Women's Retreat 2009

What an amazing weekend! With a lot of laughter along the way, women of different ages and stages of life were inspired to make a difference in their families, their work, and in their own lives. Thank you to all the people at Mission Inn Resort and Club and the amazing organizing Women's Retreat committee. I loved working on publicity and can not wait until next Spring.

If you are interested in finding out more about next year's retreat, write me at vickievickie@msn.com. I plan on being part of the leadership next year!

Running and Yoga

I found this great article about yoga and running and wanted to share the site:
http://www.yogajournal.com/lifestyle/192.

Free Fridays - Mommy and Young Walkers Meetup

Are you interested in finding out what Mommy and Young Walkers Yoga looks like? Would you like an opportunity to find out if it is right for you and your young one? Then, RSVP for a 30-min. Intro. to Mommy and Young Walkers Yoga. Dress comfortably. I will offer this class free of charge and you just need to bring a mat (if you have one) and a favorite stuffed animal or lovey. The class will last around 30 minutes and will give you a flavor of Mommy and Young Walkers Yoga. If you want to bring a friend, RSVP for both of you. There will be a limit of 10 moms and their little ones so RSVP soon. If you have questions, please feel free to email me. Namiste, Vickie.

P.S. The class will be held in the Family Life Center, Room 305. Look for signs marked Mommy and Young Walkers Yoga Classes.

I will also offer Free Fridays Feb. 20th and Feb. 27th at 12:00 p.m. Please RSVP as class size is limited. See you soon!

http://www.meetup.com/The-Winter-Park-Mommy-and-Walkers-Yoga-Meetup-Group/

Free Fridays - Check out Mommy and Baby Yoga

Are you interested in finding out what Mommy and Baby Yoga looks like? Would you like an opportunity to find out if it is right for you and your baby/young one? Then, RSVP for a 30-min. Intro. to Mommy and Baby Yoga. Dress comfortably. I will offer this class free of charge and you just need to bring a mat (if you have one) and a receiving blanket. The class will last around 30 minutes and will give you a flavor of Mommy and Baby Yoga. If you want to bring a friend, RSVP for both of you. There will be a limit of 10 moms and their little ones so RSVP soon. If you have questions, please feel free to email me. Namiste, Vickie.

P.S. The class will be held in the Family Life Center, Room 305. Look for signs marked Mommy and Baby Yoga Classes.

I will also offer Free Fridays Feb. 20th and Feb. 27th at 11:00 a.m.

Jump In, the Water's Fine - Do Yoga to Improve Swimming

Last summer, My daughter started swimming on a competitive swim team. It was her first experience with competitive swimming and we've seen a lot of improvement, but like anything it takes a lot of practice and commitment to really be a great swimmer. It also takes education. Lots of it. Who knew there was so much to learn about swimming? Stroke development, starts, turns, finishes, and what to expect in a swim meet have meant a big learning curve for our whole family. Being a yoga teacher, I decided to take a look at yoga and the benefits it might have for competitive swimmers.

Turns out, yoga is beneficial to swimmers and is used in what swim coaches call "dryland training" which helps complement swimmers' lap swimming and pool workouts. Practicing yoga helps swimmers with flexibility making them less prone to injury. Yoga practice also benefits swimmers with strength-building, proper body alignment, breath control, increased oxygen, concentration and balance.

Flexibility: Keeping you injury-free

Practicing yoga keeps an athlete flexible loosening up tight muscles. “Yoga is key for preventing injuries,” says Kimberly Fowler, founder of YAS Fitness Centers in California and creator of Yoga For Athletes.“I’ve had athletes, like U.S. Olympic hopefuls swimmers Amanda Beard and Keri Hehn and top U.K. hurdler Tasha Danvers, all of whom have amazing training and a team of coaches, trainers and therapists, come up to me and say ‘Wow! This is the first season I didn’t get injured,’” she notes.

Because yoga postures take the body through a full range of motion, muscles are more flexible and supple making them less prone to injury.

In Sims' work with swimmers, she focuses on key body areas and applies some of what she calls "universal principles" of asanas to help them ward off injury and improve performance:

Shoulder Blades: In Adho Mukha Svanasana (Downward-Facing Dog) and Urdhva Mukha Svanasana (Upward-Facing Dog), shoulder blades need to drop down the back. The same principle applies in swimming, where the shoulders create the biggest problems. Rotator cuff injuries or shoulder tendonitis (also called "swimmer's shoulder") occur when the rhomboids are not held in place when the arm is raised in freestyle stroke. Instead of the muscle carrying the weight of the arm, the tendon bears the burden. Over time the tendon becomes frayed and aggravated.

Hips: Baddha Konasana (Bound Angle Pose), with the soles of the feet touching together and the outsides of the knees flat on the floor, demonstrates a healthy external rotation of the hip. For many people, though, the hips remain locked and stiff. In a swimmer, this congestion can manifest in a faulty breaststroke kick. Without free, loose hips, it's difficult to complete this stroke effectively and efficiently.

Ankles: In all of yoga's standing poses, it's important to place the foot on the ground in order to get full extension, and flexible ankles allow the foot to rest solidly on the ground. Similarly, swimmers use the ankles as the foundation of movement—propelling the body forward with a kick. The top of the foot should hit the water as if in Virasana (Hero Pose)—at 180 degrees. Sims will often work with runners who have such severe ankle stiffness that their kick literally pulls them backwards—"like trying to lift a plane off the ground with the flaps down."

Strength Building


Yoga asanas (postures) use body weight as a powerful source of resistance as gravity helps to build strength and muscle. Poses such as chair helps strengthen the glutes, thighs, and back. Plank, standing split, side plank, and half moon help strengthen upper body muscles. Many seated poses including help build core muscle. Practicing asanas can build strength without creating the tightness and bulkiness that can sometimes occur with basic weight training.



Proper Alignment

Along with the benefits of strength building, yoga can help swimmers learn proper body alignment. Leslie Sims, a former national swim coach and a yoga teacher at "now YOGA" and head coach at Club Swim in Los Altos and Palo Alto, California says, "Body alignment, integral to all sports performance, is often thrown off kilter in swimmers. This is due to over development of the front of the body, which occurs from chronic overuse in three of the four basic swim strokes—butterfly, breast, and freestyle. Because a swimmers pectorals are predominantly in a contracted state, the opposing fascia (where muscle attaches to bone) of the rhomboids is weakened. Because the backstroke can counteract some of the repetitive stroke motions that lead to such muscle imbalance, Sims instructs her swim students to perform the backstroke at the end of every workout. Often just doing the backstroke isn't
enough, however."




Breath control/Increased oxygen

Yoga also helps swimmers become much more aware of their breath. Yoga teaches you how to lengthen your breath allowing you to have better control of your breath while calming your nerves before events. You also learn how to lengthen your breath which allows more oxygen to flow into your body.

Concentration/Balance

A series of postures called sun salutations help warm up and stretch out most of the muscles of the body. After practicing them time and time again, a rhythm and a continuous flow develops much like swimming. Because a swimmers mind is clear without distractions, they can focus on the job at hand. Sun Salutations done before a meet can help swimmers with concentration and pre-meet jitters.

3-Part Breath and Concentration: Becoming Aware of Our Own Bodies.

I was talking to a friend recently about how Hatha Yoga and how you can learn to breathe deep and full. Prayanama breath is the term used and basically means "controlling your breath". I like to think of it as becoming aware of your breath and learning to inhale and exhale completely. It focuses the attention on the present moment, and calms and grounds the mind. It also makes you aware of how you might hold your breath more than you realize.

Here is an pranayama exercise you may want to try to get a better idea of what I am saying. Prayanama breath is often done while seated in a comfortable, cross-legged position, but it is also nice to do while lying on the back, particularly at the beginning of your practice. When you are lying down, you can really feel the breath moving through your body as it makes contact with the floor.

1. Come to lie down on the back with the eyes closed, relaxing the face and the body.

2. Begin by observing the natural inhalation and exhalation of your breath without changing anything. If you find yourself distracted by the activity in your mind, try not to engage in the thoughts. Just notice them and then let them go, bringing your attention back to the inhales and the exhales.

3. Then begin to inhale deeply through the nose.

4. On each inhale, fill the belly up with your breath. Expand the belly with air like a balloon.

5. On each exhale, expel all the air out from the belly through your nose. Draw the navel back towards your spine to make sure that the belly is empty of air.

6. Repeat this deep belly breathing for about five breaths.

7. On the next inhale, fill the belly up with air as described above. Then when the belly is full, draw in a little more breath and let that air expand into the rib cage causing the ribs to widen apart.

8. On the exhale, let the air go first from the rib cage, letting the ribs slide closer together, and them from the belly, drawing the navel back towards the spine.

9. Repeat this deep breathing into the belly and rib cage for about five breaths.

10. On the next inhale, fill the belly and rib cage up with air as described above. Then draw in just a little more air and let it fill the upper chest, all the way up to the collarbone, causing the area around the heart (which is called the heart center in yoga), expand and rise.

11. On the exhale, let the breath go first from the upper chest, allowing the heart center sink back down, then from the rib cage, letting the ribs slide closer together. Finally, let the air go from the belly, drawing the navel back towards the spine.

12. You are practicing three-part breath! Continue at your own pace, eventually coming to let the three parts of the breath happen smoothly without pausing.

13. Continue for about 10 breaths.

Baby and Mommy Yoga Classes Starting Feb. 5th

Many of you know that I teach both adult and children yoga classes. I've been approached by some Hannah Moms asking if I would teach a Baby and Mommy yoga class this year. I wanted to invite you to join me for this new 6-week class in the Family Life Center, Room 305.


Baby and Mommy Yoga Room 305 FLC
Our Class will last 6 Weeks: February 5 - March 12 (Thursdays at 11:00 p.m. - 11:50)

Stretch, bond, and breathe with your baby in this special yoga series designed for new mothers and infants (8 weeks to almost walking). Meet other moms and babies while you strengthen and support post-partum and sleep deprived bodies with specifically chosen asanas and sequences.

Every class will devote time for gentle hands-on yoga and massage for babies; aiding in their digestion and promoting the sleep-wake cycle. Bonding postures and playful songs are also explored. Dress comfortably and bring a receiving blanket for your child.
Caregivers and Dads welcome, too!

$90.00 (Pre-Registration only) 6-week session (Scholarships available)
$20.00 (Walk-in)

Dates: February 5, February 12, February 19, February 26, March 5, March 12.

For registration, email Vickie Reedy at vickievickie@msn.com or call her at 407.230.6915.

Simple De-Stressing Movements to Practice throughout the Busy Holiday Season

Here are some simple movements we can all do to de-stress through the holidays.

The movements focus on our brain stem—which controls breathing, heart rate, stress response, and all the other automatic functions of the body—to help release tension and bring your mind to a relaxed, meditative state.

1. Breathe through your abdomen. Take deep breaths from your abdomen (your belly should rise as you inhale and sink as you exhale) to provide your body and brain with sufficient oxygen. This releases the spine’s tension, relaxes the central nervous system, fills the brain and body with vitality, facilitates digestion, and eases drowsiness.

2. Tap your brain. Using the index and middle fingers of both hands, start at the temple and very gently tap across the top of your skull, moving back to front and side to side randomly. This very simple and gentle move increases blood flow to the brain and almost immediately improves focus. (Caveat: It can also make some people slightly dizzy.)

3. Spread your arms. Sitting at your desk, your shoulders can become stiff and block the flow of energy through your body.

4. Rotate your neck. Neck and shoulder stiffness hinders the blood and oxygen flows to the brain, keeping you from having a clear head. By slowing rotating your neck, you refresh your neck and spine, and stimulate your central nervous system.

Ilchi Lee, founder of Dahn Yoga, and founder and president of the International Brain Education Association in Sedona, Ariz. (brainwavevibration.com) developed these moves to help people with stress. Check it out.

Exercise and Deep Breathing - Why they are important for people

Did you know that stress contributes to heart disease, high blood pressure, strokes, and other illnesses in many individuals. Stress also affects the immune system, which protects us from many serious diseases. Tranquilizers, antidepressants, and anti-anxiety medications account for one fourth of all prescriptions written in the U.S. each year.

So, knowing that, we can each do what we can to reduce the stress in our lives by choosing healthy behaviors.

Exercise and learning to breathe deeply are two stress-busters that are known to combat the negative consequences of stress.

Endorphins are released in our bodies when we exercise. Endorphins consist of two parts: endo- and -orphin; these are short forms of the words endogenous and morphine, intended to mean "a morphine like substance originating from within the body." Releasing endorphins brings about a sense of well-being and helps us fight depression.

Relaxing and breathing deeply can help our bodies and minds rest and rejuvenate. These Breathing exercises are an ideal way to relieve stress in that they’re fast, simple, free, and can be performed by just about anyone. They can also be done anywhere and at virtually any time. This makes stress relief breathing exercises one of my most popular and convenient tension tamers.

By taking time for both - exercise and deep breathing we will reduce the stress and the pressure that we put on ourselves. Try it today!

Pigeon Pose Should Never Hurt Your Knee

While practicing yoga, any painful sensation in the knee joint should be taken very seriously. If you are feeling pressure in the front of the knee while in Pigeon Pose, it may mean your hips are tight.

Here are some poses that will help warm up the hip rotators and associated muscles before attempting pigeon.

Standing poses like Tree Pose and Warrior Pose I, II, and III are helpful.

Also, Bound Angle Pose will externally open the hip joint. Move into Half Lord of the Fishes Pose and increase the hip rotator stretch by drawing the top of the knee into your chest. Lastly, try Cow Face Pose, leaning forward to increase the action in the hips.

When you're ready to try the modified version of Pigeon, place a folded blanket under the hip of the front leg. Also, you will sometimes hear the instruction to pull the front heel away from the groin so the shin is parallel to the front of your mat. Instead, keep the front heel close to the groin. Both of these actions will reduce the amount of rotation required of the hip, which should lessen the chance of pinching the tissues in your knee.

Menopause and Therapeutic Poses for It.

Some women are years away from menopause. Others are staring it right in the face. There is perimenopause and postmenopause. You might want to take a look at the following article from YogaJournal.com and start adding some of these poses to your practice.

There are some pretty basic poses that will help with symptoms such as insomneia, headaches, mood swings, depression, and bone loss.

The site is: http://www.yogajournal.com/poses/finder/therapeutic_focus/t_menopause

The poses include several that we do in class on a regular basis including:

Big Toe Pose,

Triangle,

Standing Forward Bend,

And Seated Forward Bend.

It is never too late to start taking better care of yourself. Do it today!

Questions about Yoga that you may have

Practicing Yoga

How should I prepare for a practice session?
You should take care that you do not eat a heavy meal before practicing. You should wear comfortable clothes. Use a towel or yoga mat to help cushion and support your body.


Why do we need to be relaxed before beginning yoga?
Relaxation is one of the most enjoyable and beneficial parts of my yoga practice. It helps calm my mind and relieve the stress of daily living. Relaxation and prayer before you begin will help you get into the proper state of mind. Take a few minutes to relax between each series of postures to help re-center yourself and feel the benefits of the postures you've completed.


Do I need special equipments to practice yoga?
Your body is really the most important 'equipment' that you need. Practicing Yoga can be practiced almost anywhere, without special equipment, and by people of all ages. You basically do not need anything to Practice Yoga. The important thing is the attitude - a big heart and a small ego. There are some supplies that are basic and which can help you be more comfortable and safer in your practice.


What equipments or props do I need?
The most basic equipment for yoga is the yoga mat. Using a mat, or towel will provide support and added comfort when you do lying or sitting positions.

The beauty about having one's own mat is the fact that purely by laying it down on the studio floor, beach, back yard, park - or wherever - the intention to focus, become immersed and attuned to your yoga space in preparation for practice is signified. It sharpens the focus and awareness to what you are about to do and helps create just the right mental state for a session. A sticky mat is recommended highly as it helps to ensure that you're able to perform certain poses safely, with minimum risk of slipping.


Why do I need props?
The yoga props help you achieve the proper alignment, balance and make the pose a bit easier. The use of props also minimizes the strain and supports your muscles, thus allowing you to save your energy by exerting less effort on a pose. The props provide support, enabling you to do the poses that ailments or old age may prevent from doing.


What kind of clothes should I wear?
While practicing yoga it's recommended to wear loose or stretching clothes. In other words, yoga clothes you choose should be comfortable and functional and not distract you from your practice.

Natural fabrics, like cotton, are preferable, as your skin doesn't breathe well under lycra. This is especially important if you sweat a lot. If you wear a sweatshirt, wear a t-shirt underneath in case you become too warm. Wear comfortable shorts or leggings for supportive, yet unrestricted, movement. Practicing Yoga pants or shorts are a great idea.

Practicing Yoga is traditionally practiced bare foot- this gives you a sense of close contact with the ground and allows the muscles in you feet to operate freely. However, socks or soft-shoes can be put on.

Avoid wearing perfume or other scents.


Should I eat before or after Practicing Yoga?
You should avoid meals at least two hours before class. Snacks and light meals are okay. It is best to practice yoga on an empty stomach. It's best not to eat 1½ hours before class, mainly because it's uncomfortable to have food in the stomach when you're bending, twisting, and exerting yourself. If you need to eat before a class, give as much time as you can and eat lightly; yogurt and fruit for example.


Can I drink water during Practicing Yoga?
Yes, definitely. In fact, you should drink plenty of water before, during and after yoga practice. During your practice, your body will likely sweat and release toxins. Water is necessary to help you flush out the toxins and replenish any lost fluids. After your practice you will probably be thirsty, so cool, refreshing water will seem like a wonderful reward after all your hard work.



Can I listen to music?
Though music is found to have a relaxing effect on us, yoga in itself is a relaxing method. It is generally recommended to practice in a calm and serene environment.



Why do they always have savasana (final relaxation) in a yoga class?
Savasana is one of the most important poses. It's the reward for all the hard work you've done. It allows your breath to normalize and lets the oxygen flow through the relaxing body. Savasana lets prana (energy) to balance out throughout your body. Never skip your final relaxation!



What is the benefit of breathing during yoga?
The power of breathing practice or pranayama to change your state of mind is extremely strong. Also, you use your breath to heat your body from the inside out. Think of it as lubricating your muscles as you use them.

The Eyes of the Blind Shall be Opened

Today, in church, one of our ministers preached a sermon titled "A Leap in the Mud". The story from the Bible can be found in John 9:1-12. It's the story of the blind man who Jesus healed by taking his saliva and dirt and making mud. Jesus applied the mud to the blind man's eyes and then asked him to go the sea and wash the mud off. When the man did so, he could see perfectly. Jesus healed him. Why did Jesus not just cure the man straight away? Why did he ask the man to go to the river to wash off the mud? I wonder...

When I was in college at Mercer University, I was lucky enough to be in the college choir. Justine, one of the girls in our choir was blind. I would see her across campus leaning on a friend, walking with a cane, or being led by a guide dog and I felt so sorry for her. I wondered if she was always blind. I marveled at how she was able to take classes, get to church, and have a normal college life.

One Christmas, our Mercer choir performed Handel's Messiah at the Grand Opera House in Macon. The house was packed. When it came time for Justine to sing her solo, another choir member led her to the microphone. Justine looked so fragile and frail standing on that enormous stage. She stood there for a moment waiting. Every eye in the house was on her. I know I was holding my breath and imagine most everyone was right there with me.

She began to sing and it was as if an angel had descended from Heaven to deliver a message to us. We were mesmerized. I remember thinking, God gave Justine this beautiful voice so that people could see and feel His love. It was humbling for me. In a moment, in the twinkling of an eye, I was and will be forever changed.

Since that time, I've had opportunities to see Handel's Messiah again and again. Every time I hear it, I close my eyes during the performance. It helps me remember Justine and the way I felt when I heard her sing. In my temporary blindness, I truly listen way down deep with my heart. Distractions fade away. I'm like the blind man walking to the river hoping that the mud applied to my eyes by Jesus might finally wash off my blindness.

In Isaiah 35:6, it says "Then the eyes of the blind shall be opened, and the ears of the deaf shall be unstopped." If we are able to see that God is perfect in his love for us, then haven't we opened our eyes to an all powerful, all knowing, and completely merciful God.

My days of college are long past, but the Justine moments remind me that I have the choice to be able to experience and see God's love every day. It makes me so joyful to think of His grace allowing the blinders to be removed from our eyes. Maybe Jesus put the mud on the man's eyes so he would have to travel to the sea trusting that God would show him the path. That God has the map and we just have to believe he will guide us to where we need to travel. Justine knew that when she sang her solo - she had to trust God to give her strength to live each day in complete darkness. Now, it is my turn to trust that He can lead me to where my eyes shall be opened.

That's a Great Question - Why do I teach Yoga in a Christian Church?

The other night, my husband and I were having a lovely dinner with another couple who had invited us over. The evening was wonderful - great food, lively conversation, and relaxation. The husband, a devoted Christian, was asking me how I got interested in yoga and more specifically in teaching yoga. He understood yoga to be rooted in Hinduism and Buddism and was trying to get his head around the fact that I taught yoga in a Christian church to Christians. How exactly does a Christian teach yoga he wondered?

The question begs an answer. Teaching yoga, for me, is not just an opportunity to teach others about the physical benefits of stretching and becoming stronger through the practice of yoga. Sure, that is a part of what I hope to accomplish. But more than that, is the opportunity for me to teach others to slow down and listen to our Father, to break out of the distractions and craziness of daily life, and prayerfully listen to His voice. You can't do that if your always distracted and busy. You need some carved out quiet time and that's what is carved out in class.

Prayer, and scripture from the Bible are in my classes. We focus on being grateful and joyful to God for our health and wellness. We practice glorifying Him, not ourselves when we give thanks for our accomplishments. It is amazing to me how much we take for granted, so we slow down and thank the Lord for his many blessings.

If we sit still, and we ask for God to come into our hearts, He will.

That's why I teach yoga - to offer people an opportunity to "Wait for the Lord; be strong and take heart and wait for the Lord"(Psalm 27:4). It's a discipline that starts and then grows daily with each time we open our hearts to His Word as we do our daily practice.

Also, because it's hard to know when to stop "doing" for everybody else, yoga class offers us to take a time out from the multi-tasking we sometimes call life. Yoga class for me reminds me of what the flight attendants say about putting on our oxygen masks before a commercial plane flight. "If oxygen levels are low, the mask above you will drop from the overhead. Make sure to secure your own mask before assisting others."

It isn't selfish if we think about it thoughtfully. We can't help anyone else if we can't breathe yourself. And from a perfectly practical point of view, it stands to reason that the healthier we are, the better we are able to serve others.

So, that's why I teach yoga.

Have we learned to be still in God's presence? Have we ceased our work long enough to receive God's gifts? How can we if we don't put the oxygen mask on once in awhile?

Prayers for Mothers - This is one that hit home with me.

I was looking around for a prayer for mothers and found the following prayer. It was published on the following site and no author is listed: http://www.creighton.edu/CollaborativeMinistry/Mothers/#Laundry

Prayer While Doing Laundry

I find you so close to me right here, dear Lord. Surrounded by the dirt and scattered clothing of my family, I find this an ideal spot to pray with you.

No one comes near here so it is quiet, and it gives me a chance to reflect on the many blessings of my life.

As I pick up their clothing and sort it, I ask you to give each of them what is needed most in their lives.

I fill the washer with my husband's shirts and socks, and ask that you bless him as he wears them to work each day. Give him the grace to see that his work is holy and open his eyes to see the sacredness of each moment of life.

As I sort the tiny socks or the overalls of the children, I smile and remember how blessed I am to have them in my life.

I sort the larger teenage clothing and wonder at how fast these clothes have become larger sizes - and how quickly children grow up. I ask your help as I guide them through each new phase of their lives.

Give me a love that is endless, a heart that forgives them and the humility to ask for their forgiveness when that is right. Help me keep them from danger, and help me to let go and trust you when it is time to do that.

I try so hard to be perfect but lead me to remember that it is here in the smudged, disorganized and disheveled part of life that I find you the nearest.

Thank you, dearest Lord, for so much grace in my life!

Bow - for better posture

The pose Dhanurasana (Bow) extends the body back into the shape of a bow as the arms reach back straight and taut, forming the "string" of the asana. Done properly, Dhanurasana is a superb back strengthener that can help vanquish the postural enemy of rounded shoulders.

Arching the body backward opens the chest and provides a powerful stretch for the front of the shoulders and the quadriceps—a wonderful antidote to all the time we spend "crunched" forward in daily life. Regular practice of this pose helps keep the spine flexible and counters the tendency to slump forward.

Like all other backbends, Dhanurasana is dynamic and energizing—stretching the front body increases the flow of blood to the digestive tract and enhances the efficiency of the stomach, liver, and intestines, while contracting the back body stimulates the kidneys and adrenals. But it can be so invigorating that if you suffer from insomnia, you should not practice it late in the day.

Mind the Back
Dhanurasana enhances the back-strengthening and chest- and abdomen-stretching effects of the other prone (belly down) backbends—such as Bhujangasana (Cobra) and Salabhasana (Locust)—which are often used as preparatory poses.

Although catching the feet or ankles integrates the posture, it can also compress the back. For this reason, it's important to create space between the vertebrae and to stay as relaxed as possible while you're in the pose.

You can also modify Dhanurasana by reaching the arms back without catching the ankles or by using a strap. So start with the modified versions and stay with them as long as you need to. Don't worry about catching the ankles if this puts pressure on your knees or lower back.

The key to any yoga pose done properly are "steadiness" and "ease." If you don't feel steady and at ease in this pose, or any other, back off to easier versions until you do. Challenge yourself but don't strain. You do not have to catch your feet or ankles to gain great benefit.

Warm the Body
Since Dhanurasana provides an intense stretch of the shoulders, spine, and thighs, warm up these areas properly. Begin in Balasana (Child's Pose) with arms extended forward, and bring awareness to the lower back, breathing into your back ribs and dropping your hips toward your heels. Release head, arms, and shoulders. On an inhalation, come onto all fours. Then, on an exhalation, stretch back to Adho Mukha Svanasana (Downward-Facing Dog Pose). Inhale back to all fours and exhale to Balasana, repeating this series of linked poses five or six times, synchronizing the movements with your breath.

Then move into Anjaneyasana (Crescent Pose) to open up the front of your thighs. From Downward Dog, step your right foot forward between your hands, with the toes in line with your fingertips. Bring your hands to your hips and drop your pelvis down so that your front knee bends forward, tracking directly over your toes. Add a shoulder stretch by clasping your hands behind your back—keep a "micro-bend" in the elbows—and bring your clasped hands up away from your tailbone. Then bring your hands back to the floor on either side of your foot, and step into Downward Dog. Repeat the lunge on the other side.

Serenity Prayer

When you are feeling stressed or overwhelmed:


God, grant me the serenityto accept the things I cannot change;the courage to change the things I can;and the wisdom to know the difference.

Reinhold Niebuhr

How Can Yoga help me become a better Listening Leader?

Listening and Yoga have a lot in common.

Take a Deep Breath. Begin to slow your breath down, paying close attention to your inhale and your exhale. Become mindful of the present moment.

Listen to what is going on in your body.Quiet your mind and listen to the sound of your breath.
Accept your limitations. Let go of your ego.
Focus on a still point, balance on one one leg, concentrate. Flexibility is a benefit of yoga.
Strength is a benefit of yoga. Balance is a benefit of yoga.

In yesterday's class, it came into my mind that Listening is a lot like the practice of yoga
First, let me share some quotes on Listening provided by some very great minds:

Wisdom is the reward you get for a lifetime of listening when you'd have preferred to talk.
--Doug Larson


Friends are those rare people who ask how we are and then wait to hear the answer
--Ed Cunningham


"An open ear is the only believable sign of an open heart." ---David Augsburger

"I expect to pass through life but once. If, therefore, there be any kindness I can show, or any good thing I can do to any fellow being, let me do it now, for I shall not pass this way again."

--William Penn

"All children wear the sign: 'I want to be important NOW.' Many of our juvenile delinquency problems arise because nobody reads the sign."

--Dan Pursuit

Listen, or thy tongue will keep thee deaf --Native American Proverb

Wherefore, my beloved brethren, let every man be swift to hear, slow to speak, slow to wrath.
– New Testament James 1:19

Here are the similiarities I've found with effective/empathetic listening and yoga.

With both practices we have to check our egos at the door, no autobiographical listening of any sort allowed.

To become effective listeners, we have to hold our tongues still.

In yoga, it helps to put our tongues on the roof of our mouths while we are holding a balance pose.

We will find that as we become more comfortable with being still and quiet in a yoga class, we can listen more outside of class and let distractions pass without holding onto them.
As we become more flexible in our listening habits, we learn not to pre-judge, jump to conclusions, or rush to provide the "right solution". Yoga class helps us be less judgmental, jump ahead, or rush ourselves into a pose.

Article about Weight Loss and Yoga - What's the Connection?

This article can be found in "Older Posts" . Scroll down and look at the very bottom of the page on the right side. Hope you enjoy this article. It helps explain the science behind yoga and weight loss.

Blessings,

Vickie

10 Top Reasons to Exercise

Ever since I was child, I have loved physical activity. If I don't exercise everyday, I get down in the dumps. Here are some reasons to exercise - If you just devote 10-15 minutes each day to stretching, walking, biking, or lifting weights, you will begin to feel better.


The 10 Best Reasons to Exercise
Weight Loss Motivation Tips That Keep You Slim and Trim
© Laurie Pawlik-Kienlen
Oct 22, 2007

Some diets or weight loss plans work, but the most compelling fitness or weight loss motivation involves these exercise benefits. Here are the 10 best reasons to exercise
The best reasons to exercise revolve around health benefits. In fact, the single best reason to exercise is to get healthier. Research shows that if you exercise to stay healthy, strong and fit you’re more likely to stick with your exercise regime – and lose weight and stay healthy.

There is no such thing as easy weight loss, but there are some motivators that keep you fit and healthy. Here are the 10 best reasons to exercise, in no particular order.

The 10 Best Reasons to Exercise

Clear skin.
Regular physical activity promotes circulation and sends nutrients to your skin, making breakouts of acne less frequent. Plus, acne breakouts will clear up faster if you’re regularly sending oxygen to your skin. Healthy skin is one of the best reasons to exercise.

Better sleep.As long as you don’t exercise two hours before bed, you’ll get better, deeper sleep if you exercise regularly. A good night's sleep is a great reason to exercise.

Less stress. The more you exercise, the better you’ll cope with anxiety, stress and depression. You’ll enjoy more naturally induced happy, positive feelings (endorphins). That alone is a great reason to exercise.

Delicious food. If you exercise regularly, you can indulge in your favorite gourmet chocolates without feeling guilty. Healthy weight loss will happen if you exercise regularly – and you can enjoy yourself at the same time!

More brain cells. Exercise drives more oxygen to feed your brain, making you think quickly and clearly. Learning new physical activities such as dance or jazzercise builds new connections between your brain cells and helps clear environmental toxins.

More confidence. Not only will you have more confidence in yourself if you exercise regularly, you’ll be perceived as kinder, smarter and more confident. Feeling good about yourself is one of the best reasons to exercise.

Toned, defined muscles. The more you exercise, the stronger and healthier your muscles will become - and the better they'll serve you. It's not all about healthy weight loss: building healthy mass is also an exercise benefit. Feeling toned is a great reason to exercise.

Better sex. Physical activity sends more blood to all parts of your body, making you respond more quickly to sexual activity. You’ll enjoy sex more not only because you’re chasing healthy weight loss – you’re also more confident about your body. Getting satisfied sexually is one of the best reasons to exercise.

Stronger immune system. Regular exercise helps combat free radicals, and you sweat out the toxins that trigger disease and infections. The health benefits of exercise include lower blood pressure, lower bad cholesterol levels, and a lower heart rate.

More energy. Physical activity is not only an effective weight loss method, it’s also a great way to increase your energy levels. Having energy to enjoy life is probably the best reason to exercise!

The benefits of exercise don’t allow you to eat whatever you want whenever you want, and you’ll have to exercise regularly to maintain the benefits – but it’s worth it. These are good reasons to exercise that will help you the rest of your life.