JOURNEY WITHIN

Reconecting to my passion

2011-09-03T15:10:00.000-07:00

Lots of changes in my life since I last wrote on my blog......Each of us are finding our own little ways to get back into our lives and doing what we need to do in order to stay mentally and physically healthy. For me it's about getting back to my passion of helping to heal others through yoga therapy and bodywork. Trying to make the world a better and happier place to live.

I try to live my life without regrets by turning bad decisions into learning lessons. Through the last year I learned the importance of living in the now/the moment and not rush to the next moment. I have learned a lot about PATIENCE and I keep being reminded of PATIENCE every day by my 4 year old, Emma. Enjoying the moment and being thankful and grateful for me is what brings me peace and appreciation for what I have.

With this said I am on my way to living a positive life and reconnecting with my passions.

Now writing this blog from our house in Costa Rica with lots more to come. Keep in touch! I also have a facebook page : SARAYOGA : https://www.facebook.com/SaraYoga1 check it out and I'd love your feedbacks. Namaste.

Yoga During Menstruation

2010-10-17T14:54:00.000-07:00

Yoga practice during menstruation is a controversial issue. There are those who say that no woman should practice yoga during her menstruation, others say practice everything. Some say practice inversions, others say avoid. Some say a strong practice is useful, others say to practice restorative asanas.

All women are different with regards to menstruation. Some may not have any side effects, low energy or feel at all different than they do during the rest of the month, while others have such extreme pain, mood swings, fatigue, bloating, irritability and so on that they have to stay in bed for the first few days. Because no woman is the same there are no set rules regarding what to practice during menstruation but there are some general guidelines that can help. What is important is that we listen to our bodies during this time.

The menstrual cycle is very delicate. If we are stressed, travel; change our diet and so on then our cycle can change. It is very important to be aware of our cycle and to listen to our bodies. Those who do not may often have irregular periods or no periods along with many other symptoms. The state of our menstrual cycle reflects the state of our physical and mental health. Therefore it is not just asanas that can have an impact on it but also the mind, making meditation and reflection an important practice.

Menstruation time is a time of heightened awareness and sensitivity. Often the problems that we have during the month become more real at this time and affect us more strongly. At this time it is particularly useful to examine these problems and find solutions. Menstruation is a time to explore and look within. It is a time to nurture and heal the body and mind.

Again the way we look at our menstruation greatly differs between women. Some women prefer to ignore it as much as possible, to pretend or detach themselves from what is going on. These are generally the ones who are more competitive and out to prove that they are just as strong as men. Strength is good but we should also have the awareness of our bodies and give time to listen to them. It is not to say that we can all hang around the house not doing anything but we can treat our bodies with care and respect. We should put in efforts to remain balanced and therefore cultivate inner strength.

Some associate guilt, uncleanliness or other negative emotions. These may have come up due to the culture one has grown up, the views of one’s parents or some other events in life. Relaxation techniques such as yoga nidra can be very beneficial for these women in clearing away these negativities and instead bringing acceptance and positivity of one’s self.

The main reason why we may choose not to practice may be due to the associated symptoms of menstruation. If a woman is having very extreme menstruation then even the thought of practicing will cause negative emotions. The best practice at this time is then yoga nidra and some gentle pranayam such as bhramari (humming bee breath), anulom vilom (alternate nostril breath), ujjayi (victorious breath) and deep breathing. Om Chanting will also be very beneficial.

If we are not feeling too uncomfortable then a yoga practice can be useful to help alleviate any period pain or back pain, balance the emotions – mood swings, anxiety, anger, depression, irritability and gentle open the pelvic region, relieving any congestion. Menstruation is a time to vary ones yoga practice to look within and find the peace and tranquility.

Asanas to avoid In a yoga practice there are certain asanas that should be avoided during menstruation. The main type of asanas are inversions. These should be avoided throughout the menstruation. The reasoning for this is that when we practice inversions one type of prana, known as a apana, which normally flows in the downward direction from the manipur chakra (naval centre) to mooladhar chakra (cervix), is reversed. This is useful to help increase the prana in the body and to help awaken the kundalini but when menstruating it goes against the natural flow. It can therefore stop or disturb the menstruation at this time and lead to other reproductive problems later on. Another reason is that during inversions the uterus is pulled towards the head and causes the broad ligaments to be over stretched which cause partial collapse of the veins, leaving open arteries to continue pumping blood. This can lead to vascular congestion and increased menstrual bleeding. Previously people used to think that inversions could cause endometriosis and infections but it is now thought not to be the case.

Secondly, any very strong asanas particularly strong backbends, twists, arm balances and standing positions that put a lot of stress on the abdominal and pelvic region should be avoided, especially if the woman is going through a lot of pain at the time. The reasoning for this is very logical. If the pelvic region is causing spasm and pain why cause more contraction and pressure to the area. Also these positions need more physical strength and exertion which can be lacking during this time and can be depleted further by the practice. Strong vinyasa and power yoga should be avoided for the same reasons. Surya namaskar, when done slowly and gently, can be useful, however it should be avoided if there is a lot of pain or heavy bleeding.

Thirdly, bandhas should be avoided for similar reasons. On a pranic level they move the apana upwards instead of down and physically they add more contraction to an already tight region and in the case of uddiyan bandha increasing the heat which can lead to heavier bleeding. It may seem like there are many positions that cannot be practiced however this is not the case. Many positions can still be practiced and many more positions that may not be in ones daily practice can be incorporated and explored. It’s all about listening to the bodies needs and accepting that this is a time of introversion, acceptance and balance.

Asanas To Practice Do remember that it is not necessary that you have to practice asanas during your period. For the first two days you may have a break from asanas. That doesn’t mean you cannot practice other techniques such as pranayam, yoga nidra and meditation. All will have benefits. It is important that if you decide to practice that you should be aware of and listen to your body. Do not push or strain and instead do some more gentle poses but hold them a little longer. Generally it is good to practice positions that allow one to become more grounded, to alleviate any emotional disturbances and to gain inner strength. To warm up one can practice the preparatory movements 1 to 12, arm movements, leg and knee movements. The pawanmuktasan series 1, 2 and 3 from Swami Satyananda are also recommended. Surya namaskar (Sun Salutation) can be practiced if there is no heavy bleeding or cramping. But it should not be performed in a fast manner. Chandra namaskar (Moon Salutation) is another alternative which is more soothing, harmonizing and calming at this time and helps to cultivate the feminine aspects. Gentle forward bends give a light massage to the abdominal and pelvic region, helping to relieve congestion, heaviness, cramping and heavy bleeding. They also bring calmness to the mind. Examples include Paschimottanasan (Forward Bend),Ardha paschimottanasan (Half Forward Bend), Ugrasan (Ferocious Pose), Vajrasan Yoga Mudra Type 1 (Child’s Pose), Shashankasan (Hare/Moon Pose) and Janu Bhalasan (Standing forward bend). Practice these positions to 50-60% of your capacity or with the support of cushions or bolsters. Do not strain or do strong forward bends. Vajrasan Yoga Mudra Type 1 and Shashankasan can be practiced with the knees further apart. Gentle twisting positions can remove back pain, cramping and congestion. Examples include leg movement type 2, vakrasan (twisted pose)type 1, preparatory movement 2 and 3 and gentle twists in sitting positions. Avoid very strong twisting positions. Gentle backbends, especially when supported, can alleviate back pain and pelvic discomfort. Examples include Supta Vajrasan (Sleeping Thunderbolt) (sitting on heels or with heels apart)and Supta Titaliasana (Sleeping Butterfly) supported with bolsters. The Vajrasan series is also useful especially for removing tension from the back and to remove pelvic congestion. The whole series can be practiced or just a few of the poses. Avoid strong backbends. Leg up the wall poses help to remove stagnant blood from the legs without lifting the pelvic region and help to open up the pelvic region. Legs can be straight up the wall or separated to a comfortable distance or with the soles of the feet together. Other useful positions include Marjariasan (Cat Pose)and Vyaghrasan (Tiger Pose) which both help to remove back pain and pelvic tension. Titaliasan (Butterfly) to tone the pelvis, Sulabh Pawanmuktasan (Simple Gas Release Pose), with knees apart, to relieve back pain, Sulabh Koormasan (Simple Tortoise Pose), Simple Pigeon and simple supine spinal twists.  This is not a complete list as there are thousands of asanas to choose from but just remember the guidelines and main points when choosing and practicing asanas.

Pranayam  Pranayam is very useful during menstruation as it helps to balance the emotions and calm the mind. It can also help one to deal with any pain. Do remember that there should be no strain with the breath and also no kumbakh and bandhas as these will increase the heat and redirect the prana in the upward direction. Deep breathing is very beneficial, especially when practiced in Tadagasan (Pond Pose) or Shavasan (Corpse Pose). Bhramari (Humming Bee Breath), Anulom vilom (Alternate Nostril Breathing), Ujjayi (Victorious Breath), Sheetali (Cooling breath through the tongue) and Sitkari (Cooling breath through the teeth)are all useful practices.  Avoid fast breathing, Bhastrika (Bellow’s Breath), Surya Bedan (Right Nostril Breathing) and Kapalbhati (Frontal Brain Cleansing) as they will increase the heat which may cause heavier bleeding and will also put excessive pressure on the abdominal region.

Meditation Meditation is another useful practice at this time particularly as one is more sensitive and aware at this time. Om chanting and meditation on Om can be used. Antar mouna, the practice of inner silence is a technique where one observes ones thoughts. Chanting of personal mantra or mahamrityunjaya will give benefits as will simple meditation on the breath or ajapa japa. Yoga nidra is also strongly recommended at this time.

Cleansing Practices Some cleansing practices can be done at this time but most should be avoided. Jal neti and Danda neti can be performed as can Tratak but avoid Kapalbhati, Vaman, Lagoo Shankarprakshalan and Poorna Shankarprakshalan.

Going to a Class  Many teachers say it is better to do your home practice during menstruation instead of going to a class. This is because many times during class one may feel compelled to follow all of the teacher’s instructions. One may push themselves more when their body is not ready for it and one may practice inversions when these should be strictly avoided. The main reasons for this are that one does not want to be the odd one out and many women don’t want others to know that they are having their period. Many teachers will give options to practice instead of inversions but if not just substitute one or more of the recommended asanas for during menstruation. Remember that you are practicing for yourself, not for your teacher or a friend, so it’s always better to follow what you feel.

Example of a private practice during menstruation – remember you can change it, add and remove positions, hold some for longer or shorter, just listen to the body…. 1 Hour Practice Tadasan (Palm Tree Pose) Tiryak Tadasan (Swaying Palm Tree Pose) Kati Chakrasan (Waist Rotating Pose) Preparatory Movements 1 – 12 Once Shavasan (Corpse) Arm Movements 1, 2, 3 Knee Movements 2 and 3 Ardha Pawanmuktasan (Half Gas Release Pose) Supta Titaliasan (Sleeping Butterfly) - 2 minutes with bolster behind back Supta Vajrasan (Sleeping Thunderbolt) - 2 minutes with bolster behind back Vajrasan Series – holding for 20 seconds each position Vajrasan Yoga Mudra Type 1 (Child’s Pose) - 5 minutes with knees apart and cushion under head if needed, plus releasing arms to the side Titaliasan (Butterfly) as an asana and as a movement Sulabh Koormasan (Simple Tortoise) Ardha Paschimottanasan (Half Forward Bend) – with cushion or bolster Paschimottanasan (Forward Bend) – with cushion or bolster Ugrasan (Ferocious Pose) – with cushion or bolster Marjariasan (Cat Pose) – 5 repetitions Vyaghrasan (Tiger) – 5 repetitions on each side Vakrasan (Twisted Pose) Type 1 Swastikasan (Auspicious Pose) and twist to side Shavasan Deep Breathing in Tadagasan (Pond Pose) Bhramari (Humming Bee Breath) Om Chanting

Yogic practices for the rest of the month to balance the menstrual cycle Many yoga techniques can be practiced throughout the month to help balance the hormones, the menstrual cycle and to prevent pre menstrual syndrome, period pain, emotional disturbances and other associated symptoms of menstruation.  Asanas – Surya Namaskar (Sun Salutation), Sarvangasan (Shoulderstand), Halasan (Plough), Matsyasan (Fish), Kandharasan (Shoulder Pose), Ardha Chakrasan (Half Wheel), Chakrasan (Wheel Pose), Bhujangasan (Cobra),Shalabhasan (Locust), Dhanurasan (Bow), Paschimottanasan (Forward Bend), Ushtrasan (Camel), Viparit Karni (Inverted Pose), Sirshasan (Headstand), Ashwini Mudra (Horse Gesture), Aakarna Dhanurasan (Archer’s Bow), Marjariasan (Cat), Garudasan (Eagle), Veerasan (Warrior), Trikonasan (Triangle). Other – Yoga nidra, Antar Mouna, Om chanting, Bhramari (Humming Bee Breath), Ujjayi (Victorious Breath), Uddiyan Bandha (Uddiyan Bandha), Moola Bandha (Root Lock), Agnisar (Fire Breath). 

Know the TRADITIONAL YOGA

2010-10-17T14:51:00.000-07:00

Asana is a very popular component of Yoga. Asanas are practiced in all countries. Millions of people are practicing Asanas every day. The main question is whether they are practicing correctly. Correctly means as per the way prescribed by Patanjali the pioneer of Yoga. Patanjali has mentioned the definition of Asana. The Sutra for this definition reads as follows: "Sthir sukham asanam"

Sthir means Steady, Sukham means comfortable and asanam means posture. The meaning of this definition is " Steady & comfortable posture is Asana. "These are the two qualities of the Asana or posture. Presence of only one quality is not sufficient to qualify it as Asan. Hence a stage which is steady and comfortable at the same time is called Asana. So there should be no movements in the body, at the same time there must be no pain or even discomfort in the body. Then only this stage can be called as Asana.

There are some movements that are essentialto take up the position and also to release the posture and bring it back to thenormal position/preposition. We can analysis the method of practicing asana as follows.

Initial Position "Preposition"

Stage 1: Taking the asana position - by making some movements the final position is attained.

Stage 2 : Keeping the asana position steady for some time.

Stage 3 : Releasing the asana position - by making some movements the asana position is released.

The stage 1 & 3 contain the movements hence they are not "asana" as per the definitation

Mentioned by Patanjali.

There is no movement in the stage two hence the stage two is "Asana" If you want to practice Asanas practice the stage two for a longer time. Stage 1 & 3 are not asana but they are essential for taking the asana position. That is why the movements for asana are very slow. Hence the correct procedure for practicing Asana is as follows.

The movements required for attaining and releasingasana position are to be made slowly and then the Asana ismaintained for the longer time. The time duration must be such that the practitioner must feel comfortable. Asana is to be maintained steadily as long as it is comfortable. Asana must be released when comfort is lost and some pain, stretch or discomfort starts due to overstrain

The same explanation is equally applicable to the mind also.  The mind must be steady and comfortable in the Asana position. So try to practice your yoga as per the definition of Patanjali!

Back at Breathing Room on Monday evenings:

2010-10-07T10:06:00.000-07:00

I am honored and thankful to be able to be back to teach at Breathing Room Yoga in Livingston starting this Monday, October 11th from 5:45 - 7:00 pm. I will be taking over Allison Meredith's class, who is taking some time off to enjoy her last few months of pregnancy. My class is therapeutic in style and is focused on encouraging students to explore movements to alleviate tension and discomfort. Breathing techniques, mudras and mantras to move energy, reduce stress and promote healing are all used. These classes will accommodate people with specific needs such as knee replacements, neck and shoulder issues or back pain. Focus is on moving in ways that are safe and pain free.

Please bring a tennis ball to the first class.... :)

Looking forward in seeing you all there.

Namaste

New Moon and Navatri Cycle

2010-10-07T09:17:00.000-07:00

Its always darkest before the dawn.

The last day before the new moon is the darkest night of the month and we often feel that mirrored in our own life as there may be some difficulty in our outer life that causes "darkness" within or the reverse when what is brewing in our shadow begins to project out into our life. How we experience this peak of "endarkenment" can change and coincide with a natural going within or retreat to emotional melt-downs with the display of sadness, grief, swelling of feelings, neurosis, conflict, emptiness and despair. If we are not aware of the powerful mirroring of this peak darkness, it catches us off guard particularly if we are in a high-peak cycle of joy, stability, "life is wonderful" state of being. The days before the new moon can rock our world if we are not aware of this natural shift.

The hardest part of householder life is to maintain a steady rhythm of personal retreat necessary during times we we are naturally moving inward. Monks and nuns, sannayasins (renunciates), yogins and yoginis have these ritual rhythms as the center of their life which is also full of challenges. The potency of ritual life is to be able connect with the larger cycles of nature that are effecting every being on this planet simultaneously and be in harmony with the cosmos.

When we are feeling at our "lowest", "darkest", most vulnerable, our practice becomes truly alchemical as we are very aware of the need to understand, listen and move with a new energetic flow. Balancing excess vata and pitta is very common at this time as the air and the fire fan each other creating aggravation. Yoga can be viewed as an inner rasayana or alchemical elixir working with both the elements and the prana-shakti to alchemically transmute stress and karma into bliss and authentic being. Tantric-based yoga develops a connection to the alchemical flow of life - how every moment is a creative opportunity to be in true presence, dance with change, create antidotes for difficulties, and sustain the flow. Our practice, our sadhana, is the place to align our life with the sacred flow, the alchemical movement that renews us again and again.

The New moon is the reflection of this process and this month we have the opportunity to renew ourselves in the sacred 9-night festival known as Navaratri.

This ten-day cycle connected to the three aspects of the Great Mother - Creation, Sustaining and Dissolution and Victory over Ignorance or Sarawsati, Lakshmi and Durga. Most likely before the new moon and this transformative time of fall, we are able to connect with what we are letting go of, what we are sustaining with love and what is emerging within us. It is during this Navaratri cycle that we have access to authentic transformation as well as magnifying the blessings in our inner and outer life that are the essence of Sri - the creative, regenerative power of the one - that although beyond personification - becomes invoked as the divine feminine within all.

I am grateful to all the amazing men in my life who choose to honor the sacred feminine in their beloved lover, wife, sister, daughter, son, their own self, the Earth. I encourage all the yoginis to make as much space in their awareness as you can over the next 10 days to really connect with the Shakti within.

Navaratri CycleNavaratri begins Oct 8

Days dedicated to Durga - Oct 8-10

Days dedicated to Laksmi- Oct 11-13

Days dedicated to Saraswati - Oct 14-16

Dusshera - last day of Navaratri Oct 17

The word Navaratri literally means nine nights in Sanskrit, nava meaning nine and ratri meaning nights. During these nine nights and ten days, nine forms of Shakti/Devi are worshipped.

SIGNIFICANCE:

The beginning of spring and the beginning of autumn are two very important junctions of climatic and solar influence. These two periods are taken as sacred opportunities for the worship of the Divine Mother. The dates of the festival are determined according to the lunar calendar. Being the oldest religion in the world, Hinduism has numerous belief systems.

In Hinduism the adherents believe in one omnipresent Deity but may worship Her/Him in any of the numerous manifestations that are prevalent all over India. Navaratri represents celebration of Goddess Durga, the manifestation of Deity in form of Shakti [Energy or Power]. Dasahara, meaning ‘ten days’, becomes dussehra in popular parlance. The Navaratri festival or ‘nine day festival’ becomes ‘ten day festival’ with the addition of the last day, Vijayadashami which is its culmination. On all these ten days, the various forms of Mother Mahisasura-mardini (Durga) are worshipped with fervour and devotion.

Living Yoga Sadhana for Navaratri

These are the recommendations for yogis and yoginis during Navaratri

1) Create Sacred Space- AltarCreate your altar or renew your current altar. Clean the Space for your practice and set-up your supplies (incense, lighter, etc.). You can activate your altar in a specific way for each sadhana with relevant pictures-murtis-symbols (images of the Divine), sacred objects and specific colors of cloth, flowers and candles. Keep your altar simple but potent as a reflection of your inner being. Choose vital and expressive colors and images; Siva-shakti or Shakti or images of your own creative inspiration.

Explore the pathways of awakening kundalini shakti as the divine creative brilliance within nature, within your body and as a supreme navigating intelligence within the flow of one’s life. Includes essential daily practices, meditation, kundalini namaskar, prana flow creative sequences and prana sahaja flow – the spontaneous awakening.

Have a candle at the center of your altar or images of the Goddess according to the predominant day - Durga, Lakshmi or Sarawati.

2) Meditate in the morning and evening with bhava, mantra and devotion - the duration is not as important as the consistency although the longer the seep the deeper the soak. You can have your regular meditation practice and add or substitute the mantra connected with each Shakti for a mala (108 rounds).

Om Aim Saraswatiye Namaha

Om Dum Durgaye Namaha

Om Shrim Lakshmiye Namaha

You can also listen and chant the 108 Names of the Goddess, and Lalita Saharanama (1008 Names of the Goddess).

Here are some suggestions of tracks and artist below

* Craig Pruess

* Bombay Jayashri Goddess Namavali

* Shakti Blessings - by Benjy Wertheimer - "Jala"

* Lalita Sahashranama - CD and book from www.amma.org

3) Live and practice yoga with heightened awareness, with intention, seva and rasa vinyasa(tm) - an alchemical connection to the flow in your daily life.

According to the three phases of Navaratri - 3 days for Dissolution and Letting Go; 3 days for Manifestation and Abundance; and 3 days for creative energy how will you focus

4) Fast in some form either by releasing a food item such as alcohol or sugar or being pure vegetarian for the entire 10 days. This is a very powerful way of strengthening your inner dedication and relaxing attachments.

5) Journal your experience and share.

For additional information on the significance and rituals of Navaratri check out http://en.wikipedia.org/wiki/Navaratri

The word Navaratri literally means nine nights in Sanskrit, nava meaning nine and ratri meaning nights. During these nine nights and ten days, nine forms of Shakti/Devi are worshipped.

Private yoga lessons are the heart of Yoga

2010-09-28T12:41:00.000-07:00

ABOUT THERAPEUTIC YOGA

 Therapeutic yoga is not just another style of yoga. It is a way to directly address health challenges such as structural pain, problems from chronic illness and/or emotional disturbances. Private instruction is a wonderful way to bring yoga into your life.

What is Yoga Therapy?  Yoga Therapy assumes each person is unique and adapts and applies Yoga techniques to help individuals based on their needs, interests, and current condition. Through one-on-one sessions, and through a personalized home practice, my goal is to enhance your health and well-being by reducing symptoms, restoring balance, increasing self-understanding, encouraging prevention, and facilitating healing at all levels of your being.

How can Yoga Therapy help you?  Yoga Therapy is helpful for: Structural conditions (such as back pain, hip pain, sciatica).  Physiological conditions (such as high blood pressure, Hypertension, Multiple Sclerosis, arthritis, high blood pressure, constipation).  Emotional conditions (such as depression and anxiety), and many more are helped by the varied techniques of yoga.

What techniques are used?  Many of the tools of yoga can be incorporated: physical postures, breath exercises, relaxation, meditation, mudras, mantras, and lifestyle (such as diet, exercise, sleep, or stress management). Because of the self-reflective nature of the work, discussion also becomes an integral part of our time together.

What do sessions look like?  Sessions are conducted on a one-on-one basis and held in my studio . They are tailored to meet your special needs and a personal practice is developed to assist you in working on your own. No special equipment is required.   Please note I have a 24 hour cancellation policy.

I hope to inspire and empower you to reach your full potential, both physically, mentally, and emotionally leading to a healthy, joyful, and productive life.

To get more information or to schedule an appointment, please contact Sara at (406) 600-1994

Workplace Yoga Classes

Sara offers group classes at your workplace! These classes usually last 45 minutes to 1 hour and can be conducted any time of day – before work, during lunch, after work or whenever it is convenient. This is a perfect gift to your employees helping them to reduce stress, and keep them fit and healthy.

One-time workshops are also available.

Periodically Taught Special Seminars:

Stress Management - also taught in the workplace 

Therapeutic Yoga for Back Pain

Therapeutic Yoga for Hypertension ...and more workshops to come

Patanjali’s Yoga Sutras - Chapter I, verse 47 - Autumn Light

2010-09-22T11:10:00.000-07:00

Interpretive Translation by Joseph Le Page:

Upon gaining natural lucidity in meditative absorption beyond reflective thought (nirvichara samadhi), the higher Self naturally awakens, like the shimmering luminosity of Autumn light.

Note: The word ‘vaisharada’ used in this verse to mean clearness of mind or natural lucidity, literally means autumnal brightness, which serves as the inspiration for this commentary.

Commentary by Joseph Le Page – Autumn Light

Each year, I walk that ever new yet timeless trail down to the edge of the sunlit lake, where every tree, being and newly colored leaf is bathed in autumn’s golden rays.

And each year I gaze onto the surface of the lake, hoping to catch a glimpse, to see some trace, in the clarity of those golden rays, a reflection of my own true face.

And each year there are changes in the clarity I find, depending on the wind and weather in my mind, sometimes still clouded by doubt and fear, but gradually becoming clear and bright in the growing presence of autumn light.

And when that calm blue surface is furrowed by the nervous winds of worry, I rest my gaze onto the deep still center of the lake, and allow some time for the waves of wind-whipped mind to slowly fade away.

And when my gaze lifts beyond the horizon of the lake, into the future’s endless maze, I soften my breath and rest my sight on the ever-perfect present moment, bathed in autumn light.

And when clouds of sadness roll across, reminders of life’s deep lake of loss, I watch and wait for the dark shadows to abate, as white clouds of wisdom sail again over the vast blue stillness of the lake.

Sometimes, I go there just to rest my mind, to close my eyes and journey inside, to bathe in the stillness beyond time, and then return to life revitalized in the luminous glow of autumn light.

And sometimes, I simply sit in awe at the almost unberable beauty of the autumn glow, painting a landscape of earth, lake and sky with the precious gold leaf of autumn light.

And in the grace of those golden rays, I offer thanks for each new day, a precious gift of Divine delight wrapped in the glory of autumn light.

And each year that autumn brilliance grows, a reflection of my own awakening soul, the seeds of wisdom germinating deep inside, grow and burst the banks of the everyday mind, and the One Self shines forth clear and bright in the mystery of autumn light.

Now, that autumn aura guides each step, in ever present companionship, a golden cocoon of Divine embrace guiding me to reunion with my own true face.

And this year, a fresh breeze of freedom blows through my mind as I walk arm in arm with the Divine; with nothing left to loose, fear or fight, I gaze into the lake with crystal clear sight, to find no face at all, only Autumn Light.

Integrative Yoga Therapy Professional Yoga Therapist Training

2010-09-01T06:55:00.000-07:00

I'm honored and excited to be in Kripalu for the month of September to deepen my understanding of yoga therapy and learn practical applications of Integrative Yoga Therapy principles and techniques with Joseph Le Page. This forms the practicum and integration for my 500-hour Professional Yoga Therapist certification. Upon my return, I will be happy to offer group and one on one yoga therapy classes in this community, creating safe space, loving presence and unconditional positive regard. Namaste!

Hypnobirthing new course starting in Bozeman

2010-09-01T06:47:00.000-07:00

Hello Hypnobirthing families. Wow! There are many of us now in Montana! That fills my heart with joy, especially when I see all those wonderful babies around town.... THANK YOU!! As many of you know my family is moving to Bozeman on October 1st. I will have more news for you in the month of October regarding my WOMEN AND CHILDREN YOGA AND SUPPORT CENTER, but, for now, I'd like to announce the opening of a new Hypnobirthing course starting in Bozeman October 17. It will take place for 5 consecutive Sundays from 4:30 to 6:30pm. I've always believed that word of mouth and recommendation is the best way to advertise. So here is the info. Please feel free to pass it along to any expecting mom and family you think might be interested. I wish you peace, joy, and a happy fall season.

CHILDBIRTH CLASSES - HypnoBirthing®
My philosophy is one of empowered and gentle birth, for baby and for mom. I draw on my own knowledge and my own Hypnobirthing experience, as well as the work of Mickey Mongan. I believe women birth most easily in calm, safe environments with no interventions and interruptions. I seek to give you the resources you need to achieve the birth you want. I offer knowledge, reassurance and support in a calm, relaxed environment with plenty of personal attention (something I believe pregnant moms and partners truly deserve).

(5) - 2 -hour classes
CHILDBIRTH CLASSES OUTLINE
UNIT #1 Building A Positive Expectancy- Sunday October 17 (4:30pm to 6:30pm)
Introduction - HypnoBirthing® Storie, HypnoBirthing® Beginnings, Rationale/Muscle Comparison, How the Uterus Work, Articles of Birth Affirmation, Uterus During Surge Illustration, What’s Wrong with Labor?, How Fear Affects Labor, Origin of Pain Concept/Curse of Eves, Hypnosis and Deep Relaxation, Creating Positive Birth Outcome, Psycho-Physical Exercise, Pen Dropping, Sleep Breathing Introduction/Demonstration, Lemon Cutting Script, Light Arm/Heavy Arm, HypnoBirthing® Stories # 1 and #2

UNIT #2 Falling in Love With Your Baby/Preparing Mind & Body- Sunday October 24 (4:30pm to 6:30pm)
HypnoBirthing® Stories -- #3 and #4, Prenatal Bonding Techniques, Bonding Exercise, Father’s Script, Mother’s Conversation with Her Unborn Child, Parent’s Prayer, Relaxation and Breathing, Routine , Positions , Facial Relaxation, Sleep Breathing Reviewed, Slow Breathing, Birth Breathing, Progressive, Instant, and Deepening Techniques, Progressive Relaxation, Disappearing Letters, Birth Companion’s Deepening Script
Relaxation and Visualizations, Rainbow Script, Opening Blossom, Blue Satin Ribbons, Arm-Wrist Test, Releasing Limiting Thoughts Assignment, Preparing the Body for Birthing, Light touch Massage, Stretching the Inner Thigh Muscles, The Leaping Frog/squatting/Semi-squatting
Pelvic Floor Exercises (Kegels), Perineal Massage
Nutritions importance for healthy, happy babies

UNIT #3 Getting Ready to Welcome your Baby- Sunday October 31 (4:30pm to 6:30pm)
Birth Stories Videos #5 and #6 , Daddy’s Promise, Birth Preferences, Hospital Records and Pre-Admission Registration, Breech Presentation, When Baby is Ready , Looking at Your Due Date, Special Circumstances That Require The Attention of A Caregiver, Avoiding Artificial Induction of Labor, Achieving A Natural Start of Labor, Prelude to Labor , Your Body Working for You And with You, Releasing Negative Emotions and Fear

UNIT #4 Overview of Childbirth—Sunday November 7 (4:30pm to 6:30pm)
A Labor of Love Birth Stories Video #7 , Onset of Labor—Thinning and Opening Phase, Arriving at The Hospital, As Labor Moves along, Birth Companion’s Role, Birth Companion’s Birth Guide, If Labor Stalls or Slows, Review of Misconceptions, Natural Measures to Restart Labor, Important Questions for Birth Companions to Protect Natural Birthing Experience, As Birthing advances—Nearing Completion, Birth Rehearsal Imagery

UNIT #5 - Birthing—Breathing Love, Bringing Life- Sunday November 14 (4:30pm to 6:30pm)
Show Birthing Video—Birth Into Being , Hallmarks of Labor Mother Nears Completion—thinning and opening, Birthing Phase—Breathing Baby Down, Positioning and Repositioning, Birth—The Final Act, Forest Fantasy Metaphor , Balloon Trip Release, Pelvic Station, Birth Explained Simply , Visualization for Optimal Birth, Baby care basics and advice. We will have a lactation consultant come to class to talk about breastfeeding and answer all your questions.

What will you receive along with this course?
The Hypnobirthing book- The Mongan Method by Marie Mongan, A handbook, full of useful and up-to-date information, visualizations and positions, 2 relaxation CDs, soothing music and guided birth relaxation, support for birthing your way, a peer and support/ friend group of like-minded others to learn with, a safe, nurturing place to develop a connection with your birth partner, full time phone/e-mail support, pregnancy and post-partum, an extensive birth, parenting, breastfeeding borrowing library (books and DVDs), new and updated all natural birth films in class, a chance to practice relaxation together every week
Guest speakers at the end of each unit: doula, chiropractor, lactation consultant and a former Hypnobirthing mom with her Hypno-baby to share her experience with you, a class reunion with your little ones and the rest of the class

CLASS PRICING- 5 week Hypnobirthing classes: $50 to register and $200 for the course. This includes all materials and instruction for mom and her birth partner, plus anyone else who might attend the birth and would like education. To provide personal attention I allow only 6 couples per group, so REGISTER NOW as classes fill quickly.
I will be happy to answer any questions you might have when you call or email. To register for classes, send your name and address and I will send you a registration form .

“In the sheltered simplicity of the first days after a baby is born, one sees again the magical closed circle, the miraculous sense of two people existing only for each other, the tranquil sky reflected on the face of the mother nursing her child.” - Anne Morrow Lindberg

Yoga in the Park- This Saturday Aug. 7 at 8:00 AM

2010-08-05T16:30:00.000-07:00

YOGA IN THE PARK!!

Join me for some yoga in the park this Saturday August 7 at 8:00 am, near the merry-go-round.

Yoga means 'union,' and when it's practiced outdoors it seems like the union with nature, humanity, and the universe is truly felt. Being outside can intensify the yoga experience in many ways, since nature inspires all the things your yoga practice invokes—focusing awareness, breathing deeply, practicing stillness. By putting your body into the shape of a tree or a stretching cat, by exploring the graceful wingspan of a bird or the fluidity of the Sun Salute, you evoke a sense of harmony, timelessness, and connection to the universe.

Breathwork outside the studio is tremendous: we usually use sensation, such as the rise and fall of the chest or feeling of air in the back of throat. Outdoors offers another level to focus on—the smell of nature, such as pine, grass. When you start to smell the outdoors, it's as if nature wants us to be present and breathe deeply.

The open space really expands everyone, and there's an instantaneous freedom you just can't replicate indoors.

Come check it out!!

Pack your mat, sunscreen, water, and sunglasses, and perhaps insect repellent .

$10 for the class or use your BRY pass.

New Prenatal Yoga 4 class Series starts this week

2010-08-05T13:34:00.000-07:00

A new Prenatal Yoga - 4 class series- begins this Wednesday August 11 from 12:15 to 1:30 at Breathing Room Yoga Studio in Livingston.

With the increasing popularity of yoga, many women are aware of the numerous physical benefits of prenatal yoga. In addition to its many physical benefits, prenatal yoga helps women through the evolutionary process of pregnancy by connecting with other pregnant women, allowing the opportunity for inward reflection, connecting with their baby , providing a healthy physical and emotional outlet for one's experiences, and ultimately preparing one for birth on a holistic level.

Help During Pregnancy...

Increases overall strength, flexibility & well-being — When you practice yoga, you are not only stretching your muscles, you are stretching the tissues that encase your muscles, stimulating your organ systems, promoting the circulation of blood and oxygen, breathing more intentionally, and focusing your attention inward through imagery and meditation. The combined effect is intended to be one that promotes a heightened state of physical and emotional well-being.

Reduces low back pain & sciatica — As you become acutely aware of proper body alignment, you can carry yourself and your belly in an integrated manner. This can help to reduce the degree of pelvic tilt associated with pregnancy and significantly reduce the lower back pain which it can cause. Additionally, there are specific yoga poses which stretch the muscles and tissues associated with the lower back, hips, and hamstrings. I make these poses a part of each class.

Reduces aches & fatigue in the thoracic & cervical regions of the spine — During pregnancy, it can be difficult to find a space for yourself when trying to sleep. As a result, spinal alignment can become compromised. Certain yoga poses create more fluidity in the spine by stretching the Para spinal muscles.

Reduces swelling & inflammation around your joints — A regular and consistent asana practice improves and promotes the circulation of blood and oxygen throughout your body. This, in turn, can reduce swelling and inflammation around ankles and wrists.

Aids in digestion — As baby grows, your intestinal organs get pushed around, which may affect your regularity and cause indigestion. Safe and gentle rotations and forward folds can help to promote regularity and aid in overall digestive flow.

Helps prepare you physically for giving birth — A regular practice of squatting asana helps to tone muscles of your pelvic floor and helps you gain strength to remain comfortable in a squatting position. This is an integral part of my yoga program as it helps to familiarize you with these very useful muscles. Even if you choose not to squat during labor, you will want to be able to use these muscles efficiently and effectively when nature calls upon you to breathe your baby into the world.

Improves emotional well-being — Participating in a group prenatal class provides a community of support from new friends who understand what you are experiencing. Our class even includes discussions about pregnancy-related topics such as doulas, nursing, and birth plans and we have some time before each class begins to talk about our needs and our body's desires for the class.

Help During Labor...

Regular participation in a prenatal yoga program can reduce labor-associated anxiety by helping you tap into your own labor tools.

Soothe & empower yourself by finding your own inner rhythm — You can learn to breathe in a way that is relaxing and natural, rather than contrived or awkward. When you consistently practice moving your body in a rhythmic fashion in unison with your breath, you carry with you a powerful relaxation and pain management tool.

Facilitate the labor process — Through yoga, you can learn how to identify when you are holding to tension in your body. A body that is tense is not going to facilitate the birth process as easily as one that is relaxed. Moreover, when the body is tense, you may experience tension in thought and a withholding of breath.

Improve your physical comfort — In a natural birth, it can be helpful to have an idea of how you can position your body to help you during surges and during relaxation. Many of the yoga poses I teach can translate wonderfully into comfortable laboring positions.

Learn to use the tools of meditation & visual imagery — When it comes time to ride through the most powerful of your waves or surges, visual imagery combined with breath work can be one of the most useful labor tools.

Become familiar with the concept of vocalization — Labor is no time to be shy. It is the rare woman who births naturally and does not make a lot of noise in the process. Since our yoga class includes chanting, you have an opportunity to become comfortable with the inherent power of vocalization. After all, "Om" is the birth sound!

Use the muscles of your pelvic floor effectively — The weeks of squatting were not done in vain! Squatting combined with a pelvic floor strengthening exercises during pregnancy really can help your labor. If you are used to working with these muscles, you will find it easier to use them even if you cannot feel them. Opting for a natural birth, you will want these muscles to work quickly and effectively when it comes time to breathe your baby into this world.

The cost for the 4 week series is $50, drop-ins are $15. Please let me know if you would like to sign up for this.

Vena Cava Syndrome

2010-07-20T14:08:00.001-07:00

If I’m going to talk about sleep, I need to start with the whole “sleeping on the left side while pregnant” issue. I am shocked by how many students come in and have been told by their care provider that it is important to sleep on their left side, but have never received an explanation as to why. It is too often that a very concerned student asks me if she hurt her baby because she woke up on her back. So why the left side? It is because of Vena Cava Syndrome. The inferior vena cava (a large vein that is responsible for the venous return from the lower half of the body back to the heart) runs slightly to the right of the aorta. When compressed by the weight of the baby, the blood return is compromised and the mother may feel light headed and nauseated. Think of the vena cava as a big hose, and the baby as a foot stepping on the hose. When the hose is compressed, the water can’t flow out- same idea as vena cava syndrome. This is easily remedied by moving so that the baby can roll off the vena cava. Since this vein is located on the right side of the body, it is recommended as the baby gets bigger, the mother sleeps on her left side. For some women, this never becomes an issue and they can sleep however they like throughout their pregnancy. Others are more sensitive to this and must modify their sleep position. As mentioned earlier, it is not necessarily dangerous if you wake up on your back. Bodies are smart, and signal the mother with signs of light headed-ness, nausea, heaviness in the chest or breathlessness.

FOCUS ON FEET

2010-07-20T14:02:00.000-07:00

Whether we're standing tall in Tadasana (Mountain Pose)or flexing our toes in Supta Padangusthasana (Reclining Big Toe Pose) , yoga gives us many opportunities to focus on feet. Alas, it's often the only time we do. Foot care is not something many of us find time for, and when a yoga instructor directs our attention toward our feet, we're often unpleasantly surprised. According to the American Podiatric Medical Association, 80% of American adults will suffer from some kind of foot problem in their lives, and yogis are no exception. For the regular practitioner, foot problems often go unnoticed until a callus thwarts our stance in Trikonasana (Triangle Pose) or foot odor becomes a source of embarrassment in class. But here's the solution - simple home remedies both treat and prevent common pediatric problems:

1. If you've ever surveyed the feet that walk through the doors of your local studio, you know that certain problems are common among yogis. Perspiration can be one of them, and it's no wonder. With 250,000 sweat glands, your feet can produce as much as eight ounces of sweat daily. To avoid slipping around on your mat, brew two black tea bags in one pint of boiled water for 15 minutes. Add two quarts of cool water and soak your feet for 20 to 30 minutes. The tannic acid in the brewed tea will change your skin's pH level and help prevent unwanted odor-causing bacteria.

2. Athlete's foot presents another big challenge. This itchy condition around the toes ranks as the most common fungal infection in the US. You can pick up the organism that causes athlete's foot almost anywhere—including shared sticky mats—so consider bringing your own to class. Geranium oil and tea tree oil both have germ- and bacteria- killing properties, making them excellent treatments. Add these oils to your own creams and powders, or look for products containing them as a key ingredient. Athlete's foot germs thrive in damp environments, so also be sure to keep your feet clean and dry, especially between the toes where moisture can get trapped.

3. While not contagious, corns and calluses cause discomfort as well. Your body produces these growths as protection against daily friction and pressure, but if they get too large, it's time to smooth and reduce them. Use a wet pumice stone to slough off extra skin, or purchase foot creams that contain ground pumice for smooth, soft feet. Also, try adding fresh or canned pineapple juice to your footbath. This tropical fruit contains bromelain, a natural enzyme that will help soften calluses and rough heels.

You can't miss this!!

2010-07-09T12:51:00.000-07:00

Sunday July 25 at 9:00 PM, Sacajawea Park, in front of the bandshell

Sara leads a donation based OUTDOOR FULL MOON YOGA and MEDITATION CLASS. Gentle Hatha Yoga & a 20 min. meditation. This class is open to anyone regardless of age or experience. Bring you mat.

By donation- COMMUNITY CLASS (cash or checks please!)

Patanjali Yoga Sutra of the Month

2010-07-03T07:43:00.001-07:00

II:35: Ahimsaa pratishthaayaam tat samnidhau vaira tyaagaha

Sage Patanjali

Patanjali describes perfection of Ahimsa, or loving kindness, as the perfection of Yoga. For the one who is unshakeable in their love and respect for all living things, they stimulate friendly feelings in others. All hostility melts in such a being's presence, and even in the presence of vicious animals, no violent situation will arise! When we recognize that opening ourselves to love is not just an emotional response, but links us in to the force that underlies the energetic structure of all reality. We are then harmonized (Yoga) with Bhandu, universal connectedness and cosmic order, or what the Hawaiians call Pono. Divine love it is not on the scale of good and evil, but is the highest balance of energetic forces. Love is the synergist, the organizing principle, while darkness is the denial of this principle. When we feel attacked, injured, or separate, let us look deep within ourselves, shedding the light of our conscience to recognize and offer consideration to the needs of the human soul, both ours and others. In the words of my teacher Baba Haridas,"Love everyone, including the Self. This is the highest Sadhana (spiritual practice)". Until we can learn to live with love, we will need to create endless laws, legislatures and government. The greatest thing we'll ever learn, is to love, and be loved in return.

Live Harp & Slow Flow Yoga with Sara & Cheryl

2010-06-26T20:56:00.000-07:00

Tuesday, July 13th, 9:15 AM- Sara and Cheryl Angela are two yoginis who have come together to create a unique yogic experience with live harp, gentle yoga, pranayama and mantra. They open the class with devotional Celtic songs. Sara guides the class through the yoga asanas while Cheryl plays the harp spontaneously for the energy of the group. This music is created in the moment according to the group resonance present and flows according to the movement of energy and vibration being generated. Special class fee: $15. SIgn up at Breathing Room Yoga, Livingston.

PRENATAL YOGA in Livingston

2010-06-21T12:46:00.000-07:00

5 week series PRENATAL YOGA CLASS starts Wednesday June 30th at 12:15 at Breathing Room Yoga Studio.

The benefits of prenatal yoga
Prenatal yoga classes are more popular than ever. When paired with walking , swimming or hiking, yoga can be an ideal way to stay in shape during your pregnancy. This age-old practice keeps you limber, tones your muscles, and improves your balance and circulation, with little, if any, impact on your joints.

Yoga is also beneficial because it helps you learn to breathe deeply and relax, which will come in handy as you face the physical demands of labor, birth, and motherhood. In fact, one of the first things you learn in a yoga class is how to breathe fully. The breathing technique known as ujjayi requires you to take in air slowly through your nose, filling your lungs, and exhale completely.

Learning how to do ujjayi breathing, OCEAN BREATH, prepares you for labor and childbirth by training you to stay calm when you need it most. A regular yoga practice will help you fight the urge to tighten up when you feel pain, and show you how to relax instead.
Along these same lines, according to a report in the April 2009 issue of theHarvard Mental Health Letter, rigorous studies have found scientific proof that yoga helps the body deal with stress by slowing heart and breathing rates and lowering blood pressure -- which can benefit new moms after the baby's born, too.
The benefits of yoga aren't limited to your physical well-being. Taking a prenatal yoga class is a great way to meet other pregnant women — to become part of a community. Being in a positive, supportive environment with others like you can give you a regular emotional boost and keep you motivated to continue exercising.

Day 2- INITIATION INTO HEARTSOURCING

2010-06-19T10:05:00.000-07:00

Welcome to day 2 in your "INITIATION INTO HEARTSOURCING" series.

"The Heart Center is a portal into the greatest mystery

and the most powerful truth of your existence."

-Ram Giri

Enjoy the session by downloading the file here:

http://www.skillsforawakening.com/wp-content/download/audio/hs/10DayHSMeditationsDay2.mp3

With love,

Ram Giri

PS: Give this Gift of Love to the People you Love:

INITIATION INTO HEARTSOURCING

2010-06-19T10:02:00.000-07:00

Today is the first day in your "INITIATION INTO HEARTSOURCING" series. I am thrilled that you have decided to join the growing number of people who are taking active steps to change their experience of life from the inside out. This is how we together will change the world!

Today's session is close to 20 minutes. The following sessions are shorter, around 10 minutes each. Please plan these meditations and reflections into your day. We grow in skill in any valuable practice by the importance we give it and by repetition.

"There is a force within which gives you life - seek that.

In your body lies a priceless gem-seek that.

If you want to find the greatest treasure don't look outside,

look inside, and seek that."

Rumi

Enjoy the session by downloading the file here:

http://www.skillsforawakening.com/wp-content/download/audio/hs/10DayHSMeditationsDay1.mp3

With love,

Ram Giri

PS: Give this Gift of Love to the People you Love:

Patanjali’s Yoga Sutras – I.33 A Gift of Grace

2010-06-18T07:10:00.000-07:00

Interpretive translation by Joseph Le Page:
Kindness, compassion, joy and equanimity (in relation to pleasure and pain, good and evil) are naturally cultivated through glad acceptance of all life offers as a gift of grace.

A Gift of Grace
Live lightly, for every grain of earth, water, sun, wind and space is truly a gift of grace.
Be grateful, for this body of a million miracles per moment offers vistas of infinite beauty.
Look deeply, for every flower holds a blueprint for unfolding your own inner beauty.
Play freely, for joy is the natural language in this sandbox of earth, sea and sky.
Witness wisely, for the roller coaster ride is much less stressful when watching from outside.
Breathe deeply, for air is the language that makes you one with everything under the sun.
Sit silently, for meditation is the science of unwrapping the secret gift of your own soul.
Love tenderly, for the beating heart of the whole universe is held in your soul mate's hands.
Let go completely, for every belief that binds you is that much less space to receive the gift of grace.
Serve selflessly, for loving kindness is the thread that weaves as one the entire web of life.
Dance life’s seasons softly, for every change is another face of the ever flowing river of grace.
Live gracefully, for every moment of everyday and each new path, and every face are all a gift of grace.

This summer, keep cool with ayurveda techniques

2010-06-16T19:25:00.000-07:00

This summer, try these pitta-pacifying techniques to keep your cool.

Of the three doshas, pitta has the most in common with summer. Imagine a bubbling pot of steaming hot, sour, and spicy soup—that's the nature of pitta. Made up of the primal elements fire (mainly) and water (secondarily), pitta has hot, oily, sharp, light, sour, fluid, and pungent attributes—many of the same sensory qualities that summer surrounds us with.

It's a fundamental principle of Ayurveda that like increases like. In Ayurveda: Secrets of Healing (South Asia Books, 1998), Ayurvedic teacher and author Maya Tiwari writes, "The doshas are not simply the dynamic energy within the body; rather, they are influenced primarily by seasonal variations." As summer heats up, we become prone to accumulating excess pitta. If we already possess a pitta prakriti (nature), we're at an even higher risk of becoming out of balance.

Signs of pitta imbalance include diarrhea, burning sensations, skin irritations, odorous sweating, fever, inflammation, and a hypercritical or intense mental outlook. Pitta governs digestion and metabolism, so the fire may flare first in the small intestine and the stomach—pitta's main seats in the body—with excesses of digestive acid and bile.

What to do when pitta's boiling over? Keep in mind that doshic imbalances can vary in manifestation and severity, depending on many factors. If you suspect any health problems, seek a qualified practitioner. But if you're simply a touch overheated, tune in to your senses and try applying opposing qualities to maintain balance in the midst of summer's swelter.

TASTE Bitter, sweet, and astringent tastes calm pitta, so eat more foods like apples, grapes, zucchini, lettuce, cucumbers, cilantro, and fresh organic dairy. Eliminate or reduce your intake of alcohol, heavy meats, and fried, oily, salty, spicy, and sour foods. Instead of salt, use fennel seeds, coriander, fenugreek, and fresh lime juice for seasoning.

TOUCH Wear breathable natural fibers that have a cooling effect, such as cotton and linen.

SMELL Treat yourself to a fresh bouquet of tuberose, gardenia, or freesia. Or dab on a diluted essential oil: Try rose, jasmine, geranium, vetiver, or ylang ylang.

SIGHT Take a break from work that requires intense visual focus. Gaze at summer's verdant trees and meadows. Surround yourself with cooling hues of pearl white, blue, green, silver, and gray.

SOUND Listen to flute music and devotional songs to calm your heart and soothe your spirit.   PRANAYAMA Try cooling pranayama techniques, like Sitali and Sitkari, which are done by inhaling through the mouth and exhaling through the nose.

To do Sitali, sit in a comfortable position, make an O shape with your mouth, and curl the tongue lengthwise. Then, as B.K.S. Iyengar instructs in Light on Pranayama (Crossroad, 1998), "draw in air...as if drinking with a straw and fill the lungs completely." Withdraw the tongue, close the mouth, and hold the breath for five to 10 seconds. Exhale through the nose. Repeat this cycle for five to 10 minutes and then rest in Savasana (Corpse Pose).

If you can't curl your tongue, try Sitkari, which is similar to Sitali except that the tongue is kept flat. Part the lips and allow the tip of the tongue to protrude slightly. Practice gently and without intensity early or late in the day, when the air is cool.

SUMMER SOLSTICE CELEBRATION CLASS

2010-06-11T19:30:00.000-07:00

MONDAY JUNE 21^st, 5:30 pm – 7:00 pm at Breathing Room Studio, 122 N. Main St.-$12 fee

Solstice is a time for letting go of old stagnation, while inviting new openness within. Join Sara as you celebrate the longest day of the year by releasing your sadness, fear, pain, and suffering into the light of the summer solstice.Take this opportunity for solar healing, receiving the sun’s warmth, joy, and energy at its fullest capacity. Because the summer solstice offers direct and sustained sunlight, we will set our intentions to illuminate our dark places by letting in the light and applying nature’s rhythms and laws to our yoga practice.

THAI BODY WORK starting Monday June 21 in Livingston

2010-06-11T13:24:00.000-07:00

I want to start offering my Thai Body Work sessions on June 21 since it’s the Solstice and a good time to invite new openness within…..

I am so excited to begin incorporating what I learned in Thai Body Work Level II into my sessions. Many, many people have come to me for healing bodywork and many have returned again and again. I'm especially happy to have introduced Thai massage to a number of clients who'd never experienced it. As a way of thanking my current and future clients I want to do something a little gimicky, but fun. From July 1st through the end of September when you come for a massage you'll be entered into a monthly drawing to win a gift certificate for a 90 minute session. You can get into the drawing up to 2 times per month. I'll give away 1 gift certificate at the end of July & August.

Rates: 1 hr: $50 90 min: $65 2 hrs: $85

New clients get $10 off one 90 minute session.

$25 fee is requested if you need to cancel an appointment with less than 24 hours notice

THAI...some history

Thai massage originated 2500 years ago in India, developing out of the Ayurvedic and yoga traditions, with later influence by Chinese medicine. It combines deep compressions, passive stretching, joint mobility and acupressure to relieve muscle tension, enhance circulation, improve flexibility and balance energy. Typical responses to this bodywork include feeling taller and lighter, relaxed and invigorated, and having greater ease of movement. Clients who have experienced yoga and physical therapy often note the similarities to this bodywork. Thai massage is received on a mat while wearing comfortable clothing and is beneficial for people of all ages and lifestyles. I will tailor the session to your needs - whether you want to feel the burn of a deep, intense treatment or have a more gentle experience.

Holistic Benefits of Traditional Thai Massage

• Facilitates relaxation

• Heightens awareness

• Frees blockages in energy flow

• Invigorates the nervous system

• Relieves pain and muscle tension

• Increases ability to absorb nutrition

• Strengthens and rejuvenates the body

• Speeds recovery from exercise and athletic events

• Improves circulation of blood and lymph

• Increases flexibility and range of motion

• Gives a general feeling of well being, balancing body, mind, and spirit

• Enhances elimination of cellular waste and debris due to physical, mental and emotional strain

CALL ME for your appt. (406) 600-1994 or e-mail me at sarayoga3@yahoo.com

GIFT certificates available.....and..... what a WONDERFUL GIFT this is!!

What Janine says about my Thai Bodywork: "A Thai massage with Sara? Any time! Her rhythmically skillful hands pulls you, stretches you, nurtures you in such a delicious & healing way...you can only go into a trance state of deep relaxation!" Janine Fafard, Costa Rica

Hypnobirthing® in Livingston, MT: Childbirth education for safer, easier and gentler birth...

2010-06-08T21:38:00.000-07:00

The HypnoBirthing® Childbirth Education Program consists of (5) 2 hour sessions.

New Classes Now Forming: July-August 2010

Sunday July 11, 18, 25, August 8, 15 (5:00-7:00pm)

Course Highlights:

The Fastest Growing Childbirth Education Program in the U.S.!

HypnoBirthing® is a "full-service" childbirth education course, teaching everything NEEDED to prepare mind and body to have a healthy birth.

While HypnoBirthing® is effective and easy to learn at any time during pregnancy, even late third trimester, much can be gained by taking the class early so that proper nutrition, daily relaxation practice, and preparation of your mind and body for birthing can be developed over a period of time. The HypnoBirthing Institute is now recommending that expectant parents begin classes early in the second trimester, so that the relaxation becomes a way of life.

HypnoBirthing is different from most other childbirth education courses in the following ways:

Most births (90-95% of all births) are without problems, at least if we refrain from intervening in the process. Therefore HypnoBirthing® doesn't teach about complications. Why spend hours discussing things that only happen in a few births? Moms and dads often say that after they have finished their hospital childbirth course, they had the feeling that all births have complications and that they would be very lucky indeed to not have any interventions. So we don't go there. You have hopefully chosen your childbirth/obstetric provider wisely and if an unforeseen turn happens in your birthing, you have them to guide you in your options.

Most childbirth courses teach that pain in inevitable during childbirth, and suggest ways to cope and endure. HypnoBirthing® teaches that there is nothing inherently painful about birthing. Birthing muscles are like every other muscle in the body, and when they are functioning properly, they don't hurt. It is actually fear and tension that lead to pain. All childbirth classes teach that if you will relax, it will be easier. HypnoBirthing will give you the tools to do just that. Labor will mostly likely be intense and hard work, but it doesn't HAVE to be painful. HypnoBirthing doesn't promise that birth will be painfree, but many women report that they did not experience pain.

Many childbirth education classes teach what to expect in the hospital, how to be a "good patient" and how to help the mom have the best experience possible. HypnoBirthing® teaches parents to remember that this is also the BABY's birth -- he or she will only get one chance to be born. How would you like to welcome your baby into the world? If you keep your baby's interests in mind, you'll chose your birthing preferences wisely and you will have a wonderful experience too.

What Will I Learn?

HypnoBirthing® is a complete childbirth education program. You will learn what I like to call life tools. The relaxation techniques that you will learn are focused on birth. However, you will be able to use variations of these techniques for the rest of your life!

How Fear Affects Labor

You will learn how the uterus functions normally. This understanding will allow you to release fear and embrace the concept of easier, more comfortable birth.

Preparing Your Mind and Body for Success

In HypnoBirthing you will learn relaxation and visualizations that will see you through your labor and quickly bring about a renewed state of energy following your birth. You will also learn comfortable positions for your birthing day and how to get your body prepared for that very special day.

Breathing Techniques

You will learn three gentle breathing techniques to enhance your body's natural ability and encourage a calm and peaceful birthing experience.

Nutrition

Healthy mommies birth healthy babies. We will discuss good nutrition which is essential for your baby's growth and development. Many late pregnancy concerns can be minimized and even reversed through healthy eating and optimal nutrition.

How the Body Works with You and for You

Childbirth is a normal, natural and healthy function for women. You will learn how your body and baby are designed perfectly for birth. You will understand what the uteran muscles are doing and why, as well as the stages of labor...simplified.

Prenatal Bonding

Getting acquainted with your baby is a very magical experience and you don't have to wait until (s)he is born to enjoy making this connection.

Integral Role for Your Birth Companion

Birth companions are able to experience the joy of supporting mommy and participating in the miracle of birth. Companions are encouraged, however, many single moms have achieved gentle and fulfilling births.

We will also discuss exercise, laboring and birthing positions, birth preferences, breastfeeding and so much more!

How to Sign Up for Group Classes and Private Instruction

The HypnoBirthing classroom (3-10 couples) program includes (5) 2 hr. weekly sessions (once a week for five weeks). The fee for the classroom program is $250. A $50 non-refundable deposit is required, due before attending the first class, with the balance ($200) due at the end of class 1 unless other arrangements have been made. (Payable by check or cash only). Class Enrollment is on a first pay, first reserve basis. The classes generally fill a couple weeks in advance. There are occasional cancellations. To ensure your placement, it is best to sign up early to save your spot. Your $50 deposit reserves your space and allows for the purchase of your class materials. $250 covers the entire program for mother and birth companion: deposit, all sessions/classes, the textbook "HypnoBirthing- A Celebration of Life, 3rd edition" by Marie Mongan, 2 audio relaxation practice CDs, and class binder.

Private Instruction is offered as (4) 2 hour sessions or as an all day (6 - 7 hour) intensive session. The intensive program is reserved for mothers who are 35+ weeks pregnant and cannot feasibly attend many classes. The standard private option is $475 and the intensive option is $375. Both fees include instruction for mom-to-be and her birth companion(s), textbook, practice CD, and class binder. A $75 non-refundable deposit is required to book your private class(es), with the balance due at the time of your first appointment.

To sign up for group classes and private instruction:

Class deposit submitted ($50 non-refundable). This deposit reserves your space for a group class and allows me to purchase your class materials. For private sessions, this non-refundable deposit books your appointment and covers the first hour of your instruction (please contact me for the mailing address and to notify me that you will be making your payment: sarayoga3@yahoo.com or call 600-1994).

Be a strong WARRIOR 1, pure and simple

2010-06-04T21:24:00.000-07:00

This is one of my teachers' way of explaining this pose, and I simply LOVE IT! Thanks Susi.

Start Warrior 1 by stepping back from Tadasana. It easily brings your awareness to your hips and pelvis with safety, strength and stability.

1. Stand in Tadasana. Remember that two things have to happen to make the legs in Warrior 1 work. Your back leg needs to rotate and extend in the hip as the front leg moves into flexion at the hip and knee. Keep this pureness in mind as you step back.

2. If your hips become "unsquare" as you step back, it is a sign that you are going too far back and/or too narrow. So, shorten your stance front to back, or widen your stance left to right. See which stance (or combination of stances) brings freedom so that your pelvis naturally squares back up.

3. Connect into your feet. Feel the center of your heels, the ball of each foot, and the base of your pinky toe. Let your legs be strong but not rigid. Overcontracting your legs will reduce strength.

4. From there, raise your arms up,perpendicular to the floor, parallel to each other and reach actively through the little finger sides of the hands towards the ceiling. Put energy into your hands. Organic energy! Shoulders away from the ears, scapulas firm against your back.

BREEEEEEEAAAAAAAAATTTTHHHHHEEEEEEEE and soften the face by smiling, a happy and peaceful warrior is ALWAYS a much better warrior :)

...and...voila'!

When you work this way, there are no assumptions of how much body awareness exists. This deliberately tells you what needs to happen. As a resuit, your awareness actually rises and there is less of a tendency for overtorquing the spine or pelvis; and there is less opportunity for the front knee to fall inward and for the back to overarch. This is all because you are moving through your pure range of motion, which involves more ease, more balance, and fewer compensatory patterns in the knee, SI joints, or back. As a result, you feel much more grounded while in the pose. (You don’t purposefully try to ground, but by the nature of pure movement, you feel grounded.) And, when you come out, you feel lighter. Try it and see.

Costa Rica-Hawaii-Montana

2010-06-02T23:30:00.000-07:00

Hari Om!

We hope you are all well, practicing, teaching and sharing the yogic life. I have been traveling a little, being with my family and enjoying the warm weather. For the past 3 weeks I've been in a Ho’o Nanea which means “a place to pass the time in peace.” The amazing GARDEN ISLAND of Kauai has been our home and we have been blessed by its beauty, friendly people, amazing vegetation, vibrant ocean. I've enjoyed every second walking on the beach, smelling the ocean air, feeling the warm tropical breeze on my skin and soaking up the sun.

Tomorrow we return to the mainland. We will be driving through the coast of Southern California, reuniting with old friends and experiencing this new journey that awaits. We will be back in Montana for the summer and I am blessed and honored to be able to teach yoga at Breathing Room Yoga in Livingston again. Teaching yoga is one of my great joys and I am so happy to return to Livingston for the summer, and to its warm, inspiring community. It is my hope to challenge each person to find your individual edge, maybe break some boundaries -and to also find a collective rhythm as a class-sharing our personal goals, motivations and practice with one another. THE SCHEDULE OF MY CLASSES WILL BE POSTED SOON!

BALANCING in yoga poses

2010-06-02T23:27:00.001-07:00

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

The practice of asana involves the practice of balancing oneself. Superficially the balance is at the physical level, but it involves the balance of our mind and thinking processes. The meaning of asana is steadiness and comfort, to maintain the position and balance the body parts.
The physical balance of our body depends on the following factors -

The vestibular sense in our ear.
The eyes.
The sensory impulses from the muscles and the body parts.

The vestibular sense consists of the semi circular canals and the utricle. The semi circular canals are sensitive to the rotator movements of the body parts, while the utricle is sensitive to the linear acceleration of the body. The function of vestibular sense depends on the acceleration, the speed of the movement .So if the speed is more the stimulus is more and maintaining the balance is difficult. On the other hand if the movement is slow balance is achieved faster as the vestibular sense is stimulated less.

The utricle is also stimulated by gravity. The sense of orientation of head and body parts in the space is dependent on the utricle. In the upright position it is stimulated the least and in the inverted positions it is stimulated the most. Leaning of the body in various positions also stimulates this activity.

The eyes are helpful in maintaining the alignment of the body. The cerebral cortex receives signals from the eyes and the postures are adjusted accordingly. Co ordination of both eyes and the movements involves the activity of the cerebral cortex. It is most important for coming in and out of positions. Both the eyes can keep a check on the alignment of the body parts and also the speed of the movement can be checked.

The sensors from all the muscles in the body are continually sending signals to the cerebral cortex. These signals are useful even if the eyes are closed. But many times these signals can be deceiving. Initially for the alignment of body parts it is not reliable to depend on these signals. The eyes are helpful in checking the alignment in such conditions.
The practice of yoga is helpful in improving the functioning of the balancing mechanism, particularly the balancing postures and the inverted positions. The practice of yoga helps in balancing the activity of the nerve impulses generated in this balancing mechanism. During the practice of yoga there is involvement of mind as well as control of breath.

The voluntary involvement of mind and willful control of breath reduces the cortical activity. The autonomic functioning of the cortex is reduced and the functioning is taken over by mind and will. It creates better control over the body functions and the mind. Further it is helpful in improving the balance and co ordination of the body functions. The mind becomes more stable and focused, even the thinking processes are controlled and balanced.

So the practice of yoga helps in balancing the body and at the same time it helps in balancing the mind. The perfect balance of body and mind can be achieved through the practice of yoga.

- Dr.Prafulla Dorle

Pose of the month- VEERASANA

2010-06-02T23:22:00.000-07:00

In this classical asana the position of the body becomes like a warrior. It is a great position for strengthening the legs, lower back, opening the hips and stretching the back and abdomen.

The name of this asana does not completely correspond with the Sanskrit name however it roughly means brave, particularly due to the way that the asana is performed as it looks like a brave man taking position to attack his enemy.

STANDING:

1.Step the left leg forward at a maximum distance from the right leg.

2.Bend the left knee at a 90 degree angle (calf to ground 90 deg and calf to thigh 90 deg) and place the hands on the knee, palms joined together.

3.Exhale and while inhaling raise the joined hands up over the head, let the neck fall back so the gaze is towards the ceiling and arch the spine backwards. Continue to maintain the asana, breathing normally.

The asana position:
In this position there should be enough distance between the legs. Ideally the front leg should be bent at a 90 degree angle but whatever is comfortable should be performed. The back leg should remain straight. The arms, neck, back and back of the leg form a nice arch which is desirable in this position. To keep an arch there should be some pressure on the back leg and foot to maintain balance and also to move the strain away from the front knee. The arms should remain close to the ears and the neck bent back.

Releasing the asana position:

Slowly straighten the body and the neck, lowering the arms back down so the hands rest on the knee.
Straighten the knee and release the hands.
Restore the left leg to its place and return to standing position.
Practice on the opposite side.

Anatomical focus:
The back, pelvis and legs

Awareness:
Deep breathing, (mostly chest breathing as abdominal breathing becomes little difficult as there is stretch is on the abdomen), awareness of arch of the spine and stretch into the hips

Do:

Place the right foot at a 45 degree angle to the left foot. (The angle may vary as per the convenience of every individual.)
Keep the hips and torso facing the front.
Bend the left leg to a 90 degree angle so the thigh is parallel with the floor if it is comfortable to do so.
Raise the arms straight over the head with palms joined in Namaskar position.
Take the arms backwards as far as possible.
Pull the shoulders back, open the chest.
Keep both the heels on the ground.
Stretch the entire body in the backward direction while maintaining the balance and pressing the hips downward.

Don’t:

Bend the arms or the right leg.
Try to align the left foot and right foot in one line.
Loose balance.

Benefits:

Improves the strength and blood supply to the joints like the ankles, knees, hips, lumber region, cervical region and shoulders.
Abdominal muscles are stretched so helps to remove fat from the region.
Helps to maintain the proper balance of the body.
Improves the flexibility of the spinal column.
Puts pressure on the digestive organs and increases their efficiency and function.
Strengthens the legs.
Puts pressure on the nervous system and improves coordination of the nervous system with the musculoskeletal system.
Improves balance.
Relieves tension in the neck and shoulders.
Expands the chest and diaphragm, encouraging deep breathing.
Reduces fat around the pelvic region.
Tones the reproductive organs.

Therapeutic applications:
Obesity
Gynaecological problems
Asthma
Thyroid problems

Precautions and Contra-indications:

The process of bending backwards should be slow and controlled in order to maintain balance.

Duration: Up to one 1 minute

Variations and tips:
It is important to get the balance of an arch and also a stretch into the legs. Do not try to bend the front knee so much that it is difficult to arch the back. In the same way do not arch the back and prevent the stretch into the front leg.
Make sure that you turn the hips and shoulders to the front before coming into the asana.
Press down with the back leg as well so that there is not too much pressure on the front knee.

A word on traditional yoga

2010-06-02T23:18:00.000-07:00

The meaning of the word Yoga is to join. It is a process of synthesis and not analysis. We have to combine everything. The practice of the yogic techniques must be a combination of all. I want to clarify this point in detail.

There are many practices explained in Yoga. There are eight components in Ashtanga Yoga. Each component is further subdivided into a number of practices. There are many, many practices like these. One should not practice only one or two practices only. But at the same time it is also not possible to practice all. So we must select some of them and not only one of them. This selection is also very important from an individual point of view. The selection will also depend on the environment around the practitioner.

How to practice Ashtanga Yoga ?

One should follow the five Yamas and Niyamas as much as he can, in his daily life. He should practice some Asanas daily. The selection of Asanas will depend on his daily schedule. 8 -10 Asanas are required to be selected and practiced regularly.

One must keep some time reserved for the practice of Pranayama, the breathing exercises. He can practice pranayama as he will be learning the techniques slowly.

Some sort of meditation should also be practiced daily. The level of meditation will depend on the spiritual level of the practitioner. This can be started with the plain chanting of Aum or any other mantra.

Here is a recommendation for one hour daily practice.

Start with the chanting of Om 5 times.

Sunsalutations 12 rounds - 10 mins

Different selected Asanas for about 25 minutes.

Pranayama: Deep breathing or selected type of pranayama for 15 minutes.

Meditation on breath or Om - 10 minutes.

Live a yogic life.

Hari Om Tat Sat

a few feedbacks from my Yoga Therapy classes

2010-04-23T13:45:00.000-07:00

Cristina: “I really enjoyed last weeks class. It was easier for me to concentrate on my breathing while doing the postures. It was also easier to let my mind focus on my body and not wander around.”

Maria Lucia: “What I noticed during the class and afterwards is that I was more aware of my body in the sense that the breathing during class made me be more aware of how tight and rusty all my muscles are specially the tiny ones in my back. And of course breathing helps me loosen up the muscles and stretch them a little bit more. I recurred to breathing whenever I felt tense but to tell you the truth I forgot often about my breathing!”

Monique: “Tks for everything. Your classes really helped me and will miss them. My feedback is: I improved: Muscle strengthening, Muscle stretching and Flexibility, Overall Posture, Body Awareness, Breathing, Energy level, Sleep, Breath awareness, Increased awareness of Prana, Overall stress reduction, Greater peace of mind, Less upsetting and irritated, Less anxiety or depression”.

Feedbacks from the Costa Rica Yoga Adventure Retreat

2010-04-23T12:55:00.000-07:00

Sara,

I don’t know if I have any constructive feedback because IT WAS ALL WONDERFUL!

The accommodations were the best, you are right about Los Lagos having something to make everyone happy. We felt very comfortable letting the kids be on their own during our stay and the staff was very good. I loved walking across the hanging bridge to go to the pool/office area. Thanks so much for arranging for the volcano to be visible for most of the stay!

The waterfall was spectacular, a simple hike for such a spectacular opportunity and an excellent way to start day two. The boys were amazed and so were we. It seemed like we tolerated the exercise on the trip well, maybe because we live at a higher altitude.

Eco Thermales was especially nice, I felt I was truly in paradise there. I would recommend everyone have lunch, it was superb. I could tell that the family the owns the hot springs really love their place and know just how to share it so it can be truly appreciated.

The zip line tour was very fun. The views were another way to appreciate the La Fortuna area. The staff was very professional and most helpful there and I felt safe during the entire escapade.

Villas Tranquilas is a super facility and I appreciated it’s private, quiet setting. Again, I felt comfortable letting the boys be on their own. The staff was very helpful, and we really appreciated the guard getting the aloe and the maids being so flexible.

Manuel Antonio Beach was great, the kids were so happy trying surfing and MASS did a very good job.

OK, I am running out of superlatives now, and I’m only on day 5. So here is the summary:

I would recommend this trip to any family that loves the outdoors and wants to see Costa Rica with the best guide in the country. Sara, you made the trip an unforgettable experience for every member of my family. Alberto and Wilbert were superb, flexible and fun. One of the most important things that made the trip go so well was the transportation. Having no experience in getting around the country, I have a feeling we could have never seen as much as we did without the scheduling you made happen. The soccer game arranged with the locals was something the boys (and my husband) will talk about forever – a way to relate to another culture without knowing anymore than please and thank you in Spanish. I was so happy to practice yoga with you. It could not have been a better experience for us. Both Jeff and I want to keep the relaxed, rejuvenated feeling moving through our daily lives back here in Montana.

My highlights: full moon yoga, eco thermales, watching the kids get a surf lesson, the beaches at Manual Antonio, the zipline, La Fortuna waterfall, the Ticos/Ticas, our guide

Favorite Food: breakfast at Orquideas Inn, Eco Thermales, Lizano beans and little corn tortillas, pineapple, family dinner in Arenal

Minor adjustments to consider: Damas Island Estuary in the morning if you want to see monkeys. (Having said that, I found the experience to be most peaceful and liked paddling out during low tide and returning at dusk with high tide)

I hope the trip was a good experience for you. You were so accommodating, organized, and pleasant to be with, I know it took a large amount of energy to keep us all happy. I hope you are getting recharged !

I sure wish I had purchased about 20 packages of the dried pineapple and 20 bottles of Lizano sauce. Looks like I’ll need to be visiting again. Gayla Nicholson- Livingston, MT

I loved the retreat and felt that it was just what I needed and desired. I could have had it be a bit longer, but also think the time was perfect. I did not feel too rushed about anything and enjoyed that we had ample time to experience things. I loved the jungle, loved the beach. I would say what I liked the least was the waterfall, only because it was crowded, which you can’t do anything about. On the other hand, I loved the waterfall because we got to swim in that beautiful pool. I loved the Manuel Antonio tour, I enjoyed being with other Ticos who we could talk and converse with. I know the boys and men LOVED the soccer game and of course us girls loved our spa evening. Loved the beach and yoga and would love more yoga, but only if it did not take the place of something else. Actually the amount of yoga we did was perfect, yes I could have done more and enjoyed it, but we were so tired each day that I don’t know how energized I would have been. I liked the gentle yoga sessions and the Five Tibetan yoga sessions you taught, I loved doing some different things in yoga. I would have loved two days of just plain relaxing, so that is why I would have loved having the trip a bit longer, so we could have had massage (by you), session with Janine and just some hanging out time. Again, fabulous time, loved the interaction with the locals and that is one thing you bring to it and I like that we can intermingle with the Costa Ricans, because that is what I like about travel, experiencing the culture as first hand as you can. I would suggest that in the future I would have people take a bit of Spanish before the trip so they can feel they are working on being part of the culture, at lease they are trying. I would also liked a day in San Jose to visit museums or to see the market. Next time we come, and we will come again, I know I would love to go to the Caribbean side, the Nicoya Peninsula in the NW part of the country – I am not sure it that is what it is called – oh and of couse the Osa Peninsula, not to spread out am I, see we will have to do at least two more visits back there.

If you need any quotes about how wonderful an experience it was I can provide you with a lot from my whole family- Amy Titgemeier Steven- Livingston- MT

Hi Sara,

I'm very happy to give you feedback information about your retreat. I so appreciate the time I spent with you, your daughter, the yoga sessions, the setting and the other wonderful people on our retreat and in Costa Rica. The time and energy you spent putting all this together had to be enormous. This last year has been a very difficult year and you provided me with a respite I will never forget. Even though I didn't always feel very proficient in some of the postures, it was so rewarding, energy lifting and yet peaceful, I was able to renew my spirit. I thank you for that gift.

The things I loved best ~~~ there were so many. I certainly enjoyed yoga at the base of a glorius volcano, and then on the top of a building looking over the lights of the city with a full moon overhead. How lucky we were! You provided so many activities to choose from, I cannot imagine a complaint.

Anyway, Sara, I thoroughly loved every minute of yoga, your meditations, your presence and your opening the door to all possiblities through yoga.

Very grateful,

Cheryl Kennedy, Florida

Advice from a tree:

2010-02-08T19:01:00.000-08:00

1. Stand tall and proud. 2. Sink your roots on the earth. 3. Be content with your natural beauty. 4. Go out on a limb. 5. Drink plenty of water. 6. Remember your roots. 7. Enjoy the view. Ilan Shamir www.yourtruenature.com -copyright.

Honor Yourself: The Inner art of Giving and Receiving

2010-02-08T11:43:00.000-08:00

I would like to share this amazing book with you,

Sara

Honor Your Own Style

by Patricia Spadaro,
author of Honor Yourself: The Inner Art of Giving and Receiving

Patricia Spadaro
Practical Spirituality website

Honor Yourself

Life is never a one-size-fits-all formula. If you are to develop and give your gifts, you must honor who you are and celebrate your own voice. Depending solely on others is like taking a long walk in borrowed shoes. If the shoes are even a bit too big or small, they can be very uncomfortable. If you walk long enough under those conditions, you’ll get blisters. Eventually the pain becomes so bad that you can’t go on. That’s what happens to you when you force yourself into a mold that isn’t your own. The remedy: walk at your own pace and in your own shoes.

Admittedly, I’ve been somewhat recalcitrant on this point, and therefore life has generously given me many lessons to teach me to trust myself and to be myself. One dramatic lesson came when I was hiking in the beautiful Teton Rangenear Jackson Hole, Wyoming, with two friends. Both walked briskly, covering more ground more quickly than I could. At the time, I didn’t think about the fact that nature had endowed these women with long, strapping legs that could scramble up the steep path like mountain goats. Instead, I blamed myself for not being able to match their pace. “Something is wrong with me,” I thought to myself. “I must really be out of shape. If I just push a little harder, I can keep up.”

So that’s what I did. I pushed, and then pushed some more. My strategy worked, but halfway through the hike, the consequences set in. I pulled a muscle in my hip without realizing it. The ache I felt at the time was tolerable until we started the long descent down the mountain. At that point, every step I took was painful. It hurt so much that I couldn’t even bear to carry my small backpack.

I don’t remember much about the sights, smells, or sounds of that day. I don’t remember much of anything except the pain. I forfeited my ability to enjoy the trek by struggling to keep up with someone else. But I did learn an invaluable lesson: if you don’t walk at your own pace, you will only end up hurting yourself. Over the years, when I’ve been tempted to take an action that doesn’t honor my own style, speed, or destination, I’ve thought back to that experience. In a few cases, I wish I had recalled that episode sooner. It might have saved me the anguish of another long practice session in self-reliance.

Excerpt taken from the new book Honor Yourself: The Inner Art of Giving and Receiving by Patricia Spadaro. For more tips and inspiration, visithttp://www.practicalspirituality.info/About-Honor-Yourself-by-Patricia-Spadaro.html.

You can't miss out on this amazing experience!

2009-11-26T12:45:00.000-08:00

COSTA RICA SPRING BREAK YOGA ADVENTURE

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

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

2009-11-19T12:46:00.000-08:00

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

Posture of the week

2009-10-28T06:27:00.000-07:00

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!

ROOT CHAKRA- MULADHARA

2009-10-14T13:14:00.000-07:00

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.

Poses:

*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)

Shavasana

*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.

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

2009-10-10T15:09:00.000-07:00

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.

Pregnancy & Yoga

2009-09-27T13:32:00.001-07:00

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.

PREPARATION BEFORE PREGNANCY-

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

2009-09-27T13:28:00.000-07:00

"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 )

Thai Massage- September offers

2009-08-28T06:49:00.000-07:00

Benefits of Thai Yoga Massage: Reduces stress, chronic pain and tension, Increase 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.

GROUPS now FORMING in LIVINGSTON

2009-08-13T13:42:00.001-07:00

Hypnobirthing®
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
-------------------------------
PRENATAL YOGA (5 WEEK SERIES)
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

FULL MOON YOGA

2009-08-13T13:39:00.000-07:00

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.

THINGS TO BRING to the OUTDOOR FULL MOON 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

2009-08-13T13:38:00.000-07:00

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

2009-08-13T13:26:00.001-07:00

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.

Awareness:

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

Do:
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.

Don’t:
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.

Benefits:
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:
Asthma
Cough and cold
Constipation
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.

Duration:
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:

Sarvangasana
Viparit Karni
Ashwini Mudra

Follow up poses:

Vistrut Pada Halasana
Karnapeedanasana
Matsyasana – to counterbalance the Jalandhar Bandha
Chakrasana

The significance of this month in India

2009-08-13T13:12:00.000-07:00

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.

YOGA FOR BLOOD CIRCULATION

2009-08-13T12:50:00.001-07:00

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.

Prenatal Yoga

2009-07-28T02:53:00.000-07:00

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.

Earth hour

2009-03-28T18:44:00.000-07:00

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.

Bringing the Miracle of Mindfulness to the Miracle of Life

2009-03-21T21:59:00.000-07:00

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