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.
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.
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
• 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.
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....
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.
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:
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.
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.
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.
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
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".
