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Dear Yogis:
Are the winter blues rearing their dreary head? Having just
returned from Florida, I am reminded of how important it is to
get outside and to get some sun - especially if you suffer from
seasonal affect disorder (SAD) like I do. Even winter sunlight
still gives a major boost to our minds and bodies. So, it's time
to get out of your windowless, florescent-lit, poorly ventilated
office and go outside for some natural light, vitamin D (which
we get from the sun) and fresh air. Just twenty minutes a day
of fresh air and a little sun can make a big difference for your
energy and mood. Now that you are out of the office, head on
over to a yoga class! Studies have shown that yoga/exercise,
meditation and natural or full spectrum light can all help mild
depression and the winter blues. In your yoga practice, make
sure to include: kapalabhati (detoxing, stimulating and warming),
back bending and inversions (also stimulating), Sun Salutations
(Pose of the Month) and shoulderstand/plow (to balance the thyroid)
to rid the winter blahs. I also use a full spectrum light that
I put on my desk and sit next to a couple hours a day.
Sun Salutations are thought to be one of the oldest
practices in Yoga, possibly dating back to Vedic times. Sun Salutations,
literally a prayer to the sun, the giver of life, can be one
of the most profound aspects of the yoga practice. Some of the
more practical benefits include: a well-rounded warm up for the
body; preparation for deeper stretching; stimulation of synovial
fluid production which lubricates our joints and cardiovascular
conditioning. In the Sun Salutation we learn to connect and move
with the breath, which carries prana or life force – the energy
of all things. We can learn to slow the breath down, extending
the life force. As we focus all of our attention on our breath
and the movements of our body, our mind becomes focused on the
present moment and we can let go into the here and now. As we
follow our inhale and exhale we experience the fluidity and impermanence
of all things. When we are completely synchronized with the life
force, our practice becomes effortless, like floating down a
river. When we become one with our breath we begin to "know" that
which is breathing us, the great mystery of life. We know it
viscerally, at a cellular level – not as an intellectual concept – which
is just mind. This connecting with and knowing the great mystery
of life is the union of yoga.
To get through the cold month of January, do 3- 5 sun salutations
everyday and you will begin to "flow" through life.
The ISHTA Mexico retreat is filling up fast, and we
have only two weeks left before we have to release any remaining
open rooms back to the resort. If you have not signed up yet
- - this is the time to do it. Don’t procrastinate!!
Feel the ecstasy of yoga in every moment of your life! Breathe
deeply.
Beverley Murphy
| ISHTA
Retreat in MEXICO! |
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Join me and Yogiraj Alan Finger for a transformative seven-day
retreat on the Pacific Coast of Mexico! At our retreat
center surrounded by tropical mountain forest and pristine
private beach, you will spend 4 hours in daily practice.
Morning and evening sessions will include my signature
flow classes and in-depth exploration, through lecture
and practice, of meditation and pranayama techniques
with Alan.
With elegant guest suites, beautiful practice rooms overlooking
the Pacific Ocean, swimming pools and private beach, Mar
de Jade is the perfect place to reinvigorate your body
and soul. You will have ample free time to relax, sunbathe,
visit the spa or enjoy the many natural delights of the
area, including whale watching, horseback riding, snorkeling,
surfing, wildlife tours or exploring ancient ruins. A percentage
of Mar de Jade's income is dedicated to supporting community
projects.
Spots are almost full and booking closes soon... contact
us for more information or to register!
Upcoming... summer 2006 retreat in Europe! Stay tuned.
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| Pose
of the Month - Surya Namaskar, Sun Salutations |
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The Surya Namaskar, or Sun Salutation, comes in nearly
as many variations as there are yogis to practice it!
Believed to be as old as the practice of yoga, it combines
breath, movement and asana into a flow that awakens the
body, mind and spirit.
No matter the variation, Surya Namaskar almost always
includes a vinyasa flow of:
Tadasana (Mountain Pose)
Urdvha Hastasana (Upward-Facing Worship)
Uttanasana (Standing Forward Bend)
Chatturunga/ Ardha Chatturunga (Plank and Tricep
Push-up)
Urdvha Mukha Svanasana (Upward-Facing Dog) or
Bhujangasana (Cobra)
Adho Mukha Svanasana (Downward-Facing Dog)
Many teachers say that if you can only do one pose or
practice for only a few minutes on a given day, that pose
or practice should be Surya Namaskar. The reason? As you
can see from the series of poses listed above, Surya Namaskar
is structured as a flow of poses and counter-poses, meaning
that each progressive pose stretches or strengthens the
area or muscles opposing what was stretched or strengthened
in the previous pose. It incorporates three of the major
four categories of poses: forward bends (Uttanasana),
backbends (Urdvha Mukha Svanasana, Bhujangasana)
and inversions/ arm balances (Chatturunga, Ardha Chatturunga),
interspersed with neutral poses which release and realign
the body, while maintaining core strength (Tadasana).
An incredibly well-rounded pose, Adho Mukha Svanasana (Downward-Facing
Dog) incorporates elements of standing pose, forward bend,
inversion and neutral pose! As a whole, the Sun Salutation
stretches and strengthens all the major muscle groups in
the body. As a vinyasa flow, it simultaneously awakens
and energizes the breath and cardiovascular system, while
bringing mindfulness and presence to the fore as you focus
on linking movement with breath. Altogether, it is a miraculously
comprehensive combination of a well- rounded physical practice,
a cardiovascular and respiratory workout, and an opportunity
to connect mind, body, breath and spirit in service to
your inner and outer "sun".
Variations may add a lunge, or modify some of the classic
components of the poses to emphasize different physical
or energetic aspects. While there are countless variations,
the best-known classical variations are Surya A and Surya
B (adding Utkatasana (Chair Pose) and Virabhadrasana I
(Warrior I) into the flow). Another well-known variation,
known variously as Surya C, the "Moon" series or the Sivandanda
series, emphasizes the backbending aspects of lunge and
Urdvha Hastasana. (However, some teachers question whether
such a rajasic or stimulating backbending sequence should
be called a “moon” series!) Additional variations may vary
breath call or transitions between the poses to increase
strength, cardiovascular or respiratory fitness.
Whatever the variation, your needs, or your mood, there
is always a perfect Surya Namaskar!
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| Quote
of the Month |
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To laugh often and much;
To win the respect of intelligent people and the affection
of children;
To earn the appreciation of honest critics and endure the
betrayal of false friends;
To appreciate beauty, to find the best in others;
To leave the world a bit better, whether by a healthy child,
a garden patch or a redeemed social condition;
To know even one life has breathed easier because you have
lived.
This is to have succeeded.
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“There is no teacher, living or past, who can give
us the actual understanding of Truth. A teacher can only
put our feet upon the path and point the way. That is
all. It is wholly dependent on the individual to make
his way to Truth.”
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Questions about teaching, or your own practice? Visit www.yogapath.com and "Ask
Beverley!"
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