Yoga and Meditation October 2016

Throughout this year our work will be focused upon finding Balance in our lives. This term we’ll revisit the concept of the Pancha Koshas or 5 Sheaths, reminding ourselves that as ‘human beings’ we are not just made up of a body and a mind – often at odds with each other. The yogic view is that we exist on 5 plains – even more scope to be out of kilter I’m afraid. Once the principle is understood, we will have time to reflect about how these Koshas are working within ourselves. Are we out of balance in a particular one?

The Pancha Koshas are

the anna-maya-atma or the “Self (atma) made of Food”
the prana-maya-atma or “the Self made of Vital Breath (prana)”
the mana-maya-atma or “the Self made of Mind (manas)”
the vijnana-maya-atma or “the Self made of Consciousness or intellect (vijnana)”
the ananda-maya-atma or “the Self made of Bliss (ananda)”, where one attains to Brahman

You can see the definition in Wikipedia here

Our asana will be varied and demanding (if you wish), with movement and static posture work included. The Pranayama will consist of Nadi Shodhana, implementing the  counted breathing from last term to the practice of balancing the left and right nostril breathing.

As and when you get your mala beads bring them into class and we can begin to learn the technique in preparation for our mantra work after Christmas.

New Yoga Classes Come to Ryhall Village Hall

There is a saying about yoga ‘Whatever Age You Begin To Practice, You Stay…’

Why not put it to the test and join one of my new classes?  You too can halt the march of time and reap all the benefits of this ancient form of health care!

The 2 new classes will begin on September 7th, ‘Beginners Yoga’ 11.45 – 12.45 and ‘Yoga Fit’ 6 – 7. This is a great opportunity for people new to yoga to ‘get in at the start’ and learn with like minded people about the postures, breathing and relaxation practices.

‘Beginners Yoga’ will focus on the systems of the body. Each half term we will take a look at how our body works and what exercises we can do to improve the function. Beginning with the Skeletal system in September and then moving onto the Muscular system, Cardiovascular system, Digestive system, Respiratory system and Nervous system. Each class is in fact an all round practice working on the body and mind, but with its particular focus holding your attention and building up your knowledge of yourself and yoga throughout the term. The posture work takes around 40 minutes and we take a relaxation exercise for the last 15 minutes. Relaxation is a key part of yoga, aiding the body in bringing it to harmony and allowing time and stillness for healing. The whole class lasts for 1 hour and is suitable for all levels of fitness.

‘Yoga Fit’ concentrates on the physical elements of yoga, getting the body to function and flow with grace as nature intended. This year we will be focusing on the core. Each term we will look at a variety of yoga postures (asana) learning about correct alignment and the benefits of each pose. As we become familiar with the postures they are linked together to form a graceful flow or vinyasa. This is performed several times during the class in tune with the breath. The class lasts for an hour with the final 5 minutes dedicated to a relaxing breathing exercise.

If you are not familiar with Ryhall Village it is a couple of miles from Stamford along the road past Sainsbury’s. It takes about 5 minute by car, passing the new football ground, then 2 mini roundabouts and finally turning into the village on the right hand side. A minute later and the village hall faces you with the tiny library opposite. There is ample car parking directly in front of the hall, and what makes it super for yoga is that the hall has a foyer and then a large space with wooden flooring and wall lights. The space is ‘womb like’ giving you a feeling of escape from the world outside.

If you are interested in either class, or know someone who may be, please contact me for more information or to book your place.

FREE YOGA TALK AND TRIAL CLASS

 

 

 

Portrait of pretty young woman doing yoga exercise on mat

Ever wanted to find out more about YOGA and have a little go???

Well now is your chance – and what’s more it’s totally free! Next weekend I’ll be putting on a FREE HALF HOUR TALK with some simple demos for you to have a go at plus a FREE TRIAL CLASS especially for people who just want to have a little go to see if it works for them. The talk begins at 10.00 followed by the 1 hour class beginning at 10.30. This will take place at Ryhall Village Hall on Saturday 5th September and at Tinwell Village Hall on Sunday 6th September. Please email deb@do-yoga.co.uk to book in either for the Talk or the Trial Class – or why not come for both? (NB you will need your own mat and blanket to take part in the trial class).

Perfect Your Posture… Bhujangasana (cobra pose)

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Step by Step Instructions for Bhujangasana (cobra pose)

Lie on the front of the body, legs straight and soles of feet upwards and forehead or nose on the mat.

Place the palms of the hands (fingers together) on the mat, keeping the upper arms in contact with the sides of the body and the elbows pointing backwards.

Relax the whole body, particularly focus on relaxing the spine and the buttocks.

On inhalation, slowly raise the shoulders, neck and head, using the back muscles to lift. Gently continue to lift pressing the hands down and using the arm muscles.

Be aware that you are using the back muscles more than the arms.

On exhalation, gently lower – again using first the arms and pressure through the hands and then use the back muscles to come down to the ground, to the start position.

Develop the posture with the breath to begin with.  When the back is comfortable with the bend try to hold – developing the length of time in the position.

In the final position, the hips and pubic bone remain in contact with the mat and the navel is lifted to a maximum of 3cm. The arms remain soft so that there is no danger of locking the elbows and sinking down in between the shoulder blades.

Regarding the head, opinion is split. I favour feeling length in the back of the neck, but you can and it feels good to you, tilt the chin upwards to curve the cervical spine.

The arch of the spine should feel balanced and smooth, certainly with no ‘tweeks’ or feelings of compression. If this is happening to you, then you need to reduce the arch somewhat and you may need to consider building up strength in your back muscles and flexibility in the vertebral joints with other asana before tackling this posture. If you speak to me in class I can advise what is best for you.

 

Well Done Jean!

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Congratulations to Jean from the Wednesday morning group in Ryhall.  She was the happy  winner from our summer lucky dip.  The prize was the Asana Pranayama Mudra Bandha book – a treasured guide book of yoga techniques from the Yoga Publications Trust, Mungar, Bihar, India.  This book makes an excellent reference for any practitioner and I know that Jean will put it to great use.

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Many of the black and white images of the ‘blissful yogi’ (as I call him) come from this book. Each technique comes with a clear description of how to do it, how to breathe and what to concentrate on while your doing it.  So, many levels of focus for the beginner and advanced yogi.  If you only get 1 yoga book this is the one to have.

Introduction to Yoga – Course Begins 10th September

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Ever wanted to try Yoga but thought you weren’t flexible enough?

Tried a Yoga class but couldn’t tell your Dandasana from your Tadasana?

Been going to Yoga for years but want to know more about Patanjali?

My ‘Introduction To Yoga’ course begins on September 10th and runs each Wednesday 6 -7 at Ryhall Village Hall.  Each week we will do physical and relaxing exercises to experience the benefits of yoga and see why it has been practiced by so many people over so long a period. We will cover the basic postures with plenty of personal guidance and attention to modify postures for your specific needs.

 

Yoga has many benefits and is suitable for all levels of fitness.  In this class, gentle posture work will increase gradually over the weeks developing students flexibility and joint mobility.  Over time muscles strengthen, lengthen and tone. The circulation improves and physical balance is brought about – all with gentle, moderate and regular practice. Each session ends with a guided relaxation practice and students generally find that by helping the body to relax it improves and enhances their sleep pattern, relieves stress and dissolves muscle tension that may have been built up over many years.

Breathing exercises form an essential part of yoga and we begin these from the first class. As part of each class we will learn about the history and philosophy of yoga this helps us to develop our minds as well as our physical body.  Each student will receive a handy file to keep the yoga notes given out each week that will build up to a useful reference.

Please book early as places are limited.

See Beauty in Every Posture

vajrasana

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It’s what is going on inside that really matters – with each and every posture keep the awareness on that important fact – in the words of Donna Farhi –

“When we realise that what we are advancing towards is not some physical form but an inward recognition of the truth of who we are, then we will not feel ourselves to be failing if we cannot obtain difficult postures.”

Even simple postures are not achievable on some days – so watch out for the negative thoughts that come along. It’s what happens on the inside that really matters.

Introduction to Yoga

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My beginners class in Ryhall will start from the very beginning this September. Each week we will develop physical and relaxing exercises to shed light on the benefits of yoga and why it has been practiced by so many people over so long a period. Covering the basic postures with plenty of personal guidance and attention to modify postures for specific ailments.  Each student will receive a handy file to keep the yoga notes given out each week that will build up to a useful reference.  Book early as places are limited.

SHAPE UP WITH YOGA

Regretting all those mince pies?  Why not try yoga classes to help shift some of the festive excesses?  Yoga is a 5000 year old tradition used to strengthen the body and calm the mind.  My beginners classes this term focus on a short routine called SALUTE TO THE SUN that will help you to build up the abdominal, back muscles and strengthen the arms and legs.  My classes are based in warm, airy halls a within a short drive from Stamford, Oakham and Uppingham.  Why not come along and give it a try…

Either Mondays at Manton Inspire2tri Studio 10 – 11 am

or Wednesdays at Ryhall Village Hall 6 – 7 pm

Booking is essential please contact me to book your place

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