Intense Side Stretching Pose

Parsvottanasana

Also known as pyramid pose or side forward bend, Parsvottanasana offers the calming effects of a forward bend and the centering and clarity of a balancing pose, but most likely, the first thing you will notice when you practice this pose is the intense stretch to the hamstrings of the front leg. I like to think of it this way: the hamstrings are the teacher in this pose.

parsvottanasana intense side stretching pose Often times, when we feel a stretching sensation, particularly in the hamstrings, our first reaction is to “run away” from the intensity. We do this in a few ways. One way is by rounding the back and shoulders and lowering the upper body to avoid the hamstring stretch. Another way we get around the stretch is by bending the knees so that we can fold the upper body down more. However, to get the most out of this pose, keep the legs straight and the upper body extended (think flat back) and only lower to the point where you feel the stretch in the hamstrings and stay there (and breathe!). This means you might not come down as far but you are no longer avoiding the tightness and intensity. You are transforming it.

Mindfulness and the breath are key here. Hold your full pose and continue with a slow, steady breath for 20-30 seconds noticing the tendencies to either bend the knees or round the back. Then inhale to come up. Repeat on the other side.

More Tips:

Your foundation is important. Feet are 3-3 1/2 feet apart with the back foot at 45 degrees and your front toes and knee cap facing directly forward. Also, the heels line up front to back in a straight line. Firm your quadriceps.

Square your hips to the front. You might notice, as is common in standing poses, that when you step one leg forward the hip on that side wants to follow the leg forward. This is normal and even desirable in some poses. However, in Parsvottanasana it can have the effect of shortening that side of the torso and creating a twist in the spine (not what we’re going for here). Bring the hip back so that it lines up with the other hip from the side and both sides of the torso are equal in length.

The legs are straight however you don’t want hyper-extend the knee joint. Be especially mindful of the front knee and think about softening the back of the knee. Bringing weight more into the ball of the front foot will help this.

There are lots of options for arm positions. These options include: hands on hips, holding your elbows behind you, hands in reverse prayer position, or fingers interlaced with extended arms behind you (as pictured above) for a deep shoulder and wrist stretch. Also, you can simply place your finger tips on the floor or your hands on blocks. With some of these arm variations you might notice that your shoulders want to round forward. Lift your shoulders up away from your mat. Keep you neck long and extend through heart and the crown of your head.

Please practice safely, have fun and feel free to post any questions below!

Lindsay FieldsAuthor Lindsay Fields is a yoga teacher and blogger currently residing  in Asheville, NC.  You can find out more about Lindsay and her love of the sweatier variaties of hatha yoga by visiting LindsayFields.com.

Popularity: 13% [?]

Building Update – Change is the Only Constant

Ever notice how the more people that are involved the slower things go?

I’m thinking along the lines of going out with a large group of friends without a set agenda. It can take all night to decide on and finally get to whatever it is we end up doing. I just read recently it takes 80 months for the military to develop and put into use new software. Somewhere between those two is how long it takes to build a building.

I hope.

People have been asking lately when are we breaking ground on the new building. I’m not exaggerating when I say I have no idea. Here is an update of what has happened so far and where we currently are with the project.

It’s been ten months since we first made general plans and put an offer on the property a few doors down from the current location of the Asheville Yoga Center. It took until the end of March for the deal to close. We weren’t very sure it was going to happen, so we didn’t sink many resources into the site and building design up to that point. I had a pretty clear idea what it would all be like at that time, though.

This is where we get back to the more people involved the slower things go story. By the time you get a general contractor, all the various sub contractors, an architect, a banker, the city staff and a wife that likes to change direction mid-stream, you end up where we are, which is basically back to square one.

We changed plans and dreamed big along the way, and when the cost of what we wanted to do recently came back higher than anticipated, we took the time to step back and check in about it all. That is a euphemistic way of saying we were feeling the stress of putting so much out there on the line in such uncertain times – really feeling it, along with the regular ‘very full life’ stress. The challenge with the process taking so long is that what we base decisions on changes over time. And so new decisions get made, which unfortunately slows the process down (yet again). This is my first experience doing this, and new information comes along all the time. Sometimes big, game-changing pieces of info show up well into the process.

And so where are we now? A bit of a holding pattern really. I had let go of many of the green aspects when we let the building get larger and the budget tighter. For those following along at home, you may remember we went to a two studio room design, intended to house our teacher training program and more classes than we offer now, all in larger rooms. We plan on going back to a one studio room yoga center again and having a second rented teacher training facility. Which brings us back to the drawing board as far as having working plans to finalize a loan and actually build the thing. I’m talking with more folks about green building and I hope we can come up with a plan everyone is happy with.

With my goal of having a finished building by the end of the year long gone, and having decided to not go with the big building, there is not much pressure right now for action, which suits us fine. There is plenty else going on in our lives. I’d like to see some stability and confidence in the economy as well. Things felt like an upswing when we set out, and now they feel a bit uncertain again.

I am grateful that our business has grown, even through the downturn. I feel confident it will be around for some time to come, no matter the building. I am thankful for all the folks that come to class, workshops and teacher trainings. I am grateful for our teachers doing such a great job. The community of Asheville Yoga Center is just awesome to me and I feel very blessed to be a part of it.

Thank you all. I’ll keep you posted on the building.

-Sunny

sunny keach asheville yoga centerSunny Keach lives in Asheville, NC with his wife and 3 rascally boys. He and his wife own the Asheville Yoga Center. Sunny spends his time tending to an urban micro-farm, wife, boys and business. He plays hand drums and does graphic/web design and yoga regularly. He likes riding bikes and longboards, and learning. He also tends to go off on tangents, but likes it that way. You can reach him at sunny@youryoga.com


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Yoga & Scoliosis

I was diagnosed with severe scoliosis at twelve years old.

After years of wearing a hard plastic back brace 23 hours a day, I was released from this tiny “jail” and free to go! The only problem – my back was still crooked and my back muscles were weak and atrophied from years of sporting this stylish brace. A few doctors recommended surgery, which requires bolting a metal rod to your spine but this could cause terrible pain and a whole new set of back problems!

Solutions to Scoliosis

I researched several different options for scoliosis “cures” starting with a soft brace that I wore for a few years (that cost a few thousand bucks) Physical therapy felt great, but I wondered if it was working after a few months of hundreds of dollars in co-pays and then I ran across an article about strengthening muscles and improving balance and your core through Yoga. It turns out that Yoga has been used successfully in helping to straighten and strengthen the spine for decades, no back brace required!

The Advantages of Yoga

There were so many pro’s that popped up when I compared Yoga to all of the other scoliosis alternatives.

  1. Saving Money! Wow, the classes were so affordable, especially in comparison to the back braces and devices that I had used throughout the years.
  2. An overall body make-over. Yoga not only helped improve my back, but my body has never looked better!
  3. Targeting specific areas. Instead of the basic “brace” or “therapy” that is given to everyone that walks through the door, your instructor can help design a specific plan for your type of curve and level of experience.
  4. No surgery! The idea of going under the knife and risking paralysis and even death is not an appealing option!!

So before you spend thousands and waste your time, with your doctor’s approval, try Yoga. You’ll look and feel better than ever while getting the results you want!

Heather GreenHeather Green is a mom, freelance writer, fitness freak and the resident blogger for OnlineNursingDegrees.org, a free informational website offering tips and advice on online
nursing schools
.

Popularity: 7% [?]

Five Reasons Why You Should Not be a Yoga Teacher

Truthfully, there are no reasons why any of us cannot be, or do, what we want, as long as you are not hurting anyone. You should always strive to be the best you can be. However, you may find that many people create obstacles, in front of themselves, to avoid success.

This is truly ironic that we hold ourselves back from making achievements, and teaching Yoga is just one of many goals that are not fully realized. Below is a list of common reasons why many good Yoga practitioners do not pursue their goal of becoming a Yoga instructor.

“I am too old to teach Yoga.”

Actually, age is not a factor. There are many styles of Yoga; and the most common, outside of India, is Hatha Yoga and its many sub-styles. Although Hatha Yoga is the Union of physical mastery, it has many gentle and vigorous styles.

There is a need for mature, passionate, safety conscious, and gentle Yoga teachers. The world’s population is aging and Yoga students are living longer. Who would have thought that hospitals and religious centers would seek out Yoga teachers ten or twenty years ago?

Therefore, Yoga is becoming readily accepted by mainstream society and does not have to apply to any one particular religious group. Some of the old barriers that prevented the masses from being exposed to Yoga are gone.

“Dancers, Martial Artists, and Gymnasts perform better Yoga asanas than I can.”

Yoga is not dance, martial arts, or gymnastics. This is not to take away the importance of any of the above-mentioned arts. After all, I am a martial artist, and I was originally introduced to Yoga in a martial arts setting.

Being a little more flexible than the average person is a gift. However, it doesn’t serve as a top priority for teaching Yoga. The best Yoga teachers are those who can communicate, and those teachers usually have to struggle to excel at Yoga.

Yoga teachers who are naturally flexible think that everyone else should be, as well. This is not always the case, as there are skeletal limitations within some Yoga students. This is not to say that they cannot increase, or improve, their flexibility, but each person’s body is unique.

“Teaching Yoga costs too much money.”

This is true in some cases; however, you can shop around for the best course at the most affordable price. Some onsite Yoga training facilities have Seva Programs, where you can work for partial tuition. This is much like a college, where there are scholarships for students who perform tasks around the campus. There are also a variety of Yoga correspondence courses, which allow flexible study hours, little or no travel, and no extra expenses. My wellness center offers such a Yoga course, and we have interns and graduates worldwide.

“I only want to teach Yoga to a few students and I don’t want to go into the Yoga business.”

Many Yoga practitioners feel this way and that’s fine. This is not a problem because if you are teaching a few friends, as a hobby, it is not necessary to go through the certification process.

If your circle of friends starts to expand, it would be wise to get some type of liability coverage. There are a number of liability insurance programs to choose. You could purchase a sports, Yoga, or home liability policy to cover your specific needs.

You should also learn as much as you can about safety, anatomy, physiology, and kinesiology. The reason I mention this is so that you do not hurt your Yoga students. The compassion and knowledge to become a safe Yoga instructor is very important.

“I have a good paying job and teaching Yoga may not support my family.”

Like all start up small businesses Yoga cannot offer “instant bundles of cash.” You would want to build your business as an independent contractor first. In our Yoga teacher course, you will find 16 ways to grow your business, with little or no overhead. When you build up enough accounts, the decision, as to whether or not to open your own independent Yoga studio, will be clear.

This has been a radical job change for all of us, who go into teaching Yoga full time, but you do not have to take any sudden or financial risks. Growing your own Yoga business can start on a part time basis and later develop into full time, if you get the right guidance and take the proper steps.

Bear in mind that the business and marketing information in our Yoga course is current and “field tested.” This information is specific to Yoga instructors and contains successful methods used, with regard to return on investment.

Right now, there are a lot of Yoga studios that “flounder” economically, because the owners have insufficient business or marketing skills. Within this kind of climate, it is not hard to get your market share of Yoga students within your geographic area.

Lastly, there are so many reasons to avoid progress, you could create a book of excuses, but the reason to succeed at anything is your passion. If you are passionate, safe, and knowledgeable about Yoga, this is an excellent starting point for anyone who wants to become a Yoga teacher.

Paul Jerard - EzineArticles Expert Author

Paul Jerard is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. He has been a certified Master Yoga teacher since 1995. He is a master instructor of martial arts, with multiple Black Belts, four martial arts teaching credentials, and was recently inducted into the USA Martial Arts Hall of Fame. He teaches Yoga, martial arts, and fitness to children, adults, and seniors in the greater Providence area. Recently he wrote: Is Running a Yoga Business Right for You? For Yoga students, who may be considering a new career as a Yoga teacher. http://www.yoga-teacher-training.org/index.html

Article Source: http://EzineArticles.com/?expert=Paul_Jerard

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Rocking Out

I went to see The Arcade Fire at the Ryman a couple weeks ago.

I have loved this band for years but have never seen them live, so I was really excited to go–despite the fact that the show was on a Monday night. I’ve been to the Ryman before, but not for more than five years, and never since moving to Nashville about a year ago.

[I know you may be thinking, what does this have to do with yoga? Don't worry. I'm about to get there.]

As I sat crammed into the aisle seat of the pew (yes, pew), I anticipated what the show would be like. I fully expected everyone to sit down during the show; I’d heard through the grapevine that that was the usual crowd behavior. A 7′ man (I don’t even think I’m exaggerating) sat in front of me (I’m 5’4″), though, so sitting was not an option.

rocking outIt didn’t end up mattering either way because as soon as the band came out, everyone got on their feet and didn’t sit back down.

I started out with my too-cool-for-school dance: a slight knee bend and head nod. I even got a little wild and clapped to the beat for a few moments. I continued this for another couple minutes until one of my favorite songs came on. That’s when the energy of the band, the momentum of the crowd, and the pulse of the music just swept me away.

I didn’t care who was looking (but I didn’t think many people were). I got loose. I raised my arms in the air (and waved ‘em around like I just don’t care). I let go like I haven’t in quite some time. I was in the moment.

After the show I felt like I’d had an otherworldly experience. My husband and I went home and had an Arcade Fire dance party because we just weren’t done rocking out.

A couple weeks later, still thinking about the show, I realize how much yoga had prepared me to fully enjoy it. I’ve lived much of my life in the seated/barely dancing mode, but as I get on my mat more and more, life is revealing itself to me in several ways:

  1. Opening my heart: Yoga practice has the uncanny ability to not only pry open stuck places in our physical bodies but also in our hearts.  When I step out and try new things in my practice, I often find the same thing happening in my life.
  2. Balancing effort and ease: We often talk about striking this balance in our asana practice.  It’s something I try to remember off the mat, too, whether I’m dancing my heart out or trying to make it through another busy day at work.
  3. Being present: I have a tendency to live in the future.  I’m always plotting out my next meal, plans for the evening, what I have to do at work tomorrow, etc. When I let myself truly experience the present, though, it feels like nothing else.

It feels like home.

Anna Guest-JelleyAnna Guest-Jelley is an advocate for women’s rights by day, a yoga teacher by night, and a puppies’ mama all the time. She is making her way through life with joy, curves and all. Visit her at her website and on Facebook and Twitter.

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Experiencing Divine Consciousness

Divine consciousness is expansive.

It is aware of the vast interconnectedness of all life. Divine consciousness knows with certainty that anything that is needed will be provided, and so it exists in tranquility. Direct experience with divine consciousness clears away the thoughts that lead us into suffering, and fills us with wisdom to live in harmony with our environment. Divine consciousness is a state of being that can be accessed during meditation and then, with practice, allowed to overflow into our daily activities.

The divine consciousness does not always come forth readily and easily. Some can sit down in meditation slip into an alert, thought free state, where the divine presence is revealed quickly. Others may sit every day for a number of months and only catch a glimpse. Remember, that the success of spiritual practice is in relation to our consistency. Whether you experience peace in meditation immediately or if it takes longer, the only way you will know the divine consciousness is by sitting still and turning within. The work is being done, so long as you are actively engaged in the process.

mala beadsMeditation techniques vary from breath awareness to mantra practice, a simple repetition of a word phrase. No matter the technique, know that it is a focusing device. It gives you an anchor to hold your attention on, while thoughts and emotions settle down into relative silence. Once focused and no longer preoccupied with physical, mental or emotional distractions, we can let go of the technique. Sitting quietly, we breathe. As we breathe, we watch, as an observer, no longer identified with our personality or body. We wait with joyful expectancy at the revelation of the divine consciousness.

We wait in this alert, focused, joyful state, knowing the revelation of the divine presence is manifesting within us. It may be too subtle to experience immediately, but it is there, and we are waiting. Every day we practice in this way, the divine presence grows until it reaches the point of perceptibility.

Finally, our heart’s desire, the one experience that can actually bring complete fulfillment begins to rise out of the fertile soil of our daily meditation practice. The divine consciousness sprouts. Now the practice moves from waiting for the realization of the divine presence within us, to nurturing that presence until it blooms fully, sharing its beauty and fragrance with the world through the expression our life.

The regularity with which we turn our attention inward to welcome the divine consciousness into our experience is proportional to the wisdom and grace we see in our every day activities and our ability to perceive and act on the opportunities that are ever present. We are surrounded and filled with the power of the divine. In ways we cannot imagine, divinity is providing opportunities for our growth and success within this world.

The divine presence arises in meditation, and transforms us. We no longer have to try to be kind, or appropriate, or wise. As the divine consciousness fills up our awareness, overflowing from meditation practice into our active lives, kindness and wisdom flows through us. Every act we take turns into an action of divinity in the world, because we are no longer living in a limited human view point. We are immersed in the full realization of divinity in every moment.

By the simple act of regular meditation, our divine essence has been given the opportunity to grow into the world and bless it.

Ryan KurczakRyan Kurczak is a Vedic Astrologer and ordained teacher in the Kriya Yoga tradition of Mahavatar Babaji, Lahiri Mahasaya, Sri Yukteswar, Paramahansa Yogananda, and Roy Eugene Davis.  He has a thriving astrological consultation and teaching practice, and is the director of Center for Spiritual Awareness in Asheville, NC.  CSA is a learning center for meditation, raja yoga philosophy and holistic living.  To learn more, please visit www.ashevillevedicastrology.com and www.csa-asheville.org.  Or contact Ryan directly at Ryan.kurczak@gmail.com.

Popularity: 9% [?]

Meditation: Tips and Such

Last month’s (July 2010) Shambhala Sun is all about Meditation.

They put out an issue every year that focuses on meditation; the how to’s, why, and informative pieces regarding styles, traditions and history. Last years issue was good. But this years issue is REALLY good.  I highly recommend this issue if you have ever had questions regarding meditation. It is full of great articles.

Also some other great sites to check out if you need some tips, tools etc..:

Treeleaf Zendo- I downloaded their 10, 20 and 30 minute bell chime onto my MP3 player. It is perfect for me. I just press play and forget about watching the clock. Plus they have a “sit-a-long” every Saturday (live feed). If you can’t get to a zendo or just curious about zen meditation- this might be a good place to start. It takes away the scary commitment of walking into a zendo without any prior knowledge. They have a great online forum as well. I actually read about this place in last years issue. I’ve used the timer ever since but recently joined their boards. Since my time has become so limited to travel to a zendo; it is nice to have a group of people to talk with regarding zen meditation.

Buddha.net there is SO much on this site. Pretty much anything you could ask for.

Access to Insight- this site is full of articles and exploration of Buddhist texts such as the Pali Canon and Dhammapada

That should keep you busy for a bit! I highly recommend books by:

Thich Nhaht Hanh- his approach to buddhism and meditation is just pure and simple. Miracle of Mindfulness is a must, I am also enjoying Heart of Buddha’s Teachings

Pema Chodron- Her books are so inspiring and “real” also her audio books are wonderful for commuters. I enjoyed her “Don’t bite the Hook” all about anger (helps with road rage) :)

Ajahn Chah (he has the best smile!) but don’t get his books solely on his warm and sweet smile! He has downloadable teachings as well (I love technology)

Bhante Henepola Gunaratana- also a great author (according to my husband- His books are next up on my list of what I need to read) but his videos are wonderful as well!

Dhamma Tube- Talks by both Ajahn Chaha and Bhante Henepola Guaratana. Seriously, technology is awesome!

Erich Schiffmann- This site is loaded with dharma talks by Erich. I have not practiced with Erich- but he is very influential in my daily asana and meditation practice. His Dharma talks are funny and insightful.

So yes, as you can tell I am heavily influenced by Buddhism. But, you do not need to be a Buddhist to meditate. I am just passing along some links that I personally enjoy. Please know that meditation can be applied to any belief system or no beliefe system at all!

A good meditation seat is a must for a sustainable practice. I use both a Kneeling bench and Zafu that is filled with buckwheat hulls (much better than cotton- in my opinion). When my sciatica is acting up I use the kneeling bench (keeps my internal rotation of the thighs and less sciatica pain) My husband uses a Gomden seat; it is higher and much more comfortable for his hips. These are all great options. And a chair is great as well.

Some DVDs that incorporate both yoga and meditation:

buddha statueInsight yoga with Sarah Powers This DVD has a mixture of Yin sequences, Yang sequences and guided meditation. A great home practice compaion (steeped in buddhism as well)

Dharma Mittra Maha Sadhana Level 1- I am grateful to my best friend that took me to my fist Dhama yoga class and then we were able to spend a week with this amazing teacher. This DVD is a wonderful addition to your home practice. The DVD is also suitable for beginners with yoga. Not only is this a wonderful Hatha yoga DVD, but he has spirtual discourses and guidded meditation. Truly worth it!

I hope some of this information is helpful for you. If you have any questions let me know.

Start off slow. Aim for just 5 minutes a day; try for the same time each day. I promise you that you will begin to see a difference in yourself and in your life. I sturggle with keeping a consistant practice; however I know it is the “medicine” I need. What do you have to loose? Give it a try!

Please share your questions and experiences below.

Happy meditating!

The author, Flo Sheffield, is a passionate yoga student and self-proclaimed Southern Yogini.  She found that AYC was her yoga home after completing the five day Vinyasa training in 2009. Flo resides in Newnan, Georgia with her husband, English bulldog named Chai and old lady cat named Maggie. Visit Flo’s blog at http://southernyogini.wordpress.com

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$50 Giveaway Winner and a T.G.I.F Yoga Video

Thanks to everyone who participated in our $50 Yoga Giveaway.

Your comments were incredibly sweet and we at AYC are truly honored to be a part of your yoga journey. If you’d like to read all the the comments we received you can do so here. A winner has been selected to receive the $50 Gift Certificate and that winner is (drum roll please) …

Susan Stevens!!

Here is what Susan had to say:

AYC’s teacher training program sent me on a wonderful, whirl-wind journey that never ceases to amaze me daily! I would love to have $50 worth of new yoga goodies to enhance my journey of loving & sharing yoga! Stephanie & crew, you rock!

Again, thanks everybody and definitely keep checking back for more giveaways and goodies. You can follow this blog with Google Friend Connect (in the right sidebar) to stay in the loop.

And because it’s Friday (T.G.I.F.!!) here is a yoga video break for you. Enjoy!

YouTube Preview Image

Yours in Gratitude,

The Asheville Yoga Center

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Yogi in the Grocery (Aisle): Living Your Yogi-ness in Everyday Moments

So the thing I’ve been working with in my practice lately is – how do I CONSCIOUSLY blend what I learn on the mat and in meditation with my everyday, busy bee life? So often, we get into these lovely nirvana spaces in our practice, but when we roll up the mat, we roll up our consciousness as well. So how is it that we integrate it all into feeding the dog, cooking for our family, cleaning the home? Here are some ways I’ve observed my consciousness blending into modern reality in recent weeks, in the hopes it will help you too.

Take that yoga mind with you everywhere you go. I noticed that as soon as I forgot about my yoga in a moment of anger or irritation, all of my “commitment” to a yogic frame of mind went, you know, somewhere where the sun doesn’t shine. Most of the time, I figured out, it was when I was running late or feeling stressed. So I said to myself, how do I bring that little reminder to act like a yogi into the forefront of my mind?

More tips: Read the full article here.

The author, Anna Ferguson, is a yoga teacher, artist, photographer and writer. She teaches weekly classes at Asheville Yoga Center and other studios in Asheville, NC. Find out more about her at ushasyoga.com.

Popularity: 7% [?]

Breathe In

You take a breath in. Then, your mouth opens and, an audible “sigh” explodes from the very core of your being.

“Ah… refreshing.”

Refreshing indeed. Did you know that you can do more for your health by consciously and deeply breathing than almost anything else?

In yoga philosophy, it is held that as the breath goes, so the emotions go. And, as the emotions go, so the behavior goes. It is taught that the breath is the bridge ‘yoking’ the body and mind.

That “Breath is Life” is not a new revelation. But, that a single breath consciously and deeply taken can increase well-being so profoundly… well, that is huge.

When you engage in a deep breath, you draw in more oxygen and prana – that which enlivens all things – and force out more carbon dioxide and disease producing toxins.

So as oxygen binds to the red blood cells on the in-breath, taking in nutrition for life sustaining processes, the prana also enters the central nervous system and saturates the etheric (subtle) body with life sustaining energy that is used in thinking and acting.

The deeper the in-breath, the more oxygen, nutrients and healing prana can be taken in and utilized. The cells are, in effect, bathed in ‘yummy goodness’.

And, with a deepened out-breath, the toxins are finally cleared out along with other energy blockages that lie in the etheric body.

This helps you to have more energy, vitality, and clarity. You are better prepared to resist infection, and to feel better overall. You can show up for life brilliantly, with enthusiasm, skill, and an improved sense of equanimity and ease.

So how do you access this powerful elixir of good health?

1. Become aware of your breath – Pranavidya.

Sit or lay with the spine straight, and bring your attention to your breath as it moves into and out of your nostrils (always breathe through the nose with your mouth closed, as this heats the air and cleanses the breath before it reaches the lungs).

Now, watch as the breath moves to the back of the throat and out again.

Continue sequentially watching as the breath moves deeper along the respiratory tract into and out of each part, finally reaching the lungs.

Watch your whole body breathe.

Stay with this for a few moments.

2. Learn to deepen your breath – Complete Yogic Breath.

Now, draw the breath into your belly as you consciously push it outward.

Continue to breathe in lifting the ribs in the front, sides, and back.

Finally, lifting the chest.

You effort to expand each part outward sequentially.

Pause.

Now, exhale and release the breath completely allowing the torso to relax.

At the end of your exhalation, pull the navel slightly in and up.

Pause.

Begin again.

Try 7 rounds.

If you want to feel, look and be better, just breathe better. Take some time each day to watch your breath, and then, systematically with awareness, deepen it.

If ya do what ya always do, you’ll get what ya always got. If you don’t like what ya got, do something differently… like conscious, deeper breathing!

Jeri Senor in hanumanasanaJeri Senor has recently determined that lengthy bio’s and desciptors of achievements and such don’t really amount to a hill of beans (hmm… a hill of beans, now if those were buttered lima’s we would really have something). So, lest we fall into the trap of taking ourselves too seriously and undermining possibilities for happiness, she prefers to have ya’ll chew on this (almost as satisfying as lima’s): “be cool, be groovy, be you… and, laugh a lot too.” That pretty much sums it up. More at www.abhogaditi.com

Image: federico stevanin / FreeDigitalPhotos.net

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