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!
Monday, January 28, 2008
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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