Savasana

Savasana at the end of the class is so often welcomed .However it is the most difficult asana, as you have to remain fully conscious ( no sleeping ) yet completely relaxed.

As Human Beings – Mammals we need to rest, allowing the blood to be stored in the liver , supporting our Kidney essence in Chinese Medicine , to create energy.

Allow yourself to Surrender completely to this beautiful Asana.

Matayana and Retreat

Matayasna & Re Treating View this email in your browser

matsyasana  Just as nature needs the right balance of water and earth to flourish, so we need for the elements in our bodies to work together harmoniously. Yoga can help us recognize when we have lost our elemental equilibrium. When we’re too fluid, we lose our sense of stability. When we’re too earthbound, our creativity suffers. In fact, these two elements—water and earth—                                      Matsyasana The Sanskrit name for Fish Pose refers to Matsya, who was an incarnation of the Hindu deity Vishnu. The story goes that, long ago, the earth had become corrupt and was going to be overtaken by a flood. Vishnu, who was charged with preserving the universe, turned himself into a fish called Matsya. He carried the great Hindu sages to safety in a boat, which ensured the preservation of all of their wisdom and of mankind itself. Just as Matsya rebalanced earth and ocean, so practicing Fish Pose can be a way of reestablishing your focus and giving you resiliency when you feel gravity laden. You’ll feel this when you burrow into the earth through the strong activity of your legs, which, in turn, buoys your chest like a wave and deepens your breath. Fish Pose also strengthens your back and your abdominals, and yogis believe that the deep neck curve benefits the thyroid. Like all backward-bending poses, Matsyasana lifts your heart and lightens your mood. Benefits:     •    Strengthens the back     •    Opens the heart     •    Stretches the abdomen and the intercostal muscles in the ribs     •    Stimulates the thyroid Contraindications:     •    Neck injury     •    Low-back injury     •    Headache DO NOT PRACTICE IN PREGNANCY Matsyasana is better than a coffee break—it will wake you up, ground you, and leave you feeling refreshed. In fact, you could even do it under your desk in the middle of the afternoon! If you spend a lot of time sitting at a desk or in a car, you’ve probably noticed that your spine typically rounds forward and your chest sinks. You can begin to reverse that physical pattern by creating new movement imprints that are similar to those of Matsyasana. The asana is a backbend, where the practitioner lies on his or her back and lifts the heart (anahata) chakra by rising up on the elbows and drawing the shoulders back. The neck is lengthened, and the crown of the head Sahasrarachakra is "pointed" toward the 'wall' behind the practitioner. As the arch of the back deepens with practice, and the heart and throat open further, the top of the head may brush the ground, but no weight should rest upon it.     •    The legs can kept straight on the ground with toes pointed.     •    The legs again straight can be lifted about 6 inches off the ground with toes pointed.     •    The hands may also be placed before the heart in Añjali Mudrā.[6] Fluid and Stable To finish, place your feet on the floor and let your knees fall gently side to side. Finally, roll over and sit up on a blanket, with your legs crossed. Quietly observe the effects of your practice. Can you feel, even now, how your connection to the earth helps support the lift of your spine and the deepening of your breath? Maybe you feel a deeper sense of elemental integration than before your practice. Perhaps you can carry that feeling into your day, with every step on the earth giving you the fluidity to be spontaneous, open, and connected with all that you meet. Yoga Romance Yoga is like all other relationships: The more good-hearted effort you commit, the more you get back. In fact, commitment is one of the essential guidelines of the complete yogic path. Patanjali‘s Yoga Sutra teaches that to be a true yogi, one must have a burning devotion to daily practices of asana, Pranayama (breathing techniques), and meditation as well as disciplined lifestyle choices about eating, drinking, and socializing. Practicing regularly can be quite a tall order, especially if you are new to yoga. You may already be feeling a sense of well-being, increased flexibility, and a spring in your step. But that doesn’t necessarily mean that you feel motivated to get up an hour earlier to sit in meditation every day, or choose an asana class over dinner with friends. The Sanskrit name for the commitment to yoga practice is tapas, which is often translated as “discipline.” But it’s a discipline of choice—not something to force on yourself at an unnaturally fast pace. Your relationship to yoga can be like a romance that first sparks a flame in your heart, then becomes all-consuming for a while (even making you feel downright giddy), but eventually settles into the role of lifelong companion. You come to trust your practice, even when it surprises you. Retreat : Potash Barns Third visit to this wonderful place and it seems to get better every time. The dynamic of the group as always, was FANTASTIC. We all seemed to have fitted in beautiful. Some had been before and others  ,their first time . We left threading another layer of this wonderful community. Classes where we explored pranayama , mantra , asana, The Gong, relaxation, food and even a glass of wine. Walks and massages , just added more to this wonderful weekend. I am sure that I speak for everyone that has joined me on retreat.... It is a fantastic opportunity ,to spend time with yourself. yoga, fun like minded people and to JUST BE. April 2017  - is already full September 2017 - information will be sent out at the end of October. Because the retreat have been so welcoming , I am looking at doing a day retreat which I will call RETREATING next year Namaste Maxine

Alternate Nostril Breathing

Alternate  Nostril  Breathing View this email in your browser

Nadi Shodhana: How to Practice Alternate Nostril Breathing Nadi Shodhana, or “alternate nostril breathing,” is a simple yet powerful technique that settles the mind, body, and emotions. Can be practiced to quiet your mind ,it is particularly helpful to ease racing thoughts if you are experiencing anxiety, stress, or having trouble falling asleep. In fact, the term Nadi Shodhana means “clearing the channels of circulation.” Finding the balance of the Self:  Creating the flow through the internal energetic path ways ( Nadis , Meridians). We often discover through our yoga practice that there many imbalance within our selves and nadi shodhana allows us to explore this. The left side , The right side, The front Body ,The back Body, The side Body, The opposite sides of our body parts, our organs,our emotional Self,our Physical Self. Running alongside the sushumna nadi, on either side of the spine, are the ida and pingala nadis. Ida refers to the chandra (yin) energies of the moon while pingala refers to the surya (yang) energies of the sun. The practice of nadia shodhana allows us to explore and to find our balance. Benefits of Alternate Nostril Breathing With a regular practice you can tune into your in balances and to start to create a balance with in the mind and body. Sometimes when we feel frazzled or find ourselves doing too many things at once, it’s because energetically, we are out of alignment. This breath is great for restoring that necessary balance. In addition to calming the mind and reversing stress, alternate nostril breathing also:     •    Improves our ability to focus the mind     •    Supports our lungs and respiratory functions     •    Restores balance in the left and right hemispheres of the brain, and clears the energetic channels     •    Rejuvenates the nervous system     •    Removes toxins     •    Settles stress Whether you’re nervous about a project or presentation, anxious about a conversation, or just generally stressed out, Nadi Shodhana is a calming way to bring you back to your center. If you find it difficult to settle into your meditations, asana or your daily routine try moving through a few rounds first, then remain seated and shift directly into stillness; this should help to ground you. Nadi Shodhana Practice There are several different styles of Nadi Shodhana, but they all serve the purpose of  creating balance and regulating the flow of air through your nasal passages. With my knowledge of Chinese Medicine, I like to start with the connection of the Bladder 1 Meridian point. This point starts with clarity ( When Balanced there is a harmony and peacefulness within) This point can be found at the corner of the inner eye. Mudra - Hand gesture Vishnu Mudra (hand gesture of Lord Vishnu) This is one of the hand gestures used to alternate the breath through the nostrils during Nadi Shodana. In this mudra the right hand is used as it is associated with giving while the left is associated with receiving. However if for whatever reason you need to use your left hand during practice that is fine. The thumb and fingers rest lightly just above the nostrils so  very little movement is needed to close each side during practice. Find a comfortable seat, with the spine lengthening and your hear open.Close your eyes ..Visualise the shushumna and the ida and pingala spiralling through the energetic body. Thumb and ring finger connecting Bladder 1. Just take a moment just to connect.       2. Thumb and ring finger resting on the nostrils and allow the nostrils to flare inviting the new prank towards you and notice how the nostrils return to their natural position with the out breathe. Repeat 2/3 times.     3    Close your right nostril with your right thumb. Inhale through the left nostril    slowly and steadily visualising the prana moving through the left side of the body the yin. 4.         Close the left nostril with your ring finger so both nostrils are held closed; retain your breath at the top of the inhale for a brief pause and observe anything that may come towards you. 5.         Open your right nostril and release the breath slowly through the right side of the body, letting go of anything you are holding on to. Pause briefly at the bottom of the exhale. 6.       Inhale through the right side of the body and observe slowly. 7.       Hold both nostrils closed (with ring finger and thumb). A brief pause to connect. 8.            Open your left nostril and release breath slowly through the left side of the body, Letting go of anything you may be holding on to.Pause briefly at the bottom. 9           Repeat 5-10 cycles, allowing your mind to follow your inhales and exhales. Pausing to observe the side of the physical and emotional self.  Consistency is helpful, so try to match the length of your inhales, pauses, and exhales. For example, you can start to inhale for a count of five, hold for five, exhale for five, hold for five. You can slowly increase your count as you refine your practice. Note : In pregnancy do not hold the breathe in or out ( No Pauses )

Community

Picnic :  Student's Journey  View this email in your browser

COMMUNITY The sun is shining and  it’s Picnic Time Picnic    The Tree Of Yoga Community have been enjoying our annual picnic for about 10 years and this is the first time, I have been unable to set a date. With so many messages asking when, I woke to the sun shinning and a date in mind , Friday 5th August  12:30 Under the trees by the new Playground area Wanstead Park off the High Street.  Food to share, babies, children, students across the ages,laughter, community and LOVE. A Students Journey My Yoga Journey I feel as though yoga has been part of my life forever! I’ve been practising on and off for about 30 years and, of course, each class you do with a different teacher has a specific feel to it and seems to fulfil a different need relevant to that time.  It also takes time to find a class – the teacher and their style just have to feel right. I recall doing a lovely pregnancy class in South London way back in the early 90s  - I was practising at home when my waters broke! I had a natural birth at home and I’m sure it went so well because I was able to put into practice yogic breathing and because my body had been helped to prepare for giving birth during my yoga class.  I continued to practice with several different yoga teachers once my son was born, changing teachers as I moved from south to east London in the late 90s. After years working in the corporate world I began re-training as a Counsellor and Psychotherapist in 2009, qualifying in 2013. I love my job but it involves helping people who are in a lot of pain and listening to some very distressing stories. My body is hugely important in my work. Therapists are trained to stay attuned to what is happening in their own bodies when they are with their clients. This can be just as important as our emotional or cognitive response to what is being said to us.  After all, everything that has ever happened to us is stored as memories within our physical bodies. With sometimes as many as 13 clients a week, that’s a lot of other people’s ‘stuff’ to hold both psychologically and physically. The more I look after myself. The better I can look after others. Yoga enables me to re-connect with me. How am I feeling? What do I need, what is my body saying to me? I was in my previous yoga class for 8 years and it was wonderfully restorative and relaxing. I found it hard to leave because I had so much respect and fondness for my teacher - but I intuitively knew I needed something different. Maxine’s class was a revelation – I felt like a complete newbie and wondered whether I would be able to ‘do’ all the postures! I hadn’t realised how unconfident I was in my body or how little strength I had. Over the course of the last year working with Maxine, my body feels like it has entered a different phase and actually looks different. I turned 50 last year but feel stronger and more confident in my body than I have in years; I also feel more present and connected with myself and others.  All of this helps both my work and my home life.  I truly can’t imagine my life without yoga! Deb Spraggon Thank you for allowing us to read your journey. We are a community and I would love to hear from others. Its is Summer time A time to play, to take time out , to see the colours around us, to smell,to share and to have energy.  ENJOY

The Beauty of the Breath

Open the nostrils and feel the coolness of the  breathe

The Beauty of the Breath We live with ourselves , every layer , every thread ,every breathe , every day. Do we stop and listen to how we breathe , where we breathe from and how we feel letting the breathe go? Not really , we only become aware of our breathe , when we have a cold, if we are asthmatic , stressed, pain, things that catch as unaware. We come into the world with humbleness and breath through the abdomen , our family watch the rise and the fall ( yes at this age we breathe rather quickly). We reach the age of 5 ( around this period) and life become faster and we need to get going, the breathe changes and we learn a habit where we breathe into the apex of the Lungs. We then start to create a dis -ease within ourselves and start to look for un outlet t hat can help us manage our every days lives.. YOGA…OMG… what is this practice they call prana and why am I struggling with this new way of breathing and how comes I can’t understand this word pranayama and fingers on my nostrils and belly pulling back.. what is all this about….STILLNESS….. WHO AM I…. How many times have I ,as a teacher read the minds of my students , as they lay in semi - supine  trying to breath. So lets break down this breathe/prana  Anatomy of the Breath There is so much information out there, i get bored reading it and just want to know it as simple as possible. Sit in an easy crossed legged position, maybe put a blind fold on ( great way of sensing  ,feeling, listening) and just observe your breathe. Are you breathing in and out of the nose ( this is the respiratory system - mouth is the digestive system). Once you have found that you have started to let go of thoughts.. allow the nostrils to flare and feel the coolness of prana as it moves towards you and the hairs in the nostril become the filters. Visulise the breathe moving through the pharynx, the coolness at the back of the throat towards the wind pipe , where it branches out to the lungs.. Within the lungs is this incredible forest of bronchioles and alveoli ( I always imagine the world of Avatar) and then the diaphragm opens it parachute towards the abdomen and to help the heart beat. Then comes the out breathe ( the releasing, letting go) carbon dioxide that nature needs as this is their oxygen. This moves back through the path of the in breathe ( breath of vitality), this should feel warm and leaves through the nose..  Yes there is so much more, the blood etc..but I can assure you , you wouldn’t read it all. A Simple Breath Training Practice The best posture for sensing the flow of the breath is laying in prone ( on your front). When you are lying prone on your stomach, with arms folded at about a 45 degree angle above your shoulders, your body will naturally begin to breathe diaphragmatically. Follow the path of the breath as above and feel your belly yielding towards the earth  and as you breathe out allow the naval back towards your kidneys ( convex). Even advanced students find tension in the abdomen by the end of the day. This way offers a chance to unblock the breath and release pent-up tension.     •    First, feel the ceaseless movement of your breath as it flows out and in. The breath will find it’s own pace, and even if you believe the speed to be too fast or too slow, you don’t need to control it, simply let your body breathe.     •    Now bring your awareness to your abdomen and feel how it presses against the floor as you inhale and recedes (although remaining in contact with the floor) as you exhale. Relax the muscles in your belly, and let these movements of the abdomen become deep and soothing.     •    Now shift your attention to the sides of the rib cage. You’ll find that the low ribs expand laterally with the inhalation and contract with the exhalation. The ribcage expands as the diaphragm contracts, and the ribs return inward as the diaphragm relaxes.     •    Finally, shift your attention to your lower back. Notice that as you inhale, the back rises, and as you exhale, the back falls. Soften your back muscles and allow the breath to flow without resistance. This is a particularly relaxing sensation, and you may find that it helps relieve lower back tension that is otherwise difficult to release.     •    To deepen the breath even further, you might wish to try the following experiment. At the end of the exhalation, breathe out a little more than usual by continuing to press the abdomen toward the spine. Then, as you slowly inhale, soften the muscles of the lower back and abdomen, and let the back rise ( kidneys) and expand. You may feel as if the lower back is being stretched by the  deep inhalation. Repeat the extra exhalation and the                               expanded inhalation for three to five breaths, until you become accustomed to the feeling of the deep inhalation. Then return to your normal exhalation—but continue to let the lower back expand as you inhale. Your breath will feel slower and deeper. The more that you bring this into your every day living, the power of the prana will guide you to a healthier life style.. From this point the esoteric  practices of pranayama will be beneficial.

Niyana ; Patanjali sutras

Niyama View this email in your browser

We continue with the Patanjali Sutras  and the second Limb                  Niyamas - The Yogic way of living The foundation limbs of Patanjali’s eight-fold path of yoga, yama and niyama, create a solid foundation and strong container for the yogini to move into the deeper stages of yoga with focus, inner-strength, and success. Practicing the Yamas and Niyamas is a journey and process. Take one step, one Yama or Niyama at a time and proceed with compassion and without worry of perfection. As Swami Sri Kripalvanandaji said, ” When you pick one petal from the garland of yamas and niyamas, the entire garland will follow.” The practice of the five niyamas ask us to embrace cleanliness and contentment, to purify ourselves through heat, to continually study and observe our habits, and to surrender to something greater than ourselves. Shaucha (purification) is a central aim of many yogic techniques, and is the first principle of Patanjali’s five Niyamas. The yogis discovered that impurities in both our external environment and our internal body adversely affect our state of mind, and prevent the attainment of real wisdom and spiritual liberation. The practices of asana, pranayama , kriryas and meditation cleanse and purify the body and mind, as well as strengthening their capacity to maintain a pure state of being. We also consciously work at surrounding ourselves with a pure environment (including food, drink, friends, entertainment, home furnishings and transportation) to not add any external impurities back into our bodies or minds.  Practice Clearing the mind and Focus   : Candle Gazing Samtosha (contentment) is not craving for what we do not have as well as not coveting the possessions of others. The yogis tell us that when we are perfectly content with all that life gives us, then we attain true joy and happiness. It is easy for the mind to become fooled into thinking that we can attain lasting happiness through the possession of objects and goods, but both our personal experience and the teachings of the sages prove that the happiness gained through materialism is only temporary. Practicing contentment frees us from the unnecessary suffering of always wanting things to be different, and instead fills us with gratitude and joy for all of life’s blessings. Letting go of the EGO. Practice : Spring clear out Tapas (asceticism) is a yogic practice of intense self-discipline and attainment of will power. Basically, Tapas is doing something you do not want to do that will have a positive effect on your life. When our will conflicts with the desire of our mind an internal “fire” is created which illuminates and burns up our mental and physical impurities. This inner fire can also be used as a source of spiritual energy; the yogis say the sole practice of Tapas can lead to the release of kundalini and attainment of enlightenment. Tapas transforms and purifies us as well as enables the conscious awareness and control over our unconscious impulses and poor behaviour. Tapas builds the will power and personal strength to help us become more dedicated to our practice of yoga . Practice : Nadi Shodhana balance IDA and PINGALA  connect with your will power Svadhyaya (self-study) is the ability to see our true divine nature through the contemplation of our life’s lessons and through the meditation on the truths revealed by seers and sages.  Life presents an endless opportunity to learn about ourselves; our flaws and weaknesses give us the opportunity to grow and our mistakes allow us to learn. Examining our actions becomes a mirror to see our conscious and unconscious motives, thoughts, and desires more clearly. The yogic practice of Svadhyaya also involves the study of sacred and spiritual texts as a guide to our interior world where our true self resides. Self-study requires both seeing who we are in the moment and seeing beyond our current state to realize our connection with the divine. Practice : Leading to questions “WHO AM I” Ishvara Pranidhana (devotion) is the dedication, devotion, and surrender of the fruits of one’s practice to a higher power. This Niyama fuses two common aspects of yoga within it: the devotion to something greater than the self and the selfless action of karma yoga. Patanjali tells us that to reach the goal of yoga we must dissolve our egocentric nature and let go of our constant identification with ourselves. To do this, our yoga practice and all of the benefits we may receive from our practice must be seen as an offering to something greater than ourselves. Through this simple act of dedication we become reminded of our connection to our higher power, and our yoga practice becomes sacred and filled with grace, inner peace, and abounding love. It is an invitation to stop clinging and therefore to learn to trust ourselves.   Practice : Be in stillness , even if it is just a few minutes a day

Spring Forward

Little Buds ~ Gong Bath View this email in your browser                                               Spring  forward Little Buds Forming There has been so much talk  and sharing amongst The Tree Of Yoga Community ,after the article in The Wanstead Guardian, supporting Yoga classes for our small Yoginis.  The start of the children’s classes Friday 15th April   Wanstead United Reformed Church Under 5    16:00 - 16:30 Over 5      16:45 - 17:15 A great time to share this fun experience with your child… They have so much pressure during the school hours and yoga allows them to explore their inner beings.  With so many benefits that can support them : Confidence, releasing anxiety, maintaining their flexibility, posture, co -ordination , balance , core, breathing, interacting and sharing, relaxation and time with you. The Tree of Yoga has been spreading her branches over the last year ,introducing other teachers to share their energies. Aline Lemos has been a student of mine for many years. A former infant  school teacher and holds a certification for Star Child teacher training. Her recent love is Anabel and she has inspired Aline to nurture other children and to explore her teaching away from the school environment. Having observed Aline’s teaching the last few months, I know she will create a safe and enjoyable environment for your child and yourself.                                     GONG BATH  It is with pleasure that Ben and Clare are returning 15th april 2016  Wanstead United Reformed Church  So, what is a gong bath? Quite simply, it's sound therapy. You lie on a mat in a darkened room filled with other 'gong bathers'. The person or people giving the session play the gong, sound bowl, wind chimes and various other instruments for over an hour. The vibrational sound and frequency of the gong takes you into a deep meditative state. Once finished you chant and leave feeling energised and cleansed. If you think that sounds amazing, there's more. The gong bath takes you into such a deep meditative state, strange things start to happen. I felt like I had been blown across the floor by the first crescendo of the gongs. I hadn't, but such is the power of the sound bath. My meditation involved a lot of water. I saw fast flowing water and concentric circles galore. The gongs kept going. I felt trippy, euphoric and like I was taking part in some shamanic ritual. I felt like I wanted to get up and dance. And then we started to come down. The gongs were less frantic, we were brought back into the room. The gongs ended. We sat up and chanted. It was over.  Things you need to know if you get the chance to take part in a gong bath: wear warm and comfortable clothing as your body temperature seems to drop considerable when you are in such a deep meditative state (one woman had a duvet with her, I understand why, now). Be prepared to relax, let go and just go wherever it takes you - you won't be disappointed. Spaces will be limited so secure your space, as we are moving the GONG BATH to the side room ( Nightingale Lane Entrance ) 20:00 - 21:30. Please e mail for bank details cost £25.00                                  Pregnancy  The pregnancy classes are thriving and I am pleased that the after class talks are back   Thank you Nissa for sharing your knowledge . Mid wife at St Thomas, Natal hypnotherapist  and has set up a forum of local east London holistic practitioners. to support positive pregnancy, birth and early parenting. Providing a wealth of free info and resources. “Nurture Collective East London Birth And Parenting” Contemplation  “Life is our learning ground. We need to be fearless in this life”