tag:blogger.com,1999:blog-21687294652764724592024-03-14T05:04:37.656-07:00Yama YogaValeriehttp://www.blogger.com/profile/08838637335272467485noreply@blogger.comBlogger25125tag:blogger.com,1999:blog-2168729465276472459.post-69766750479595113932011-10-08T20:28:00.000-07:002011-10-08T20:28:28.923-07:00Practice tips for outdoor yoga<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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</style> <![endif]--> <div class="MsoNormal"></div><div class="MsoNormal">Imagine doing yoga while watching the sun set over the Arabian Gulf.<span> </span>Now that the weather in Doha is becoming more temperate this is a possibility but a few tips before you take your practice outside.<span> </span><span> </span><span> </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">In yoga what we are actually trying to develop, in addition to a flexible, strong and pain free body is a focused stable mind.<span> </span>For this reason we want to create a practice space for ourselves that is as free from distractions as possible and is safe and comfortable.<span> </span>It is important to distinguish between the yoga of photographs where beautiful yoginis practice advanced poses on the edges of precipices and the reality of a relaxing secure space for your average struggling practicionaire. <span> </span>So while it is very lovely to practice outside it is important to make sure of a couple of things.<span> </span>1.<span> </span>Have a solid stable floor. <span> </span>(You can stretch on sand perhaps but not really practice.)<span> </span>2.<span> </span>Make sure that there is shade and protection from the wind. <span> </span>3.<span> </span>Make sure that you have privacy – especially if you are just starting out and are not comfortable in your practice.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">While all of this may seems obvious the space in which we create our yoga practice in is extremely important.<span> </span>If your practice is to actually become a practice rather than a few yoga stretches then you need to focus on withdrawing the senses from the outside world and keeping the mind still.<span> </span>We call this developing <i>eka grata</i> or one pointed concentration.<span> </span>It is this one pointed concentration that prepares the mind for meditation and it is through developing a meditative practice that we start to practice yoga.<span> </span>Many of the tools of yoga including concentrating on the breath, directing the gaze in a specific way, and locking the abdominal core are designed to help with withdrawing the senses from the outside world and stilling the internal dialogue. Distractions, such as wind and sun and the fear of people watching can all detract from that.<span> </span>Which is not to say that it can not be inspiring and motivating to go outside.<span> </span>Yoga is also about beauty and joy and I take my own practice outside as often as possible but I take care of the basics first.<span> </span>So if you are planning to create an outdoor yoga space remember to keep it solid and safe and secluded so that your practice can be too.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Namaste<span> </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span>Yama Yoga offers classes outdoors at the Rtiz Carlton. See our website for more information. www.yamayogastudios.com </span></div>Valeriehttp://www.blogger.com/profile/08838637335272467485noreply@blogger.com1tag:blogger.com,1999:blog-2168729465276472459.post-57316602906966194952011-09-03T07:38:00.000-07:002011-09-03T07:38:04.042-07:00My ladies only class<!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG/> </o:OfficeDocumentSettings> </xml><![endif]--><!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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</style> <![endif]--> <div class="MsoNormal">Historically yoga was a male only field.<span> </span>In the course of its evolution from a priestly form of meditation to a counter culture medium to what we now call “modern postural yoga,” a form of exercise taught in gyms, studios and schools, men have played a dominate role. Woman only became involved in yoga in the mid 20<sup>th</sup> century as yoga began to make its way into the West.<span> </span>The story goes that the first woman to take a yoga class was the wife of an ambassador stationed in Mysore, India. <span> </span>When this woman wanted to take a yoga class it was only because of the status of her husband and the constant pressure of the King himself upon the teacher, a certain Krichnamichriya otherwise known as the grandfather of modern yoga, that she was allowed access to the class.<span> </span>Luckily for us this woman proved to be a dedicated student.<span> </span>She went on to become Indra Devi who opened the first yoga studio in Hollywood and taught such yoga enthusiasts as Marilyn Monroe and Gloria Swanson. Because of her success and <a href="" name="_GoBack"></a>dedication the doors of Indian yoga studios remained open to us all.<span> </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Women now dominate yoga – not as famous teachers perhaps but certainly as students.<span> </span>Around the world up to 80 per cent of most yoga classes will be women and at certain times of the day the classes will most certainly be women only.<span> </span>Yet as yoga is being adapted to the cultural milieu of the Arab world these classes of “only women” become “ladies only” classes.<span> </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">There is something radically different about teaching and practicing in a class that only has women in it and a class for “ladies only” – a difference that I am only now beginning to appreciate.<span> </span>When we teach a “ladies only” class the whole approach is different.<span> </span><span> </span>For our ladies our first focus is protection.<span> </span>All the windows are covered – all the doors are screened.<span> </span>A cocoon is created and those outside it work hard to make sure that the security is not breeched.<span> </span><span> </span>As we step onto our mats and take our first deep breaths this sense of protection is reassuring and affirming. <span> </span>It also provides an arena for risk.<span> </span>The “ladies only” classes are challenging.<span> </span>The women who take them are strong and want to be stronger. <span> </span>Many of my ladies only students have not had an extensive physical education and yet yoga plays to their strengths – to their suppleness and fluidity and grace, and this gives them the confidence to develop strength and stability and stamina.<span> </span>For me as an expatriate living in the Arab world the ladies only classes are also a privilege, an opportunity for an intimate conversation that I rarely have in my daily life.<span> </span>And the ladies only class is a conversation between women.<span> </span>We adapt our practice to our cycles and stages of life and this is discussed freely in a ladies only class.<span> </span><span> </span>We focus on certain body parts and anatomical needs - no euphemisms are required.<span> </span>We watch the movements of our mind and the effects this has on our body image and self-esteem and together we slowly train them away from destructive patterns.<span> </span>Together, through a constant give and take of what works and what doesn’t, we balance our culture and religion with the health giving and life affirming aspects of yoga.<span> </span><span> </span><span> </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Yoga is a living, evolving tradition and it is a remarkable honor to be a part of its introduction to the Arab world through the ladies only classes.<span> </span>But as is usually the case when you teach you learn more from your students then they do from you.<span> </span>The ladies only class is teaching me again and again what it is to be a woman practicing yoga.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Yama Yoga will be offering Ladies only classes at discounted rates starting September 18th. See our website for details. www.yamayogastudios.com </b></div>Valeriehttp://www.blogger.com/profile/08838637335272467485noreply@blogger.com0tag:blogger.com,1999:blog-2168729465276472459.post-24985717218595728342011-07-04T17:18:00.000-07:002011-07-04T17:18:03.163-07:00Hip Summer<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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</style> <![endif]--> <div class="MsoNormal">It may not be what we normally assume but almost three quarters – maybe more – of all yoga poses work on openness in the hips.<span> </span>Think about it. The hips are the connection between the lower limbs and the pelvis and spine so any pose that uses the legs or the torso is also going to use the hips.<span> </span>But let’s not stop with yoga poses.<span> </span>Name any position of the body that doesn’t.<span> </span>The hips are our vital center for locomotion and for grounding yet they are also the base of each articulated movement of the spine as we reach away from the earth and towards the stars.<span> </span>They are our center for creativity, fluidity and pleasure yet they also represent our stability and our readiness to fight or fly.<span> </span>From the hips we bend forward, backwards, sideways.<span> </span><span> </span>We can twist and shake and dance all on the basis of the 6 possible movements of the rotators, abductors and flexors. <span> </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span></span>You would think that with so much depended on fluid hips that we would work to maintain their openness but this is precisely what is threatened by our modern lives.<span> </span>If we were sitting on the floor half the day we would be exploring the full range of motion of these vital joints on a constant basis.<span> </span>But instead we sit on chairs which means not only that our rotators don’t get to open but that we spend far too much time with shortened hip flexors.<span> </span>Chronically shortened hip flexors can pull the pelvis out of alignment which can result in lower back pain. Shortness in the hip flexors, which is emphasized by repetitive movement such as running or cycling also restricts our ability to back bend – which means the upper back as well as the lower back becomes contracted – An upper back that doesn’t open can produce tight shoulders and neck and so it goes on…</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">One of my yoga teachers said that we should think of our hips as diamonds.<span> </span>To open them and make them shine we need heat, pressure and time. <span> </span>The heat of the Doha summer makes now the perfect time to work on opening your hips.<span> </span>As you begin to do so it is useful to divide the hip stretches into 3 basic categories.<span> </span>There are those that work on stability, those that help to lengthen the hip flexors, and those that work towards releasing the groin and rotators.<span> </span>None of these stand on their own and as I said just about every yoga pose works on the hips but this is a good way to try to understand the progression of the poses.<span> </span>So to start I would recommend that you focus on stability and the standing poses such as standing forward bend, triangle and extension pose.<span> </span>Balance poses are useful here as well.<span> </span>While you are experiencing the poses notice how each one finds a different area of the hip to lengthen.<span> </span>Once you are warm, and standing poses usually do this, I would suggest you move towards poses that focus on the hip flexors especially the psoas muscle.<span> </span>Long deep lunges are good for this and have the advantage of maintaining the heat in the body.<span> </span>After this you can move to the floor and take a more yin approach to opening the rotators.<span> </span>The classic pose here is pigeon pose and you can really never spend too long in pigeon but there are many others – such as butterfly position or wide legged forward bend to name just two.<span> </span>Please remember that these poses should never be forced.<span> </span>The hips represent a feminine part of the body so they should be approached with sensitivity and an aspect of surrender.<span> </span>Oh – and one final point about the hips.<span> </span>They are emotional.<span> </span>It is said by many traditional practices that we store our emotions in our hips, especially our fear, our insecurity and our grief so it may be that emotional releases will accompany the physical release.<span> </span>If an emotion happens to arise while you are breathing in a hip pose just keep breathing and let it go.<span> </span>A hip practice can be a cleansing as well as an opening.<span> </span><span> </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">As the Doha summer sand storms rage and our cars bake, as our steering wheels burn, and our cold water turns bathtub hot it is good to remember one advantage of our desert home.<span> </span><span> </span>Heat- heat that will serve our hips, and free our movement.<span> </span><span> </span>Heat that will increase our mobility and range.<span> </span>Go with it. Make the most of it.<span> </span>Enjoy a hip summer.<span> </span></div><div class="MsoNormal"><br />
</div>Valeriehttp://www.blogger.com/profile/08838637335272467485noreply@blogger.com0tag:blogger.com,1999:blog-2168729465276472459.post-8563283007877415872011-06-30T14:25:00.001-07:002011-06-30T14:25:36.326-07:00Summer Focus<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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</style> <![endif]--> When I was practicing in my 20s and early 30s I always had a summer focus. In those days I was a graduate student and a mother of young children and a beginning yoga teacher and most of the time it was all I could do to keep any type of practice going at all let alone delving into it and focusing. My then-husband and I always had our "hot date" with our yoga teacher once a week but apart from that I would sneak in practices with my babies crawling all over me, or at lunch in an empty dance studio or at the crack of dawn with absolutely no energy just a knowledge that if I didn't do something my back, neck and shoulders would start to seize.<br />
<br />
But then there were the summers. I could travel, do workshops, and mostly - most delightfully - get hot. I had backbend summers, inversion summers, summers of balances and twists and flip flops. We had summers of practicing by the river and on New Hampshire docks. We had the occasional Australian summer that backed onto the US summers so that I could squeeze in yet another focus. And then once I'd move to Qatar I had my run away summers - summers in Mysore, in Ibiza, in New York. Of course for so much of all of that the focus was not only the particular group of poses and the benefits of a particular location’s type of heat but the fun of it all. Having time to do yoga and focus on whatever I wanted was, above everything else, fun. It is only now that I am in my mid 40s and I have to temper that fun with a little more care that the focus of summer is also reflection.<br />
<br />
In a great blog that I was reading last night (Shivers up the Spine - see my side bar) they referenced the necessity of Yogis being philosophers. "<i><span>The sign of a true yogi is not how flexible their bodies are, but rather how willing they are to be philosophical about personhood, and critical of their own prejudices....</span></i>" So to help us all, most especially me, with an additional type of focus I have added a bunch of blogs to my blogs– blogs that do a great job of exploring the place of yoga in popular culture, of examining subtle aspects of the practice and philosophy and history of yoga and of keeping it all fun.<span> </span>In my practice and teaching I plan to have a Hip Summer and to focus on the hips and the release of pent up emotions often associated with them – but beyond the fun and the tapas is the reflection.<span> </span>I hope that you will join me and share resources that you have found as well.<br />
<br />
Enjoy your summer focus.<span> </span>Namaste<br />
<div class="MsoNormal"><br />
</div>Valeriehttp://www.blogger.com/profile/08838637335272467485noreply@blogger.com1tag:blogger.com,1999:blog-2168729465276472459.post-79554520153768107332011-05-22T12:59:00.000-07:002011-05-22T12:59:59.329-07:00Take a seat<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--> <div class="MsoNormal">The seated poses are without question one of the most fundamental sections of any yoga practice and building a solid seated practice is important to building a home practice.<span> </span>Generally seated poses incorporate forward bends for lengthening the body, twists for detoxification, and <span></span>abdominals for building a strong core. <span> </span>You can also work on opening your hips in your seated practice.<span> </span>In seated poses gravity works as a gentle friend to help you lengthen into the pose and most of these poses can be modified to suit any level.<span> </span>Another aspect about seated poses is that most of them are inward facing and therefore promote a sense of calm.<span> </span>Focus on this calming introversion to get the most out of your seated practice.<span> </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Below are some links with lists of possible seated poses.<span> </span>As you go through these you can think about the different emphasis you can take with each practice.<span> </span><span> </span>Some days you might want to focus on deep forward bends for lengthening while other days the focus will be on opening the hips.<span> </span>Each practice should contain five to ten minutes of abdominals.<span> </span>Follow your seated practice with your backbends and a closing section.<span> </span>Remember the more time you spend on your seated and closing poses the calmer and more gentle your practice will be.<span> </span>Enjoy the peace that they bring.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Namaste</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span></span><a href="http://www.yogabasics.com/seated-yoga-poses.html">http://www.yogabasics.com/seated-yoga-poses.html</a></div><div class="MsoNormal"><a href="http://www.yogajournal.com/poses/finder/browse_categories/seated_and_twists">http://www.yogajournal.com/poses/finder/browse_categories/seated_and_twists</a></div><div class="MsoNormal">http://yoga.about.com/od/yogasequences/ss/seatedhips.htm</div><div class="MsoNormal"><br />
</div>Valeriehttp://www.blogger.com/profile/08838637335272467485noreply@blogger.com0tag:blogger.com,1999:blog-2168729465276472459.post-57203449280619443512011-05-22T12:58:00.000-07:002011-05-22T12:58:07.418-07:00Practice all the time everywhere<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWRG_6R2AZPNBJmNARoJRIawmYbmzNlSCOskJ7C2Zre6Q-gfko_x73qYGbD1wyuzjgtW0-EiDXQbGFpPeq5x2O9TXjlAHkSXyw5jVkiYdaxFpsFfgIrclZW6Rd8nA5FBPlwonwEkONwfk/s1600/CIMG6228.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="253" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWRG_6R2AZPNBJmNARoJRIawmYbmzNlSCOskJ7C2Zre6Q-gfko_x73qYGbD1wyuzjgtW0-EiDXQbGFpPeq5x2O9TXjlAHkSXyw5jVkiYdaxFpsFfgIrclZW6Rd8nA5FBPlwonwEkONwfk/s320/CIMG6228.JPG" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4QIHTvwaXelDL2nDcs-2ZCSnYxETGcLX3F8_T_EodVrxQUtgkWLHOmq8PEEg80YAZzLeY-1YCgLjQ90SDy1RiduNXTnJ4W46pNd6MbgaayfZTnbRin9seRFHwYzRuIDKp9ZcgIXEZKH4/s1600/CIMG6246.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="257" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4QIHTvwaXelDL2nDcs-2ZCSnYxETGcLX3F8_T_EodVrxQUtgkWLHOmq8PEEg80YAZzLeY-1YCgLjQ90SDy1RiduNXTnJ4W46pNd6MbgaayfZTnbRin9seRFHwYzRuIDKp9ZcgIXEZKH4/s320/CIMG6246.JPG" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXaiR8QMI9CUvOKFr_mKauuOG8PYMdY1i4n4cyVWWf8ibDzTiWS3zxYBktURydlT1Zx3p2jf8FfzzgMTPxhnRW93mkmD2taDJ496EWulyxJZdWWVwt77FanSARt8P6Dd5P0jekYR1jktI/s1600/DSCN0129.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="236" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXaiR8QMI9CUvOKFr_mKauuOG8PYMdY1i4n4cyVWWf8ibDzTiWS3zxYBktURydlT1Zx3p2jf8FfzzgMTPxhnRW93mkmD2taDJ496EWulyxJZdWWVwt77FanSARt8P6Dd5P0jekYR1jktI/s320/DSCN0129.JPG" width="320" /></a></div>Valeriehttp://www.blogger.com/profile/08838637335272467485noreply@blogger.com0tag:blogger.com,1999:blog-2168729465276472459.post-13865778905977080932011-05-15T21:47:00.000-07:002011-05-15T21:47:22.666-07:00How to build a practice<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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</style> <![endif]--> <div class="MsoNormal">A lot of students on the 40 day challenge have been asking about how to build a home practice.<span> </span>Advice that I received about this a long time ago was just to start with your favorite pose and let it grow of its self from that.<span> </span>It works as a technique – just remembering what felt good in your last class <span> </span>– and it helps to keep our expectations low – a very important part of yoga, but some of us draw a mental block when we get to the top of your mat so here are some tips.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Each class and each practice should have a beginning, middle and end – it should be structured as an arc.</div><div class="MsoNormal">Always take some time at the beginning to focus – a few moments on the breath, a formal pranayama, a chant.<span> </span>Take this time to settle the mind and come into the body and the moment.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Start with warming up.<span> </span>This will be different depending on your level but usually involves some form of the sun salute.<span> </span>Here are some links to some different forms of the sun salute.</div><div class="MsoNormal"><span> </span>Dashama <a href="http://www.youtube.com/watch?v=yuvfHTaftLQ">http://www.youtube.com/watch?v=yuvfHTaftLQ</a></div><div class="MsoNormal"><span> </span>I yoga life <a href="http://www.iyogalife.com/workouts/Sun_Salutation_A_B.shtml">http://www.iyogalife.com/workouts/Sun_Salutation_A_B.shtml</a></div><div class="MsoNormal"><span> </span>Astanga yoga info <a href="http://www.ashtangayoga.info/practice/asana-vinyasa-series/surya-namaskara-a-sun-salutation/">http://www.ashtangayoga.info/practice/asana-vinyasa-series/surya-namaskara-a-sun-salutation/</a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">After sun salute the focus should shift to standing poses.<span> </span>This is where the energy starts to lift and the body begins to heat.<span> </span>Depending on the length of your practice you can do as few as two or three or as many as six or seven.<span> </span>You can usually mix these up however you like.<span> </span>Again here are some links.</div><div class="MsoNormal" style="text-indent: 0.5in;">Yoga journal <span> </span><a href="http://www.yogajournal.com/poses/finder/browse_categories/standing">http://www.yogajournal.com/poses/finder/browse_categories/standing</a></div><div class="MsoNormal" style="text-indent: 0.5in;">About.com Yoga <a href="http://yoga.about.com/od/yogaphotogalleries/ig/Standing-Poses-Photo-Gallery/">http://yoga.about.com/od/yogaphotogalleries/ig/Standing-Poses-Photo-Gallery/</a></div><div class="MsoNormal" style="text-indent: 0.5in;">Astanga yoga info: <a href="http://www.ashtangayoga.info/practice/asana-vinyasa-series/basic-sequence-fundamental-positions/">http://www.ashtangayoga.info/practice/asana-vinyasa-series/basic-sequence-fundamental-positions/</a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">After the body is warmed and heated you can come to the floor and work some seated poses, some twists and some abdominal poses.<span> </span>If you have to shorten your practice this is where you can abbreviate.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">You should always leave time for finishing poses and these generally follow the same sequence - some backbends and a forward bend as a counter pose to this then your inversions and final breath work before savasana or relaxation pose.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Over the next few days I will upload a series of different sequences so that you can experiment and find your own form and develop your own seated section but generally using this beginning, middle, and end as a template you can move into a home practice.<span> </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">One final tip - one of the best and most classic resources for building your home practice is Iyengar’s Light on Yoga (Available now in the Villagio Virgin.)<span> </span>The appendix has a very structure week by week practice sequence.<span> </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">I hope this helps.<span> </span>Again the main thing is just to start and keep on going once you have started.<span> </span>Be intuitive and listen to your body and breath.<span> </span>Let the yoga grow from there.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Namaste</div>Valeriehttp://www.blogger.com/profile/08838637335272467485noreply@blogger.com0tag:blogger.com,1999:blog-2168729465276472459.post-50138236507836924562011-04-29T08:13:00.000-07:002011-04-29T08:13:57.486-07:00Forecast a day of rest<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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<div class="MsoNormal">The Yama Yoga Challenge – </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Tip 1: Forecast your day of rest.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">As you begin the 40 day challenge begin by setting a schedule.<span> </span>For strong and motivating practices visit the studio whenever you can.<span> </span>For the days you simple can not get there do a home practice.<span> </span>Five to ten minutes still counts – just as long as you do something.<span> </span>Regardless of if you are at the studio or at home <span> </span>make one day a week a restorative restful session.<span> </span>For ladies Yama Yoga offers a gentle yoga class on Sunday nights at 7:15 but if you can’t make this it is easy to practice at home.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Check the out the following links for more information on restorative yoga. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">http://www.yogaandpilatestips.com/what-is-restorative-yoga/</div><div class="MsoNormal"><a href="http://www.yogaandpilatestips.com/restorative-yoga-the-relaxation-response/">http://www.yogaandpilatestips.com/restorative-yoga-the-relaxation-response/</a></div><div class="MsoNormal"><a href="http://www.dorestorativeyoga.com/poses.html">http://www.dorestorativeyoga.com/poses.html</a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">And for some video tips look at these.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><a href="http://www.youtube.com/watch?v=D6So0DFtOkM">http://www.youtube.com/watch?v=D6So0DFtOkM</a></div><div class="MsoNormal"><a href="http://www.youtube.com/watch?v=CYzQHB_Czl0">http://www.youtube.com/watch?v=CYzQHB_Czl0</a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">These are just some random examples – there are many others.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Oil baths</b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">If you are practicing very strongly for 6 days a week (especially those practicing astanga) a castor oil or almond oil bath is the recommended alternative to the day of restorative yoga.<span> </span><span> </span>There are many many benefits of Castor Oil and again proper attention to a Castor Oil bath or Castor Oil massage counts as a day of practice. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">For more information on this see</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">http://elephantbeans.wordpress.com/2009/10/22/pamper-yourself-diy-castor-oil-bath/<span> </span>or any castor oil bath reference on the web site.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Good luck in your preparations.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Namaste</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div>Valeriehttp://www.blogger.com/profile/08838637335272467485noreply@blogger.com0tag:blogger.com,1999:blog-2168729465276472459.post-17786170853009172012011-04-26T21:53:00.000-07:002011-04-26T21:53:47.758-07:00The Yama Yoga Challenge<b><span style="font-size: 16pt; line-height: 115%;">The <span class="il">Yama</span> <span class="il">Yoga</span> Challenge</span></b><br />
<b><span style="font-size: 14pt; line-height: 115%;">40 days of Practice for Personal Renewal and Transformation.<br />
</span></b>“Excellence is not a singular act but a habit. You are what you repeatedly do.”<br />
<br />
It is said that the ancients used to divide their year into 9 parts of 40, and that 40 was a sacred number, a number for renewal and transformation, a number for the waiting and testing before completion. Stories from many traditions and cultures celebrate this number. We hear of 40 days a<span>...</span><span>nd 40 nights of rain, of the 40 years in the desert, and the 40 days of fasting of Jesus, Buddha and Mohammed (May peace by upon him.) 40 years is the age of maturity, the days for which we mourn, the time for which a new born stays inside. In <span class="il">yoga</span> we also say that it takes 40 days to fully change a habit and that we renew ourselves entirely on a cellular level over a 40 day period. A 40 day commitment to practice is a commitment to change and renewal and personal transformation. </span><br />
<br />
<span>The <span class="il">Yama</span> <span class="il">Yoga</span> Challenge challenges you to make this commitment to 40 days of practice. We will support you in this as we can. A discounted class package will be supplemented by home practice guides for the days that you simply can not make it to a class and you will be part of a community of other yogis and <span class="il">yoga</span> teachers all committed to the same practice. The practice of <span class="il">yoga</span> for 40 consecutive days will detox and strengthen you in every way. It will solidify <span class="il">yoga</span> in your life and move you to a much deeper place with your practice. Start where you are with you practice and come and join us for 40 days – lets see where is takes us together.</span><br />
<br />
<span>The <span class="il">Yoga</span> Challenge starts May 1 and will run to June 9th.</span><br />
<br />
<br />
I will start to post practice ideas and encouragement from all of our teachers here as well as on our twitter and facebook - both our Yama Yoga Group and our Yama Yoga Challenge Grouup<br />
<br />
<span>We recommend a combination of classes at the studio and home practices. </span><br />
<br />
<span>To help you in this we have unlimited <span class="il">yoga</span> class packages available:</span><br />
<br />
<span>Ritz for 40 days unlimited - 1800 QAR </span><br />
<span>Garvey’s for 40 days unlimited – 1500 QAR</span><br />
<span>(Workshops not included in this price.)</span><br />
<span></span><br />
So the countdown is on. Three days till it all beings. Lets see where it takes us.<br />
<br />
<br />
Namaste<br />
<br />
<div class="MsoNormal" style="margin-left: 0.25in;"><br />
</div>Valeriehttp://www.blogger.com/profile/08838637335272467485noreply@blogger.com0tag:blogger.com,1999:blog-2168729465276472459.post-43565053523565390482011-03-10T11:38:00.000-08:002011-03-10T11:38:30.074-08:00My speech for International Woman's Day<!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:RelyOnVML/> <o:AllowPNG/> </o:OfficeDocumentSettings> </xml><![endif]--><!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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</style> <![endif]--> <div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"><i>Last night I gave a speech to the Indian Woman's Association to celebrate the 100th year of Woman's day. Since I worked so hard on it I thought I would share what I wrote. </i></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Your Excellency, members of the Indian Women’s Association, ladies.<span> </span>Thank you for your kind introduction and for your invitation to speak to you tonight.<span> </span>I am deeply honored to be here.<span> </span>As you have heard my name is Valerie Jeremijenko and I serve as Assistant Dean of Student Affairs at Virginia Commonwealth University, a school for Art and Design on Education City. <span> </span><span> </span>I am also the director of Yama Yoga studios, a center for yoga, dance and well being located here in Doha.<span> </span>In both of these roles I work predominately with women.<span> </span>VCUQatar as some of you may already know was the first university on Education City and opened as a women’s only school.<span> </span>It was only four years ago that we began to accept young men into our university but our population remains predominately women and it is my privilege to work with them and to foster their development as they form their identities as designers, women, and leaders in a changing world. <span> </span>Similarly, the students that come to my yoga studio are predominately female – women of all ages and from many countries, all of them seeking health, well being, community, and peace.<span> </span>In both I am involved in facilitating their drive towards self actualization, their exploration of their passions and creativity, their independence and their freedom. <span> </span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Obviously the opportunity these women have to explore like this is the result of the drive and passion of our mothers.<span> </span>As many of you already know we are celebrating the centennial of women’s day this month.<span> </span>100 years ago on March 19<sup>th </sup>in 1911 one million people came out to protest against unfair wages and poor working conditions for women.<span> </span>These conditions still exist throughout the world and there is enormous amounts of work to be done in the fight against women’s poverty and for women’s rights but it is the drive towards women’s self actualization, their need to live fulfilling passionate lives, that is the underlying goal of this struggle, not just work.<span> </span><span> </span>Women need to thieve not just survive and our work and the conditions of it should ultimately be about this.<span> </span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Unfortunately sometimes the focus on women’s rights at work has not only forgotten about the need for self actualization but has also been presented as conflicting with our roles within the family.<span> </span>This has not been my experience nor the experience of the role models that inform the way I live.<span> </span>I am the daughter of a strong mother, the great niece to an extraordinary artist and the sister of a leading environmental technologist. <span> </span>It is from them and from yoga that I have learnt that what we must continue to strive for is not just food for our children but nourishment for our souls.<span> </span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">To speak briefly of my role models and the lessons that they taught me:<span> </span>first my mother.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">As the oldest of ten children I came from a chaotic and hectic home environment.<span> </span>My mother’s slogan was – you think education is expensive, try ignorance.<span> </span>For all of her child raising years my mother continued to work, mothered us all ferociously, sent us to every kind of extra curriculum activity available and tried, mostly hopelessly, to work towards a PhD in education.<span> </span>Our house was always a mess, our dishes were never done but for the most part our homework always was.<span> </span>I remember the day my brother was born – the youngest of our ten. <span> </span>My mother gave birth to him at 7 am, (I was there and he was slightly blue on arrival,) then she swaddled him up, jumped into the car and took me to a drama rehearsal at 9 and arrived, late to work that day, with a new baby in tow, at ten.<span> </span>Now well past her retirement age she drives an hour or so to work at various schools teaching handicapped children, then tutors the grandchildren lucky enough to live nearby her before going home to try to pick up with her ongoing and as yet incomplete PhD. <span> </span>Her struggles were many but the lesson was strong.<span> </span>Always strive and never give up, regardless of the odds. </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"></span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"><span></span>My mother was herself raised by another strong woman, her aunt – a single woman – who rescued her whole family from the depression in Ireland by getting a job as a piano teacher in Australia.<span> </span>She was 16 at the time and was eventually able to bring all her brothers and sisters and her parents out from Ireland to Australia where she supported them for years, only then to take on my mother and her brother when their family circumstances turned to the worst.<span> </span>My aunt taught and performed piano until two days before her death at the age of 93.<span> </span>She was finally recognized for her work, her artistry and her achievements by being nominated as<span> </span>Member of the British Empire by the Queen Mother but I can’t help thinking that at another time, now for example, as a benefactor of women just like her – she would have been worldwide famous.<span> </span>The lesson she taught me -- always worked at not just a job but at a passion and always served your family.<span> </span>Her motto and key slogan was stickability</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">My sister was just last week named one of the most influential women in technology in the world and has numerous other accolades to her name including being named by the MIT Technology Review as one of the top 100 young innovators and by ID Magazine as one of the 40 most influential designers worldwide.<span> </span><span> </span>Her three children have been dragged from Iceland to Barcelona to Croatia (and next week it will be Qatar) to sit outside lectures theaters and conference rooms and mostly they have grumbled while they have tried to keep up with their school work but still they are aware, they live it in their bones, that their mother is working with all the passion toward a better world, a world that will be a gift to them and their own self actualization.<span> </span></span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">These women in my family never only worked for food and shelter but for something they believed in and in my own small ways, in my work supporting young aspiring designers and the sometimes lost women who come to yoga I try to emulate them.<span> </span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">In my role at VCU I very consciously buck the system by bringing my daughters to work as often as I can, trying to model for them and to the young middle eastern women around us that family and career are not at odds with each other but rather necessary companions on the road to self fulfillment. <span> </span>I advocate for flexible work schedules and everyone on my team is on a part time or job share schedule so that they too can combine family, their other interests and their driving passion for their work.<span> </span>What I see as a result are totally committed and passionate women serving students and modeling that as women we have the right for it all.<span> </span>So too with our students.<span> </span>In our department we aim to treat them as holistically as we can recognizing that the best approach to inspire creativity and productivity is the support of their various abilities, and enabling their the freedom to express who they are and want to be.<span> </span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">But just as my mother’s passion was for education, my great aunt’s for music, and my sister’s for the environment, mine is for yoga. <span> </span><span> </span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">I was in my early 20s when I first went to India and fell in love with yoga.<span> </span>I remember my first yoga teacher, an elderly woman with a long silver plait and white sari.<span> </span>I would go to her house and with her grand children around us we would practice salutations and breathe and chant.<span> </span>She was the one that began me on this journey.<span> </span>Since working with her over 20 years ago I have returned to India 7 times but unfortunately all my subsequent teachers were men.<span> </span>The field of yoga, like cooking, fashion design and interior design has been professionalized by men and is lead by men but regardless – even as men may lead the world wide yoga resurgence that we see today it is the spirit of Indian woman, women like my very first teacher, that remains at its core and that is informing in some small way every yoga class that is held.<span> </span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"></span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"></span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"></span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"><span></span>And what are the key things that I have learnt from yoga and that I try to share with my daughters, my students and my friends.<span> </span>Two things leap out.<span> </span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">The first is the concept of tapas.<span> </span>Tapas as presented in the Yoga Sutras translates as heat, fire, passion, dedication or more properly burning desire.<span> </span>It is presented as one of the niyamas or ethical principles - as basic almost as non violence and I come back to it every day.<span> </span>Tapas is the basis of my practice and the foundation of my way of life.<span> </span><span> </span><span> </span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">And second, of course, from our most beloved Bhagavad Gita: “Work alone is your privilege, never the fruits thereof. Never let the fruits of action be your motive, and never cease to work.’</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">As we move into our next century of celebrating women’s achievements and advocating for their rights I urge you to work ceaselessly and passionately towards your self-fulfillment.<span> </span>Remember it is never an indulgence but a necessity.<span> </span>Work on your fulfillment and let it nourish you and your family and our future generations.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Thank you</span></div><div class="MsoNormal"><br />
</div>Valeriehttp://www.blogger.com/profile/08838637335272467485noreply@blogger.com1tag:blogger.com,1999:blog-2168729465276472459.post-77187625205841163172011-03-03T04:16:00.001-08:002011-03-03T04:16:44.832-08:00Those Internal Changes<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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</style> <![endif]--> <div class="MsoNormal">Usually the first question I am asked when I tell people I teach yoga is will it help me loose weight.<span> </span>The answer I provide “well, yes, um no, it really just depends,” has people turning away – bemused and disappointed.<span> </span><span> </span>So here it is – the low down on yoga and weight lose. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Yes – although yoga it not about weight loose it can help you loose weight if you are practicing the right type of yoga regularly and with the right mind set.<span> </span>All yoga can help but if weight lose is your particular goal you should practice astanga yoga, power yoga, flow yoga or hot yoga <span> </span>3 to 5 times a week.<span> </span>You should commit to doing this long term. The beauty of these practices is that they are physically demanding sequences that produce a lot of internal heat, increase the cardio and metabolic rate of your body and still work that subtle internal magic of yoga.<span> </span></div><div class="MsoNormal">We all come to yoga for different reasons, be it headaches, backaches, anxiety or weight issues and the beauty of yoga is that while you attend class thinking of your particular issue yoga is toning and lengthening muscles, stimulating sluggish glands, releasing stress and opening and balancing the mind through breathing and meditation in the background.<span> </span>In short it deals with it all even as we think of the particular.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">This is where yoga can help with weight issues even if you start with or choose to practice a less vigorous form.<span> </span>We need to remember that being overweight is not just a physical problem.<span> </span>It can also be mental, emotional and cultural and to approach weight on just a physical level alone is a big mistake which often sets us up for failure.<span> </span>A gentle practice of yoga, focused on the breath and self acceptance can help to ease the negative self image issues often associated with being overweight and help to restore our confidence.<span> </span>An overweight person can also be very successful in gentle yoga poses and this can be the seed from which a daily practice, the correct eating habits and eventual weight lose will grow.<span> </span><span> </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">So yes – yoga can definitely help anyone begin the process of weight control – but no – yoga is not about that.<span> </span>When we practice Yoga we become much more concerned with our internal changes and growth rather than our external appearance --we start to listen to the body from within rather then to look at it from without.<span> </span>The catch is that with time the outer form will mirror the inner evolution and you will marvel at your beauty at this very moment.<span> </span></div>Valeriehttp://www.blogger.com/profile/08838637335272467485noreply@blogger.com2tag:blogger.com,1999:blog-2168729465276472459.post-25846989639221507762011-03-02T03:40:00.001-08:002011-03-02T03:40:43.817-08:00The greiving pose<div class="MsoNormal" style="margin: 0in 0in 0pt;">In eastern thought one of the central teachings is the recognition that life is suffering.<span style="mso-spacerun: yes;"> </span>Whether we accept the wisdom of that tradition or not it is undeniable and inevitable that we will all suffer and experience grief at some point, or many points, in our life.<span style="mso-spacerun: yes;"> </span>It may be the transitory but still debilitating and heart-wrenching grief that comes with a broken heart, or the devastation and sometimes lasting depression that can come with the loss of home and country, or, of course, the inconsolable grief that accompanies the death of a loved one – regardless of what it is that causes our grief and suffering it will happen to us all and it will be absolutely and totally awful.<span style="mso-spacerun: yes;"> </span>The way we deal with our grief will be highly individual but there are some timeless tools and strategies that yoga can provide to help us into and beyond the process.</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Yoga, as it is practiced outside of the Hindu tradition, is a physical art that encompasses breath work, meditation, relaxation and mindfulness.<span style="mso-spacerun: yes;"> </span>All of these different aspects of yoga can be useful when trying to deal with grief.<span style="mso-spacerun: yes;"> </span>Breath work and relaxation techniques are perhaps the simplest and most useful tools.<span style="mso-spacerun: yes;"> </span>At the worst of our grief, when it is typical to be robbed of all energy, a few simple yoga <span style="color: black;">breathing techniques can help to harness energy and to cleanse, calm and control the emotions if only for moments at a time.<span style="mso-spacerun: yes;"> </span>Relaxation can help with rest if not sleep and the mindfulness practices of yoga can help us to examine and release ourselves from the obsessive thinking patterns that often accompany grief.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><br />
<br />
In yoga we believe that grief resides in certain areas of the body. It causes us to sob, become restless, apathetic, and experience changes in sleep, mood, appetite, posture, and mental focus. As energy starts to return it is possible to practice some basic yoga poses that open the throat and heart areas, and "unstick" clogged nerve centers.<span style="mso-spacerun: yes;"> </span>This can help with the bodily reactions and ready us for healing in a non-conscious ways.<span style="mso-spacerun: yes;"> </span>If we release these grief centers through such poses as backbends and twists then the body can be a source of strength as we try to deal with our emotional injuries.<span style="mso-spacerun: yes;"> </span>If we don’t it will carry the scars and we will age before our time.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="color: black;">Nothing can make the grief go away, least of all yoga which if anything emphasizes really experiencing it before we let it go and move on.<span style="mso-spacerun: yes;"> </span>Still the tools that yoga provides can help us as we struggle for emotional stability, acceptance and the courage to go on. If you or a friend or family member is grieving I recommend that you seek out friends, family, community and professionals – but remember that yoga can also help to bring relief and that it can start with a few deep breaths.<span style="mso-spacerun: yes;"> </span></span></div>Valeriehttp://www.blogger.com/profile/08838637335272467485noreply@blogger.com0tag:blogger.com,1999:blog-2168729465276472459.post-39654032251145553722011-01-25T21:10:00.001-08:002011-01-25T21:10:59.024-08:00Why Balance<!--[if !mso]> <style>
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</div><div class="MsoNormal"><span lang="en-US">When you think of “balance” do you think of the ever present questions of how to balance work and life, and self and family or do you think of a physical state of being – balancing perhaps on one leg, on a tight rope, or even on your hands?<span> </span>Or is it that given the daily acrobatics you may go through each day to try to balance your life you think of them as one in the same.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="en-US">If you think of them as one in the same you are in good company.<span> </span>In yoga we often practice balance poses precisely for this reason – as an expression of the equilibrium we seek in our lives.<span> </span>The most famous balance pose in yoga is, of course, the tree, a pose in which one leg is drawn up on the thigh and we balance on the other.<span> </span>For some students and even for some long time practitioners this is enormously difficult.<span> </span>And for good reason.<span> </span>The attributes of successful physical balance include strength and flexibility, concentration and mindfulness, alignment and a sense of center and an ability to adjust moment by moment to the environment.<span> </span>More then any other set of yoga poses balance demands our total attention but in return it begins to settle the mind and open us to the idea of equilibrium.<span> </span>Eventually the alignment, strength and attention we bring to the simple act of balancing on one leg expands and we realize it is exactly these qualities we need if we are to balance the other challenges in our life.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="en-US">Just as there are lessons to be learnt from the act of balancing so there are lessons about falling off balance that we can practice through our yoga.<span> </span>The instant we loose focus in tree position is the instant we fall out of balance but often instead of acknowledging this as a lapse of attention we see it as a personal failure and humiliation.<span> </span>In a yoga class, when we fall in public the sense of lose of control is heightened but we need to remember that falling out of tree pose involves no pain and no risk and that it is again a metaphor for how we can react to lose of control in life.<span> </span>In tree position we need simply to place the foot down then try again, without judgment or emotional attachment.<span> </span>The same applies to life.<span> </span>If we keep coming back to our center and accepting our falls as inevitable we will eventually find the acceptance required to just keep on trying.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="en-US">So why balance on a yoga mat?<span> </span>Because we must balance in life and the skills we practice on the mat will help us reorganize and regroup and to eventually find the relaxation deep inside our bodies to balance in the present set of circumstances.</span></div><div class="MsoNormal"><br />
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</div>Valeriehttp://www.blogger.com/profile/08838637335272467485noreply@blogger.com0tag:blogger.com,1999:blog-2168729465276472459.post-2512212431563669162011-01-22T05:35:00.000-08:002011-01-22T05:35:52.405-08:00Are you breathing<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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</style> <![endif]--> <div class="MsoNormal"><span lang="EN-GB">OK, yes, of course you are, otherwise you wouldn’t be reading this blog, but <b><i>how</i></b> is your breathing?<span> </span>Try this: place a hand on your chest and inhale through the nose.<span> </span>Feel the chest rising?<span> </span>Now move the hand down to the stomach. <span> </span>If you are breathing in the best way for your body, that should rise too as you inhale.<span> </span>For many of us, however, we have become shallow chest breathers. We all start life as deep abdominal breathers (watch the stomach of a baby rising and falling as he slumbers).<span> </span>But as we get older we encounter stress and our posture weakens.<span> </span>As a consequence we breathe more into our chests, without fully filling up our lungs.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="EN-GB">The teaching of good breathing is pivotal in yoga.<span> </span><span> </span>In a yoga class, once slow, deep, steady breathing is established, students are taught to combine breath with movement, with the breath <i>initiating</i> the movement. For example, on the start of an inhale, we open the arms to the side and raise them towards the sky, and on the start of the next exhale, we fold the upper body at the hips to come into a forward bend.<span> </span>Once in a posture, students are encouraged to focus on breathing deeply and smoothly, usually for five breaths, and to visualise the inbreath filling the upper body.<span> </span>Several effects ensue:<span> </span>most importantly, a strong internal focus develops, which results in a profound sense of calm, a feeling of being grounded, and a one-mindedness when holding stamina-demanding poses; a deep sense of body-awareness is developed, which over time accompanies you throughout your day; the muscles are enticed to relax, enabling stretches to deepen subtly.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="EN-GB">There are a multitude of health benefits to gain from better breathing.<span> </span>Lung function improves because oxygen is brought right down to the lower part of the lungs which is a particularly blood-rich area.<span> </span>There is a greater exchange of fresh oxygen for gaseous waste, so oxygenation of the cells in the entire body is increased.<span> </span>Physical endurance is improved.<span> </span>And, of course, deep, slow, breaths have a profoundly calming effect.<span> </span>They can move our nervous system from the state of ‘fight-or-flight’ to the calming and restorative state of the Parasympathetic Nervous System (PNS).<span> </span>The Sympathetic Nervous System (SNS) – the state of ‘fight-or-flight’ - increases blood pressure and moves circulation away from the internal organs to the major muscles in our limbs in order to prepare our body to flee from danger, and at the same time releases potentially harmful stress hormones. The PNS, on the other hand, causes blood pressure to lower and the cardiovascular circulatory system to work more efficiently.<span> </span>In the modern world, where we are bombarded constantly with perceived threats, our nervous system is over-burdened as the SNS is triggered repeatedly through the day. Learning to kick in the PNS is a valuable tool for our cardiovascular health and general well-being.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="EN-GB">Yoga does not just teach better breathing directly, but indirectly also by teaching good posture.<span> </span>Our posture profoundly affects our breathing ability.<span> </span>By rolling back and broadening the shoulders, and by strengthening our core muscles so we can stand and sit more erect, we free up space in our torso. We give our lungs more room to expand, and the diaphragm more space to move down on the inhale.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="EN-GB">Better breathing and attention to posture do not just stop at the class door!<span> </span>Regular yoga practice will teach you to take this awareness with you throughout your day, developing over time a stronger and healthier body.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="EN-GB">By Megan Hare.<span> </span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="EN-GB"><span> </span>Megan is a yoga teacher at Yama Yoga Studios in Doha.<span> </span>See <a href="http://www.yamayogastudios.com/">www.yamayogastudios.com</a> for information about her classes.</span></div><div class="MsoNormal"><br />
</div>Valeriehttp://www.blogger.com/profile/08838637335272467485noreply@blogger.com0tag:blogger.com,1999:blog-2168729465276472459.post-289112662481859602011-01-09T07:28:00.001-08:002011-01-09T07:28:44.851-08:00Forehead to the Floor<div class="MsoNormal" style="margin: 0in 0in 0pt;">Across our many cultures there are some gestures that need no translation. The open arms of welcome, the embrace of fellowship and love, a woman’s swinging hips – these gestures and movements evoke a meaning that is immediately felt and understood by all.<span style="mso-spacerun: yes;"> </span>Another of these cross-cultural gestures is the act of bringing our forehead to the floor.<span style="mso-spacerun: yes;"> </span>Bringing our forehead to the floor is an age old gesture of respect and devotion.<span style="mso-spacerun: yes;"> </span>We bring our forehead to the floor in prayer and in humility.<span style="mso-spacerun: yes;"> </span>We use it to salute our god, our king, our guru or master. <span style="mso-spacerun: yes;"> </span>When the emotion is real, when we do revere and trust our god or master, there is a peace that can come from this submission and it is this feeling of peace that is the essential aspect of my favorite yoga pose, the child.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">The child is, for most, a very easy pose.<span style="mso-spacerun: yes;"> </span>To take the pose we simply kneel on the floor </div><div class="MsoNormal" style="margin: 0in 0in 0pt;">then forward bend to bring our forehead to the floor.<span style="mso-spacerun: yes;"> </span>Our arms relax along side our bodies, our buttocks rest on our heels and we sink into the ease, comfort and peace that this pose can offer.<span style="mso-spacerun: yes;"> </span>For some there will be difficulties but these can be easily mediated by props.<span style="mso-spacerun: yes;"> </span>If the knees are painful we keep them open or place a rolled towel between the thighs and calves. <span style="mso-spacerun: yes;"> </span>If the ankles hurt we pad below them. <span style="mso-spacerun: yes;"> </span>If the forehead does not easily reach the floor we simply build up pillows in front of us until we can relax the neck and release the head.<span style="mso-spacerun: yes;"> </span>It is important to be able to rest the neck because for the pose to be successful you should stay in it for a while.<span style="mso-spacerun: yes;"> </span>I also believe that it is this touching of the forehead to the floor (or some approximation of it) that taps us into the archetypal power of this position.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">And yes there are physical benefits too.<span style="mso-spacerun: yes;"> </span>As a forward bend it stretches and releases the spine without involving our sometimes tight hamstrings.<span style="mso-spacerun: yes;"> </span>It is also the ideal pose to take if you have a tension headache.<span style="mso-spacerun: yes;"> </span>Yoga is best as a preventative program for headaches but there are a few restorative poses, including child, which will help when you already have one.<span style="mso-spacerun: yes;"> </span>If you have a headache I would recommend that you take the child pose and then put one fist on top of the other and place your forehead on your fists and gentle gently rock your head from side to side. As you breathe give yourself over and trust that headache will pass.<span style="mso-spacerun: yes;"> </span>Do not strive to make anything change. Just let go and watch the breathe and try to relax.</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">With or without a headache Child is a pose for rest and rejuvenation and acceptance.<span style="mso-spacerun: yes;"> </span>.<span style="mso-spacerun: yes;"> </span>Physically, emotionally and spiritually it is a physical enactment of humility and acceptance.<span style="mso-spacerun: yes;"> </span>Try it – bring your forehead to the floor and wait.<span style="mso-spacerun: yes;"> </span>The pose will bring on the prayer if the prayer doesn’t bring on the pose.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Previously published in Women Today</div>Valeriehttp://www.blogger.com/profile/08838637335272467485noreply@blogger.com0tag:blogger.com,1999:blog-2168729465276472459.post-51865243309626798462011-01-03T18:36:00.001-08:002011-01-03T18:40:33.286-08:00Why warrior<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">To many people it seems strange that yoga with its emphasis on peace , non violence and stress reduction would have as one of its central poses a pose called warrior. <span style="mso-spacerun: yes;"> </span>And yet it is true.<span style="mso-spacerun: yes;"> </span>Warrior is one of the most fundamental of all the yoga poses and if you practice forms such as power yoga or flow yoga you will find yourself coming back to this very challenging pose again and again and again.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Warrior actually refers to three different poses, warrior A, B and C, which can be practiced separately or together.<span style="mso-spacerun: yes;"> </span>They are all dynamic and heat producing and when practiced correctly they open the hips, strengthen the legs and warm the body up for a deeper practice. <span style="mso-spacerun: yes;"> </span>In addition Warrior A can introduce suppleness into the lower back, Warrior B can develop long lean muscles in the arms and warrior C can give you the classic yoga butt.<span style="mso-spacerun: yes;"> </span>But more then these physical benefits the warrior poses give you strength and confidence on an emotional level.<span style="mso-spacerun: yes;"> </span>Just as the physical act of smiling can make you happy the physical act of taking this pose can make you feel like a warrior who simply can not and will not be defeated. As mothers, daughters, sisters and wives we all know that there are battles that we must fight and must win for the sake of our loved ones so the opportunity to experience our inner strength through yoga is important. <span style="mso-spacerun: yes;"> </span>But the real warrior that the name evokes is not the one that defends her family.<span style="mso-spacerun: yes;"> </span>It is actually the classical spiritual warrior at war with the demons and urges within. <span style="mso-spacerun: yes;"> </span>Seen like this the yoga mat is our battlefield, the practice our battle and the enemy to be conquered ourselves.<span style="mso-spacerun: yes;"> </span>In most cases the fiercest enemy is the chattering mind and the powerful breath demanded by warrior will help to still it – but each of us have our own inner enemy and the battle is different for us all. The spoils of our war though are the same.<span style="mso-spacerun: yes;"> </span>A practice built on warrior poses results in a deep and peaceful relaxation and a strong sense of self worth, self confidence and inner well being.<span style="mso-spacerun: yes;"> </span>So choose a fight and take the warrior stance – hold it for as long as you can.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Namaste</span><br />
<br />
<span style="font-family: Calibri;">Previously Published in Women Today</span></div>Valeriehttp://www.blogger.com/profile/08838637335272467485noreply@blogger.com0tag:blogger.com,1999:blog-2168729465276472459.post-32543903790415512932010-12-28T02:39:00.000-08:002010-12-28T02:39:51.654-08:00Yoga Moments<div class="MsoNormal" style="margin: 0in 0in 0pt;">As a yoga teacher I am often telling my students that you can build a yoga practice on five minutes a day.<span style="mso-spacerun: yes;"> </span>With just five minutes of yoga a day, a few salutations in the morning or a couple of basic stretches you can start to gain the benefits, the physical ease and peace of mind that yoga can give.<span style="mso-spacerun: yes;"> </span>From my experience that will feel so good that soon your practice will grow of itself to ten, then fifteen, then twenty minutes a day and hey presto you have yourself a yoga practice.<span style="mso-spacerun: yes;"> </span>As easy as that.<span style="mso-spacerun: yes;"> </span>The key is just to start small and without any sense of expectation and to just let it happen.<span style="mso-spacerun: yes;"> </span>But if five minutes a day is a challenge, and I recognize it can be, start smaller -- start with a few scattered moments and see how it goes from there.<span style="mso-spacerun: yes;"> </span>Here’s how you can squeeze those moments in on a typical working day.</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Yoga moment 1:<span style="mso-spacerun: yes;"> </span>While driving turn down the radio and focus on the breath. Just watch the inhalation and the exhalation for a few seconds.<span style="mso-spacerun: yes;"> </span>Nothing more.<span style="mso-spacerun: yes;"> </span>Afterwards turn the radio up and sing.</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Yoga moment 2:<span style="mso-spacerun: yes;"> </span>While in the bathroom washing your hands watch the sensation of the hands.<span style="mso-spacerun: yes;"> </span>Be in the absolute moment and feel the water washing over the hands.<span style="mso-spacerun: yes;"> </span>Practice perfect awareness for just for a second then dry your hands and go back to work.</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Yoga moments 3 and 4:<span style="mso-spacerun: yes;"> </span>Hold the back of your office chair and twist slowly to the right.<span style="mso-spacerun: yes;"> </span>Lift out of the abdomen and make sure the twist is coming from the base of the spine.<span style="mso-spacerun: yes;"> </span>Hold for 5 deep breaths and then repeat on the other side.</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Yoga moment 5:<span style="mso-spacerun: yes;"> </span>Watch the reactions of your mind to a negative situation. Don’t get caught up in the emotions, just step back and watch the mind as it casts about looking for fuel for the fire.<span style="mso-spacerun: yes;"> </span>Watch how the emotional flames will die if you do not give them energy. </div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Yoga moment 6:<span style="mso-spacerun: yes;"> </span>At the end of the day place your buttocks against the wall and forward bend.<span style="mso-spacerun: yes;"> </span>Just hang.<span style="mso-spacerun: yes;"> </span>This can be done in high heels and abiya – no problem.<span style="mso-spacerun: yes;"> </span>Just rest there letting all the bad energy drain out.<span style="mso-spacerun: yes;"> </span>Stand up slowly, sigh, and go home feeling refreshed.</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Yoga moment 7:<span style="mso-spacerun: yes;"> </span>While being with your children, friends or partner give them 100% of your attention.<span style="mso-spacerun: yes;"> </span>Be with them and listen to them totally.<span style="mso-spacerun: yes;"> </span>Don’t think of anything else. Try it for five full minutes.</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Yoga moment 8:<span style="mso-spacerun: yes;"> </span>Enjoy your household chores.<span style="mso-spacerun: yes;"> </span>Appreciate them as acts of giving and pay attention to the details of completing them.</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Yoga moment 9:<span style="mso-spacerun: yes;"> </span>Take a bath and relax.<span style="mso-spacerun: yes;"> </span>Feel the body grow heavy in the bath and watch the breath as it softens.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Yoga moment 10:<span style="mso-spacerun: yes;"> </span>Watch as you start to fall asleep.<span style="mso-spacerun: yes;"> </span>Watch and try to identify that very last moment between sleep and wakefulness.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">These exercises are not just random practices but represent the very core of yoga, which more then anything else is about being in the moment and using the breath as a tool for calming and easing the mind.<span style="mso-spacerun: yes;"> </span>Like the five minute practice they may grow of themselves if you just let them be and allow them to take effect.<span style="mso-spacerun: yes;"> </span>If you start with yoga moments you may find that you wake up wanting yoga stretches and the process will continue.<span style="mso-spacerun: yes;"> </span>Just remember to take it as it comes and to take a yoga moment of acceptance if it comes slower then you wish.<span style="mso-spacerun: yes;"> </span>Good luck.<span style="mso-spacerun: yes;"> </span>Namaste.</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">(Previously publishhed in Women Today, Doha, Qatar)</div>Valeriehttp://www.blogger.com/profile/08838637335272467485noreply@blogger.com1tag:blogger.com,1999:blog-2168729465276472459.post-64326035890744089032010-12-09T08:12:00.000-08:002010-12-09T08:12:37.429-08:00Love the way you think<div class="MsoNormal" style="margin: 0in 0in 0pt;"></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"></div>A hundred and fifty years ago when modern yoga started to evolve the revolutionary gurus of the time recognized a number of different things.<span style="mso-spacerun: yes;"> </span>Firstly they recognized that aspects of yoga could be presented outside of the Hindu guru tradition to a general population, including most scandalously women and foreigners. Secondly, they realized that some of the techniques of yoga could be related to the universal human desire for health and happiness. To understand what a departure this was just imagine the ancient yogis shivering in their loin clothes in the caves of <country-region w:st="on"><place w:st="on">Tibet</place></country-region> and we can be sure that their priority was not personal health and happiness. Yet this is exactly what yoga has to offer us now – a series of tools to build a lasting self acceptance and the health, happiness, and self love which results from that.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span> <br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">The most well known of all yoga practices are, of course, the asanas.<span style="mso-spacerun: yes;"> </span>Asanas can be practiced either as part of a vigorous flowing series or as gentle stretching exercises but in both cases they can ease the body of pain, help us to feel good about ourselves physically and contribute to our general sense of well being.<span style="mso-spacerun: yes;"> </span>As useful as asanas are however it is the breathing practices, the observation techniques and the meditations that go with the physical practices that have the most benefit in terms of developing self acceptance and ultimately self love.<span style="mso-spacerun: yes;"> </span>In yoga we talk about the ‘sankaras’ which are basically the negative trains of thought we can get into.<span style="mso-spacerun: yes;"> </span>All of us have experienced this – replaying arguments, past hurts, personal injustices for days, months even sometimes years.<span style="mso-spacerun: yes;"> </span>We repeat negative mantras to ourselves--I’m fat, I’m not good enough, I am not loved enough.<span style="mso-spacerun: yes;"> </span>There is nothing, nothing, that is more destructive to our wellbeing and the possibility of self acceptance then these destructive thoughts.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Yet when we practice yoga a big part of what we do is to observe and finally try to still the mind so that we do not become victims to these negative thoughts. <span style="mso-spacerun: yes;"> </span>In yoga we treat the mind just like another muscle or organ of the body, something that we can exercise control over.<span style="mso-spacerun: yes;"> </span>Ultimately we aspire to settle it and to change the direction of negative thoughts.<span style="mso-spacerun: yes;"> </span>The tools for this are simple.<span style="mso-spacerun: yes;"> </span>Watch the breath, watch the thoughts that come up, but do not get involved in them--just watch them and let them pass like sounds in the night.<span style="mso-spacerun: yes;"> </span>By watching dispassionately the thought waves of the mind we start to slowly let them go and when we let go of negative thinking we can open ourselves up to experiencing and accepting and loving who we truly are.<span style="mso-spacerun: yes;"> </span>There is no need for caves, or special diets or even asanas to practice this.<span style="mso-spacerun: yes;"> </span>Just sit, breath, watch, allow.<span style="mso-spacerun: yes;"> </span>The rest will come of itself.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="mso-spacerun: yes;">Previously published in Women Today</span></div>Valeriehttp://www.blogger.com/profile/08838637335272467485noreply@blogger.com0tag:blogger.com,1999:blog-2168729465276472459.post-37962094221507857002010-11-23T20:24:00.000-08:002010-11-23T20:24:08.191-08:00Inner Strength<div class="MsoNormal" style="margin: 0in 0in 0pt;">It is said in yoga that a long spine leads to a long life and many of the asanas (or poses) that we practice on a daily basis stretch, bend, twist and strengthen the spine in order to maintain its length, strength and flexibility. <span style="mso-spacerun: yes;"> </span>But the health of the spine is not only about length and strength--it is also about the maintenance of its natural curves and for this we rely on the stomach.<span style="mso-spacerun: yes;"> </span>In yoga we say the stomach and spine work like flip sides of a coin.<span style="mso-spacerun: yes;"> </span>For one to be strong and supple so it must be for the other.<span style="mso-spacerun: yes;"> </span>Today in our 6-pack obsessed culture the ideal stomach is hard, rippling and totally fat free.<span style="mso-spacerun: yes;"> </span>But the six-pack is developed by working the most external and visible of the stomach muscles – the rectus abdonimus, and these are not the muscles that support the natural curve of the lumbar spine.<span style="mso-spacerun: yes;"> </span>To really support the spine you have to work at a deeper level.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">To understand this a little anatomy is important.<span style="mso-spacerun: yes;"> </span>When we say “stomach muscles” we are actually referring to three different groups of muscles.<span style="mso-spacerun: yes;"> </span>The most external of these is the rectus abdonimus and this is the group of muscles that we exercise by “crunching” at the gym. <span style="mso-spacerun: yes;"> </span>Beneath that are the obliques, both external and internal, and beneath that again is the abdonimus traverse.<span style="mso-spacerun: yes;"> </span>All of them are important in allowing the back full range of movement but as the rectus abdonimus is best at the crunch motion overwork of this group of muscles can actually result in a loss of the lumbar curve.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Yoga provides many exercises and awareness practices to help support and maintain the curve of the lower spine through working with the internal stomach muscles.<span style="mso-spacerun: yes;"> </span>The simplest of these is to breathe out and squeeze the belly button into the spine while sitting up straight.<span style="mso-spacerun: yes;"> </span>With this action we feel the abdonimus traverse contract.<span style="mso-spacerun: yes;"> </span>A common reaction here is to flare the ribs out so to counteract this we use the obliques to hold the ribs in.<span style="mso-spacerun: yes;"> </span>We breathe into the back allowing the floating ribs to expand.<span style="mso-spacerun: yes;"> </span>This simple exercise can be practiced at a desk or in your car.<span style="mso-spacerun: yes;"> </span>In our asana practice we try to hold this abdominal sensation for the duration of our practice and it does more for our inner stomach and our lower back then hundreds of crunches ever could.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">A more subtle aspect of this practice is the development of the core.<span style="mso-spacerun: yes;"> </span>It is not for nothing that the belly has been identified by traditions across the world as our center of power and vitality.<span style="mso-spacerun: yes;"> </span>The belly provides us with our center of balance and our center of movement.<span style="mso-spacerun: yes;"> </span>It connects with the muscles of the lower back to stabilize our torso, it supports our lower back which in turn allows us to stand upright and think.<span style="mso-spacerun: yes;"> </span>It creates a wall around our crucial digestive and reproductive organs. <span style="mso-spacerun: yes;"> </span>So give up the idea of the six pack.<span style="mso-spacerun: yes;"> </span>What you really should strive for is a strong fluid belly that supports from the inside out.<span style="mso-spacerun: yes;"> </span>If you’ve got that you and your spine are in great shape.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="mso-spacerun: yes;">(Previously published in Women Today)</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div>Valeriehttp://www.blogger.com/profile/08838637335272467485noreply@blogger.com0tag:blogger.com,1999:blog-2168729465276472459.post-14839870390189842242010-11-22T06:30:00.000-08:002010-11-22T06:30:08.276-08:00Twist and Cleanse<div class="MsoNormal" style="margin: 0in 0in 0pt;">One of the most important survival skills you need in <city w:st="on"><place w:st="on">Doha</place></city> is the ability to twist, sometimes suddenly, to the left to check for that land cruiser that inevitably comes out of nowhere threatening to wipe you off the road. But as important as this skill is to your survival on the roads of <city w:st="on"><place w:st="on">Doha</place></city> there are other benefits to twisting as well.<span style="mso-spacerun: yes;"> </span>In fact the benefits of twists are so myriad that twisting is considered one of the major groups of yoga poses.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Mostly twists are thought of as cleansing and detoxifying poses. Done properly they can take us deep into the spine rotating, twisting, squeezing and releasing all the tissue that lie along the midline of the body. Imagine a wet rag.<span style="mso-spacerun: yes;"> </span>If you want to rid this rag of its load of dirty water the most effective way is not to fold it but to wring it out by twisting it from end to end.<span style="mso-spacerun: yes;"> </span>This is exactly what a twisting yoga pose does for your body.<span style="mso-spacerun: yes;"> </span>The wringing out rids the body of “dirty water;” it cleanses and detoxifies. <span style="mso-spacerun: yes;"> </span>The spiraling and compression that is part of twists also releases enormous amounts of tension and massages the internal organs.<span style="mso-spacerun: yes;"> </span>Twists can release pain in the neck, shoulders and lower back but best of all when the twist is finished and the muscles relax again the area that you have just twisted becomes flooded with nutrients and freshly oxygenated blood.<span style="mso-spacerun: yes;"> </span>This feeling of release and cleanse provides perhaps the best “ahhh” <span style="mso-spacerun: yes;"> </span>moment of yoga.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">So how do you practice your twists outside of the drivers seat. <span style="mso-spacerun: yes;"> </span>Of all yoga poses they can be done most easily throughout your day by just taking a moment to sit up straight in your chair then rotate slowly to the side.<span style="mso-spacerun: yes;"> </span>It is important that you lengthen and lift the spine as you twist and that you start from the base of the spine and move vertebrae by vertebrae.<span style="mso-spacerun: yes;"> </span>The lengthening creates space between the vertebrae which makes for safer deeper twisting and the slow careful movement ensures that you do not over rotate in the more flexible areas.<span style="mso-spacerun: yes;"> </span>It is also important to try to coordinate the action with the breath.<span style="mso-spacerun: yes;"> </span>Exhale as you move into the twist, inhale to lengthen and lift the spine, exhale to deepen the spiraling action a little more, then release with an inhalation.<span style="mso-spacerun: yes;"> </span>After a few normal breaths do it on the other side.</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">So start simply with a twist a day in your office chair or car seat and watch the body refresh, cleanse and detoxify.<span style="mso-spacerun: yes;"> </span>But be careful – it may feel so good that you’ll want to twist and cleanse all over again. </div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Namaste.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="mso-spacerun: yes;">(Previously published in Women Today.)</span></div>Valeriehttp://www.blogger.com/profile/08838637335272467485noreply@blogger.com0tag:blogger.com,1999:blog-2168729465276472459.post-77076823909834104652010-11-20T19:42:00.000-08:002010-11-20T19:42:44.726-08:00The Queen of Poses<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Times New Roman", "serif"; mso-ascii-theme-font: major-bidi; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-bidi;">In yoga we say that the mother and queen of all poses is the shoulderstand.<span style="mso-spacerun: yes;"> </span>Like with our mothers there are many reasons to appreciate it.<span style="mso-spacerun: yes;"> </span>Done correctly the shoulderstand </span><span style="border-bottom: windowtext 1pt; border-left: windowtext 1pt; border-right: windowtext 1pt; border-top: windowtext 1pt; color: black; font-family: "Times New Roman", "serif"; mso-ascii-theme-font: major-bidi; mso-bidi-theme-font: major-bidi; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-bidi; padding-bottom: 0in; padding-left: 0in; padding-right: 0in; padding-top: 0in;">stimulates and rejuvenates your entire body. As an inversion it increases the blood circulation in the neck, chest, and back and due to the positioning of the neck against the chest it also stimultates the thyroid and parathyroid glands which in turn helps to </span><span style="color: black; font-family: "Times New Roman", "serif"; mso-ascii-theme-font: major-bidi; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-bidi;">regulate the hormones and weight glands. We call it the queen of poses (as opposed to the King which we reserve for Headstand) because shoulderstand helps to </span><span style="font-family: "Times New Roman", "serif"; mso-ascii-theme-font: major-bidi; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-bidi;">develop the feminine qualities of patience and emotional stability. <span style="mso-spacerun: yes;"> </span>It cools or neutralizes the body and sedates the nervous system while releasing the muscles of the neck and shoulders. <span style="mso-spacerun: yes;"> </span>The importance of this pose for someone with an advanced or intermediate yogi practice can not be overstated but for the beginner we must take extreme care.<span style="mso-spacerun: yes;"> </span>Like any matriarch the pose can be extremely dangerous.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Times New Roman", "serif"; mso-ascii-theme-font: major-bidi; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-bidi;">Evidence of the care we need to take can be seen in popular yoga sequences such as the hot yoga sequence.<span style="mso-spacerun: yes;"> </span>This sequence was designed by a master yogi for western beginners and does not include either the headstand or the shoulderstand.<span style="mso-spacerun: yes;"> </span>In other traditions we are “given” poses when deemed ready or we are made to wait for years before inversions become part of our practice.<span style="mso-spacerun: yes;"> </span>Alternatively we begin the pose with many props.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>The shoulderstand can be particularly dangerous for the westernized yoga beginner because we tend to hold all of our tension in the neck and shoulders and this is just where we need to be open and relaxed in order to practice the pose effectively.<span style="mso-spacerun: yes;"> </span>Another reason shoulderstand is especially dangerous for us is because more often then not we approach yoga as another performance sport and the desire to do a difficult and dangerous pose like shoulderstand will over ride every word of caution offered by your teacher.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Times New Roman", "serif"; mso-ascii-theme-font: major-bidi; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-bidi;">But for those of you who are eager to practice the shoulderstand regardless here are some pointers to think about.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Times New Roman", "serif"; mso-ascii-theme-font: major-bidi; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-bidi;">There are two ways to do shoulderstand.<span style="mso-spacerun: yes;"> </span>The “proper” way is to create a vertical inverted line.<span style="mso-spacerun: yes;"> </span>This is a very beautiful pose but depends on a couple of things.<span style="mso-spacerun: yes;"> </span>First – in this approach we depend on the skeleton to help us support the weight of the body so that it is not thrust into the neck.<span style="mso-spacerun: yes;"> </span>If you do not get into this totally straight line you are putting yourself at risk.<span style="mso-spacerun: yes;"> </span>To get there you need neck flexibility, open shoulders, an open chest and a strong core.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Times New Roman", "serif"; mso-ascii-theme-font: major-bidi; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-bidi;">The second way to do shoulderstand is more properly called viparita karini.<span style="mso-spacerun: yes;"> </span>In this version the weight is on the back of the shoulders and on the hands so your neck and lower back is protected.<span style="mso-spacerun: yes;"> </span>You look more like a sideways V rather than a candle.<span style="mso-spacerun: yes;"> </span>This pose can also be practiced at the wall.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Times New Roman", "serif"; mso-ascii-theme-font: major-bidi; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-bidi;">To determine which of these poses you should begin with first assess how flexible your neck is.<span style="mso-spacerun: yes;"> </span>Can you press your chin to your chest without curling your upper back?<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>Also look at the openness of your shoulders – can you clasp your hands behind you and bring them halfway up your back?<span style="mso-spacerun: yes;"> </span>If these are available to you and you have a strong core then you can begin to slowly work on this inversion.<span style="mso-spacerun: yes;"> </span>If not I recommend that you focus on a standing yoga practice and on opening and releasing your shoulders.<span style="mso-spacerun: yes;"> </span>A slow and steady approach will open all doors and eventually you will practice the queen of yoga in such a way that she bestows intense pleasure.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Times New Roman", "serif"; mso-ascii-theme-font: major-bidi; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-bidi;">Namaste -- </span></div>Valeriehttp://www.blogger.com/profile/08838637335272467485noreply@blogger.com0tag:blogger.com,1999:blog-2168729465276472459.post-28559984080161793152010-11-17T21:47:00.000-08:002010-11-17T21:48:01.499-08:00The Moon and Me<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;"><em>Another of my articles</em> <em>for Women Today</em></span><br />
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<span style="font-family: Calibri;">The Moon and Me</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Human beings are about 60 to 70% water and in yoga we believe that this connects us to the cycles of nature, especially to the moon.<span style="mso-spacerun: yes;"> </span>As largely liquid beings we respond to the wax and the wan of the moon just like the tides of the ocean with energies rising and lowering at the different times of the month. <span style="mso-spacerun: yes;"> </span>This tidal nature of ours affects us in many different ways.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>Throughout recorded history lunacy or acting crazy has been associated with the full moon.<span style="mso-spacerun: yes;"> </span>Our energies run extremely high at this time of month and it is for this reason that in most yoga traditions, especially those that emphasize a physically challenging practice, that we are told to rest and not to practice when the moon is full.<span style="mso-spacerun: yes;"> </span>Like swimming in a king tide or surfing on a tsunami it is foolhardy to try to bring patience and intelligence to unwieldy forces and we put ourselves at risk of injury when we try.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Likewise yoga recommends quiet and reflection for the new moon.<span style="mso-spacerun: yes;"> </span>The new moon is a time of rebirth and renewal. The gravitational forces working on us tend to make us feel more calm and stable but at the same time we may feel physically weaker and not inclined to physical activity.<span style="mso-spacerun: yes;"> </span>According to the Farmers Almanac the new moon is the time to plant and so we see it as a time of setting new intentions.<span style="mso-spacerun: yes;"> </span>We also equate the new moon with the end of the exhalation, the pause before we start to inhale, and as such it is that moment of emptiness after we have expelled what is old and before we process what is new.<span style="mso-spacerun: yes;"> </span>This in itself is a moment to reflect on and so we traditionally spend more time with breathing and observation exercises at this time of month.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">For women our tidal being is even more accentuated by our monthly cycle.<span style="mso-spacerun: yes;"> </span>Again in yoga we treat this as an opportunity to reflect on and respect our connection to nature and to stay quiet with our practices.<span style="mso-spacerun: yes;"> </span>In Ayurvedic medicine they say, let what must come out come out so we recommend a gentle practice of long supported poses that can help to alleviate cramps, ease lower back discomfort and open the hips and abdomen.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Living in a modern world it is easy to feel disconnected from the cycles of nature but yoga and the reflection it invites can start to get you connected again.<span style="mso-spacerun: yes;"> </span>Intelligent rest, necessary withdrawal, gentle openings – the moon can invite them all – if only we listen and respond </span></div>Valeriehttp://www.blogger.com/profile/08838637335272467485noreply@blogger.com0tag:blogger.com,1999:blog-2168729465276472459.post-76024055004764214702010-11-17T08:56:00.000-08:002010-11-17T08:56:16.823-08:00Salute to the Sun Salutations<div class="MsoNormal" style="line-height: 150%; margin: 0in 0in 10pt;"><span style="font-family: "Times New Roman", "serif"; line-height: 150%; mso-ascii-theme-font: major-bidi; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-bidi;"><em>This is another article I wrote recently for the gerneral readership of Women Today, a Doha lifestyle magazine. But reading over it I hope my students get to read it....</em></span></div><div class="MsoNormal" style="line-height: 150%; margin: 0in 0in 10pt;"><b><span style="font-family: "Times New Roman", "serif"; font-size: 14pt; line-height: 150%; mso-ascii-theme-font: major-bidi; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-bidi;">Salute to the Sun Salutations</span></b></div><div class="MsoNormal" style="line-height: 150%; margin: 0in 0in 10pt;"><span style="font-family: "Times New Roman", "serif"; mso-ascii-theme-font: major-bidi; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-bidi;">I was 23 when I took my first yoga class and my teacher was in her 80s.<span style="mso-spacerun: yes;"> </span>She was lean and supple and had a long silver plait hanging over her right shoulder.<span style="mso-spacerun: yes;"> </span>What she taught me in the week I spent with her has stayed with me to this day, most importantly her approach to the sun salutations.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>She said if you only ever practice one yoga pose make it the sun salutation; if you don’t know what to practice, practice the sun salutation; if you are feeling down practice the sun salutations, oh – and as you get older make sure your daily practice includes one salutation for each of your years.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>She was adamant that if you just did the sun salutations and stayed with the sun salutations it was a practice enough in itself.<span style="mso-spacerun: yes;"> </span>Time and more knowledge and understanding of the body have only proved her more correct.</span></div><div class="MsoNormal" style="line-height: 150%; margin: 0in 0in 10pt;"><span style="font-family: "Times New Roman", "serif"; mso-ascii-theme-font: major-bidi; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-bidi;">The yoga sun salutations are a graceful sequence of ten to twelve yoga poses linked by a continuous flowing motion and accompanied by a steady flow of inhalations and exhalations.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>These poses are ordered so that they alternately stretch the spine backwards and forwards and so that each position counteracts the one before. <span style="mso-spacerun: yes;"> </span>In modern terms the sun salutation combines both resistance (weight lifting) and cardiovascular (cardio) training and has the added advantage of being a meditation practice as well.<span style="mso-spacerun: yes;"> </span>This results in innumerable benefits.<span style="mso-spacerun: yes;"> </span>A regular practice of sun salutes can increase blood oxygenation, stretch and tone just about every muscle group, clean elimination channels and help rid the body of toxins.<span style="mso-spacerun: yes;"> </span>It can also stimulate the Endocrine system, tone abdominal muscles, and increase spinal health and range of movement.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>As a meditation practice that uses the breath as a focusing technique the sun salute practice can increase concentration, reduce depression and stress and basically contribute to well being and mental ease.</span></div><div class="MsoNormal" style="background: white; line-height: 150%; margin: 0in 0in 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span style="font-family: "Times New Roman", "serif"; mso-ascii-theme-font: major-bidi; mso-bidi-theme-font: major-bidi; mso-hansi-theme-font: major-bidi;">To start a sun salute practice it is always best to work with a teacher, even just once or twice, but if time does not allow this then there are<span style="mso-spacerun: yes;"> </span>innumerable step by step descriptions on the web or on Utube.<span style="mso-spacerun: yes;"> </span>There are various variations to explore as well.<span style="mso-spacerun: yes;"> </span>Some salutations include a step back and are done on first one side and then the other whereas others emphasize a more vigorous approach and use a jump to link certain poses.<span style="mso-spacerun: yes;"> </span>Whatever you decide be sure to start </span><span style="font-family: "Times New Roman", "serif"; mso-ascii-theme-font: major-bidi; mso-bidi-theme-font: major-bidi; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-bidi;">your practice slowly with three to five rounds, gradually building up to 10 or 15, then perhaps to your age and finally to the traditional number of 108.<span style="mso-spacerun: yes;"> </span>But like my very first teacher said if you can’t do this then just do one.<span style="mso-spacerun: yes;"> </span>The 30 to 40 seconds you spend on a morning salute to the sun will really make a difference.</span></div><div class="MsoNormal" style="background: white; line-height: 150%; margin: 0in 0in 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span style="font-family: "Times New Roman", "serif"; mso-ascii-theme-font: major-bidi; mso-bidi-theme-font: major-bidi; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-bidi;">Namaste</span></div>Valeriehttp://www.blogger.com/profile/08838637335272467485noreply@blogger.com0tag:blogger.com,1999:blog-2168729465276472459.post-63559000704257034422010-11-15T04:50:00.000-08:002010-11-15T04:50:44.137-08:00My Morning PracticeOne of the intents of this blog was to resurface some of my old writings on yoga. Here is one on a morning practice and why it has to be in the morning. <br />
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My morning practice.<br />
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Most of us know that if we are going to integrate a yoga practice into our lives we are going to have to eventually establish a morning practice. All of us who have ever tried to do this know that establishing a home practice can be perhaps the most difficult, challenging and heart wrenching aspect of yoga. So the question often arises – why mornings, why at home? Why isn’t going to class in the evenings once or twice a week in the evenings enough? <br />
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One answer is of course tradition. By tradition we face the east as the sun rises and salute it as it begins its ascent. This salute to the sun as it rises in the morning is so ingrained into the tradition of yoga that the front of the body is called the east side of the body (purva) and the back of the body is called the west side of the body and poses such as paschimottasana (seated forward bend) actually translate to mean extreme western stretch. But the tradition of rising at dawn and saluting a sun god that we are not a hundred per cent sure is going to feel like rising that day is far removed from most of us practicing yoga today so why does the emphasis on a morning practice continue.<br />
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From experience I can cite hundreds of reasons – but three really matter. One is that a morning practice is like preventive medicine. An evening practice, while often wonderful, fun and dynamic, is more like a treatment plan for the stresses of your day whereas a morning practice sets you up in such a way that those stresses are minimized before they even happen. The second reason to practice in the mornings is that the mind, like the day and life around you is quieter and clearer and more at peace. In the seemingly hopeless battle to control the negative chatter of the mind starting with a clearer plate just helps. And the third major reason is that a morning practice will be your own practice. By practicing in the morning at home by yourself you claim ownership of your practice and mark the maturity of your yoga. So tradition aside it is time to start. Just take five minutes in the morning to salute to the sun and then let it all grow from there.Valeriehttp://www.blogger.com/profile/08838637335272467485noreply@blogger.com0tag:blogger.com,1999:blog-2168729465276472459.post-80338491366655208632010-10-27T11:51:00.000-07:002010-10-27T11:51:12.037-07:00Yama Yoga in the middle east<div dir="ltr" style="text-align: left;" trbidi="on">Yama Yoga is a yoga studio based in Doha, Qatar. We have two branches and as you walk into one of them, our new one which we have just opened at the Ritz Cartlon in Doha, you overlook the Persian Gulf or Arabian Sea (depending on your politics) and Qatar's new island - The Pearl. It is an amazing place to be, a more amazing place to be teaching and practicing yoga. <br />
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I thought I would start this blog to talk about yoga in the middle east - yoga as we practice it, yoga as we experience it. I have also been writing and publishing articles on yoga for the last three years and I wanted to have a place to put them all together. So the blog will offer some articles I have written as well as random reflections on teaching yoga in a conservative middle eastern society and how to balance on the political edge. Yoga is personal but although you can get away from the idea of yoga being a religion we can't get away from the recognition that it is political. Yogis have an agenda - yoga is our tool. Transformation is the goal.<br />
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But welcome to the Yama Yoga blog. Please share your comments. Valerie</div>Valeriehttp://www.blogger.com/profile/08838637335272467485noreply@blogger.com0