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

Children Yoga Classes

The Tree of yoga will be holding a free trail yoga class for the over 3 + Friday 19th February ... Please message me for time and place as places are limited I have found a way to integrate yoga into an enjoyable weekly practice for the child, whilst using the traditional yoga postures, breathing and relaxation techniques. For the younger child they lead to exciting adventures and magical places through games that support the practice of yoga The classes are fun and aid the development of a child’s natural powers, imagination and creativity. For the older child the practice is to aid their studying by helping them to clear and calm their minds and breathing exercises to improve concentration and energy levels. The classes explore self – expression in a safe environment. The flow of yoga poses to the latest hip music makes these classes fun.

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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.