Welcome to my blog: Its an honor for me

The practice of Yoga has been a long journey within that has changed me in many powerful ways. When practicing yoga, I become more aware of my internal world and I am present within. Through my therapeutic yoga classes , my hope is to assist you in beginning your own JOURNEY WITHIN and help you heal and change. Yoga provides the perfect pathway to transform, blossom and thrive.
I am honored to serve expecting mommas and their little ones not only as a Pre and Post Natal yoga teacher but also as a Hypnobirthing educator and an Infant Massage instructor. I wear many hats in this world, but all of them are to help birth ourselves into a new state of consciousness. And for that, there are no words.....

Thursday, November 26, 2009

You can't miss out on this amazing experience!


Take a Spring BREAK to a Costa Rica adventure in paradise! An opportunity to learn, explore, expand your potential in the healing environment of tropical rain forests and sun drenched beaches. Deepen your yoga practice, nurture and warm your self, vitalize your body, relax your mind and enjoy the magical blend of nature, wildlife, movement and breath with your family and friends. Surrounded by the natural beauty and warmth of Costa Rica and its friendly locals, during the FULL MOON, this is an adventure to behold.

March 28- April 5, 2010

Your retreat package includes:

*Daily yoga practice

*zip line excursion- gliding through the canopy of centenary trees

* hanging bridges on top of the jungle

*an exquisite guided visit to Manuel Antonio National Park and beaches

* a surf lesson (optional)

* ride horseback at sunset along the beach

* peaceful boat ride through giant mangroves as friendly monkeys greet us

*Explore the Arenal Volcano, one of the most spectacular volcanoes in the world

*Easy hike and refreshing swim in La Fortuna amazing waterfall

* Hot Springs inside the jungle

* A full moon yoga class

* Sunset pranayama and meditations

*Transportation between San Jose and beach/volcano locations

* 3 night lodging at Los Lagos (Arenal volcano hotel) 4 night lodging at Villas Tranquilas in Manuel Antonio, 1 night lodging at Las Orquideas outside of San Jose

* all breakfasts

*airport pick-up and departure transfers

* local nanny service during your activities

Other options (not included in price):

Soul release sessions with Janine Fafard, Pampering spa services, practical Spanish lessons, optional excursions, meals and drinks.

DAY 1: Sunday March 28: Airport Pick-ups and beautiful, scenery drive to Arenal Volcano. Stop on the way for a typical yummy lunch. Upon arrival to Los Lagos Hotel and after settling in , enjoy swimming in the natural hot thermal pool, have a relaxing drink inside the wet bar or get a pampering massage from the hotel's spa. Evening restorative and relaxing yoga class.
DAY 2: Monday March 29: After a nurturing yoga class and a delicious breakfast we'll hike to La Fortuna Waterfall (the FORTUNE waterfall) , through some of the most gorgeous scenery in Costa Rica, and take a great refreshing swim in the waterfall pool. Lunch in La Fortuna. The evening awaits with privacy and relaxation in a sanctuary of nature and beauty, natural hot springs surrounded by jungle, while sipping a nice Margarita. After soaking, enjoy the wonderfully prepared food of Dona Mireya, using a traditional rustic kitchen for dinner.
Day 3: Tuesday March 30: glide through the canopy of centenary trees and walk ON TOP of the jungle on spectacular hanging bridges, exploring the depth and height of the Costa Rican rainforest. It's full moon tonight, so we'll enjoy a FULL MOON YOGA CLASS in front of an erupting volcano! Talk about ENERGY RENEWAL!!
Day 4: Wednesday March 31: Breakfast and a gentle hike along the base of the Arenal Volcano , a marvelous "Mountain of Fire", listen to the volcano rumbling before us, we'll have our morning yoga class over recent lava flows. Listen, watch, smell, and open up your senses. Feel the earth beneath you! After lunch we will drive to our beach location: Manuel Antonio. We'll settle at Villas Tranquilas and relax on hammocks experiencing sensual delights of this tropical paradise. Enjoy the summer temperatures and the beautiful surroundings. Meditation and Yoga Nidra in the evening.
Day 5: Thursday April 1: Enjoy a delicious breakfast, gallo pinto and the best tropical fresh fruits, a yoga class ON the beach in front of the Pacific Ocean and take an afternoon sunset horse ride. Read, relax and enjoy a full day at the beach! Evening meditation.
Day 6: Friday April 2: After a yummy breakfast we will have a guided tour through the spectacular Manuel Antonio National Park and beaches. Bring your binoculars and don't misplace your snack as friendly monkeys will be happy to take it :). Great swimming and snorkeling on the reefs. In the afternoon, a local professional surfer, will teach you how to ride some waves. Be like a dolphin and ride.
Day 7: Sunday April 3: Breakfast and then... experience first hand the pulse of the mangrove ecosystem. Our bilingual guide will help us spot egrets, caimans, crocodiles, white faced monkeys. Lunch at La Tortuga for some wonderful typical flavors. Afternoon for SPA, shopping and leisure time on your own.
Day 8: Sunday April 4: After breakfast, farewell to Villas Tranquilas and let's check out other Pacific beaches as we drive towards San Jose. If you surf, we can sneak in a surf at Playa Escondida, one of the best and most secluded surf spots in the Pacific. Enjoy soaking in natural pools of water created from pacific ocean tide. You will wish you could stay FOREVER :)
Upon arrival in San Jose we will settle in at Las Orquideas Hotel, a tropical oasis only 10 minutes from the Juan Santamaria Airport. Nestles on over 10 acres of lush natural tropical gardens teeming with exotic tropical fruits, birds and butterflies. Dip in the pool, relax in the outdoor jacuzzi, walk on the nature trails or simply enjoy your favorite book.
Day 9: Monday April 5: Airport transfers for return flights: BUEN VIAJE! Pura Vida amigos!
** ALSO AVAILABLE (not included in package), Spanish conversation classes, massage, facials and pampering treatments, EFT and soul release sessions.

Register early to hold your space.A deposit of $500 will hold your space. All balances due on February 15, 2010. Limited space available.

RATES: DOUBLE: $1600, SINGLE: $1900, Age 7-16: $500, Age 0-7: FREE Early bird rates: registration deadline January 10th, 2010. After January 10, 2010 ADD $100 to all ADULT PACKAGES

NOT INCLUDED IN PRICE: flight and departure taxes, lunch, dinners and drinks, pampering spa services, practical spanish conversation classes, optional excursions, EFT sessions

TRAVEL INFORMATION: If you would like to arrive earlier or stay a few extra days, please let me know and I will help arrange payment for your extensions. You can book your own flight to Juan Santamaria Intl. Airport in San Jose (SJO) or contact Holly at Montana Travel for great airfares: 800-247-3538 or 548-3581 and mention this yoga retreat.

Cancellation Policy In the event of cancellation, your entire payment will be refunded less the $500 deposit if cancellation is made on or before Jan. 15, 2010. Any cancellation after Jan. 15, 2010 is non refundable.

YOUR PRESENTER: Sara Rossi . Sara has been studying , practicing and teaching yoga for over 12 years. Sara is registered with Yoga Alliance and the International Yoga Therapist Association. She is currently working on her 500 hour yoga training with Joseph LePage of International Yoga Therapy and she teaches at Breathing Room Yoga in Livingston. She first arrived to Costa Rica in 1983 and has lives over 19 years there. Her love of Costa Rica and her knowledge of the country has developed into this incredible retreat that allows for inner growth and spiritual renewal for all. She is fluent in English and Spanish.

For more information and to register please contact me at sarayoga3@yahoo.com

Thursday, November 19, 2009

Begin your journey into a world of optimal health and peace. Your timing is perfect! Help yourself and others live a longer, happier life.

These days, there are so many unhealthy things awaiting anyone that is going to classes and traveling for the holidays. From the students, teachers, janitorial staff, in school, on airplanes and trains. It is important for us all to be as protected from the environment as we possibly can. And a few simple ways are to have on hand:

Lemon oil has a strong, purifying, citrus scent that is revitalizing and uplifting. Lemon consists of 68 percent dlimonene, a powerful antioxidant. It is delightfully refreshing in water and may be beneficial for the skin. Lemon may also be used to enhance the flavor of foods.

Peppermint oil (Mentha piperita) has a strong, clean, fresh, minty aroma. One of the oldest and most highly regarded herbs for soothing digestion, it may also restore digestive efficiency. Peppermint may also be used to enhance the flavor of food and water.

Thieves® oil blend was created based on research about four thieves in France who covered themselves with cloves, rosemary, and other aromatics while robbing plague victims. This proprietary essential oil blend was university tested for its cleansing abilities. It is highly effective in supporting the immune system and good health. Thieves® Foaming Hand Soap will cleanse, defend, and condition the skin. The Thieves® Waterless Hand Purifier is an all-natural hand purifier designed to cleanse and refresh the hands. It can be used by adults and children to keep hands clean and promote good hygiene, without the use of water. Dermatologist tested. Also try Thieves toothpaste and mouthwash!

Write me at sarayoga3@yahoo.com to find out prices and place and order

Wednesday, October 28, 2009

Posture of the week

1.Sit with legs extended forward.

Legs together and straight, back straight,
palms on the lap,
shoulders relaxed, eyes closed, chin down.

2. Place left ankle on the right thigh,
and right foot under the left thigh,
place palms on the knees.

Arms relaxed. Back erect. BREATHE and RELAX!

Wednesday, October 14, 2009


Color: Red, Function: grounding & rooting. Group Identity Instinctual impulse towards survival. Fear of abandonment and insecurity.

If we look at the word mula it means root in Sanskrit. Muladhara chakra, the first energy center in the body symbolizes our roots. If you think about the word ‘root’, it means grounding, supporting and nurturing, if there are roots there is an anchor, a sense of security, roots also nurture. This plays such a big part in ones life and how one lives and interacts. 

As a mother I see my child form his impressions not from what I say but from what I do. He is 24 hours a day learning and taking in things, forming his identity. Children as they grow up look for that sense of identity. Principles that are taught, do’ and don’ts, and creating boundaries give a sense of security and rooting.

 Culture also impacts a child, from what food one is brought up with, to what religion is practiced. In many traditions, there is a support from an extended family. It is not that a mother is left alone to bring up her child, or that a child is put in day care all day as both parent have to work just to survive. Someone once said to me where are our grandmothers and great aunts. We may not have close ties with extended family but a community can play the same role. We learn tradition and moral principles from our extended family, immediate family and our community, when there is disruption in one family then one can get support and strength from community and friends.

Community and family nurture our growth and allow us to connect with our roots and traditions. Having a functional family forms a network that it gives support in times of need, allowing one to feel safe. A sense of safety allows individuals to grow into mature responsible adults, exemplifying loyalty. If ones roots are broken, as in broken up families, then our feeling safe and secure waives, our strength weakens to the degree of group support we have. Imagine a stick on its own, it is easy to break with two hands, but imagine a big bundle of sticks, if you try to break a bundle it will be much more difficult, similarly our strength comes from our confidence in our group identity. It is that group identity either it coming from immediate family or community that often forms our beliefs and the principles that we decide to live by. In some cases this may be positive or in other cases negative. 

Our beliefs and principles that we have decided to hold onto can either empower us to grow and flourish, allowing us to make decisions in a way that is healing and liberating, or they can cripple our vision and outlook in the world. Instead of being broadminded, open hearted, our cultural upbringing, and disruptive childhood can cause us to be irrational, self centered and unstable. When one’s root chakra is strong, one is connected to the earth with confidence, being able to hold ones ground, responsible and loyalty is a result. From a rooted safe place we are able to give and extend out to others selflessly.

Ones fear of survival, fear of abandonment, and feeling insecure are all first chakra emotions that are stored in the body. Our emotions leave deep impression within our body often causing illness. By targeting the muscles where these emotions are stored, through specific yoga poses, that isolate that area we begin to unblock our emotional toxics that are trapped, this letting becomes empowering in ones journey of transformation.

Target specific areas for the first chakra.

Piriformis muscle in the hip and buttocks and the adductor muscles in the inner thighs. (Tightness in the piriformis is the main cause of sciatica). Tightness in hips, groin, and hamstrings are also first chakra conflict zones. Unlocking our fears and insecurities, means going deep into yoga poses that isolate the buttocks (piriformis), and inner thigh (adductors). It is good to observe what emotions may arise when in yoga pose such as pigeon, ankle to knee, lizard pose and head to ankle pose. It is often a sense of sink or swim, fear of survival surfaces. Our screaming butt is almost saying ‘who am I’. As we begin to dig up our childhood, we discover the stuff that has been swept under the rug for many years, silently and unconsciously festering, it turns to frustration and anger. The anger and frustration that arises is often from having to conform to a tribe or group that has not necessary enhanced our growth. We have to learn to dig deep, we are gardeners removing the deep-rooted weeds that continue to stunt our growth.

It is also important to focus on the grounding force in poses. Initiate activating mula bhanda beginning with active feet, drawing the energy from the earth into the inner thighs and lifting the pelvic floor. Standing poses strengthen ones root chakra, as it connect one with their root lock (mula bhanda). If one is not able to stand firmly, then we are like a tree without roots. If there is a storm then the tree is easily uprooted, similar when there is a storm in our lives we fall apart, we are uprooted. There must be rooting before rising. Just as a plant grows, there are roots anchored before it rises and grows towards the sun. Similarly if we are not rooted then our growth is stunted and our sense of direction instable, our moving forward is not secure.
 Yoga gives us a sense of stability; it helps one cultivate balance not just on the matt but also in life’s challenges.


*Pigeon folding forward (stenches piriformis), reclined included

*Ankle to knee with variations (stenches piriformis)

Straddle forward bend (adductors)

*Seated wide leg forward bend (adductors)

*head to ankle pose

*head to ankle prep

*Frog and Baddakonasana (adductors)

(All standing poses, can be focused on 1st chakra when mula chakra is active, creating a grounding force)

Parsvotanasana (hamstrings)

Extended hand to big toe pose (ham)

*Reclined half tortoise

*Lizard pose

Standing goddess

*Seated head to knee (ham and inner thigh)

Seated forward bend (ham)

*Hanumanasana (ham)

Childs pose with wide legs (groin and inner thighs)


*Primary yoga poses that isolate high charge points for first chakra.

Mantra: Lam

Chanting mantras while in a yoga pose, immediately grounds a person, it channels energy in the right direction, helping to stabilize the flickering mind and brings one into the physical body. From the physical we then go deeper into stabilizing the mind and emotions. Sound vibration can break through energetic blocks and allow one to uncover their true self-identity that is not depended on ones up bringing. The power of spiritual sound removes our many layers of conditioning and replaces the mind with positive impressions; it is a means to uncover the pure atma (self). When we come to a point in our lives when we question ‘who am I’ that is the first quest of self-identity. To be free from all of ones labels and masks and to find our true essence and identity is the key to opening our muladhara chakra.

Saturday, October 10, 2009

A thought on my life in Montana and on Breathing Room Yoga

Staying in Montana is a difficult decision for me, especially when its 10 degrees on October 5th and I foresee a very long winter ahead.  Coming from Costa Rica, I am so used to being in the warmth, in the sun, on the beach, outside. I need to frequently remind myself that "It’s not where I am; it’s who I am”,  I’m practicing yoga every day and I’m finding the beauty in my life, rather than outside, inside myself. I think of my mat as my therapy, my place of worship, my place of change. Change is inevitable right now. I create what I need in each practice and I think this is very empowering. It’s a  place where I can honor my strengths and weaknesses, a safe place. I think of it as a new beginning, every day, and no end, an endless learning journey.

I also feel a very strong connection with everyone who walks through the Breathing Room doors, and that is very empowering and soothing to me. It is people who want to nurture themselves, physically, mentally and spiritually. Perhaps for some, yoga is still just a different workout, which is fine, but to be honest, I feel most students who come to Breathing Room know that yoga is much more than that. I try to advocate a "whole body" approach to yoga that pays as much attention to mental and spiritual form as physical postures.  Its about leaving the mat and still be present, be a good person, listen to others, take care of your body, mind and spirit. Its about sharing your journeys, your hopes, fears, dreams and desires. I feel so blessed and honored to be a student and a guide at Breathing Room Yoga and I am sure trying hard to embrace these cold days and keep smiling. 


Sunday, September 27, 2009

Pregnancy & Yoga

Pregnancy and Yoga By Dr.Prafulla Dorle - Dr. Prafulla is a Doctor, senior yoga teacher and yoga therapist from Yoga Vidya Gurukul. He has rich experience in Anatomy & Physiology of Yoga practices, he is teaching and practicing yoga for the last 10 years along with his medical profession.

Pregnancy is the symbol of creative consciousness of the divine power. Harmony in the mothers mind, body and soul is important for the emotional, physical and spiritual development of the child. Regular practice of yoga before conception is the ideal preparation for pregnancy. The mother can increase her flexibility by yoga positions, increase her vitality with pranayama and meditation can help in spiritual development. The practice of yoga helps the mother to become a good host for arrival of the new soul.

Awareness of consciousness during pregnancy, emotional attachment and physical preparedness for pregnancy are very important.


1. Abdominal muscles 
It is important to improve the strength of these muscles because they have to support the growing size and weight of the uterus. The strength is important to push the baby out during child birth. Yoga also helps to prevent shaping out after child birth.

2. Spine and back
Strength of the back muscles prevents postural deformities during pregnancy. Proper posture while walking is important. In general the flexibility of the body is dependent on the flexibility of back. The efficient working of the spinal cord is dependent on the correct posture of the vertebral column.

3.Pelvic floor
The pelvic floor muscles should be strong and at the same time they should be flexible. The muscles need to be strong enough to hold the uterus and the baby in a proper position and they need to be flexible during child birth.

Effects of yoga nidra during pregnancy 
Yoga nidra helps to relieve the fear and anxiety of the processes of child birth. It is a process of conscious dreaming and meditation which helps in the development of the baby. It also helps for relaxation and sufficient rest for the mother. It helps to improve the emotional attachment between the mother and child. During yoga nidra the child listens to the heart beat of the mother and feels comfortable. It also helps to increase the mental peace and calmness in the mother.

Effects of pranayama during pregnancy 
Pranayama supplies sufficient oxygen for the mother and the baby. It helps to remove the metabolic waste from the mother’s body and helps the relaxation of the nervous system. The rhythmic contraction and relaxation of the diaphragm is useful to improve the blood circulation and the breath holding process is helpful during child birth.

Effects of OM chanting during pregnancy

Omkar chanting helps to lower the blood pressure, reduce mental tension and stress. It also helps to improve the function of the heart by gently massaging it. Chanting OM also helps in the spiritual development of the baby because of the sound and positive vibrations.

To conclude, yoga is very beneficial for women during pregnancy, it helps to prepare the body, mind and spirit of both the women and baby.

- Dr.Prafulla Dorle

Beautiful words from my mentor and friend Janine

"Radiant beauty inside out...exquisite grace when moving...bright clear mind when teaching...delightful touch when massaging...and a smile which uplifts anyone spirit. These are some of my perception about Sara. Besides being a true inspiration and a wonderful mom, she is real LOVE-in-motion. I can only feel honored and privileged to be in her circle of friends and mentors for so many years." Janine Fafard, Costa Rica (www.turya.info )

Friday, August 28, 2009

Thai Massage- September offers

Benefits of Thai Yoga Massage: Reduces stress, chronic pain and tensionIncrease flexibility and range of motion, Increase lymphatic drainage, Injury resistance, Stimulate functioning of internal organs, Deepen yoga practice, Release stagnant energy, Increase mental focus and physical energy, Relief from sore muscles and joints, Detoxification and lactic acid release, Feeling of confidence and well-being, Highly therapeutic for those in pain from tension, injury or illness.
September offers: 90 minute Thai yoga massage: $60. Buy 4 and save : $220; Thai yoga massage with Harp music healing sounds : $100. Gift certificates available.

Thursday, August 13, 2009


5 week child birthing course
Sundays 4:30-6:30 pm
August 30, Sept. 13, 20, 27, October 4
(no class Sept. 6 for Labor Day week-end)
Cost $250 per couple- pre-registration required
Celebrate your pregnancy and prepare your body for labor, birth, and motherhood. This gentle yoga class is tailored to your specific needs during this amazing time of transformation and expansion. Poses help alleviate the common discomforts of pregnancy, and holistic childbirth information is woven in throughout the class. Nourish your body, connect with your baby and create community with other expectant mamas.
Tuesdays 5:00-6:15 pm at Breathing Room Yoga
September 1, 8, 15, 22, 29
$60 - 5 week session - pre-registration required
sarayoga3@yahoo.com or call 600-1994


Bring a sense of adventure and a friend and let's practice yoga outdoors on the next full (harvest) moon!
We meet at 8:45pm (Please read the info. below re. the things to bring on the Outdoor Yoga):
Meet at our out-door classroom under the moon: Sacajawea Park in front of the Bandshell, Livingston
FRIDAY September 4, 2009- WINDY or not!! (but NOT if rains)!!
PAY BY DONATION: a donation is the sacred act of giving (those who can pay more, help support those who can’t pay as much)
Beginners and the “completely rigid and inflexible” welcome
The yoga class lasts around 75 minutes, then we play drums/guitar (feel free to bring an instrument). This is a lot of fun and a great way to meet new people and safely practice at night, with a new perspective on yoga.

Yoga Mat (strap/blocks if desired)
Small candle
Blanket, (small pillow?)
Warm layers
Water & Snacks  (no alcohol allowed)
Instrument (if applicable)
A sense of adventure

Need child care to make it to this class? Contact: Shelly- 222.7898, Sammy-223.6907, Amber-222.2801, Aubrey-220.5328, Sophie Hewey -223-1834

Infant Massage Course for Parents and Babies

Why learn to massage your baby?
• Bonding – Massage enhances communication as it encourages positive interaction. Massaging your baby is fun!
• Relief from the discomforts of teething, congestion, colic and gas
• Relaxation – massaging your baby is enjoyable and relaxing for you and it improves the quality of your baby’s sleep

Who: Parents & babies, ages birth through 1 year
Cost: $110
Dates: September 11, 18, 25 and October 2, 2009
Time: 2:00 – 3 pm
Where: The Cozy Nest, Bozeman

For more information & registration please call
Sara at 600-1994

• Parents will massage their own baby and will learn new strokes at each session.
• A Certified Infant Massage Educator will teach the classes.
• Illustrated Nurturing Touch Handouts and a bottle of baby massage oil will be given to each family.

Affiliated with the International Association of Infant Massage www.iaim.net Infant Massage USA www.infantmassageusa.org
“Infant Massage…communicate your love through touch”

Pose of the month- HALASANA- plow pose

In this position the body looks like a traditional Indian plough pulled by bulls in the fields. Also by practicing this pose one ploughs the body like one digs the earth, making it loose and free.

-Exhale and while inhaling slowly raise the legs to a 90 degree angle from the floor.
-Exhaling raise the waist and hips, taking the legs over the head, keeping them suspended above the ground.
-After exhaling fully, lower the leg further down and rest the toes on the floor. Keep the toes stretched and breathe normally.

The asana position:

In this position the toes rest on the floor, if there is enough flexibility, otherwise the toes are towards the floor, as far as is comfortable. If the toes reach the floor then try to place the toenails on the floor. Remember there should be no strain. The legs remain straight. If the knees are bent there is less pressure on the abdomen and less stretch into the legs, particularly the hamstrings. The arms should remain in the same position, flat on the floor supporting the neck. The chin is pressed into the chest in the jalandhar bandha or chin lock.

Releasing the asana position:

Exhale and inhaling lift the toes up from the floor, keeping the legs straight in the knees.
Continue inhaling and slowly lower the spine back down to the ground, keeping the legs at a 90 degree angle with the floor.
Exhaling slowly lower both legs back to the supine position.
Anatomical focus:

The neck region, thyroid glands in the throat region, shoulders, lowerback, hamstrings.


On the neck, Vishuddhi chakra, and Maniour chakra in the abdominal region.
Normal breathing focused on abdominal efforts.

Keep the legs straight in knees with toes vertical on the ground over your head.
Legs are in one straight line.
As far as possible, the back remains straight and vertical.
Arms straight with palms on the ground.
Shoulders resting on the ground with shoulder baldes taking most of the weight and less on the neck.
The chin resting against the chest.

Bend the knees.
Move the neck or overstrain it in the chin lock position.
Move into this asana fast as a lot of stress is put onto the spine.

Improves the tone and strength of the back muscles as the back is folded, as well as the leg muscles and abdominal muscles. It also removes the rigidity of the back muscles.
Improves the working of the spinal nerves, putting pressure on the nerves in the neck region which are predominantly sympathetic.
Improves the function of the thyroid, parathyroid and pituitary glands. All of the other endocrine glands are regulated by these main glands and so the overall function of the endocrine system is improved. This results in the improved functioning of all the systems of the body.
Gives a complete stretch to the spine which increases its elasticity and overall functioning.
Stretches the shoulders.
Activates digestion and helps with constipation, improves the efficiency of all the abdominal organs such as the spleen, pancreas, liver and kidneys. The breathing movements of the diaphragm help to massage the abdominal organs.
Activates the thyroid gland and thymus gland, stimulating metabolism and immunity.
Calms the mind and reduces stress.
Can induce states of pratyahara (sense withdrawal).

Benefits for Women
Due to the compression of the pelvic area it improves the circulation and tone to the reproductive organs, increasing their efficiency.
Can help to strengthen the lower back and sacral area, preventing lower back pain during menstruation.

Therapeutic applications:
Cough and cold
Menstrual disorders

Precautions and Contra-indications:
Should be avoided during pregnancy and menstruation, high blood pressure and brain diseases.
Should be avoided if suffering from an enlarged thyroid, spleen or liver as well as cervical spondylitis, slipped disc, neck problems, headache and weak blood vessels in the eyes.

To begin with this pose can be a little difficult so start with a few repetitions of ten seconds at a time. When the body is used to this then the asana can be held for 30 seconds. After some time it can be maintained for up to 3 minutes.

Variations and tips:
Some like to hold the toes of the feet with the hands or place the hands below the neck. However if held for too long this can put too much pressure on to the upper spine.
It is important that the back is straight, not at 45 degrees, with the chin tucked in towards the chest as this helps the toes to touch the floor.
If liked the arms can be bent with hands placed on the back like in sarvangasana. This can be helpful for balance when the toes do not touch the ground.

Preparatory poses:

Viparit Karni
Ashwini Mudra

Follow up poses:

Vistrut Pada Halasana
Matsyasana – to counterbalance the Jalandhar Bandha

The significance of this month in India

Last month the beginning of "Shrawan" started. It means to hear. So in this month we try to hear only good things. In this month there are two most important days. One has passed and one is to come.

Coconut Day - Full moon day - was on the 5th of August - Respect for the sea, weather and mother nature is shown by offerings of coconuts. It is mostly done on the coastal areas of India. In the inner areas of India it is celebrated as Raksha Bandan, where the relationships of brother and sister are celebrated. Not only for family but to encourage these positive emotions for the whole community. To see all as your brothers and sisters. To encourage acceptance, peace and the end of fighting and disharmony.

Lord Krishnas Birthday - is on the 13th of August - The whole week is celebrated by reading about the life of Lord Krishna, especially the Bhagavad Gita. Here we try to learn from his life and teachings and learn to incorporate them into our own lives.

The month of Bhadrapada, according to the Indian calendar, starts on the 20th of
August. From the 23rd of August the clay idol of Lord Ganesh is worshipped for ten days. Lord Ganesh is the god of stable intelligence. We need steady and stable thinking power for all of our work. Lord Ganesh removes all types of obstacles and bad situations in our lives. So we should always worship Lord Ganesh before starting any kind of new work.

God is energy but we give it a form as it is very difficult to worship only energy. We are habituated to worship a god but we should try to worship the energy and principles of Lord Ganesh. That is why at the end of the ten days we place the clay Ganesh idol into the water where it dissolves. So the significance of this month is that we should try to gain the benefits of worshipping the Ganesh idol and the principles he represents but after that try to worship only the principles and the invisible energy of God.

The next 15 days of this month, from full moon to no moon day, we worship our family ancestors, our previous generations. It is said that in our body we all have seven generations of blood from our fathers side and five generations from our mothers side. All over india people celebrate in this way, for our ancestors. We are here because of them so we must remember, give honour and express our gratitude to them.



The health and functioning of the human body depends primarily on the adequate supply of glucose and oxygen for energy production. We get glucose through the process of digestion in the digestive system and oxygen from the air we breath in through the respiratory system. The glucose and oxygen should reach all the distant body cells. This function is carried out by the circulating blood. The blood is continuously in motion, never static or stagnant. Proper blood flow to all body parts is essential as they are dependent on the blood for the supply of glucose and oxygen.

The heart carries out the vital function of pumping the blood in the arteries and keeping it in circulation. On the other hand blood from various body parts is collected through the venous circulation and returned back to the heart.

When the heart pumps the blood in the arteries it is under pressure, but as it circulates through the body the blood pressure gradually decreases. In the venous side the pressure goes as low as 40 mm of mercury. It is necessary that this blood is returned to the heart so as to maintain proper blood circulation. (as the same blood is circulated again and again )

The overall health of the human being is dependent on the optimum functioning of the body cells, which in turn are dependent on a proper blood supply.

In short one of the keys to good health is proper blood circulation in the body. It is said that yoga has an effect on the heart and blood circulation, it helps to keep the blood pressure normal. Let us consider some of the yoga techniques and their effects on circulation.

DEEP BREATHING: When we breath in the diaphragm is pulled down, due to this the pressure in the chest is reduced and on the other hand the pressure in the abdomen is increased. This causes the compression of veins in the abdomen and pushes the blood towards the chest and into the heart. During the process of breathing out the diaphragm goes up to the normal position. The pressure in the abdomen reduces. This reduction in pressure causes the blood from both the legs to be pulled towards the abdomen. In the next cycle of breathing the same blood is pushed towards the heart and the cycle continues. During the practice of deep breathing the above mentioned effect is enhanced and it improves the venous return to the heart.

KAPALBHATI: Practice of kapalbhati has a slightly different effect. It also increases the venous return to the heart but as it is practiced with a jerk there are chances of increasing the blood pressure. So practice of kapalbhati is contraindicated in those suffering from high blood pressure.

INVERSIONS: During the day we are standing or sitting and it causes some accumulation of blood in the lower parts of the body. The distance from the heart to the legs is more than any other body part. At the same time gravity always tries to pull the blood downwards away from the heart. Due to all these factors the venous return from the legs to the heart slows down. In the inverted postures like the shoulder stand and the headstand the legs are at a higher level and the heart at the lower level. So the blood flows towards the heart under the influence of gravity. Thus the venous return is increased, improving the circulation. On the other hand there are chances of increasing blood pressure. In the inverted position the heart has to pump blood against gravity, so the blood pressure can increase and inverted postures are contraindicated in those suffering from high blood pressure.

STANDING POSTURES:  The warrior pose and triangle pose help in improving the muscle tone of the legs. The efficiency of the muscles is increased. It causes effective contraction and relaxation of the muscles. It causes compression and decompression of the veins in the legs. This produces a pump effect and the blood is pushed towards the heart. On the other hand the tree pose and the mountain pose increase the elasticity of the blood vessels which further improves the circulation. The stretch produced during a standing posture prevents the deposition of cholesterol and thus prevents the thickening of the blood vessels and maintains the blood pressure.

RELAXING POSTURES: In shavasana or any relaxing position the body is completely relaxed. The capillaries and the muscles are relaxed. It helps the flow of blood through the capillaries and maintains a proper circulation. Relaxation of mind and body in these positions helps to reduce the blood pressure.

In the end it is important to note that the practice of yoga can improve and maintain proper blood circulation without increasing the heart rate and the blood pressure. So if you want benefits without causing harm to yourself you have to follow the traditional style of yoga.

Tuesday, July 28, 2009

Prenatal Yoga

Prenatal Yoga

During this precious moment in your life give yourself the gift of yoga. Yoga will help you prepare body mind and soul for the transition into motherhood. In our Prenatal class we will work on poses to build strength, flexibility and relaxation. We will use props (blankets, bolsters, chairs,etc.) to help you achieve the poses safely and I will design sequences according to your needs to help you experience a happy and healthy pregnancy. My classes are designed with your healing, comfort and safety in mind.

Saturday, March 28, 2009

Earth hour

Its earth hour in Costa Rica, 8:30 pm to 9:30 pm. Lights out, candles on. Time to meditate, time to be thankful, time to ask the universe for assistance, time to let the earth breathe.

Saturday, March 21, 2009

Bringing the Miracle of Mindfulness to the Miracle of Life

Yoga teaches us to listen deeply to and trust in our body's innate wisdom.

Offering in Livingston and Bozeman, MT:

Prenatal Yoga and support classes
Hypnobirthing courses
Post Natal Yoga classes
Infant Massage courses
Day long retreats for pregnant couples
Thai Yoga Massage- special attention for pregnant and post partum women
Audio tapes and CDs for prenatal yoga and therapeutic yoga