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Each month, “My Better Day” newsletter will contain tips for your yoga practice, yoga quotes to bring yoga off the mat and into your life, affirmations to brighten your day and motivate, and more! It is my deep wish for your well-being that I send this newsletter to help make your day a Better Day! Namasté,
“You must learn to be still in the midst of activity and to be vibrantly alive in repose.” This quote reminds me of the definition of “Hatha” as in Hatha Yoga, the style of yoga A Hatha yoga vinyasa practice (breath synchronized movement) is a way to balance the two energies. You are both active in your poses and receptive to what your body is telling you with each breath. Your practice on the mat teaches you to “be still in the midst of activity and to be vibrantly alive in repose.” You learn to incorporate opposites into your practice as well as your life.
Crocodile pose (Sanskrit term: Chaturanga Dandasana)
Beginner’s option:
Beginner’s tip: Still unsure on your form? You can try a practice pose against the wall in upright position to see your arm placement perhaps next to a mirror if you are not in class and can ask the teacher. Place your hands in front of you, palms down against the wall, with fingers pointing upward, adjusting the placement of your hands so that as you dip toward the wall your forearms stay perpendicular to the wall and parallel to the floor. If you’re like most people, you’ll start higher than you need to and will need to adjust the hands down. Once you see the form you are looking for, take a note of where your “heart center” is in relation to your hands. That is where you will aim to place your heart center on the mat in comparison to your hands.
Advanced option:
The following phrase is one I picked up from one of my favorite books: A Year of Living Your Yoga, Daily Practices to shape your life, Judith Hanson Lasater, PhD., P.T. I used to save this phrase for special moments I wanted to honor by being more present in the now. I’d simply say either out loud or to myself, “This very moment”. I’d use it when I was hugging my husband or another loved one I treasured, or when I was having an awesome time with friends. I’ve started to use it even in ordinary moments to call attention to being present. There was a card I had in my old office cubby-hole for the longest time that said: “Ordinary day, let me be aware of the treasure that you are.” It wasn’t until when one day wasn’t so ordinary that I realized how much wisdom that card quote contained. If you found the above thought-provoking, please consider taking my meditation
If you are familiar with chakras, then you can tell from my logo that I love chakras. The rainbow-colored spheres within my logo are representative of the chakra system within the body. If you are unfamiliar, here’s a quick lesson: There are seven energy centers called chakras (literally “wheels”) that store energy/life force/prana. They are along the spinal column and correlate to major nerve ganglia branching forth from the spinal column. Each has a different relationship to a gland in the body’s endocrine system. Each stimulates different organs and systems in the body. Hatha Yoga activates these energy centers releasing the energy that flows through the spine. Yoga helps these energy centers/nerve bundles to function correctly clearing blocks that may be there. Each chakra also is associated with a mental/emotional focus. In each newsletter I’ll highlight how you can work with a particular chakra to correspond with the season.
Red—the color of Autumn leaves, fires in our hearth and decorative/symbolic candle flames. Big, bold, vibrant red flannel shirts, red holiday decorations, red pointsetta flowers and bright red bows. Red noses and red cheeks from being outside building the first snowman, making our first snow angel, and perhaps shoveling and scraping the car. There’s also the possibility of “seeing red” at all the family gatherings about to take place in the next couple of months, and contemplating the worries of “going into the red” with all the shopping! Breathwork : You can sit, stand, or lie down for the following breathing and visualization exercise. Start with some deep breathing using all of your lung capacity—Three-Part Breath. We typically only use the top part of our lungs. By using what’s called Three-Part Breath, or complete breath, we get to the lower part of the lungs, using our lung’s full capacity from top to bottom. Breathe deeply into the lower abdominal area, continuing to inhale filling the entire torso with breath on up to the upper collar bone area—belly to ribs to chest. Then release the breath in reverse order—chest, ribs, belly—squeezing your abdomen to remove as much old air as possible. This “squeezing out the old air” facilitates an even deeper inhale on the next inhalation. It’s also a great time to visualize “letting go” of stressors on the exhale, and “welcoming in” all that life has to offer on the inhale. I also like to think of it as gathering back all the energies we’ve scattered out and bringing them back to center. Visualization and Affirmation : Next, visualize a stream of red light showering down over you from above. Picture the red energy flow from above pausing to circle in the lower pelvic region and then send it down, down down your legs and into the earth like roots of a tree, grounding you, supporting you. Say one of the following to yourself, picking the ones that resonate with you, or one of your own choosing:
“Seal off” your visualization by surrounding yourself with a protective white light (or whatever color you find protective). Imagine it surrounding you, protecting you, comforting you. During the cooler seasons, as well as during stressful times like the holidays, it’s important to take care of your physical needs. Grounding brings us back to our center so we can move back into our “every day” more focused and better able to meet the day. Meditating on the roots of a tree grounding you enables you to pull up stability and strength from the ground beneath you. Diet and the Root Chakra: Eating root vegetables like beets, carrots, potatoes, sweet potatoes, turnips, yams, etc., is also very grounding. Beans, legumes, nuts, tofu and soy products are also grounding, comfort foods as are seeds like pine nuts, pumpkin and sunflower seeds. Aromatherapy and the Root Chakra: Scents can also be very grounding. I’m sure you all have your favorite scent from childhood. So that may be a good place to start. Some possible grounding scents to try: Sandalwood, patchouli, pine, cedar, balsam fir or frankincense. If aromatherapy interests you, I use Young Living Essential Oils™ which are therapeutic, food-grade oils. Please inquire if you are interested in purchasing a favorite grounding scent and I can add your request to my personal monthly order. Alternatively, my longtime friend and Webmaster, Brenda Brousseau has an excellent selection of oils as well. Visit her at www.pinkmoonhallow.us Gem therapy and the Root Chakra: Gemstones amplify the energy when placed in contact with your chakras. For those of you unsure on this subject, consider that it’s scientifically proven that everything is energy. Nothing is really solid. Why wouldn’t the energy of a stone work effectively with the energy in our bodies just as some research speculates that the energy of computers, cell phones, and microwaves may affect our bodies? At the very least, I find that holding a favorite stone is like a talisman for me, or a “worry stone”. As my favorite author, Wayne Dyer, likes to say, “If it’s a placebo effect, I’ll take two”. Grounding stones to consider include: Hematite, smokey quartz, garnet, and black tourmaline, among others. If gem therapy interests you, you can find a great selection at www.crystallinelight.com. I’ve known Jennifer, the owner, for many years and love her products! Yoga poses for grounding: I personally feel that all yoga poses are grounding. In particular, the following are noted as good for activating the root chakra: Chair pose, knees to chest pose, easy-seated pose or lotus pose, seated cat/cow pose, child’s pose, and final relaxation pose, among others.
In keeping with the grounding chakra focus above, the following hand mudra is said to help with periods of tension or strain or tiredness. It’s called an “Energy-charging Mudra” and also referred to as “Shivalinga”:
The suggested timeframe is twice a day for four minutes, some say seven to ten minutes. Do it as many times a day as you like and feels good, I say! You could do this waiting in line, while talking on the phone at your desk, once in the AM upon waking, once in the PM just before bed, during a stressful meeting or just after, etc. The right hand here symbolizes masculine energy, new beginnings, transformation, clearing the old to make way for the new. Each of us has all we need within to facilitate our own transformation. The receptive left palm/bowl receives the energy of the upraised thumb as you pick your breath pattern to reflect your current need. Do you want to calm down the tension or recharge your batteries? Then either breathe slowly extending the out-breath to calm your mind, or vigorously with a pause in between out and in breath to activate your energy. Think of accepting all the energy you need and funneling it through the right thumb down into your left palm and into your body. Visualize the energy flow coming in and down filling any void you feel you might have. Remember the universe always fills a void. Why not visualize filling it with what you desire? You could also try adding one of the grounding mudras I listed above if you like. This mudra is said to be very healing. I believe the power of the mind coupled with the symbolism in the hands prompts your own healing powers.
I love affirmations and use “oracle” decks to provide a positive boost in the morning or whenever I need a lift. It’s my way of telling the Universe I’m open to listening to their message: “Have at it!” “I’m listening!” “Tell me more!” I hope you enjoy as I introduce some of my favorite cards and quotes in my newsletters! These make great gifts for any occasion.
Prosper from a position of power: Invite prosperity into your life. Create a daily practice that helps you feel abundant. Keep an affirmation journal. Wear out the old tapes about why you don’t deserve to prosper. Grow things that bring life. Trust yourself to find prosperous paths. Post notes on your computer screen, steering wheel, bathroom mirror and inside your wallet to remind yourself that the universe wants you do well. Talk yourself out of giving up. Be willing to be a little afraid. Hold out your hand. Help yourself through. Be ready to be amazed. Take your time. Practice abundance. Leave large tips. Leave inspirational quotes in chalk on the sidewalks. Leave works of art on street corners. Leave negative thinking behind. Leave room for good things to happen. Leave everything better than you found it. Leave nothing out. Leave the door open. Collage pictures of your prosperous life. Turn your imagination loose and visualize how this will be true for you in a month, a year, 5 years, 25 years, when you’re 85. What is the bridge that will carry you there? Find ways to walk across it one step at a time. What does your dream life say to you? What does it tell you about who you are? Know you are being guided to your greatest good and watched over every step of the way. When you feel stuck, reach for the next branch, stretch your whole self out and jump. What’s the worst that could happen? Remember you are far bigger than anything that can happen to you. Make a magic toy box to carry with you. Find little treasures that make you laugh and remember your dreams and visions. Dream with your eyes wide open. Live with your heart on fire. Plant seeds. Watch your prosperity grow. Dreams come true because we invite them to. Invite your big dreams out to play. To purchase this wonderfully whimsical, inspiring, thought-provoking Enrichuals© deck, Suzanne has graciously agreed to let me make them available on Better Day Yoga’s product page online! How exciting! I only plan to gather products I thoroughly enjoy. Check the Products page for updates.
Joyful Music and Laughter Do the Heart Good. Music that makes you happy also benefits your cardiovascular system according to the University of Maryland School of Medicine Study. This healthy response matches what the same researchers found in a 2005 study of laughter. (Watch the stressful music as it has an opposite effect!) “We had previously demonstrated that positive emotions, such as laughter, were good for vascular health. So, a logical question was whether other emotions, such as those evoked by music, have a similar effect,” said principal investigator Michael Miller, MD, director of preventive cardiology at the University of Maryland Medical Center. “We knew that individual people would react differently to different types of music, so in this study we enabled participants to select music based upon their likes and dislikes.” “We don’t understand why somebody may be drawn to certain classical music, for example. There are no words in that, and yet the rhythm, the melody and harmony, may all play a role in the emotional and cardiovascular response.” That physiological impact may also affect the activity of brain chemicals called endorphins. “The emotional component may be an endorphin-mediated effect,” says Dr. Miller. So consider putting on your favorite music and surrounding yourself with heart beneficial tunes to add to your better day! See my suggestion below for some music to soothe your soul. For further information on the study,
You can hear the full CD during one of my yoga classes,
At Vita Bella we offer a holistic approach to revitalize your whole being by addressing the mind, body, emotional and spiritual self. Services include: aromatherapy; brain gym; emotional release; healing touch; massage; yoga; meditation classes; facial exercise classes; skin care; individual, family, couples and group therapy; and poetry therapy.
Girls Night Out Christmas Market Open House Thursday November 19th was a hit with record attendance! Thanks to everyone for attending and a special thanks to those who preregistered for the sampler night coming up December 3rd! We hope the Open House Coupons come in handy for the holiday gifts for yourself or a special someone! Thursday, December 3rd, 6-8:30 PM . Come discover the various holistic services offered at Vita Bella! Receive hand-outs, enjoy sampler sessions, or sign-up for upcoming services/classes such as Yoga, Meditation and Breathwork classes, Facial Exercise classes, Massage Therapy, Facials, Brain Gym, Reiki, Healing Touch Therapy, Aromatherapy, Individual and Family Therapy and Poetry Therapy. Pre-registration necessary as space is limited. I am offering 20 minutes each of:
This event is free with a suggested tax-deductible $10 donation to River Valley Riders which is a therapeutic horseback-riding and carriage driving program serving people with special needs. December 3rd not a good date for you? We have a second sampler evening scheduled: Thursday, January 14, 6-8:30 PM . Saturday, January 23, 2010 10:00 AM – 3:00 PM
Pre-registration required as space is limited. $50 includes lunch!
“I have everything I need for a full, rich, happy life. My inner resources are abundant.
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