tag:blogger.com,1999:blog-68489671875819619722024-03-13T21:16:40.303-07:00Ayuh Yoga BlogAyuh” (pronounced in English with a short-a, long-u, and silent-h as in “I-U” literally means, “long life or vitality” in Sanskrit.
The Ayuh Yoga blog serves as a platform for the Bay Area yoga community and relates to anything and everything yoga, health, the studio, life... (you get the hint!).Ayuh Yogahttp://www.blogger.com/profile/12310182905019077099noreply@blogger.comBlogger30125tag:blogger.com,1999:blog-6848967187581961972.post-41220227928327609122012-01-16T10:23:00.000-08:002012-01-16T10:23:27.132-08:00Yoga Chitta Vritti Nirodha, a video<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/o97hfhtXJwo?feature=player_embedded' frameborder='0'></iframe></div>Rebecca Gatanishttp://www.blogger.com/profile/07080950953283068915noreply@blogger.com1tag:blogger.com,1999:blog-6848967187581961972.post-82159006111532834862012-01-14T06:42:00.000-08:002012-01-14T17:55:30.275-08:00The Importance of Meditation in Your Yoga Practice<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-uYYgAxj2Ric/TxDQ0SYIxvI/AAAAAAAAAps/qHg6D1PHgPg/s1600/meditation2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/-uYYgAxj2Ric/TxDQ0SYIxvI/AAAAAAAAAps/qHg6D1PHgPg/s200/meditation2.jpg" width="181" /></a></div>For some, yoga and meditation go hand in hand. For others, meditation is one of those things that is known to be beneficial, but has nothing to do with your practice on the mat, unless we are talking Savasana (aka Corpse pose).<br />
<br />
<span style="background-color: white; font-family: inherit;">However, yoga is defined in the <a href="http://en.wikipedia.org/wiki/Yoga_S%C5%ABtras_of_Pata%C3%B1jali">Yoga Sutra of Patanjali</a>, as </span><span style="background-color: white; font-family: inherit; font-size: 14px; line-height: 22px;"> "the complete settling of the activity of the mind.” In Sanskrit:</span><span style="background-color: white; font-family: inherit;"> </span><em style="background-color: white; font-family: inherit; font-size: 14px; line-height: 22px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"> yogash chitta-vritti-nirodhah </em><span style="background-color: white; font-family: inherit; font-size: 14px; line-height: 22px;">(Yoga is the complete settling (</span><em style="background-color: white; font-family: inherit; font-size: 14px; line-height: 22px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">nirodha</em><span style="background-color: white; font-family: inherit; font-size: 14px; line-height: 22px;">) of the activity (</span><em style="background-color: white; font-family: inherit; font-size: 14px; line-height: 22px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">vritti</em><span style="background-color: white; font-family: inherit; font-size: 14px; line-height: 22px;">) of the mind (</span><em style="background-color: white; font-family: inherit; font-size: 14px; line-height: 22px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">chitta</em><span style="background-color: white; font-family: inherit; font-size: 14px; line-height: 22px;">).) </span><br />
<span style="background-color: white; color: #222222;"><span style="font-family: inherit;"><br />
</span></span><br />
<br />
<br />
As we learned in a previous post, <span style="background-color: white; color: #222222;"><span style="font-family: inherit;"><a href="http://www.blogger.com/8%20Limbs%20of%20Yoga:%20The%20Basics">8 Limbs of Yoga: The Basics</a>, the physical poses of yoga as we know it is just one limb. The very act of asana, or physical poses, is preparation for your "seat". As you stretch and strengthen your body, you are really priming your physical body to sit in meditation (the slimming waste line, toned arms, increased self-esteem, and overall blissness are just perks, really).</span></span> <br />
<span style="background-color: white; color: #222222;"><span style="font-family: inherit;"><br />
</span></span><br />
<span style="background-color: white;"><span style="color: #222222; font-family: inherit;">The perks of meditation-- </span></span><span style="background-color: white; color: #222222;">psychological</span><span style="background-color: white; color: #222222; font-family: inherit;">, physiological, and spiritual--</span><span style="background-color: white;"><span style="color: #222222; font-family: inherit;"> are endless. Leaving even the hesitant of potential meditators wondering why they </span><span style="color: #222222;">haven't</span><span style="color: #222222; font-family: inherit;"> started yet.....</span></span><br />
<span style="background-color: white; color: #222222;"><span style="font-family: inherit;"><br />
</span></span><br />
<span style="background-color: white; color: #222222;"><span style="font-family: inherit;"><b>Psychological Perks</b></span></span><br />
<span style="background-color: white;"><span style="color: #222222;"></span></span><br />
<br />
<ol><li><span style="color: #222222;">Decreased levels of anxiety and stress, eliminating many stress-related ailments. </span></li>
<li><span style="color: #222222;">Enhanced creativity and intuition. </span></li>
<li><span style="color: #222222;">Ease in enabling our mind to enter alpha, theta and delta waves very easily, which are the basis of deep relaxation and stress-relief. </span></li>
<li><span style="color: #222222;">Develop willpower, boost self-confidence and foster a positive mentality.</span></li>
<li><span style="color: #222222;">Raised levels of emotional equilibrium. </span></li>
<li><span style="color: #222222;">Improved memory, ability to retain information, and increased concentration, focus and productivity. </span></li>
<li><span style="color: #222222;">Increased level of serotonin in the body, which helps in resolving problems with obesity, depression, migraines, insomnia, and fatigue.</span></li>
<li><span style="color: #222222;">Ability to overcome fears, phobias, and bad habits such as nail biting, alcohol addiction and smoking. </span></li>
<li><span style="color: #222222;">Sharpened intelligence and improved perceptual ability. </span></li>
<li><span style="color: #222222;">Enhanced levels of tolerance and patience. </span></li>
</ol><br />
<br />
<span style="background-color: white; color: #222222;"><span style="font-family: inherit;"><b>Physiological Perks</b></span></span><br />
<span style="color: #222222;"></span><br />
<br />
<ol><li><span style="color: #222222;">Reduced heart, respiratory, and metabolic rate. </span></li>
<li><span style="color: #222222;">Lowered cortisol levels (stress hormone), providing relief from the adverse effects of cortisol. </span></li>
<li><span style="color: #222222;">Reduced muscle tension and enhances the quality of living. </span></li>
<li><span style="color: #222222;">Reduction in the production of free radicals that are responsible for tissue damage and premature aging. </span></li>
<li><span style="color: #222222;">Improved breathing ability and awareness, increasing the airflow to the lungs and enhancing the level of strength, vigor and energy. </span></li>
<li><span style="color: #222222;">Boost the immune system and slows down the process of aging. </span></li>
<li><span style="color: #222222;">Reduced symptoms of pre-menstrual syndrome. </span></li>
<li><span style="color: #222222;">Enhanced functioning of the brain. </span></li>
<li><span style="color: #222222;">Relief from migraines, headaches, and other neurological and nervous system problems.</span></li>
<li><span style="color: #222222;">Strengthened pre-frontal cortex, known to aid in judgement and self-control.</span></li>
</ol><br />
<div><span style="color: #222222;"><b><span style="font-family: inherit;">Spiritual Perks</span></b></span></div><div><span style="color: #222222;"><b><span style="font-family: inherit;"><br />
</span></b></span></div><div><div><ol><li><span style="color: #222222;">Inner happiness, resulting in total peace of mind. </span></li>
<li><span style="color: #222222;">Knowledge that contentment comes from within. </span></li>
<li><span style="color: #222222;">Constant source of bliss, despite circumstances and events beyond our control. </span></li>
<li><span style="color: #222222;">Improved human qualities such as compassion, self-growth, and gratitude. </span></li>
<li><span style="color: #222222;">Improved wisdom and deep understanding of self and others. </span></li>
<li><span style="color: #222222;">Decreased amount of judgement of self and others</span></li>
<li><span style="color: #222222;">Small steps towards enlightenment.</span></li>
<li><span style="color: #222222;">Ability to stay in the present moment.</span></li>
<li><span style="color: #222222;">Increased connection to others, nature, and the universe.</span></li>
<li><span style="color: #222222;">Beautiful realization of cosmic consciousness and our true eternal nature. </span></li>
<li><span style="color: #222222;">Bliss, bliss, and more bliss!</span></li>
</ol><div class="separator" style="clear: both; text-align: center;"><span style="color: #222222;"><a href="http://2.bp.blogspot.com/-xdAtYRZKlaI/TxDo8P1X-aI/AAAAAAAAAp0/U34ofcwJKoU/s1600/Mind_Body_Yoga_Urban_Bliss_1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-xdAtYRZKlaI/TxDo8P1X-aI/AAAAAAAAAp0/U34ofcwJKoU/s400/Mind_Body_Yoga_Urban_Bliss_1.jpg" width="400" /></a></span></div></div></div>Rebecca Gatanishttp://www.blogger.com/profile/07080950953283068915noreply@blogger.com4tag:blogger.com,1999:blog-6848967187581961972.post-31555780888423392092012-01-12T21:36:00.000-08:002012-01-12T21:38:40.228-08:00Love Yoga Challenge. Countdown to Valentines Day.<div class="MsoNormal" style="margin-left: -.5in;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-uNbS_dtjkvo/Tw_B_3Sk1RI/AAAAAAAAApk/ddKifCtf-0U/s1600/HiRes.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-uNbS_dtjkvo/Tw_B_3Sk1RI/AAAAAAAAApk/ddKifCtf-0U/s200/HiRes.jpg" width="200" /></a></div><div align="center" class="MsoNormal" style="text-align: center;"><b style="font-family: inherit;"><span style="color: #262626; font-size: 40pt; line-height: 115%;"> </span></b><b><span style="color: #262626; line-height: 115%;"><span style="font-family: Verdana, sans-serif; font-size: large;">Ayuh Yoga Studio Presents<o:p></o:p></span></span></b></div><div align="center" class="MsoNormal" style="text-align: center;"><b><span style="color: #262626; line-height: 115%;"><span style="font-family: Verdana, sans-serif; font-size: large;">Love Yoga Challenge</span></span></b><b style="font-family: inherit;"><span style="color: #262626; font-size: 40pt; line-height: 115%;"><o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="text-align: center;"><b><span style="color: #262626; line-height: 115%;"><span style="font-family: Verdana, sans-serif; font-size: large;"><br />
</span></span></b></div><div align="center" class="MsoNormal" style="text-align: center;"></div><div align="center" class="MsoNormal"><span style="font-size: large;"><b><span style="color: #262626; font-family: Candara, sans-serif; line-height: 115%;">Starts:</span></b><b><span style="font-family: Candara, sans-serif; line-height: 115%;"> <span style="color: #ff3399;">Saturday, January 14th</span> <o:p></o:p></span></b></span></div><div align="center" class="MsoNormal"><span style="font-size: large;"><b><span style="color: #262626; font-family: Candara, sans-serif; line-height: 115%;">Ends:</span></b><b><span style="font-family: Candara, sans-serif; line-height: 115%;"> <span style="color: #ff3399;">Tuesday, February 14</span> <o:p></o:p></span></b></span></div><div align="center" class="MsoNormal"><b><span style="font-family: Candara, sans-serif; font-size: 18pt; line-height: 115%;"><span style="color: #ff3399;"><br />
</span></span></b></div><br />
<div align="center" class="MsoNormal" style="text-align: center;"></div><div class="MsoNormal" style="text-align: justify;"><b><span style="color: #262626; line-height: 115%;"><span style="font-family: Verdana, sans-serif;"><br />
</span></span></b></div><div class="MsoNormal" style="text-align: justify;"><span style="color: #262626; font-family: Verdana, sans-serif;"><span style="line-height: 18px;"><b><br />
</b></span></span></div><div class="MsoNormal" style="text-align: justify;"><b><span style="color: #262626; line-height: 115%;"><span style="font-family: Verdana, sans-serif;">The Goal: <br />
<br />
<o:p></o:p></span></span></b></div><div class="MsoNormal" style="text-align: justify;"><span style="font-family: Verdana, sans-serif;"><b><span style="color: #262626; line-height: 115%;">Practice Yoga 30 times in 30 days.</span></b><span style="color: #262626; line-height: 115%;"> </span><span style="color: #262626; line-height: 115%;">Grow your practice in love. <b>Tone and make a healthier you by Valentine’s Day!</b> Love yourself every day with yoga practice. Take time for yourself every day. Strengthen your core. Get/stay fit. <b>Say hello to your limits.</b> Deepen your knowledge of yourself and yoga. Gain confidence. Integrate an organic balance. <b>Be a part of the Ayuh community.</b></span><b><span style="color: #262626; line-height: 115%;"> </span></b><span style="color: #262626; line-height: 115%;">[Insert goal here].</span></span><b style="font-family: inherit;"><span style="color: #262626; font-size: 20pt; line-height: 115%;"><o:p></o:p></span></b></div><div class="MsoNormal" style="text-align: justify;"><span style="color: #262626; font-size: 16pt; line-height: 115%;"><span style="font-family: inherit;"><br />
</span></span></div><div class="MsoNormal" style="text-align: justify;"></div><div class="MsoNormal"><b><span style="color: #262626; line-height: 115%;"><span style="font-family: Verdana, sans-serif;">Love Yoga Challenge Guidelines: <o:p></o:p></span></span></b></div><div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"></div><ol><li><span style="font-family: Verdana, sans-serif; text-indent: -0.25in;"><span style="color: #262626; line-height: 115%;"><span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span style="color: #262626; line-height: 115%;">Sign up on the <b>Love Yoga Challenge </b>sheet at the front desk or by emailing </span><a href="mailto:rebecca@ayuhyoga.com?subject=Love%20Yoga%20Challenge"><span style="color: #0070c0; line-height: 115%;">rebecca@ayuhyoga.com</span></a></span><span style="color: #262626; line-height: 115%; text-indent: -0.25in;"><span style="font-family: Verdana, sans-serif;">.<br />
</span></span></li>
<li><span style="color: #262626; font-family: Verdana, sans-serif; line-height: 115%; text-indent: -0.25in;">Starting Saturday January 14<sup>th</sup>, practice yoga <b>30 times in 30 days</b> until Tuesday, February 14<sup>th</sup>.<br />
<br />
</span></li>
<li><span style="color: #262626; font-family: Verdana, sans-serif; line-height: 115%; text-indent: -0.25in;">After each practice, mark your accomplishment on your designated row on the Love Yoga Challenge Board (in the front lobby of the studio).<br />
<br />
</span></li>
<li><span style="color: #262626; font-family: Verdana, sans-serif; line-height: 115%; text-indent: -0.25in;">Practice every day. Double up. Triple up. It doesn’t matter. Just be sure to practice yoga at Ayuh Yoga Studio </span><b style="color: #262626; font-family: Verdana, sans-serif; line-height: 115%; text-indent: -0.25in;">30 times in 30 days</b><span style="color: #262626; font-family: Verdana, sans-serif; line-height: 115%; text-indent: -0.25in;">!<br />
<br />
</span></li>
<li><b style="text-indent: -0.25in;"><span style="color: #ff3399; line-height: 115%;"><span style="font-family: Verdana, sans-serif;">LOVE YOGA. </span></span></b></li>
</ol><br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"></div>Rebecca Gatanishttp://www.blogger.com/profile/07080950953283068915noreply@blogger.com3tag:blogger.com,1999:blog-6848967187581961972.post-71209724296847828682012-01-09T21:37:00.000-08:002012-01-10T07:30:22.708-08:00The Ayuh Wellness Winter 2012 Cleanse – With Talya Lutzker, Certified
Ayurvedic Practitioner<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-xtHjrUGM05c/TwvMhNA-mOI/AAAAAAAAApM/JK77KmYb1x0/s1600/568-ayurvedic-cleansing-tips-for-radiant-health.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-xtHjrUGM05c/TwvMhNA-mOI/AAAAAAAAApM/JK77KmYb1x0/s320/568-ayurvedic-cleansing-tips-for-radiant-health.jpg" width="320" /></a></div><b>Why We Cleanse</b><br />
The Ayuh Wellness Winter Cleanse takes place January 29-31st.<br />
<br />
Learn more at the Informational night Wednesday, January 11 at 5-6pm!<br />
<br />
Cleansing – especially with structure and support - is one of the best places to start taking action towards greater health and vitality.<br />
<br />
Although it may be challenging at first, the rewards outweigh the “sacrifice” of cleansing, as you will see…<br />
<br />
<br />
<ul><li>Wash the body “from the inside out”</li><li>Reset our sensitivity to hunger and understand our cravings better</li><li>Allow the digestive system to rest; gaining more energy, improving body awareness</li><li>Benefits include: clear skin, weight loss, increased energy, better sleep and reduced pain such as headaches and general fatigue</li></ul><br />
Regular cleansing may even help reverse diabetes, lower cholesterol, and prevent diseases like cancer and heart disease.<br />
<br />
<b>How We Cleanse</b><br />
<br />
The simplest way to approach a cleanse is by simplifying and<br />
purifying your diet.<br />
<br />
Ayurveda rests on the premise that our digestive system is the root of our vital health.<br />
<br />
What do we mean by a “clean” diet? Cleansing foods are virtually free of substances that contribute to improper digestion. In Ayurveda, the term “ama” refers to all “toxic” waste buildup in the body, some indications that you have excess ama is a tendency towards indigestion, allergies, frequent colds or flu, chronic yeast issues, candida, certain food intolerances, acne and other skin issues.<br />
<br />
“Ama” is a natural result of frequent overeating or eating excess animal protein, dairy, sugar, processed foods, flours, salt and breads into the body.<br />
<br />
<b>Informational Meeting:</b><br />
<br />
Find out if this cleanse is right for you!<br />
Wednesday, January 11th 5-6pm, FREE<br />
<br />
<ul><li>Meet Talya Lutzker, Certified Ayurvedic Practitioner, Nutritional Counselor & Caterer/Chef</li><li>Receive Pre-Registration Discount ( $65 Pre-Registration Discount (offered Jan 11th only))</li><li>Learn about decreasing toxins, six organs of elimination, & stimulating removal of toxins in the body</li><li>Learn why cleansing is an Anti-Aging practice</li></ul><br />
<br />
<b>Cleanse Registration January 12th-24th</b><br />
<br />
Cleanse Orientation and Kick-Off:<br />
Saturday, January 28th, 12:30-2:30<br />
<br />
<ul><li>Ayurvedic catered lunch (DELICIOUS!)</li><li>Details of 3 day Ayurvedic food-based cleanse</li><li>Cleanse Manual & recipes</li><li>Ask questions, join together as community</li><li>Mandatory for all registered cleansers</li></ul><br />
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<b>Monday, January 30th: Teleconference call, for all cleansers- 8pm</b><br />
<br />
This is a starter cleanse and great for anyone interested in "cleaning up their diet" and learning about<br />
Ayurveda. “Talya has a wonderful way about her and eases people into healthy life styles with grace.”<br />
<br />
<b>Costs of Cleanse</b><br />
$65 Pre-Registration Discount (offered Jan 11th only)<br />
$90 for Ayuh Students<br />
Includes Orientation workshop, Ayurvedic Cleanse Manual & Recipes, Ayurvedic catered lunch,<br />
daily email support, & 1/30 teleconference call.<br />
<br />
<br />
Our Cleanse Program provides support!<br />
<br />
<ul><li>Group Orientation Meeting,</li><li>Catered Orientation Ayurvedic luncheon</li><li>Teleconference call</li><li>Daily email encouragement</li><li>Cleanse binder with detailed information, suggestions & recipes</li></ul><br />
<br />
Our Cleanse includes meal plans, shopping lists and simple recipes to help you implement this healthful diet. Our cleanse focuses on what you CAN have - whole, delicious food (not supplements, fasting or calorie restriction) and community support. We designed this cleanse so that it is accessible to people who are new to cleansing, and effective for people long familiar with the cleansing process. We encourage you to continue with yoga as a lifestyle choice.<br />
<br />
This cleanse was developed through extensive research on cleansing and successful cleansing regimes. It has also been designed based on Talya’s 10 years experience in offering Ayurvedic nutritional guidance and instruction. She is also the author of “Talya’s Kitchen Ayurvedic Cookbook” and has been taught cleansing cooking classes since 2004.<br />
<br />
<b>Recommended Reading:</b><br />
<a href="http://www.amazon.com/Ayurveda-Science-Healing-Practical-Guide/dp/0914955004">“Ayurveda: The Science of Self-Healing” by Vasant Lad</a><br />
<a href="http://www.talyaskitchen.com/store/">“Talya’s Kitchen Ayurvedic Cookbook” by Talya Lutzker</a><br />
<a href="http://www.amazon.com/If-Buddha-Came-Dinner-Nourish/dp/078686883X">“If the Buddha Came to Dinner: How to Nourish Your Body to Awaken</a><br />
Your Spirit” by Hale Sofia Schatz<br />
<br />
Copyright Talya’s Kitchen 2009. www.TalyasKitchen.comRebecca Gatanishttp://www.blogger.com/profile/07080950953283068915noreply@blogger.com1tag:blogger.com,1999:blog-6848967187581961972.post-60165945052405959522011-10-17T21:47:00.000-07:002011-10-17T21:51:02.139-07:00Summer, Meet Fall. A Smoothie.<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-zSINdY8Hef4/Tp0EYnv-HWI/AAAAAAAAAoE/VfBvo3XExTM/s1600/summerfallsmoothie.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="219" src="http://2.bp.blogspot.com/-zSINdY8Hef4/Tp0EYnv-HWI/AAAAAAAAAoE/VfBvo3XExTM/s320/summerfallsmoothie.jpg" width="320" /></a></div><div style="color: #0b5394;"><br />
<b>all you need (besides love):</b></div><br />
1-2 fat mangos<br />
<br />
<br />
1-2 cups organic grapes<br />
<br />
1 teaspoon ground sage<br />
<br />
1 teaspoon cinnamon or pumpkin pie spice (cinnamon, nutmeg, ginger, clove)<br />
<br />
1/2 teaspoon cayenne pepper<br />
<br />
1-2 teaspoons turmeric powder<br />
<br />
3-6 stalks of kale <br />
<br />
2-4 tablespoons coconut oil<br />
<br />
<br />
<div style="color: #0b5394;"><b>all you do (besides be love):</b></div><br />
<ol><li> add all the above into a blender.<br />
</li>
<li>blend on high speed<br />
</li>
<li>devour!</li>
</ol><div style="color: #0b5394;"><b>all the goodness is made up of:</b></div><br />
as you perform step 3 above, know that while tasting delicious, this summer fall mash-up is full of goodness.<br />
<br />
<b>mangoes: </b><br />
loaded with potassium, vitamin B6, A, C, and E. includes beta and alpha carotene, pre-biotic fiber. protects against breast, colon, and prostrate cancer.<br />
<br />
<b>grapes:</b><br />
storehouse of numerous health promoting phyto-nutrients such as poly-phenolic antioxidants, vitamins A, C and K, and minerals.<br />
<br />
<b>kale:</b><br />
provides rich nutrition ingredients that offer protection from vitamin A deficiency, osteoporosis, iron deficiency anemia, and believed to protect from cardiovascular diseases and, colon and prostate cancers.full of vitamins K and A, as well as TONS of antioxidants and iron.<br />
<br />
<b>sage:</b><br />
rich source of minerals like potassium, zinc, calcium, iron, manganese, copper, and magnesium.<br />
<br />
<b>cinnamon:</b>known to have anti-oxidant, anti-diabetic, anti-septic, local anesthetic, anti-inflammatory, rubefacient (warming and soothing), carminative and anti-flatulent properties. Cinnamon has<span style="font-weight: bold;"> highest anti-oxidant strength of all the food sources in nature</span>. it also comes full loaded with a variety of essential oils.<br />
<b><br />
</b><br />
<b>cayenne pepper:</b><br />
full of vitamin B group, C and A, with high levels of essential minerals and potassium. <br />
<br />
<b>turmeric:</b>just a few grams of turmeric per day either in the form of powder, crushed root or fresh roots can provide enough nutrients to help you keep away from anemia, neuritis, memory disorders and offers protection against <span style="font-weight: bold;">cancers, infectious diseases, high blood pressure</span> and <span style="font-weight: bold;">strokes</span>.<br />
<br />
Let me know how yours turns out (so i can come over)!<br />
<br />
<b>source: </b><a href="http://www.yogitimes.com/">yogitimes</a><b> </b>Rebecca Gatanishttp://www.blogger.com/profile/07080950953283068915noreply@blogger.com0tag:blogger.com,1999:blog-6848967187581961972.post-66132797130114765512011-10-12T21:37:00.000-07:002011-10-13T00:32:59.986-07:00Fall into Yoga<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-2faJDPqKHkg/TpZ_mbTmyoI/AAAAAAAAAn8/ecnP_CifSNw/s1600/yoga+fall.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="255" src="http://3.bp.blogspot.com/-2faJDPqKHkg/TpZ_mbTmyoI/AAAAAAAAAn8/ecnP_CifSNw/s320/yoga+fall.jpg" width="320" /></a></div>I have something I need to share with you.<br />
<br />
Recently, I went to <a href="http://www.mountmadonna.org/">Mt. Madonna Center</a> and participated in a one week yoga teacher training immersion. This week immersion is followed by a selection of 4 day weekends.One of which is this weekend.<br />
<br />
During this one week immersion I learned more than I ever thought I could about the yoga sutras, ancient purification techniques, proper asana poses, anatomy, meditation, sanskrit, yoga theory, MYSELF, other people, Hanuman the monkey god, Hinduism--- you get the point.<br />
<br />
In this one week time period, I did asana (physical yoga postures) for an average of 3.5 hours a day. Multiply that by 7 and you have 24 hours of yoga. Did I mention this was all in just a week? What a groove right? <br />
<br />
But that's not my confession.<br />
<br />
My confession is that, since that amazing experience--- I haven't meditated (in the traditional sit straight up and concentrate sense) or practiced yoga. I have not even stepped foot at Ayuh studio. That is almost 2 weeks without any yoga in my life.<br />
<br />
I just get so busy.<br />
Too busy for the very thing that sustains me and gives me bliss.<br />
<br />
Then today I met up with one of my favorite yogini's (Mi-An). Hanging out is something we have not been able to do in more than a month. Because of me.<br />
<br />
I just get so busy.<br />
Too busy for my favorite friends.<br />
<br />
We met outside Ayuh studio so we could take just one car. Our plan was shopping, health food store stop, and then yoga. By the time we got to the health food store, we had talked ourselves out of yoga. Even though the next portion of my YTT is this weekend.<br />
<br />
Oh the shame, when all my fellow YTT students hear that I failed to keep up my personal practice.<br />
Oh how my entire body is yearning for my dose of bliss.<br />
Oh how I'm just too busy. Too tired. Overwhelmed. Burnt out.<br />
<br />
As we neared Ayuh studio to drop her off at her car, I saw the studio. Then through the window, I saw one of my favorite teachers (Sparkle). I felt a sense of something...<br />
<br />
My friend and I both looked at each other. How silly to be so close and already dressed for the occasion and not actually participate in the act.<br />
<br />
"Maybe we could just go in and say hi...", I meekly said.<br />
<br />
"Maybe we should just practice and think about how amazing we will feel", my friend said.<br />
<br />
I parked the car, and we got our mats out. My heart fluttered.<br />
<br />
As we walked into Ayuh studio, my body began to melt.<br />
<br />
When I laid my mat down for the first time in so many days, a knowing overcame me. That sense I had felt moments before, was that of coming home. It flooded me.<br />
<br />
I looked around and saw so many of the familiar yogi faces. There was no need to be busy. No need to be judged or judgmental. <br />
<br />
As the practice began, my body and soul just fell into yoga. It became my thoughts, my emotions, my words, my postures, and my breath. I was yoga. And I was home.<br />
<br />
When the practice was over, and our teacher said her ending prayer and Namaste, my eyes watered with such immense gratefulness.<br />
<br />
In an effort to celebrate this beautiful season, grab your mat, take your favorite yogi by the hand, head to Ayuh studio, and let's all<br />
<br />
fall<br />
into<br />
yoga.<br />
<br />
<span lang="sa">ओम् तत् सत्</span><br />
Hari Om Tat Sat!<br />
The Supreme Being is the Absolute TruthRebecca Gatanishttp://www.blogger.com/profile/07080950953283068915noreply@blogger.com3tag:blogger.com,1999:blog-6848967187581961972.post-84499954856559889182011-07-25T11:12:00.000-07:002011-07-25T11:23:26.859-07:00What's Your Yoga?I'm constantly telling people off the street to do yoga. Just ONCE! I say. Sometimes I get an Amen!, other times I get the stink eye.<br />
<br />
Example: <br />
<br />
My new neighbor was walking past my house the other day when I was getting out of the car. We hadn't formally met yet, and our first conversation went something like this:<br />
<br />
<b>Me: </b>Hidey Ho Neighbor!<br />
<b>Neighbor:</b> Hidey Ho! (laughing)<br />
<b>Me:</b> Nice walk?<br />
<b>Neighbor: </b>My neck sure does hurt from [insert injury]. Thought I'd get some fresh air.<br />
<b>Me:</b> You should really try yoga.<br />
<b>Neighbor:</b> ::blank stare::<br />
<br />
In less comical situations, questions do come up on the different styles and types of classes to take, when presented with my DO YOGA RIGHT NOW! conversations.<br />
<br />
If you are one of me and want to spread the Yoga Bliss all around the world (I know you are out there), or are on the other end of the spreading-the-yoga-love-fever, I came across this aesthetically pleasing and gloriously informative <i>What's Your Yoga?</i> quiz from the wonderful <a href="http://alisonhinksyoga.wordpress.com/">blog of Alison Hinks</a> (yoga teacher and artist based in Durham, NC). <br />
<a href="http://www.blogger.com/goog_180994462"><br />
</a><br />
<br />
<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://alisonhinksyoga.squarespace.com/storage/yogaquiz4.pdf"><img src="http://3.bp.blogspot.com/-OSn-Z6ldZF0/Ti2v3tcqxNI/AAAAAAAAAn4/ouSBOKt3m8M/s1600/yogaquiz1.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: x-small;">If the link doesnt work, <a href="http://www.blogger.com/%3Ca%20href=%22http://alisonhinksyoga.squarespace.com/storage/yogaquiz4.pdf%22%3E%3Cimg%20src=%22http://3.bp.blogspot.com/-OSn-Z6ldZF0/Ti2v3tcqxNI/AAAAAAAAAn4/ouSBOKt3m8M/s1600/yogaquiz1.jpg%22%3E%3C/a%3E%20">click here to find your yoga!</a></span></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><width="320">I took this quiz 5 times (because it was fun!) and have decided that second by second, on any given day--- all of yoga is for me. And you too.</width="320"></div><div class="separator" style="clear: both; text-align: left;"><width="320"><br />
</width="320"></div><div class="separator" style="clear: both; text-align: left;"><width="320">Share your quiz results below! </width="320"></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: x-small;"><width="320"><br />
</width="320"></span></div><div class="separator" style="clear: both; text-align: center;"><width="320"><span style="font-size: x-small;">(Mad props to Alison Hinks for letting me share! Can't wait to read more of you.)</span></width="320"></div>Rebecca Gatanishttp://www.blogger.com/profile/07080950953283068915noreply@blogger.com3tag:blogger.com,1999:blog-6848967187581961972.post-57457552567445464712011-07-22T10:12:00.000-07:002011-07-22T12:06:16.178-07:00Yoga Studio Ettiquette 101<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-X9N3uyDduJU/Tim1UXTOvlI/AAAAAAAAAn0/sP2ZEk7615o/s1600/egg-shell.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-X9N3uyDduJU/Tim1UXTOvlI/AAAAAAAAAn0/sP2ZEk7615o/s1600/egg-shell.jpg" /></a></div>No one likes walking on eggshells, and for some new (or old) to yoga, the inner circle of yoga etiquette may deem somewhat of a mystery.<br />
<br />
Here are some basics to make your yoga journey a little less.... crunchy. But the biggest unspoken rule to live by on your yoga journey--- don't take any of the other rules too seriously! <br />
<b><br />
</b><br />
<b>1. Try to show up at least 15 minutes before class. </b><br />
Use this time to stretch, practice your favorite poses, meditate, get still. If you do show up late, don't enter the class if you are more than 10-15 minutes late, and try to be as stealthy as possible (if you want to be extra considerate-- wait until after the om-start poses to enter late). <br />
<br />
This is also a good time to catch up or introduce yourself to your teacher. Let them know your practice level and if you have any injuries or concerns.<br />
<b><br />
</b><br />
<b>2. Leave your shoes at the door and park your belongings in the back. </b><br />
Yoga is usually practiced barefoot or with yogi socks. It is considered disrespectful as well as unhygienic to wear shoes in the practice space. Please leave your shoes in the designated areas in the front lobby or store them with your personal belongings in the back dressing/shower rooms. This keeps the front area from looking like some teenage mutant's bedroom rather than a relaxing sacred space.<br />
<br />
<b>3. There is no place for cell phones in class. </b><br />
Always be sure to leave your phone out of practice space. Keep your phone stored with your belongings (see above) or in your car. <b> </b>As an added consideration, turn your phone on silent so it doesn't make accent noises to those outside the class space. This is a sign of respect for the practice, for the studio, and for your fellow yogis. <br />
<br />
<b>4. Keep your voice low. </b><br />
While you are waiting for class to start, whether in the lobby or class space, its perfectly fine to say hi or catch up with your neighbor, but not at the expense of your fellow yogi's who require quiet.<br />
<br />
After class you are expected to feel completely blissed out. Getting chirpy is something I can't help. (I'm always sharing the love). But its important to keep it toned down, as some yogi's may be in a quiet blissful splendor. And who want's to be a bliss-kill?<br />
<br />
<b>5. Sign In!</b><br />
Always remember to sign or check in before joining class. Its important for a number of reasons (mostly for studio purposes). <b> </b><br />
<br />
<b>6. Keep Variations Appropriate.</b> <br />
We are all at different levels of our practice and our bodies all have different capabilities given our yoga background, injuries, personal space in time, etc. Be aware of the class level you are taking and try to take cues from the teacher. It can be considered disrespectful if you ignore the pose prompts and go into your own sequence. After all-- you are in class to be a part of collective flow.<br />
<br />
This of course doesn't mean you should fend off your need to extend your practice. Just keep it aligned with the flow of the class. <br />
<br />
<b>7. Be Aware of the Mat</b><br />
I don't know about you, but my mat is my island. Recently I went to Cyprus for a month, and I didn't care what it took--- I made sure to stuff my mat in my already over-packed suitcase.<br />
<br />
As best you can, try to avoid stepping on anyone else's mat, unless you get permission from the person first. Sometimes in really packed classes it can be unavoidable, so its nice to acknowledge and make a friendly gesture their way to avoid misinterpretation.<br />
<br />
And just to be nice and hygienic to yourself and others-- keep you mat clean. Not even the worst of us want to be smelling some stinky mat when your face down in Uttanasana!<b><span style="font-family: Arial,Geneva; font-size: x-small;"> </span></b><br />
<br />
<b><b>8. Be Love, Be Non-Attached </b></b><br />
<b><b>Be</b></b> in love with the process. Some poses take YEARS. Some poses take just that first time. Some poses make your mind freak out. Create an intention and work your practice with aloof patience and mindful compassion and acceptance of yourself and others. Lighten Up. Laugh.<br />
<br />
Yoga is non-competitive with others and most importantly-- with yourself. Never push yourself beyond your limitations where you could injure yourself. <br />
<br />
<b>9. Rubberneckers beware!</b><br />
Many times I find myself gawking secretly at my yogis next to me. There is nothing like seeing a graceful pose with that perfect alignment or that seamless transition into a pose you haven't managed to get to yet. It can be inspiring and I am often times full of admiration. Don't tell anyone, but there are even moments when I have no choice when I am confused about what pose has been called out by the instructor.<br />
<br />
What I am saying is that it is natural. It happens. We all do it. <br />
<br />
Sometimes though, it can lead to judgment. Be mindful of this. Your practice, although when in a class is a collective effort, is yours and yours alone. By being present and focused on yourself, there is little room for any need to watch what your neighbor is doing.<br />
<br />
<br />
<b>10. Don't Skip Savasana! </b><br />
This is, by far, the most important pose of your practice. Not to mention the most rewarding. If you have to leave class early, make sure you do a quick Savasana before taking off. Try to let your teacher know your time restraints ahead of time (see #1). Also be considerate of those entering into the deep around you by rolling up your mat like a ninja and making a gracefully quiet exit.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-s_nDhYeAgBQ/Tim02yd2sZI/AAAAAAAAAnw/NleFzH2HnnE/s1600/yogaett.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-s_nDhYeAgBQ/Tim02yd2sZI/AAAAAAAAAnw/NleFzH2HnnE/s1600/yogaett.jpg" /></a></div><br />
Add your own yoga practice rules (or considerate opinions) below.Rebecca Gatanishttp://www.blogger.com/profile/07080950953283068915noreply@blogger.com1tag:blogger.com,1999:blog-6848967187581961972.post-28844711099264289282011-07-20T14:45:00.000-07:002011-07-20T14:49:35.819-07:00Summertime Yoga<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-ZgLJyv14DFA/TidNZ_eHssI/AAAAAAAAAns/7JAODPgCZ7I/s1600/yogakerensucorb4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="192" src="http://4.bp.blogspot.com/-ZgLJyv14DFA/TidNZ_eHssI/AAAAAAAAAns/7JAODPgCZ7I/s320/yogakerensucorb4.jpg" width="320" /></a></div>Spending one month away from the studio traveling to Cyprus, and my entire entity is craving the familiar faces of my yoga community!<br />
<br />
While I was gone, I did have the opportunity to do yoga on the beach. Every Tuesday mornings <a href="http://www.facebook.com/pages/Vinyasa-Yoga-Studio/258083165319#%21/pages/Vinyasa-Yoga-Studio/258083165319">Vinyasa Yoga Studio</a> in Limassol, Cyprus holds free classes at <a href="http://www.facebook.com/pages/Vinyasa-Yoga-Studio/258083165319#%21/guababeachbar">Guaba Beach bar</a>. I ventured to class not knowing what to expect, and I was more than blissed out by the time class was over.<br />
<br />
Not only was Paris (the instructor and owner of Vinyasa Yoga Studio) really helpful and inspiring, the class was taught in half Greek and English. What a touch of soul for me, being both!<br />
<br />
Breathing in with the waves of the Mediterranean sea was spectacular. I do have to admit that my hour long practice seemed to fly by and lying in Savasana while smelling the salt water breeze and hearing the waves crash against the shore, was one of the most blissful moments of my yoga journey.<br />
<br />
It's summer time! Get your mat and go outside! Next time you go to the park for a picnic or the beach for some sun--- don't forget to bring your yoga with you.<br />
<br />
Wouldn't if be great if Ayuh Yoga had our own little outdoor yoga outing?<br />
<br />
If you could do yoga outside, anywhere in the world, where would it be?<br />
<br />
Share your thoughts below!Rebecca Gatanishttp://www.blogger.com/profile/07080950953283068915noreply@blogger.com6tag:blogger.com,1999:blog-6848967187581961972.post-83566586147087004712011-06-13T11:12:00.000-07:002011-06-13T11:12:38.220-07:00Keeping it Real Hot Yoga<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-t1oMVT0akJY/TfZJipxY2cI/AAAAAAAAAno/gEFbr2HCSvM/s1600/610x-432.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="136" src="http://1.bp.blogspot.com/-t1oMVT0akJY/TfZJipxY2cI/AAAAAAAAAno/gEFbr2HCSvM/s200/610x-432.JPG" width="200" /></a></div><div style="font-family: inherit;">Hot Yoga is a set sequence of yoga postures performed in a heated environment of about 100 degrees or more. The high room temperature allows for increased stretching and flexibility. It also means you will sweat like crazy AND burn off lots of calories. Hot Yoga is also a great way to tone and lose weight. </div><div style="font-family: inherit;"><span style="font-size: small;"> </span></div><div style="font-family: inherit;"><span style="font-size: small;"><br />
Because of the hot temperatures, it is essential that you are aware of some basic guidelines to keep yourself safe from dehydration, focused, and to ensure you get the most of out of your practice.</span></div><div style="color: blue; font-family: inherit;"><b><span style="font-size: small;"><br />
</span></b></div><div style="color: blue; font-family: inherit;"><b><span style="font-size: small;">1. Acclimate and Modify. </span></b></div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;"><span style="font-size: small;">If you're new to hot yoga or if you're returning after a break from it, give your body time to adjust. If you are feeling like you need a rest, DO IT. A simple break into Childs or Corpse pose is the ticket if you start to feel dizzy, tired, weak, or uncomfortable. </span></div><div style="font-family: inherit;"></div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;"></div><div style="font-family: inherit;"><span style="font-size: small;">Too many times I know I have felt awkward getting out of sync with the rest of the class to break. I have been afraid of ruining the "vibe" of the class. But if everyone is focused on their practice, they won't take notice of you listening to your body. A true yogini listens to what their body tells them over what they THINK the rest of the class will think.</span></div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;"><span style="font-size: x-small;">* Please note that extreme dizziness, headache, nausea, confusion, vomiting, cramps, fatigue, weakness, and vision disturbances are cause for immediate concern. Please let your teacher know immediately if you require medical attention.</span><span style="font-size: small;"><br />
</span></div><div style="color: blue; font-family: inherit;"><b><span style="font-size: small;"><br />
</span></b></div><div style="font-family: inherit;"> <b style="color: blue;"><span style="font-size: small;">2. Water, Paani, Agua, Nero, Tubig, Mizu, Shouei</span></b><span style="font-size: small;"><b style="color: blue;">. </b> </span></div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;"><span style="font-size: small;">However you say it, water is a critical element to Hot Yoga practice. It is recommended that you drink at least 16oz of water 2 hours PRIOR to class. You should also be sure to drink up after class as well. </span></div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;"><span style="font-size: small;">No matter what you have been told, you should always feel comfortable drinking throughout class if your body needs it. However, do be mindful of your mind telling you to take that break during class so as to distract your focus. </span></div><div style="font-family: inherit;"><span style="font-size: small;"> </span><span style="font-size: small;"> </span></div><div style="color: blue; font-family: inherit;"> <span style="font-size: small;"><b>3. </b></span><span style="font-size: small;"><b>Bring Your Hot Yoga Kit</b></span></div><div style="font-family: inherit;"><span style="font-size: small;"><b><br />
</b></span></div><span style="font-size: small;">You should always come prepared for class. Always show up a few minutes early to grap your spot in the room and get acclimated to the heat. </span><br />
<br />
<span style="font-size: small;">Always be sure to bring the following items:</span><br />
<ul><li><span style="font-size: small;">Water bottle</span></li>
<li><span style="font-size: small;">Mat <br />
</span></li>
<li><span style="font-size: small;">Towel for your mat and/or to wipe loads of sweat off your face</span></li>
<li><span style="font-size: small;">Change of clothes to wear out the studio (your yoga clothes will be drenched!)</span></li>
</ul><br />
<div style="color: blue; font-family: inherit;"><span style="font-size: small;"><b>4. Grin and Bare It.</b></span></div><div style="color: blue; font-family: inherit;"><br />
</div><div style="font-family: inherit;"><span style="font-size: small;">In Hot Yoga, wearing less is more. One of the obvious side effect (and benefit) of Hot Yoga is sweating. It is the body's primary defense against overheating, and bare skin enables your body to release heat more easily. </span></div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;">Shorts and bare minimum shirts are recommended. It is totally appropriate to wear just your sports bra (ladies!) and skip the shirt altogether (men). Do not wear sweatpants and long sleeve shirts to Hot Yoga. </div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;">Keep in mind that due to excessive sweating, your clothes will get wet (and possibly see through if not the right material or color).</div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;">If you are feeling a bit too bare aware, keep in mind that after the first few minutes of class, no one will be able to see you with all the sweat dripping down their faces. </div><div style="font-family: inherit;"><span style="font-size: small;"><br />
</span></div><div style="font-family: inherit;"><span style="font-size: small;"><b style="color: blue;">4. Get the Docs Approval</b> </span></div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;"><span style="font-size: small;">Medical conditions such as diabetes, pregnancy, cardiovascular disease, respiratory disease, eating disorders, sleep deprivation, a history of heat-related illness, and being overweight may increase the risk of developing a heat-related illness. If you are taking certain medications you should speak with your doctor prior to practicing hot yoga as they can interfere with the body's heat regulation system and shouldn't be used during any hot yoga practice. </span></div>Rebecca Gatanishttp://www.blogger.com/profile/07080950953283068915noreply@blogger.com7tag:blogger.com,1999:blog-6848967187581961972.post-51920893294934512492011-06-07T15:31:00.000-07:002011-06-07T15:31:17.577-07:00Navigating Self through Compassion<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-VvLMNIHL7I4/Te6klRw1lOI/AAAAAAAAAnk/iicSKVtFtU8/s1600/meditation_selfcompassion.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="308" src="http://4.bp.blogspot.com/-VvLMNIHL7I4/Te6klRw1lOI/AAAAAAAAAnk/iicSKVtFtU8/s320/meditation_selfcompassion.jpg" width="320" /></a></div><div style="font-family: inherit;"> How do we stop judging and evaluating ourselves on a daily basis? </div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;">For thousands of years many of our ancestors practiced self-compassion. We so often hear and even practice compassion for others but often ignore compassion for self. </div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;">Surprisingly and sadly, research has discovered that people who rank high in offering compassion to others often rank low in self-compassion. By continually self-judging and self-criticizing while trying to be helpful and kind to others, we create the opposite of inter-connectedness, oneness and universal love. This may lead to the feeling of isolation and separation. </div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;">Compassion requires the ability to notice or recognize suffering in someone else followed by a feeling of kindness, tenderness and desire to support the person suffering and at last recognizing our shared human experience--our common humanity. Finally, self-compassion requires the same mindful qualities of compassion but directed to self. </div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;">We begin to practice and reinforce our ability to bring awareness to our own suffering. Instead of overlooking our suffering, we start to acknowledge that we are suffering, without judgment, blame or criticism. </div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;">From here we can offer ourselves kindness, awareness, warmth and supportive care along with our inner-knowing that no person is perfect—we all face imperfection as part of the human condition. </div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;">One practice suggested by researcher and teacher, Kristin Neff, is to develop your own self- compassion mantra which covers each quality of compassion such as, “Suffering is part of life, everyone feels this way sometimes and this is part of being human.” </div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;">By cultivating a practice of self-compassion we offer ourselves and others overall well-being, presence, mindfulness, inter-connection with all beings and the power to transform states of mind that are not in alignment with our purpose in any particular moment. </div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;">--- Written by Shannon Valle, Yoga Instructor at Ayuh Yoga. She teaches Hatha on W/F @ 9-10am and Sunday 10:30-11:45am, Gentle/Yin on T/Th @ 6:30-7:30pm, and Kids on Wed at 4:15-4:55pm and Sunday at 12-12:45pm.</div>Rebecca Gatanishttp://www.blogger.com/profile/07080950953283068915noreply@blogger.com2tag:blogger.com,1999:blog-6848967187581961972.post-84809627897565702482011-05-24T21:57:00.000-07:002011-05-25T00:06:00.615-07:00Mighty Mantras<div style="font-family: inherit;"><a href="http://2.bp.blogspot.com/-8FI6QwKa664/TdyLqQ8NCEI/AAAAAAAAAnc/_SLbT8heueY/s1600/mantra+yoga+pose.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="142" src="http://2.bp.blogspot.com/-8FI6QwKa664/TdyLqQ8NCEI/AAAAAAAAAnc/_SLbT8heueY/s200/mantra+yoga+pose.jpg" width="200" /></a>Over the past weekend I had the opportunity to attend a weekend long yoga workshop. This 2 day training consisted of an entire afternoon spent on the use of affirmations, intentions, and mantras.</div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;">As part of this learning process, we all had to pick a personal mantra/affirmation and write it on a piece of paper. Some of my fellow yoginis came up with one quickly, others took some time to think about it.<br />
</div><div style="font-family: inherit;"> When we were all ready, we placed our mantras on the floor, at the top of our mats.</div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;">My mantra:<i> I breathe in love. </i></div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;">Then we did a 30 minute practice.</div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;">And it was... WOW.</div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;">I have done practices where a teacher has started us off by setting an intention. I have pushed my way through some gruesome Utkatasana (chair pose) by chanting some good old motivational affirmations (just a few more breaths, you are strong enough!, this is the most comfy chair- ever!). </div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;">But I have never used a visual mantra with my practice. In this exercise, with each inhale I repeated my mantra. With each face to the top of my mat, I saw my mantra.</div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;">The result was breathtaking. I finished the short practice with such an exhilaration. I was connected like never before to the universe. the room. my mat. my self.</div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;">And guess what?<br />
</div><div style="font-family: inherit;"></div><div style="font-family: inherit;">I WAS love!<br />
</div><div style="font-family: inherit;"></div><div style="font-family: inherit;">Using a mantra and visually seeing it with each movement during yoga can really expand and enhance your practice.</div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;">Here are some guidelines for creating or using mantras during your practice (and life!):</div><div style="font-family: inherit;"></div><ul style="font-family: inherit;"><li><span style="font-size: 11pt;">Make your mantra a statement of a positive effect, result, or of a future event that you would like to achieve. </span></li>
<li><span style="font-size: 11pt;">Word it in the present tense using positive verbiage and wordage. </span></li>
<li><span style="font-size: 11pt;">Create patterns of repetition in saying your mantra out loud many times during your practice, daily, or weekly. </span></li>
<li><span style="font-size: 11pt;">Use a creative visual of your mantra to lock in the effects of the affirmation in your mind and your body.</span></li>
<li><span style="font-size: 11pt;">Be open (and amazed) to feel the vibrancy and the expansion of that affirmation.</span><span style="font-size: 11pt;"> </span></li>
</ul><div style="font-family: inherit;"><span style="font-size: 11pt;">What are some of the mantras you use during practice or daily life?</span></div><div style="font-family: inherit;"><span style="font-size: 11pt;"> </span><span style="font-size: 11pt;"><br />
</span></div>Rebecca Gatanishttp://www.blogger.com/profile/07080950953283068915noreply@blogger.com2tag:blogger.com,1999:blog-6848967187581961972.post-31870244833534898482011-05-06T08:00:00.000-07:002011-05-06T08:00:05.473-07:00Contraindications, Say What?<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-UliQB9FndHs/TafDqh8Wr0I/AAAAAAAAAkU/MW4gFGgSu-Q/s1600/Contraindications-for-yoga.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-UliQB9FndHs/TafDqh8Wr0I/AAAAAAAAAkU/MW4gFGgSu-Q/s200/Contraindications-for-yoga.jpg" width="149" /></a></div><div style="font-family: inherit;">Every now and then in a yoga class or workshop you hear the term "contraindication". Usually, its a term that is briefly voiced in instruction, either at the start of a class or when being introduced to a pose. For me, it seems like the word is mentioned so quickly that by the time you wrap your head around what it might mean, it has already disappeared from the practice.</div><div style="font-family: inherit;"><br />
</div><div style="color: blue; font-family: inherit;"><b>What is all the fuss about? </b></div><div style="font-family: inherit;"><br />
</div><div class="MsoNormal" style="font-family: inherit;">For starters, a contraindication is a condition that you may have (health, physical state, location), which makes a specific yoga posture (asana) or breathing method (pranayama) inadvisable, because it puts you at risk.<br />
<br />
Easy and Simple Example?<br />
Contraindication: Pregnancy<br />
Modification: Avoid poses that require you to lie on your belly.<br />
<br />
</div><div class="MsoNormal" style="font-family: inherit;"></div><div class="MsoNormal" style="font-family: inherit;">Avoiding a specific asana or pranayama can be a bit challenging if you aren't aware of the possible contraindications. More often than not, there are certain modifications to an asana or pranayama that you can do for a contraindication.</div><div class="MsoNormal" style="font-family: inherit;"><br />
</div><div class="MsoNormal" style="font-family: inherit;"><div class="separator" style="clear: both; text-align: center;"></div><b><span style="color: blue;">Basic Contraindications</span></b></div><div class="MsoNormal" style="font-family: inherit;"><br />
<br />
<div class="MsoNormal">The following is a general list of common contraindications:</div><ul><li>pregnancy</li>
<li>recent surgery (particularly involving knees, hips, spine, or internal organs)</li>
<li>wrist difficulties or any joint conditions</li>
<li>glaucoma or any eye disease</li>
<li>spinal difficulty</li>
<li>blood pressure </li>
<li>heart concerns</li>
</ul></div><div class="MsoNormal" style="font-family: inherit;">Keep in mind, this list is general. Other contraindications could include medications or location (some poses you should not do in high heels or on a jet ski).<br />
<br />
<b style="color: blue;">Some Basic Modifications and Avoidances</b><br />
<div class="MsoNormal"> </div><div class="MsoNormal">Contraindication: Lower back pain</div><div class="MsoNormal">Modifications/Avoidances: Modifying forward bends by keeping back straight instead of rounding the back. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Contraindication: Menstruation</div><div class="MsoNormal">Modifications/Avoidances: It is suggested that inversions (such as headstand and shoulderstand) and backbends be avoided.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Contraindication: High blood pressure </div><div class="MsoNormal">Modifications/Avoidances: Avoid poses that invert the head below the level of the heart.</div><div class="MsoNormal"></div></div><div class="MsoNormal" style="font-family: inherit;"><b><span style="color: blue;"><br />
</span></b></div><div class="MsoNormal" style="font-family: inherit;"><b><span style="color: blue;">Do the Research</span></b><br />
<br />
<b><span style="color: blue;"> </span></b></div><div class="MsoNormal" style="font-family: inherit; line-height: normal;"></div><div class="MsoNormal" style="font-family: inherit; line-height: normal;">Do the research about any possible contraindications prior to your practice. Let your teacher know if you have a medical condition.<br />
<br />
<ul><li>The Yoga Journal website has a great page for knowing more contraindications:<a href="http://www.yogajournal.com/poses/finder/contraindications"><br />
Yoga Poses for Contraindication</a></li>
</ul><div class="MsoNormal" style="line-height: normal;"></div><ul><li>A great source for learning more about appropriate modification for specific contraindications:<a href="http://www.amazon.com/B-K-S-Iyengar-Yoga-Holistic-Health/dp/0756633621"><br />
B.K.S. Iyengar’s large volume Yoga: The Path to Holistic Health</a></li>
</ul></div><div class="MsoNormal" style="font-family: inherit; line-height: normal;"><br />
</div><div class="MsoNormal" style="font-family: inherit; line-height: normal;"><b><span style="color: blue;">It's Your Yoga </span></b><br />
<br />
Yoga, of every form, was designed to enhance every aspect of good health. Don’t let that occasional brief moment where the word contraindication is brought up in practice be the only time you are aware of it.<br />
<br />
A good rule of yoga thumb: <i>Never force a posture to happen, but compassionately find the place where resistance comes and breath can flow within a position. Always allow a pose to open, instead of forcing through resistance. </i><br />
<br />
It's your yoga. Ultimately its your own responsibility to be knowledgeable enough to be safe practicing it. </div>Rebecca Gatanishttp://www.blogger.com/profile/07080950953283068915noreply@blogger.com1tag:blogger.com,1999:blog-6848967187581961972.post-34117295164769081612011-05-04T08:00:00.000-07:002011-05-04T08:00:02.132-07:00Yogi Questions, Guru Answers: How can one enhance the experience/practice of Savasana?<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-2rW6B-Vuyw8/Tam9-A9NdKI/AAAAAAAAAmI/LOXtjU-pumg/s1600/iStock_000004077683XSmall.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/-2rW6B-Vuyw8/Tam9-A9NdKI/AAAAAAAAAmI/LOXtjU-pumg/s200/iStock_000004077683XSmall.jpg" width="176" /></a></div><br />
<br />
A little over a week ago, I introduced a new series <a href="http://ayuhyogablog.blogspot.com/2011/04/yogi-questions-guru-answers-new-series.html"><i>Yogi Questions, Guru Answers</i></a> that answer some easy or difficult, and common or unique questions relating to anything and everything yoga, health, the studio, life... (you get the hint), by some of your favorite yoga instructors from the studio.<br />
<br />
One of us submitted the question:<br />
<div style="text-align: center;"><br />
</div><div style="color: blue; text-align: center;"><b>What are some ways to enhance the experience/practice of Savasana?</b></div><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-iTri139QNvM/TcAUMxEyGbI/AAAAAAAAAnI/TwfxB7pGE5k/s1600/savasanal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="http://3.bp.blogspot.com/-iTri139QNvM/TcAUMxEyGbI/AAAAAAAAAnI/TwfxB7pGE5k/s320/savasanal.jpg" width="320" /></a></div><br />
<br />
<div style="text-align: center;">I asked a collection of available Ayuh Yoga Teachers this very question. Check out their insight! </div><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-7gAP59cWgvE/Tb-K6o5BwJI/AAAAAAAAAnA/PNxWqFvZHCQ/s1600/lynnkaylor.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-7gAP59cWgvE/Tb-K6o5BwJI/AAAAAAAAAnA/PNxWqFvZHCQ/s1600/lynnkaylor.jpg" /></a></div>"Spend the time preparing for Savasana. Make sure you feel straight, aligned and neutral; that you feel warm and comfortable. Once you rest in Savasana, moving or twitching brings you out of the stillness you seek in this pose. The mind is hard to still, so it's helpful to focus the mind on the body.<br />
<br />
Allow the body release the tension, let go of the effort, feel the melting of the body into the floor, notice the breath move through the body-not just in your nose, throat or chest, but from the fingertips to the toes."<br />
<br />
------------ <a href="http://www.ayuhyoga.com/staff/kaylor.html">Lynn Kaylor</a> (Hatha Yoga, Monday, 9am-10am)<br />
<br />
<br />
"Some say that Savasana is the hardest pose to relax in. Savasana is profound because it brings up the latent impressions buried within the subconscious mind, similar to a dream state. The conscious mind is unnecessary and has the rare opportunity to relax while remaining awake. Magically thoughts and memories can surface that haven't been acknowledged for many years.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-DKCXflVQcjM/Tb-PHyfOA3I/AAAAAAAAAnE/BCXfM2C0z_g/s1600/sparkle.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="126" src="http://3.bp.blogspot.com/-DKCXflVQcjM/Tb-PHyfOA3I/AAAAAAAAAnE/BCXfM2C0z_g/s200/sparkle.jpg" width="200" /></a></div><br />
The best way to enhance the practice is to make sure the body can relax, whether it be under a blanket, with an eyebag (great choice), supporting what ever is distracting from the experience (low back/neck/hands/feet/etc). And just trying to get out of the way of the practice; Facing the subconscious mind without reaction.<br />
<br />
In 'Light on Yoga' by BKS Iyengar he says that Savasana should be practiced for 15-20 minutes. If it's hard to stay still for that long just try to build up gradually. It's better to practice regularly because the physical body enjoys rhythm whether it be eating, sleeping or practicing savasana. <b>Remember</b>: <i>There is only practice, practice is perfect, and perfect is life.</i>"<br />
<br />
------ Sparkle Thornton (Ashtanga Vinyasa & Core Strengthening, Mondays and Wednesdays, 5-6pm & 6:30-7:30pm) <br />
<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://a5.sphotos.ak.fbcdn.net/hphotos-ak-ash1/25120_378424804105_358583399105_3562435_4737990_n.jpg?dl=1" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="132" src="http://a5.sphotos.ak.fbcdn.net/hphotos-ak-ash1/25120_378424804105_358583399105_3562435_4737990_n.jpg?dl=1" width="200" /></a></div> "Surrender yourself completely to relaxation. Savasana (corpse pose) is about doing nothing. At first this may mean taking deep breaths and letting go of the layers of tension with each exhalation gradually dropping deeper into a state of deep relaxation similar to dreamless sleep, beyond the control of the mind or worldly affairs of existence. <br />
<br />
Practice Savasana each day before you go to bed and when you wake up in the morning and this practice of letting go becomes more effective in your yoga class. Recognize that doing nothing is more important than always doing. If you cannot learn to relax completely, you are torturing yourself constantly.<br />
<br />
Have patience, doing nothing is harder for many of us to really learn than climbing a mountain because there is no effort involved. Tell yourself, "This is my birthright, to feel happy and blissful in existence." Give yourself permission to truly let go. Stop trying, simply stop efforting, surrender yourself. <br />
<br />
Be at peace with your monkey mind. Stop trying to control everything. Listen to your breath. Feel the belly rise and fall with each breath. Think positive thoughts for yourself and everyone the room and everyone in your life. <br />
<br />
Understand that Savasana is the most important yoga posture. It's where the healing begins. The more you practice, the more you benefit. Practice makes perfect. <br />
<br />
Love yourself. Forgive yourself for holding onto pain/suffering. Repeat a sacred mantra such as Om or anything you believe in.The list is endless."<br />
<br />
----------- <a href="http://www.ayuhyoga.com/staff/reed.html">Brian Reed </a>(Hot Yoga | Monday & Wednesday | 6:15-7:45pm & 8pm-9:30, Hot Yoga | Tuesdays | 8-9:30pm, Power Yoga | Tuesdays | 6-7:30pm<br />
<br />
Want to get your yogini questions answered? Tell me!<br />
<br />
<div style="color: blue;"><span style="font-size: small;"><b>Here is How it Works: </b></span></div><br />
1. Submit a question you want answers to via <a href="mailto:writinghecate@gmail.com"></a><a href="mailto:writinghecate@gmail.com">my email </a>here. <br />
<i>Note: Be sure to include the subject line: Yogi Questions Guru Answers</i><br />
<br />
2. I will pose your question to a selection of available instructors at the studio.<br />
<br />
3. Not only will I get those questions answered, i will get you a series of answers from a handful of available instructors at the studio!<br />
<br />
4. End result? An entire post to fill your head with a variety of guru knowledge and responses!<br />
<br />
Send me your questions and lets get this yogi party started...... <br />
<br />
Namaste!Rebecca Gatanishttp://www.blogger.com/profile/07080950953283068915noreply@blogger.com4tag:blogger.com,1999:blog-6848967187581961972.post-18263753259604914852011-05-03T07:00:00.000-07:002011-05-03T07:53:17.579-07:00A Little Shout Out to Spring<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-yAA1KDF_GWk/Tafleaqug4I/AAAAAAAAAkk/00ksZfwzAYc/s1600/cherry-blossom_amazingdata_20090715122337.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="133" src="http://4.bp.blogspot.com/-yAA1KDF_GWk/Tafleaqug4I/AAAAAAAAAkk/00ksZfwzAYc/s200/cherry-blossom_amazingdata_20090715122337.jpg" width="200" /></a></div><div class="MsoNormal" style="font-family: inherit;">Spring is the season of awakening. Take some time out and look around! Nature is alive with blossoms, green trees, singing birds, buzzing bees, consistent visits from the sun, and smiling faces. </div><div class="MsoNormal" style="font-family: inherit;"><br />
</div><div class="MsoNormal" style="font-family: inherit;">Following the shorter, darker days of winter, and heavier foods, the exhilarating energy of spring brings cravings for freshness, cleansing, and rejuvenation. Even the local produce available is stocked with fruits and vegetables full of vibrant colors just asking to be eaten! Have you seen the farmers market lately?</div><div class="MsoNormal" style="font-family: inherit;"><br />
</div><div class="MsoNormal" style="font-family: inherit;">This time of year is the body’s natural time for cleansing and detoxification. A spring detox revives your energy, brightens our complexion, and strengthens our immune systems while helping us lose all that excess winter weight and eliminate toxins. Who wants any of that hanging around?</div><div class="MsoNormal" style="font-family: inherit;"><br />
</div><ul style="font-family: inherit;"><li>Give your body a break by eating less. </li>
<li>Avoid heavy, rich foods that are hard to digest. </li>
<li><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span>Cook with spices like coriander, fennel, cumin, and turmeric to enhance digestion and brighten your skin. </li>
<li><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span>Cut out coffee and add in more cleansing teas, such as ginger or clove.</li>
<li><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span>Increase the amount of wholesome spring veggies in your diet </li>
<li>Hydrate with water<span class="HeaderTitle"><span style="font-size: 10pt; line-height: 115%;"> </span></span>and flush out toxins. (Tip: Squeeze an entire lemon to a glass of water first thing in the morning to cleanse your liver, kidneys, and colon.)</li>
</ul><div class="MsoNormal" style="font-family: inherit;">Nothing makes a good detox more fun than making a smoothie or juicing some fruits and veggies. Here are a couple recipes to help you kick start your spring detox:</div><div class="MsoNormal"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-s7oFAa_Z3yQ/Tafjh2k4hLI/AAAAAAAAAkc/kRxItLQoC4E/s1600/fruit-smoothie.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://1.bp.blogspot.com/-s7oFAa_Z3yQ/Tafjh2k4hLI/AAAAAAAAAkc/kRxItLQoC4E/s200/fruit-smoothie.jpg" width="133" /></a></div><div class="MsoNormal" style="line-height: normal;"><br />
</div><div class="MsoNormal" style="line-height: normal;"><br />
</div><div class="MsoNormal" style="font-family: inherit; line-height: normal;"><br />
</div><div class="MsoNormal" style="font-family: inherit; line-height: normal;"><b>Peach Berry Cocktail</b></div><div class="MsoNormal" style="font-family: inherit; line-height: normal;"> 2 peaches, cut in half, seeds removed</div><div class="MsoNormal" style="font-family: inherit; line-height: normal;">1 orange, peeled with a vegetable peeler keeping as much pith on as possible</div><div class="MsoNormal" style="font-family: inherit; line-height: normal;">1/2 cup blueberries, raspberries, or cherries, pitted</div><div class="MsoNormal" style="font-family: inherit; line-height: normal;">Push fruit through the juicer. Then add 1/2 cup purified water to dilute.</div><div class="MsoNormal" style="font-family: inherit; line-height: normal;"><br />
</div><div class="MsoNormal" style="font-family: inherit; line-height: normal;"><br />
</div><div class="MsoNormal" style="font-family: inherit; line-height: normal;"><br />
</div><div class="MsoNormal" style="font-family: inherit; line-height: normal;"><br />
</div><div class="MsoNormal" style="font-family: inherit;"><br />
</div><div class="MsoNormal" style="font-family: inherit;"><b>Cleansing Spring Smoothie</b></div><div class="MsoNormal" style="font-family: inherit; line-height: normal;">8 oz. coconut water<br />
4 oz. filtered water<br />
1 tsp. organic extra virgin coconut oil<br />
1 Tbsp. organic flax seeds, ground<br />
2 Tbsp. raw psyllium husk flakes (found at Whole Foods or supplement stores)<br />
1 c. frozen organic raspberries<br />
½ c. frozen organic blueberries<br />
1 scoop green powder (<a href="http://www.amazinggrass.com/green-superfood-powder.html">Amazing Grass</a> is a good one!) <br />
½ c. organic frozen spinach<br />
1 scoop organic brown rice protein powder</div><div class="MsoNormal" style="font-family: inherit; line-height: normal;">Blend all ingredients. Add water to achieve desired consistency.</div><div class="MsoNormal" style="line-height: normal;"><span style="font-family: "Times New Roman","serif";"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-X4o0EIXw2fw/TafjokFYFLI/AAAAAAAAAkg/7Ad-nZhlbZ0/s1600/spring-salad-smoothie-hl-1973737-l.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-X4o0EIXw2fw/TafjokFYFLI/AAAAAAAAAkg/7Ad-nZhlbZ0/s200/spring-salad-smoothie-hl-1973737-l.jpg" width="200" /></a></div><div class="MsoNormal" style="line-height: normal;"><br />
</div>Rebecca Gatanishttp://www.blogger.com/profile/07080950953283068915noreply@blogger.com3tag:blogger.com,1999:blog-6848967187581961972.post-43964031681740514542011-04-26T09:59:00.000-07:002011-04-26T09:59:34.506-07:00Moments of Wisdom: Storytelling<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-hudk1ZZemVo/Tafxqg2fgQI/AAAAAAAAAko/sTXsOtCU2AI/s1600/iStock_000015344866XSmall.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="151" src="http://1.bp.blogspot.com/-hudk1ZZemVo/Tafxqg2fgQI/AAAAAAAAAko/sTXsOtCU2AI/s200/iStock_000015344866XSmall.jpg" width="200" /></a></div>Yoga reminds us that we live life simultaneously on many levels. The true essence of yoga is to find our own unity within our multi-dimensionality. <br />
<br />
Every sound, sensation, light, flavor, and aroma we ingest from our environments influences our body and mind. And although our body appears to be stable, it is in a constant metamorphosis<i><i></i></i>. <br />
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The stories unfolding in our personal lives and those around us, are perennial stories.<br />
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You are a living breathing story. Become aware of the stories you tell about yourself and your world. Even in dynamic activity, retain silence and centered awareness by practicing yoga every day.<br />
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Participate consciously in the writing of the next chapter of your life.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-9EWkT77TZxY/Tafx_dZWOlI/AAAAAAAAAks/hZjEvzYljiM/s1600/iStock_000009319083XSmall.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="198" src="http://4.bp.blogspot.com/-9EWkT77TZxY/Tafx_dZWOlI/AAAAAAAAAks/hZjEvzYljiM/s200/iStock_000009319083XSmall.jpg" width="200" /></a></div><br />
<br />
(Source: <a href="http://www.amazon.com/Seven-Spiritual-Laws-Yoga-Practical/dp/0471736279"><i>The 7 Spiritual Laws of Yoga</i></a>, Deepak Chopra)Rebecca Gatanishttp://www.blogger.com/profile/07080950953283068915noreply@blogger.com1tag:blogger.com,1999:blog-6848967187581961972.post-24161121102837525662011-04-21T09:23:00.000-07:002011-04-21T09:23:00.905-07:00Balancing Act<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-50poKv28uxk/TafTsMW7JMI/AAAAAAAAAkY/EIB18909FkI/s1600/iStock_000007282216XSmall.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="199" src="http://4.bp.blogspot.com/-50poKv28uxk/TafTsMW7JMI/AAAAAAAAAkY/EIB18909FkI/s200/iStock_000007282216XSmall.jpg" width="200" /></a></div><div style="font-family: inherit;">Wake up. Make breakfast. Make lunches. Get ready. Drop kids off. Traffic. Get to work. Phones Ringing. Chitter chatter of the day. Chitter chatter of the mind. Leave work. Pick kids up. Get home. Make dinner. Chores. Homework. Bedtimes. Chitter chatter of TV. </div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;">Sound familiar? (I know I am not the only one who struggles to stay balanced while playing the balancing act of life.)</div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;">Enter yoga.</div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;"></div><div class="MsoNormal" style="font-family: inherit;"><span class="articlebody">Yoga works on the entire being, not just the physical body. The being comprises the physical body, emotional body (mind), and the energetic body (spirit).</span></div><div class="MsoNormal" style="font-family: inherit;"><br />
</div><div class="MsoNormal" style="font-family: inherit;"><span class="articlebody">If we can all find an hour a few times a week to practice yoga, amidst our crazy hectic daily lives, the benefits are endless. </span></div><div class="MsoNormal" style="font-family: inherit;"><br />
</div><div class="MsoNormal" style="font-family: inherit;"><span class="articlebody">To start with:</span></div><ul style="font-family: inherit;" type="disc"><li class="MsoNormal" style="line-height: normal;">balances the nervous system which in turn makes us feel calm and helps you deal with stress a LOT better </li>
<li class="MsoNormal" style="line-height: normal;">improves cardiovascular efficiency- for all those hoops you constantly jump through</li>
<li class="MsoNormal" style="line-height: normal;">improves and regulates the digestive system- key to maintaining healthy weight and appetite</li>
<li class="MsoNormal" style="line-height: normal;">weight loss</li>
<li class="MsoNormal" style="line-height: normal;">increases strength, flexibility and mobility- this makes for better juggling of all the surprises life throws at you</li>
<li class="MsoNormal" style="line-height: normal;">increases balance and co-ordination- bring it on tight rope!</li>
<li class="MsoNormal" style="line-height: normal;">increases energy levels</li>
<li class="MsoNormal" style="line-height: normal;">improves sleep- so long to counting sheep</li>
<li class="MsoNormal" style="line-height: normal;">improves immune system- skip the next cold or flu swarm</li>
<li class="MsoNormal" style="line-height: normal;">improves concentration and memory- i remember that!</li>
<li class="MsoNormal" style="line-height: normal;">improves self image and overall sense of well being- show me someone who doesn’t want more of that!</li>
</ul><div class="MsoNormal" style="font-family: inherit;">The short version? Yoga calms the hectic mind, clears out the clutter of our thoughts, and makes us feel AMAZING, no matter what is going on in our lives. </div><div class="MsoNormal" style="font-family: inherit;"><br />
</div><div class="MsoNormal" style="font-family: inherit;">The even shorter version? Yoga = Balance</div>Rebecca Gatanishttp://www.blogger.com/profile/07080950953283068915noreply@blogger.com2tag:blogger.com,1999:blog-6848967187581961972.post-39447477480972312712011-04-18T10:48:00.000-07:002011-04-18T12:57:25.552-07:008 Limbs of Yoga: The Basics<div style="font-family: inherit;"></div><div style="font-family: inherit;">Yoga as most of us are familiar, involves asanas, or postures. For many, this one element of true yoga is enough. We make the effort to practice consistently, for whatever reasons (as Brian would say, any reason is a good reason to practice yoga!), and then we continue through our day feeling energized, healthy, happy, balanced, and proud of our posture. </div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;">For others, the physical practice of yoga is just the tip of the iceberg. According to <a href="http://en.wikipedia.org/wiki/Yoga_Sutras_of_Patanjali"><i>The Yoga Sutra of Patanjali</i></a>, a fundamental guide for living with a cultivated body, mind, and spiritual awareness, there are 8 limbs to yoga. <span style="font-family: "Calibri","sans-serif"; font-size: 12pt; line-height: 115%;">This ancient text was written in India between 200 B.C and 200 A.D. by the super cool ancient and revered physician, Pantajali.</span></div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;"><span style="font-family: "Calibri","sans-serif"; font-size: 12pt; line-height: 115%;"></span>These 8 limbs of yoga, or ashtanga (ashta= eight and anga=limb) yoga (to unite) are intertwined with each other like branches of a tree. </div><div style="font-family: inherit;"><br />
</div><div class="separator" style="clear: both; font-family: inherit; text-align: center;"><a href="http://1.bp.blogspot.com/-OuJ3NRu7xPE/Tax5swcj6bI/AAAAAAAAAm8/b1hbDZrgDUg/s1600/8_limbs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-OuJ3NRu7xPE/Tax5swcj6bI/AAAAAAAAAm8/b1hbDZrgDUg/s320/8_limbs.jpg" width="250" /></a></div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;"><br />
</div><div style="color: blue; font-family: inherit;"><b>The Basics:</b></div><div style="font-family: inherit;"><br />
</div><div class="MsoNormal" style="font-family: inherit; line-height: normal; margin-bottom: 0.0001pt;"><b>1. Yama: </b><br />
In a nutshell: Guidelines of how we morally interact with each other </div><ul style="font-family: inherit;"><li><b>Ahimsa</b>: Nonviolence </li>
<li><b>Satya</b>: Truthfulness </li>
<li><b>Asteya</b>: Nonstealing </li>
<li><b>Brahmacharya</b>: Nonlust </li>
<li><b>Aparigraha</b>: Noncovetesness </li>
</ul><div class="MsoNormal" style="font-family: inherit; line-height: normal;"><br />
</div><div class="MsoNormal" style="font-family: inherit; line-height: normal; margin-bottom: 0.0001pt;"><b>2. Niyama: </b><br />
In a nutshell: Guidelines of how we morally interact with ourselves. </div><ul style="font-family: inherit;"><li><b>Saucha</b>: Cleanliness </li>
<li><b>Santosa</b>: Contentment </li>
<li><b>Tapas</b>: Sustained practice </li>
<li><b>Svadhyaya</b>: Self study </li>
<li><b>Isvara pranidhana</b>: Surrender to God </li>
</ul><div class="MsoNormal" style="font-family: inherit; line-height: normal; margin-bottom: 0.0001pt;"><b>3. Asana: </b><br />
In a nutshell: Practice of yoga postures. </div><div class="MsoNormal" style="font-family: inherit; line-height: normal; margin-bottom: 0.0001pt;"><br />
</div><div class="MsoNormal" style="font-family: inherit; line-height: normal; margin-bottom: 0.0001pt;"><b>4. Pranayama:</b> </div><div class="MsoNormal" style="font-family: inherit; line-height: normal; margin-bottom: 0.0001pt;">In a nutshell: Practice of breathing exercises. <br />
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</div><div class="MsoNormal" style="font-family: inherit; line-height: normal; margin-bottom: 0.0001pt;"><b>5. Pratyahara: </b><br />
In a nutshell: Practice of bringing the awareness to reside deep within oneself</div><div class="MsoNormal" style="font-family: inherit; line-height: normal; margin-bottom: 0.0001pt;"><br />
</div><div class="MsoNormal" style="font-family: inherit; line-height: normal; margin-bottom: 0.0001pt;"><b>6. Dharana:</b></div><div class="MsoNormal" style="font-family: inherit; line-height: normal; margin-bottom: 0.0001pt;">In a nutshell: Concentration of the mind free of external (noises) or internal (useless thoughts) distractions.</div><div class="MsoNormal" style="font-family: inherit; line-height: normal; margin-bottom: 0.0001pt;"><br />
</div><div class="MsoNormal" style="font-family: inherit; line-height: normal; margin-bottom: 0.0001pt;"><b>7. Dhyana:</b></div><div class="MsoNormal" style="font-family: inherit; line-height: normal; margin-bottom: 0.0001pt;">In a nutshell: Meditation. </div><div class="MsoNormal" style="font-family: inherit; line-height: normal; margin-bottom: 0.0001pt;"><br />
</div><div class="MsoNormal" style="font-family: inherit; line-height: normal; margin-bottom: 0.0001pt;"><b>8. Samadhi:</b></div><div class="MsoNormal" style="font-family: inherit; line-height: normal; margin-bottom: 0.0001pt;">In a nutshell: Bliss. Aka: enlightenment. </div><div class="MsoNormal" style="font-family: inherit;"><br />
</div><div class="MsoNormal" style="font-family: inherit;">At this point, even I am a little overwhelmed. But don’t worry. By the time you have a chance to wrap your head around all this, I’ll be discussing each of these (really interesting) branches of yoga individually, and how to easily incorporate them into your daily lives (if you decide to). </div> <br />
Namaste!Rebecca Gatanishttp://www.blogger.com/profile/07080950953283068915noreply@blogger.com1tag:blogger.com,1999:blog-6848967187581961972.post-26144515953203676782011-04-16T08:00:00.000-07:002011-04-16T09:04:32.332-07:00Yogi Questions, Guru Answers (a new series)As part of the renewed efforts to generate quality, fun, and interesting blog posts to all of you, I am happy to introduce a new post series.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-2rW6B-Vuyw8/Tam9-A9NdKI/AAAAAAAAAmI/LOXtjU-pumg/s1600/iStock_000004077683XSmall.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-2rW6B-Vuyw8/Tam9-A9NdKI/AAAAAAAAAmI/LOXtjU-pumg/s320/iStock_000004077683XSmall.jpg" width="283" /></a></div>Remember that one time during practice or a long drive, when you asked yourself,<br />
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"How many types of different breathing methods are there?"<br />
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or<br />
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"Is it rude to ask questions during practice?"<br />
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or while we are at it, what about this one:<br />
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"What can I do to enjoy Shavasana more?"<br />
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How cool would it be to get answers directly from your favorite yoga instructors at Ayuh Yoga?<br />
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The <i>Yogi Questions, Guru Answers</i> series will be a collection of blog posts that answer some easy or difficult, and common or unique questions relating to anything and everything yoga, health, the studio, life... (you get the hint).<br />
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The best part? You run the flow.<br />
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<div style="color: blue;"><span style="font-size: small;"><b>Here is How it Works: </b></span></div><br />
1. Submit a question you want answers to via <a href="mailto:writinghecate@gmail.com"></a><a href="mailto:writinghecate@gmail.com">my email </a>here. <br />
<i>Note: Be sure to include the subject line: Yogi Questions Guru Answers</i><br />
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2. I will pose your question to a selection of available instructors at the studio.<br />
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3. Not only will I get those questions answered, i will get you a series of answers from a handful of available instructors at the studio!<br />
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4. End result? An entire post to fill your head with a variety of guru knowledge and responses!<br />
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Send me your questions and lets get this yogi party started...... <br />
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Namaste!Rebecca Gatanishttp://www.blogger.com/profile/07080950953283068915noreply@blogger.com2tag:blogger.com,1999:blog-6848967187581961972.post-13452440944065372292011-04-14T19:52:00.000-07:002011-04-14T19:52:48.266-07:00Spring Yoga Playlist: #1: Spirited and Folky<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-MRYKjia_OvA/Taex5n3K89I/AAAAAAAAAkM/aMQMAm6ZVlM/s1600/iStock_000014022502XSmall.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="133" src="http://2.bp.blogspot.com/-MRYKjia_OvA/Taex5n3K89I/AAAAAAAAAkM/aMQMAm6ZVlM/s200/iStock_000014022502XSmall.jpg" width="200" /></a></div> For those of us who have had the opportunity to experience one of Sparkle's amazing Ashtanga or Core yoga classes here at Ayuh Yoga, knows that this experience is enhanced even further by the eclectic array of music she chooses to accompany us through each hour of blissful practice.<br />
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After every class, I just want to go home and download every single song she plays! Sparkle was nice enough to share her playlist for us.<br />
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Spirited and Folky Playlist: <br />
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1. <a href="http://itunes.apple.com/us/album/reckoning/id73516667?i=73516254">"Reveling" - Ani DiFranco</a><br />
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2. <a href="http://itunes.apple.com/us/album/journey-in-satchidananda/id72774?i=72764">"Journey in Satchidananda" - Alice Coltrane</a><br />
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3. <a href="http://itunes.apple.com/us/album/nova/id416328412?i=416328452">"Nova" - Amon Tobin</a><br />
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4. <a href="http://itunes.apple.com/us/album/natureland/id416334244?i=416334362">"Natureland" - Amon Tobin</a><br />
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5. <a href="http://itunes.apple.com/us/album/easy-muffin/id416327106?i=416327166">"Easy Muffin" - Amon Tobin</a><br />
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6. <a href="http://itunes.apple.com/us/album/train-under-water/id41654198?i=41654184">"Train Underwater" - Bright Eyes</a><br />
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7. <a href="http://itunes.apple.com/us/album/skeleton-crew/id349716928?i=349716945">"Skeleton Crew" - Kovacs and the Polar Bear</a><br />
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8. <a href="http://itunes.apple.com/us/album/sometimes-i-wish/id218475179?i=218476714">"Sometimes (I wish)" - City & Colour</a><br />
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9. <a href="http://itunes.apple.com/us/album/sam-malone/id218475179?i=218475547">"Sam Malone" - City & Colour</a><br />
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10. <a href="http://itunes.apple.com/us/album/lua/id41654198?i=41654182">"Lua" - Bright Eyes</a><br />
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11. <a href="http://itunes.apple.com/us/album/ruth/id349716928?i=349716952">"Ruth" - Kovacs and the Polar Bear</a><br />
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12. <a href="http://itunes.apple.com/us/album/heart-sewin/id349716928?i=349716939">"Heart Sewin" - Kovacs and the Polar Bear</a><br />
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Thanks for sharing Sparkle! For the rest of us: download like a yogi!Rebecca Gatanishttp://www.blogger.com/profile/07080950953283068915noreply@blogger.com3tag:blogger.com,1999:blog-6848967187581961972.post-83460332287641430422011-04-07T11:36:00.000-07:002011-04-07T13:31:33.093-07:00Vegan!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/-MB8z_GkTxss/TZ4fG6sV-6I/AAAAAAAAAB0/x0-F6CsMkJw/s1600/fr-3.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 185px; height: 200px;" src="http://1.bp.blogspot.com/-MB8z_GkTxss/TZ4fG6sV-6I/AAAAAAAAAB0/x0-F6CsMkJw/s200/fr-3.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5592941990935657378" /></a><br />Vielka here. <br /><br />I was doing our grocery shopping at Whole Foods yesterday. We usually alternate between grocery stores so that I can get my vegan items and not get bored. I was a pretty dedicated vegan a while back but after getting pregnant and traveling quite a bit, it proved difficult to stay a vegan. Now that the baby isn't a baby anymore, I'm back to being vegan-ish for now; meaning, I enjoy a vegan-lifestyle most of the time with the occasional piece of cheese or chicken to make a smooth transition. My veganism is for a number of reasons: some moral, some environmental, some health. <br /><br />So back to yesterday. The person at the register said he was confused seeing a bunch of vegan items and then some kefir and a roasted chicken. I told him that I'm the vegan in the house but it is difficult for me to have my son be vegan, especially at 18 months. That really seemed to upset my friend at the register. Babies and toddlers have sensitive stomachs and are allergy-prone so giving too much soy or nuts can be harmful and isn't advised, I explained. He said to feed them beans; I responded that clearly he has never been around babies because that's way too much fiber to give a kid daily! I also told him that while adults don't need all that calcium or protein, growing kids do but that frankly, my kid does drink milk and kefir but rarely eats meat and can almost be considered a vegetarian. And he just kept shaking his head. The person bagging the groceries said that she completely understood where I was coming from so that made me feel better.<br /><br />In thinking about yoga and diets, it does seem being a vegetarian or vegan is most appropriate. Meat is heavy to digest. This means that a lot of blood moves to your stomach to help you digest meat. The more meat, the longer it takes and the more blood. This is why after a large steak dinner, you might feel super tired and need a nap. This makes the cycle worse, slowing down that metabolism even more. The irony is, if food is meant to give us energy, why are we eating to the point where we have to take naps? Keeping this in mind, we know we can at the very least, reduce our portions of meat so we don't feel weighed down. I love reading <a href="http://michaelpollan.com/">Michael Pollan</a> books for more of this logic: Eat food. Not too much. Mostly vegetables. <br /><br />In thinking about working out and yoga in particular, if you eat too much or anything large directly before class, the blood is still helping your stomach while you are trying to get it to focus on your muscles during each posture. And imagine if you are doing an inversion, such as downward dog, trying to focus on your core and digestion. What confusion! <br /><br />So wondering what you can eat to give you energy before yoga? Try some fruit, veggies, grains...<br /><br />See you soon!Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6848967187581961972.post-32591966561352444242011-04-01T12:28:00.000-07:002011-04-01T12:56:15.321-07:00The Heat!!This is Vielka from Ayuh. As many of you know, I do much of the logistics at the studio. Brian, as the director, creates the overall feel of the studio. Brian has, in the past, posted a <a href="http://www.ayuhyoga.com/yoga/index.html">commentary</a> about the heat. So I thought it appropriate that I do the same, from my position, especially now that we are coming on a year and getting ready for summer. <br /><br />A number of people ask me if yoga can provide a good workout, a good sweat. And I always tell them, absolutely! I am a former college track & field athlete and enjoy lifting heavy weights so I find Power Yoga to be my yoga of choice. And I don't think I would get that intense workout, that parallels an hour on the track, if it were not for the heat. <br /><br />But like many of you, I also like a more meditative practice on occasion. Taking Hatha Yoga or Gentle Yoga quiets it all down for me...and neither class is heated! <br /><br />We wanted to create something at Ayuh Yoga where people of all different backgrounds and abilities could find something and participate in that something regularly. So there is something for the quiet folks, active folks, and folks who like the heat extra hot! <br /><br />But with any start-up business, we are not always able to accommodate all requests as quickly as one may like. And heating a studio of our size to the temperature needed while keeping costs low to our clients requires quite a bit of scheduling savvy especially with Bay Area schizophrenic weather. So on an unseasonably cold day, we might have to start heating up the room from the day before; on a hot day, perhaps just an hour before. And we have certainly floundered along the way. Our apologies for that.<br /><br />I will say that when I am moving into Warrior II, making sure my gaze is correct, moving with my breath, engaging my legs and arms while positioning my toe at the correct angle, I don't often times think about the temperature of the room on top of all of that. I just know that at whichever temperature, I am definitely getting my yoga on.<br /><br />Best, VielkaAyuh Yogahttp://www.blogger.com/profile/12310182905019077099noreply@blogger.com0tag:blogger.com,1999:blog-6848967187581961972.post-84605750828048516252010-11-23T13:24:00.001-08:002010-11-23T13:30:48.687-08:00Working out with a friendArchie, personal trainer and Boot Camp Hour instructor at Ayuh Yoga, sent us this great <a href="http://www.ncbi.nlm.nih.gov/pubmed/19188900">article</a> about the amazing results you get with supervised workouts. Even the most fit of us reach our goals much easier when we are working out with a friend or an instructor. While we think that we can get the same benefits from doing something at home with a DVD, studies show that you get much better results when you are with a trained professional. Enjoy!<br /><br /><a href="http://www.ncbi.nlm.nih.gov/pubmed/19188900"></a>Ayuh Yogahttp://www.blogger.com/profile/12310182905019077099noreply@blogger.com0tag:blogger.com,1999:blog-6848967187581961972.post-49551829066544839832010-09-12T14:19:00.000-07:002010-09-12T14:29:47.204-07:00Consultations and Private Sessions<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_ikm9jzJExKk/TI1FMDx6awI/AAAAAAAAABM/7IalxYsW5ZQ/s1600/_MG_0743.jpg"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://2.bp.blogspot.com/_ikm9jzJExKk/TI1FMDx6awI/AAAAAAAAABM/7IalxYsW5ZQ/s320/_MG_0743.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5516141192074128130" /></a><br />We understand that if you are new, you may feel especially intimidated coming into a yoga studio for the first time: What do you do if you need a break? Where do you put your shoes? And if you are like me, wondering if anyone is looking at your toes in need of a pedicure. At Ayuh Yoga, we offer consultations and private sessions where you can have your questions answered and get some yoga experience before entering the room for the first time.<br /><br />If you are new to yoga, you have the option of "trading in" your Ayuh Yoga Full Membership that first month in exchange for three (3) private sessions with a yoga instructor. You will understand yoga etiquette, how postures should look and feel, and remove that worry about your toes!<br /><br />Here is some more information about consultations and private sessions: <br /><br /> * We can schedule a consultation with our personal trainers, yoga instructors, and/or Pilates instructor.<br /> * If you are new to personal training, yoga or Pilates, consultations give you the opportunity to discuss your health and fitness goals and hear suggestions to make those goals a reality.<br /> * Consultations allow you to get to know the instructors better and remove some of the intimidation you may feel when starting here. If you already feel comfortable here, consultations allow you to check-in.<br /> * During your consultation, you may hear a number of offerings that are available at Ayuh Yoga including one-on-one sessions for yoga, Pilates, and fitness. These sessions are private and may be best suited for new students, people with specific needs related to most anything including pregnancy and post-natal, weight or joint issues. These sessions also allow the instructors to direct their full attention to you--correcting alignment and tailoring the program specifically to your needs, including schedule.<br /><br />Here at Ayuh Yoga, we are most concerned with your health and want to make sure you are getting the most out of your yoga practice. <br /><br /><br /><br />See you soon!<br /><br />Ayuh YogaAyuh Yogahttp://www.blogger.com/profile/12310182905019077099noreply@blogger.com0tag:blogger.com,1999:blog-6848967187581961972.post-85473513417274827262010-07-25T21:12:00.000-07:002010-07-25T21:14:36.210-07:00The End of Summer is NearOften times, we only think about our health in terms of looking good. So if it isn't swimsuit season, we forget that being healthy is a long term, lifestyle change that works best if you're consistent. With the summer coming to an end in the next month, be sure to stay healthy mentally and physically. See you soon!Ayuh Yogahttp://www.blogger.com/profile/12310182905019077099noreply@blogger.com0