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.

Gong Bath

Dear Yogis and Yoginis The Wonderful thing about the Tree Of Yoga is it's growing community , as the community grows , the branches and flowers bloom. The first Gong Bath in June was such a success and brought a new dimension to our practice. This was equally felt at the Retreat.  It is with pleasure that Ben and Clare are returning 4th December 2015  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.

Asana of the Month Trikonasan

TRIKONASANA View this email in your browser

Trikonasana or Triangle Pose. Tri= Three, Kona = Angle. These three angles are found in the spaces made between the arms and the legs, and stability, evenness and expansion are what make up the three sides of each triangle, a combination of strength and ease, effort and effortlessness. Turn the awareness within and find the inner balance of these. Keep the posture strong but light. Start: Stand with the legs a legs length apart, make sure that the weight is evenly placed between both feet, turn your right foot out 90 degrees (Heel in line with upper arch of left foot) and the left foot in slightly. Take your arms out wide and keep them at shoulder height, With a wide space between the shoulder blades.Open up the wing span and breathe from Anahata allowing prana to spread through the arms and hands.On an inhale lift out of the hips and as you exhale lengthen the right side of your body over to the right. Rotate your arms so that the right hand comes to the shin, ankle or floor. (Or what ever you can reach, take a block to the right side of your foot). Take the left arm straight up so it is inline with the right arm. Create a sense of your arms being like the wings of an Albatross, floating the current of air. Turn your head to look up at your top hand, make sure the back of the neck is long and in line with the rest of the spine. Stay for a few breaths and then repeat on the otherside. TIPS- Make sure the inner arches of both feet stay lifted and that your knees are always in line with the toes. Don’t let your body fold forward, it is tempting to try and reach the floor, but only go as far as you can go without swinging your torso forward. Imagine that you are sending your tail bone towards your back heel. Visulize the back body aligning itself towards a stick that is supporting your back Try bringing the back of the hand to the ankle, shin or thigh, so that you don’t grip onto your leg and sink your weight into it. Try to drop the top ribs down towards the spine, so that both sides of the torso are the same length. There is a tendency to jam the front knee, keep a micro bend in it, to protect your knee. Look straight ahead if problems with balance or neck. Bend top arm and place on the hip, if the shoulders are tight. One of the challenges in this posture is the breath make sure your breath is even and steady. REMEMBER NEVER SACRIFICE THE BREATH FOR A POSTURE. BENEFITS- Strengthens ankles. Reduces stiffness in the hips. Tones leg muscles and muscles at the sides of the body. Relieves back ache. Develops the chest. Recommended for pre-menstrual tension or menstrual disorders. Contraindications/Precautions: Sacroiliac pain Posterolateral disc herniation should only come half way or rest bottom hand on a chair and only if comfortable. 3rd Trimester Pregnancy rest bottom hand on a chair and only practice if comfortable. Hamstring injuries, act with caution or avoid completely.

October

Dear Yoginis and Yogis It is the season that we start to store, to feel the crispness of the air and the sun energy giving light to the early mornings. As the Trees start to shed , we feel the need to nurture. September # The Leap Of Faith Retreat Amazing time spent with students, a practice of strong Asana and Pranayama , liberating , flying, lightness and sounds of The Gong Bath. Yoga Disco # Macmillan Charity We danced ,smiled and wiggled and babies came too Pregnancy Partner Workshop# Always very special, the flowing of Oxytocin Welcome back to Tuesday night Yoga class at Wellington Road 20:30 - 21:45 October Welcome back News letter Wednesday 12:30 - 13:45 yoga class moving to Wanstead United Reformed Church Preparing for the Yoga Show

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

WORDLESS WEDNESDAY

                                                     WORDLESS WEDNESDAY

                                                    STILLNESS SPEAKS