeking out and
hunting down where you can create more space in the joints. Once
you've found it, use strength to maximize it. How far you can visibly
go into a posture is not that important. What is important is how
much you feel the sensation of the body being pulled open as you perform
the various postures. </span></span><br />
<br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">If you're thinking about depth, your
are no longer keeping your mind's eye on opening up the body. If you're
not opening, you are collapsing. Maybe only by a small amount but
that small amount, over time, hinders your development.</span></span><br />
<br />
<h3>
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">The benefits</span></span></h3>
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">1) Better alignment</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">2) Improved muscular control</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">3) Greater muscle stretching</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">4) Increased flexibility</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">5) Stops nasty twinges in the joints due to over compression</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">6) Greater internal massaging of the internal organs </span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">7) Greater clarity and stillness of the mind</span></span><br />
<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoVd7KEATxR8C6nvvyLOfUH_DWuZrbXSUDbv6wW2i1UAYY_8j641rNgm24mYhEKHI6AQniIk7nliL5yNyt1qFwJGuKHE3SuTRKT_VCPFFxcKkOU7fuNbr5al8tkVX99kcaR5Yxt5xThjY/s1600/static1.squarespace.com.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoVd7KEATxR8C6nvvyLOfUH_DWuZrbXSUDbv6wW2i1UAYY_8j641rNgm24mYhEKHI6AQniIk7nliL5yNyt1qFwJGuKHE3SuTRKT_VCPFFxcKkOU7fuNbr5al8tkVX99kcaR5Yxt5xThjY/s400/static1.squarespace.com.png" width="345" /></a></div>
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">As an example take Half Moon
Backbend. If you concentrate on going back as much as you can in this
posture, you will most likely over compress the intervertebral discs in
your lower spine. By focusing on expanding & opening the whole of
your front side, you'll never get that nasty twinge in your lower spine.
See Backbends as a front side opening posture, so don't place your
mind behind you, keep your mind in front. Focus on opening up the whole
front side, lifting up, opening the chest like a flower blooming in the
sun. Pushing hips forward to increase the opening of the hips &
lower torso.<span style="font-family: "georgia" , "times new roman" , serif;"> </span>When you get the hang of it, you'll end up going back
further without pinching into the lower spine.</span></span></div>
<br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">Just like
Indi once you've found what you've been searching for, you keep looking
for more. So in Half Moon Backbend once you have found the opening in
the chest and hips, keep searching for more space in other joints. Try<span style="font-family: "georgia" , "times new roman" , serif;"> </span>creating space in the neck by gently lifting the neck up to feel
the throat pulled open. Then contract the thighs to create space in the
knee joints. Be tenacious in your quest for creating space.</span></span><br />
<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVHApo4DIhgm0WflrY2KSGfFGsjB_Bkfz09_u0L8AOTnwmwHV3ZWeKkHY_T3K3pk25LKZgOMmkXhZpC4hW8qdmSnkV1Aj-ki0uX65-Fig6usCnpJZk-z8JGUpvGtJ8ziJA9wOx6iJUfqg/s1600/bend.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="303" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVHApo4DIhgm0WflrY2KSGfFGsjB_Bkfz09_u0L8AOTnwmwHV3ZWeKkHY_T3K3pk25LKZgOMmkXhZpC4hW8qdmSnkV1Aj-ki0uX65-Fig6usCnpJZk-z8JGUpvGtJ8ziJA9wOx6iJUfqg/s400/bend.png" width="400" /></a><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">The
opposite of backbends are postures where you're opening up the back of
your body, such as Standing Separate Leg Forehead to Knee Pose. Here
focus your mind behind you; Chin in, throat choked, to feel the back of
your neck pulled open. As you round down to get the forehead on the
knee,<span style="font-family: "georgia" , "times new roman" , serif;"> </span>suck in the stomach in such a way to internally push the spine
back & up, helping to arch open the back of the spine. Stretch the
hip of the front leg back & up, to feel the leg /hip socket pulled
open; this helps keep the hips square and enables the leg to straighten
without that nasty compression when pushed straight.</span></span><br />
<br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">So
next time you're in the hot room, imagine you're Indiana Jones searching
for the Holy Grail - "OPENING". In all postures, your goal is to
seek, locate and mindfully pull open the joints, creating space within
them. Which means, you don't care how far you have gone into a posture.
You care only about how much you are pulling the body open. Once
you get the hang of it, you end up going into postures deeper than you
have before but with less strain and a significantly enhanced mind to
body connection.</span></span><br />
<br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">Bill Thwaites</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">From <a href="http://sohotbikramyoga.co.uk/blog/2016/7/4/the-holy-grail-of-bikram-yoga">Sohot Bikram Yoga</a></span></span><br />
<br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">“Yoga is 99 percent practice and one percent theory.” - Yoga Guru Pattabhi Jois</span></span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5965025639487071581.post-53489820006284385422017-01-30T22:58:00.000-08:002017-01-30T23:03:54.038-08:00Tip of the Week: Squeeze Arms into Body During Cobra<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;"></span></span><br />
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<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwFlGXn9I6kpDCibfk8uRU8BuJsJeOafLv2cp10nps-7OGSEMGsTKiouHMwZm4JXylGV8b6ql9_2RzdeGIE2YK_4CTn-TA6S5FvcYqqoNymEjQNtfjrX3pet-IGGc09-kL9hcRPUEjP_k/s1600/cobra-pose.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="247" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwFlGXn9I6kpDCibfk8uRU8BuJsJeOafLv2cp10nps-7OGSEMGsTKiouHMwZm4JXylGV8b6ql9_2RzdeGIE2YK_4CTn-TA6S5FvcYqqoNymEjQNtfjrX3pet-IGGc09-kL9hcRPUEjP_k/s320/cobra-pose.jpg" width="320" /></a></span></div>
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<br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">In class tonight Elizabeth had a tip for Cobra Pose (Bhujangasana). She said that one of the biggest things she sees students doing incorrectly during this posture is placing the arms too far away from the sides of the body. </span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;"><br /></span></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">If your hands are too far away from your body, you’ll likely end up
jamming your shoulders toward your ears—a Bhujangasana no-no. Before
lifting, your hands should be right next to your chest and directly under your
shoulders—thumbs in line with your nipples. Your upper and lower arm should create an "L" shape at 90 degrees.</span></span><br />
<br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">You'll naturally want to splay your elbows out to the side, so you <span style="font-family: "georgia" , "times new roman" , serif;">need</span> to consciously <b>hug your upper arms and elbows as tightly as possible to the sides of your body.</b> At the same time, pull your elbows back towards your feet, drop your shoulders away from your ears and press your shoulder
blades forward into your chest.</span></span><br />
<br />
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">By having the proper arm alignment, you'll be able to create more space in your spine by lengthening it, and use the strength of your upper-back muscles
instead of your arm muscles. </span></span><br />
<br />
<br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: medium;"> </span></span> </span></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5965025639487071581.post-35802090347571776222017-01-22T21:39:00.000-08:002017-01-22T21:39:42.172-08:00Tip of the Week: Inspirational Story of Mind Body Soul Connection<div style="text-align: center;">
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<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirgwclortEGRIrBmpLo4Zl2v5U3bvB3MtmPfF60KS5Gh4UAnvsVZ_VB34CSPE7Ej6u5nTU2My-gJ4PCZbOIiDGq3lma7pL5UVqbC9y58RzHdoboGJxyZ46z3zzLUvAIiDn8rgprTmVrhw/s1600/bikramcancerpic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirgwclortEGRIrBmpLo4Zl2v5U3bvB3MtmPfF60KS5Gh4UAnvsVZ_VB34CSPE7Ej6u5nTU2My-gJ4PCZbOIiDGq3lma7pL5UVqbC9y58RzHdoboGJxyZ46z3zzLUvAIiDn8rgprTmVrhw/s320/bikramcancerpic.jpg" width="240" /></a></span></div>
<br />
<br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">Jenny McKane started practicing at Bikram Yoga SLC in January 2011. I practiced next to her today and she gave me permission to share her story. She is so strong and graceful in her practice. Her mind body soul connection is strong. Such a positive inspiration to all that know her story. We never know why people practice at Bikram Yoga SLC. But once I know their story, it is a testimony to me of the why students keep coming and practicing. We have the best students in the world. I appreciate all that come and practice even if I do not why they come. ~Greg</span></span><br />
<br />
<br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">It was 2013 and I was 37 years old when I found myself in the emergency
room in the middle of the night with severe abdominal pain. The pain
was caused by a cancerous tumor in my colon that had grown to the point
of rupturing through the colon wall and spreading cancer cells all
throughout my abdominal cavity and into my lymph and circulatory
systems. At that point, statistics showed that I had a 3% chance of
being alive 5 years hence. Enduring a six-month round of chemotherapy
was said to increase those chances of survival to 22%. So after two
separate surgeries, I decided to endure the chemo, crossed my fingers
and started the balancing act on that thin line that divides positivity,
hope, & the belief in miracles from depression, despair, fear, and
acceptance of death. The latter had more gravity so, unfortunately, I
tended to lean in that direction. <br /> </span></span><br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">Two years later, hoping I might actually be in the clear, but still
believing otherwise, I began experiencing more pain. What the doctors
and I were hoping was just a ruptured ovarian cyst turned out to, in
fact, be the cancer. It had metastasized. By the time I got into
surgery, my right ovary had transformed into a tumor the size of a
grapefruit. Neither I nor my doctor could find statistics to show
whether or not more chemo increased my chances of survival at that
point, presumably because all of the statistical data (i.e. the
patients) were dead. But I wasn't ready to say goodbye to my kids yet,
so I told myself I could keep the core of my body alive while the
chemotherapy tried to kill every other part of it. <br /> </span></span><br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">But this time something was different. I was different. I was tired
of reading medical journals and case studies and begging for
non-indicated methods of treatment and arguing with ignorant doctors
and, most of all, being pumped full of toxic chemicals that were
destroying my internal organs and making me feel inhuman. Four and a
half months into the second six-month chemo regimen, I made the very
difficult decision to quit. It might have been the wrong decision but it
just felt like the right thing to do. So I flipped it a big ol' middle
finger, informed my oncologist of my decision, and I haven't looked
back. <br /> </span></span><br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">I can't pinpoint exactly what was different the second time. It
could have been the books I was reading, the people I was talking to,
unadulterated desperation, or, perhaps even cosmic intervention, but
pretty soon I found myself drawn exclusively toward Eastern Medicine and
ancient health and healing methods, including yoga.<br /> </span></span><br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">My body thanked me for quitting chemo and I vowed to REALLY listen
to my body from that day forward... to care for it to the best of my
ability. And, you know, it was very hard to love and care for a body
that didn't even seem like my own. I was a scrawny, emaciated, pale,
hairless, weak, torpid figure covered in scars and filled with
adhesions. I had very little energy to work with so I started out slowly
and carefully by simply laying on my back on the floor every night and
sensing tension and pain in different areas of my body. And then I would
stretch and move in such a way as to address these areas. I was
surprised at how instinctive it became and by how amazingly good it
felt. Before I knew it, I was moving in a way that looked an awful lot
like yoga! And I was completely convinced that something I had read
somewhere not long ago was true: that these human bodies we inhabit do,
indeed, have the ability to heal themselves if given the opportunity. <br /> </span></span><br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">Fast-forward several months and here I am: strong, healthy, fit,
and more mentally sound than I've ever been. Yoga has reconnected my
body and my mind. For the first time in 3 years, I have a genuine,
whole-hearted belief that I'm actually going to beat the odds and live
much longer than expected.<br /> </span></span><br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">I owe my current state of health, in part, to eating a very healthy
and almost entirely plant-based diet void of dairy, sugar, and other
substances that are believed to promote tumor growth. I owe it, in part,
to opening up my heart not only to my support network of family and
friends, but also connecting to humanity as a whole... expanding my
awareness beyond what I can physically perceive. I owe it, in part, to
letting go of every aspect of negativity that once seemed to have a
choke-hold on my mentality. I owe it, in part, to learning to laugh and
have fun and to keep a sense of humor in the face of difficulty. I owe
it to meditation. <br /> </span></span><br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">All of these things go hand-in-hand with yoga. The more I practice
yoga, the more awareness I gain, the more healthily I want to eat, the
easier it is to remain positive, the more connected I feel to everything
around me, the less stress I feel, the more slowly and deeply I
breathe. If done properly, yoga *is* meditation. <br /> </span></span><br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">I currently practice 3 different styles of yoga including Bikram.
Even the beginner-level Bikram class is decidedly advanced for a person
whose body has recently undergone multiple surgeries and chemotherapy
and who has significant muscle atrophy. I don't know that I would
recommend it to someone who has no prior yoga experience. <br /> </span></span><br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">But there are two things that Bikram has done for me that the other
yoga practices have not: First, it has sped up the rate at which my
body has been able to rid itself of the chemotherapy and radiation
chemicals that would otherwise remain in my system indefinitely. The
compression postures increase circulation of both blood and lymph and
the complimentary sweating helps to flush the tissues. Secondly, the
spine-strengthening series has helped me to regain back strength like no
other yoga class has done thus far. I once spent 28 straight days
laying in a hospital bed in an inclined position. As a result, my front
body was chronically contracted and my back body stretched. Bikram yoga
helped me to identify this imbalance and helps to correct it. <br /> </span></span><br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">I constantly promote yoga to whomever will listen to me
passionately rave about it. It has transformed my body and my mind. It
has transformed my life. It enhances my feelings of strength and
willpower and the concentration and focus it requires makes me feel like
I can confidently and fearlessly take on the world. I wish it didn't
take such a difficult turn of events for me to come to this discovery
and realization, but I'm exceedingly glad I am where I am right now.
Already, my passionate promotion of yoga has encouraged several people
to take up their own practices. My hope is that yoga will help them to
keep their minds, bodies, and breath connected such that a continuous
natural healing process offers them full health and the ability to avoid
cancer and any other of today's rampant and prevalent health
conditions. Yoga for life! </span></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5965025639487071581.post-20687786161188709782017-01-14T19:51:00.001-08:002017-01-14T19:51:27.219-08:00Tip of the Week: Shoulders in Spine Strengthening<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;"></span></span><br />
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<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYcPa2B0HFijLuFWH5Itk_NTBQNpbRenIFZjMFuKFCWgH2td8Hz_XfPXOnSpcwIwbHFwKApnu7EGO-POVBW8dFP1JgM3B-jCND3iSkTSfvw0sAKWD140yTL28iWwwuEqwKWe61GXtmo98/s1600/snappa-1457788873.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYcPa2B0HFijLuFWH5Itk_NTBQNpbRenIFZjMFuKFCWgH2td8Hz_XfPXOnSpcwIwbHFwKApnu7EGO-POVBW8dFP1JgM3B-jCND3iSkTSfvw0sAKWD140yTL28iWwwuEqwKWe61GXtmo98/s400/snappa-1457788873.jpg" width="400" /></a></span></div>
<br />
<br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">The spine strengthening series has always been challenging for me.
Instead of isolating the muscles of my back I have been cheating — using
my leg strength, especially in Locust Pose. But the other day, I had a
bit of a breakthrough. I finally heard the words of the dialogue that
talked about shifting your weight forward. The teacher must have
elaborated on this theme or maybe I just finally heard it, but something
clicked. I was able to isolate and use my back muscles. Boy, did that
feel different.</span></span><br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">
</span></span><br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">As the teacher explained, the key to Locust Post — all three parts —
is in the shoulders. Pushing your shoulders onto the mat and using your
hands to create leverage against the floor forces you to use the muscles
of your back. This is challenging for me, because my shoulders and
chest are very tight. I need to really shift my weight forward to get my
shoulders to touch. But when I move slowly into the posture, I can do
it.</span></span><br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">
</span></span><span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">It is important to shift the weight forward and press your shoulders
and hands down BEFORE you lift your legs — otherwise the leg muscles
will take over. My legs do not reach nearly the same height as they did
during my “cheating” days, but I feel the benefits are greater. I am
excited for this breakthrough.</span></span><br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">
</span></span><br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">I also discovered that the position of the shoulders is important for
the other spine strengthening postures. In Cobra Pose, the shoulders
must stay down to activate the lower back muscles and the proper back
bend. In Full Locust, they must stay level with the arms elevated, even
as the shoulder blades remain relaxed and down, once again activating
the muscles of the back. And in Bow Pose, the key is to relax the
shoulders, letting them be guided back by the strength of the kick. In
all cases, focusing on the proper placement of the shoulders forces the
back muscles to do the work. It is harder, but the result is better.</span></span><br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">
</span></span><br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">This got me thinking about my shoulders in general. Keeping the
shoulders back and down is a common refrain in almost every posture —
even Savasana! I realized I have been ignoring my shoulder position
throughout class, letting my stronger leg muscles and core bail me out
in several postures. In fact, my most common correction in the standing
series is to lower my shoulders away from my ears.</span></span><br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">
</span></span><br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">I am making my shoulders a focus of my practice for the next several
months. Back and down will be my mantra. Let’s hope my spine will emerge
happier and more supportive of a happy life!</span></span><br />
<br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">~ From <a href="https://hotoffthemat.com/2016/08/23/happy-spine-happy-life/#more-1991">hotoffthemat.com</a> </span></span><br />
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5965025639487071581.post-32635114009170393092017-01-04T23:13:00.000-08:002017-01-04T23:13:26.225-08:00Tip of the Week: 4 Secrets to Survive Your Most Awkward Pose<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;"></span></span><br />
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</div>
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<br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;"></span></span><span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">The following from Zefea Samson on <a href="http://evolutionyoga.com/">evolationyoga.com</a></span></span><span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;"> lets us in on some secrets for surviving Awkward Pose. These tips could also be taken to heart for other postures we find uncomfortable or awkward in our practice. </span></span><br />
<h2 style="text-align: center;">
<span style="font-size: x-large;"><span style="font-family: Georgia,"Times New Roman",serif;">4 secrets to survive your most awkward pose</span></span></h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih3mDkj8Sc_yf43fssNei0AC_FDax4V6Oz5UtzyUGWMl0sWexuxzv__qlZx9qZyjiAC3-6P4PgAl3WHyHUBj079pn8W2tppeuD5Q03Z7oQPxbY8KyiBWDotj0lZnlUxCdQrrVQaSTgqO4/s1600/awkward-being-awkward-537x218.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="161" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih3mDkj8Sc_yf43fssNei0AC_FDax4V6Oz5UtzyUGWMl0sWexuxzv__qlZx9qZyjiAC3-6P4PgAl3WHyHUBj079pn8W2tppeuD5Q03Z7oQPxbY8KyiBWDotj0lZnlUxCdQrrVQaSTgqO4/s400/awkward-being-awkward-537x218.jpg" width="400" /></a></div>
<br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">I am infamous for holding postures longer than most of my colleagues.
I have certainly heard students complain that I hold awkward posture
too long. Heck, I want to complain when other teachers hold the pose
more than my legs appreciate!</span></span><br />
<br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">
</span></span><span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">A friend and long time teacher once said during a workshop: “I
believe you shouldn’t trust any teacher who won’t hold this posture long
enough, as it tells you everything about their own practice. Awkward
pose is indeed an uncomfortable pose for most of us, but the teacher, as
well as you as a practitioner, should know that it is a safe posture
that physically and, most importantly, mentally prepares you for the
rest of class. It’s a shame to get shortened on that, so be happy with a
<a href="https://www.blogger.com/null" title="yoga teacher training">teacher</a> who holds this posture a bit longer.”</span></span><br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">
</span></span><span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">Well, that’s nice, you might think, but knowing this won’t be enough
to maintain a pose that feels so strenuous, for an extended amount of
time. So here are some tips from that annoying long-posture-holding
teacher, to survive awkward pose, or any other pose for that matter,
that feels the most awkward in your practice.</span></span><br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">
</span></span><h2>
<span style="font-size: x-large;"><span style="font-family: Georgia,"Times New Roman",serif;">1. right intention & focus</span></span></h2>
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">
We all have those days, that the moment class starts you feel that
your body is just not up for it. For whatever reason you feel stiff and
tight and maybe even sore. Muscles that you didn’t know existed start
talking to you. You are pretty certain that they are telling you to not
do the posture, just leave the room and instead go enjoy your favorite
comfort drink in the coffee shop next door. And if it isn’t your body,
than it will be your monkey mind telling you that it wasn’t the best day
to come in because you are tired, you ate too much, you have too much
work to do or just because it’s too rainy or too sunny outside. But hey,
you are already there, so you might as well make up your mind to feel
different and figure out what it is that will make you enjoy the
experience.</span></span><br />
<br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">Often teachers suggest at the beginning of class to set an intention.
Before you start moving around, take this moment to identify with the
focus you will need to approach your practice this time, what body part
needs some extra attention, what thoughts you need to let go of. With
every posture you have an opportunity to start over again and to recheck
if you are still connected to these objectives. You can also start
every next posture with an intention for that specific pose. If you
always tend to come out of awkward pose before it’s over, you can make
an extra determination to not give up, to listen to the teacher’s voice
instead of the one in your own head. If nothing else works, you could
even bribe yourself with the reward of that comfort drink after class,
only if you comply with your own goals.</span></span><br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;"> </span></span>
<br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">You’ll be amazed by how quickly your mind will get strong this way.
And this will benefit you not only to execute a specific asana, but with
all other aspects of your life. For me one of the most amazing effects
of practicing yoga was to realize that I can do anything if I just set
my mind to do it!</span></span><br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">
</span></span><h2>
<span style="font-size: x-large;"><span style="font-family: Georgia,"Times New Roman",serif;">2. correct form</span></span></h2>
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">
Depth in a posture is only relative to correct form. By practicing
the correct form you will gain deeper depth. I am often personally
guilty of this. I bypass some essentials, just because they don’t feel
so good, to get to a certain end result. Just because I was able to
reach a certain depth last time, doesn’t mean it needs to happen today. </span></span><br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYEYtzNUtriTnzfMkA0YHKHoG6QsDNhn5uX1mypB7wNrXdEIYoWTz54-ewWUSuZ-DFbvEOFEJ1p2Z3oyVYIy4w-PNN5gOgu3ERflbLNzNA-N-vDoVJFIP_cyF8QY-RgDNIjJ7TV3DSe4E/s1600/awkward-chair.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="303" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYEYtzNUtriTnzfMkA0YHKHoG6QsDNhn5uX1mypB7wNrXdEIYoWTz54-ewWUSuZ-DFbvEOFEJ1p2Z3oyVYIy4w-PNN5gOgu3ERflbLNzNA-N-vDoVJFIP_cyF8QY-RgDNIjJ7TV3DSe4E/s400/awkward-chair.jpg" width="400" /></a><span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">How do you know what the correct form is? Listen to the teacher. He
or she is there exactly for that, to let you know what steps are
essential and what the results are. I find it very important to listen
to the teacher each time as if it is the first time I am practicing. It
doesn’t matter in that sense if it’s an entirely new practice or the
familiar 26+2 series. In some traditions and some classes it’s
encouraged to follow your own intuition, but I find it important to let
the teacher lead me. Otherwise I could just do my own home practice,
right?</span></span><br />
<br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;"> </span></span>
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;"> </span></span><br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">Different traditions give different variations of similar postures.
Utkatasana, which I have learned as awkward pose, is called chair pose
elsewhere. In a flow class you might practice it with your arms
stretched up instead of forward. Not one way is better than another,
it’s simply that different approaches have different benefits. And this
of course requires a different correct form. If you practice the way you
believe is correct instead of listening to the instructions in the
moment, you will most likely miss out on a lot of new information,
understanding and depth in your practice.</span></span><br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">
</span></span><h2>
<span style="font-size: x-large;"><span style="font-family: Georgia,"Times New Roman",serif;">3. breath</span></span></h2>
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">
</span></span><span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">In most activities that we do, our breath follows our movements. It
seems to be something that we have only little control over, if at all. I
recently watched a whole bunch of runners jogging by our house for a
marathon. Most of them were panting, huffing and puffing; their mouths
open in their red faces. They were focused on their pace and maybe their
steps, but their breath was trailing. It didn’t seem that they were
conscious of their breath. In yoga, ideally, it is the other way around.
Your movement follows your breath. That is why many teachers will
precede most instructions with a breathing cue: “Inhale, arms up, exhale
bend forward.”</span></span><br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">
</span></span><br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">In a fast paced class, when postures are held longer or when you
practice in a heated room, it will feel very daunting to focus on your
breath while you are also trying to stand on one leg or bend your spine
in different directions. This is why most classes will start with a
specific breathing exercise that not only will warm you up, but also
help you tune in to this essential force of life. Sometimes the teacher
will suggest a special way to breathe in a posture. When there are no
specific cues given, just be conscious of your breath and notice how you
are breathing. When, after just a few seconds in awkward pose your legs
start to shake and your arms begin to shiver, instead of panicking and
coming out, check what your breath is doing. Are you holding your breath
when things get tough? Never a good idea! Are you breathing through
your mouth? See if you can shift it to your nose, this will give you
more control. Is the pace fast and shallow, try to extend each inhale
and exhale. Notice how this will help to keep your heart rate slow and
steady. When this become your primary focus, the posture will be over
before you know it.</span></span><br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">
</span></span><h2>
<span style="font-size: x-large;"><span style="font-family: Georgia,"Times New Roman",serif;">4. stillness</span></span></h2>
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">
All asana practice includes savasana at some point. Most classes will
end with this posture where you do nothing, be completely still and let
the benefits of the practice sink in. The faster you can find that
place of stillness by letting go of your thoughts and tuning in with
your breath, the quicker you will feel refreshed and reenergized. Once
you get accustomed to this process you can apply it anywhere at any time
with whatever you do. <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYcgwWIdEHmM5zlKChf0HOsPLpJxwQ8KRFlBVyQBNr3m6x8uUEn2Wd9rj0YPadrzOqIzZUE8lwabR5VUUStO-lIWgmd0ClJvxbjJqOPAfF77dnz1dah2f-PRHOY03ecsByI_uMaXtm6ms/s1600/awkward-relaxed.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYcgwWIdEHmM5zlKChf0HOsPLpJxwQ8KRFlBVyQBNr3m6x8uUEn2Wd9rj0YPadrzOqIzZUE8lwabR5VUUStO-lIWgmd0ClJvxbjJqOPAfF77dnz1dah2f-PRHOY03ecsByI_uMaXtm6ms/s400/awkward-relaxed.jpg" width="400" /></a></div>
Once you advance in your practice, it is important to start finding
this place of stillness not just in your savasana, but with everything
you do. First find complete stillness in between the poses. If it seems
that you only have a few seconds in a fast paced class, you will find
more time and space if you are still in between. Really still. No
fidgeting with your hair. No water drinking. No adjusting of your
outfit. No anxious looks around the room.
</span></span><span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">Just. Be. Still.</span></span><br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">
</span></span><br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">And then, once this is no extra effort anymore and it starts to feel
like a normal thing to do, find the same stillness in each and every
pose. This might seem odd when you are stretching, kicking, and
contracting. The trick is to know where to be active and where not.
There is always something that you can let go of. You might often hear
teachers telling you to smile and that maybe seems unauthentic. What it
is, however, is an encouragement to let go of some tension. Maybe its in
your neck and shoulders, maybe in your face.</span></span><br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">
</span></span><span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">I recently saw an old picture of me in awkward pose, and oh, did my
face look awkward! When you are able to let go of tension somewhere
while at the same time you consciously contract and stretch specific
body parts, you will feel everything open up! This way you create space
and stillness within the pose, within yourself. Now you are truly
practicing yoga!</span></span><br />
<br />
<span style="font-size: large;"><span style="font-family: Georgia,"Times New Roman",serif;">
Well there you have it, my four secrets for surviving awkward pose
and an entire challenging yoga class. Don’t get me wrong, it’s not easy.
After practicing hot yoga for about 10 years I’m still working on all
of this in every single class. But take my word, focusing on these four
aspects will bring your practice and your life to a whole new level. Of
course there is much more to work on, like having compassion for
yourself and acceptance. </span></span><br />
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5965025639487071581.post-89211367974453037232016-12-22T01:06:00.001-08:002016-12-22T01:06:43.579-08:00Tip of the Week: Look in the Mirror<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;"></span></span><br />
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<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRZOLwudPtXVHp9rHxCjVSkGFTItopyR9NQbaM9s37R-7Qcxv41TmtgC5zwCutBX2d9Giyl_cIackdHjx-Q5BGiz8nrZ7k4nJ493-e87Fa-YgmcOUNu6A99TiLP4fNMpnV_ZuX5ft_fSs/s1600/bikram.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRZOLwudPtXVHp9rHxCjVSkGFTItopyR9NQbaM9s37R-7Qcxv41TmtgC5zwCutBX2d9Giyl_cIackdHjx-Q5BGiz8nrZ7k4nJ493-e87Fa-YgmcOUNu6A99TiLP4fNMpnV_ZuX5ft_fSs/s320/bikram.jpeg" width="320" /></a></span></span></div>
<br />
<br />
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Here are the reasons why the mirror in Bikram yoga is crucial:</span></span><br />
<br />
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">
</span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">1. The mirror helps you ensure you are in proper alignment in poses.
It gives you instant feedback if you are performing a pose incorrectly
so you can adjust.</span></span><br />
<br />
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">
</span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">2. The mirror allows you to monitor your progress. As you work hard
at something, you will gradually see improvement. And what is more
gratifying than witnessing yourself improve?</span></span><br />
<br />
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">3. <i>Drishti</i> is a point of focus where the gaze rests during
yoga practice, and the reflection in the mirror serves as one during
balancing poses. Focusing on a single point aids concentration because
it is easier to become distracted when the eyes are wandering all over
the room.</span></span><br />
<br />
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">
</span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">4. The mirror lets you view your half-naked body and every flaw it
has and gradually make peace with yourself through familiarity. Let’s
face it: we’re all so busy, who really has time to become at peace with
their reflection in the mirror? Bikram yoga and the mirror provide this
opportunity.</span></span><br />
<br />
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">
</span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">5. When you start to get tired or hot, the mirror becomes an outlet
to look up and smile at yourself – or laugh if you lose your balance.
Your yoga practice should be fun and uplifting. Don’t forget to give
yourself some much-needed encouragement now and then by turning up the
left side of your mouth and then the right to form a smile. (No, that is
not one of the 26 Bikram yoga postures, but I think it should be!)</span></span><br />
<br />
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">When you attend your next Bikram yoga class, please make sure to stagger
yourself with other yogis around you, providing everyone with the</span></span><nobr><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;"> maximum benefit</span></span></nobr><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">
of gazing at their own reflection in the mirror.</span></span><br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9-eMJ4-daAog3nnTa-ouFZ9u8r9g4qGO1-67DlbYgtzJLPb7W-Yzl3iddn7r4PaxsL5wZ8NDGn6-AFsyCZy8M8o820BKeVJmec2MnOamst5on2CtE4T0xsONYxAyPLrx8Uo_S5rx8mOw/s1600/man-in-the-mirror.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9-eMJ4-daAog3nnTa-ouFZ9u8r9g4qGO1-67DlbYgtzJLPb7W-Yzl3iddn7r4PaxsL5wZ8NDGn6-AFsyCZy8M8o820BKeVJmec2MnOamst5on2CtE4T0xsONYxAyPLrx8Uo_S5rx8mOw/s1600/man-in-the-mirror.jpg" /></a></div>
<br />
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: small;">From <a href="http://idohotyoga.com/">idohotyoga.com</a></span></span></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5965025639487071581.post-87640228617666696472016-12-12T10:16:00.001-08:002016-12-12T22:22:54.946-08:00Tip of the Week: Yoga for Stress<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB79UJWivWY8BOKc1cC6v8MKdK1SqFVzPTxVFXIkKS2sBhy58Ac8aZIjD4uDnCYKCN8L2yz0q6-OQRdAieA4laRczrEecDU0D7Q4PRmkajEi9J-If-rai5SDxg2I1gZlAMn9NqzpnAE44/s1600/Stress-affects-the-body.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB79UJWivWY8BOKc1cC6v8MKdK1SqFVzPTxVFXIkKS2sBhy58Ac8aZIjD4uDnCYKCN8L2yz0q6-OQRdAieA4laRczrEecDU0D7Q4PRmkajEi9J-If-rai5SDxg2I1gZlAMn9NqzpnAE44/s400/Stress-affects-the-body.jpg" width="302" /></a></div>
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<br />
<b><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;"><i>What happens in your body when you get stressed out?</i></span></span></b><br />
<br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">
</span></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">• Where do you feel sensation?<br />
• What is the quality of your breath?<br />
• How does your energy feel?<br />
• What is going on in your mind and your thoughts?</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">
</span></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">Under stress, vicious cycles of all kinds can take hold – inactivity
or overworking, overeating or under-nourishing, isolation or
distraction, sleep deprivation or oversleeping, substance abuse or
digital addictions. Coping behaviors can lead to even more stress. So
how do we break the cycle?</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">
</span></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">We all have bad habits and good habits. Habits are just an
accumulation of repeated thoughts and activities. Thoughts repeated
become patterns… patterns repeated become behaviors… behaviors repeated
can become personalities… and personalities repeated can become reality.
In other words, our thoughts shape and can become our reality.</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">
</span></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">Repetition of thoughts and actions starts to create grooves, or
samskaras, in our lives. Once you’re in a groove, it’s easier to stay
there than to get out of that groove and into another one. Cars on the
road or water on the ground follows the same pattern: staying in a
smoothly worn path or channel is simply a lot easier to do than climbing
up and out. Inertia and momentum are at work here.</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">
</span></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">So how does yoga and yoga philosophy figure into all of this? The
first step is awareness. We can start by simply noticing what it feels
like when we are stressed out – what are the sensations in body, breath,
and mind. And the quality of awareness is non-judging. We simply
observe.</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">
</span></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">Why is awareness so important? It’s nearly impossible to shift and
change out of patterns that we don’t think are working for us if we
don’t even know what they are!</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">
</span></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">Yoga asana is an amazing place to start practicing this awareness.
Can we simply notice and observe what’s happening in a pose (as long as
there’s no pain) without judgment? Without striving? Without clinging or
pushing away what’s actually happening? When we can simply be with what
IS rather than resisting it or wanting it to be otherwise, there’s less
of an internal struggle, less resistance. We can reduce the extra
layers of pain, suffering, and stress that we add on top of whatever it
is that’s already going on.</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">
</span></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">The more we practice awareness in the safe space of a yoga class, on
the mat, the easier and more familiar it becomes to carry that
witnessing, observational quality off the mat into our day to day
lives…. to not get so caught up in believing everything that is going on
in our thoughts.</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">
</span></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">And that’s in itself is the definition of yoga: the stilling of the
turnings or the mind, or citta vritti nirodha. We give the mind
something to focus on so that instead of running around, it can calm
down.<br /> </span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">• When we focus solely on our bodies and breath in asana, we give our
minds something to focus on and keep coming back to in order to stay
present in the moment.<br />
• When we practice breathing or pranayama, we keep our brains occupied
with the quality and direction of our vital life force moving in and
out.<br />
• When we sit to practice concentration or meditation, no matter how
briefly, we can start by concentrating single-pointedly on following the
breath, or silently repeating a mantra – a word or phrase, or on a
powerful image.</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">
</span></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">Once we have the ability to find a little bit of calm in our own
heads, it’s easier to recognize thoughts and feelings without being
swept away with them and without identifying with them. We can get to
know our own patterns and simultaneously discover that those thought and
emotion patterns are not who we are – they’re simply how we have become
accustomed to reacting to a kind of stressful situation.</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">
</span></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">When we can notice our reactions without getting wrapped up in them,
we can actually be more connected to the moment and what’s actually
happening right now. And then we can notice more skillfully what are the
conditions that are causing us stress – and eliciting strong thoughts
and feelings. Some of these conditions we might even be creating
ourselves!</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">
</span></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">But many stress triggers will be beyond our control. So instead of
fighting or fleeing from stressful situations, we can start to learn to
flow with that stress… to stay present to whatever is arising – without
struggle – and simply do the best we can given all the current
circumstances. We can’t control what happens to us in the world, but
with patience, awareness, nonjudgmental awareness, and mindfulness, we
can start to learn how to cultivate more pure presence and less stories
and layers of reaction. We can be more and more in the moment.</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">
</span></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">While many yogic practices help us to look at our negative thought
patterns and allow us the opportunity to notice them and weed them
little by little out of the fertile garden of our being, we also have to
do more than just pull weeds if we want to grow beautiful and delicious
plants! We also have to plant seeds and water them even as we keep
diligently weeding.</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">
</span></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">During yoga class, when your teacher invites you to think of something
you are grateful for, or encourages you to call to mind someone for whom
you feel compassion, or offers you the opportunity to set an intention
or a sankalpa, these are all opportunities to build and strengthen a new
habit of looking for the good, for the beautiful or the shri. These
positive things are always there, we just might have to shift what we
are looking for. It’s not to say that we should deny or ignore the
darkness or melancholy, the anger or fear, the jealousy or negativity,
that we pretend everything is hunky dory. But when we reflect on how a
challenging pose or a challenging experience offers us the opportunity
to get stronger or to grow, how simply observing our thoughts with
kindness can help us be more loving towards ourselves in a way that
simply no one else can, we may be a little more inclined to remember
that the sun is there somewhere behind the clouds even when we are in
the eye of the storm or weathering the darkest of days.</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">
</span></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">Awareness, breath, movement, and meditation are all practices we can
do on the mat and in the studio…. But really they’re all preparation for
how to surf the stresses and storms of day to day life with less
suffering and more steadiness and ease.</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">
</span></span>
<i><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">Written by Elizabeth Kanter, a DC yoga therapist teaching stress
relieving classes at Yoga District yoga studios in Washington DC. </span></span></i>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5965025639487071581.post-56774536345655491012016-12-04T18:59:00.000-08:002016-12-04T18:59:05.548-08:00Tip of the Week: Engage Abdominals in Cobra Pose<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;"></span></span><br />
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<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXsEKmy7Qz_FGT3jvE7k6oJSES5Ooj7jKVKQt4QRYRmi21wkFNnv0lnQq21GQi_YuuDeU46Obf4QWc3fkafz9j0QcBmXIJrWyjZCTzDbwX5S75tIgw6t1rEREWqH0GeaztukixcxIKRzw/s1600/AAA.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXsEKmy7Qz_FGT3jvE7k6oJSES5Ooj7jKVKQt4QRYRmi21wkFNnv0lnQq21GQi_YuuDeU46Obf4QWc3fkafz9j0QcBmXIJrWyjZCTzDbwX5S75tIgw6t1rEREWqH0GeaztukixcxIKRzw/s320/AAA.jpg" width="320" /></a></span></div>
<br />
<br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">A rock climber scaling the side of a mountain peak finds the courage
to reach for the next handhold from knowing she’s safely tethered to her
guide rope. It’s the same with yoga. You can dare to explore
challenging poses if you know how to safely enter and come back out of a
pose whenever you want.</span></span><br />
<br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">Bhujangasana<a href="https://www.blogger.com/null"> (Cobra Pose)</a>
is an invigorating backbend that can feel like an exciting journey. But
if you tend to create most of the bend in your lower back, it can cause
compression and pain, and excitement is quickly replaced by fear. Since
the lower spine is naturally more flexible than the upper spine, it’s
easy to overdo the arch there. Ideally, you work toward an even bend
along the whole spine, including your neck. It helps if you learn to
work carefully, making conscious choices each step of the way.</span></span><br />
<br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">To create an even, pain-free Cobra Pose, learn to engage your
abdominals in the pose—they act as the guide rope that keeps you safe.
The abdominals can support and protect your lower back while you reach
for more opening in the upper back. Once your lower back is stable, you
can focus on contracting your upper-back muscles and pressing your
shoulder blades into your back to create space in the spine and open
your chest. As long as you feel supported, you can keep going deeper,
continuing to press your upper spine in toward the front of your chest
and coiling—like a snake—into a big, healthy backbend.</span></span><br />
<br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">When you’ve found your ideal alignment in Cobra, you can use it to
strengthen the upper back and the backs of the legs and to stretch your
chest and shoulders. The backbending action is powered by the muscles of
the back of the body. But the pose is also a powerful way to tone the
abdominal muscles: They get stretched as you move into the backbend and
contracted as you control the movement and return to your starting
point.</span></span><br />
<br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">Cobra will invigorate you energetically as well. It stretches the
intercostal muscles (the ones between the ribs), which allows your rib
cage to expand and thus can increase your breathing capacity. It’s also
thought to gently squeeze the adrenal glands, giving you a feeling of
alertness and vigor.</span></span><br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;"><i>Bhujanga</i>, the Sanskrit word for “snake,” is derived from the
root bhuj, which means “to bend or curve.” The king cobra, revered in
Indian myths, can glide forward while lifting the upper third of its
body upright. Try to emulate this animal’s powerful yet fluid motion
when you practice. Imagine your legs as the snake’s tail, reaching long
behind you as you curve your spine to lift your chest majestically.</span></span><br />
<br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;"><b>Refine:</b> Press your hands into the mat while pulling them back
against the resistance of the surface. This can help you lengthen your
waist. Drop your shoulders away from your ears and press your shoulder
blades forward into your chest. Gently lift your navel,
pulling it toward your lower back. </span></span><br />
<br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">See if you can lift your chest farther off the mat. Think of creating
space by lengthening your spine first, reaching your tailbone back.
Once you’ve created space, use the strength of your upper-back muscles
to move your spine forward as you broaden and lift the chest. Slowly
arch forward and up, maintaining just enough lift in your belly to keep
your lower back happy.</span></span><br />
<h5>
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">
Adjust Yourself: Tips for a Pain-Free Cobra</span></span></h5>
<ul>
<li><span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;"><b>Make Space First:</b> Your upper back is harder to bend than your
lower back. To open it, lengthen your spine, which makes more space
between the vertebrae.</span></span></li>
<li><span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;"><b>Release Tight Muscles:</b> Instead of squeezing your buttocks,
which can compress the lower back, relax them. Roll your inner thighs up
to lengthen your tailbone back.</span></span></li>
<li><span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;"><b>Exit With Care:</b> Come out of the pose gradually to allow your
spine to decompress.</span></span></li>
</ul>
<h5>
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">
Elements of Practice</span></span></h5>
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">Yoga, which means “union,” is always a marrying of opposites. As you
practice Cobra, you exert a forceful effort to create a big, beautiful
backbend. But the pose also calls you to balance this with a hint of the
energy of forward bending. You’ll experience this when you round in
your belly to support the spine, but it’s also in the feeling you bring
to the pose. Forward bends are associated with softness and surrender.
Try practicing Cobra with a quiet sense of introspection to temper your
willpower and remind you that yoga is always about balance and
contentment.</span></span><br />
<br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">From <a href="http://www.yogajournal.com/article/beginners/cobra-pose/">yogajournal.com </a></span></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5965025639487071581.post-64949807401180247012016-11-26T17:40:00.001-08:002016-11-26T18:19:43.510-08:00Tip of the Week: Keep a Nice Tight Grip<div class="separator" style="clear: both; text-align: center;">
</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3DFQWoH7RX4CcbkgeX2gnr1E0sloqKmz6bjW0F5Q-gXmyee6_JodlgqpqD2B9uLYetc7u7Y-JRCu4_gmonw2wNl8rzmbR6X4ntDcolF4yK7zm78zYv1enOcqx4qpVR9G-wDyoj6h43_U/s1600/image1%25285%2529.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3DFQWoH7RX4CcbkgeX2gnr1E0sloqKmz6bjW0F5Q-gXmyee6_JodlgqpqD2B9uLYetc7u7Y-JRCu4_gmonw2wNl8rzmbR6X4ntDcolF4yK7zm78zYv1enOcqx4qpVR9G-wDyoj6h43_U/s1600/image1%25285%2529.PNG" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: x-small;"><span style="font-size: small;"></span></span></span></div>
<br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">"Ge<span style="font-family: "georgia" , "times new roman" , serif;">t a good, tight grip" has got to be one of the most repeated phrases in class. These instructions are not arbitrary. The grip stren<span style="font-family: "georgia" , "times new roman" , serif;">gthen<span style="font-family: "georgia" , "times new roman" , serif;">s your hands, flexes the muscles and tendons, and builds power using your han<span style="font-family: "georgia" , "times new roman" , serif;">ds in every d</span></span></span></span>ay life. Grip is essential both in order to allow you to correctly perform the postures, and bec<span style="font-family: "georgia" , "times new roman" , serif;">ause it directly benefits your fingers, hands, wrists and arms. </span>Next time you're in class, focus on your hands. If necessary, go easy in the
postures and concentrate on the placement and motion of your wrists,
palms and fingers. Over 25% of our body’s bones are located in our
hands. Yoga is a chance to fully engage the complex array of muscles,
tendons and ligaments around them, and to reduce inflammation, remove
built-up stress and increase range of motion.</span></span><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;"><br /></span></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;"> </span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">The standard beginner’s Bikram grip is interlacing your fingers to
the webbing, including the thumbs. By applying pressure to your grip through kicking or pulling, you build
strength and flexibility in your hands, fingers and wrists. </span></span><br />
<br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">We use this first in Pranayama
breathing at the start of class, which gives you a chance to get
comfortable interlacing your fingers. You want to keep your wrists as straight as possible as you bring your elbows up. </span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;"><br /></span></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">When doing postures where your arms are over you head with your fingers
interlaced, pointer fingers together as in Half Moon and Balancing
Stick, your palms should be pressed flat together with your pointer fingers pressed together. Tip: The more you press your palms and fingers together, not only will you be strengthening your hands, but you will also be toning your arms.</span></span></span><br />
<br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">In Hands to Feet Pose, this is where you will hear "Get a nice tight grip. Don't lose your grip!" Pulling is the object of stretching in this pose. If you can keep a tight grip on your heels in this pose, along with Standing Separate Leg Stretching Pose, the more you'll be able to stretch your hamstrings and pull your torso closer to your legs. </span></span></span><br />
<br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">Our grip really gets put to the test
in Standing Head to Knee Pose. First, you want to wipe your hands to make sure your grip is dry and not slippery. Again, you want to keep your wrists straight to prevent repetitive strain over time. Interlock all 10 fingers for a strong grip so your foot does not slip out of your hands. Tip: You should be using mostly core and leg strength to lift your foot. So much so that if you were to release your hands from under your foot it would remain in the air. Interlacing all your fingers, including thumbs, is recommended. However, if your
thumbs will not cross and if/when you are going deeper (actual head to
knee), the adjustment is to keep only your 8 fingers interlaced, with your thumbs pressed next to your index fingers. The most important thing is to keep your wrists straight. </span></span><br />
<br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">In Standing Bow and Floor Bow Poses, the strength of the posture is more in the kick than in the arm strength, so you actually want to have a lighter grip.<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;"> </span>Instead of<span style="font-family: "georgia" , "times new roman" , serif;"> holding on with a tight grip to the feet or ankles, think of yourself as <span style="font-family: "georgia" , "times new roman" , serif;">"hanging" from your feet, using your fingers only, </span></span>and keeping your wrists stra</span>ight.</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;"><br /></span></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">In Wind Removing Pose, with your fingers interlaced tightly together, try to not have any space between your palms and the area below your knee. </span></span><br />
<br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">Placing your palms face-down beneath you in Locust
Pose strengthens your wrists, arms and elbows to protect against repetitive
strain injuries. </span></span><br />
<br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">In <span style="font-family: "georgia" , "times new roman" , serif;">S</span>avasana, relaxing your arms and turning your palms
to the ceiling promotes the positive flow of energy and receptiveness.</span></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5965025639487071581.post-2227872280881945812016-11-16T16:10:00.003-08:002016-11-16T16:15:22.929-08:00Tip of the Week: Prevent Hamstring Injuries<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">In Bikram yoga we often say to "lock the knee".<span style="font-family: "georgia" , "times new roman" , serif;"> </span>This does not mean to hyperextend the knee, but to </span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">lift the kneecap by </span></span>engaging your quadriceps and hamstrings. Not only does this give your leg more support to make your standing postures more stable, it also helps to prevent injury to the hamstrings especially when doing forward bends. The following article by</span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;"><span class="author"> Doug Keller for <a href="https://yogainternational.com/article/view/healing-or-preventing-hamstring-injuries">Yoga International</a> discusses ways in which we can prevent hamstring injuries from occurring. </span></span></span> </span></span><br />
<section class="l-12 article-head"><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;"><b> </b></span></span></section><section class="l-12 article-head"><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;"><b>Healing (or Preventing) Hamstring Injuries</b></span></span></section><section class="l-12 article-head"><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;"><b> </b></span></span><h3>
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Yoga students are vulnerable to overstretching the hamstring muscle
and tearing the connecting tendon. Follow these tips to avoid—or even
heal—hamstring injuries.</span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;"><span class="date"> </span> <span class="author"></span></span></span><br /><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;"><span class="author"></span></span></span></h3>
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<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Ask any room of yoga students whether they suffer from pain at
one or both of their sit bones, and you can count on a showing of hands.
This kind of pain comes from injury to the hamstring attachment. Of
course, hamstring injuries are not unique to yoga, though the cause and
treatment of this particular problem often is. The more dramatic
hamstring tears occur in sports and especially while running, when
athletes are tightly wound and move in sudden bursts that wrench and
tear at the hamstrings, usually in the “belly,” or middle part, of the
muscle. In yoga, the injury occurs in a different way and at a different
place.</span></span><br />
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<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">For people who practice yoga, hamstring injuries develop over time,
usually where the hamstring attaches to the sit bone. This is a tendon
injury, and unlike a muscle tear, it doesn’t happen suddenly. Instead,
it is “death by a thousand cuts”: each tiny rip in the tendon is
relatively minor by itself, but because it does not fully heal, repeated
injuries accumulate over time, until an ill-considered bit of
overstretching or an overly aggressive adjustment from a teacher finally
puts the injury over the edge.</span></span><br />
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<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Tendon injuries are in a class by themselves. They require a specific
regime for healing that is very simple but requires time, patience, and
persistence. The alternative, however, is even less attractive. Left
alone, an injury to the hamstring attachment can take six months to a
year to stop hurting—and even then it does not mean that it has fully
healed. The attachment remains far more susceptible to re-injury than a
tendon that has been properly treated.</span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;"></span></span><br />
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<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Each little “cut” in the hamstring attachment occurs when the muscle
is not engaged and thus cannot protect itself. Immediately after the
injury—however tiny it is—adhesive scar tissue forms. While this scar
tissue is meant to protect the tendon as it heals, quite often the scar
tissue hampers the healing process, preventing a full recovery. Scar
tissue limits circulation and stiffens the tendon, leaving it more
vulnerable. We tend to dismiss each little injury after enduring some
soreness, but the injury is really cumulative. Repeated re-injury and
the formation of more scar tissue can extend over years, progressively
weakening the tendon.</span></span><br />
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<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Learning how to engage the hamstrings is
the first step toward preventing a hamstring injury (or healing an
injury if it has already occurred). </span></span><br />
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<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">In yoga, there is ample opportunity for this to happen, usually in
the process of doing forward bends. As beginners, we are taught to fold
forward at the hip joint (rather than at the waist) with a straight
spine, maintaining a natural arch in the lower back through most of a
forward bend. Students with tight muscles are rightly encouraged to bend
their knees to release their hamstrings somewhat and maintain a flat
back as they bend forward. This helps protect the lower back and gives a
better stretch to the otherwise hypercontracted hamstrings.</span></span><br />
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<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">
</span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">As we get more flexible, we continue the same habit and even overdo
it. This is especially true for students who were naturally limber to
begin with. The natural arch we sought becomes an exaggerated lumbar
curve, and the forward bend becomes more of a swan dive in which the sit
bones flip upward as the pelvis tilts forward. Because the hamstrings
have learned to release to allow this free fall, they start to act more
like bungee cords—relatively slack on the way down through most of the
dive, suddenly pulling taut at the far extreme of the bend. Each sharp
tug causes a little rip that frays the hamstring where it attaches to
the sit bone, because this is the place of the greatest leverage and
thus the hardest pull.</span></span><br />
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<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">
</span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">We’re taught to engage the quadriceps to protect our knees; indeed,
“Lift your kneecaps!” is repeated like a mantra by yoga teachers. But no
one tells us to engage the hamstrings to protect them from this
injurious yank. Learning how—and how much—to engage the hamstrings is
the first step toward preventing this injury or healing the injury if it
has already occurred.</span></span><br />
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<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">The Mechanics of the Hamstring</span></span></h2>
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">The most effective strengtheners
are simple backbends such as the locust and bridge poses, in which the
hamstrings are used to extend the hips. </span></span><br />
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<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">
</span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">We can start by looking at how the hamstrings function. One of their
duties is to bend the knee and pull us through our stride as we walk or
run, which is why runners typically have such tight hamstrings. The
muscle is used in this way when the lower leg moves freely.</span></span><br />
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<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">
</span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">But the hamstrings also have a postural function—holding us
upright—which works the other end of the muscle, at its origin at the
sit bone. The hamstrings anchor the pelvis by drawing the sit bones
toward the backs of the legs. If the hamstrings were to completely
release their hold at the sit bones, we would flop forward at the hips
like a rag doll. The hamstring performs this action when the lower leg
is fixed (i.e., not free to move), and for this reason, the hamstrings
can get tight simply from standing a lot or doing work that involves
bending forward for long periods.</span></span><br />
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<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">We feel this postural action of the hamstring as a contraction of the
tendon where it attaches to the sit bone, at the lower crease of the
buttock. At its extreme, this can cause a tucking of the pelvis when the
hamstrings are hypercontracted. Good posture comes about through
balanced tone between the quadriceps and the hamstrings. Bad posture
throws off this balance, causing tightness and chronic hypercontraction
either at the front or the back of the hip joint.</span></span><br />
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<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Preventing Hamstring Injuries</span></span></h2>
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">
</span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">In a forward bend, this postural action of the hamstring needs to be
engaged just enough to protect the muscle from overstretching. If this
idea of engaging your hamstrings at your sit bones seems hopelessly
abstract, try the following exercise. Stand with your feet separated and
slightly bend your knees. Isometrically pull back with one of your
feet. You’ll feel your hamstring engage, and your sit bone will want to
tuck under somewhat from the contraction at the top of the hamstring. In
this case, the hamstring draws or pulls from your sit bone down toward
your knee. If you were bending your knee to lift your foot, the
direction of energy would instead be from your lower leg toward your sit
bone.</span></span><br />
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<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">For the hamstring attachment to be protected, we want to draw the
energy from the sit bone toward the knee, so that the hamstring will act
as a brake in the forward bend. This action is of the essence in yoga;
it is known as “eccentric” (pronounced “ee–centric”) stretching, meaning
that the muscle remains engaged as it is lengthened. For example, if
you were to curl a barbell up using your biceps and then very slowly
lower it down, extending your arm until it is nearly straight, the
lengthening that takes place in the biceps is known as an eccentric
stretch—one in which the muscle is both contracted and lengthened at the
same time, in measured coordination. This brings greater strength to
the muscle in the very process of stretching it. In a forward bend, the
hamstring stretches eccentrically, acting as a brake as it lengthens,
thus balancing strength and suppleness while sparing the hamstring
attachment from injury.</span></span><br />
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<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Healthy Hamstrings in Yoga</span></span></h2>
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">
</span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Let’s apply this technique in a yoga pose. We can take as an example the wide-legged forward bend <i>(prasarita padottanasana<a href="https://www.blogger.com/null">).</a></i>
Step your feet apart wide and keep them parallel to each other. While
maintaining a straight back, bend forward at your hips to touch the
floor. You can bend your knees to protect your back as you fold forward;
once in the pose, your legs should be straight unless tightness in your
hamstrings makes your back round.</span></span><br />
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</span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Once in the pose with your legs straight, make sure your knees are
not locked or hyperextended. Engage your quadriceps, drawing energy up
from your kneecaps toward your hips. You can connect that engagement of
the quadriceps to a complementary engagement of your hamstrings: imagine
that energy is traveling in a circle down through the backs of your
legs. Engage the hamstrings by drawing your sit bones just slightly down
toward the backs of your knees, so that the small spaces just beneath
your sit bones firm. Your intention to draw your sit bones down will
also engage your buttock muscles. You can isometrically drag your feet
back to get the action going, though the action is actually initiated
from the sit bones turning downward toward the knees. Once you learn the
action, you can maintain the balanced engagement between the quadriceps
and the hamstrings even as you bend forward in the pose, controlling
how quickly and how deeply you move. This same approach can be used in
seated forward bends, too: draw your sit bones just slightly toward your
knees as you lengthen upward through your spine and fold forward.
Applying these techniques will help protect your tendons as you move
through the asanas.</span></span><br />
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<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">How to Heal a Torn Tendon</span></span></h2>
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">
</span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">But what if the damage is already done? How do we heal an injury that
has been building up for months or even years? A simple and effective
system for healing tendon injuries has been detailed by Dr. Ben Benjamin
in a series of articles that appeared in <i>Massage & Bodywork</i>
magazine in 2004. As a healing regimen, it addresses two aspects of the
injury: the buildup of adhesive scar tissue and the healing of the
tendon itself.</span></span><br />
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">
</span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">The scar tissue can be progressively cleared by a simple massage
technique he calls “frictioning.” Its purpose is to break up the
irregularly formed scar tissue in order to restore circulation and
facilitate the healing process. To friction a tendon, rub or pluck your
finger crosswise on the tendon—in one direction only, not back and
forth—with a degree of pressure that is enough to be uncomfortable, but
not so great as to be painful. Do this for 5 to 15 minutes, taking
breaks when your finger gets tired.</span></span><br />
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<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Injury is a great teacher, most often
arising from patterns and habits of movement developed over long periods
of time. Injuries awaken us to these patterns--and to new ways of
moving and being within our body. </span></span><br />
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">
</span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;"> </span></span><br />
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">How might you reach the injury to friction it? You can recline on the
floor with your knee bent and foot on the floor (or with the calf
supported on a chair, so that the leg is at 90 degrees), and thus reach
the exposed tendon to friction it with your fingers. It is possible to
use substitutes such as a tennis ball or massage ball, reclining with
the leg nearly straight and the ball on the tendon. In that case, bend
the opposite knee and place your foot on the floor to help you rock your
hips from side to side to get the massaging action from the ball. The
ball will be less accurate and thus less effective than the finger; the
plucking action is preferred.</span></span><br />
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">
</span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">The second part of the process involves small strengthening
exercises, often combined with gentle stretching. The most effective
strengtheners are simple backbends such as the locust<a href="https://www.blogger.com/null"> and bridge po</a>ses, in which the hamstrings are used to extend the hips.</span></span><br />
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<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">
</span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">For the locust pose <i>(salabhasana),</i> lie on your stomach (with
a folded blanket for padding under your hips) and extend your legs
behind you, with toes pointed. Work one leg at a time. Rather than
simply attempting to lift your leg, which can strain your lower back,
work in the following way to concentrate the action in your hamstrings.
On the injured side, point your toes and reach back through your big toe
as if you were trying to push a button with it. Keep lengthening
through your leg and big toe as the way to begin to lift your leg.
You’ll feel your hamstring working, particularly beneath your sit bone.
You can actively engage the tops of your buttock muscles, lengthening
from your waistline toward your tailbone to protect your lower back—but
you’ll probably find this happens automatically in this exercise. Your
foot needs to only lift four or five inches from the ground; work up to
three sets of five or six lifts. You can increase the strengthening
action by putting a small weight, such as a small bag of rice, across
your ankle. Work both legs to maintain a balance of strength.</span></span><br />
<br />
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">
</span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">For the bridge pose <i>(setu bandhasana),</i> lie on your back with
both knees bent, thighs parallel to each other and your feet on the
floor. Bring your feet close to your hips so that your shins are
perpendicular to the floor. Maintain a natural arch in your lower back,
leaving enough room to slip the tips of your fingers into the space just
above your waistline. To feel the action of the hamstrings,
isometrically pull your feet toward your hips (your feet don’t move) and
feel how your hamstrings engage, especially at your sit bones. This
exercise alone can be enough if your lower back is tender.</span></span><br />
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<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">
</span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Keeping your weight centered in your heels, lift your hips off the
floor. Press your shoulders and upper arms into the floor as well to
lift and open your chest, but be careful not to push your head into the
floor or tighten your neck in any way. Isometrically pull your feet
toward your shoulders just enough to engage your hamstrings; at the same
time, engage the tops of your buttocks to draw your tailbone toward
your knees. Hold for a few breaths and then release, maintaining a
natural arch in your lower back on the way down. Work up to three sets
of four or five lifts.</span></span><br />
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<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">
</span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Keep your thighs parallel throughout and avoid pushing excessively through your feet to lift up.</span></span><br />
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">
</span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">A simple and safe way to stretch the hamstrings in between exercises
is to bend one knee slowly toward your chest while reclining on your
back, then switch legs.</span></span><br />
<br />
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">
</span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">The program is always completed by applying ice to the injured area for 5 to 10 minutes and then resting it.</span></span><br />
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">
</span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;"><b>In summary, the basic program is:</b></span></span><br />
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">
</span></span><br />
<ol>
<li><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">A gentle warm-up of the hamstring muscle, which can be accomplished
by standing (with support) and swinging the leg forward and back like a
pendulum;</span></span></li>
<li><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Frictioning of the injured muscle attachment;</span></span></li>
<li><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Strengthening exercises, combined with gentle stretches;</span></span></li>
<li><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Ice and rest.</span></span></li>
</ol>
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">
</span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">The key to healing the hamstring attachment is consistency in
following this program over several weeks. Work fairly gently and
consciously. Sharp or severe pain indicates a more serious tear,
requiring rest and medical attention.</span></span><br />
<br />
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">
</span></span><span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;">Injury is a great teacher, most often arising not from a single
miscalculation or moment of abandon, but from patterns and habits of
movement developed over long periods of time. Injuries awaken us to
these patterns—and to new ways of moving and being within our body. For
yoga practitioners, a hamstring injury is a wake-up call that hits us
right where we live!</span></span></div>
</div>
</form>
</div>
</div>
</div>
</div>
</div>
</div>
<span class="h5"></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5965025639487071581.post-57558051029990865902016-11-08T17:51:00.001-08:002016-11-08T17:51:38.761-08:00Tip of the Week: Don't Get Bored With Your Bikram Yoga Practice<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg35jumYlK3huumbQ-aYowpu-7iWVU-JhRIR4D1_Xh3wzMio6MvDiZ_QRx6R3ReW2DkQSHwOtsQpU_swvz6kF1KiugCCcNffDo2iLh0GKbVRCJ_9ILOeKJ_TQGieXplTCQymlbxH0rX2pw/s1600/DSC07203.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg35jumYlK3huumbQ-aYowpu-7iWVU-JhRIR4D1_Xh3wzMio6MvDiZ_QRx6R3ReW2DkQSHwOtsQpU_swvz6kF1KiugCCcNffDo2iLh0GKbVRCJ_9ILOeKJ_TQGieXplTCQymlbxH0rX2pw/s320/DSC07203.JPG" width="320" /></a></div>
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<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;"><span class="author-name" id="yui_3_17_2_1_1478655134753_418">This week's tip is to dive further into your Bikram practice instead of turning away from it due to boredom, thanks to a </span><span class="author-name" id="yui_3_17_2_1_1478655134753_418">very insightful blog post by Josh Biro on <a href="http://nomadyogafamily.com/blog/2016/7/17/why-youre-bored-with-your-yoga-practice">Nomad Yoga Family</a>. He says to try to f</span>ind something new, something vulnerable and exciting, something
deeper so you don't become complacent in your practice.</span></span><br />
<br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;"><b>Why You're Bored With Your Bikram Practice </b></span></span><br />
<br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">I’ve heard that 50% or more marriages in North America end in divorce
these days. That seems super effed up to me. Also, I would theorize
that more than 50% of yoga practices end in divorce! What I mean to say
is – more than 50% of students who practice yoga regularly (3+ times per
week) for a year or more eventually quit or significantly reduce their
practice. I blame boredom for this. But let me be clear: yoga is not
boring; you’re boring!</span></span><br />
<br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">As Jenna wrote in another yoga blog post, <a href="http://nomadyogafamily.com/blog/2016/5/7/i-fell-in-love-with-yoga-again-in-vancouver" target="_blank">I Fell in Love with Yoga Again in Vancouver,</a> every
yoga practice has a honeymoon phase but also runs the risk of falling
into the dangerous phase of monotony and boredom. The blooming flower
pedals wilt into collapsed muscles and the smiling happy faces turn into
somber, slightly annoyed business faces. All too often the solution to
these problems from a student is to quit their yoga. It’s like when your
10th grade girlfriend told you: “I love you but I’m just not <em>in</em> love with you.” Ugh!</span></span><br />
<br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">In the yogaverse the conversation of boredom in yoga is all too common.
Amusingly to me, this same conversation happens in every group of yogis
from students to studio owners, teachers to desk staff. Student boredom
is one of the largest fears of studio owners, yet many of them are
guilty of a boring practice themselves. Teachers all too often tell
their students to maintain consistency in their practice when they
themselves are lazy about getting in the room. And students often cancel
their membership, complain of feeling apathetic, or in the worst cases
hurt themselves by not paying attention, all due to boredom in the yoga
room.</span></span><br />
<br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">Boredom is contrary to the natural state of growth. In terms of the mind
and what makes us human, we’re talking about frontal lobe stimulation.
There are multiple ways to stimulate the frontal lobe including
repetition, problem solving and emotional response but often our default
when searching for stimulation is novelty! In the romantic period of
any relationship finding novelty is easy. But as time passes and routine
sets in, the excitement of feeling something new dictated simply from
the act itself, wears off. Yoga practice is a relationship – a
relationship with yourself. In traditional yoga practices, we often do
very close to, if not the exact same, routine of asanas every time, the
result of which often leads to boredom with our practice. Once you can
participate in the entirety of the class, the initial challenge, and
therefore stimulation of the practice, is gone. But trust me, there’s
more. </span></span><br />
<br />
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<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">In
traditional yoga, beginners practice the same sequence of postures in
the same order every time. It’s important to understand that repetition
in yoga is pure brilliance. The consistency allows the body and mind to
reinforce the aspects of change from the previous classes resulting in a
potent accumulation of effects. It allows for the opportunity to
discover and know oneself more fully by giving a reference point.
Repetition also creates an environment where a student learns more
easily and focus on the smallest details. Ultimately, it can become a
moving meditation and lead to the practice of both pratyahara (control
of the senses) and dharana (cultivation of inner perceptual awareness).</span></span><br />
<br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">The
problem which causes boredom in a yoga practice though, is not the
repetitious nature of the practice itself; it’s that the student
actually does the same thing every time they practice. The difference
between these two things is huge!</span></span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">The
purpose of a Hatha yoga practice is to reveal to you your current human
condition, to show you where you may be resisting your own natural
state, and to aid in maintaining or returning your body to that natural
state. What your yoga practice is not tasked to do is keep you happy,
entertain you, or make you feel special or all warm and fuzzy.</span></span><br />
<br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">The
partner in your love relationship is similar. They may choose to do
things that make you happy because they love you, but ultimately your
happiness is not their responsibility, it’s yours.</span></span><br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">Yoga is not
boring, you’re boring! Or rather you’re being boring. If you’re bored in
the yoga room you must not be paying attention! All students at one
point or another fall into autopilot mode. You go in and simply go
through the motions. You do the posture the same way you did yesterday
and the day before, you do the posture “your way.” You use your injury
from 5 years ago, your stiffness, age, weight, hydration level, whatever
you can think of as an excuse why your practice is what it is and
that’s good enough. Sometimes your body moves through the postures, but
your mind wonders about what you’ll make for dinner, how the guy next to
you is annoying you, it’s hotter than yesterday, or off in to la la
land. You rationalize why you won’t push any further or try the posture
in a different way and then come out of class complaining that you’re
not getting “enough” from “this” practice or that you’re bored. “I feel
like I should just add in some vinyasa right now” or “my chakras need a
more yin energy based class” or “can I chew gum in class because I find
it moves too slowly for me?”</span></span><br />
<br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">Being bored in your yoga practice or your relationship is probably an
indicator of complacency! This is the natural enemy of curiosity.
Curiosity leads to novelty – remember that frontal lobe stimulation?
When we get complacent we all too often look outward for a solution, for
something new. We blame the things external from ourselves rather than
doing the work to go inward and stoke the fire. The essence of real yoga
practice is exploration. The difference is that instead of exploring
outer space we are exploring inner space. Yoga helps us to go within.
Instead of cheating on your spouse, why not turn into the relationship
and find something new, something vulnerable and exciting, something
deeper? In your yoga practice why not do something different? Hold the
posture longer, focus on controlling your breath better, relax more,
contract more, go deeper, back off. You could read books on the subject,
talk to your teachers, take a seminar, increase your practice
frequency, or go on a yoga retreat. Just <strong>do</strong> something!
It’s not just what you do, it’s how you do it, and the intention behind
it. You have to be curious about yourself, interested in yourself, be
willing to learn about yourself. Here’s the thing though: this will
require that you’re not lazy, that you pay attention, that you let go of
your self-fear, that you’re honest with yourself, that you take
responsibility for yourself, that you love yourself! You have to risk
discomfort in order to find new brilliance. But I promise you this – you
are way more interesting than you think. </span></span></div>
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Unknownnoreply@blogger.com0