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

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”

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.

New Class : Gong Bath : Workshops

                              New Class :  Gong Bath :  Workshops

New Class: Tuesday 1st Septemeber 20:30 - 21:30

Baptist Church Wellington Road

GONG BATH 

16th October & 4th December

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 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.

                                      Prenatal Partner Workshop 26th September 

                                                         

"When the contractions started proper Steve and I found the skills we had learnt during the partner class so valuable, and my breathing exercises helped to keep me clam and focus my energy in the right place"

 

"The yoga positions and breath really helped in the first part of my labour and my husband even piped up 'Remember to think about the flame' (that we did at the couples session ) which was a really useful focusing technique". 

                                  Yoga Workshops  : 14th November , 5th December

Prana, Bhandha , Liberation

Wordless Wednesday

                                                     WORDLESS WEDNESDAY

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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