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

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”

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(JAH-new shear-SHAHS-anna) janu = knee sirsa = head Head-to-Knee Forward Bend: Step-by-Step Instructions - Step 1 Sit on the floor with your legs straight in front of you. Use a blanket under your buttocks if necessary. Inhale, bend your right knee, and draw the heel back toward your perineum. Rest your right foot sole lightly against your inner left thigh, and lay the outer right leg on the floor, with the shin at a right angle to the left leg (if your right knee doesn’t rest comfortably on the floor, support it with a folded blanket). - Step 2 Press your right hand against the inner right groin, where the thigh joins the pelvis, and your left hand on the floor beside the hip. Exhale and turn the torso slightly to the left, lifting the torso as you push down on and ground the inner right thigh. Line up your navel with the middle of the left thigh. You can just stay here, using a strap to help you lengthen the spine evenly, grounding through the sitting bones. More Poses For Digestion - Step 3 Or, when you are ready, you can drop the strap and reach out with your right hand to take the inner left foot, thumb on the sole. Inhale and lift the front torso, pressing the top of the left thigh into the floor and extending actively through the left heel. Use the pressure of the left hand on the floor to increase the twist to the left. Then reach your left hand to the outside of the foot. With the arms fully extended, lengthen the front torso from the pubis to the top of the sternum. - Step 4 Exhale and extend forward from the groins, not the hips. Be sure not to pull yourself forcefully into the forward bend, hunching the back and shortening the front torso. As you descend, bend your elbows out to the sides and lift them away from the floor. - Step 5 Lengthen forward into a comfortable stretch. The lower belly should touch the thighs first, the head last. Stay in the pose anywhere from 1 to 3 minutes. Come up with an inhalation and repeat the instructions with the legs reversed for the same length of time. Pose Information Sanskrit Name Janu Sirsasana Pose Level 1 Contraindications and Cautions     •    Asthma     •    Diarrhea     •    Knee injury: Don't flex the injured knee completely and support it on a folded blanket. Modifications and Props If you can't comfortably reach the extended-leg foot, use a strap. Loop it around the sole of the foot and hold it with your arms fully extended. Be sure not to pull yourself forward when using the strap; walk your hands lightly along the strap while you keep your arms and the front of your torso lengthened. Variation In some schools of yoga this pose is also performed with the perineum sitting on the bent-knee heel. The bent-knee leg is angled out to the side at somewhat less than 90 degrees. Deepen the Pose You can increase the challenge in this pose by widening the angle between the two legs past 90 degrees. Instead of bringing the bent-knee heel into the perineum, snug it into the same-side groin. Do this only if you have sufficient flexibility in the legs, hips, and back. Preparatory Poses     •    Adho Mukha Svanasana     •    Baddha Konasana     •    Balasana     •    Supta Padangusthasana     •    Uttanasana     •    Vrksasana Follow-up Poses     •    Seated forward bends Beginner's Tip Make sure the bent-leg foot doesn't slide under the straight leg. You should be able to look down and see the sole of the foot. Keep the bent-leg foot active too. Broaden the top of the foot on the floor and press the heel toward the inner groin of the straight leg. Benefits     •    Calms the brain and helps relieve mild depression     •    Stretches the spine, shoulders, hamstrings, and groins     •    Stimulates the liver and kidneys     •    Improves digestion     •    Helps relieve the symptoms of menopause     •    Relieves anxiety, fatigue, headache, menstrual discomfort     •    Therapeutic for high blood pressure, insomnia, and sinusitis     •    Strengthens the back muscles during pregnancy (up to second trimester), done without coming forward, keeping your back spine concave and front torso long. Partnering A partner can help you learn about grounding the bent-leg thigh. Have your partner stand behind you and press the inner edge of his/her foot against the inner groin of your bent leg. As you lengthen forward into the pose, see if you can release the head of the thigh away from the pressure of the foot, toward the floor.

Festive Greetings

Festive Greetings  View this email in your browser

Thank you for making this a great year.... Moving to new Spaces # The Wanstead United Reformed Church  has been the most amazing space. Energetically so up lifting, under floor heating, space to move, supportive , nourishing and nurturing.... and plenty more. Saturday classes at Ashton Fields , has provided light , great summer sports and plenty more. The introduction of "The Gong Bath" ..... a magical journey More classes added to the time table. New students... More Post Natal classes.... Introduction of different Teachers. The Retreat..... FANTASTIC and all places gone for next year under an hour and a half. 2017 will be 2 April and September The Yoga Show... I'm a Baby Yogi and I'm a Toddler Yogi... Still time to place those Christmas Gifts http://www.thetreeofyoga.co.uk/baby-yogi-clothing.html 2016 I am very excited to bring to The Tree of Yoga Community# Toddler and parent, grand parent Classes # starting mid January Children after school classes # starting mid January There has been a great reaction to these classes and separate e mails will be sent to your in box within the next few days. i f you are interested and haven't contacted me PLEASE HURRY....  Gong Bath Dates 19th February 2016 15th April  2016 17th June 2016 Workshops Pre Natal  Yin Understanding the power of Breath and the benefits of Pranayama Shakti and a feminine energy PERHAPS THERE IS A WORKSHOP THAT YOU COULD SUGGEST ..... IN BOX YOUR IDEAS.... With Love Namaste Maxine

Asana of the Month Gahruedahsanna

(gah-rue-DAHS-anna) Garuda = the mythic “king of the birds,” the vehicle of Vishnu. The word is usually rendered into English as “eagle,” though according to one dictionary the name literally means “devourer,” because Garuda was originally identified with the “all-consuming fire of the sun’s rays.” Props : Can use a block to balance leg that will cross over. This is also advisable if you are Pregnant.   Stand in Tadasana. Bend your knees slightly, lift your left foot up and, balancing on your right foot, cross your left thigh over the right. Point your left toes toward the floor, press the foot back, and then hook the top of the foot behind the lower right calf. Balance on the right foot. The Pelvis needs to be in alignment and the Knee that is crossed in line with the navel. If this is challenging then use the block. Remember to leave the ego off the mat. Stretch your arms straight forward, parallel to the floor, and spread your scapulas wide across the back of your torso. Cross the arms in front of your torso so that the right arm is above the left, then bend your elbows. Snug the right elbow into the crook of the left, and raise the forearms perpendicular to the floor. The backs of your hands should be facing each other. Press the right hand to the right and the left hand to the left, so that the palms are now facing each other. The thumb of the right hand should pass in front of the little finger of the left. Now press the palms together (as much as is possible for you), lift your elbows up, and stretch the fingers toward the ceiling. Focus in between the eyebrows and the colour Purple. Allow the breathe to guide you. Can Breathe in 4 counts and breathe out 4 counts Stay for 15 to 30 seconds, then unwind the legs and arms and stand in Tadasana again. Repeat for the same length of time with the arms and legs reversed. Pose Information Sanskrit Name Garudasana Pose Level 1 Contraindications and Cautions Students with knee injuries should avoid this pose, or perform only the leg position described in the Beginner's Tip below. Modifications and Props Beginning students often find the balance in this pose very unstable. As with all standing balancing poses, you can use a wall to brace and support your back torso while you’re learning to balance. Deepen the Pose Look at the tips of your thumbs once you're in the full pose. Typically the thumb tips point a little bit off to the side of the upper arm. Press the mound of the upper thumb into the bottom hand and turn the thumb tips so they point directly at the tip of your nose. Theraputic Applications Asthma Low backache Sciatica Preparatory Poses Adho Mukha Svanasana Gomukhasana Prasarita Padottanasana Supta Virasana Supta Baddha Konasana Upavistha Konasana Virasana Vrksasana Follow-up Poses Garudasana is usually sequenced near the end of the standing pose series. The arm position in the pose is particularly useful in teaching how to widen the back torso in inverted poses like Adho Mukha Vrksasana and Sirsasana. Other follow-up poses might include: Gomukhasana Utkatasana Vrksasana Beginner's Tip Beginners often find it difficult to wrap the arms around until the palms touch. Stretch your arms straight forward, parallel to the floor, while holding onto the ends of a strap. Follow the rest of the instructions stated in step 2 above and keep the strap taut between your hands. Beginners also find it difficult to hook the raised-leg foot behind the standing-leg calf, or block and then balance on the standing foot. As a short-term option cross the legs but, instead of hooking the raised foot and calf, press the big toe of the raised-leg foot against the floor to help maintain your balance. Benefits Strengthens and stretches the ankles and calves Stretches the thighs, hips, shoulders, and upper back Improves concentration Improves sense of balance Variations Here's a challenging variation of Garudasana. From the pose as described above, exhale and lean your torso into a forward bend, pressing the forearms against the top-leg thigh. Hold for a few breaths, then come up with an inhalation. Repeat on the second side.