SMALL GROUP CLASSES YOGA THERAPY TEACHER TRAINING MEDITATION

Transcription

1 SPRING 2014

2 SMALL GROUP CLASSES YOGA THERAPY TEACHER TRAINING MEDITATION 62 AVENUE ROAD, MOSMAN NSW Important information: The information contained in this document is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. You assume full responsibility for how you choose to use this information. Always seek the advice of your doctor or other qualified healthcare provider before starting any new treatment or exercise routine or discontinuing an existing treatment. Talk with your healthcare provider about any questions you may have regarding a medical condition. Nothing contained in this document is intended to be used for medical diagnosis or treatment.

3 WELCOME TO SPRING AT ADORE YOGA AT ADORE YOGA, WE FOLLOW THE PRINCIPLES OF INDIA S ANCIENT HEALING SYSTEM, AYURVEDA ( SCIENCE OF LIFE ), AND ADAPT OUR TEACHING TO EACH NEW SEASON. KAPHA TIME According to Ayurveda, spring is Kapha Time. Kapha is one of the three fundamental ayurvedic constitutions (or Doshas), along with Pitta and Vata. In Spring we become especially susceptible to Kapha-related symptoms such as weight gain, sluggishness, excess mucous and fatigue. These symptoms of excess Kapha can be managed using a combination of yoga techniques and ayurvedic diet. In this term s magazine, you ll find lots of Kapha-busting energizing and detoxifying yoga practices and diet tips to help you stay fit and healthy in the weeks ahead. Let s YOTOX! A Yoga-detox is one of the best ways to beat Kapha symptoms and get your health on track. Our step by step guide on how to Yotox will leave you feeling lighter, brighter and bursting with energy. Enjoy your practice! Nikola Ellis Founder and Principal Teacher

4 FOUNDATIONS In the foundations section, you ll learn the basic techniques that support your yoga practice. This term we focus on Ujjayi breathing. UJJAYI VICTORIOUS BREATH Ujjayi is the breath that all experienced yogis use when they practice asana (yoga poses). It involves narrowing the airway in the throat, constricting the epiglottis so that the breath has to travel through a much smaller passageway than usual. It sounds and feels as if you re breathing through your throat and I often tell students to imagine they are breathing through imaginary throat nostrils. WHY DO UJJAYI? There are three main reasons why we use Ujjayi during asana practice. Breath awareness: When you can hear your breath, it s easier to stay connected to it. Steadiness: It s difficult to over-exert yourself when you re doing Ujjayi. When you find you can t sustain a smooth Ujjayi breath, it s time to back out of a pose. Calm: Ujjayi breathing directly impacts the nervous system, taking you from fight or flight into rest and digest mode. Ujjayi is a subtle breath. It s loud enough for you to hear, and maybe for the person next to you on the mat to be aware off. It s always best to learn from a qualified teacher who can help you refine your practice, but if you want to try it on your own, here are some simple instructions to get you started.

5 1. Sit comfortably with your eyes closed and bring your attention to your breath (breathe through your nose). 2. Narrow the airway by contracting the front throat towards the back throat. This will narrow the passageway that the breath travels through, making it slower and creating a subtle whispering sound. 3. Place the sound and sensation of the breath in the throat. Although you are still breathing through your nose, the focus of the breath is in the throat, as if you had a pair of nostrils at the centre of your throat! 4. Listen to the sound of the breath as you breathe through your throat nostrils, keeping the airway narrowed. It sounds like a baby s snore or the sound of distant surf. 5. Keep the breath relaxed and smooth. BREATHE EASY Yoga breathing techniques, pranayama, are a vital part of yoga practice. Our Pranayama Workshop will teach you all the key techniques and leave you feeling uplifted and inspired. 9.30am 12.30pm, Sat 27 Sept 2014, Mosman NSW

6 ASANA ANSWERS SPRING CLEAN WITH A TWIST Spring is Detox time and twisting is a great way to start. Twists are traditionally used for detoxification, helping the digestive system to function optimally by toning the abdominal organs and improving elimination. This simple twist is an easy way to boost digestion and elimination. SIMPLE TWIST 1. Lie on your back with your knees drawn into your chest, feet off the floor and arms out to the sides at shoulder height. 2. Exhale: drop your knees down to the left, consciously drawing your belly button in to your spine. Simultaneously turn your head to look right. 3. Inhale: bring your knees and head back to centre 4. Exhale: drop your knees down to the right, consciously drawing your belly button in to your spine. Simultaneously turn your head to look left. 5. Inhale: bring your knees and head back to centre 6. Repeat steps 2-5 four times. YOGA DETOX SPECIAL! Beat fatigue and digestive issues with yoga detox techniques that really work. A personalised yoga detox program is the best way to shed winter heaviness and boost energy levels. Includes 1hr private yoga class + tailor made illustrated home practice sheet. Just $99 during October (regular price $120). Call to book.

7 SEASONAL SEQUENCE This season s sequence is a dynamic, detoxifying and energizing spring practise. designed to balance the kapha dosha and boost digestion for a spring yoga detox. KAPALABHATI This is a powerful detoxifying breath that stimulates the lower abdominal organs and helps breathe out toxins. The inhale is passive while the exhale is forced or explosive in this invigorating practise. 1. Sit up comfortably and take a natural inhale. 2. Exhale forcefully from the lower abdomen, quickly contracting or pumping the lower belly in and out to force air out through the nostrils. CAKRAVACASANA This is your warm up, preparing your body and breath for the other poses. 1. Start on your hands and knees. 2. Inhale tilt your tail upwards, lift your chest and drop your belly towards the floor. 3. Exhale, round your back towards the ceiling like an angry cat, tucking in your chin and tail bone. Repeat the last two steps 4 times. 3. In between each forceful exhale is a short inhale that occurs naturally when the contraction of the lower abdomen is relaxed. 4. Repeat 10 times then rest, breathing naturally for a minute. 5. Repeat the steps above up to 4 times. You can see a video demonstration of Kapalabhati on Adore Yoga TV at

8 VIRABHADRASANA I TO PARSVOTTANASANA The gentle backbend of Virabhadrasana 1, combined with the deep forward bend of Parsvottanasana, stimulates the abdominal organs, aids digestion and shifts stagnant kapha energy. 1. Standing with your feet together, step your right foot back about 1.2m, keeping your hips facing forwards. Turn your back toes out a little. 2. Inhale move in to Virabhadrasana 1 by bending your front knee and raising your arms up to the front until they are overhead. 3. Exhale straighten the front leg as much as is comfortable as you bend forward from the hips, bringing the arms and torso down over the front leg into Parsvottanasana. 4. Inhale raise the arms and lift the torso back upright, bending the front knee as you go to return to Virabhadrasana Exhale straighten your front knee, release your arms back down by your sides and return to the starting position. Repeat 4 times on each side.

9 UTKATASANA Chair pose is a strengthening pose that increases heat, improved digestion and elimination and gets your energy circulating efficiently. 1. Stand with your feet together. 2. Inhale bend both knees as if you were sitting into an imaginary chair. Simultaneously raise both arms to the front. 3. Stay in position and on the exhale sink your sitting bones a little lower towards your heels. 4. Hold this pose for 4-8 breaths. To come out of the pose, exhale to lower the arms and straighten the legs. SIMPLE TWIST This easy twist works to compress, then release the abdominal organs, aiding peristalsis and elimination. 1. Lie on your back with your knees drawn into your chest, feet off the floor and arms out to the sides at shoulder height. 2. Exhale: drop your knees down to the left, consciously drawing your belly button in to your spine. Simultaneously turn your head to look right. 3. Inhale: bring your knees and head back to centre. 4. Exhale: drop your knees down to the right, consciously drawing your belly button in to your spine. Simultaneously turn your head to look left. 5. Inhale: bring your knees and head back to centre. Repeat steps 2-5 four times.

10 VIPARITA KARANI Detoxification and the balancing of kapha dosha requires passive relaxation. This deeply relaxing and rejuvenating pose is the perfect way to end your yoga practice. 1. Sit sideways on the floor against a wall, right hip touching the wall. 2. Slowly swing the legs up against the wall, bringing your head and shoulders gently down on to the floor. The torso is perpendicular to the wall with the sitting bones close to the wall. 3. Extend the legs straight up the wall and gently press the lower back into the floor. 4. Bring the arms by the sides, palms facing towards the ceiling. 5. Close your eyes and rest here for 5 minutes. To come out of the pose, bend your knees into your chest and roll over onto your right side. If you can t find a wall, you can always improvise!

11 AYURVEDIC EATING SPRING DETOX SMOOTHIE All the ingredients in this smoothie are fresh, detoxifying and uplifting. The grapefruit provides the bitter taste (there are six essential tastes in Ayurveda) that is detoxifying and crucial to reducing the heaviness of the kapha energy in spring. This recipe comes from one of my favourite Ayurvedic websites, Food A Love Story. 1/2 Grapefruit, peeled 1 cup Strawberries 1/2 Apple 1 tsp Honey 1 dash Cinnamon Put the fruit in a blender. Add 1 cup water and blend till smooth. Add honey and cinnamon. Blend another 10 seconds, then pour into glasses. Makes 2 servings. WHAT S YOUR DOSHA? Discover your Dosha (Ayurvedic constitution) with a professional consultation. You ll learn the best diet and lifestyle tips to balance your dosha and enjoy optimal health. Just $99 when booked before 31 Oct 2014 (regular price $150).

12 WHAT S ON AT ADORE YOGA? PRANAYAMA MASTERCLASS 9.30am 12.30pm Saturday 27 Sept, Mosman NSW $45 Join Nikola Ellis, founder of Adore Yoga and one of Australia s leading teachers, to explore several pranayama practices, learning the correct posture, technique and mudras (hand positions) to achieve the best possible outcomes. YOGA FOR ASTHMA 10am 1pm Sunday 5 October, Mosman NSW $55 Over three hours, this practical, handson workshop will teach you simple, safe and easy yoga techniques that will help improve your breathing and reduce your asthma symptoms, including yoga breathing practices, specially adapted yoga poses, relaxation techniques. YOGA FOR BETTER SLEEP 6-8pm Friday 10 October, Mosman NSW $35 This workshop will share the secrets of restful sleep using yoga techniques that have been tried and tested by Harvard professors and yogi s alike, including simple yoga poses, breathing techniques, meditation and mantra. INTRODUCTION TO MINDFULNESS MEDITATION 10am 12pm Sunday 16 Nov, Mosman NSW $35 Discover the benefits of Mindfulness Meditation with this introductory workshop. It s perfect for absolute beginners as well as experienced meditators. Everyone can benefit from Mindfulness Meditation, and it is especially helpful if you are experiencing anxiety or looking for a stress management technique that really works. PINK YOGA am 26th October 2014, Spit West Reserve, Mosman NSW After the massive success of last year s Yoga Chain event, we re partnering with Cancer Council NSW once again for Pink Yoga Join us for an uplifting yoga class and raise funds for research into women s online and WEAR PINK! Registration: $15 single, $50 family (4 people). PLACES LIMITED AND BOOKINGS ESSENTIAL. CALL OR BOOK ONLINE AT