A few months ago, in one of my final HEY Yoga Therapy workshops, a few students and I were talking about a book called, "You Can Heal Your Life" by Louise Hay. I heard this book be brought up throughout our certification training, but I honestly kept ignoring how the other students just raved about how this book really allowed them to find themselves. Fast forward to the final 2 HEY Yoga Therapy workshops, and something inside me clicked and I decided to purchase the book and read it. To be forthright I have a habit of purchasing books and then not picking them up at all to read them, or I read halfway through and never finish. This book was so different. The instant I began to read this book, it was like it was speaking to me. I connected instantly to what Louise was sharing. It helped me to look at my life, and myself differently. This book allowed me to look back and realize that habits are formed by the actions of our parents and/or peers, and if they are negative, unhealthy habits, they can be changed to form positive, healthy habits. It was also a reminder to me to not live in the past or worry about what the future holds. It provides you the tools to form healthy habits and to live in the present moment. What I also found interesting was some of the affirmations that are provided in the book. In fact, I have allowed myself to repeat them on a daily basis and it has made a tremendous difference in my daily habits, and how I feel and treat myself. Not to say that I do not still suffer from anxiety issues, but with therapy and reading this book, it has been a great blessing to be able to live in the moment and with ease. In fact, one of my new affirmations is "My way is made smooth and easy". There is also a segment in the book that Louise shares on how our mental health causes and creates physical health issues. I found this so fascinating. At first I was a bit sceptic but the more I read this section and the list of health issues and the causes she provided, I realized that this was true to reality. She even provides a new thought pattern to repeat to one's self in order to heal. There has been a few health issues I have had in the past and once I let go and released the feelings I was holding onto, the health symptom dissipated. Due to publishing rights I am unable to provide a photograph of the book or copy text out of it, but here is the link to purchase the book on Amazon Prime www.amazon.com/s?k=louise+hay&crid=1R29DQOG0XRRG&sprefix=louise+hay%2Caps%2C129&ref=nb_sb_noss_1 I hope you enjoy the book as much as I have. FROM MY HEART TO YOURS, NAMASTE
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Congratulations to me! I graduated from my 500 hour Yoga Therapy certification. Now the real work begins; finishing the journals, observations, homework and the tears and joy that will come with completing this journey I began in 2020. I have had the pleasure of spending this journey with 20+ women that I will always remember. When I chose to expand my Yoga Certification it was in the midst of COVID. This journey has been so many things; joyous, exhilarating, eye opening, emotional and so much more that I am at a loss for words. And words are not as important as the memories and friendships that were made. I met some beautifully selfless, amazingly wonderful women I had the pleasure of learning and growing with. I also want to thank Inner Vision, specifically Jeff and Donna Martens, and all the other yoga therapy instructors who helped me grow, learn and expand throughout this process. I have not only been provided an education to provide yoga therapy to others but I have also learned so much more about myself and grown so much throughout this entire certification. My goal is to provide Yoga Therapy as a one-on-one experience but also to cancer patients in the near future. FROM MY HEART TO YOURS, NAMASTE t's a new start! Happy New Year to you and yours! And to some what a year it has been. Some have learned that change was necessary personally and/or professionally, and some have lost loved ones or close friends. Maybe there were challenges along the way that we recognized and dealt with. With that being said I thought I would provide an update since my last blog post in July 2021. Since my last post my professional career has changed. The owner of the commercial property management company I worked for, for almost fourteen years, sold the assets to a new property management company. Big change for all of us as most of us have worked for the owner for 5+ years. New office location, new faces, and a new start with a new company. I feel blessed that part of the sale was to keep all of us as employees, as this sale could have gone so differently. Don't get me wrong this change has been a challenge, but learning to make it work and recognizing my potential was key for me to succeed. Personally, my health is good and this year my goal is to make healthier food choices. I have been Cancer free four years now. Feel very blessed and looking forward to only one more year of seeing Dr. Rothman and Dr. Woo. Excellent doctors in their field, but if I am being honest, I wish to close this chapter in my life. Seeing my Mom's health deteriorate since the stroke has made me realize that I want to be healthy physically as I age. Exercising has never been an issue for me, but making healthy food choices in 2021 was a challenge. So goodbye chocolate, wine and gluten free, 50% less salt added potato chips. My staples during those "times" I needed comfort. Hello zucchini hummus, gluten-free, yeast-free, and vegetarian meals. When it comes to teaching yoga, I took a long break from teaching so many classes. I am slowly starting to teach again, and am excited to see what 2022 brings. If you wish to step onto your mat with me I am teaching at Copper Sky Multi Generational Center in Maricopa. You can sign up at copperskymaricopa.com to reserve your spot. I step onto the mat every Wednesday at 7:30pm. I will also begin teaching on demand yoga classes for Time 2 Train Fitness again. These classes will be available on YouTube and on the Time2Train Fitness website at time2train.fitness. Time 2 Train not only offers yoga classes, but HIIT, Barre, and Spin. Right now they are offering a 14-day free pass and then only $21.99 for a monthly membership. Plus, they just started offering Time 2 Train for Kids. This can be found on YouTube. I am also completing my Yoga Therapy certification and will be incorporating this into my Yoga business. This will be more of a one-on-one yoga practice. Looking forward to talking about this in a future blog post. Also looking forward to bringing some yoga events back into the fold. Stay tuned! Last but not least, my sister and I, prior to COVID, had began putting together a 501C3 to bring yoga and dance to under privileged children. When COVID hit we placed a hold on this and was not sure if this would ever come to fruition. After speaking with each other we will be working to get this 501C3 up and running, and hoping to bring some other aspects to this Not-For-Profit that we call Movement & Fusion. Looking forward to this New Year and what it has to offer. I hope you and your family stay healthy and safe. Let's find it in our hearts to be kinder, more caring and gracious to others during these times we are all experiencing. Remember, we are not alone. FROM MY HEART TO YOURS, NAMASTE Since I wrote a blog post. Why you ask? I needed time for some self-care. Yes, even as a Yogini there are times we become lost, lose our self-confidence and lack self-respect physically as well as emotionally. I believe as humans we all go through this. What most do not know is that back in late April I had surgery on my left knee due to a torn meniscus. What I thought was a simple little procedure turned out to be almost three months worth of physical therapy, self-care and finding my self-worth all over again. And, yes, I say all over again. Why? Because as humans we always have our ups and downs. No one ever said life would be easy. It has its challenges, and I have definitely felt challenged for several months now, and now it is time for me to share. This is not a post for anyone to read this and feel sorry for me. I am sharing as during the past 18 months we have all experienced emotional stress, anxiety, panic attacks, loss, grief, I could go on. For me, sharing my journey is part of my self-care, and I hope that by sharing, should someone read this and find the strength to reach out for help, then I have accomplished what I set out to do.
When I found out I needed to have surgery due to my torn meniscus, I thought okay I got this. Well, not being able to practice or teach yoga (that ego got in the way), lift weights, spin or pretty much perform any type of workout, was like a slap in the face to me. I am an active person and at first it was so challenging. After a week or two I started to experience anxiety and depression. During this time my Mom had a mini stroke. Family members were either diagnosed with Cancer, or passing away from Cancer. I felt this weight so heavy in my heart that I could not breath. Why was I feeling this way? I tried meditating and practicing self Reiki and nothing helped to alleviate the feelings that were taking over my body; I felt helpless. I even stepped away from social media as I did not want to deal with negativity or positivity. Any uplifting, motivating influencer made me cringe and say to myself, "Stop your self righteous preaching as right now I want to feel sorry for myself. Right now I don't want to acknowledge and act like everything will be okay, because sometimes everything will NOT be okay." I am a cup half full person, so to feel this way did not make sense to me at first. I thought I lost myself, but the more I took time for self-care, I realized that it is okay to feel this way. It is okay to acknowledge you are having a bad day, and that maybe placing a smile on your face is not going to work for you today. Know that I don't feel this way every day. I do choose gratefulness, happiness, and a positive outlook over being always cup half empty. However, I also realize that it is also okay to feel sad, deflated and defeated to a point. It's only made me realize that I needed to feel and notice what I was experiencing, without passing judgment on myself. I have chosen for so many years to suppress some pretty damaging trauma and I have now chosen to reach out and receive the help I need through therapy. I feel more centered, confident and becoming more relaxed with who I am rather than who I wish I were. I have some work to do, but I know with therapy and keeping those around me who help me grow rather than bring me down, will allow me to heal and become a better version of me. I was able to take a virtual spin class the other day and my knee did not even hurt. I may not have been able to go as intense or as fast in speed, but I recognized what I could do and was pleased with the outcome. I even took a few yoga classes last week. It felt so good to move my body again and connect on a spiritual and emotional level I have been unable to do in three months. I have also found meditation again, which I left behind almost 6 months ago. I am also hoping to be back to teaching here in August/September. I know that not every day will be easy as life has its ups and downs, but I am ready to move on by allowing myself to grow as I release the demons within! FROM MY HEART TO YOURS, NAMASTE It has been such a blessing to share my love for the Chakras with you for the past seven months. This is the last month, and if you have not already figured out, the "Sahasrara" or the "Crown" Chakra is the seventh Chakra and is represented by the color violet (or white) and is located at the crown of the head. "Sahasrara", when translated, refers to "1,000 petals of the lotus flower". This Chakra is linked not only to the crown of the head, but also to the nervous system and brain, and is representative of pure thought. When unbalanced you can experience an unwillingness to be open to other ideas, thoughts or knowledge. You can feel disconnected and ungrounded and without direction in your life. When balanced you are open minded, spiritual, aware and can be referred to by others as wise and diplomatic. The following pranayama, asanas and meditation can assist in providing balance to this Chakra. NADI SHODHANA PRANAYAMA Also known as Alternate Nostril Breath, this is a simple yet powerful pranayama to clear the mind and calm the entire being. Begin in a comfortable, seated position, such as Sukhasana, release the tension from your jaw and close your eyes. Place the left hand on the left knee with palm facing up or placing the hand in Chin Mudra by gently placing the tips of the index finger and thumb together. Place the tip of the middle and index finger of the right hand on the forehead between the eyebrows, with the ring finger and little finger on the left nostril, and the thumb on the right nostril. On an inhale and thumb released from the right nostril, breath through the right nostril and then on an exhalation, close the right nostril with your thumb and breathe out through the left nostril. Breathe in through the left nostril and then close the ring finger. Release the thumb on the right nostril and breathe out through the right nostril. Inhale through the right nostril, close with the thumb, release the ring finger from the left side and exhale through the left nostril. These steps are one round of Alternate Nostril Breathing. Remember to keep the breath even, slow and gentle. It is suggested to perform five (5) to nine (9) rounds of this alternate breathing through the nostrils. Also try and remember to inhale through the same nostril that was just exhaled from. SEED (BIJA) MANTRA MEDITATION This meditation focuses on sound and verbal vibrations. This mantra follows through the seven Chakras as each Chakra sound is chanted. For example, the sound for the first Chakra ("Root") is Lam. To begin, come into a comfortable, seated position, such as Sukhasana (Easy Pose). Take a deep, cleansing breath. Next, breathe in and as you exhale you will repeat Lam, three times as you exhale. Breathe in again, and move onto the next sound Vam, and so on. The seven sounds are as follows: Lam (first, root) Vam (second, sacral) Ram (third, solar plexus) Yam (fourth, heart) Ham (fifth, throat) Om (sixth, third eye) Ah (seventh, crown) Once the chant is complete sit in silence and notice the how Chakras feel. A link is also provided a link if you wish to listen to how a seed meditation is chanted www.youtube.com/watch?v=NmAHY_tg9Es. TREE POSE (VRIKSHASANA) Come to standing on your mat and begin in "Tadasana", also known as "Mountain Pose". Bring hands to hips or into "Anjali Mudra" at heart's center. Feeling grounded in the left leg, begin to bend the right knee out to the side and bring the right foot to the outside of the calf, with toes gently resting on the mat, with foot on the calf or with the foot on the inside of the left inner thigh (adductor). Make sure that the foot is not resting on the knee joint. Using your Drishti (gaze) focus on the wall in front of you for balance. Notice the left hip and if sticking out to the side, shift the left hip in towards the body. Firm the outer left thigh by contracting the quadricep muscles, zip the belly in and your lower ribs together. Lift the chest and bring the shoulder blades down. Stay here for five (5) to ten (10) yogic breaths. On your next exhale gently release from the pose and repeat on the other side. HALF LOTUS POSE (ARDHA PADMASANA) Begin this pose seated in Dandasana (legs extended, spine straight and arms resting at your sides). Bend your right knee and hug to your chest. Bring the right ankle to the crease of the left hip so the sole of the right foot faces the sky. The top of the foot should rest on the hip crease. Bend the left knee and cross the left ankle beneath the right knee. There are several hand variations that can be used, such as, resting the hands on the thighs with palms facing up or down, place hands together in Anjali Mudra at the heart center, place hands in Gyan Mudra (create a circle with each index finger and thumb), or any other hand mudra that may be appropriate. Focus on keeping the spine straight, close the eyes and turn the gaze inward. Stay here for five (5) to ten (10) yogic breaths. RABBIT POSE (SASAKASANA) Begin in a kneeling position on a yoga mat, and if knees are sensitive, use a folded blanket, with your knees hip-distance apart. Inhale as you reach back to either cup your heels (with tops of the feet down or the toes tucked under), or to clasp the calves or ankles with the hands (thumbs facing out). Exhale as the chin drops toward the center of the collarbones, slowly bending forward, and place the crown of the head on the floor in front of the knees. While breathing normally, raise the buttocks as high as possible with the chin pressing against the chest in throat lock until the thighs are near vertical. Place no more weight on the head that can be pressed with the hand in order to keep the neck safe. Broaden the shoulder blades and breathe ino the back body. Stay in this position for three (3) to five (5) yogic breaths. CORPSE POSE (SAVASANA) Lie down on your back, allowing the shoulders to come down the middle of the back so the shoulders are away from the ears, arms a few inches away from the body, palms up and fingers gently curled in, chin in the neutral position so that the neck is not over or under extended and each foot to each edge of the mat, allowing the feet to gently fall outward. Close or soften the eyes, relax the forehead and brow and unclench the jaw. Allow yourself to release your entire body onto the mat starting from your feet to the crown of your head and breath naturally. Notice and listen to the sounds around you, until you find a sound closest to you. Then begin to tune into the breath. Once a sound is acknowledged from the outside, the mind is more able to let go. Allow yourself to stay in the pose for up to ten (10) minutes. I hope that these monthly blogs on the Chakras can be included into a regular practice in your daily life and provide a balance that you are looking for. From My Heart to Yours, NAMASTE This month's chakra is the "Ajna" or "Third Eye" Chakra. It is the sixth chakra, is located between the eyebrows, and is represented by the color indigo. When imbalanced this causes lack to make decisions, confusion, being unfocused or indecisive, or even being close minded. When balanced this Chakra provides the ability to imagine and dream and the sleep cycle and circadian rhythms become regulated. A yoga practice combining pranayama, mantra, meditation and asanas will assist in aligning this Chakra. CANDLE GAZING This practice helps to connect to the energy of "Ajna" or "Third Eye" Chakra, which in turn will stimulate your eyes and encourage a deep focus using the image of a dancing flame. Place a candle at a distance in front of you where you can gaze at the flame while making sure the head and neck are upright. Sitting in Sukhasana or Vajrasana is the suggested pose for this practice. Gaze at the flame intensely until the eyes water a bit and then let the eyelids almost close. With the gap of the eyes focus on the glow of the flame. Finally, close the eyelids competely and focus on the afterglow. It often looks like a purple or red dot that dances around the darkness of the closed eyelids. Try and maintain this practice for two to three minutes. UTTANASA (FORWARD FOLD) Standing at the top of or in the center of your mat, you will begin in "Tadasana" or "Mountain Pose" (please refer back to the Blog, "Grounding Your Roots" for instruction on coming into "Tadasana" or "Mountain Pose"). As you inhale through the nose, raise the arms overhead and alongside the ears with palms facing each other. As you exhale start to bend the knees slightly and fold through the hips until the hands are toward the ground, keeping your weight grounded in your feet. If it is comfortable and you feel no strain, begin to straighten your knees a little. Relax the head and shoulders, and if comfortable, place each hand on opposite elbow. Allow yourself to stay here for five to ten yogic breaths. BALASANA (CHILD'S POSE) This pose can be practiced in two ways. For this practice it will be guided as shown in the picture. Stepping onto the mat come into tabletop. Take each knee to each edge of the mat, and bring the big toes together. Now allow the buttocks to sit back on the calves, and slowly bring the forehead to the mat. Extend the arms out in front and alongside the head, while relaxing the shoulders. Relax the forehead and brows and unclench the jaw, close or soften the eyes. Allow yourself to stay here for five to ten full yogic breaths. NADI SHODHANA PRANAYAMA Also known as Alternate Nostril Breath, this is a simple yet powerful pranayama to clear the mind and calm the entire being. Begin in a comfortable, seated position, such as Sukhasana, release the tension from your jaw and close your eyes. Place the left hand on the left knee with palm facing up or placing the hand in Chin Mudra by gently placing the tips of the index finger and thumb together. Place the tip of the middle and index finger of the right hand on the forehead between the eyebrows, with the ring finger and little finger on the left nostril, and the thumb on the right nostril. On an inhale and thumb released from the right nostril, breath through the right nostril and then on an exhalation, close the right nostril with your thumb and breathe out through the left nostril. Breathe in through the left nostril and then close the ring finger. Release the thumb on the right nostril and breathe out through the right nostril. Inhale through the right nostril, close with the thumb, release the ring finger from the left side and exhale through the left nostril. These steps are one round of Alternate Nostril Breathing. Remember to keep the breath even, slow and gentle. It is suggested to perform five (5) to nine (9) rounds of this alternate breathing through the nostrils. Also try and remember to inhale through the same nostril that was just exhaled from. Placing this sequence into your practice two to three days per week will provide a blissful, energetic and healing balance to the "Ajna" or "Third Eye" Chakra. Next month will complete our series on the Chakras. Join us to learn how to balance The "Sahasrara" or "Crown" Chakra and how aligning all the Chakras can be important to a yoga practice. From My Heart To Yours, NAMASTE This month we take a look at the fifth Chakra, the "Vishuddha" or "Throat" Chakra. Vishuddha means "pure" or "purification". This Chakra is located at the base of the throat and it is represented by the color of bright blue. This is the color of communication and provides us with the power to speak our truth and also helps to explore all levels of self-expression. It's pure, soothing, calming and healing. It also represents a pure mind that is uncluttered from any negative thoughts. When this Chakras is blocked some of the symptoms are 1) Hesitation in expressing emotions, 2) Difficulties describing how you are feeling, 3) Feeling misunderstood by the people around you, 4) Aggressive behavior and 5) Negative words and actions. Some of the physical signs of a blocked "Vishuddha" or "Throat" Chakra are 1) A sore throat, 2) Hormone level fluctuation, and 3) Pain and stiffness in the neck area. Meditation, affirmations and a yoga practice can assist in unblocking and releasing the stagnancy in this area. MEDITATIONS/AFFIRMATIONS A couple of ways to unblock the "Vishuddha" or "Throat" Chakra is to sit in meditation and/or practice an affirmation. Practicing both together is a beautiful way to sit in stillness and provide balance. It is suggested to find a quiet, dim place and come into Sukhasana (cross-legged pose). Once there place your hands into the Granthita Mudra by interlacing the middle, ring and pinky fingers together inside of your hands. Now interlock the index fingers and thumbs to form two rings, and hold this hand mudra in front of the base of the throat. Begin to inhale and exhale through the nose as you use the ujjayi breath. Hold this hand mudra at the base of the throat for ten (10) full breaths or until you feel the "Vishuddha" or "Throat" Chakra beginning to heal. After the tenth breath (or when you feel ready) release the hand mudra and place your hands on the thighs, palms up or down. Now begin to repeat within, one of these affirmations, to cultivate communication and balance for the "Vishuddha" or "Throat" Chakra.
YOGA PRACTICE Another way to unblock the "Vishuddha" or "Throat" Chakra is in the form of a yoga practice. Begin by practicing three full rounds of Surya Namaskara A to warm up and engage the body. This sequence was provided in the February blog, "Opening Your Heart", and as a reference the sequence is provided below:
CAT/COW WITH LION'S BREATH (MARJAIASANA/BITILASANA) Come onto all fours in a tabletop position. Hands underneath shoulders, knees aligned with the hips, shoulder blades down the back, engage the abdominals to support the lower back. In a flat back as you inhale arch the back and tuck the chin into a "scared cat" and as you exhale stick out the tongue and make a "roar" like sound while you drop the belly toward the mat and lift the tailbone coming into cow. Repeat this at least five (5) full rounds. SHOULDER STAND (SALAMBA SARVANGASANA) If new to practicing this posture you can stack two folded blankets onto your yoga mat. If utilizing the blankets place the shoulders so that they align with the top edge of the blankets. Bring feet to the mat with knees bent, as if preparing for Bridge Pose (Setu Bandha Sarvangasana). Begin to bring the shoulder blades down the middle of the back as you feel the chest rise. Lift your hips off the mat coming into Bridge Pose and extend your arms onto the ground, palms facing down. Begin to press firmly into the palms of the hands using them for leverage to lift onto the balls of the feet and extend one leg straight up. Bend at the elbows, place your hands on the lower back as if creating a shelf and then extend the other leg straight up. Once the legs are raised do not turn the head side to side as that can cause a neck injury. Keep the gaze upward and the neck straight. Lift up through the balls of the feet. Maybe walk the hands further up the back for more stability. The chest should feel as though it is reaching towards the chin to support the opening of the upper back. Move the hips toward the front of the room and your feet toward the back of the room to straighten the body. The hips should be over the shoulders and feet over the hips. Stay in this posture for at least five (5) to ten (10) full yogic breaths. PLOW (HALASANA) From Shoulder Stand (Salamba Sarvangasana) take both feet behind the head so that the toes touch the floor and tuck your toes under. Hold here for five to ten full yogic breaths. Carefully come out of this posture by slowly bringing the knees in toward the ears and rolling out slowly. Then hugs both knees into the chest and massage the spine by rocking side to side. FISH POSE (MATSYASANA) From Plow (Halasana) extend legs down onto the mat and arms are alongside the body palms facing down. Place the palms of the hands underneath the upper buttocks. Begin to lift the chest and tilt the head so that the crown of the head comes to the mat. Keep the thighs active and press outward through the heels. Hold this posture for at least five (5) full yogic breaths. Slowly come out of this posture by removing the hands from under buttocks, firmly pressing the forearms to slightly lift the head off the floor. Then exhale as the torso and head lower to the mat. Bring knees into the chest for a few breaths and then finish your practice in Corpse Pose (Savasana) or Legs Up the Wall (Viparita Karani). Practicing the above at least three times per week for a month should bring the "Vishuddha" or "Throat Chakra" into a beautiful balance physically as well as emotionally. Try to incorporate all the Chakras provided into a daily routine to find balance throughout. Next week we will take a look at the "Third Eye" or "Ajna" Chakra and provide a practice to enlighten and balance the mind and body. FROM MY HEART TO YOURS, NAMASTE Have you ever felt as though you had a "heavy" heart, that it ached for self-love, self-compassion, maybe even love and compassion for someone that you have not trusted? These are signs of an imbalanced "Anahata" or "Heart" Chakra. This is the fourth of the seven Chakras, and as you have most likely already figured out, is located at the Heart and is the bridge between the upper and lower Chakras. The color associated with this Chakra is green and represents unconditional love, compassion and joy and is a source of deep and profound truths that are not able to be expressed in words. When the "Anahata" or "Heart" Chakra is imbalanced it can affect the heart, lungs, chest, arms and hands, including poor circulation, high or low blood pressure and could cause other heart and lung conditions. On an emotional level there can be signs of co-dependence, manipulative behavior, feelings of unworthiness and an inability to trust yourself and others. When this Chakra is balanced you will begin to feel surrounded by love, compassion, joy and feel connected to others around you. The following yoga practice provided below will allow you to open the "Anahata" or "Heart" Chakra: To begin this practice let's come to the front of the mat into "Tadasana" or "Mountain Pose". Allow the four corners of the feet to become grounded. Let the tailbone be neutral, which in turn will allow you to lengthen through the spine to the crown of the head, and engage the quadriceps. This will also activate the three major bhandas: 1) Mula Bhanda or the pelvic floor muscles; 2) Uddiyana Bhanda or the abdominals up to the diaphragm; and 3) the Jalandhara Bandha or the throat. We will begin with practicing "Surya Namaskara A" three times or also known as "Sun Salutation A", which is a beautiful Vinyasa movement to boost your energy, unwind the mind, find gratitude and opens up and releases tension in the chest, hamstrings and shoulders:
From "Tadasana" or "Mountain Pose", inhale, and as you exhale place hands on the mat and come into "Adho Mukha Shvanasana" or "Downward Facing Dog". Inhale, lift the right leg coming into "Tri Pada Adho Mukha Shvanasana" or "Three Legged Down Dog" and exhale as you bring the right leg forward between the hands, slowly lowering the back knee to the mat, left foot flat. Inhale lift chest, head and arms up and begin to lean back in a slight arch as you open your heart and exhale as you bring yourself into this pose. Watch the chin and make sure it does not jet out. Allow yourself to stay in "Anjaneyasana" or "Low Lunge" for five to ten yogic breaths. On the last exhale place both hands on the mat, inhale and exhale, as you step back into "Adho Mukha Shvanasana" or "Downward Facing Dog". Inhale, lift the left leg coming into "Tri Pada Adho Mukha Shvanasana" or "Three Legged Down Dog" and exhale as you bring the left leg forward between the hands, slowly lowering the back knee to the mat, right foot flat. Inhale lift chest, head and arms up and begin to lean back in a slight arch to open the heart and exhale as you bring yourself into this pose. Watch the chin and make sure it does not jet out. Allow yourself to stay in "Anjaneyasana" or "Low Lunge for five to ten yogic breaths. From "Anjaneyasana" or "Low Lunge" slowly allow hands to come down onto mat on each side of the left foot and bring yourself back into "Adho Mukha Shvanasana" or "Downward Facing Dog". Bring right knee in toward the chest and allow right foot to come between the hands. Staying on the ball of the back left foot, keep right knee over ankle as you slowly lift the chest, head and arms up, coming into "Crescent Pose", or another variation of "Anjaneyasana". Find that slight arch, just as you did in your "Low Lunge" and bring palms together. Hold this pose for five to ten yogic breaths. Bring yourself back into "Adho Mukha Shvanasana" or "Downward Facing Dog" to practice "Crescent Pose" on the left leg. From "Crescent Pose" bring each hand on each side of the left foot and step the left foot back into "Plankasana" or "Plank Pose" and then bring both knees to the mat. Please feel free to come into "Balasana" or "Child's Pose" to rest and rejuvenate the mind and body. Feel free stay here for ten full yogic breaths. From this pose, slowly come onto your knees (if you have tender knees please place a folded blanket on your yoga mat), knees even with the hips and feet flat or toes on the mat, as you prepare to come into "Ustrasana" or "Camel Pose". Begin by placing your hands as if they were being placed inside your pants pockets on your backside. Keep the hips over the knees internally rotating your thighs, squeezing them toward each other. Inhale to engage the lower belly and reach your tailbone toward your knees, creating space between your lower vertebrae. On your next inhale, slowly begin to press the ribcage and hips slightly forward as you begin to come into a backbend, keeping the chin tucked. At this point if you feel comfortable you can place your hands on your heels. Remember to keep lifting through the sternum. Lift your shoulders to allow the trapezius muscles between the should blades to rise up and cushion your cervical spine. Gently lower the head and neck and gaze at the tip of your nose. Hold this pose for five to ten yogic breaths. From "Ustrasana" or "Camel Pose" bring your chin back toward your chest and bring your hands to your back "pants pockets", engage your lower belly and use your hands to support that lower back as you slowly come back up. From here lay down on your back, first placing your feet on the mat, knees bent and even with hips. Slowly allow the knees to fall out to the sides as feet come together. Relax the shoulders down the middle of the back, arms alongside the body, palms up and fingers gently curled in so that they are relaxed. Make sure the neck is in a neutral position and close our eyes, as you bring yourself into your final resting pose, "Supta Baddha Konasana" or "Bound Angle Pose". Allow yourself to stay here for at least 5 to 10 minutes. If this pose does not allow for your body to stay her that long, you can stay in "Supta Baddha Konasana" or "Bound Angle Pose" for ten yogic breaths and complete your practice by coming into "Savasana" or "Corpse Pose". To receive the benefits of this practice it is suggested to practice it at least three times per week. I hope you find your way to a blissful practice to become more balanced, find self-compassion for one's self or others, and to provide intimacy within. FROM MY HEART TO YOURS, NAMASTE HAPPY NEW YEAR! I hope everyone had a very safe and happy holiday season. I am so excited to bring to you this month's Chakra, the third of seven Chakras, the "Manipura" or "Solar Plexus" Chakra. The color associated with this Chakra is yellow. This Chakra relates to the events that surround us currently in life. With the strain and strife occurring globally a majority of us are currently experiencing an unbalanced "Manipura" or "Solar Plexus" Chakra. Let's explore where this Chakra is located, what it is responsible for, and a yoga practice to balance out this Chakra. The "Manipura" or "Solar Plexus" Chakra is located in the upper belly of the diaphragm. "Manipura" translates to "city of jewels" and acts as the center of personal power. This Chakra is also a part of our personality, ego, identity; as well as personal freedom, choice and authenticity. Stress accumulates in this Chakra and when unbalanced there can be digestive issues, which can include diabetes, hepatitis, indigestion and ulcers. This can also lead to an emotional imbalance, such as low self-esteem, a dominating personality, aggression, lack of purpose and feelings of helplessness. If the blockage is large it can effect the day-to-day lifestyle. It may be necessary to alter your diet to unblock/balance this Chakra by reducing the sugar intake and unsaturated fats. As always, consult your physician before changing your diet drastically. A yoga practice can also provide balance to this Chakra. The following is a yoga practice, beginning with some Pranayama, to provide balance to the "Manipura" or "Solar Plexus" Chakra: Kapalabhati Breath provides many benefits, but for the purpose of this Pranayama practice, and to balance the "Manipura" or "Solar Plexus" Chakra, this will provide improvement in digestion, energize the nervous system and calms and uplifts the mind. This Pranayama is best practiced seated in Sukhasana (Cross-Legged Pose) or Vajrasana (Thunderbolt or Diamond Pose) and placing the palms on the knees; take a deep breath filling the lungs with air. This should be a steady and slow intake and breathing in a calm manner. Pull your stomach in and navel close to the spine as much as you can. As you begin to exhale the contraction you will begin to exhale and inhale short bursts of air through the nose. During the exhalation there may be a hissing sound. This indicates that your body is releasing all the toxins in the body. Perform this Pranayama twenty (20) times (and can be practiced for up to ten (10) minutes), which is one full round of Kapalabhati breathing. Rest, close your eyes and observe how your body feels. Be advised that this Pranayama should not be practiced if you are have just been menstruating, pregnant, have a slipped disc or stent. If you have high blood pressure or heart problems practice this breath very slowly. From your Kapalabhati practice uncross your legs and come to the center of your yoga mat into tabletop. Take each knee to each edge of the mat, and bring the big toes together. Now allow the buttocks to sit back on the calves, and slowly bring the forehead to the mat. Extend the arms out in front and alongside the head while relaxing the shoulders. Relax the forehead and brows and unclench the jaw, close or soften the eyes as you come into "Balasana" or "Child's Pose". Allow yourself to stay here for five to ten yogic breaths. Slowly coming out of "Balasana/Child's Pose" come onto all fours in Tabletop position. Engaging the belly button to the spine extend the right leg back and touch all toes onto the yoga mat. Then do the same with the left leg. Make sure to keep the hands under the shoulders and shoulders relaxed and away from the ears. Keep the hips/buttocks in an even plane with the spine. In other words no lifting the hips/buttocks higher as if you were in Downward Facing Dog, and do not allow the buttocks and hips to drop lower than the spine. This will place too much pressure on the sacrum and will cause lower back pain. Engage the gluteals, and engage the core by bringing the belly button into the spine. This is "Phalakasana" or "Plank Pose". Stay in this pose for at least five to ten yogic breaths. In "Phalakasana" or "Plank Pose" bring the left leg in between both hands coming into a low lunge. From here you will come onto the ball of the back foot, and slowly lift the hands to the left quadricep. Square the hips and try not to allow the right hip to sag downward. When comfortable bring hands to heart center into "Anjali Mudra". Take an inhale and as you exhale begin to twist the upper body to the left, placing the right elbow on the left quadricep. Keep the hands in "Anjali Mudra" and bring the left arm into the body, while keeping the chest lifted. This is "Parivrtta Anjaneyasana" or "Revolved High Lunge Twist". Stay in this asana for five to ten yogic breaths. To move to the other side come back into "Phalakasana" or "Plank Pose" and repeat on the other side. From "Parivrtta Anjaneyasana" or "Revolved High Lunge Twist" place each hand down on each side of the front foot, and bring the front leg back and come into "Phalakasana" or "Plank Pose". Take an inhale through the nose and as you exhale slowly bring the front of the body down onto the mat. Bring the forehead to the mat, arms alongside the body and feet are slightly apart, almost parallel to your hips. Slowly fold your knees up and take each hand to each ankle. Breathing in through the nose, lift the chest off the mat (lead with the chest not the head/chin) and lift the legs up using the hands, as you come into "Dhanurasana" or "Bow Pose". Hold this asana for at least five full breaths. "Savasana" or "Corpse Pose": Lie down on your back, allowing the shoulders to come down the middle of the back so the shoulders are away from the ears, arms a few inches away from the body, palms up and fingers gently curled in, chin in the neutral position so that the neck is not over or under extended and each foot to each edge of the mat, allowing the feet to gently fall outward. Close or soften the eyes, relax the forehead and brow and unclench the jaw. Allow yourself to release your entire body onto the mat starting from your feet to the crown of your head and breathing naturally. Notice and listen to the sounds around you, until you find a sound closest to you. Then begin to tune into the breath. Once a sound is acknowledged from the outside, the mind is more able to let go. Allow yourself to stay in the pose for up to ten minutes. Practicing the above sequence at least three (3) times per week will stimulate and balance the stomach, gallbladder, liver, spleen and pancreas. This will also tone the digestive organs and improve digestion. Next month we will take a look at the fourth Chakra, the "Anahata" or "Heart" Chakra, providing a sequence to balance and attain contentment within. Until next month . . . . . . From My Heart To Yours, NAMASTE This month we talk about the "Svadhisthana" or "Sacral" Chakra which is represented by the color orange and is located in the lower belly (below the belly button) in the area of the lower abdomen and sacrum. This Chakra is associated with the relationship with others and yourself. You can personally discover unlimited creative power, learn to cultivate a healthy relationship for pleasure and you will gain insight to your reactions and deepest emotions. With others you will learn how to express yourself and set healthy boundaries. When this Chakra is out of alignment some of the physical signs you may experience are low back pain, reproductive issues, urinary tract infections, impotence, pain during intercourse and other pelvic-lower abdominal issues. Addiction, repressed emotions and lack of creative energy are some signs of mental blocks associated with the "Svadhisthana" or "Sacral" Chakra. Because of the location of the "Svadhisthana" or "Sacral" Chakra, when aligned you will be able to gain energy for creativity, movement, procreation, desire, pleasure and relationships. Before we align this Chakra, let's take a moment to sit quietly and take some deep yogic breaths by beginning in Sukhasana (Cross Legged Pose). You can find this pose in the "Grounding Your Roots" blog post In November. I suggest taking three to five minutes in Sukhasana (Cross Legged Pose) before practicing the following poses: "Utkata Konasana" or "Goddess Pose": Begin in "Tadasana" or "Mountain Pose" then step each foot out to the side three to four feet, turn your feet out 45 degrees and bend your knees. Your knees should be aligned over your ankles and not past your toes, the knees should not cave inward or outward, and the knees should be aligned over the second toe. Tuck the tailbone down so that you lift up through the spine, relax your shoulders and lift your chest. Lift the arms up and bend the elbows at 90 degrees, palms facing forward. Stay here for five to ten yogic breaths. If this is a new pose for you to practice, here are some tips to keep in mind:
"Prasarita Padottanasana C" or "Wide Legged Forward Bend C": Coming into this pose right after "Utkata Konasana" or "Goddess Pose" straighten the knees and turn the toes forward and begin to straighten the legs, turning the heels slightly out and the toes slightly in. Tuck the tailbone, lengthen through the spine, release the shoulders down the back and draw the shoulder blades together. Bring the hands behind your back, interlace the fingers and inhale through the nose. As you exhale bend through the hips and slightly bend the knees as you fold forward allowing the crown of the head to come toward the mat and the arms to reach up and adjust the shoulders to come deeper down the back. Should you have high blood pressure stay at a flat back with hands resting on your back. Straighten knees if hamstrings are not too tight. Hold for five to ten yogic breaths. If this pose is challenging try these variations:
"Viparita Virabhadrasana" or "Reverse Warrior": From "Prasarita Padottanasana C" or "Wide Legged Forward Bend C" place hands on hips, bend knees and begin to lift up with chest as you come to standing. Turn the right foot out 90 degrees so the toes are pointing to the top of the mat, and the left foot is turned slightly inward, and back toes are at a 45-degree angle. Raise arms to shoulder height parallel to the floor and aligned directly over the legs with palms down, reaching actively from fingertip to fingertip. Inhale and as you exhale bend the right knee over the ankle, coming into "Virabhadrasana B" or "Warrior B". Inhale, place the left arm on the left leg as you simultaneously turn the right palm up, lift the right hip up, exhale as you lift the right arm up and take your gaze upward. Keep the shoulders relaxed, chest lifted and sides of the waist long. Allow yourself to stay in the pose for at least five full yogic breaths. The following provide some modifications/adjustments:
"Paschimottanasana" or "Seated Forward Fold": From "Viparita Virabhadrasana" or "Reverse Warrior" inhale, and as you exhale, come back into "Virabhadrasana B" or "Warrior B". Inhale and on the next exhale bring hands to hips, turn right foot forward and walk feet together, coming into "Tadasana" or "Mountain Pose". Slowly bring yourself onto the mat and extend both legs forward. Take a moment to lift the sitting bones away from the heels. Allow the feet to be active and press through the heels. Turn the thighs in slightly and press them into the floor. Begin to lengthen through the spine to the crown of the head. Inhale, and as you exhale begin to lean forward through the hips, not the waist. Lengthen the tailbone away from the pelvis. Hands can be placed on each side of the leg, around the outside edges of the feet or around each ankle. Allow yourself to stay here for at least five full yogic breaths. The following provide some modifications/adjustments:
"Supta Baddha Konasana" or "Supported Bound Angle Pose": For this pose (asana) you will need a bolster or pillow, yoga blocks and blankets or bath towels available. Take the two yoga blocks by placing the first block at the top of the mat vertically. The second yoga block will be placed horizontally in front of the vertical yoga block. Now place the bolster or pillow at the top of your mat lengthwise and lay on top of the yoga blocks. Take your blankets or bath towels and fold each one in half lengthwise and then fold lengthwise again. Each blanket or bath towel will be placed on each side of your mat. Come seated in front of the bottom edge of the bolster or pillow with the buttocks gently touching. Bring feet onto mat with knees bent and even with hips. Allow the knees to fall out to the sides as feet come together. Take the blankets or bath towels and place them under the knee joint so the knees are resting comfortably and not hanging in the air. Begin to slowly lay back onto the bolster as you come into "Supta Baddha Konasana" (Supported Bound Angle Pose). Close the eyes, and allow the shoulders to relax deeper by placing the arms out a few inches away from the body. Allow the fingers to gently curl in. Find the breath and begin to feel the opening of the hip flexors, psoas, chest and front of the shoulders. Allow yourself to stay in this pose for three to five minutes. I hope you find the above yoga practice not only helpful but insightful. Practicing the above poses at least two to three times per week will allow the "Svadhisthana" or "Sacral" Chakra become aligned. Next month we will be talking about the "Manipura" or "Solar Plexus" Chakra. Should you wish to reach out to me please leave your comments, as I would love to hear from you. I wish you and your family a very Blessed Holiday and a very safe New Year! From My Heart to Yours, Namaste |
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