Archive Monthly Archives: June 2016

Yoga for Multiple Sclerosis

Iyengar Yoga has proven to be extremely beneficial for patients living with Multiple Sclerosis. There are poses that help with challenges such as fatigue, constipation, problems with digestion, lack of mental clarity, or balance. Balance, for example, can be addressed with asanas such as Tadasana (Mountain Pose), Virabhadrasana I (Warrior Pose I) and Virabhadrasana II (Warrior Pose II), and Trikonasana (Triangle Pose). To counter limitations, such as fatigue and heat intolerance, students learn to master the breath and practice restorative postures. Both techniques cool the body and calm the nervous system. The simple breathing technique of lengthening the exhalation a little longer than the inhalation helps quiet the nervous system. It’ has been observed that heat, stress, and tension can cause temporary worsening of MS symptoms, so keep the pace of practice relaxed but focused— keeping the body just shy of sweating is important.

MS can also result in a daily battle with numbness of the arms and legs, muscle spasms, and loss of coordination. The system of yoga emphasizes stretching and breathing, which can release tension and improve circulation and body awareness. Yoga can also facilitate harmony between the muscular and nervous systems of the body, possibly resulting in more fluid movement and relief from muscle tension.

Finally, in addition to evolving body awareness, yoga, tailored according to your needs, increases flexibility and balance. The poses increase the range of motion in the joints and improve muscle tone, and work of most of the body’’s muscle groups.

International Yoga Day – sequence for your practice

Hi – this is Valerie writing today.  On Tuesday, June 21, 2016 we celebrated International Yoga Day.  All the classes I taught were based on a sequence proposed by the Ramamani Iyengar Memorial Yoga Institute (RIMYI) and the Iyengar Yoga National Association of the United States (IYNAUS).   Here is the information excerpted from an email from IYNAUS:

“For those of you who would like to take up the suggestion of following a forward extending sequence suitable for early and intermediate level students, we offer the following sequence as an option. Please use any modifications you are familiar with that are suitable to your condition.

  • Adho Mukha Virasana
  • Adho Mukha Svanasana
  • Uttanasana
  • [If you have a regular practice of inverted poses, add those here.]
  • Paschimottanasana, feet apart
  • Janu Sirsasana
  • Trianga Mukhaikapada Paschimottanasana
  • Marichyasana I twisting
  • Marichyasana I forward bending
  • Paschimottanasana feet together
  • Upavistha Konasana
  • Bharadvajasana I
  • Marichyasana III
  • Ardha Matsyendrasana I
  • Adho Mukha Svanasana
  • Supta Baddha Konasana
  • Savasana”

Sunrise Yoga Teacher Highlight featuring Karen Hoglund

Sunrise Yoga has amazing, caring and gifted instructors. Attention is given to each student as they give instruction. This post will highlight Karen Hoglund. Karen (RYT500) became a student of yoga in 1999, eventually receiving her 330-hour yoga teacher training certificate from Triad Yoga Institute in 2004 and her 500-hour certificate from Triad Yoga’s Vidya program in 2008. She continues to attend workshops from many amazing teachers who provide inspiration for her classes. Karen’s own challenges with her back (scoliosis) has taught her how important good alignment is and how wonderful yoga can be to strengthening the body while reducing pain. She is also very inspired by music and ancient traditions so her flow classes often have playlists geared to the sequence, sprinkled in with the occasional myth, and hopefully designed to bring a little peace into our lives.

Come experience classes with Karen Saturday mornings at 9:00-10:30 am for Level 2 Flow Yoga and 11:00 am-12:30 pm for Back Care Yoga. One may be able to have the ultimate pleasure of taking special meditation classes with Karen. Keep a lookout for when those are scheduled on our monthly calendars. Namaste.

Healing Meditation Technique for Beginners

From Deepak Chopra

The purpose of meditation is the tune in to find peace within that spiritual traditions talk about that passes all understanding.

First of all, the most important thing is sit comfortably on the sofa without slouching. Do not lie down as you may fall asleep. Don’t cross your legs, keep your hands open, and be comfortable.

Repeat to yourself loudly the two words, ‘I am. I am. I am. I am.’

Now you can close your eyes and you can whisper those two words to yourself, ‘I am. I am. I am.’

What will happen is that you’ll have other thoughts. You might feel sensations in your body. You might hear sounds in your environment. Whenever you become conscious of that then go back to repeating ‘I am’, mentally, without moving your lips and your tongue for about five to ten minutes.

Now let’s assume you’ve done that for five minutes. Keep your eyes closed, and bring your awareness into your heart, right in the middle of the chest. With all of your awareness try to see, sense, feel your heartbeat. See if you can sense your heartbeat either as a sound or a sensation.

Now that you’re experiencing your heartbeat as a sound or a sensation, bring your awareness to your fingertips, to your hands. Bring your awareness into your fingertips. You can open you eyes and peek for a second and then go back with your eyes closed. Feel your heartbeat in your fingertips. If you feel that, you’ve just diverted blood flow to your hands. This is one of the fastest ways to relieve a migraine headache.

Now bring your awareness back into your heart and just mentally repeat the four words:  Peace. Harmony. Laughter. Love.

Do that for two minutes and now move your awareness anywhere in your body that you want to bring healing to. You don’t have to visualize anything, you don’t have to say anything, just bring your awareness. Just bringing awareness to these different parts of your body will bring consciousness, which is healing.

Finally, come back to your heart and, again, those four words: Peace. Harmony. Laughter. Love. Remember those are the goals of all the other goals in our life, whatever we want, ultimately that’s what we want. So repeat: Peace. Harmony. Laughter. Love.

Now keep your awareness in your heart and just for one minute, experience gratitude. You experience gratitude by thinking of all the things you’re already grateful for. The more you experience gratitude, the more you’ll attract things in your life that will make you feel even more grateful. Do that for a few seconds, relax into your body, and open your eyes. This is a healing meditation.