Styles of Yoga

Ashtanga:

This practice originally created for young teenage boys to expend and concentrate their energy. “Ashtanga means eight limbs or branches, of which asana or physical yoga posture is merely one branch, breath or pranayama is another.” There is a specific series of postures within Ashtanga that connects breath and creates a rhythm because there is always a the same order within each class. There is six series within Ashtanga.

Vinyasa: This is a more general style of yoga that is universally used in sync with more specific styles of yoga. Originally adapted from the utilization of the Ashtanga series, this adds a more flow and expressive energy to the original series of postures. This is the direct connection of breath and movement and creates a specific flow throughout the sun salutation sequence.

Jivamukti:  A style that is built off of the Ashtanga series and incorporates the vinyasa flow to create more fluidity between the rhythm that is associated with pure Ashtanga. There is a warm-up sequence that begins each class that is unique to Jivamukti and an incorporation of mantras and chants. 

Hatha:

This is created to prepare the body specifically for meditation. This includes the practice (asana) and the breath work (pranayama) in unison. This is the basic and classical approach in today’s modern world of yoga. 

Anusara:  A style of Hatha yoga. “look for this goodness first – in the poses, in our practices, ourselves and in all of life’s experience” This style rather than coming to correct, or fix a posture rather sees the practice as playful and free-flowing. It is meant to be accepting and allows humor, or light heartedness to be at the forefront of the practice. 

Sivananda: A style of Hatha yoga. This class will begin in savasana, or any relaxation posture. There are sun salutations (Surya Namaskara) that are introduced and then a specific focus on 12 postures within the class. This is a class that focuses on relaxing within the postures, slowing down through the physical practice (asana) and the breath (prana). 

Iyengar: 

The focus of Iyengar is to understand and follow the anatomy of our bodies with each posture to avoid injury and create a healthy flow of energy. This is very alignment focused and it “pays closer attention to the precise musculoskeletal alignment within each asana” than any other style of yoga. This is a style that utilizes blocks, straps, and other props to help the body be in alignment regardless of flexibility, or natural strains/challenges within the body.

Kripalu:

This practice teaches you to get to know your body, accept your body, and learn from your body. You allow your body to become the teacher and you experiment and flow within the postures and feeling how your body moves through them and what the lesson can be through each movement. 

Kundalini:

The exercise of this style is called “kriya”. This style focuses on bringing energy from the bottom to the top moving through the seven chakras. There is a fluidity throughout the postures to keep the body and the energy moving throughout. 

Prenatal:

A style for those wishing to conceive and those that are expecting. This is made to help and prepare a mother for the birth and for her changing body. This is also inclusive of post natal when the mother has received her child into the world and is looking to strengthen and reacquaint herself with her body, post baby. 

Restorative:

This is the most gentle and relaxing style of yoga. Each posture is held for around 10 minutes. This is very healing internally as well as allowing the body and mind to fully let go. This style utilizes blocks, bolsters, straps, blankets, and any other sort of props that may assist the body. I always call this, “an assisted conscious nap”.  

Yin:

This class is for the cooling of our bodies and energy. This is a slow moving practice where each posture is held for at least five minutes. 

Sources:

Methodology

https://en.wikipedia.org/wiki/Ashtanga_vinyasa_yoga

https://www.mindbodygreen.com/0-8622/14-styles-of-yoga-explained-simply.html

https://www.doyogawithme.com/types-of-yoga

 

Namaste

Nama (Bow) As (I) Ste (You)

(I bow to you)

My soul honors your soul.

I honour the place in you where the entire universe resides.

 I honour the light, love, truth, beauty, and peace within you because it is also within me. 

In sharing these things, we are united, we are the same, we are one. 

(Source: Spiritual Gangster)

Mindfulness Yoga Sequence

Find a comfortable seat, whether it be on a mat, on the floor, a blanket, a bolster, a pillow, a chair, wherever you are this practice will meet you there. You may close your eyes if you are comfortable, or keep them open. It is entirely up to you. 

Let us begin with an intention, a thought, a dedication, something that is on your mind that you wish to give up, let go, and allow your breath to bring about whether it be through healing, or growing

Find your mantra here, this can be anything from I am love to I am seeking, bringing words together with I am to start. 

I am grateful for all that surrounds me.

I am seeking clarity on the challenges that I am in the midst of.

I am where I need to be. I am enough. 

Once you have set your intention and you have found a mantra that speaks to your heart, let us move forward on our hands and knees to come into child’s pose.

Balasana (Child’s Pose)

You may bring your legs to open wide for your belly to come through, you may bring your legs together to rest your belly on, you may bring a pillow, a bolster, or a blanket to go underneath your bum and over your ankles for more support. Your hands may be in front of you, or beside you with the palms facing down to achieve grounding here. Find your comfort, your safe space, and come back to your natural breath.

(Source: https://goodthinkin.wordpress.com/2017/03/04/get-lost/)

Bring your attention to your breath, allow yourself to breathe naturally here. Nothing forced, just allow your natural inhale and exhale to occur. Once you feel safe and comfortable allow your eyelids to close. 

Through each inhale and exhale imagine the roots coming through your hands to your body, let yourself know you have arrived. You are right where you need to be. In the here and now. Bring your arms and hands to be in front of you if they are not already there. Start with one finger, press each finger into the soil, into your mat, or the floor. 

Once your hands are grounded inhale your body up to find tabletop in tabletop look to make sure your shoulders are above your wrists, your hips are above your knees, take one deep inhale and exhale here. 

(Source: https://www.spineuniverse.com/wellness/exercise/yoga-poses-back-pain)

On your next inhale drop your stomach, spread open your chest, lifting your sternum to the sky and find cow (bitilasana), exhale to round your spine to come into cat (marjaryasana). 

Follow this flow into four to six full inhales and exhales. Fast, or slow, however you wish. 

On your final one allow yourself to have freedom, move quicker, move slower, move in circular shapes, whatever your body is craving. Here find a moment to listen, to lose the mind, and come into the breath. Allow the breath to move you into where your body is. Allow the postures to meet your body where you are, notice your hands, your wrists, your knees, your hips, your shoulders, your spine. Breathe love, breathe compassion into your body, and give gratitude for this moment.

Once you have completed your rounds find your tabletop, on your next exhale come to your first downward dog. Here walk out your legs, bend one knee and the other. Lift your hips towards the sky, come to notice your hands. Are your fingers planted? Is the inner palm grounded? Are you shifting the weight equally between your legs and arms? Take one more deep inhale and exhale here with the soles of your feet reaching towards the soil, the floor, the mat. 

From here on your exhale come forward to plank pose, here check to make sure your shoulders do not go over your wrists, bring your breath to your core and with your pelvis find a slight tuck to help align your spine, and prevent your low back from dipping. Staying in plank pose, bring your attention to your feet and your legs. Push back through your heels as if you were pressing into a wall behind you.

On your next exhale come back into downward dog. Flow through this motion a few times. On your exhale coming forward to plank and then back to downward dog. Finding fluidity here and maintaining your breath. 

On your next plank drop your knees and with you bum in the air, bend your arms and bring your chest to the ground, drop your legs to touch the ground and slow come forward into a slight backbend, cobra (bhujangasana). This is warming up your back as we exhale back to downward facing dog. Lift your right leg on your next inhale, exhale your knee to nose, inhale into the air, exhale your foot in between your hands. 

(Flow) (once on each side) 

Full Lunge (keeping your hips square) –> Warrior 2 (heel aligned with arch of back foot) –> Peaceful Warrior (exalt your warrior) –> Extended Side Angle –> Triangle (make sure to keep a slight bend in your knee if you feel that your hyper extend) –> Half Moon (use a block, a chair, a pillow, or a pile of books here to help with balance) –> Warrior 2 –> Plank –> Chaturanga (Option to come to knees here) –> upward dog –> down dog

Come to slow your breath down in downward dog, taking five deep inhales and exhales before continuing to the other side

Once you have completed the other side, find your downward dog again, turn inward, close your eyes if that feels comfortable to you, breathe here, deepening your inhale and exhale.

On your next exhale, walk your feet to meet your hands at the top of your mat, or where your hands are on the floor. Bend knees, hands on ground, or blocks/books, straighten your legs, hands on shins. Raise hands on your inhale above your head with a slight bend in your knees. Bring your hands to your heart in prayer (samastitihi). Breathe here. Come back to your intention, your mantra. Refocus, recenter, reground. 

On your next exhale swan dive forward and bring your hands to the floor with your knees bent. Plant your hands and walk your legs back into a downward dog. On your inhale lift your left leg, exhale knee to nose, inhale back up to three legged dog, exhale come forward into pigeon. Place a pillow, or bolster, or blanket under your right hip if not on the ground. Make sure your leg is straight behind you. If pigeon is not accessible to you, come onto your back and find a figure four stretch. This will be a more modified version that will still access your hips and aid in flexibility. Breathe here for 5-6 breaths. On your next exhale, come back to downward dog, breathe for a full inhale and exhale here, on your inhale lift your right leg and exhale knee to nose, inhale right leg back to three legged dog and exhale forward into pigeon pose, or come to your back for figure four stretch. Breathe here for 5-6 breaths. 

Swing your left leg in front of you and come to lie on your back. Bring your knees into your chest and rock from side to side, or forward to back. Drop your knees to your left side and breathe here, turning your head to the right for a twist. Breathe here for 3-5 breaths. This is incredible for detoxifying and awakening the internal organs that assist in digestion and our sustainability of overall health. Bring your knees back to your chest and drop to the right side turning your head to the left. Breathing here for 3-5 breaths. 

Bring your knees back into your chest, come to find happy baby, where your hands meet the bottoms of your feet, your ankles, or your shins. Breathe here. Drop your legs and your arms to your side, come to find relaxation with your breath coming to scan your body once again. Where do you feel a difference? Come to close your eyes here if you feel comfortable, bring your mantra and your intention back to your mind as you allow your breath to become natural and without force. Savasana. 

Breathe here naturally for anywhere to 5-10 minutes 
This is the time to give gratitude back to your body.

Once you feel complete roll to one side and rise up to find a comfortable seated position. 

Begin with gratitude to thank yourself for showing up.

You are right where you need to be. Bring forth the mantra and the intention that you set at the beginning of class, allow yourself to find truth and hope for what is to come. 

Namaste. 

xx

Indulge in Bliss

100% Organic

1 banana

Potassium helps your muscles recover and build more strength

Tryptophan can work as a mood uplifter, fighting against depression and anxiety

Iron that can work to help repair and rebuild the oxygen transfer to the cells in our body

Vitamin A and C, beneficial for skin and eye health

1 cup of strawberries 

Vitamin C which aids and boosts immunity, also suppresses growth of cancer cells

Phytochemicals and Antioxidants work to help reduce inflammation 

Fiber helps with digestion and increases healthy bowel movements

High in Folate, which is a B Vitamin that is very beneficial for women’s health, also very beneficial for pre-natal health, and the growth of the unborn baby

1 tbsp. raw maca powder

Phytonutrients that work to balance the endocrine system, allows the pituitary and hypothalamus glands to be stimulated which can work to balance hormones and aid in working to fight depression, anxiety, and stress

Brings iron to the body and helps restore the red blood cells (helps with anemia and heart diseases) 

1 tbsp. raw cacao powder

*highest plant based iron source*

Anandamide is mood booster (aids in creating a sense of euphoria in the mind)

Magnesium is essential for supporting healthy brain and nervous system function

1 tbsp. raw lucuma powder

helps stabilize blood sugar which in turns help with cell function

fight and help prevent diseases, aids in slowing the aging process

a large dose of calcium (as much as you could get from a glass of cow’s milk)

1 tsp. bee pollen

rich in protein and B vitamins that help with fatigue and energy levels

antioxidants that help the respiratory system

infertility, aids as a hormone booster, stimulates and restores ovarian function

1tbsp. Raw Almond Butter

*Raw because Roasting the almonds can diminish some of the nutrient/vitamin content*

supports healthy brain function

supports a healthy metabolism

source of vitamin E that aids in skin health and slows aging

1 tsp. Royal Jelly

beneficial probiotics

improves collagen for skin health

supports liver health

1 tbsp. of coconut butter

*the difference between coconut oil is that the butter includes the meat and the flesh of the coconut, contains about 60% of the coconut oil*

boosts metabolism

healthy fats that aids in energy storage

rich in fiber

aids in keeping hormones balanced and healthy

(2) Dates

promote respiratory and digestive health

reduce blood pressure

source of copper that helps with formation of collagen, increases how our bodies absorb iron

Sit with yourself for a moment before indulging in this sweet treat. Think of what you are grateful for and repeat the mantra:
“May this food bless and nourish my body”

Sip and Enjoy.

xx

The Bandhas

Bandha means body lock, or binding

“Mula Bandha”

mula means root

bandha means lock

How to: man, contract the area between the anus and the testes

woman, contract the muscles at the bottom of the pelvic floor, behind the cervix

Benefits: To lift the impurities to the “fire”, center of the body, this is a body lock that is used to control the flow of energy throughout the body

Source: https://www.mindbodygreen.com/0-2583/Bandhas-for-Beginners-Intro-to-Yogas-Interior-Locks.html

*Perform the next together, in unison*

“Jalandhara Bandha” 

The throat, or chin lock

How to: contract the anterior neck muscles, flexing the neck, and drawing your chin into your chest; also brings about a focus on the throat chakra

Benefits: Regulates thyroid function and helps with concentration

“Uddiyana Bandha”

*warning do not do if you are pregnant, or on your moon cycle*

The abdominal, or belly bind

How to: After exhaling the air out pull the belly into the rib cage by taking a pretend inhale  (lifting abdominals to spine). Hold for 5 to 15 seconds, release and then begin breathing naturally again

Benefits: Stimulates digestion, blood circulation, and brings about high energy levels

Source: http://yogadinamicoroma.com/it/?p=3411

Sources:
Yoga Journal & Mind Body Green

Have Faith my Darling…

I awoke restless, I found myself on my yoga mat to meditate and found that tears immediately came to my eyes. I am saddened by such a hateful response from so many young and beautiful souls. This response may come from fear but is inexcusable. There is a new president. This can either debilitate you or awaken you. If you have different beliefs, if you choose a different path then you should not worry, if you stand in love you are not alone. The path of hate, the path of foul language, of cursing others, of reacting as though a loss of life has occurred is inconceivable. There is a change that has occurred, change is an incredible opportunity and a new door to strengthen your voice, to reinvest your faith in your beliefs, in your humanity, and allow that above all is love. You must choose love, choose the light in a world where it’s easier to be a sheep, to follow the herd into darkness, into hate, there is a choice and it’s yours. Your voice has not been taken, your choices, your freedom has not been stripped away from you, let us allow hope to be the message that comes through in the times where you struggle. Allow yourself to have faith in humanity. Faith in a world. We are not America, we are not one country, we are souls inhabiting a world, a world that is in desperate need of love, of truth, of light. Shall we continue to fill it with darkness, with hate, with fear, or allow the love to speak? Shall we be silent for a moment to allow growth to occur, allow our hopes to be filled, our faith to be renewed, and our love to be overflowing? We are creating the world for our future, our children’s future. We must look to the trees, look to the sun, look to the children, and the wise see how we must live to create a world where when we speak with love it echoes through the mountains and the hate is washed away in the currents, the evil and the criminal are washed clean for a brighter world full of love, of hope, of new chances. Give peace a chance, give love a chance. Trust in humanity, have faith, and hope, above all that is what matters, the light is what will shine. xx

When you are struggling…

To the trying moments in your life where it may be easier to run, to find the exit and never look back, but you must acknowledge where you have come from. Life is full of moments that will test your strength, test your values, and there in through those challenges will you find your strength. You will find your truth, you will be able to walk triumphantly through the exit instead of running away knowing that you gave all you could, you loved all your heart was capable, and you grew. You allowed yourself to be as human as you can ever be, vulnerability is beauty, it is strong, there is no weakness in bearing your scars, sharing your fears, and shedding your tears. These moments exude magic. That is a miracle. Feel my darling, allow yourself to be all you can, and when you feel as though you are failing look to the sun, look to the future, look to the past. See where you have come from and know you have so much awaiting you, so much ahead of you. Just be present, breathe, and be still. xx

 

Words to remember

Let us always remember that fairy tales are there to teach us some of life’s greatest lessons; that magic does exist, that happily ever afters belong to those that fight for what they believe in, and that love always always will conquer all. xx

Mantras

A Mantra is a sacred sound, syllable, or word. It is commonly a Sanskrit that is believed to hold spiritual or psychological powers.

“Om” 

Pronounced like “Aum” (4 syllables: A, U, M, and the silent syllable)

Also known as “Pranava” which means the life force

Benefits: helps reduce stress, strengthens the spinal cord (the a sound creates a vibration in the abdomen which can help to work to align the spinal cord), clear the mind, help with increasing positivity, and helps you turn inward and look to focus on truth

“Om śāntiḥ śāntiḥ śāntiḥ”

Pronounced like “Aum Shanti Shanti Shanti”

Shanti translates to peace

Paired with Om it gives your body and the world a vibration of peace

“Sat Nam”

Pronounced like Saaat Nam (The Sat is eight times longer than the Nam)

Sat Nam translates to “Truth is my name”

Sat Nam can be recited to bring forth your intuitive energy and inner voice

“Sa Ta Na Ma”

Saa = Infinity, totality of the Cosmos
Taa = Life (birth of form from the Infinity)
Naa = death (or transformation)
Maa = Rebirth

A mantra for change, to increase intuition, and to evolve for something brighter

“Neti Neti”

Pronounced like Neti Neti

Neti Neti translates to “not this, not this”

Neti Neti is thought to bring about change and help to fight against barriers, or any challenges in your life.

“So Hum”

Pronounced like So Hum

So Hum translates to I am that I am

“The Universe exists within me, as much as I exist in the Universe”

Source:

Yoga Journal

Mantras and Miracles

Finding Balance

Tadasana (Mountain Pose)

This can be a great pose for helping to find balance, gain grounding, improve posture, and calm focus.

Stand with both feet on the ground, pick up each toe and place one toe at a time back on the ground, feeling the mat or the floor beneath you. Do you notice any sensitive spots on your foot? Any imbalance while you stand here? Slowly breathe through the arch and the heel as you continue pressing firmly into the ground. Breathe into your ankle, follow your breath as you check in with your leg. How do your knees feel? Try bending and straightening your leg, keeping the fluidity throughout your body. Keep checking in with your breath.

Source: http://www.wakehealth.edu/Library/Resources/Charts.htm

Move up your body checking in with your hips, your pelvis, try and find a neutral position, feeling your body if you are naturally in a more anterior or posterior tilt

Source: http://www.mbmyoskeletal.com/learning/pelvic-tilt/

Continue with your natural breath and move up through your body, you can bring your left hand to your upper chest and your right hand to your belly to feel as you inhale and exhale.

Source: http://yogadork.com/2013/10/23/the-diaphragm-is-a-muscle-stretch-and-strengthen-it/

Feeling your breath, drop your hands to your side, feel free to flutter your eye lids closed and bring your breath back to your body.

Take in 5-10 deep inhalations and exhalations. Continue checking in with yourself, practicing bringing the breath to different parts of your body, parts that feel sore, or tight

Breathe inhaling love

Exhale compassion