July 18, 2008
Vacation Week
Just a reminder that there will be no classes the week of July 28th through August 3rd. Take this time to deepen your home practice or do your yoga on the beach! Enjoy the week and be ready to go Monday August 4th!
June 26, 2008
Beat the Heat
It's Summer! And with summer comes heat. For some of us this is welcome news to our internal and external beings. But for some the intensity of the heat can bring lethargy, aggravation and discomfort. Try this simple Pranayama (breathing technique) to help cool you from the inside out both during your yoga practice and anytime you begin to feel overheated. The names of the techniques are called Sitali and Sitkari, which are done by inhaling through the mouth and exhaling through the nose. To do Sitali, sit in a comfortable position, make an O shape with your mouth, like you are going to whistle, and curl the tongue lengthwise. Then, as B.K.S. Iyengar instructs in Light on Pranayama (Crossroad, 1998), "draw in air...as if drinking with a straw and fill the lungs completely." Withdraw the tongue, close the mouth, and hold the breath for five to 10 seconds. Exhale through the nose. Repeat this cycle for five to 10 minutes and then rest and breathe normally. If you can't curl your tongue, try Sitkari, which is similar to Sitali except that the tongue is kept flat. Part the lips and allow the tip of the tongue to protrude slightly. Practice gently and without intensity. Both of these techniqes help to cool the air that is being brought into the system...sort of like our modern day air conditioning! So don't sweat the heat--Be cool!
May 17, 2008
March 25, 2008
Welcome Spring!
Finally it seems we are leaving winter behind. This is a time of great renewal and that includes our yoga practice. Spring is a wonderful time to re-energize your practice with some time honored techniques. Many of these techniques help to cleanse the body of the sluggishness of winter, much like spring cleaning your house. Try these simple yet effective techniques to clean your energetic house and let that fresh air of spring in.
1) BREATHE: The stale air within our houses and indoor spaces takes its toll on our bodies. Now that the weather is turning warmer get outside and do some deep breathing. If you can’t go outside sit by an open window to practice this pranayama technique.
Sit comfortable and close eyes. Rest hands on belly. Breathe in through nose until belly is fully extended then hold that breath in for a second or two. Slowly exhale until you feel the belly contract…try to push out the last bit of breath. Take two normal breaths in between and then do the extended breath again. Repeat up to 5 times. This will help to wake up the lungs, the nervous system and will give you increased energy.
2) MOVE: Get moving with a more energized yoga practice. Spring is a time to get the cobwebs out of the body and re-awaken the fluid, youthful you. If you take one class a week, spring is a great time to bump this up. You will definitely notice major advances when you practice more often. If that’s not possible, this is a wonderful time to start a daily home practice, especially one that starts your day. Remember that you don’t need to do a whole hour class to benefit. A couple of significant poses every morning help to jump start the body and balance the mind. Good ones to start your day are Sun Salutations (or half suns), Triangle pose, Cobra pose, and Tree pose.
3) MEDITATE :Don’t worry…you don’t need to dedicate much time to this either, just a few minutes (perhaps after your asanas) dedicated to sitting quietly and perhaps envisioning the beautiful day you are lucky enough to enter into…. It can really change how your day rolls out.
4) PRACTICE RANDOM KINDNESS: Even when you are at your most grumpy, try being kind and considerate to others. You will find it changes your negative energy to positive, and in the meantime sends wonderful vibrations into the universe. Imagine that with every kind act or thought another flower blooms somewhere!
5) DETOX WITH DIET: Fasting is one way to cleanse the digestive system but it’s not for everyone. If you want to try it, this is an easy one as posted by Elson Hass, author of The New Detox Diet. “For starters, try a simple three-day liquid fast. “After three days, your energy starts to free itself,” says Haas. Take in only liquids: juices, vegetable broths, and teas as well as at least 8 to 10 glasses of spring or filtered water a day (2 of them when you wake up). Herbal teas made with slippery elm bark, dandelion, milk thistle, and licorice root will cleanse your digestive system and your liver. You can make fresh juices from fruits and veggies and add a little spirulina for extra flavor and amino acids. Take advantage of the natural inclination to slow down by going for long walks, meditating, taking naps, and writing in a journal. After your fast is done, start by eating whole grains and steamed vegetables.” If you feel fasting is not for you, try just lightening up. Dr. Deepak Chopra, a noted Ayurvedic M.D. recommends reducing dairy products, and eating foods that are more pungent, bitter and astringent rather that sweet, sour or salty.
1) BREATHE: The stale air within our houses and indoor spaces takes its toll on our bodies. Now that the weather is turning warmer get outside and do some deep breathing. If you can’t go outside sit by an open window to practice this pranayama technique.
Sit comfortable and close eyes. Rest hands on belly. Breathe in through nose until belly is fully extended then hold that breath in for a second or two. Slowly exhale until you feel the belly contract…try to push out the last bit of breath. Take two normal breaths in between and then do the extended breath again. Repeat up to 5 times. This will help to wake up the lungs, the nervous system and will give you increased energy.
2) MOVE: Get moving with a more energized yoga practice. Spring is a time to get the cobwebs out of the body and re-awaken the fluid, youthful you. If you take one class a week, spring is a great time to bump this up. You will definitely notice major advances when you practice more often. If that’s not possible, this is a wonderful time to start a daily home practice, especially one that starts your day. Remember that you don’t need to do a whole hour class to benefit. A couple of significant poses every morning help to jump start the body and balance the mind. Good ones to start your day are Sun Salutations (or half suns), Triangle pose, Cobra pose, and Tree pose.
3) MEDITATE :Don’t worry…you don’t need to dedicate much time to this either, just a few minutes (perhaps after your asanas) dedicated to sitting quietly and perhaps envisioning the beautiful day you are lucky enough to enter into…. It can really change how your day rolls out.
4) PRACTICE RANDOM KINDNESS: Even when you are at your most grumpy, try being kind and considerate to others. You will find it changes your negative energy to positive, and in the meantime sends wonderful vibrations into the universe. Imagine that with every kind act or thought another flower blooms somewhere!
5) DETOX WITH DIET: Fasting is one way to cleanse the digestive system but it’s not for everyone. If you want to try it, this is an easy one as posted by Elson Hass, author of The New Detox Diet. “For starters, try a simple three-day liquid fast. “After three days, your energy starts to free itself,” says Haas. Take in only liquids: juices, vegetable broths, and teas as well as at least 8 to 10 glasses of spring or filtered water a day (2 of them when you wake up). Herbal teas made with slippery elm bark, dandelion, milk thistle, and licorice root will cleanse your digestive system and your liver. You can make fresh juices from fruits and veggies and add a little spirulina for extra flavor and amino acids. Take advantage of the natural inclination to slow down by going for long walks, meditating, taking naps, and writing in a journal. After your fast is done, start by eating whole grains and steamed vegetables.” If you feel fasting is not for you, try just lightening up. Dr. Deepak Chopra, a noted Ayurvedic M.D. recommends reducing dairy products, and eating foods that are more pungent, bitter and astringent rather that sweet, sour or salty.
Regardless of how you welcome Spring, enjoy the ritual of renewal. Celebrating rituals is an important part of our feeling connected to the earth and one another.
Happy Spring!
Happy Spring!
February 20, 2008
Important Class Announcements
Due to my upcoming dance performance with AMEBA dance company there will be a few changes in the schedule for the first two weeks of March. They are as follows: Tuesday March 4th, Beginning Yoga 6-7:15p.m. will be taught by Maryann Lewis.
Wednesday March 5th, Intermediate Yoga 6-7:30p.m. will be CANCELLED.
Wednesday March 12th, 12:30-1:30p.m. will be CANCELLED.
All other classes will run as normal.
Thanks for your understanding...and come see the show!
Shanti, Tracy
Wednesday March 5th, Intermediate Yoga 6-7:30p.m. will be CANCELLED.
Wednesday March 12th, 12:30-1:30p.m. will be CANCELLED.
All other classes will run as normal.
Thanks for your understanding...and come see the show!
Shanti, Tracy
January 16, 2008
Recommended Reading
I am often asked for recomendations of books to further ones Yoga journey. Here are some books that I think are wonderful.
1) Living your Yoga by Judith Lasater
2)Yoga-The Spirit and Practice of Moving into Stillness by Erich Schiffman
3)Start Where You Are-A Guide to Compassionate Living by Pema Chodron
4)Yogi Bare-Naked Truth from America's Leading Yoga Teachers by Philip Self
Happy Reading!
1) Living your Yoga by Judith Lasater
2)Yoga-The Spirit and Practice of Moving into Stillness by Erich Schiffman
3)Start Where You Are-A Guide to Compassionate Living by Pema Chodron
4)Yogi Bare-Naked Truth from America's Leading Yoga Teachers by Philip Self
Happy Reading!
Yoga Etiquette
Here are some reminders to help you and your classmates get the most out of your yoga classes.
1) Before entering into a yoga classroom, please remove your shoes. It is a sign of respect for the practice as well as a symbol of transitioning from your daily life to your practice.
2) Try not to eat for two hours before a yoga class, and if possible, for one hour after class. Food in the stomach makes some of the poses uncomfortable, and can actually create digestive and circulatory problems. Food and drink also dampen the internal fire or “agni” that is an important aspect of the practice. Never bring food or drink into the classroom. If you feel you must drink during the class, please be discreet and use water only.
3) Try to arrive five to ten minutes early for the class. This will give you time to sign in, get situated, and calm and clear the mind. It will help you let go of the days events and bring yourself into the present moment. Try to use the time for this purpose. Out of respect for the practice and the fellow yogis, anyone arriving more than five minutes late will not be allowed to join class.
4) Do not leave class early. It is quite disruptive to the class as well as unsettling for your body and mind. The Savasana at the end of class is extremely important. It helps to calm the mind and connect the preceding asanas to the spirit. Schedule your time appropriately so that you can enjoy the whole experience rather than having to rush in or rush out.
5) Yoga is a journey within to stillness...so please be sure to turn off all outside disturbances such as cell phones, pagers, watch alarms and any other external distractions.
6) Make sure to let your instructor know if you have any conditions that may affect your practice such as injury, emotional disturbances or pregnancy. And be sure to always work within your comfort level.
7) Avoid wearing strong scented products. Yoga increases our awareness of all the senses and perfumes or other strong scents may be disturbing for others.
8) If you have any questions about the practice please ask me! I want each and every one of you to get the very most out of your yoga practice. Communication is a key aspect of the learning process.
9) Consider beginning a “sadana” or daily personal practice. Whether you take class everyday or practice at home, yoga was meant to be a daily practice. It is hard to maintain the physical, emotional and spiritual gains of the practice by only taking one class a week. You needn’t do a whole hour each day, but see if you can commit to at least a few poses everyday and a moment of meditation. You will be glad you did.
OVERALL...
Reach within your spirit, and execute yama and niyama, two of the basic principles of yoga –---codes of respect and restraint for yourself and respect for others-----
Namaste
Tracy
1) Before entering into a yoga classroom, please remove your shoes. It is a sign of respect for the practice as well as a symbol of transitioning from your daily life to your practice.
2) Try not to eat for two hours before a yoga class, and if possible, for one hour after class. Food in the stomach makes some of the poses uncomfortable, and can actually create digestive and circulatory problems. Food and drink also dampen the internal fire or “agni” that is an important aspect of the practice. Never bring food or drink into the classroom. If you feel you must drink during the class, please be discreet and use water only.
3) Try to arrive five to ten minutes early for the class. This will give you time to sign in, get situated, and calm and clear the mind. It will help you let go of the days events and bring yourself into the present moment. Try to use the time for this purpose. Out of respect for the practice and the fellow yogis, anyone arriving more than five minutes late will not be allowed to join class.
4) Do not leave class early. It is quite disruptive to the class as well as unsettling for your body and mind. The Savasana at the end of class is extremely important. It helps to calm the mind and connect the preceding asanas to the spirit. Schedule your time appropriately so that you can enjoy the whole experience rather than having to rush in or rush out.
5) Yoga is a journey within to stillness...so please be sure to turn off all outside disturbances such as cell phones, pagers, watch alarms and any other external distractions.
6) Make sure to let your instructor know if you have any conditions that may affect your practice such as injury, emotional disturbances or pregnancy. And be sure to always work within your comfort level.
7) Avoid wearing strong scented products. Yoga increases our awareness of all the senses and perfumes or other strong scents may be disturbing for others.
8) If you have any questions about the practice please ask me! I want each and every one of you to get the very most out of your yoga practice. Communication is a key aspect of the learning process.
9) Consider beginning a “sadana” or daily personal practice. Whether you take class everyday or practice at home, yoga was meant to be a daily practice. It is hard to maintain the physical, emotional and spiritual gains of the practice by only taking one class a week. You needn’t do a whole hour each day, but see if you can commit to at least a few poses everyday and a moment of meditation. You will be glad you did.
OVERALL...
Reach within your spirit, and execute yama and niyama, two of the basic principles of yoga –---codes of respect and restraint for yourself and respect for others-----
Namaste
Tracy
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