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Spring Cleansing

May 1st, 2013

Have you been inspired by the beautiful weather to start spring cleaning? Sunshine and warmth are all the stimulation I need to tackle projects around my home.

 

Your spring cleaning ritual may involve tidying up the piles of paper that have accumulated around your home or office, breaking out a bucket of soapy water, or battling the weeds in your garden; but also consider the benefits of cleansing your mind and body with yoga.

 

Doshas are a concept presented in Ayurveda, a system of traditional medicine native to India. There are three of them, and every person’s constitution is shaped by their own unique combination:

  • Vata is represented by air & space = Wind
  • Pitta is represented by fire & water = Bile
  • Kapha is represented by water & earth = Phlegm

 

Your individual nature may lean toward an excess of any one of the doshas.  Ayurvedic medicine aims to bring them into balance through a holistic combination of physical and emotional cleansing. Beyond one’s nature, an imbalance may be caused by stress, a poor diet or changing seasons. For example, in winter, kapha tends to accumulate, causing congestion in the body. A spring cleanse is beneficial to wring out excess kapha and create blissful space in the body and mind.

 

There are three primary systems involved in cleansing and detoxifying the physical body.  

  • The circulatory system pumps blood, delivering oxygen and carrying away waste.
  • The digestive system separates nutrition from waste to eliminate what the body doesn’t need.
  • The lymphatic system transports intercellular fluid to lymph nodes to remove bacteria and other contaminants.

 

You can encourage “spring cleansing” by stimulating and accelerating these processes with your yoga practice.

  • Spinal twists massage internal organs, loosen waste and purge toxins.
  • Back bends stimulate abdominal organs.
  • Forward bends massage the organs and encourage elimination.
  • Inversions reverse blood flow.

 

Beyond its physical benefits, your practice can also promote emotional detoxification.

  • Practice Ardha Matsyendrasana (Half Twist) to reduce anger.
  • Incorporate a heart-opening pose like Matsyasana (Fish) to combat fear.
  • Rely upon a comforting, inward-facing pose like Balasana (Child’s Pose) as a remedy for grief.
  • Alleviate your worries with Paschimottansana (Seated Forward Bend).

 

Approach spring cleaning in a new way this year with a cleansing yoga practice. When your body is energetic and your mind calm and focused, you’ll thank yourself. Plus, you’ll be better prepared to tackle your spring cleaning.

 

New Teacher Introduction – Jamie Bishop

May 1st, 2013

Born and raised in Northern Ohio, I began practicing yoga from a Sivananda book on a friend’s lawn at age 15. I was vegan at the time and interested in spirituality, meditation, astrology, energy work, kung fu, and mind/body nutrition, so yoga naturally fit into my lifestyle.

I have since practiced and studied many styles of yoga, and I’ve maintained a daily practice for 15 years. I’ve been teaching privately pretty much since I started practicing, probably due to my natural tendency to share what I know with people. I find it greatly rewarding to spread information, health and healing.

I feel that in order to be a good teacher, one must always remain a student. I am currently taking an Intuition Class with Linda Green and studying to become a Certified Nutritional Health Practitioner. I also attend yoga classes whenever I can to experience new and different styles.

My practice focuses on understanding chakras and energy flow as a tool for personal transformation. I attempt to tune in to students’ individual needs and try to kindly and gently encourage people to push beyond their physical and mental limits. My classes are an all-inclusive blend of asanas, meditation, chanting and breathing – I try to get it all in! I also like to incorporate essential oils and my knowledge of the chakras.

I have three kids and work at Health Plus in Sandusky. I’ve taught kids yoga, and it’s something that I’m especially passionate about. I do a lot of volunteer work at my kids’ school, and will be hosting a kids yoga class at an upcoming health fair event there.

I like to be in nature as much as possible; spending time in the woods is one of my favorite pastimes. I enjoy traveling and artistic pursuits such as painting, drawing, music and playing guitar. Food is another important aspect of my life. I love cooking healthy with an emphasis on vegan and raw foods.

Class Notes 4/21

April 21st, 2013

Wednesday Night Deep Stretch

What we’re really doing in this class is a type of yoga called Yin Yoga.  Here’s a link to a short introductory article on Yin Yoga:  http://www.yogajournal.com/practice/2545

Last Wednesday in class we were talking about Quan Yin and I was trying to model a pose in which she is often portrayed.  This photo does a better job.  So relaxed and beautiful.

Asana Workshop  Next Sunday the 28th.  Really, you do not have to be able to do the poses to attend.  The point is to spend some time learning about proper alignment in general, and moving our bodies towards being able to do these poses.  See the post below for more details.

Thursday Night Promo  Two for One special on Thursday nights at 6 pm.  A good chance to bring a friend who might want to try the studio.

 

 

The Painting on the Wall

April 19th, 2013

 

Jamie at Work

I’m sure you’ve noticed.  It’s of the 6 main chakras (energy centers) in the body.  “Hey, I thought there were seven? You forgot one!” is something I’ve been hearing.  Depending on who you ask there can be quite a few more than 7.  I’ll leave it to interested readers to ask Google about that one.  But it’s true, there are generally 7 that are talked about as a group.  Six of them are in the body, more or less along the spine.  The seventh, the crown charkra, is thought to be just above the head.  And while the six in the body have colors, sounds, symbols, numbers and so forth associated with them, the 7th does not.   It’s representation is the unmanifest.  With sound for example, it’s representation is the unstruck sound.  It’s not often depicted graphically, or if it is, the depiction is reprentational.

Jamie (who teaches the 9 am Morning Stretch class on Wed.) and I started the painting together.  After the background was finished, she began painting the symbols and the flower petals.  What was coming out of her was so amazingly beautiful that all I could do was put down my brush, step back, and admire.   I won’t paint any more until she has finished this layer.

Jamie has been studying the chakra system and making art related to it for at least a decade.  If you attend a class of hers, you may  be able to get her to do a chakra reading for you.  After juice.

 

The first three chakras  form a group that is primarily responsible for the more physical aspects of our beings.  The top three enter into the more spiritual/emotional/intellectual realms.  Look for my upcoming post on the three lower chakras, pictured below.

 

 

Muladhara, Root Chakra, Lam

 

Svadhisthana, Sacral Chakra, Vam

 

Manipura, Solar Plexus Chakra, Ram

 

Class Notes 4/17

April 8th, 2013

Thursday Night Promo!

For the rest of April, bring a friend for free to the Thursday night class taught by Alex.  6-7:30 pm.  Check out her bio below.

Asana Workshop

Sunday April 28th, 2-3:30 pm.

A few students have requested  dedicated time to focus on specific poses.  The list of poses is being compiled so if you are interested, make a suggestion.   You don’t need to be able to DO the poses to attend.  The point is to work towards being able to do them.  Come with an open, playful attitude and a little bit of experience and you’ll be fine.

Tai Chi

The Friday class, 9:30-10:30 is now an All Levels class, appropriate for anyone who has attended at least one beginners class.

Chakras

They are appearing on the wall in the studio.  The lower three form a group that is primarly associated with the physical aspects of our being.  Here is the second, Svadhisthana.

 

New Teacher Introduction – Alex Scheufler

April 1st, 2013

Greetings to all House of Yin students! I’m excited to have the opportunity to introduce myself. I’ve been a student at the House of Yin for five years, practicing alongside many of you. At that time, I’d moved from Miami, where I’d discovered yoga in a book by Swami Vishnudevananda, a pupil of Swami Sivandana. Yoga attracted me immediately as a former ballerina. It was the perfect outlet for my desire to stretch, strengthen and tone my body after having two children. I expected my yoga practice to get my body back into shape, but I never expected it to enliven my spirit and reconnect with my dormant spirituality as it has.

Living in Miami, I was able to experience various styles of yoga at numerous studios within biking distance of my home. I attended every type of class I could, finding an especially alluring connection to Sivananda, Jivamukti, Anusara and Bikram styles.

I also have an affinity for electronic music – my husband is a business statistician by day - who satisfies his creative side by producing a unique style of techno. I long dreamt of teaching a yoga class that mimics my home practice with his deep beats resonating in the background. This class is now a reality on Thursday nights at 6pm at the House of Yin. I hope you’ll join me to experience Melodic Movement, an exploration into yoga postures complemented by electronic music produced exclusively for the class by my husband.

In the month of April, we’re running a special promotion – bring a friend for free to my Thursday night class. It’s a blend of all the yoga styles I’ve come to love, and I try to make it challenging and fun. See you there!

Tadasana- Mountain Pose

March 31st, 2013

Tadasana is the pose from which all yoga poses come. It is the cornerstone of your asana practice. In ancient Sanskrit, ‘tada’ means mountain. This pose teaches you to stand firm and tall like a mountain. It also brings awareness to your body by encouraging you to stand balanced on both feet. The benefits of Tadasana include improved alignment, better posture and toning of the buttocks.

Tadasana is one of my favorite poses because you can do it just about anywhere- standing in line at the grocery store, on your lunch break, in a meeting. Although you have to be physically standing to practice this pose, you can apply the balance and calmness it brings anytime! Tadasana reminds me to be in the space where my feet touch the ground. It brings me back to the present moment and encourages me to stand tall and participate in my life.

Let’s review this wonderful pose, Iyengar style.

1. Find a bare spot of floor or ground. Stand with your feet together, big toes and ankles slightly touching. Center your weight in your arches. Stretch your toes on the ground.

2. Press your feet firmly down and stretch your legs up. Feel your arches lift, your calves and shins engage. Tighten your kneecaps and quadriceps, pulling them up. Tighten your buttocks, zipping your belly up to pull your hips in.

3. Pull your belly button in and up, stretching your torso towards the sky. Spread your chest and shoulders from your collarbone. Extend your arms down each side of your body, palms facing your legs, fingertips stretching to the ground.

4. Press the heels and balls of your feet into the ground to balance the pressure on your feet. Move most of your weight into your heels. Level your chin with the ground and gaze forward. Breathe normally. Stand for at least 20-30 seconds.

One of my favorite practices in Tadasana is to sink the heels and balls of my feet into the ground while lifting my toes up. This lifts my arches and engages my entire body. The trick is to place your toes back on the ground while keeping your arches engaged! You can also place your feet 2-3 inches apart if that is more comfortable for you.

Some days, it is difficult to set aside 1-2 hours for your yoga practice. This month, I invite you to practice Tadasana all day long- 30 seconds here, a minute there. Take a moment to stand tall in your life!

Vegan Chocolate Cupcakes

March 2nd, 2013

I brought these to the potluck Sunday and they were a hit.  Everyone is going to want this recipe, so here it is.

1 1/2 cups flour

1/3 cup cocoa

1 tsp baking soda

1/2 tsp salt

1 cup sugar

1/2 cup vegetable oil

1 cup cold water

2 tsp vanilla

2 tsp vinegar

Mix dry ingredients well.  Combine wet ingredients and pour into dry.  Mix well.  Bake 18-20 minutes at 375 degrees.  Don’t even think of asking for the coconut frosting recipe.  Family secret.  It’s not getting out.

 

 

Cultivate an Attitude of Gratitude This Spring

February 28th, 2013

Spring is coming! The green starts to return to the trees; the birds sing welcoming songs; the earth begins to smell of worms and rain; the days grow longer; and the sunshine feels warm on your cheeks. This is one of my favorite times of year and the easiest for me to get busy doing something- anything. Sometimes I get so excited I spend my time running from one thing to the next and then on to something else. At the end of the day, I am exhausted and sometimes have little to show for the controlled chaos except for a smile on my face.

I love to smile. I love to see someone smile. I love to see someone make someone else smile. I prefer a smile over any other expression. I am a horribly bad fake smiler, if there is such a thing. If I’m upset, it’s written on my face. If it’s written on my face, I’m living in my head. If I’m living in my head, I’m missing out on life and all the real things that make me smile. I have to step out of my head, out of my self, to smile that smile that starts in our eyes and ends in our hearts. There are many ways to do this. For me, the easiest and most effective practice is gratitude.

I smile more when my heart is grateful. My heart is grateful because a kind soul said to me one day, “You don’t have to do all the things you do, you get to do all the things you do.” That friend is right. I don’t have to spend time with my family; I don’t have to take my dog on a hike; I don’t have to go to work; and I don’t have to practice yoga. I get to do all these things.

It sounds so simple, this easy flip of words. The concept is as simple as you allow it to be. I find that I have to continually let go of my mind, of the ego that attempts to constantly analyze and clutter clear thoughts and action. I invite you to sow a little gratitude this spring. Relax your body; release your mind; and come to reside in your heart. Cultivate your soul in a way that allows your gratitude to grow.

I propose a gratitude list. Grab an actual writing utensil and paper. There is something about putting pen to paper that solidifies our intentions. As for the list, it’s simple really! Write down what you are grateful for. That’s it. Write on your list when you are feeling grateful and read it when you are feeling ungrateful. Sometimes your list will be long, sometimes short and sweet. Perhaps you will add something daily and carry it with you. There will be days it may be hard to think of anything to write. It may bring you to your knees. You will light it afire and start fresh. It will take its own shape and method. The important thing is to begin. This is the beauty of a gratitude list- this is the beauty of your life. It’s yours and yours alone. It’s the act of writing the list that will transform you, of taking the time out of your day and really seeing all the things in this life- your life- that you get to do.

I choose to cultivate an attitude of gratitude in all the things I get to do today. What will you be growing this spring?

Relief, It’s a Breath (Or Two) Away

February 25th, 2013

Are you totally free of stress and anxiety?  If so, then read no further.  Otherwise, here’s an exercise that forms the foundation of one of the most fundamental yoga breathing exercises - alternate nostril pranayama.  Your breath is always with you and it’s all you need to do this practice.

All of us have experienced the damaging effects of stress and anxiety:  loss of sleep, sickness, digestive issues, emotional distress, lack of mental clarity, and often, all or more of these things combined.   Clearly, the reduction of stress and anxiety is beneficial.  This breathing exercise works in part by encouraging full, complete, and slow breaths.  It is also a concentration exercise, which calms the mind by keeping it from wandering and worrying.


Technique

  • Sit with a comfortable, relaxed spine.  You need not be on the floor; in fact, sitting on a bench or the front edge of a chair is great. 
  • Spend a few minutes bringing awareness to your inhale and exhale.  The belly expands as you inhale and contracts as you exhale.  Allow inhales and exhales to be complete. 
  • Start counting the length of inhale and try to get the length of exhale to match.  Continue until you find a comfortable and equal ratio.  For example, you may inhale to a count of 4 and exhale to a count of 4.   (This pattern is written 4:4).
  • There are a variety of ways to go from here.  One is to lengthen the exhale until it is twice as long as the inhale (4:8).  Another option is to add a retention of the breath at the end of the inhale that is the same duration as the inhale (4:4:4).  A hold can also be added at the end of exhale (4:4:4:4).   The choice of variation in this exercise is not so important, and is really a matter of personal taste.  These are options leading to the final ratio of 4:16:8:12,  ie.  inhaling for a count of 4, retaining the breath for a count of 16, exhaling for a count of 8, and holding the breath out for a count of 12. 

Of course, if your inhale is different than 4, you’ll need to adjust these ratios.   Get a 5th grader to work this out for you. The final ratio can take some time to attain, but don’t worry, the benefits of this exercise begin with even the simplest ratio.

Don’t fret if your mind wanders while you’re doing this exercise.  This often happens.  Gently and kindly bring your awareness back to the exercise, take a deep breath, and continue.

You can experiment with this exercise while riding in a car, walking in the woods, or lying in bed.  A metronome can be a useful tool; it helps with concentration and consistency.  

The breath, your breath is the path to relief.  How utterly simple and easy this practice can be.   Practice consciously whenever and wherever you need it.  Breathe well, eat well, sleep well, be conscious, be free.

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