Opening ourselves out to Face the World

Opening ourselves out to Face The World View this email in your browser

Ustrasana yoga  - Camel Back bending Asana - Turning ourselves out to face the world.They are stimulating and extroverting. As they expand the chest , they encourage the inhalation to embrace life. These are dynamic postures require strength and energy to move towards them Contraindications and Cautions     •    High or low blood pressure     •    Migraine     •    Insomnia     •    Serious low back or neck injury Beginner's Tip Beginners very often aren't able to touch their hands to their feet without straining their back or neck. First, try to turn your toes under and elevate your heels. If this doesn't work, the next thing to do is to rest each hand on a block or chair legs with the seat towards your waist. Position the blocks just outside each heel, and stand them at their highest height (usually about 9 inches). If you're still having difficulty, get a chair. Kneel for the pose with your back to the chair, with your calves and feet below the seat and the front edge of the seat touching your buttocks. Then lean back and bring your hands to the sides of the seat or high up on the front chair legs. Benefits     •    Stretches the entire front of the body, the ankles, thighs and groins,     •    Abdomen and chest, and throat     •    Stretches the deep hip flexors (psoas)     •    Strengthens back muscles     •    Improves posture     •    Stimulates the organs of the abdomen and neck Modification and Props Ustrasana can be a very difficult pose for the neck, especially if your shoulders are tight. Use blocks or a chair.. In pregnancy use a chair with the seat next to the sacrum, arms holding the legs and open the heart centre. Theraputic Applications     •    Respiratory ailments     •    Mild backache     •    Fatigue     •    Anxiety     •    Menstrual discomfort Preparatory Poses     •    Bhujangasana     •    Dhanurasana     •    Salabhasana     •    Setu Bandha     •    Supta Virasana     •    Urdhva Mukha Svanasana     •    Virasana Follow-up Poses     •    Dandasana     •    Dhanurasana     •    Sarvangasana     •    Setu Bandha     •    Sirsasana     •    Urdhva Dhanurasana     •    Virasana         Before practicing come in touch with your foundation and with this asana will be your knees. I like to place the long side of a block on my sternum to encourage the cage ( thoracic spine supporting the block lightly with your hands) to open and the the lumber spine not to contract too much. With back bends we need to open the cage, therefore Ujjiah breathe is important here. Backbends require exhalations to move into. As you breathe towards the block the cage opens as the sternum lifts, starting the beautiful and safe arch of the spine. Step 1 Kneel on the floor with your knees hip width and thighs perpendicular to the floor ( can use a blanket under the knees). Rotate your thighs inward slightly, narrow your hip points, and firm but don’t harden your buttocks. Keep your outer hips as soft as possible. Press your shins and the tops of your feet firmly into floor. At this stage use the block to access how you are feeling, the inhalation towards the block allowing the cage to widen. If all ok. Repeat with out the block, but visualise that it is still there and move to step 2. Remember to use child pose as a modification when needed Step 2 Allow the hands to rest along side the body, can practice with toes tucked under. Use the breath to guide you as you allow the sternum  and tail forward towards the pubis. Make sure though that your front groins don’t lean backwards. To prevent this, can use a block in between thighs back. Inhale and lift your heart by pressing the shoulder blades against your back ribs. Step 3 For the time being keep your head up, chin near the sternum, and your hands, either in pray next to Anahata , over the head to encourage the flanks of the body to open or arms along side the body. When you feel you are ready ,allow the hands to move toward your feet. Can have the toes tucked under, flat or to have a chair behind you and allow the hands to touch the chair legs. Beginners probably won’t be able to drop straight back into this pose. With the inhalation move towards touching the feet ,simultaneously while keeping the thighs perpendicular to the floor. Step 4 See that your lower front ribs aren’t protruding sharply toward the ceiling, which hardens the belly and compresses the lower back. Release the front ribs and lift the front of the pelvis up, toward the ribs. Then lift the lower back ribs away from the pelvis to keep the lower spine as long as possible. Press your palms firmly against your soles (or heels),or chair, with the bases of the palms on the heels and the fingers pointing toward the toes. Turn your arms outwardly so the elbow creases face forward, without squeezing the shoulder blades together. You can keep your neck in a relatively neutral position, neither flexed nor extended, or drop your head back. But be careful not to strain your neck and harden your throat. Step 5 Stay in this pose anywhere from 30 seconds to a minute. To come out bring your hands away from your feet, props ,apply mulha and Uddiyana Bandha. Inhale and lift the head and torso up by pushing the hip points down, toward the floor. If your head is back, lead with your heart to come up, not by jutting the chin toward the ceiling and leading with your brain. Take your time.  Rest in Child’s Pose for a few breaths. Deepen the Pose You can increase the challenge of Ustrasana by performing the pose with your thighs, calves, and inner feet touching.

Bandha

Lighten your practice with the jewels of the BANDHAS View this email in your browser

IIn Sanskrit bandha means to lock, to hold, or to tighten. It also refers to a lock in and of itself. I also refer to them as the norfolk Broads ,on how we seal in the water and then flow to the water level. When we seal in the prana  the prana then releases to meet the energies within the layers of the body. There are 3 principle bandhas in the body, and a fourth that ties them all together. The ancient yogi philosophers said, and I concur, that when you master the locks, you master the yoga practice, the practice on the inside -- floating in and out of asanas, holding for long periods of time, and managing new positions – and the practice on the inside – consistent single pointed concentration, steady and long breath, and a calm, clear mind.  In a straight-up modern, western sense, the bandhas help you regulate and control all your internal systems, hormonal, sexual, metabolic, digestive, and more.  Note, bandhas should not be practiced while pregnant.  Mula Bandha: In a way Mula Bandha is the easiest bandha to explain.  The muscles you instinctually contract to pull up and hold when you wish to go to the toilet ( the inner muscle of the pelvic floor.. please note do not continue to practice this when wanting to go to the toilet as this can cause a water infection especially whilst pregnant).   Mula Bandha In Sanskrit mula means root, and thus Mula Bandha is the root lock. To find it, sit, stand, or even be in an asana, and if you are a man, contract the area between the anus and the testes. If you are a woman,  contract the muscles at the bottom of the pelvic floor, behind the cervix. Initially the anal sphincter will also contract, but with time and practice you will be able to hone in on the Mula Bandha region and leave the rest aside.    The Mula Bandha should be held throughout your entire yoga practice. That’s right -- the whole hour or hour and a half. There are countless reasons, but quite simply think of it as the lock that allows your energy to flow up, not down and out. If your energy is forced to flow up, and stay inside you, for that matter, it will grow exponentially, leaving you with that amazing feeling of ‘floating’ as you walk out of out of class. It will also allow you to float IN class, as an engaged Mula Bandha allows you to be lighter on your limbs, and thus lighter on your mat. This lightness prevents you from becoming fatigued when that teacher, aka me, makes you hold something for what seems like forever and a day, or do the umpteenth Chatarunga. In a more physiological sense, Mula Bandha stimulates the pelvic nerves, the genital system, the endocrine system, and the excretory system. It has  also been shown to relieve constipation and depression.        Uddiyana Bandha: Moving up from mula bandha we have the second bandha, Uddiyana. In Sanskrit uddiyana means to fly up, or to rise up. This ‘flying up lock’ is thus all about your insides flying upwards, intangibly meaning your energy, tangibly meaning your diaphragm, stomach, and abdominal organs. Massaging your internals organs and strengthening the abdominal muscles,supporting the lower back. To find Uddiyana Bandha place your hands on your abdomen , with the breath in allow the belly to raise in to the hards on the exhalation, follow the breath out , naval towards the organs and kidneys. When you put the winter duvet away, the releasing of the air in the vacuum pack, sealing the duvet and creating space.   Uddiyana Bandha can be one of the most transformative aspects of your yoga practice, especially as you get more advanced. It moves the energy upwards with much more force than Mula Bandha, thus allowing you to invert and jump more easily, as well as float forward and back more lightly, and twist more deeply. Because the abdominal wall is pressing the organs and tissues of the abdominal cavity backwards, Uddiyana Bandha creates a soft massage for the deeper internal muscles of the lower back.    In a more day-to-day sense, Uddiyana Bandha is the ultimate remedy for abdominal and stomach ailments, from constipation to indigestion. It stimulates your digestive juices, thus increasing your metabolism, and tones your overworked abdominal organs. It also balances the adrenal system, relieving stress, lethargy and tension. And best of all, it is the sure fire way to get flat washboard abs without ever doing any crunches.    Jalandhara Bandha Jalandhara Bandha: Jalandhara Bandha is pretty much the only double chin you will want, and try, to have. In Sanskrit jal means throat, jalan means net, and dharan means stream or flow. Thus  in the most basic sense, Jalandhara Bandha can be considered the throat lock that controls the flow of energy in the nerves and blood vessels of the neck.  To find Jalandhara Bandha sit up tall, either in a comfortable cross legged position or on your shins with your butt on your heals. Place the palm of your hands on your knees. Inhale slowly and deeply through your nose, then bring your chin towards your neck and lift your sternum ever so slightly. Exhale press down on your hands and straighten your elbows, pull your chin back further, and retain as long as possible. To exit lift your chin, on an inhale. I prefer to practice on an exhale there are some thoughts on an inhale. Can always explore.  Unlike the first two, Jalandhara Bandha is normally performed in combination with specific breathing practices, and rarely done on its own. That said, it is immensely powerful, as it compresses the sinuses on the main arteries of the neck and in doing so helps regulate the circulatory and respiratory systems. The pressure on the throat helps to balance the thyroid and metabolism. And if no one is looking at you at work, engage Jalandhara Bandha as an instant trigger for mental relaxation as well as stress and anger relief.  Can connect with this bandha in Shoulder Stand ( Sarvangasana )  or  Plough ( halasana)    Maha Banda Maha Bandha: This the big Kahuna. Maha in Sanskrit means great, and Maha Bandha is the combination of all three aforementioned bandhas.    Sit in a comfortable seat, on your shins or cross legged, palms of the hands on the thighs or knees.  Inhale fully through your nose, and exhale completely through your nose. Squeeze squeeze squeeze until every last drop is out. Without inhaling engage Mula Bandha, then find Uddiyana Bandha. Inhale a tiny bit and lift your chest, and from there engage Jalandhara Bandha. Retain, pressing your palms down, as long as possible. When you have had enough, lift your head, inhale fully, and release all the bandhas.    Maha Bandha gives the benefits of all three bandhas and regulates the entire endocrine system. And as an added plus, it makes you a much better swimmer, runner, and of course Little Mermaid impersonator.   The Bandhas are the most integral part of your practice. Connect with these beautiful locks and your practice will be fluid, light and liberating

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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.

Matsyasana - Fish Pose

                                       Matsyasana 

The yoga tradition is one that brings the practitioner close to nature.

The story of the fish pose tells us, the very first yogi was Shiva. Shiva is said to be the originator of the yoga tradition . Matsya over heard Shiva talk about the nature of life and the universe to Parvati and the words sounded important. He was enlightened by the words and became the first student of  yoga. It is important to have an inspiring relationship with a teacher, the listening and the connection from within, therefore a student can follow the footsteps of  Matsya.

Matsyasana opens our heart and most of us struggle to open ourselves to the outside world. This is why back bends can be challenging. We learn to fully open to the outside world and to be in the moment. When fear grips us, we want to contract and turn ourselves inwards.

Benefits:

• Strengthens the back
• Opens the heart
• Stretches the abdomen and the intercostal muscles in the ribs. Increasing lung capacity 
• Stimulates the thyroid

Contraindications: Always be mindful there are modifications 

• Neck injury
• Low-back injury
• Headache

WORDLESS WEDNESDAY

                                                                                             

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WORDLESS WEDNSDAY

 

Wanstead Gong Bath

The Wonderful thing about the Tree Of Yoga is its growing community ...and as the community grows, the branches and flowers bloom.

Being back in Wanstead since the beginning of the year, I want to share the energy that is around and what energy we will be sharing through our practice and this new blog. Starting with the "Gong Bath" hosted by Clare and Ben. 

Julie and I wanted to experience and to understand what all the fuss was about Gong Bath.

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. 

On paper it sounds SIMPLE

The gong bath takes you into such a deep meditative state. We felt like we had been blown across the floor by the first crescendo of the gongs. Julie’s 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”.

My experience, felt that I had been whisked off in a cyclone over the rainbow, a frenzy of colour, sound and of liberation.

Then we started to come down. The gongs were less frantic; we were brought back into the room. Taking a moment we wanted to collect our thoughts and to sense the energy of the room.

The gongs ended. We sat up and chanted.

It was over. 

What a feeling, We wanted more.

Did the other Bathers feel the same? Yes they did, this is why they come back ,the more you experience the more your surrender.