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.....

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.