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Today's Intermediate Vinyasa class: lengthening & hip opening

Wed, 14 Mar 2012 15:07:08 +0100

Today's class had some focus on hip opening and lengthening. Have a listen a try it out!

Friday Meditation

Fri, 09 Mar 2012 17:05:42 +0100

Today we listened to a Progressive Muscle Relaxation Meditation recording courtesy of UNH Health Services. Check out their other recordings available at their web site and through UNH @ iTunes U.

Last week's recording was Breath of Life, Breath of Love from Meditations for Relaxation and Stress Reduction by Joan Z. Borysenko, PhD. Here is a link to an article she has on her web site about meditation and inner peace. I checked the recording out of the NH Public Library Downloadable books.

Friday Meditation

Thu, 01 Mar 2012 16:47:05 +0100

Join us Fridays just after 11am (allow one hour, but it won't always be that long) to experience meditation. Each week we will use a different recording to guide us. Here are the recordings we've used so far:

Beryl Bender Birch "Everyday Mindfulness: Meditation for Beginners"

Mary Maddux "Body Balance Meditation"

Jon Kabat-Zinn "Guided Mindfulness Meditation - Part 1" (available to borrow from NH Downloadable Books - or your public library's equivalent)

Shakti Gawain "Creative Visualization Meditations" (available to borrow from NH Downloadable Books - or your public library's equivalent)

Position of the pelvis in Forward Bends

Wed, 22 Feb 2012 19:31:30 +0100

Before beginning the asana practice today, I read a passage from Beryl Bender Birch's "Boomer Yoga" (p. 82) that talks about the position of the pelvis in forward bends. It explains what happens when someone with tight hamstrings or tight lower back rounds their back and strains in order to "look" like they are folding forward - even though their pelvis is actually tipped back. And it reminds us how important it is to engage the quadriceps to signal the hamstrings that it is OK to relax and let go.

Uddiyana Bandha

Thu, 22 Dec 2011 02:45:37 +0100

Tonight's class requested some focus on Uddiayana Bandha, the abdominal lock, or upward flying lock. Uddiyana Bandha is achieved by gently drawing the stomach inwards with the intention of keeping it activated throughout your practice.

We also spend some time breaking down one way of modifying Surya Namaskara A, Sun Salutation A. In this modification we lower to knees, chest & chin and pull through to a baby cobra pose in place of Chaturanga Dandasana and Urhdva Mukha Savasana.

Listen Now >>

Modifications for Sun Salutation A

Thu, 15 Dec 2011 14:33:36 +0100

In last night's beginner class, we work in more detail on one way to modify Surya Namaskara A (Sun Salutation A). Listen here.

Letting Go

Wed, 14 Dec 2011 15:57:03 +0100

After a run of technical difficulties, today's Intermediate Level Vinyasa Class has been successfully made into an MP3!

There was a request at the beginning of today's class to work on Letting Go. As the class progressed, I realized that it isn't so easy for me to think about letting go as it is for me to think about brining my focus back to right here and now. One way to accomplish that is to bring my focus back to my breath. You'll here me reminding the class to try this several times.

How to make a neck warmer

Sat, 03 Dec 2011 20:13:10 +0100

The Super Easy Method:

Fill a cotton sock with rice.
Tie the end shut.
Microwave on high for 1-2 minutes or to your heat preference.
Enjoy!

Fancier Method adapted from Main Warmers:

Exact measurements are not vital so you can use those old towels and pillowcases without an excess of trimming!

Materials:

1 - 27" x 12" piece of 100% cotton for cover material (soft flannel or terry cloth). Non-100% cotton materials are more likely to burn in the microwave. Make sure your material contains NO metal!

1 - 27" x 12" piece of muslin or other cotton material for the lining.

3 cups rice or other grain or beans - just not popcorn!

needle & thread or sewing machine.

Cover:

At one end of the rectangle, turn the 12" edge under and stitch. This will eventually be the opening for inserting the lining filled with corn or rice.
Fold the long way with right sides together and stitch the other 2 sides leaving 3/4" seam allowance.
Clip extra fabric from the corners.
Turn right side out.

Lining:

At one end of the rectangle, turn the 12" edge under and stitch. This leaves a nicer finished edge when the last baffle is filled and sewn shut.
Fold the long way with right sides together and stitch the other 2 sides leaving 3/4" seam allowance.
Clip extra fabric from the corners.
Turn right side out.
Add ~2/3 cups rice and stich across the way to create the first baffle.
Repeat previous step 2 or 3 more times spaced evenly to create 3 or 4 baffles. This will keep the filling from falling to the ends of the flannel bag

Finish:

Insert lining with rice inside into the flannel cover.
Make sure to remove all metal pins and needles before placing in microwave for 1-2 minutes. Adjust heating time to your needs.
You can also store it in the freezer and use it as an ice pack.

Beginner Class Backbends & Twists

Thu, 01 Dec 2011 15:39:20 +0100

Last evening's beginning class continued this morning's intermediate class theme of backbends and twist.

Backbends & Twists

Wed, 30 Nov 2011 17:39:18 +0100

Today's Intermediate Level Vinyasa class worked towards Kapotasana, pigeon pose. This means a focus on lengthening the front of the body, backbends and, to counterpose, twists. Listen to the live recording and join this class anytime at home!