Friday, February 15, 2013

So who's Kathy Anyway?


   If you have been reading the past few posts, you may be wondering who this new person is writing for the Essencia Yoga blog.  Well, I am here to introduce myself.  My name is Kathy Szczesniak.  I found Jeannine through the Yoga Alliance website when I was looking for a local yoga studio that does teacher training.  She was the first school I called, and the last.  At first, I was unsure if I was ready to take the plunge into becoming a certified yoga teacher, and Jeannine made sure that I knew that was okay and to take my time.  Well, I am here to tell you that everything happens for a reason.  Over the next couple of months, Jeannine and I kept in contact until I found some time in my schedule to begin training.  What an experience!  My first day, I was welcomed with hugs and laughter while all the other teachers in training welcomed me with open arms.

  Since I have finished my training as of January 31st, Jeannine has given me the wonderful opportunity to help out with the Essencia blog.  I have a health blog of my own (Luana Ola) that I have been writing on for just over 2 years.  I am so honored to now be writing for Essencia as well!

   For a little bit about my background, I have a bachelor's degree in Exercise Sport Science from Carthage College and am currently working on a license to be a Registered Dietitian at Dominican University.  I am also a published author of the book, Medieval Feats and Marvelous Treats.

  These posts are inspired by conversations we've had thorough training and spontaneous ideas.  I hope you have been enjoying the posts and will enjoy the posts to come as well.  Please feel free to comment all you'd like, we love to hear what our readers have to say!


We have found a joy in partnering in this adventure.  When we work together, we can lean on each other for strength and courage to pursue anything.

Luana ola!
Namaste.

Thursday, February 14, 2013

Ideas to Share the Love

After the hustle and bustle of the holiday season, we can tend to become secluded and might feel overwhelmed with all the things to catch up on from the start of the new year.  It is during this time that we all need to step back and give ourselves a little love.

Whether or not you are in a relationship (which can include kids, a spouse, significant others, or any one of the other forms of relationships that we all have), take some time this Valentine's Day to connect with yourself and enjoy being loved.

Some ideas to share the love:

  • Set a timer and sit in silence for at least 10 minutes.  The longer you can be still in silence, the better, but just being still  and being one with your thoughts and emotions is a good way to really show yourself how much you care.  You care so much about your health and well-being that you just took time out of your busy day to pamper yourself with silence.
  • Sit in front of a fireplace with a cup of hot tea and a good book.
  • Just do something you love to do.  Now is the time to make time for yourself and be with those you love


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Written By:  Kathy Szczesniak from www.luanaolaenjoylife.blogspot.com
Written for:  Esssencia Yoga



Thursday, February 7, 2013

Partner Yoga


If the thought of practicing yoga is intimidating to you, or if you just want to change up your yoga routine, try adding a partner to practice with you!

Partner yoga can be such a fun and new experience to try with a friend or loved one.  This type of practice brings a sense of connectedness between yourself and the other person.  It can strengthen relationships by building bonds and breaking boundaries. 

The really cool thing about partner yoga is that it changes up the routine of yoga and adds a whole new dimension! You will feel your body in a whole new way and come to find that the postures you might have been doing for years is completely different with someone's assistance. The important thing to remember when practicing partner yoga is to try to breathe in rhythm with each other so that both of your energy’s connect and you can feel the bond.
Some postures to try:

  • Downward facing dog with one partner either pushing or pulling lightly on the hips.  This will create a space in the lower back and shoulders that you could not experience alone.
  • Boat pose with your feet touching your partner’s and if you are flexible enough, you can hold hands.
  • Dancer pose, reaching the extended arm towards each other; maybe even touch hands! It really makes you feel the stretching and strengthening that occurs in your legs.
  • If you are not yet comfortable practicing a supported headstand on your own, try it with your partner in front of you as support.  This way, you know that if you lose your balance, he or she is there to catch you before you fall.  Come to think of it, isn't that what great friendships and relationships are for?

In addition to the wonderful benefits you receive physically, this would be a wonderful idea to incorporate into assisted living homes. As human beings, we need the sense of touch on a daily basis. Something about this sense brightens the energy within our bodies and we feel more happy, more alive. Having partner yoga and deep breathing can really help people feel more at ease, connected, and happy.

Try it out during this month of love.

Namaste.

Tuesday, February 5, 2013

Embracing our Failures

We so frequently glean things from our practice and can integrate the lessons into our lives, bringing about a truly holistic benefit to our Yoga.  As teachers we will often hear ourselves say, "embrace this as a practice, and not a performance, where we have expectations of ourselves, our teachers and our abilities ... but rather use our limitations and even 'failures' to our advantage that open the door to various kinds of opportunities.
Our thought processing is not always effective in helping us grow.  We might, by default make irrational decisions if we aren't more intentional at the front end.  Heidi Grant Halvorson, writing for productivity and ideas blog the 99u, points out that when we try to avoid our  failures we eliminate creative possibilities.
The problem with the Be-Good mindset is that it tends to cause problems when we are faced with something unfamiliar or difficult. We start worrying about making mistakes, because mistakes mean that we lack ability, and this creates a lot of anxiety and frustration. Anxiety and frustration, in turn, undermine performance by compromising our working memory, disrupting the many cognitive processes we rely on for creative and analytical thinking. Also, when we focus too much on doing things perfectly (i.e., being good), we don't engage in the kind of exploratory thinking and behavior that creates new knowledge and innovation.
Let's allow for ourselves to be human, as we live in a world full of them.  Each of us embracing our limitations and extending space and margin to ourselves and others ... learning from failures and accepting them as part of life's journey.

Backpain and Yoga

We all carry stress in our bodies in different parts, but many people hold the bulk of their tension in their upper and lower backs.  When we hold tension in any location, it increases the chance of injury due to the tightness and inflexibility in that area.  In our backs, especially, inflexibility can lead to tight hamstrings, head aches, migraines, and an overall lack of comfort.
There are many reasons for having back pain including, but not limited to: poor posture, stress, working conditions, and even medical needs.
Yoga can help to ease back pain by strengthening the core muscles so it is better able to carry the body and by stretching the back in all directions to increase range of motion.  These two components are what yoga is all about and can leave you feeling refreshed and lighter in only a few practice sessions.
If you have a "bad back" and it hurts to do some of the postures, ease up on your body, be gentle with it, and just do what you can so that it does not hurt.  It takes time to develop strength and flexibility, just like it takes time to make changes throughout other parts of your life.  Be patient and breathe into each posture.  The breath of life is a powerful tool in healing and making life more joyous.

Lineage

Such a meaningful practice.  Having learned so much from Andre Lappa in my 500 hour work,I treasured the opportunity of attending his workshop.  Not only was it rewarding to be under his instruction, but very special to have Annie, a Yoga Teacher, who recently came through Essencia's Teacher Training Program. In many ways, appreciating the way yoga honors lineage and teaches respect for the many who have gone before us and who will come after us. Humbling and inspiring to see our place in line!
Preview a sample:  http://youtu.be/cgiMV0nngm8

Benefits of Customized Yoga

The priority of Essencia Yoga is to grow in quality and efficiency.  Personalizing the methods of teacher training to the student and their needs requires great diligence and discipline.  This organic movement seeks artful collaboration between the student and teacher, which come together in ease when we are unitied in the spirit of learning.
This customized approach provides various options for the student.  Through working more closely with the student than in a larger group setting, the teacher can have the time needed to more deeply listen and interact with each individual, really being able to personalize the curriculum.

Essencia Yoga is Online

Overjoyed to see this venture finally accessible to all.   ESSENCIAYOGA.com provides various tools for individuals and communities who seek to make a difference in their own lives and those around them.
The Question arises ... what is living life at it's essence?  And how will Essencia Yoga help me more effectively arrive?
It is not that Yoga is THE answer, but rather that it provides a journey to a quiet place that enables the answers to flow.
The business aspects of this journey have been long-time coming.  As though a simmering of various unique herbs and spices coming together to bring about a flavorful concoction that will bring about numerous options that can enrich your life.  Join us in your own personal journey of discovery and find yourself living in great and greater alignment with your own essence.

Yoga in a Wheelchair

Wheelchair Yoga
With great joy I pass on some of the most rewarding highlights of my yoga experience.  Already convinced that the benefits of yoga can and should be experienced by all, I became reassured as I witnessed the most unexpected participants come to life in this practice.  I saw and heard first hand from those who have either lost mobility over time or due to injury, even some who have had physical challenges to deal with for a lifetime, reap in vast benefits and rewards from their own yoga classes and practice.
Though I had known of these classes, it wasn’t until I did my further training with Paul Jerrard Jr. in Attleboro, MA, that I was able to observe and learn up close the way these classes are shaped and taught and performed.  Clearly my mentor had invested himself into many of these relationships over time as these were people who trusted and respected him.
This is where I would like to emphasize the importance of how we should teach, especially and specifically to this dear population of individuals. Many of the common old age ailments are as follows:  poor posture, Arthritis, Stress/Tension, Osteoporosis, High Blood Pressure, Insomnia/ Fatigue, Loss of muscle mass, Autoimmunie concerns, Cholesterol issues, loss of mobility, fragile bones, breathing problems, memory loss, disc injuries, loss of balance, indigestion, heart concerns, spinal degneration, Anxiety/Depression, loss of flexibility, increase in fat mass, etc.  As the over-arching factor, most elderly have a decreased sense of overall well-being.
Practicing Yoga will increase the following:  muscle strength and endurance, flexibility, energy, blood flow, oxygen flow, blood circulation, mental clarity, cardiovascular health, mental health, good mood, improved sleep patterns, Endocrine system, nutrition absorption, elimination health, quality of life, etc.  It can decrease the following:  risk of osteoporosis, fatigue, fat mass, bad cholesterol, etc.  Overall posture is improved along with range of motion.  All of this feels good!
The sense of loss that each individual experiences is immense as we move into those later years.  However, a sense of feeling healthy and free will enrich their lives.  Beyond the benefits of the postures and breathing is the opportunity for meditation and relaxation.  This has the potential of relieving myriads of mental and emotional burdens that continuously constrain a person with tension and stress.

Why I love Being a Yoga Teacher

The Unfathomable Reward of being a Yoga Instructor:  My answer may surprise you.
People come to yoga class for endless amounts of reasons.  I’m here to tell you that as the one privy to knowing some of these reasons, there are times where I am simply in shock as I listen to testimonials of how Yoga has met the practitioners right where they are!
Yoga is not the answer to everyone’s problems, nor does it claim to have all the solutions.  It simply offers a practice that calls us to engage with all that we have, no more, no less.  We come to class, young to old, male and female, all races, religions, financial statuses, etc. etc. etc.  Each one of us arrives to practice with our particular requisite and expectation of how yoga might enrich our lives.

"Teaching yoga is an offering, of oneself and what one has learned ... when you see it making a difference in people's lives ... it all becomes worth while!"   Jeannine
Well, as one who feels honored to lead a class to the various participants, I do often get to hear feedback.  The insight into the parts that you shed light on, bring about bountiful reward.  In fact, it increases my passion to teach and stirs me toward really encouraging those interested in bringing about holistic health to individuals and communities to take the necessary steps and give of yourself, become a YOGA teacher; it will leave you with an immense sense of fulfillment.
Following are a few testimonials of students with various backgrounds, in a variety of settings, finding themselves amazed at what they found resulting within them after practicing.
Yoga Studio:
First time Attendee:
“I am a musician and spend hours practicing, finding myself needing a break, but not just rest, something that will promote healing in my hands and arms while I am not playing.  This has done that for me.”
Regular Practitioner:
“I wouldn’t call myself a stressed out person, but when I came here to give my mind a break from my to-do list, I have seen that I was all stressed out.  I don’t miss a class and find that I feel better than ever.”
College:
Students:
“I love coming to class because even though it is full of people, I am able to feel like I get positive alone time.  I even forget that I am on campus.  It’s like my vacation … I need this so much.“
“I have suffered from exhaustion, and have been told that it is fibromyalgia.  Yoga has been challenging for me, but with great results.  My posture has improved so dramatically that it has gotten me compliments, which in turn encourage me and I think all of that combined increases my confidence.  People see me smiling and I feel more productive.”
“Thank you so much for allowing this to be a spiritual time as well, I feel like my body is cooperating with my spirit and allowing me to worship God.”
Staff:
“It is the perfect mix between a most spectacular nap and a revitalizing boost to make it through the rest of the day, feeling great.”
Faculty:
“Thank you so much for teaching this class that incorporates; mind, body and spirit.  I walk away all-together refreshed.”
Convalescent home:
Participant
“The breathing exercises followed by the movements and then the relaxation relieves me from the tension in my neck and shoulders, so much, that it is on the days that you come in, that I am able to sleep.”
Spouse of Participant
From a very caring husband of a wife who is in a wheelchair and incapable of caring for herself, after practice he says:  “If anything at all, you need to go away from here knowing that you have relieved the tightness in my wife’s hands.  She hasn’t had relaxed hands since I can remember.”
Staff
"We love when you come in, you get them to participate and you even give us an opportunity to benefit from yoga.  I can’t even tell you how much WE need it and how much it helps us in our day."
Daughter of Resident Participant
“I wish they could have yoga everyday of the week.  It just helps him to get that mood boost that he so desperately needs.  He actually smiles afterwards!”

Can you imagine how delightful this is?   This is about being a vessel that imparts the tools that help this healing process take place.  I cannot believe how blessed I am to do this for a living.  Thank you to all of those who went before me, who have instructed and enriched my practice, making me who I am today. Thank you to the many amazing teachers I have learned under, most recently, to Paul Jerrard. Kris, Chris, Elizabeth, Tomasz, Tia,  and beyond.
(And for those of you, who have been going to classes regularly, please, be sure to share what impact yoga has made on you, it refreshes and inspires and makes for better teachers.)

Prenatal Yoga

Embracing the changes that occur in the various seasons of our lives by maintaining our disciplines of practice whenever possible will help keep us centered while making room for all the exciting adjustments along the way.The more support we allow for ourselves in this season, the more we will experience the nurturing possibilities found around us, helping us to mother our babies in their transitions from the womb into the world; bringing about the greatest possible care for our little ones.
Let's capitalize on this miraculous gift of a season in pregnancy.  Each stage brings about unique realities for both the wee one within us as well as ourselves.  Practicing Yoga while pregnant puts us more in tune with some of the changes occurring in our bodies, minds and spirits as we make way for life to come into its fullest expression and form.
Not always the bliss that we expect it to be, carrying the additional load can take a toll on us in various ways.  Many mornings the stiff muscles remind us that soon we will be face to face with childbirth.  These awakenings can stir us toward better preparation through practice.  With Pranayama and Asana practice under safe instruction, one can develop a renewed sense of empowerment and greater self-awareness.  The concentration that comes about with breath control and relaxation confirms the various benefits of Lamaze and Bradley methods.  The centuries of experienced women that have gone before us, help to set us up with all kinds of tools that promote holistic health and strength from trimester to trimester.
Yoga encourages us to maintain proper alignment and enables us with meditation techniques to have a more stress-free self.  We cannot always change the environments in which we work or live to bring about greater peace, but we do have the ability to restrict the impact of those variables upon us.  This will be evidenced in the increased potential of relaxation.  Where our whole self comes away renewed and refreshed.
This energizing discipline of yoga practice for the prenatal phase is also true for the postnatal stage.  More to come on this subject soon ... stay tuned!

What is "Essencia"?

What is at the "essence?"  What is "essential?"
When thinking about names, much like when having a child, you want to find the most fitting word that not only defines and describes, but that sounds suitable as well.  Since we are offering bilingual classes, being a pronounceable word in Spanish and English is necessary.  Then you think of the word essential and we no longer deal with extras but come back to the basics.  By working immediately with the fundamentals of yoga, we find that we are lead to the foundational elements of life.  When these items are at the heart of the matter, they are also crucial and vital to have working optimally.  Hence the name “Essencia Yoga.”
“Yoga,” symbolizes the unity of spirit, mind, and body.  It comes from the Sanskrit word yuj, which means joining or bringing union to.  Though not a religion or even a format of worship of a particular god, it does acknowledge that the greatest union to be made is the finite with the infinite.  It is seen more as a science of living a holistically healthy, meaningful life with purpose.  A life that has the mind, body and spirit integrated, living in unity as one.
With various forms of Yoga, including Raja Yoga, Karma Yoga, Jnana Yoga, Hatha Yoga and Bhakti Yoga, we will highlight here the Classic Hatha style of Yoga that we instruct and train others to teach.  Eventually, I do want to take up each of them and unfold them so that we can value and learn how to incorporate them into our lives.  For now, we will stick to the ABC’s of what our focus is.
“Hatha Yoga” is where the body is prepared to be the best possible vessel to carry the mind and spirit.  It is broken down into “seven stages” where the last for come together to form “Raja Yoga.”  (The following portion is derived from a clear layout in Indra Devi's book, Renew Your Life Through Yoga.  It was a fantastically clear read that might be of interest to you if you seek to explore further).

  1. Asanas, (postures) which involve deep breathing, movement and exercise, and relaxation.  It also incorporates the topic of nutrition and cleansing.
  2. Pranayama, (breathing) specifically speaking of Prana, and the flow of the subtle life energy.
  3. Prathahara (nerve control) where we become more aware and in tune with our thoughts and patterns of thinking.
  4. Dharana (focusing the mind) practicing concentration and staying on target.
  5. Dhyana (meditation) which results after practicing number 4, where the focal point is not material but more of a spiritual nature.
  6. Samadhi (bliss) when number 5 has taken place and there are no distractions that interfere in this moment.  It is experiencing the union of finite with Infinite.
  7. Yama/Niyama (10 rules of moral conduct) a lifestyle where we strive toward

  • 5 Yamas Abstentions of: injury, stealing, lying, wasting, and coveting.
  • 5 Niyamas Observances of:  purity, contentment, austerity, wisdom, and awareness of Higher Power.
An adherence to the above disciplines, according to the ancient study of Hatha Yoga would allow for a freedom found from the entanglements, or we could call them non-essentials, that this world has to offer.
St. Francis, may be an example known and respected across the board as someone who learned to live attached to the essentials of life and free from the bondage of attachment to non-essentials.  He was said to have experienced divine happiness in the unity he shared with the Eternal One.
More specifically, we see that this material world we live in has us all going through ups and downs, unable to get a lasting sense of peace.  The honor and respect gained by wealth or position can be lost, as can the wealth and position itself.   If we place our value on any of those things, or anything, for that matter that will pass away, we will find ourselves hopeless when they are gone.  Our complete dependence and security cannot come from the external world.
This is where we all journey, and at some point in life, come face to face with necessary  losses that shake our foundation and call us toward a deeper sense of purpose.  One that moves beyond what we can touch and see.  The cry within us, if taken seriously, can  move us more and more toward the Essence of Life.
The choices we make today, impact our tomorrow.  It is up to us, nobody else can take these steps for you.  What lies at the end for you?  This is a question we are each going to face sometime or another.  Will we be prepared?
May this questions stimulate us all and draw us closer to that Essence, that freedom and peace may abound.  It starts within us and can spread across the Earth.  Will we do our part and allow the healing to start?

It all Starts and end with the Breath

At the heart of the matter, is   b r e a t h i n g.
Often, the most basic steps are overlooked in many areas of our lives.  However, when taught to us adequately; as a foundational part of our practice, we will start and end with the focus on the breath.  Everything in between will be directed by that fantastic flow.  Even our thoughts and concentration are impacted by the tempo of our respiration.  By learning to breathe effectively, we will be able to impact the mind, the quality of physical movement; increasing stamina and endurance, and finally allow for the deepest form of relaxation.
Acknowledging that breathing is our most vital function, as it takes only a few moments of inaction in this area and we are dead.  Many studies have been done on the cause and affect of poor breathing patterns.  They have shown that it can lead to depression, lack of energy and even patterns of delinquent behaviors.  On the other hand, full and deep breathing leads to greater health.  It is oxygen that nourishes and activates all of the glands and organs in our body.  Our brain, heart, and digestive system cannot thrive to their full extent without our intentional deep breathing patterns.  Poor breathing leads to tension that inevitably attacks the central nervous system.
Establishing a habitual practice of efficient oxygen flow within the body is a process that takes cultivation.  Much like exercising our muscles on a regular basis brings about a long-term difference, so does the daily action of intentional cleansing breaths bring about lasting results. Training the lungs is a discipline that is developed when there is consistent investment in actively caring for oneself.
The fascinating study of how a human cell is alive and active at all times, building, reconstructing, within us always; is reason enough to celebrate the miracle of life.  At stage of our lives, our cells are working dutifully.  The red cells are said to be the ones that are committed and actively involved in both short-term and long-term regeneration.  The most active component to this process is not food, but oxygen.
There is also direct impact on our mental capabilities in relation to our intake of oxygen.  Memory loss along with lower I.Q. have been found to improve with breathing exercises.  A study, done by Dr. Philip Rice on juvenile delinquency where he went the extra mile, beyond surveying them, to actually treating them with twice a day, a 29 minute breathing exercise.  His research found that this restored normal behavior to hundreds of  teenagers.  The study was done and sent into the government of Mexico.  Along with the breathing, there were yoga postures, wholesome diet and an understanding environment.  If you are interested in reading further, he does cite case after case where the systematic breathing made all the difference, you can find this in Building for Mental and Physical Health (New York:  Comet Press Books).
He clearly summarizes with the following statement:  “Insufficient oxygen supply always means accumulation of waste, and waste means poisons, lowered cell functioning, abnormal actions and reactions in every organ and tissue of the body.”


From another direction we can ask the following question:  What good does it do our body to consume organic foods if we are not breathing efficiently!!
For those of us who are particular about feeding our body the greatest nutrients available, we need to take one more step prior to the food and look at our oxygen intake.  It will do us little good if we are not receiving the adequate supply of oxygen.  Breathing effectively in a timely manner, helps in the ionization process, where the oxygen breaks down the food molecules and turns them into energy.  SO, no need to stop eating those awesome nutrients, just do not overlook the demand they make on adequate amounts of oxygen intake.  If the proper assimilation of food is not done, then the foods that are rich in nutrients become poisons that remain in our body as waist, which then can cause various illnesses.  Let’s make it as much of a priority to nourish the oxygen flow as we do the proper food intake and experience the vital energy available to us.
By now, you may be asking yourself the question:  Am I at risk of not breathing deeply enough?  How many deep breaths should I take a day? What exactly should I be doing?
You may not need to hear any further about how breathing can be a beauty aid and can prolong our healthy living or even help immunize ourselves.  Psychologists use breathing techniques with their clients that need to cope with various forms of anxiety.  The value of breathing effectively is established within endless fields.
I personally have found these tools helpful in walking friends through very serious moments of sorrow or anger.  One of my daughters has trouble falling asleep and this technique works every time.  In moments of severe panic either in myself or in those close to me, it has curbed the edge and helped in turning a corner. Not to mention the delivery of babies, specifically when working through contractions all the way through giving birth.  (More on this topic soon to come).
Ideally, if one can, it would be worth seeking out a reputable instructor on deep breathing exercises and attend a class, seminar, or have a private session.  Participate in a yoga class that is suited for you and known for the attention to breathing, who practice Pranayama.  When possible, do these exercises being lead by somebody.  If this is a challenge, read further on the topic.  Go to the library, do your research and make a plan.  Take it step by step and follow through.  Most importantly, look at the inhalation as a three-part process, going beyond the simple expansion of the diaphragm moving into the deepest part of the lungs.  Then follow this with a full, slow exhalation that brings about a softening in the muscles.
It is always interesting to hear what people find as they grow in their breathing patterns, rhythm, depth, etc.  Ease into it with 10 minutes/day, one to two times/day.  Then work your way up to 30 minutes.  Remember, never strain, be calm and with intention.  You will slowly find that this flow of breath, not only leaves you internally cleansed but with a greater sense of holistic health and well-being throughout.


Downward Dog
Cat - Cow
Child's Pose
Breathing exercises
Relaxation
Mental focus & concentration
stillness of the eyes
workign witht he body.

Listen to what is needed.
seeking the support and being honest about your needs along the way.
Take care of yourself
Nourish as you can through labor with little bites or sips

To "Namaste" or not to "Namaste", that is the question

"Namaste" "Namaste"

Thank you Tamiko for the inspiration on this  ...


Always getting the most honest input from the best of friends, keeps your ear to the ground on what folks may be thinking and saying.
A common recurring theme from both classes I have lead as well as attended, is whether or not it is favorable to bring "Namaste" along with other cultural, even spiritual aspects into the classroom.  There are quite a few that opt to not even attend a yoga class, concerned that they will be asked to repeat words, chants that does not honor their own authentic voice.  On the other hand, there are those who seek out classes for their Eastern spiritual component.  So what should a teacher do ... it could be as simple as listening to their most authentic voice and leading class accordingly.
Some class participants may naively be lead into places they do not want to go and as teachers we are to wisely handle the weight of responsibility, providing a safe place for all.  As part of the instructor's duty, it may become essential to restrain themselves, unless the theme of the class is clearly stated.  Yoga has become mainstream and the benefits are increasingly available to all, no matter the age, race, religious faith, etc.
The balancing act remains, where we challenge ourselves in learning new things while we retain integrity with our own desires and limitations.  Yogic philosophy would state that there ought to be no judgement toward oneself or others, when seeking to practice and find the adequate place for the mind, body and spirit to be itself.
The meaning alone of "Namaste" may or may not be said authentically by many.  It insinuates the following:  "I salute (bow) to the divine (god) within you."  The definition may vary from nation to nation, and may be used as a more casual greeting in some places than others.
It is up to the practitioner to explore the deeper meanings of this Yogic vocabulary and see how congruent it is with their philosophy.  As Yoga teachers, our goals must remain pure in providing the safest and most well-rounded yoga experience for our participants.  It is not a platform  from which we preach a particular agenda, unless clearly specified.

Third Trimester of Pregnancy

How to do what you can to T H R I V E in this stage of pregnancy.

1. Eat Right:  Small frequent meals that are rich in nutrients and calming in their affect.   Keep the salts to a minimum and stick to the sattvic foods, that help maintain internal equilibrium.
2. Breathe Right:  Take your time each day to breathe deeply in your best possible posture allowing for the full range of inhalation and exhalation.  Give yourself the gift of 15-20 minutes, preferably twice a day to quiet all the worries and focus on your breath.  You will find this meditation deeply healing when practiced mindfully.
3. Exercise Right:  Take the time to walk 20-30 minutes when possible.  You may just appreciate doing your yoga practice, modifying appropriately, eliminating the postures that get you completely inverted like shoulder-stand, headstand, handstand.
4. Rest Right:  Prioritize not only your times of relaxation but intentionally soften the muscles throughout the body while resting in supported comfortable positions.  Sometimes, the more pillows the better.
5. Think Right:  By living in the moment, appreciate the gifts that are unique to pregnancy.  Without wishing it away too quickly, enjoy the blessing of carrying life and being full of miraculous energy moving about within.  No matter the unique pitfalls and challenges that can surround pregnancy, view them as rites of passage, in preparation for the monumental task of mothering.
In conclusion, surround yourself with love and nurture the womb with an inner peace and sense of joy that will have life-long benefits for both you and your child.
& Congratulations to you both!

Effective Sequencing

"The Complete Yoga Book" by James Hewitt is one of my favorites.  If you are dealing with particular ailments where you want to construct a class that is suitable for the practitioner there are various suggestions on postures that are good and serve as therapy for specified issues.
Depending on the time that is available you will be able to add or subtract postures and pranayama breathing or decipher the amount of time you will spend in each asana.
A Yoga class should incorporate relaxation, warm-ups, full-body stretching (like the sun salutations) forward bends, backward bends, spinal twists, seated stretching, kneeling postures, core compression and extension, inverted postures, breathing exercises using abdominal controls.  Relaxation.


Always remember, no forcing the joints or limbs.

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