Happy Tuesday, Shoeboxers.
We're finishing up part two of our guest post with Jennifer Henry, and below we have tips 5-7.
We're also still gearing up for her 3 hr master class on July 9th, (More details here: bit.ly/k9B8uT)
5. In each movement make sure to breathe in and out through the nostrils, matching each breath to each movement...
...elongating the breath, even if the heart beats fast and asks you to respirate more quickly. This makes one calm and able to proceed without ceasing in the presence of stressful experiences, both physically (i.e., running, swimming, cycling or hiking long distances w/ a heavy pack) and mentally reducees or eliminates anxiety that comes up when faced with hard work.
6. To protect the soft tissues in the wrists, whenever weight is in the hands, press down with the knuckle of the index finger that meets the palm...
...and curl the tips of the fingers into the mat. The hands and forearms have many muscles in them, but tend to be dominated by the major muscle groups of the outside layer. Many of us need an extra boost of strength in that region as the large group of muscles are not strong enough to bare the weight of the body. Pressing down through the index finger engages the secondary group of muscles in the forearm, adds extra strength we didn't know was available and takes the stress out of the wrist joint. It also enables the shoulders to fit properly into their joints, as it creates a type of rotation in the entire arm.
7. Wash hands and face before practice...
...and don't wear lotions so your mat doesn't become slippery! It is also a good ritual to remind yourself you are preparing to cleanse your system. The ancient Sutras of Patanjali explain 8 limbs for yoga practice, like that of a tree. The first and second limbs (yamas and niyamas) describe 10 personal and social codes one should follow, cleanliness (saucha) being one of them. The third limb is the practice of posture (asana), which most of us begin first.
Namaste,
Team Shoebox
Tuesday, June 14, 2011
Friday, June 10, 2011
7 tips to get the most out of your yoga practice (and new yoga class to the schedule!!!)
Hi Shoeboxers -
Today we have a guest post from Jennifer Henry, our regular Ashtanga yoga teacher.
But before we get to that, NEWS ALERT!!!! Jennifer has just added another yoga class to the schedule from 6-7 PM on Mondays,
Enrollment for her Ashtanga Master Class is still going strong, (you can still get in on the action here: bit.ly/k9B8uT ) and she's decided to prepare 7 tips to help you prepare for class and the extended workshop. We've decided to turn this into a two part series, for you to get the most out of the material, get a chance to absorb it then take on the next set of instructions.
1. Come to practice with an empty stomach.
Try not to eat anything solid for approx 4 hrs before practice. A little yogurt or some nuts can be taken before, if necessary. Many of the poses are meant to affect the digestive system and it is good not to toxify the body with matter in the intestines and bladder. It also aids in adding comfort to a practice that works to create a suction-like feeling in the lower abdomen.
2. Keep the lower abdominal region engaged throughout every inhalation and exhalation.
Think, "Inhale, navel towards the spine, exhale, navel towards spine.". Ultimately this should help one find that tautness in the entire body cavity and begin to awaken the perinium and other diaphrams within the torso. This is the essence of "core strength". Breathing should be done expanding the ribs and lungs of the upper torso, not the belly, unless otherwise instructed for restorative systems.
3. When in downward dog or a forward bend rotate the tops of the thighs toward each other.
This helps us find and isolate the lowest abdominal muscles that seem to be the most difficult to locate and engage. Over time, the inguinal region will become strong, taught and charged with energy and the perenium will engage as well, becomming coordinated and intentional. This will also "lift" the weight out of the hips and give a lightness and bouyancy leading the way to a sensation of "freedom" within the poses.
4. In any position, but especially forward bends, pull the shoulders back away from the ears, giving yourself a long neck.
This furthers the process of creating a suction-like feeling within the cavities of the torso, essential for balance, strength and longevity. The relationship between the shoulder and abdominal region will begin to come to life and increase a sense of lightness within one's posture in general.
Pretty cool stuff, eh? We'll be posting part 2 next week. Stay tuned.
Namaste,
The 'Box
Today we have a guest post from Jennifer Henry, our regular Ashtanga yoga teacher.
But before we get to that, NEWS ALERT!!!! Jennifer has just added another yoga class to the schedule from 6-7 PM on Mondays,
Enrollment for her Ashtanga Master Class is still going strong, (you can still get in on the action here: bit.ly/k9B8uT ) and she's decided to prepare 7 tips to help you prepare for class and the extended workshop. We've decided to turn this into a two part series, for you to get the most out of the material, get a chance to absorb it then take on the next set of instructions.
1. Come to practice with an empty stomach.
Try not to eat anything solid for approx 4 hrs before practice. A little yogurt or some nuts can be taken before, if necessary. Many of the poses are meant to affect the digestive system and it is good not to toxify the body with matter in the intestines and bladder. It also aids in adding comfort to a practice that works to create a suction-like feeling in the lower abdomen.
2. Keep the lower abdominal region engaged throughout every inhalation and exhalation.
Think, "Inhale, navel towards the spine, exhale, navel towards spine.". Ultimately this should help one find that tautness in the entire body cavity and begin to awaken the perinium and other diaphrams within the torso. This is the essence of "core strength". Breathing should be done expanding the ribs and lungs of the upper torso, not the belly, unless otherwise instructed for restorative systems.
3. When in downward dog or a forward bend rotate the tops of the thighs toward each other.
This helps us find and isolate the lowest abdominal muscles that seem to be the most difficult to locate and engage. Over time, the inguinal region will become strong, taught and charged with energy and the perenium will engage as well, becomming coordinated and intentional. This will also "lift" the weight out of the hips and give a lightness and bouyancy leading the way to a sensation of "freedom" within the poses.
4. In any position, but especially forward bends, pull the shoulders back away from the ears, giving yourself a long neck.
This furthers the process of creating a suction-like feeling within the cavities of the torso, essential for balance, strength and longevity. The relationship between the shoulder and abdominal region will begin to come to life and increase a sense of lightness within one's posture in general.
Pretty cool stuff, eh? We'll be posting part 2 next week. Stay tuned.
Namaste,
The 'Box
Thursday, June 2, 2011
For the next 2 days... 2 classes for $15
Hi local Shoeboxers!
We are creating a 2 day special, as an incentive to take classes this month. With summer in full swing, we want to make sure you're still coming to the studio :-)
Super simple - 2 classes for $15. They expire July 10th. You can buy as many 2-fers as you want, but only buy as many as you think you can use through July.
Its pretty straight forward and self explanatory.
Here's the link
(You can purchase until Friday at Midnight)
We are creating a 2 day special, as an incentive to take classes this month. With summer in full swing, we want to make sure you're still coming to the studio :-)
Super simple - 2 classes for $15. They expire July 10th. You can buy as many 2-fers as you want, but only buy as many as you think you can use through July.
Its pretty straight forward and self explanatory.
Here's the link
(You can purchase until Friday at Midnight)
Subscribe to:
Posts (Atom)