Revisit Your Practice.

Important Disclaimer:

The news, suggestions, information, exercises and other items in this list are intended for informational purposes only. Not all exercise is suitable for everyone. To reduce the risk of injury, please consult your Doctor before engaging in any physical and/or therapeutic exercise program. Nothing is intended to be a substitute for professional medical care.

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Guided Tadasana: AUDIO

Help Your Health – The Weekly Review Spring Session 2018 – #7

Asana this week:
Side Angle Pose/Parsvakonasana

Name: Side Angle Pose/Parsvakonasana

Description:
Step by Step Full Version/Standing with Variations

1. Stand in Tadasana.
On an exhalation, step your feet wide apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down, engage the arms from fingers to shoulder girdle.
Turn your right foot out 90 degrees to the right and your left/back foot/heel back/toes on an angle, align the heels.
Firm your thighs and turn your right thigh outward, so that the center of the kneecap is in line with the center of the right ankle.
Roll the left hip slightly forward, toward the right(same direction as your knee/toes), but rotate your upper torso back to the left.

2. Anchor the left (back) heel to the floor by lifting the inner left groin deep into the pelvis, feel the arch of the foot engage and lift.
Exhale and bend your right knee over the right ankle, so that the shin is perpendicular to the floor. As you bend the knee, aim the inner knee toward the little-toe side of the foot. Look down to be sure that you can see the big toe on the inside of your knee cap.
If possible, bring the right thigh parallel to the floor (this may be an accomplishment/goal for the future).

3. As you continue to ground your left heel to the floor, exhale and release the right side of your torso down or bring it as close as possible towards the top of the right thigh.
Advanced version: Press your right fingertips (or palm/can also use a block) on the floor just outside of your right foot. Actively push the right knee back against the inner arm; counter this by burrowing your tail-bone into the back of your pelvis, toward the pubis.
The inside of your right thigh should be parallel with the long edge of your sticky mat.                      Gentle Version: Lay your elbow on your forearm, directly on the thigh above the knee with the palm facing up.

4. Firm your shoulder blades against the back ribs.
Extend your left arm straight up toward the ceiling, then turn the left palm to face toward your head and with an inhalation reach the arm over the back of your left ear, palm facing the floor.
Stretch from your left heel through your left fingertips, lengthening the entire left side of your body.
Turn your head to look pass the inside of the left arm.
Release your right shoulder away from the ear.
Try to create as much length along the right side of your torso as you do along the left.

5. Stay for 30 seconds to 1 minute.
Inhale to come up.
Push both heels strongly into the floor and reach the left arm forcefully toward the ceiling to lighten the upward movement.
Reverse the feet and repeat for the same length of time to the left. Then come up and return to Tadasana.

Physical Benefits:
Strengthens the ankles, calves, knees and thighs. Relieves symptoms of sciatica. Opens the hips and groin. Increases lung capacity. Alleviates symptoms of arthritis. Lengthens the spine. Improve digestion.
Stimulates abdominal organs. Increases stamina. Builds focus. Develops willpower, stimulate the mind and reduces stress.

Precautions:
If you have any neck problems don’t turn your head to look at the top arm; instead look straight ahead with the sides of the neck lengthened evenly, or look down at the floor.

Variations:
You can also perform this pose with the lower arm in front of the bent-knee thigh. This will help create more stretch in the front groin. As you lower your torso to the side, bring the back of your right shoulder against the inner knee, and press your fingertips to the floor. Push the shoulder firmly into the knee and lean your torso back against the inner thigh. Lengthen your side ribs along the inner top thigh.

If you have a shoulder issue on the upper shoulder then instead of taking the arm overhead, bend the elbow and rest the had on the corresponding hip but still open that side of the shoulder/chest.

Beginner’s Tip:
Beginners often have two problems with this pose: they can’t keep their back heel anchored to the floor as they bend their front knee into the pose, and then they can’t easily touch the fingertips of their lower hand to the floor once they’re in the pose. To solve the first problem, brace your back heel against a wall. As you bend the front knee and then lower your torso to the side, imagine that, with your heel, you’re pushing the wall away from you. For the second problem either rest your forearm on the top of the bent-knee thigh (instead of trying to touch the hand to the floor), or use a block outside the front foot to support your hand.

Deepen the Pose:
Even for advanced students, the body’s weight tends to shift forward onto the ball of the front foot, unbalancing the pose. Once in the pose, lift the ball of the front foot off the floor and re-affirm the anchor of the back heel by pressing the head of the back femur bone deep into its socket and lifting the inner back groin deep into the leg. Then soften the ball of the front foot onto the floor again.

General Class:

Restorative with the Breath: Legs on the chair with blanket across and lengthwise.

Attunement/Starting Pose/Supine: Morning Wake-Up Stretch, Hip Openers with Bent Legs(Small Circles Together, Circles Apart and Large, In/Out Together), Ankles/Wrists Flex-Extend

Warm-Up/Prone: Child’s Pose, Walk to the Right/Left, Thread the Needle, Cat n’ Cow, Balancing Cat, Child’s Pose…. Updog/Plank/Down-Dog (your choice of four different asana in a flow)
Prone: Heart Lifts, A-Symetrical Locust Lifts + Symetrical,
Standing/Balance: Standing Side Angle Pose/Parsvakonasana
Chair: High Pitch Bhramari with Shanmukti Mudra, Seated Side Angle Pose/Parsvakonasana, Bridge
Savasana: Supine and Relaxed

Essential Oil: DO’Terra “Cheer” Wild Orange, Lemon Myrtle, Geranium, Clove, Star Anise, unmet, Vanilla Bean, Ginger, Cinnamon.

Music: Deuter “Atmospheres”

Quote: Han Suyin -Chinese born Eurasian, Physician, Author of “A Many Splendoured Thing” (Hollywood film 1955 called ‘Love is a Many Splendored Thing’ starring Jennifer Jones and William Holden.

(There are two different ways in which the word ‘splendored/splendoured’ is spelling according to Hollywood and Han Suyin)

Wikipedia: https://en.wikipedia.org/wiki/Han_Suyin

“There is nothing stronger in the world than tenderness.”

Miscellaneous:  “Ancient Secrets of Essential Oils” very interesting film offered for free viewing periodically at “The Living Temple” http://www.thelivingtemple.com or call Robin for information at (714) 891-5117. This film, not only explained the effects, but shows with brain mapping how specific essential oils effect the brain.

From Me to You:

Dear Students,

I would like to thank all of you who have participated in returning the Questionnaire “Let’s Work and Learn Together”.
I will be returning them this week in class, corrected. We will have the drawing during the Monday/Solution class and then I will send an email with the 20 winning numbers. You can let me know your choice of photo when you find you have one of the numbers. Please do not through away the tickets after the initial drawing as I will continue to draw until all the 20 winners are found. The odds are in your favor as I received less than 60 returned questionnaires. For those of you who have answered correctly, I will also give you another raffle ticket for the drawing for the three final prizes.

Classes this coming week are from Monday thru Thursday as Friday morning we will be traveling to Joshua Tree for my annual retreat over the weekend. Classes will resume after the holiday (Monday is Memorial Day) on Tuesday for a full week, until and including Monday, June 4th.

I will be presenting another workshop on the many ways of enjoying your Bolster. A Restorative and Yin, Stress reducing work on the floor, also appropriate for anyone without yoga experience. The workshop will be from 1-3:30pm at my studio. You do not have to have a bolster to attend, I will supply them. This is limited to 10 participants only and there are already 5 signed up. If you are interested just send me an email and I will give you a reservation number, you can pay ($35.) when we see each other.

For currently registered students at my studio in OWV, intending to return to the same class in Summer, payment received by the holiday weekend will secure your placement. If you are interested in switching and/or adding, now is the time to let me know.

Fountain Valley Founders Center sign-ups will begin this coming Wednesday/On-Line and Saturday for walk-in registration.

I hope to see all of you returning for summer session and if not, you know you are always welcome to return at another time.
See you in class this week.
  Until…
RoxAnn

Help Your Health – The Weekly Review Spring Session 2018 – #6

Asana this week:
Triangle = Trikonasana

Name: Triangle

Description:

I. Most Basic

1. Standing with your back on/near a wall, with a chair or similar object on your right and left (if necessary), separate your feet 3-3 ½ feet apart.

2. Walk your left foot an inch or two out toward the left edge of your mat – think of standing on two railroad tracks instead of on a balance beam. This will help you if you have difficulty feeling stable and balanced in these poses.

3. Stretch your arms out horizontally as you turn your right foot straight forward – parallel with the wall, and turn your left foot 30 degrees with the hip following.

4. Using the buttock muscles to move the left thigh back while keeping the torso straight, bend at the right hip toward the chair.

5. Retain the arms outstretched placing the bottom hand on the chair and breathe comfortably for 20-30 seconds.

6. Come up, shift the feet, and to the same on the other side.

2. Classic

This version is usually done free standing on a mat with no wall or chair used.
1. Stand with your feet approximately 3-3.5 feet apart. Stretch your arms out horizontally, palms down.

2. Turn the right foot out so it is in the plane of your body. Turn the left foot in about 30 degrees. Align your right ankle and the arch of your left foot.

3. Inhale and stretch your arms far apart. Expand the torso and lift the chest as you inhale, then soften but remain long, tall and widespread as you exhale.

4. Exhale and incline your torso to the right without bending or turning it. Keep your arms in a straight line, moving with your chest.

5. Reach your right arm out to help the spine to stay long and straight. The bend is at the hips, not at the waist. Place the right hand at the top of the thigh to create a deep bend forward of the spine.

6. Lift your navel upward and to the left, keeping the left foot in place, revolve the left knee is line with the hip, possible using the left hand to do so. The right groin widens while the left groin gets longer. Try to put the left elbow on the wall, then the shoulder and if possible reach directly up with the left arm.

7. Slide your right hand down the right leg as far as possible, either to the front of your ankle, on the floor just behind it, on a support such as a block or small box.

9. Elongate your spine, placing as much of the weight as possible equally on the right and left legs.

10. Arms will be vertical (like a windmill depending upon how far down the lower hand goes) and gaze between, neither looking up or down but straight forward. Remain in the pose 20-30 seconds.

11. Slowly rise back to vertical. Now reverse/switch sides and do pose again.

Physical Benefits/ Precautions:
Counteracts the tightness that occurs from frequent, everyday sitting/hip flexion. Stretches the quadriceps and psoas. Supports the stabilization of the knee joint. Helps establish a comfortable seated pose.

Feel free to stand near a wall if maintaining balance is a challenge. Be cautious if you have serious arthritis in either knee: Pressures on the joints will be uneven when you begin. To protect the knees, lift your thigh muscles actively, which will help to prevent excess downward pressure into the joint. This pose is good for sacroiliac joint pain, and puts strong, stimulating pressures on the bones of the hip, lower lumbar spine and pelvis.

General Class:

Restorative with the Breath: Legs on the chair with blanket across and lengthwise.


Attunement/Starting Pose/Supine: Morning Wake-Up Stretch, Hip Openers with Bent Legs(Small Circles Together, Circles Apart and Large, In/Out Together), Ankles/Wrists Flex-Extend


Warm-Up/Prone: Child’s Pose, Walk to the Right/Left, Thread the Needle, Cat n’ Cow, Balancing Cat, Child’s Pose…. Updog/Plank/Down-Dog (your choice of four different asana in a flow), Cross Crawl

Prone: Heart Lifts, A-Symetrical Locust Lifts + Symetrical, Mini Sun Salutations

Standing/Balance: Triangle (wall and free standing), Wide Leg Forward Fold with Stretch R/L

Chair:  High Pitch Bhramari with Shanmukti Mudra, Marble Pick-UP with Toes

Savasana: Supine and Relaxed

Essential Oil: doTerra “Past Tense” Wintergreen, Lavender, Peppermint, Frankincense, Cilantro, Marjoram, Cilantro, Roman Chamomile, Basil, Rosemary
The Weekly Special this week is priced at $21. plus tax for a 10m Roll-On Touch. You can order by sending me an email. Feel free to read more about the doTerra products at http://www.doterra.com .

Music: Chakra’s Dream

Quote:  “There is more wisdom in your body than in your deepest philosophy.”
Nietzsche – German Philosopher, Cultural Critic, Poet, Composer and Latin – Greek scholar.

Miscellaneous: 
Link to diffuser used in class:
https://www.amazon.com/InnoGear%C2%AE-Aromatherapy-Essential-Ultrasonic-Humidifier/dp/B00V9JP8EE
InnoGear Upgraded 150ml Aromatherapy Essential Oil Diffuser Portable Ultrasonic Diffusers Cool Mist Humidifier with 7 Colors LED Lights and Waterless Auto…..

From Me to You:

Dear Students,
this week in class we reviewed Cross Crawl and Mini-Salutations. I will continue with both of these for the next few weeks as I see great progress happening. If you have a knee situation and the Mini-Salutations are too difficult you can always go to the chair and do a version standing in front of your chair. We can review that particular alternative version this week in class.

I find the Cross Crawl, not only good for stamina and joint movement but also good for the brain. I have notice that many of you are having much more success in keeping the back flat on the floor/engaged during this movement, this work will help strengthen the back muscles and better support the vertebrae.

So this week, you spent some time “picking up your marbles.” Please continue to do so at home, you can also use a wash cloth. Work those toes and you will be surprised how much easier and free they will feel once you establish a different relationship with them, it doesn’t matter if you have neuropathy, just do what you can. Many students have reported much less pain and a better stability after working with the toes for a longer period of time, don’t give up!

If you were not in class this week, I hope to see you next week. Please check last weeks Weekly Review for information on the Summer Session. Summer Calendars have just arrived and they are now available. Checks are due by May 24. Thinking about adding a second class? Now would be the time as there will be available space in most classes.

Hope you enjoy the session photo of the bee working to accumulate nectar for the hive. If you were not here to receive the photo please take one when you come to class the next time.

I am enjoying receiving and correcting the questionnaires, please read them carefully and don’t forget, sometimes you may have to scroll down when looking for an answer. You will receive them back after the 20th, with or without a raffle ticket. I truly appreciate the time you have taken do do this for us, thank you!

tI would like to thank all the students who attended the Bolster Workshop yesterday, I enjoyed the afternoon with you and hope you will found more ways of utilizing and enjoying your bolster than you had thought. The next time we do this will be on Tuesday, May 29th.

See you in class this week.
Until…
RoxAnn

 

Help Your Health – The Weekly Review Spring Session 2018 – #5

Asana this week:

Cross Crawl                                                                                                                                                                              Mini Sun Salutation                                          

Name: Cross Crawl
Description: Opposites moving, all extremities at the same time. Either for stretching, slowly and with intention, the breath leading the way, or, quicker for cardio work but with either option be mindful that you do not arch the back it should remain with and engaged abdominal area and flush with the floor during any extremity movement.
The exercise has two parts which you should practice separately before you attempt them together. Both parts are done on the floor, knees up, feet apart and flat.
1.  Arm Switches: Put one of your arms straight up overhead, hands slightly cupped with fingers and palm pointing up. If your shoulder bother you, put a block/pillow/blanket above, not under , you head to limit the downward descent of your arm and relieve shoulder stretch. Inhale and with one arm still overhead and your other arm down at your side, start you exhale and squeeze your lower back down, pressing it into the floor. As you continue to exhale, switch arm positions. When you’ve finished exhaling, relax your back and inhale. Exhale again you with arm positions.
2.  Knee Switches: Start with your arms relaxed at your sides and bring one of your knees up toward your shoulder as far a you can comfortably go. Inhale with your knee still help p toward your armpit, and start to exhale slowly as you squeeze your lower back down, pressing it into the floor. As you continue to exhale, slowly switch your knees. When you’ve finished exhaling, relax your back and inhale. Exhale again a you switch leg positions.
3.  Combining the switches together: After you feel comfortable with each of these individual exercise, you can combine them so that you are doing one leg and the opposing arm at the same time. Don’t let frustration to arise. Think to yourself, “Opposites Up”, as you make the arm/leg switch. Inhale leaving your arms and legs at rest, start your exhale, switch your arm and leg positions and finish as you complete your exhale.
Physical Benefits: The Cross Crawl (according to Sherry Brourmann P.T.- “Walk Yourself Well”) exercise is especially good for preventing, and even eradicating, low back and sciatic pain. It strengthens the abdominal and spinal muscles and stabilizes the trunk. Conditioning is necessary especially if particular muscles have become weak from disuse.
Precautions/Adaptations/Variations: For the more advanced student, when it is possible to keep the spine flat on the mat during the movements, one an extend the leg so the heel touches the floor. For even more work you can chose to hover the leg an inch or so above the mat but being aware if the back arches then you have over taxed the muscles and you are not ready for this version, rather build gradually and safe. You can also add hand and/or leg weights in small increments to begin with and gradually increasing.

Name:  Mini Sun-Salutation
Description:
1.  Begin in Hero Pose, sitting on your heels, with hands to the heart in Anjali mudra.
2.  Inhale, reaching out and up over head with your arms as you come up onto your knees (for those with a knee issue this can be your first position).
3.  Exhale, while lowering your arms to the floor reaching them way out in front of you while you sit back on your heels in Childs Pose/Salaam Pose.
4.  Inhale, coming onto your hands and knees into an Upward Facing Dog (straight arm Cobra). Let your hips flow forward as you move the chest up and between the arms. The arms remain straight, and your hips now lower to the ground. Your legs are straight behind you. Toes can remain tucked under or, for more challenge, point the toes away from you. Fill your lungs and open your heart. Look up.
5.  Exhale, return back onto hand and knees to Downward Facing Dog. Lengthen the arms and the spine and turn the tailbone high in the air. Be a happy puppy – wag your tail! Root your paws deep into the earth. Linger there for a few breaths, if you like.
6. Exhale completely and return to Hero’s Pose, your first position, with hands at the heart.
Repeat …
Physical Benefits: Strengthening and stretching the entire body, flowing with the breath. A short version of the Sun Salutations which can be learnt on first practice, go for it!
Precautions/Adaptations/Variations: Start where it works best for your knees and end in a partial Down-Dog if necessary. Instead of a full Up-Dog you can come to a partial which may feel better for the back or you can instead of Up-Dog, do a Plank.

General Class:


Restorative with the Breath: Legs on the chair with blanket across and lengthwise.


Attunement/Starting Pose/Supine: Morning Wake-Up Stretch, Hip Openers with Bent Legs(Small Circles Together, Circles Apart and Large, In/Out Together), Ankles/Wrists Flex-Extend

Warm-Up/Prone: Child’s Pose, Walk to the Right/Left, Thread the Needle, Cat n’ Cow, Balancing Cat, Child’s Pose….
Prone: Heart Lifts, A-Symetrical Locust Lifts + Symetrical, Mini Sun Salutation
Supine: Cross Crawl


Standing/Balance: Warrior II, Lunge with Dips, STOP/Shoulder Stretch
Chair: Pranayama “Bhramari Bee’s Buzzing”
Savasana: Supine and Relaxed

Pranayama: Bhramari “As you exhale, make the sound of a female honeybee.” -the following is from Dr. Timothy McCall author of “Yoga as Medicine”

This week we started with “Basic Bhramari Shanmukhi Mudra Variation” version (see below), not using all the fingers and addressing all the senses but only one finger and sound. We will cover all the versions during the next few weeks.

Getting Started:
In a comfortable seated position, either on the floor or in a chair, with the thighs angled down and your natural curve of your lumbar spine honored. Always balance effort and ease.
Making a buzzing sound of moderate volume, but never forced.
Keep your facial muscles loose, your lips lightly touch, and your jaw relaxed (this is most important for resonance)
With the upper and lower rows of teeth slightly separated, tongue free and loose.
Prolong the buzzing sound on the exhalation as long as it’s comfortable and you can still inhale smoothly, without gasping for air.
If you start to feel agitated, back off and return to normal breathing.

Basic:
Sitting comfortably and allowing your eyes to close.
Take a breath or two to settle in and notice the state of your mind.
When you are ready, inhale and buzz for the entire length of your exhalation, make a low-to medium-pitched humming sound in the throat.
Notice how a wave gently vibrates your tongue, teeth, and sinuses  .Imagine the sound is vibrating your entire brain (it really is).
Do this practice for 6 rounds of Bhramari and then, keeping your eye’s closed, return to your normal breathing.
Notice if anything has changed.

Basic with Shanmukhi Mudra (Variation):
One way to intensify the effects is to use the thumbs to close the ear canal but placing them on the tragus (a piece of cartilage/like a bump on the cheek side of each ear).
Continue with the low-medium pitch buzzing sound on the exhale, do 6 rounds.
This reminds me of swimming under water with ear plugs or laying in a float tank.

Basic with Shanmukhi Mudra (Traditional):
Sit up straight and place your hands on your face with one thumb on each tragus, the index fingers lightly touching the inner corners of your eyes, the middle fingers on the sides of the nose, the ring fingers love the lip and the pinkies just elbow. Be sure to place only very light pressure on the eyeballs. Do six more rounds of low- to medium-pitched Bhramari, lower your hands, and notice the effects. If you suffer from anxiety depression, or claustrophobia, you may not enjoy Shanmukhi Mudra and should probably skip it.

Silent Bhramari
Begin as usual with six rounds and then switch to silent Bhramari, in which you imagine the buzzing sound on each exhalation. Notice whether you can still sense vibrations in your face and sinuses.

Benefits: Can relieve insomnia, sinus issues/infections, nasal congestion, thyroid problems and stress.
The ‘noise’ of Bhramari’s buzzing can drown out the endless mental tape loops that can fuel emotional suffering, making it a useful starting point for those who are too ‘busy’ to meditate.
A safe, easy to learn practice has tremendous therapeutic potentials. Like other Pranayamas, its power comes partly from its effects on the Autonomy Nervous System (ANS). Lengthening the exhalation relative to the inhalation activated the calming Parasympathetic brand of the ANS. For those who suffer from anxiety or anxious depression, the practice can begin to quiet a person within a few breaths.

Bharami Rx from Dr. Timothy McCall: Where the sound resonates – as well as the energetic effects of different pitches and volumes – can suggest which variation of Bhramari will most likely help in specific situations.

Insomnia: A quiet, low pitched sound, perhaps with the addition of Shanmukhi Mudra, could be soothing to the nervous system and mind.
Sinus Infections or Nasal Congestion: a more forceful medium – to high- pitched sound might ve a better choice to open the passageways.
Thyroid Problems: Try a medium-pitched sound and add Jalandhara band (chin lock) to direct the sound waves to the throat.
Stressed Out: Use the silent variation, at work or in public, so no one around you know what you are doing.

Essential Oil:   doTERRA “Balance” -the Grounding Blend of Spruce Leaf, Ho Wood, Frankincense, Blue Tansey, Blue Camomile Flowers

Music: Kamal/Quiet Earth

Quote:Many of us need to be given permission to switch from the doing to the being mode, mostly because we have been conditioned since we were little to value doing over being.”
-Jon Kabat-Zinn, Professor of Medicine Emeritus and creator of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care and Society at the University of Massachusetts Medical School.

Miscellaneous:
Book: “Walk Yourself Well” by Sherry Brourmann P.T.

Float Therapy Spa: http://www.floattherapyspa.com/
Mon – Sat,10AM -8:30PM  Sun 10am – 7pm   +1.7147173563
16942 Gothard Street Suite E Huntington Beach Ca 92647
Floatation therapy provides a remarkable way to calm the mind, relax the body and amplify the spirit. The experience involves lying on your back in an enclosed float pod, which is filled with 200 gallons of water heated to skin temperature, infused with 1,200 lbs of pharmaceutical grade Epsom salt. This incredible amount of Epsom salt provides effortless buoyancy of the body. Some of the anti-gravity benefits are decompression of the spine, elimination of pressure points on the body, and efficient blood flow which produces natural dopamine levels and lowers cortisol. Once comfortably relaxed in the water, the sensation of where the water begins and your body ends are integrated into one, leaving you feeling euphoric.

From Me to You:

Dear Students,

Lots of vacations going on and lots of makeups happening. Today in a Solution class we had 9 students making up, some from last session, some missed for this session and a few knowing they will be missing during the coming weeks. I am a happy teacher when I see all the boxes filled in with initials knowing you have been here at some time, conscious to make up sooner or later, as we are working together to become healthier and have more physical and mental stability in our lives.

If there was something we did in class which I have not previewed and you would like details, please let me know.

Have just started receiving the “open book test” multiple choice website questionnaires. Don’t forget to get your raffle ticket when you hand me the form, thanks for taking the time to become familiar with my website and deciding to ‘follow’ me when you find that box!

Sign up slips for Summer session (at my studio in OWV) will be given out this week, the Summer session is as follows:
Classes for the Summer Yoga Session 2018 at my studio will begin on Monday, June 25 – ending on Friday, August 31.
(Please note: No classes Wednesday, July 4th and from Monday July 30 to Saturday August 4th.)

The session will be either:
8 classes at $131. for all Wednesday and Saturday classes.
or
9 weeks at $147. for all Monday, Tuesday, Thursday and Friday classes.

Payment is due by Thursday, May 24, please make checks payable to Help Your Health. Make-ups and roll over possibilities continue.

I need to double check on the correct dates for FV sign-ups. Will let you know next week. The schedule will be the same as above posted.

One spot open for Saturday May 12th plus added new Bolster workshop on Tuesday may 29th. If you didn’t buy a bolster on the first order, it’s not too late. I have just received another order and have them available here in my studio. Wondering why you should take it? Read the handout I will be giving out this week and you will see……

Weekly Oil Offering: The oil used this second week was Balance. If you are interested in a 15ml bottle, the retail cost is $21. plus tax, for a 15ml bottle which can also be used in the diffuser. this is a special 20% discount price which ends when classes begin this week.

If you ordered and ON Guard, I will have the order by mid-week.

My 4th Annual Joshua Tree Retreat has only one room available, the room has both a double and single bed with its own private bathroom, ideal for two people. Please get in touch for details.

See you in class this week.
Until…
RoxAnn

Help Your Health – The Weekly Review Spring Session 2018 – #4

Asana this week:
Seated Chair Lift
Strengthening Cactus Arms R/L
Toe Abduction

Name: Purvottanasan with Chair (Seated Chair Lift)


Description:
1.  Sit on the front edge of a chair. Place your feet hip-width apart and parallel. Line them up under the knees and then step forward one foot-length with both feet, can readjust after the first lift as knees should end over the ankles.
2.  Lengthen up through the sides of your ribs. Pull your shoulders back.
3.  Place your hands behind you on the chair seat, curling your fingers over the side edges.
4.  Hold your shoulders back as you slowly slide your hips forward and up off the chair. Stretch your knees forward as you puff your chest up. Look forward.
5.  Make your body as long as possible from your shoulders to your knees.
6. Breath strongly but quietly while in the pose, maintaining the lift from the inside.
7.  Slowly release back down onto the chair to rest. This type of arm-supported back bending builds courage and stamina.
Physical Benefits: To strengthen the arms and shoulders and stretch the front of the chest, improving shoulder extension.
Precautions/Adaptations/Variations: Keep your legs parallel, puff your chest out, and pull your shoulders back. You may choose to release the head back but do not have to do this, just keep looking forward.

Name: Cactus Arm/Shoulder Girdle Strengthening

Description:
1.  Stand with your right arm bent and elbow in line with your right shoulder, fingers pointing up, palm facing inward. Support the bent elbow in the palm of your other hand, fingers wrapped on the arm.
2.  Isometrically engage the right arm as if you were going to open it away from the body and at the same time pull with the left hand so the right arm does not move.
3.  Starting with the elbows below or in line with the shoulders and if you want more you can raise the elbows slightly above the shoulder for a more intense engagement. Switch sides.
Physical Benefits: to improve strengthening and stretching the rhomboid, posterior deltoid and subscapularis muscles. You may also feel the muscles at the back of the neck coming into play.
Precautions/Adaptations/Variations: Keep your arms back in their sockets and your collar bones wide and shoulders down. Hold each movement for 3-5 breaths.
1.  With the same bent arm take it across the chest and hold it inward above the breasts. Switch sides.

Name: Toe Abduction -Do your big toes make a right and or left hand turn or do they point straight down the road?

Description:
1. Sit in a chair, feet together. Your feet can be on the floor or elevated on blocks for easier access.
2. Lean forward and touch the inner arches of your feet with your thumbs. This is the location of the abductor hallucis muscle, which will help the big toes to track straight forward.
3. Now position your hands with your index fingers on the inner edges of your big toes, while your thumbs are on the inner arches. Push your toes inward against your index fingers. Resist the action with your fingers.
4. With your thumbs feel for the contracting muscle along the inner aches. It is at the back of the arch, in line with the inner ankle bone. Repeat the action five or ten times at first, but practice until you are doing it twenty-five or fifty times. Do it daily.
5. After a few weeks of practice, try this pose while standing up instead of sitting. Stand with the balls of your feet touching.  Move the big toes together. It is fine if the toes lift up as you move them, but do not move your feet as a whole or your ankles or knees. The most helpful way to avoid bunions is to incorporate this action into walking
Physical Benefits: To strengthen the muscles that will reduce and/or prevent bunions.
Precautions/Adaptations/Variations: Intense concentration will help you activate the muscles that move the toes as instructed. Be patient if it is not easy at first. Avoid moving your feet and knees as you isolate this action.
1.  You can also put a rubber band around the two big toes and try to pull the toes apart.
2.  Standing, push down on the big toes, after aligning them with the inside line of the foot if possible. Then pull up on the little toes, spread and widen without moving the big toes. If they won’t stay down by themselves begin with holding they in place, this can be done while sitting also.

General Class:


Restorative with the Breath: Legs on the chair with blanket across and lengthwise.


Attunement/Starting Pose/Supine: Morning Wake-Up Stretch, Hip Openers with Bent Legs(Small Circles Together, Circles Apart and Large, In/Out Together), Ankles/Wrists Flex-Extend and Circles.

Warm-Up/Prone: Child’s Pose, Walk to the Right/Left, Thread the Needle, Cat n’ Cow, Balancing Cat, Child’s Pose…. Updog/Plank/Down-Dog (your choice of four different asana in a flow)
Prone: Heart Lifts, A-Symetrical Locust Lifts + Symetrical, Cobra to Standing


Standing/Balance:  The Cloud Salutation, Warrior I, Lunge, Arm Crossover and Resist

Seated:   Slide Chair & Lift to Bow, Moving over the Sitz Bones, Toe Abduction

Savasana: Supine and Relaxed

Essential Oil: doTERRA “On Guard” Wild Orange, Clove, Cinnamon, Eucalyptus, Rosemary

Music: Steve Halpern: “Gift of Angels”

Quote:
“There is no such thing as an accident. What we call by that name is the effect of some cause which we do not see.”     –Voltaire – French Enlightenment Writer, Historian and Philosopher
another thought on the quote…..effect of some cause which we do not want to see……

From Me to You:
Dear Students,

All scheduled Bolster Workshops have been a delight to give and have been received with very positive response so I will be adding another one on Tuesday, May 28th. That is the Tuesday after Memorial Weekend. Let me know if you wish to attend, I will respond with a reservation number and then you are responsible for payment. I also have two students registered for the Saturday, May 12 workshop who will not be able to attend and are looking for a replacement.
If you didn’t buy a bolster on the first order, it’s not too late. I have just received another order and have them available here in my studio. Maybe just join the workshop and then see if it is something you want to continue to do at home.

Weekly Oil Offering: for the week we use a specific oil I will offer it for a 20% discount. This offer is only valid if ordered during that week. Respond and I will put you on the order list. If you were in class and you really liked the scent just let me know you can pay when I deliver the product.
The oil used this second week was ON Guard. If you are interested in a 15ml bottle, the retail cost is 42.67 plus tax, it is also available as a roll-on touch for $28. plus tax, the roll-on is directly from doTERRA, is refillable and I will explain to you how to do it as it can be a one time buy, keep the bottle. This oil from the 15ml bottle can also be used in the diffuser. Breathe is also available in many of the kits offered by doTERRA as well as a liquid hand soap, all purpose cleaner, ingestible beadlets and soft-gels, it is called the Protective Blend.

My 4th Annual Joshua Tree Retreat has only one room available, the room has both a double and single bed with its own private bathroom, ideal for two people. Please get in touch for details.

Available Classes if you have a friend or family member interested, receive a free class if they sign up!

My studio:
I usually suggest beginners to begin (if they can do a day time class or Saturday morning) in a Solution class which is slower and more adaptive to individual needs.

Space is only available in the following at my studio in OWV: Solution class on Tuesday at 10:30am. Wednesday and Thursday at 1pm. Gentle class on Tuesday, Wednesday, Friday and Saturday (this one just filled), each having one space available. Please don’t forget I will pro-rate all newly joining students.
Founders Center: Monday and Thursday Gentle Yoga classes only has space available (Wednesday is full). I do take beginners in my evening classes at the Founders Center. Sign up directly through the center.
The Basic Chair class on Monday at 11:45am is still open, the Advanced Chair Class is full.

See you in class this week.
Until…
RoxAnn

Help Your Health – The Weekly Review Spring Session 2018 – #3

Asana this week:

Name: Elbow Lifts: Sphinx, Wider & Wall

Plank: Sphinx, Regular
 on mat and Wall

Description:
Sphinx Lifts/Plank: Lie face down on the floor, raise your head and chest up by supporting yourself on your forearms. Place the elbows directly under the shoulders with hands extending forward. Firm the muscles of your arms. For the lifts, contract your belly muscles slightly taking the tail bone down and slowly begin lifting the elbows off the mat until they are approx. 90% straight, slowly returning them down until almost touching and raise again. Always being aware that the abdominal core is engaged.  For this version the elbows are always directly under the shoulders, follow the above directions and if you wish to lift to the sphinx plank, don’t think this is easy. Slowly begin lifting the buttocks first, but not higher than the shoulders, hold this first until you are comfortable before curling the toes under and lifting the knees. Inhale to lengthen., heels pushing back. Stretch and connect into one long line from shoulders to heels, suspended away from the floor. The correct angle between shoulders and heels you will feel because it is the hardest place to hold, if your buttocks is too high or too low it becomes much easier. Count the seconds…..
Wider Lifts/Plank: From sphinx position spread the elbows/forearms and hands almost as wide as your mat. From here always follow the important step of engaging the abdominal core before lifting the elbows, keeping them in line with the hands. Don’t let the shoulders do the lifing in any of these movements, keep them engaged but down. From this position you can also come up directly into a plank. If that does not happen than go into the plank from a prone position. This version being much easier than Sphinx Plank. Again…count the seconds but more of them.
Wall Lift/Plank: From this position you will be using your body weight, closer to the wall less and farther away more. Be mindful that the body stays straight like an unbendable piece of wood, head remaining in relation to the shoulders and heels down as much as possible. Notice the difference if the hands are lower on the wall or higher. Engage the abdominal core as usual and let the body release slowly towards the wall, if you do come in contact it should be the forehead to the front top of the head but not the head reaching, keep it in line with the torso. Exhale and move to the wall, inhale and return to position. Holding is the plank version.
Physical Benefits: to strengthen the core abdominal muscles, the muscles of the arms and shoulders.
Precautions/Adaptations/Variations: Make sure the elbows and upper arms remain inward and do not flare out. Don’t overdue any of the above, begin slower and progress as you feel comfortable and depending upon the next days. If you engage the abdominal core you may very well feel the work on subsequent days. Slower is better and more!

Name: Gomukhasana -Cow Face R/L with Strap, Garudasana Arms -Eagle Arms Wrap R/L
Description: Gomukhasana -Cow Face Arms
Place a belt over your right shoulder in case you need it to connect your hands. Raise your right arm up in front of you and pat yourself on the back until you feel the strap and then hold on to it, palm should be facing inward. (you can also fully stretch your arms up beside your head and bend your elbow, the hand coming behind your head grasping the belt or reaching the fingers down). Take your left arm out to the size and let it be a pendulum with the palm facing back and thumb down. You should feel your shoulder blade slide toward the spine as you do this, slowly take the hand to your mid back and slide it inwards until it finds the strap, grab on to the strap. Slowly inch the hands towards each other. While finding a safe place on the strap or the fingers grasped on to each other you can raise or release the arms up and down. Lift and widen the front of the chest and look straight ahead. Be as content and centered as possible as you manage the pose. Release and repeat on the other side.
Physical Benefits: To stretch the shoulder flexors and extensors and move the rib-sternal connections.
Precautions/Adaptations/Variations: Don’t try too hard to bring the hands together. At first, be content to reach towards the strap and just hold on to it.

Name: Garudasana Arms -Eagle Arms Wrap R/L
Description: Standing or sitting forward on your char with your spine tall and feet flat. Bring your arms in front of you, bend the elbows at ninety degrees, and point your hands up. Hook your right elbow inside your left elbow crease. Intertwine your forearms so that the fingers of your left hand hook onto the palm of your right hand. Inhaling, lift from inside your chest and pull your upper arms back into the shoulder sockets. Lift your elbows up, keeping your hands pointing straight up. remain like this for several breaths, then release and do the other side.
Physical Benefits: To produce a strong shoulder stretch that addresses the superior two-thirds of the trapezius, rhomboids, deltoids, and trees minor. To move the ribs’ spinal joints.
Precautions/Adaptations/Variations: Do not force it, if this is too difficult, do a simple crossover cactus which we will be doing this coming week in class.

General Class:
 Restorative with the Breath: with blanket across and lengthwise, Legs up the Wall or on a Chair.

Attunement/Starting Pose/Supine: Morning Wake-Up Stretch, Hip Openers with Bent Legs(Small Circles Together, Circles Apart and Large, In/Out Together), Ankles/Wrists Flex-Extend

Warm-Up/Prone: Child’s Pose, Walk to the Right/Left, Thread the Needle, Cat n’ Cow, Balancing Cat, Gate, Child’s Pose…. Updog/Plank/Down-Dog (your choice of four different asana in a flow)
Prone: Heart Lifts, A-Symetrical Locust Lifts + Symetrical, Sphinx Elbow Lifts to Sphinx Plank, Wider Elbow Lifts to Full Plank


Standing/Balance: Wall Elbow Lifts (different hand heights), Cow Face R/L with Strap, Eagle Arms Wrap R/L
Chair: Scrunching the paper with the toes R/L, Knuckle Movements for each joint of the hands R/L, Individual Finger circles amidst stillness.
Savasana: Legs Up the Wall

Essential Oil: doTERRA “Breathe”
Laurel Leaf, Peppermint, Eucalyptus, Cardamon, Melaluca, Lemon
, Ravintsara, and Ravensara,

Music: Deuter: “Healing Circle”

Quote:
‘Be at least as interested in what goes on inside you as what happens outside. If you get the inside right, the outside will fall into place.”                                -Eckhart Tolle, Writer/public speaker
“There are no riches above a sound body.”     -Ecclesiastes 30:16

From Me to You:

Dear Students,
All scheduled Bolster Workshops are full. I will be offering, both Tuesday and Saturday afternoons, again towards the end of July. Thank you for your support, glad to hear so many of you enjoyed and are using the bolster. If you didn’t order one, it’s not too late. I have just received another order and have them available here in my studio.

Weekly Essential Oil Offering: for the week we use a specific oil I will offer that essential oil only for a 20% discount. This offer is valid if ordered during that week ending when classes begin again. Respond during the week or to this letter and I will put you on the order list. While you are in class and if you really like the scent just let me know.
The oil used this third week was Breathe. If you are interested in a 15ml bottle, the retail cost is $26.67 plus tax, it is also available as a roll-on touch for $17.33. plus tax, the roll-on is directly from doTERRA, is refillable and I will explain to you how to do it as it can be a one time buy, keep the bottle. These prices are before the discount. The oil from the 15ml bottle can also be used in the diffuser. Breathe is also available in many of the kits offered by doTERRA.

My 4th Annual Joshua Tree Retreat (Memorial Weekend from Friday 2pm to Sunday 2pm) has only one room available, the room has both a double and single bed with its own private bathroom, ideal for two people. Please get in touch for details.

Available Classes if you have a friend or family member interested, you receive a free class if they sign up!
My studio:
I usually suggest beginners to begin (if they can do a day time class or Saturday morning) in a Solution class which is slower and more adaptive to individual needs.

Solution: Space is only available in the following at my studio: Tuesday and 10:30am. Wednesday and Thursday at 1pm.

Gentle: Tuesday, Wednesday and Friday each having one space available except for Saturday which has two spaces.

Founders Center:

Gentle: Monday and Thursday Yoga classes only has space available (Wednesday is full). I do take beginners in my evening classes at the Founders Center. Sign up directly through the center.
Basic Chair class on Monday at 11:45am is still open, the Advanced Chair class is full.

Hope to see you in class this week.
    Until…
RoxAnn

Help Your Health – The Weekly Review Spring Session 2018 – #2

Reading from the Introduction of “Yoga for Arthritis” by Dr. Loren Fishman and Ellen Saltonstall

Serendipitously or not, arthritis and yoga fit: the lock and the key, the illness and the antidote. Arthritis restricts movement, yoga increases range of motion – these two were made for each other. The inevitable pounding, flexing, and grinding the human body experiences during life have pressured it to evolve many anatomical cushions, but alas, they too inevitably suffer from life’s buffeting. The incessant minor traumas add up, damaging the cushioning apparatus and eventually the structures they protect, increasing pain and instability, and reducing flexibility at the only places we can bend: the joints. Yoga has been shown to improve the microenvironment of the cartilage and elastic parts of the joint and add no trauma. And for thousand of years it has been know to increase flexibility. In this book we provide a scientific justification for using yoga to treat arthritis.

Asana this week:

Name: The Cloud Salutation
Any movement of the body releases energy. On some days, the world is shrouded in a damp fog of yin energy: vigorous movement just isn’t in the cards. On some days you just want to be a cloud and float. Floating is still moving and even while floating you can practice awareness and balance. Cloud Salutation is a wonderful way to move with the flow of life when it is quiet, or when you need to build some quiet in your life.
When you flow in the Cloud Salutation, move slowly, gracefully, like a cloud floating upon the wind of your breath. Once you have leaned the graceful movements of the clouds, you can challenge yourself even more: move like the clouds move, with their eyes closed. Clouds don’t look where they are going: they don’t even care where they are going – they just go. Keep your breath calm, even if you begin to wobble.  If the wobbling becomes too dramatic, open your eyes; come back to the original flow for a few cycles. This flow can become addicting. Enjoy it.

Description:
Consisting of three breaths on each side, begin with the right, continue with the left. This is one round.
Begin by stand in a firm, grounded mountain pose, arms at the side. Hugging/engaging the legs and lifting the crown of the head, strong Tadasana.
Inhale and lift the arms overhead.  Exhale and bring the knee up to hip level, always with foot flexed when lifted.
Inhale take the arms out to the sides.  Exhale move the knee out to the side.
Inhale bringing the arms overhead and the knee back to center. Exhale and slowly return both back to original position.
Do multiple rounds.
Keep repeating the flow, alternating sides and when you are done return to your mountain, close your eyes and feel the flow still moving inside you.
 You can also close your eyes during the flow when you feel comfortable doing so.

Physical Benefits: Working on your balance and lengthening the breath. Strengthening the leg, opening the hips. Maintaining good posture.

Precautions/Adaptations/Variations: Instead of lifting the knee to the front and side, bend the knee and rest on the toes touching the floor, to the front and sides.
You can begin this flow by leaning against the wall for support, eventually free standing. It is a slow process to do with the eyes closed. If you can use a ‘drishti’  fairly close to the face it will make the balance easier, a point of focus.  I would suggest lifting the knee, as often as possible, while standing on one leg, with a pause. Working on this until the knee is hip height forward and out, notice how taking the knee out to the side will interfere with your balance.

Name: Hands Movements: Finger Push-Ups, Digital Roly-Poly, Prayer Position.

Finger Push-Ups: Can be done either sitting/standing at a table/desk or standing facing a wall. Placing the hands flat and spread wide on a surface, with good body posture/shoulders back and wide. Push your fingers into the surface, pulling them together as the knuckles and palms lift. Drawing the fingers down and inward as they slide to meet. Spread flat again and repeat 5-10x’s.   This movement will strengthen the muscles that flex the fingers, and increase range of motion for flexion.

Digital Roly-Poly: Sitting or standing, hold your hands at a comfortable height in front of you. Interlace the fingers. make fluid figure-of-eight shapes with your wrists, moving at a comfortable speed and with as little tension as possible in your fingers. Keep the elbows close to the body. Do 10x’s. Reverse the direction of the figure-of-eight and repeat.
This movement will coordinate and mobilize all the finger and wrist joint with multi-directional movement. Start slowly and stay loose!

Prayer Position:
Sitting or standing, join your palms together in front of the chest pressing the four corners together. Inhale while moving them straight up and overhead trying to bring the upper arms near the ears. Retain the strong connection of the palms. Slowly on the exhale, lower them until they are in front of your chest again. Pause there.
Then continue moving them downward as the heel of the palm and then the palms will slowly part, eventually only a few fingers on each hand will be touching at the tips. Pause. Slowly moving upward and bringing all together until the hands are back to the beginning position.
Then begin to angle the hands pointing away from the body and eventually down towards the floor. You may then be able to bring them up but only slightly, being mindful that you do not lift the shoulders at any time.
This movement will improve wrist extension at varying angles, which will stretch the wrist flexor muscles and increase mobility of the carpal and metacarpal bones.

General Class:


Restorative with the Breath: with blanket across and lengthwise, legs on a chair.


Attunement/Starting Pose/Supine: Morning Wake-Up Stretch, Hip Openers with Bent Legs(Small Circles Together, Circles Apart and Large, In/Out Together), Ankles/Wrists Flex-Extend

Warm-Up/Prone: Child’s Pose, Walk to the Right/Left, Thread the Needle, Cat n’ Cow, Balancing Cat, Child’s Pose…. Updog/Plank/Down-Dog (your choice of four different asana in a flow)


Supine: Tibetan #2/Leg Lifts, Bridge

Standing/Balance: The Cloud Salutation, reviewed Forward Folding/Making an Avocado Sandwich, Breath of Joy

Chair: Hand movements x3 (can do standing),  Alternative Pigeon with hips higher than knees/FF, Stretching toes on floor in both directions, moving them backwards.

Savasana:

Essential Oil:  doTerra “Peace” (a good choice for tax week)
 Vetiver, Lavender, Ylang, Ylang, Clary Safe, Marjoram, Spearmint
If you are interested in a 5ml bottle, just let me know, no payment necessary until you receive the product. The cost for retail, including a 10% discount is $33.60 plus tax. It is also available as a roll-on touch for $22.13. plus tax, the roll-on is directly from doTerra, is refillable and I will explain to you how to do it as it can be a one time buy, keep the bottle. Since Peace is included in the 6 Emotional blends, it is also available in a kit of all 6 or a roll-on touch kit including all six blends. The six blends are Motivate, Cheer, Passion, Console, Forgive and Peace. The kits are pricey but the individual bottles are more, the size is small, the quality strong and they go a long way so you will have them for a long time, worth an investment if you like them. I also use them in the diffuser.

Music: Deuter: “East of the Moon”

Quote:
“Everybody get so much information all day long that they lose their common sense.” -Gertrude Stein

My thoughts: What would she say now, 100 years later, to this present time of what is often referred to as ‘information overload’. She could say that we not only lose our common sense but our mind’s as well.

Miscellaneous:  
From Me to You:
Dear Students,

Just added, due to multiple request an additional Bolster Workshop, it will be on Tuesday, April 24 from 1-3:30, space is available.

I will also be offering the same workshop on Saturday, May 12, this Saturday date is almost full.

If you are interested in either, just send me an email (student@…)and I will give you a reservation number. If these workshops fill I will be offering the next one later on this summer. If you didn’t order a bolster you can still attend the workshop as I will supply the bolsters for the workshop.. I have decided to put in another order of bolsters if you are looking for one.

I strongly suggest we should all work on our balance and not limit it to Tree. Try the cross legs and/or knee forward and up, these can both be done with no prep and on the spur of the moment, often. Balance is accumulative, the more you do it the better it gets. Be mindful of the surface where you are standing and something to hold on to if you loose your balance. A narrow hallway is perfect with a wall behind and one in front for focus. Find the spot and whenever you pass it, stop and balance. Stick with it and you will feel the difference. I’m doing it with you!

My 4th Annual Joshua Tree Retreat has only one room available, the room has both a double and single bed with its own private bathroom, ideal for two people. Please get in touch for details.

Available Classes if you have a friend or family member interested:

My studio:
   I usually suggest beginners to begin (if they can do a day time class or Saturday morning) in a Solution class which is slower and more adaptive to individual needs.

Space is only available in the following at my studio: Tuesday and Saturday at 10:30am. Wednesday and Thursday at 1pm.  
Gentle class on Tuesday, Wednesday, Friday and Saturday, each having one space available except for Saturday which has two spaces.

Founders Center: Only Monday and Thursday Gentle Yoga classes has space available (Wednesday is full). I do take beginners in my evening classes at the Founders Center. Sign up directly through the center.
The Basic Chair class on Monday at 11:45am is still open, the Advanced/1 hour Class at 10:30am is full.
See you in class this week.

Until…
RoxAnn

Help Your Health – The Weekly Review Spring Session 2018 – #1

Asana this week:

Name: Breath of Joy (FOU Ha)
The Breath of Joy awakens your whole system. It increases oxygen levels in the bloodstream,
temporarily stimulating the sympathetic nervous system, circulating more prana.
A forceful exhalation lightly detoxifies the body and helps release pent-up tension.
After completing several rounds, the parasympathetic system (which sustains the body at rest) kicks in,
leaving the mind calm and focused. The result is a state of homeostatic balance that the yogis call sattva.
These qualities make Breath of Joy especially effective in managing mood. The practice counters the shallow upper chest breathing of anxiety by inviting the breath to fill every milliliter of the lungs. Like a strong bright wind, it also sweeps away the sluggishness of depression, lethargy, and infuses the mind with a serene sense of clarity.

I suggest to start the day (after your Morning-Wake-Up Stretch) with a dozen Breath of Joy.
To sweep out the FOU of the sleep and greet the day with a Ha!

Description:
To practice Breath of Joy, stand with your feet shoulder-width apart and parallel, knees slightly bent.
Inhale one-third of your lung capacity and swing your arms up in front of your body/F , bringing them parallel to each other at shoulder level, with palms facing the ceiling.
Continue inhaling to two-thirds capacity and stretch your arms out to the side/O like wings to shoulder level.
Inhale to full capacity and swing your arms parallel and up/over your head/U, palms facing each other.
Open your mouth and exhale completely with an audible Ha, bending the knees more deeply as you sink into a standing squat (depending upon the strength of you legs) and swing your arms down and back behind you like a diver.
Repeat a dozen or so times. Don’t force or strain the body or breath; simply be absorbed by the peacefully
stimulating rhythm. Return to standing. Close your eyes and experience the effects. Notice how quickly your heart beats; feel the sensations in your face and arms, and the tingling in the palms of your hands.

Physical Benefits:

Precautions/Adaptations/Variations: This practice may not be appropriate for everyone. Skip it if you have high blood pressure or if you suffer from any kind of head or eye injury, like migraines or glaucoma. If you start to feel light-headed, instead of lighthearted, stop for a minute and just breathe normally.

Name: Making an avocado sandwich!

Description: How do you forward fold? Not at the waist but at the hinge joint of the body, I hope.

Please follow this link for a well done explanation.
BEND YOUR KNEES, do not bend forward without first bending your knees. How much? It’s an individual call.
Place the hands, with the palms facing up, on the front of the body between legs and hips where the valley begins when you bend forward. Imagine you have half an avocado sitting on each hand, carefully bend forward, making your sandwich and bend your knees according to your hamstrings. If you can’t bend too much forward you will notice that with more bend in the knees you may be able to come a little more, do not round out the back, keep the natural cures.  Aligning the head and shoulders with the back until you have completely folded. When you decide to come up, lead with the heart and not the head or you may make yourself dizzy.

Physical Benefits: Moving as the body was made to do.

Name: Balancing with Crossed Legs & Forward Fold

Description: Please read Precautions/Adaptions/Variations before proceeding.
Cross one foot over the other and cross your arms over your chest. Hinging at the hips, forward fold, lowering your head/letting it dangle and eventually close your eyes. The elbows can move away from the body. Repeat on the other side.

Physical Benefits: working on your balance, stretching your hamstrings, all benefits of a forward fold.

PrecautionsAdaptations/Variations: Always have a micro bend of the knees, if the hamstrings are tight you may need to bend the knees accordingly.
Begin with the buttocks touching the wall before you attend to do this exercise free standing.
Be mindful that you forward fold from your hinging joint and not from the waist.

General Class:
Restorative with the Breath: with blanket across and lengthwise, legs on a chair.


Attunement/Starting Pose/Supine: Morning Wake-Up Stretch, Hip Openers with Bent Legs(Small Circles Together, Circles Apart and Large, In/Out Together), Ankles/Wrists Flex-Extend


Warm-Up/Prone: Child’s Pose, Walk to the Right/Left, Thread the Needle, Cat n’ Cow, Balancing Cat, Child’s Pose to Updog Flow
Supine: Sacrum & Knee Series, Tibetan #2/Leg Lifts

Standing: (including Balance) Forward Folding/Making an Avocado Sandwich, Breath of Joy
Chair: Nyasam (sliding hand movements), Twist R/L

Savasana: Didn’t happen in many classes this week!

Essential Oil: doTerra “Citrus Bliss”
Oil from the peel of the following: wild Orange, Citrus/Lemon, Grapefruit, Mandarin Orange, Bergamot, Tangerine, Clementine, Vanilla Bean

Music: Deuter: “Sea and Silence”

Quote:
Yoga is the perfect opportunity to be curious about who you are.” – Jason Crandell

At the end, it is not the years in your life that count it’s the life in our years.” -A. Lincoln

Miscellaneous:   Suggest reading regarding health and diet: “Medical Medium”, “Life Changing Food” and “Thyroid” all three by Anthony William.

From Me to You:

Dear Students,
welcome back to class as we begin our Spring Session of either 8 or 9 weeks.

The theme this session is Arthritis. All work will be based upon my studies at LMU, recent clinical studies on the subject and “Yoga for Arthritis” by Dr. Loren Fishman and Ellen Saltanstall.

Our next Bolster Workshop is this Tuesday, it is full. I will be offering the next one on Saturday, May 12. I am already receiving sing-ups but there is still space available, just send me an email (student@…)and I will give you a reservation number. If this workshop fills I will be offering the next one on a Tuesday afternoon but probably not until later in the summer. If you didn’t order a bolster you can still attend the workshop as I will supply the bolsters. I can then direct you how to acquire your own bolster.

Props: I do have a supply of new blankets($15. plus tax), as well as the usually blocks, straps and sandbags(@$10.)

The oil used this past week was Citrus Bliss, one of my favorites. If you are interested in a 15ml bottle, just let me know, no payment necessary until you receive the product. The cost for retail, including a 10% discount is $18 plus tax. It is also available as a roll-on touch for $15. including tax, the roll-on is refillable and I will explain to you how to do it as it is a one time buy, keep the bottle.

My 4th Annual Joshua Tree Retreat has only one room available, the room has both a double and single bed with its own private bathroom, ideal for two people. Please get in touch for details.

There are a few class spaces available in some of the Solution and Gentle classes. If you have a friend or family member interested, encourage them to join us for the season.

Available Classes:

My studio:
I usually suggest beginners to begin (if they can do a day time class or Saturday morning) in a Solution class which is slower and more adaptive to individual needs.
Space is only available in the following at my studio: Tuesday and Saturday at 10:30am. Wednesday and Thursday at 1pm.
Gentle class on Tuesday, Wednesday, Friday and Saturday, each having one space available except for Saturday which has two spaces.

Founders Center: Monday and Thursday Gentle Yoga classes only has space available (Wednesday is full). I do take beginners in my evening classes at the Founders Center. Sign up directly through the center.

The Basic Chair class on Monday at 11:45am is still open, the Advanced Class is full.

See you in class this week.
Until…

RoxAnn

 

 

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