Breathe Deep -- Be Well

Balance Your Breath, Balance Your Body

I found this wonderful wisdom on yogajournal.com -- the breath can heal the body and the soul! Breathe Deep -- Be Well

If you feel out of balance during the day—on edge, irritable, stressed—you can invite balance back in with simple breathing practices. Because the quality of your breathing is so intimately related to the state of your nervous system, balancing your breath will help you feel calmer and more able to face the stresses ahead.
Take a few minutes sitting comfortably or lying in Savasana to observe your breath. You will probably notice that your breath is uneven and erratic. The breath is sometimes quick and sometimes slow, sometimes smooth, sometimes harsh. You might also notice that some parts of the lungs receive the breath more readily than others, or that your inhalation and exhalation are quite dissimilar. As much as you can, notice these qualities of your breath without interference and without judgments.
After several minutes of observing your breath in this way, begin shaping the breath to make it smoother and more regular. Without hurrying, you want gradually to guide your breath from its naturally rough and ragged gait toward a smooth and even rhythm. Make every part of the inhalation just like every other part of the inhalation, and do the same with the exhalation. This evening-out of the natural breath is called samavrtti, which means "same action" or "same turning."

Extended Half Moon at the Floor

Half Moon at the floor is a full body balance pose and a great place to start building balance muscles and focus. To begin take several rounds of Cat and Cow pose then a few Sun Salutations to warm the body and focus the mind. To enter into Half Moon at the floor begin in table pose, place the left hand in the center of the mat, pivot the left foot and leg to the left as you open the body – the top of the left foot should rest gently on the floor. Place the right hand on the right hip and extend the right leg so that the big toe edge of the foot is resting on the mat. Take the gaze to the sky, extend the right arm and point finger tips toward the sky, then lift the right leg off the mat so that the ankle and the hip are in line – breathe as you lengthen the right arm up and over the ear; the bicep will be hovering above the ear, the palm faces the floor. Reach through the finger tips and press through the heel, stack the hips, the ribs and the shoulders practicing this pose as if you are in-between to panes of glass. Breathe and sustain this pose for 30 seconds to one minute; to come out take the upper arm back toward the sky, close the hips, place the right knee on the floor as you place the right hand on the floor arriving in table pose.
**Benefits
Half Moon at the floor builds abdominal strength, opens the shoulders and chest and strengthens the arms. This pose also teaches the practioner good form in stacking hips, ribs and shoulders which is beneficial in many yoga poses.
**Cautions
Practioners with wrist issues should be mindful in the pose by lifting the upper finger tips toward the sky relieving the pressure on the lower wrist, rather than fully extending the arm over the ear. As you practice this pose lift up and out of the lower wrist—lengthen the upper arm toward the ceiling as if you are reaching for a rope hanging from the ceiling, taking the weight off the rooted palm and wrist.

Supported Headstand

This week’s yoga pose turns things upside down! Supported Headstand is all about empowerment and inner strength, not to mention really fun and challenging. As always, take some time to get centered in your breathing by sitting quietly for several minutes, warm the body by practicing a few rounds of Sun Salutation. Supported Headstand takes strength and courage; prepare the space you plan to practice this pose in by placing a folded blanket near the wall, this will act as padding for the forearms and head. Place the forearms on the blanket; interlace the fingers so that the pinkie fingers are resting flat on the floor. Root the forearms into the blanket as you roll them slightly outward, root the writs firmly toward the floor, point the thumbs to the ceiling and open the palms so that the back of the head gently rests against the palms. Tuck the toes and lift the sit bones toward the sky, your body will resemble a Downward Facing Dog shape. Walk the feet toward the elbows as you continue to root the forearms into the floor, firm the shoulder blades against the back – this will give you the support you need to come into the full pose. Walk the feet toward the elbows lifting the heels off the floor, creating the sense of buoyancy, do this a few times so that you can become more comfortable with your inversion. Be mindful of the breath and on an exhale lift the feet off the floor; restrain from kicking the feet up the wall as this can cause injury to the neck. To take both feet off the floor gently bend both knees and hop off the floor, using the strength of the core, the back and the shoulders to lengthen the legs up the wall. Internally rotate the thighs and press the heels toward the ceiling opening the soles of the feet to the sky. Be strong – firm the shoulders against the back, drawing them toward the tailbone, firm the tailbone toward the wall against the pelvis and breathe. Remain in this pose for 10 seconds or two full breath cycles. To come out of your Supported Headstand remain strong on the forearms and shoulders as you gently bring the toes down to the floor, drop to the knees and rest with the head down for 20 seconds, tuck the chin and roll up. As you become more comfortable with this pose you can build up to sustaining the pose for up to 3 minutes; be mindful adding 10 seconds with each time you practice.
**Benefits
Supported Headstand is wonderful with calming and centering the mind and can relieve stress and mild depression. This pose strengthens the arms, shoulders, lungs, core body and spine; Supported Headstand is empowering!
**Cautions
Individuals with back or neck injuries should use extreme caution in practicing this pose. Women who are pregnant should only practice this pose if they are experienced in the pose and should not begin the practice after becoming pregnant. This is a challenging pose and should be approached mindfully and with caution.
**Beginner's Tip
Practice with a friend! Beginners are often challenged with how to get their feet off the floor; practicing with a friend can help build confidence as they can offer assistance with the lift. If you are the spotter be sure that you allow the practioner to lift, act merely as a supporting guide.

Corpse Pose -- Savasana

(shah-VAHS-anna)
sava = corpse
This pose is generally preformed at the end of a yoga practice, however I recommend taking a 5 to 10 minute Savasana anytime you can get it. This pose calms the nervous system, relieves stress and has a wonderful affect on ones attitude. The body must be in a neutral position; while comfort is important, in order to surrender into this pose it is also important not to be “too” comfortable. While it is true that many people fall asleep during Savasana the idea is to hover in relaxation, to absorb your yoga practice and to calm your mind. Savasana can be meditative. To come into the pose sit of the floor with the knees bent and the feet flat on the floor in front of you, gently lean back using your hands and arms as support as you guide yourself into a flat position, lift the sit bones off the floor and move the soft parts of the buttocks so that the lower back rests comfortably on the floor. The arms will settle down by your side, palms facing the sky – this will open your heart and release your spine. Allow the feet to relax away from one another, soften your legs, hips and back. Relax the face, particularly the space in-between the eye, relax the jaw and soften the eyes beneath the eyelids. Soft face, calm mind, relaxed body. As the body settles in for some much needed and welcome surrender the question is what to do with the busy mind-- One technique I find helpful is to set one word to the inhalation and one word the exhalation – for example on the inhale repeat to yourself “Love” and on the exhalation repeat to yourself “Peace” as you inhale love and exhale peace you center your mind and relax your thoughts. Practice this pose for 5-30 minutes – using a timer can be very helpful in the relaxation process so that you do not have to watch the clock and so that you Savasana differs from nap time. Savasana came be one of the more difficult poses for practitioners, due to the noise of the mind, so Remember Practice Makes Possible.
**Benefits
Savasana calms the brain, relaxes the body and helps improve your state of mind.

**Cautions
If you experience lower back pain practice this pose with your knees bent, allow the knees to turn in and rest against one another and the feet melt into the mat.

Take a Look

Breathe.
Focusing on your breathing is an essential practice that draws your awareness inward and helps you experience the presence and flow of energy.

Relax.
The more you relax, the more you deepen awareness of sensation.

Feel.
Let your sense of feeling move beyond physical sensation. Acknowledge who you are as a being of energy.

Watch.
Sense who you are as a witness; be a scientist observing phenomena arising in and around you.

Allow.
Sense who you are with no preferences. Be present to the process of your life unfolding moment by moment.

yogajournal.com

Low Lunge Pose

This week's Yoga Posture is a shining example of a full body stretch when done properly. Begin in Mountain Pose with palms together in Prayer Position at your heart, as you are ready inhale the arms up and over head moving into a forward bend. From forward bend step the right foot back into a lunge pose and gently lower the right knee to the floor. Gradually take the right knee back until you feel a good stretch in the thigh and the groin. Place the top of the right foot onto the floor and sweep the arms out to your sides and up toward the sky. To fully experience this pose draw the tail bone down toward the floor, lift the ribs off the hips and reach through the fingertips. Open the heart toward the sky, firming the shoulder blades against the back body, take the gaze toward the sky and breathe deep. Keep the neck long and strong as you take the head back. Hold the pose for one minute continuing to breathe into the stretch. To come out of this posture bring all ten finger tips to the floor and step the front foot back into Downdog – be in Downdog for a few breaths to counter your Low Lunge Pose. Low Lunge lengthens and stretches the thighs, groins, abdomen, chest, lungs, shoulders, and neck—surrender into this pose and enjoy. Remember Practice Makes Possible! **Beginners Tip
If you find that you are struggling with your balance in this pose take the front toes toward the pinkie toes edge of the mat -- widening the stance on the mat.

**Cautions
Protect your back knee by placing a folded blanket on the mat beneath the knee.

Extended Big Toe Pose

Knee To Chest

Full Extension

Open Extension


Across the Body Extension










This weeks Yoga posture is deeply relaxing as it lengthens the hamstrings and refreshes the body. This posture is a cycle of four poses and can be practiced independently of other yoga poses within your practice. Practice the cycle on the right and then the left taking two minutes in each pose within the cycle, this will help you release and soften into your pose. Begin on your back, with a strap nearby; take a few moments to release the back onto the floor, lengthen the neck and soften the breath. In order to remain present within your breath ,set one word to your inhale and another word to your exhale; for example inhale love exhale peace repeat with each breath throughout your practice. From your reclined position, bend your legs and place both feet on the floor, draw the right knee toward the chest, clasping the knee with both hands. Melt the back onto the mat as you sustain this pose for two minutes, gently press the left foot into the mat creating alignment in the hips and shoulders. Place the strap across the ball of the right foot and fully extend the leg, the heel will press up toward the sky and the toes will point down toward the nose. Hold the strap in each hand, rooting the elbows down into the mat – continue to press through the heel as the hamstrings lengthen. Extend the left arm into “t” position and take the strap into the right hand opening the extension to the right—press through the heel and allow the left knee to fall open toward the left. Be sure that both shoulders are releasing toward the floor-- take the gaze to the left. Next, take the extended leg across the body, placing the strap in the left hand, right arm moves into “t” position and gaze shifts over to the right – again be sure that both shoulders are rooting into the mat. This extension across the body is a deep twist, enter into this twist mindfully. To complete the Reclined Big Toe cycle of poses, press both heels toward the sky and take several breaths noticing the difference in the right side and the left side. Move through the sequence on both sides creating balance in your body. Practicing this pose makes other poses possible.

**Deepening the Pose
If you have the flexibility rather than using the strap take the big toe into your hands.

Quick Recap ---The Reclined Big Toe Sequence
Knee to chest
Full Extension
Open Extension
Across the Body Extension

Are you ready to Emerge?

Emerging
By Denise Linn

Just as a new sprout pushes through the soil into the light, you are emerging. Ideas and things that have been incubating within you for a long time are now moving toward manifestation. This is an exciting time for you.... truly a period of new beginnings. Things for which you have been patiently waiting are about to manifest. A new seedling is most vulnerable, however, just before it emerges through the earth. It needs to be nourished and protected until it's strong enough to weather harsh climates, so you must take care to nurture your dreams and yourself in this tender time. Rest,eat well, drink plenty of water and take healing baths. Get ready: A new, joyous path awaits you.

" I am emerging into the light with joy and ease."

Upcoming Specialty Classes

February 1, 2010 Monday 4:00-5:30

Playing Your Edge

Build a more effective practice through finding your edge – the quality of our practice rests at the edge. Learn how to uncover your edge. Practice intensity without pain, experience strenuousness without strain, balance ease with effort. This playing of the edge can bring you into a deeper more meaningful practice.

March 1, 2010 Monday 4:00-5:30

Find your Root with Balance Poses

Have you ever felt like a bowling ball on a golf tee in balance poses? In building foundation, growing roots in this practice of balance we are able to move deeper into our relationship with balance. In this class we will explore what is means to build foundation in our practice; we will grow roots and find balance as a result of centering, breath, focus and practice.

Cost $5.00
Please sign up in advance

Sitting Dancer

This week’s yoga pose is a great fit with last week’s work. To begin move though several cycles of Dancing Chair pose to warm the body and focus the mind. Come into Mountain Pose, palms together in Prayer position at the heart, find a focal point on the floor and breathe mindfully; root the left foot into the mat. Soften the knees, find a spring in your stance, place the right ankle on the left knee and sit deeply bending the left knee and opening the hips as you press the right knee toward the floor. On the next inhale lift the fingertips toward the sky, extending the arms fully–- palms will face one another. To come out of Sitting Dancer, lift the crown of the head toward the sky, release the arms down to your sides as you place the right foot onto the floor. Create balance in your body by switching sides a few times. As you practice this pose you will be able to sit deeper and sustain for longer periods of time. Always start slow and build up in your practice.
Remember practice makes possible...
**Beginners Tips
Just as you would in Chair pose, stand with your back to a wall when performing this pose – adjust yourself so that when you bend your knees your tailbone comes to the wall and is support just slightly – this will help you sustain the pose longer as you work toward building strength.
**Benefits
Sitting dancer builds balance, strengthens the thighs and gluteus, this pose also opens the hips.
**Deepening Your Pose

Practice this pose by switching back and forth between sides quickly and notice how your balance changes when you shift your focus.

Take the Chadaranga Challenge

We all want to build muscle in our arms -- here is a fun way to do it-- not to mention refining your Chadaranga Pose! Start Today and take the challenge for one month! At the end of the month revisit your Chadaranga at the floor...

Practice this challenging pose standing upright. Stand and face a wall, step the feet an arm’s length away from the wall. Press your hands against the wall, slightly lower than the level of your shoulders. Hug the elbows in and back and take the nose to the wall and back to center– repeat this at least 5 times – choose your number of repetitions for the challenge and practice this Chadaranga at the wall every day until February 16th.

Things to practice:
• Lengthen your tailbone into your heels and lift the top of your sternum toward the ceiling – open your heart.
• Keep the neck long and strong – shoulders down.
• Keep your face soft.
• Practice Makes Possible!

Chair Pose

This week we take a seat into Chair Pose, known as Powerful Pose or Fierce Pose, also known as Utkatasana (OT-kah-TAHS-anna) in Sanskrit. Chair Pose engages the entire body, builds fire, increases the heart rate and calls on the practitioner to remain committed to the breath – finding a balance between effort and ease. To enter into this pose begin in Mountain Pose, take several breaths calming the mind and focusing your efforts on the center line of the body, the spine. On your own inner cue inhale and lift your arms-- finger tips to the sky, gently bend the knees on the exhale. As you bend the knees, root the shoulders into the body taking the fingertips slightly forward – shoulders firm against the back. Roll the thighs toward one another and bend the knees more – the knees will be over the feet, as the sit bones tuck and the torso shifts slightly forward. Remain in this pose for several breaths—to come out of this powerful pose deeply inhale, lengthen the knees and draw the fingertips swiftly and gracefully toward the floor and then back over head – resting the palms together at your heart to complete the pose. Play with this pose by moving through the steps from breath to breath as if to dance though the movement, as a way of warming the body and grounding the mind. Sustaining Chair Pose will bring warmth and strength to the body-- work your way up to one minute and beyond.
Remember practice makes possible...
**Beginners Tips
Stand with your back to a wall when performing this pose – adjust yourself so that when you bend your knees your tailbone comes to the wall and is support just slightly – this will help you sustain the pose longer as you work toward building strength.
**Benefits
Utkatasana is a full body workout with a deep anatomical focus on the thighs and buttocks. Practicing this pose will bring strength to the thighs, ankles and the spine, the heart will pump and the heat will build. This fierce pose has empowerment written all over it!
**Deepening Your Pose

Sit deep into your pose, bring the hands the tops of the thighs tucking the pinkie finger side of the hand into the thigh crease, press the heads of the thigh bones toward the heels as you press the heels into the floor, lengthen the ribs off the hips. This will create a downward motion and an upward lengthening motion – building balance and strength in your pose.

What is discipline?

Put quite simply "Life is difficult!"

Ask yourself the following questions
--Am I making my life more difficult?
--Are my expectations extremely high, too high?
--Is the list of things I "have to do" long and laborious?
--Am I truly present when it comes to my do to list?

After reading Living Your Yoga by Judith Lasater I was struck by the following question. What if disciple had less to do with accomplishments and more to do with my intention and my commitment?

Breath of Character

I often talk about how this practice of yoga is ones own, "It's your practice!" I remind myself and my students. We can choose how we want to interact with our practice, how it effects us, where we go with it and what we do with it -- here is a great spin on this concept thanks to Yoga Journal's Daily Insight.
Namaste -- Mariah

In our yoga practice we wish to liberate the truth of ourselves so that we can taste our own beauty. The ingredients of an asana practice are flesh, mind, and breath. Your flesh and bones have a basic nature, a genetic and personal history that must be honored. Your mind has a quality different from other minds. The voice in your head is heard by no one else. Your breath has a character.
In your practice this week, take some time to savor the fact that you have what you have, and you can do whatever you can do. Tell yourself as you do poses that your legs have what it takes to support you, your arms and chest can be free and expressive, your breath can be one with the breathing of the planet.

Holiday Schedule

Just a reminder to my students...

We will not have class the week of Christmas-- but will pick right back up on Tuesday the 29th. I hope to see you at the special Celebrate Twenty Ten session!

I thank you from deep inside my heart for your support and commitment to Yoga in the Canyon. This program is near and dear to my heart, I believe that one day in the future I will have a Yoga Studio here in Riggins to share with all of you.

Thank you for practicing Yoga!