Dear Yogis,
This week's and perhaps future week's class info will be at http://www.totalhealthyoga.blogspot.com/.
Namaste,
Kris Kramer
http://www.totalhealthyoga.com/
http://www.totalhealthyoga.blogspot.com/
Today is the first day of the rest of your life!
Thursday, March 20, 2008
Wednesday, March 12, 2008
Inner Body
Live in the NOW. Eckhart Tolle, author of The Power of Now and A New Earth, suggests posing this question to yourself throughout the day:
"What is my relationship with the current moment?"
Since life only happens in the current moment--not in the past or the future--this is the same as asking "What is my relationship with life?"
Yoga teaches you to become more aware and present to the NOW, that is to life.
This week we'll spend the majority of the class learning various techniques to feel your inner body. You may also call this the subtle, Pranic, or energetic body.
One of the three main exercises we'll use to bring awareness to the inner body, and thus the current moment, is to get in a comfortable position. Bring focus to your breath. Notice how the chest and belly expand on inhale and relax on exhale. Stay with this for a few breaths. Then bring your awareness to the cells or even molecules in the torso region. See how they, too, expand and surrender with every breath. Eventually, spread your awareness of this "cellular breathing" to the arms, hands, neck, head, legs, and feet. Go as far as you are able. Enjoy the whole body breathing. Every cell opens and releases as you breath in and out. This is the beginning of experiencing the inner body.
Enjoy!
Kris Kramer
www.TotalHealthYoga.com
http://www.TotalHealthYoga.Blogspot.com
Today is the first day of the rest of your life!
"What is my relationship with the current moment?"
Since life only happens in the current moment--not in the past or the future--this is the same as asking "What is my relationship with life?"
Yoga teaches you to become more aware and present to the NOW, that is to life.
This week we'll spend the majority of the class learning various techniques to feel your inner body. You may also call this the subtle, Pranic, or energetic body.
One of the three main exercises we'll use to bring awareness to the inner body, and thus the current moment, is to get in a comfortable position. Bring focus to your breath. Notice how the chest and belly expand on inhale and relax on exhale. Stay with this for a few breaths. Then bring your awareness to the cells or even molecules in the torso region. See how they, too, expand and surrender with every breath. Eventually, spread your awareness of this "cellular breathing" to the arms, hands, neck, head, legs, and feet. Go as far as you are able. Enjoy the whole body breathing. Every cell opens and releases as you breath in and out. This is the beginning of experiencing the inner body.
Enjoy!
Kris Kramer
www.TotalHealthYoga.com
http://www.TotalHealthYoga.Blogspot.com
Today is the first day of the rest of your life!
Tuesday, March 4, 2008
Function Before Form
It is imperative to remember that asanas (postures) are there to serve a function. That purpose might be to build strength in the abdominals, loosen the low back, stimulate digestion, calm the mind, energize the body, or find true peace. Most poses have a number of functions associated with them.
Form is the picture of what the final asana looks like. You see this in magazines, books, DVD's, or perhaps on the mat next to you. It is easy to get caught up in the look of the pose and forget about if the position is still aligned with its intended purpose.
This week we will work with forward bends and stay conscious of whether-or-not we are still reaping the marvelous benefits of this poses or are we simply pushing ourselves into a position because of how it looks.
Contrary to Billy Crystals wise words, "It's not how you feel; it's how you look. And you look marvelous!" In Yoga it goes more like this, "It's not how you look; it's how you feel. Do you feel marvelous?"
Here are few of the benefits to forward bends:
Create space on the posterior vertebrae—benefiting the nerves and thus body functions and brain. Stimulate the parasympathetic nervous system. Loosen back, especially the low back. Some create mobility in the backs of the legs and buttocks. Adrenal relief. Massage the intestines. Provide fresh circulation to the abdominal organs. Remove waste. Aid in exhales. Calm the mind. Encourage a sense of humility and surrender. Literally and figuratively look within. Similar to the curve in the womb. Require patience. Peaceful.
Practice a few of these tips in various forward bends:
Be sure to NOT hang from the vertebrae. Take Uttanasana (standing forward bend) and use your hands, a mirror, or a friend to see what part of your spine is the highest point. If it's the upper, middle, or even low (lumber) back, then you are stressing that vertebrae. Bend your knees and/or widen your feet until the highest point is the sacrum. When the sacrum is at the top, then the vertebrae are free to release with gravity.
Each person's leg position, such as bent knees or not, will be different based on their current flexibility. The self-study is called svadhayaya.
If you suffer from back pain, seated forward bend, especially aggressive ones, are contraindicated.
Keep thoracic (mid and upper back) long; Bring the belly to thighs before the head or chest.
Be sure to take full inhales from top down--this depends on the person, but for most folks this direction of breath will aid in keeping the upper back long and resist over rounding.
Extend from sacrum, keep spine long (NOT angled or hanging from the vertebrae).
Use your breath to help you flatten the upper back and deepen the stretch.
If you have questions, please bring them to class next week.
Namaste,
Kris Kramer
www.TotalHealthYoga.com
http://www.TotalHealthYoga.Blogspot.com
Today is the first day of the rest of your life!
Form is the picture of what the final asana looks like. You see this in magazines, books, DVD's, or perhaps on the mat next to you. It is easy to get caught up in the look of the pose and forget about if the position is still aligned with its intended purpose.
This week we will work with forward bends and stay conscious of whether-or-not we are still reaping the marvelous benefits of this poses or are we simply pushing ourselves into a position because of how it looks.
Contrary to Billy Crystals wise words, "It's not how you feel; it's how you look. And you look marvelous!" In Yoga it goes more like this, "It's not how you look; it's how you feel. Do you feel marvelous?"
Here are few of the benefits to forward bends:
Create space on the posterior vertebrae—benefiting the nerves and thus body functions and brain. Stimulate the parasympathetic nervous system. Loosen back, especially the low back. Some create mobility in the backs of the legs and buttocks. Adrenal relief. Massage the intestines. Provide fresh circulation to the abdominal organs. Remove waste. Aid in exhales. Calm the mind. Encourage a sense of humility and surrender. Literally and figuratively look within. Similar to the curve in the womb. Require patience. Peaceful.
Practice a few of these tips in various forward bends:
Be sure to NOT hang from the vertebrae. Take Uttanasana (standing forward bend) and use your hands, a mirror, or a friend to see what part of your spine is the highest point. If it's the upper, middle, or even low (lumber) back, then you are stressing that vertebrae. Bend your knees and/or widen your feet until the highest point is the sacrum. When the sacrum is at the top, then the vertebrae are free to release with gravity.
Each person's leg position, such as bent knees or not, will be different based on their current flexibility. The self-study is called svadhayaya.
If you suffer from back pain, seated forward bend, especially aggressive ones, are contraindicated.
Keep thoracic (mid and upper back) long; Bring the belly to thighs before the head or chest.
Be sure to take full inhales from top down--this depends on the person, but for most folks this direction of breath will aid in keeping the upper back long and resist over rounding.
Extend from sacrum, keep spine long (NOT angled or hanging from the vertebrae).
Use your breath to help you flatten the upper back and deepen the stretch.
If you have questions, please bring them to class next week.
Namaste,
Kris Kramer
www.TotalHealthYoga.com
http://www.TotalHealthYoga.Blogspot.com
Today is the first day of the rest of your life!
Tuesday, February 26, 2008
The Whole Body
Every time you take a breath or work with one part of the body, another part is affected. For example, stand up and do a forward fold. Come out of the pose and massage your feet and do some ankle circles -- spend a couple of minutes on each foot. Return to the forward fold. Baring any major blockages in the body, you'll experience more release in the fold and be able to go deeper as a result of having loosened up the feet.
As you open your hips, the nostrils open and the breath becomes deeper. Everything is connected.
In class we'll focus on backbends and building stamina with long steady inhales.
Have a great week and see you soon,
Kris Kramer
http://www.totalhealthyoga.com/
http://www.totalhealthyoga.blogspot.com/
Today is the first day of the rest of your life!
As you open your hips, the nostrils open and the breath becomes deeper. Everything is connected.
In class we'll focus on backbends and building stamina with long steady inhales.
Have a great week and see you soon,
Kris Kramer
http://www.totalhealthyoga.com/
http://www.totalhealthyoga.blogspot.com/
Today is the first day of the rest of your life!
Thursday, February 21, 2008
What is Yoga?
Most Yoga today is based on Pantanjali's Yoga Sutras. These sutras pretty much define Yoga and the eight limbs:
1. Actions (yamas)
2. Attitudes (niyamas)
3. Postures (asanas)
4. Breathing (pranayama)
5. Bring attention inward (pratyahara)
6. Focus (dharana)
7. Meditation (dyana)
8. Bliss or enlightenment (samadhi)
In our hatha yoga classes we focus mainly on the first five or six limbs.
The sutras define postures like this: "Asana must have the duel qualities of alertness (sithira) and relaxation (sukha)."
This week we explore staying alert during postures and breathing. Draw awareness to the body and the breath. Also, we practice relaxing without collapsing. This applies to the body and breath.
For example, as you sit reading this, take a moment to get very comfortable -- feet on the ground and back supported. Now picture yourself as a tall pillar candle. Release your muscles and skin like melting wax. The flame still flickers strongly on the inside; bring this vibrancy into your breath and feel the energy of life fill you. At the same time the muscles surrender. Do this for at least 6 breaths.
Best of luck and see you next week!
Kris Kramer
www.TotalHealthYoga.com
http://www.TotalHealthYoga.Blogspot.com
Today is the first day of the rest of your life!
1. Actions (yamas)
2. Attitudes (niyamas)
3. Postures (asanas)
4. Breathing (pranayama)
5. Bring attention inward (pratyahara)
6. Focus (dharana)
7. Meditation (dyana)
8. Bliss or enlightenment (samadhi)
In our hatha yoga classes we focus mainly on the first five or six limbs.
The sutras define postures like this: "Asana must have the duel qualities of alertness (sithira) and relaxation (sukha)."
This week we explore staying alert during postures and breathing. Draw awareness to the body and the breath. Also, we practice relaxing without collapsing. This applies to the body and breath.
For example, as you sit reading this, take a moment to get very comfortable -- feet on the ground and back supported. Now picture yourself as a tall pillar candle. Release your muscles and skin like melting wax. The flame still flickers strongly on the inside; bring this vibrancy into your breath and feel the energy of life fill you. At the same time the muscles surrender. Do this for at least 6 breaths.
Best of luck and see you next week!
Kris Kramer
www.TotalHealthYoga.com
http://www.TotalHealthYoga.Blogspot.com
Today is the first day of the rest of your life!
Thursday, February 14, 2008
Unity
Inspired by Barack Obama and his Ebenezer speech this week we focus on Unity. The word Yoga actually means to yoke or find union. In class we'll work on seeing the relationship between the legs and the spine. Also, noticing how not only does posture affect breath, but where and how you breathe directly impacts your posture.
For example, start your inhales from the top of the chest and then continue inhaling all the way down to the navel. Emphasize the chest expansion. This helps to straighten out rounding in the upper back. As you exhale, begin in the belly and then work your way up to the collarbones. Focusing most of the exhale in the belly brings length to the low back and prevents sway back or over-arching the lumbar area.
Consider how unity applies in your life. Through your practice do you begin to see how each part of the body affects the whole? Do you see how your attitude impacts those around you? When you find a place of peace and centering in your heart, notice how much easier it is to love and find empathy for others.
Namaste,
Kris Kramer
www.TotalHealthYoga.com
http://www.TotalHealthYoga.Blogspot.com
Today is the first day of the rest of your life!
For example, start your inhales from the top of the chest and then continue inhaling all the way down to the navel. Emphasize the chest expansion. This helps to straighten out rounding in the upper back. As you exhale, begin in the belly and then work your way up to the collarbones. Focusing most of the exhale in the belly brings length to the low back and prevents sway back or over-arching the lumbar area.
Consider how unity applies in your life. Through your practice do you begin to see how each part of the body affects the whole? Do you see how your attitude impacts those around you? When you find a place of peace and centering in your heart, notice how much easier it is to love and find empathy for others.
Namaste,
Kris Kramer
www.TotalHealthYoga.com
http://www.TotalHealthYoga.Blogspot.com
Today is the first day of the rest of your life!
Tuesday, February 5, 2008
Root of the Neck
This week, we're talking about the Root of the Neck as described by Richard Rosen. Here are a couple of interesting quotes from Thinkexist.com:
“Pretend that every single person you meet has a sign around his or her neck that says, 'Make me feel important.' "
“A turtle travels only when it sticks its neck out.”
Whenever you find a blockage in your body or thinking that just won't go away, look to the root. What is underlying the tension or anger? For the neck, look to the shoulders. For anger look for sadness and fear.
Namaste,
Kris Kramer
http://www.totalhealthyoga.com/
http://www.totalhealthyoga.blogspot.com/
Today is the first day of the rest of your life!
“Pretend that every single person you meet has a sign around his or her neck that says, 'Make me feel important.' "
“A turtle travels only when it sticks its neck out.”
Whenever you find a blockage in your body or thinking that just won't go away, look to the root. What is underlying the tension or anger? For the neck, look to the shoulders. For anger look for sadness and fear.
Namaste,
Kris Kramer
http://www.totalhealthyoga.com/
http://www.totalhealthyoga.blogspot.com/
Today is the first day of the rest of your life!
Monday, January 28, 2008
Three Steps to Every Pose
Welcome new and previous students! This week we're talking about the importance of all parts of a posture or asana:
1. Getting into the pose.
2. Being in the pose.
3. Coming out of the pose.
Some Yogis, such as the Mohan's, suggest considering two additional steps: Before and after a pose.
We'll use the idea of three steps especially with twists. Preparing before the asana by the following:
1. Lengthening the spine.
2. Yielding to gravity below the waistline and floating above it.
3. Align your center or midline.
While moving into the twist and staying in it, you maintain the above three elements and add two more:
4. Moving with the direction of the breath.
5. Moving the organs or inside then then muscles or outside.
All elements are used while releasing the twist as well.
For pranayama, which is frequently used throughout an entire practice, we'll use Ujjayi and experienced Yogis will add to that 3-part breathing and/or 1:1:1:1 ratio. Do at least 12 rounds.
A meditation from Thich Nhat Hahn will be used this week, as well. Using the affirmations:
I am aware only of my in-breath.
I am aware only of my out-breath.
In.
Out.
I am aware that my in-breath grows deep.
I am aware that my out-breath grows deep.
Deep.
Deep.
I am aware that my in-breath grows slow.
I am aware that my out-breath grows slow.
Slow.
Slow.
Namaste,
Kris Kramer
www.TotalHealthYoga.com
http://www.TotalHealthYoga.Blogspot.com
Today is the first day of the rest of your life!
1. Getting into the pose.
2. Being in the pose.
3. Coming out of the pose.
Some Yogis, such as the Mohan's, suggest considering two additional steps: Before and after a pose.
We'll use the idea of three steps especially with twists. Preparing before the asana by the following:
1. Lengthening the spine.
2. Yielding to gravity below the waistline and floating above it.
3. Align your center or midline.
While moving into the twist and staying in it, you maintain the above three elements and add two more:
4. Moving with the direction of the breath.
5. Moving the organs or inside then then muscles or outside.
All elements are used while releasing the twist as well.
For pranayama, which is frequently used throughout an entire practice, we'll use Ujjayi and experienced Yogis will add to that 3-part breathing and/or 1:1:1:1 ratio. Do at least 12 rounds.
A meditation from Thich Nhat Hahn will be used this week, as well. Using the affirmations:
I am aware only of my in-breath.
I am aware only of my out-breath.
In.
Out.
I am aware that my in-breath grows deep.
I am aware that my out-breath grows deep.
Deep.
Deep.
I am aware that my in-breath grows slow.
I am aware that my out-breath grows slow.
Slow.
Slow.
Namaste,
Kris Kramer
www.TotalHealthYoga.com
http://www.TotalHealthYoga.Blogspot.com
Today is the first day of the rest of your life!
Tuesday, January 22, 2008
How do you define yourself?
You are not your job, body, aches, illnesses.
You are not your thoughts, words, actions.
You are not your beliefs, emotions, feelings.
You are the stillness in the center of your being.
You are the expanse that connects you beyond the physical.
You are inner peace, love, and compassion.
Yoga gives you this experience. So that you know in your heart that you are more than most of us ever imagined. It is no longer a philosophy or theory. It's a Truth that you can find inner peace in.
For many of us this may be felt as simple relaxation, which is great, and for some a shift in how we see the world takes place. Like all things, one response is not better than the other--just different.
We'll use tennis ball massage and a sensation meditation this week to encourage each of us to find more meaning in "who you really are."
Namaste,
Kris Kramer
http://www.totalhealthyoga.com/
http://www.totalhealthyoga.blogspot.com/
Today is the first day of the rest of your life!
You are not your thoughts, words, actions.
You are not your beliefs, emotions, feelings.
You are the stillness in the center of your being.
You are the expanse that connects you beyond the physical.
You are inner peace, love, and compassion.
Yoga gives you this experience. So that you know in your heart that you are more than most of us ever imagined. It is no longer a philosophy or theory. It's a Truth that you can find inner peace in.
For many of us this may be felt as simple relaxation, which is great, and for some a shift in how we see the world takes place. Like all things, one response is not better than the other--just different.
We'll use tennis ball massage and a sensation meditation this week to encourage each of us to find more meaning in "who you really are."
Namaste,
Kris Kramer
http://www.totalhealthyoga.com/
http://www.totalhealthyoga.blogspot.com/
Today is the first day of the rest of your life!
Tuesday, January 15, 2008
The Miracle of Breath Awareness
Ironically when we forget about "trying" to go deeper in a pose and instead focus solely on the fullness and depth of our breath, then we end up going further in the pose! An added bonus of staying with the breath is calmness of the mind and more compassion in our hearts.
A wonderful way to begin using the breath, and a great review at any time, is to lie on your back and support your entire torso with 2 or 3 blankets. Create a small pillow if that is comfortable for you. Keep the knees bent.
Place your hands on your belly, just above the navel, and observe the breath here. Do NOT force the breath by intentionally pushing the belly out; rather it's a soft belly that allows the diaphragm to descend down and seem as if the belly is filling. After 4-6 breaths here, move the hands and awareness to the lower rib cage. Repeat 4-6 breaths while guiding the breath beneath the hands. Finally, bring the hands to the upper chest, just below the collarbones, and experience the breath here (without force).
If the breath felt foreign in any of these three parts, keep your hands on that area and practice breathing here. This may take minutes of days. Work on it every night just before going to sleep, especially if the area of challenge is the belly.
Once you can feel the breath fill all three areas comfortably, then on one inhale take the breath from the belly to the mid chest to the upper chest. Exhale in the opposite direction. Initially the breath distinctly moves into three separate parts. Eventually it will flow like a wave. This is when the magic of breath begins to be realized.
Namaste,
Kris Kramer
www.TotalHealthYoga.com
http://www.TotalHealthYoga.Blogspot.com
Today is the first day of the rest of your life!
A wonderful way to begin using the breath, and a great review at any time, is to lie on your back and support your entire torso with 2 or 3 blankets. Create a small pillow if that is comfortable for you. Keep the knees bent.
Place your hands on your belly, just above the navel, and observe the breath here. Do NOT force the breath by intentionally pushing the belly out; rather it's a soft belly that allows the diaphragm to descend down and seem as if the belly is filling. After 4-6 breaths here, move the hands and awareness to the lower rib cage. Repeat 4-6 breaths while guiding the breath beneath the hands. Finally, bring the hands to the upper chest, just below the collarbones, and experience the breath here (without force).
If the breath felt foreign in any of these three parts, keep your hands on that area and practice breathing here. This may take minutes of days. Work on it every night just before going to sleep, especially if the area of challenge is the belly.
Once you can feel the breath fill all three areas comfortably, then on one inhale take the breath from the belly to the mid chest to the upper chest. Exhale in the opposite direction. Initially the breath distinctly moves into three separate parts. Eventually it will flow like a wave. This is when the magic of breath begins to be realized.
Namaste,
Kris Kramer
www.TotalHealthYoga.com
http://www.TotalHealthYoga.Blogspot.com
Today is the first day of the rest of your life!
Tuesday, January 8, 2008
Out with the old - In with the new
Do you ever find at this time of year that it's difficult to find space for all the new presents that came during December? If you have young children, you might know just what I mean.
In order to make space for the new, we have to let go of the old. If you want a new TV, you'll have to give away the old one. Only so many boxes or trinkets will fit or will have a chance to be enjoyed. The old ones, move on to new homes. There is always a flow. A coming in and going out.
Our minds are the same way. To allow new ideas or attitudes into our lives, we first release or let go of old labels and thought patterns.
What thought patterns do you hold onto? Are the helping or hindering your life?
In class, we'll work with twists which literally squeezes out old blood and some toxins. Returning from the twist fresh new blood and oxygen has the room to fill our organs and tissues. Also, we'll use the breath and mind to loosen any holdings to old ideas that are no longer life enhancing. Within this space we'll focus on worthiness, love, and approval.
Have a great week!
Kris Kramer
www.TotalHealthYoga.com
http://www.TotalHealthYoga.Blogspot.com
Today is the first day of the rest of your life!
In order to make space for the new, we have to let go of the old. If you want a new TV, you'll have to give away the old one. Only so many boxes or trinkets will fit or will have a chance to be enjoyed. The old ones, move on to new homes. There is always a flow. A coming in and going out.
Our minds are the same way. To allow new ideas or attitudes into our lives, we first release or let go of old labels and thought patterns.
What thought patterns do you hold onto? Are the helping or hindering your life?
In class, we'll work with twists which literally squeezes out old blood and some toxins. Returning from the twist fresh new blood and oxygen has the room to fill our organs and tissues. Also, we'll use the breath and mind to loosen any holdings to old ideas that are no longer life enhancing. Within this space we'll focus on worthiness, love, and approval.
Have a great week!
Kris Kramer
www.TotalHealthYoga.com
http://www.TotalHealthYoga.Blogspot.com
Today is the first day of the rest of your life!
Wednesday, January 2, 2008
Welcome 2008!
This week, as we begin to bring our lives back to "normal", we take a positive approach.
There is a story about a woman on the sea shore. Thousands of starfish have washed up on the sandy beach, and she is picking them up one at a time and tossing them back into the ocean. A man walking by, pauses to see what she's doing. "That's crazy, you know." He calls out. "There are too many, you can't make a difference."
The woman kindly looks up and tosses another one back to its home. "It made a difference to that one", she replies.
See the positive in all that we do or desire. This is the path to healing and happiness.
In class, we extend our bodies in all directions, like Slinkies being stretched just a bit further. Enjoy some Sun Salutations while flowing with the breath. What a great way to start the day, the week, and the year!
Peace,
Kris Kramer
http://www.totalhealthyoga.com/
http://www.totalhealthyoga.blogspot.com/
Today is the first day of the rest of your life!
There is a story about a woman on the sea shore. Thousands of starfish have washed up on the sandy beach, and she is picking them up one at a time and tossing them back into the ocean. A man walking by, pauses to see what she's doing. "That's crazy, you know." He calls out. "There are too many, you can't make a difference."
The woman kindly looks up and tosses another one back to its home. "It made a difference to that one", she replies.
See the positive in all that we do or desire. This is the path to healing and happiness.
In class, we extend our bodies in all directions, like Slinkies being stretched just a bit further. Enjoy some Sun Salutations while flowing with the breath. What a great way to start the day, the week, and the year!
Peace,
Kris Kramer
http://www.totalhealthyoga.com/
http://www.totalhealthyoga.blogspot.com/
Today is the first day of the rest of your life!
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