Sunday, May 22, 2011

Take a seat

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.  Generally seated poses incorporate forward bends for lengthening the body, twists for detoxification, and abdominals for building a strong core.   You can also work on opening your hips in your seated practice.  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.  Another aspect about seated poses is that most of them are inward facing and therefore promote a sense of calm.  Focus on this calming introversion to get the most out of your seated practice.  

Below are some links with lists of possible seated poses.  As you go through these you can think about the different emphasis you can take with each practice.   Some days you might want to focus on deep forward bends for lengthening while other days the focus will be on opening the hips.  Each practice should contain five to ten minutes of abdominals.  Follow your seated practice with your backbends and a closing section.  Remember the more time you spend on your seated and closing poses the calmer and more gentle your practice will be.  Enjoy the peace that they bring.

Namaste

http://yoga.about.com/od/yogasequences/ss/seatedhips.htm

Practice all the time everywhere



Sunday, May 15, 2011

How to build a practice

A lot of students on the 40 day challenge have been asking about how to build a home practice.  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.  It works as a technique – just remembering what felt good in your last class  – 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.

Each class and each practice should have a beginning, middle and end – it should be structured as an arc.
Always take some time at the beginning to focus – a few moments on the breath, a formal pranayama, a chant.  Take this time to settle the mind and come into the body and the moment.

Start with warming up.  This will be different depending on your level but usually involves some form of the sun salute.  Here are some links to some different forms of the sun salute.
                Dashama http://www.youtube.com/watch?v=yuvfHTaftLQ
                I yoga life http://www.iyogalife.com/workouts/Sun_Salutation_A_B.shtml

After sun salute the focus should shift to standing poses.  This is where the energy starts to lift and the body begins to heat.    Depending on the length of your practice you can do as few as two or three or as many as six or seven.  You can usually mix these up however you like.  Again here are some links.

After the body is warmed and heated you can come to the floor and work some seated poses, some twists and some abdominal poses.  If you have to shorten your practice this is where you can abbreviate.

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.

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. 

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.)  The appendix has a very structure week by week practice sequence. 

I hope this helps.  Again the main thing is just to start and keep on going once you have started.  Be intuitive and listen to your body and breath.  Let the yoga grow from there.

Namaste

Friday, April 29, 2011

Forecast a day of rest


The Yama Yoga Challenge – 

Tip 1:  Forecast your day of rest.

As you begin the 40 day challenge begin by setting a schedule.  For strong and motivating practices visit the studio whenever you can.  For the days you simple can not get there do a home practice.  Five to ten minutes still counts – just as long as you do something.  Regardless of if you are at the studio or at home  make one day a week a restorative restful session.  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.

Check the out the following links for more information on restorative yoga.

http://www.yogaandpilatestips.com/what-is-restorative-yoga/

And for some video tips look at these.


These are just some random examples – there are many others.

Oil baths

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.   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.

For more information on this see

http://elephantbeans.wordpress.com/2009/10/22/pamper-yourself-diy-castor-oil-bath/  or any castor oil bath reference on the web site.

Good luck in your preparations.

Namaste


Tuesday, April 26, 2011

The Yama Yoga Challenge

The Yama Yoga Challenge
40 days of Practice for Personal Renewal and Transformation.
“Excellence is not a singular act but a habit. You are what you repeatedly do.”

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...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 yoga 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.

The Yama Yoga 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 yoga teachers all committed to the same practice. The practice of yoga for 40 consecutive days will detox and strengthen you in every way. It will solidify yoga 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.

The Yoga Challenge starts May 1 and will run to June 9th.


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

We recommend a combination of classes at the studio and home practices.

To help you in this we have unlimited yoga class packages available:

Ritz for 40 days unlimited - 1800 QAR
Garvey’s for 40 days unlimited – 1500 QAR
(Workshops not included in this price.)

So the countdown is on.  Three days till it all beings.  Lets see where it takes us.


Namaste


Thursday, March 10, 2011

My speech for International Woman's Day

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.  


Your Excellency, members of the Indian Women’s Association, ladies.  Thank you for your kind introduction and for your invitation to speak to you tonight.  I am deeply honored to be here.  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.    I am also the director of Yama Yoga studios, a center for yoga, dance and well being located here in Doha.  In both of these roles I work predominately with women.  VCUQatar as some of you may already know was the first university on Education City and opened as a women’s only school.  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.  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.  In both I am involved in facilitating their drive towards self actualization, their exploration of their passions and creativity, their independence and their freedom.  

Obviously the opportunity these women have to explore like this is the result of the drive and passion of our mothers.  As many of you already know we are celebrating the centennial of women’s day this month.  100 years ago on March 19th in 1911 one million people came out to protest against unfair wages and poor working conditions for women.  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.    Women need to thieve not just survive and our work and the conditions of it should ultimately be about this.  

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.  This has not been my experience nor the experience of the role models that inform the way I live.  I am the daughter of a strong mother, the great niece to an extraordinary artist and the sister of a leading environmental technologist.   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.  

To speak briefly of my role models and the lessons that they taught me:  first my mother.

As the oldest of ten children I came from a chaotic and hectic home environment.   My mother’s slogan was – you think education is expensive, try ignorance.  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.  Our house was always a mess, our dishes were never done but for the most part our homework always was.  I remember the day my brother was born – the youngest of our ten.  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.  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.  Her struggles were many but the lesson was strong.  Always strive and never give up, regardless of the odds. 

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.  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.  My aunt taught and performed piano until two days before her death at the age of 93.  She was finally recognized for her work, her artistry and her achievements by being nominated as  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.  The lesson she taught me -- always worked at not just a job but at a passion and always served your family.     Her motto and key slogan was stickability

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.   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. 
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.   

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.  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.  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.  So too with our students.  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. 

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.   

I was in my early 20s when I first went to India and fell in love with yoga.  I remember my first yoga teacher, an elderly woman with a long silver plait and white sari.  I would go to her house and with her grand children around us we would practice salutations and breathe and chant.   She was the one that began me on this journey.  Since working with her over 20 years ago I have returned to India 7 times but unfortunately all my subsequent teachers were men.  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.  

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.  Two things leap out. 

The first is the concept of tapas.  Tapas as presented in the Yoga Sutras translates as heat, fire, passion, dedication or more properly burning desire.  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.  Tapas is the basis of my practice and the foundation of my way of life.        

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.’

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.  Remember it is never an indulgence but a necessity.  Work on your fulfillment and let it nourish you and your family and our future generations.

Thank you

Thursday, March 3, 2011

Those Internal Changes

Usually the first question I am asked when I tell people I teach yoga is will it help me loose weight.  The answer I provide “well, yes, um no, it really just depends,” has people turning away – bemused and disappointed.   So here it is – the low down on yoga and weight lose.

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.  All yoga can help but if weight lose is your particular goal you should practice astanga yoga, power yoga, flow yoga or hot yoga  3 to 5 times a week.  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. 
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.  In short it deals with it all even as we think of the particular.

This is where yoga can help with weight issues even if you start with or choose to practice a less vigorous form.  We need to remember that being overweight is not just a physical problem.  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.  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.  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.   

So yes – yoga can definitely help anyone begin the process of weight control – but no – yoga is not about that.  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.  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.