Journey into the Bhagavad Gita

We started this week a book club or better said discussion group on the Bhagavad Gita.  We took the time to cover the story that leads to the Bhagavad Gita - from the epic Mahabharata.  The name Mahabharata means "great (story of) Bharatas"  which are the early ancestors of the Pandavas and Kauravas.  However, the word is also used for the Indian race, so the Mahabharata is sometimes referred to as "the great story of India".

The story begins with King Shantanu, the youngest son of King Pratipa of Hastinupara.  One day he went to the forest on a hunting trip and met a beautiful woman on the banks of the river Ganga.  He fell in love with her without realizing that she is no ordinary woman but the incarnation of the great Mother-Goddess, River Ganga herself.  He wanted to marry her and she said she would, only if he doesn't inquire about her and would not stop her from anything she wanted to do.  If he breaks the promise she would leave him forever.  King Shantanu agreed and they married.  For seven years they had a child each year and every time a child was born Ganga would drown the child into the river.  When she tried to put the eight child into the river, the devastated King Shantanu tried to stop her.  She told him that she was mother Ganga and was cursed by Lord Shiva because she fell in love with him.  She was sent to Earth to marry him but the eight children they had were Eight Vasus (gods) who were cursed to be born on Earth.  She would drown them in the water in order to release them from the curse.  She said that now that he, King Shantanu, had broken his promise to her, she had to leave and take the child with him.  However, she said that her son will come back to him when the time is right.  The king became very sad for losing his child and wife and stopped caring for his kingdom. 

When King Shantanu's son - Devavratha - had grown up he was reunited with his father.  Together they ruled the kingdom.  One day the king went to the jungle and met a beautiful woman.  He was captivated by her fragrance and beauty and he asked her to marry him.  Satyiavati was the adopted daughter of a fisherman and her job was to take people across the river.  (In reality, she was the daughter of the Chedi King Vasu and a cursed aspara and was brought up as a commoner.  Initially, the smell emanating from her body was that of a fish.  When she was a young woman she met the wandering rishi Parashars, who fathered her son Vyasa out of wedlock.  In return, he gave her a musky fragrance which captivated King Shantanu).  Satyiavati said that he had to ask her father.  The ferryman refused to give his daughter's hand to Shantanu on the grounds that his daughter belong to the low cast and since the king already had an older son his grandchildren would be slaves to the king's son.

The King went back to the palace but his son saw that his father was very unhappy.  The priest told him the story of Satyiavati and Devavratha sought out the girl's father.  He promised him that he would never take a claim on the throne, implying that the child born to Shantanu and Satyavati would become the ruler after Shantanu’s death. At this, Satyavati's father retorted that even if Devavratha gave up his claim to the throne, his (Devavratha's) children would still claim the throne. Devavratha then took the vow of lifelong celibacy, thus sacrificing his 'crown-prince' title and denying himself the pleasures of conjugal love.

At that moment was a big storm and the gods blessed him and he became Bishma (Bhishma means "he of the terrible oath").  He was also granted the boon of having control over the time of his death - he could choose when to die.  So Bhishma took Satyavati to the palace and she married his father.  They had two sons - Chitrangada and Vichitravirya.  Chitrangada died childless in a war.  When it was time for Vichitravirya to get married Bhishma heard that the king in the next kingdom had three daughters that were on the look for a husband.  Bhishma went and abducted the Princesses Amba, Ambika, and Ambalika to marry Vichitravirya.  The oldest princess Amba said she already has chosen a husband and Bhishma allowed her to go back.  The man she had chosen however rejected her as he considered her spoiled (he was also defeated by Bhishma in  a fight so he was ashamed of the defeat).  Amba is later on the cause of Bhishma's death. 



Vichitravirya married the other two sisters but died shortly after so the throne was left with no heir.  Vichitravirya's half brother Vyasa was summoned to father the children for the throne.  When Ambika came to him, because of shyness and fear, she closed her eyes and she bore a blind son - king Dhritarashtra.  When Ambalika came to Vyasa because of fear she became pale and she bore a sickly child - king Pandu.  Vyasa told Satyavati to send the girls again so that a healthy child can be born but out of fear the two sisters sent a maid and she bore a healthy child named Vidura.  Even though Dhritarashtra was the first born, because he was blind Pandu was chosen to rule the kingdom. 



Pandu married Madri and Kunti.  One day, while hunting in the forest he mistook a rishi for a deer and shot arrows at him.  The dying rishi cursed him that whenever he approached a woman with the intent of love making, he would die.  Pandu renounced the kingdom and went to live in the jungle, where his two wives followed him.  Kunti was blessed to have kids and prayed to the god Sun to be granted her blessing.  First she prayed to Lord Yama (god of Death) and had her first son Yudhishtira.  Then she prayed to the Wind god (Vayu) and the son born was Bhima.  Then she prayed to Lord Indra (the god of all gods) and she got Arjuna.  Kunti initiated Madri into the mantra, so Madri had twins - two sons Nakula and Sahadeva (they were celestial beings - Aswini kumara).  One day, king Pandu felt strongly attracted to his wife Madri and when he tried to be intimate with her he died.  Madri, out of repentance and grief, committed sati, burning herself alive on her husband's funeral pyre.  Kunti, took the five children and returned to the palace.



In the meantime, Pandu's brother Dhritarashtra had taken over the kingdom.  He had married his first wife Gandhari who had blinded herself determined to see the world as her husband saw it.  They had 100 children - the first born was Duryodhana.  Dhitarastra had also another son Yuyutsu from his second wife Vaishya.  So when the Pandavas returned to the palace, a crisis arose as to the succession of the throne.  The Kauravas kingdom was separated in two, with the Kauravas keeping the better half.  The Pandavas accepted the arid and fallow region that was offered to them and build a prosperous kingdom.  Duryodhana's jealousy and anger was stirred and he tricked the Pandavas in a game of dice.  They lost their kingdom and were forced to live for 12 years in the jungle plus one year in hiding.  If they survive they could come back and reclaim their kingdom.  The Pandavas survived the thirteen years of exile and returned to claim their kingdom back.  However, the Kauravas refused to give them even the smallest portion of the kingdom and this is the beginning of the Bhagavad Gita. 




Parents sue school for teaching yoga to children

The parents of two California grade school students have sued to block the teaching of yoga classes they complain promote eastern religions, saying children who exercise their choice to opt out of the popular program face bullying and teasing.

SAN DIEGO—The parents of two California grade school students have sued to block the teaching of yoga classes they complain promote eastern religions, saying children who exercise their choice to opt out of the popular program face bullying and teasing.

The Encinitas Unified School District, near San Diego, began the program in September to teach Ashtanga yoga as part of the district’s physical education program — and school officials insist the program does not teach any religion.

Lawyers for the parents challenging the yoga program disagreed.

“As a First Amendment lawyer, I wouldn’t go after an exercise program. I don’t go after people for stretching,” said lawyer Dean Broyles, who heads the National Center on Law and Policy, which filed the suit on Wednesday in a San Diego court.

“But Ashtanga yoga is a religious-based yoga, and if we are separating church and state, we can’t pick and choose religious favourites,” he said.

The lawsuit is the latest twist in a broader national clash over the separation of religion from public education that has seen spirited debate on issues ranging from the permissibility of student-led prayer to whether science instructors can teach alternatives to evolution.

The lawsuit, which does not seek any monetary damages, objects to eight-limbed tree posters they say are derived from Hindu beliefs, the Namaste greeting and several of the yoga poses that they say represent the worship of Hindu deities.

According to the suit, a $533,000 grant from the Jois Foundation, which supports yoga in schools, allowed the school district to assign 60 minutes of the 100 minutes of physical education required each week to Ashtanga yoga, taught in the schools by Jois-certified teachers.

Broyles said that while children are allowed to opt out of the yoga program, they are not given other exercise options.

“The kids who are opting out are getting teased and bullied,” he said. “We have one little girl whose classmates told her her parents are stupid because she opted out. That’s not supposed to happen in our schools.”

Encinitas schools Superintendent Tim Baird said the suit was unfounded and that the district had worked with parents who had concerns as they developed and implemented the program.

“We are disappointed by the suit. We thought we had worked well with the concerned parents and had resolved their concerns,” he added.

Encinitas resident Dave Peck said his law firm had offered to represent the school district for free but was turned down and is now working with parents who support teaching yoga in schools. He called the lawsuit “a tortured attempt to find indoctrination where none exists.”

“There is really no dispute as to the physical and mental health benefits of the yoga program — teachers and parents throughout the district have raved about noticeable improvement in the students’ focus,” said Peck, whose children attend Encinitas schools.

“We reject the argument that yoga poses constitute the practice of Hinduism as both a matter of law and common sense,” he said. “There is absolutely nothing religious or spiritual about the classroom instruction.”

Source:  http://www.thestar.com/news/world/2013/02/22/parents_sue_school_for_teaching_yoga_to_children.html

Bhujangasana, Cobra Pose

How to do it: Lie on your stomach. Place hands next to your shoulders. On an inhalation, roll the shoulders back and down and straight your arms as much as you can without straining your lower back. Hold the pose for 15 to 30 seconds before releasing back to the floor.




Benefits :
 

Cobra Pose strengthens the lumber spine, relieving pain and combating slipped or herniated discs, scoliosis and arthritis in that region.

Other important benefits include improved digestion, relief from menstrual disorders, improved appetite, and raising low blood pressure.

Cobra Pose also improves the functioning of the liver and spleen.

Downtown Yoga Holistic Centre 30-Day Yoga Challenge

• Are you ready? The Downtown Yoga Holistic Centre 30-Day Yoga Challenge commenced on January 9th. You may ask why take the challenge. Research shows that it takes 30 days to fully develop a new life-promoting habit or to drop a current destructive one. It is a great way to strengthen the body, unburden the mind, and begin a daily commitment to yourself. And you can enjoy a great price - $75 for unlimited yoga. To join the challenge all you have to do is register at the front desk and your name will appear on the board where you will indicate every time you come for a class. There are weekly prizes to win – e.g. a gift certificate for “Under the Volcano”, Thai Yoga Massage, an eco-friendly yoga mat, a yoga mat bag.

The challenge will help you experience:

• increased strength
• improved flexibility
• possible weight loss
• definite stress reduction
• improved focusa
• better body image
• improved sleep patterns
• improved eating habits

Welcome to a new YOU!!!

Please feel free to share your stories and experience in this blog.

Dolphin Plank Pose

Start in Dolphin Pose, knees bent. Then walk your feet back until your shoulders are directly over the elbows and your torso is parallel to the floor.

Press your inner forearms and elbows firmly against the floor. Firm your shoulder blades against your back and spread them away from the spine. Similarly spread your collarbones away from the sternum.

Press your front thighs toward the ceiling, but resist your tailbone toward the floor as you lengthen it toward the heels. Lift the base of your skull away from the back of the neck and look straight down at the floor, keeping the throat and eyes soft.

Stay anywhere from 30 seconds to a minute. Then, release your knees to the floor with an exhale


Benefits

•Calms the brain and helps relieve stress and mild depression
•Stretches the shoulders, hamstrings, calves, and arches
•Strengthens the arms and legs, and core
•Helps prevent osteoporosis

from:http://www.yogajournal.com/

Recapture Those Great Childhood Summers!

When we were children, summer meant no school, running through sprinklers on hot days, and riding our bikes with friends until the street lights came on. Unfortunately, as adults, our summer experiences are a bit different. They usually include racing our children to baseball and soccer, covering for work colleagues who are fortunate enough to be away on holidays, and mowing grass that never seems to stop growing! Those long, carefree days of our childhood seem far away. But it is possible to experience those great childhood summers once again. All we need to do is take our cue from our kids!

• Take time to daydream
When we were children, daydreaming was a big part of our lives. As adults, we still daydream, but we call it by another name – visioning. Your vision is your dream of what your future is going to look like. It motivates you to get out of bed in the morning, and forms the framework for your goals and plans. So spend some time sitting quietly and daydreaming about your future. Then, take the time to write it down and review it every day.

• Take time to explore
Summer is a wonderful time to let your adventurous side take over. A great way to get started is to make a list of all the things you would like to see, do, and accomplish in your lifetime. Review your vision for ideas. Then, take tiny steps toward achieving them.

• Take time to nap
Everyone needs time to themselves to rest and recharge their batteries. Give yourself permission to set some time aside each week that is just for you. Sit in the sun and read a book. Soak in the tub. Or yes, even take a nap. Setting aside and taking time for yourself isn’t selfish, it’s demonstrating self-respect. It gives you the energy you need to be there for others when they need you the most.

Cathy Obright is a Stress Relief and Life Coach with Brighten Your Future Coaching

Reiki - what is it and what are its benefits?

Reiki is a Japanese technique for stress reduction and relaxation that also promotes healing. It is administered by "laying on hands" and is based on the idea that an unseen "Life force energy" flows through us and is what causes us to be alive. If one's "life force energy" is low, then we are more likely to get sick or feel stress, and if it is high, we are more capable of being happy and healthy.

A treatment feel like a wonderful glowing radiance that flows through and around you. Reiki treats the whole person including body, emotions, mind and spirit creating many beneficial effects that include relaxation and feelings of peace, security and wellbeing. Many have reported miraculous results.

Reiki is a simple, natural and safe method of spiritual healing and self-improvement that everyone can use. It has been effective in helping virtually every known illness and malady and always creates a beneficial effect. It also works in conjunction with all other medical or therapeutic techniques to relieve side effects and promote recovery.

While Reiki is not a religion, it is still important to live and act in a way that promotes harmony with others. Dr. Mikao Usui, the founder of the Reiki system of natural healing, recommended that one practice certain simple ethical ideals to promote peace and harmony, which are nearly universal across all cultures.

from: http://www.reiki.org/faq/whatisreiki.html

Thai Yoga Massage

How to clean a yoga mat?

If your mat is lightly soiled, use a spray bottle, damp sponge, or terry cloth rag to apply a solution of two cups of water and four drops of dish soap. Rub the soiled areas. Wipe the mat with clean water; then rub with a dry terry cloth towel. Hang to air dry. If your mat is heavily soiled, submerge it in a solution of warm water and mild detergent; use very little soap as any residue may cause the mat to become slippery during future use. Thoroughly handwash the mat and rinse in clean water. After squeezing out the excess water, lay out the mat to on a dry towel together. Stepping on the rolled up mat will squeeze more moisture out of the mat and into the towel. Then unroll and hang to air dry. by Donna Raskin Other solutions to use:

• To remove tough spots use baking soda with warm water.

• Hydrogen peroxide and water is another alternative.

• Tea Tree Oil and warm water is very popular.

• Dr. Bronner's Peppermint soap in a bowl of water

Extended Cat Pose

This pose offers a variety of benefits. Using core muscles to balance, it helps to strengthen the abdominal, back, hip and shoulder muscles as well as developing and toning the arms and legs. Focus and concentration are improved.

1. Begin on all fours, hands under shoulders, fingers spread, middle fingers parallel and pointing forward; knees under hips about a fist distance apart.

2. Draw your belly toward your spine and lengthen the spine from tailbone to the crown of the head, nose is pointing toward the floor.

3. Inhaling, raise your right arm along side your ear.

4. Exhaling, raise and extend your left leg parallel to the floor.

5. Lift your torso upward creating space in the left shoulder and right hip areas. Extend through the fingertips of the extended hand and the heel (or toes) of the extended leg.

6. Hold the pose and breathe. Do not let your back sag. Gently draw the tailbone downward to lengthen the lumbar area.

7. Release gently.

8. Repeat on the opposite side.

International Women's Day London Ontario

Thursday 3 March

Adria Vasil – Author, Columnist, Feminist, Activist, Environmentalist

How Women are Leading the Charge to Protect Our Planet - And How YOU Can Too!

7:30 pm, Brescia University College Auditorium, Admission by Donation, Free parking

Sponsored by The Circle Women’s Centre

More info: www.thecircle.ca or 519-432-8353 ext. 28288

Friday 4 March

LAWC’s International Women's Day Breakfast & Auction…Speaker: Jennifer Morse - A Time for Healing

7:00 – 9:00 am; $40.00/tkt or $350/table; Best Western-Lamplighter Inn, 591 Wellington Rd. S

Sponsored by London Abused Women’s Centre

More info: Christy Floyd christy@lawc.on.ca or www.lawc.on.ca

Friday 4 March

EcoFeminist Anti-Fashion Show

7:00 – 9:00 pm, APK Live (Wellington @ York)

Sponsored by Sexual Assault Centre London in partnership with the Amazon Collective

More Info: 519-439-0844

Saturday 5 March

Ecofeminist Vendor Fair: Socially Conscious Clothes, Accessories, Resources, and Feminist Materials

10am – 2pm, Brescia University College Auditorium, Free Parking

Sponsored by Sexual Assault Centre London and The Circle Women’s Centre

More info: www.thecircle.ca or 519-439-0844

Saturday 5 March

Celebrating 100 Years of Inspirational Women: Through the Past, Present and Future

12 noon, Hamilton Road Senior Centre, 525 Hamilton Road

Speakers, activities and inspirational stories; all ages are welcome; a store bought potluck

Sponsored by Crouch Neighbourhood Resource Centre

More info: Megan Dell or Jacquie Carr at 519-642-7630

Saturday 5 March

Journée Internationale Des Femmes – discuter des atrocités commises à l’endroit des femmes en temps de guerre, ainsi que de la disponibilité des resources adéquates pour les aider lorsq’elles vivent au Canada.

(IWD event – discussing the atrocities committed against women in wartime and the availability of resources to assist them once they live in Canada).

2pm – 5pm, 920 Huron Street, French language event; translation services available.

RSVP to Cynthia: 519-858-0954 or Cynthia.c@carrefourfemmes.on.ca

Sponsored by Carrefour des Femmes du Sud-Ouest de l’Ontario

Saturday 5 March

International Women’s Day Multicultural Dance

6-10 pm, South London Community Centre, 1119 Jalna Blvd, Women Only (age 11+)

Admission: Bring finger food & cutlery, More info: 519-686-8600

5 & 6 March

The Vagina Monologues & A Memory, a Monologue, a Rant and a Prayer

Shows @ 2pm & 7pm, $15 or 2 for $25, Althouse College Theatre

Info & tickets: vdaywestern.com & www.usc.uwo.ca/infosource/index.html

Sponsored by V-Day Western

Tuesday 8 March

Camouflage

7:00 pm, Palace Theatre, Free admission. Donations accepted for Women’s Community House. Free parking available at rear of theatre

Highly regarded London actors Rod Keith and Martha Zimmerman will be reading “Camouflage” followed by an audience discussion with the playwrights Jeff Nisker and Kathy Tomanec

Thursday 10 March

This is What a Feminist Looks Like…Poetry Slam

APK Live, 8-10pm, $5.00 or pay what you can

Sponsored by the Amazon Collective and Sexual Assault Centre London

Thursday 24 March

Grand Opening - MINE 101 - Men’s and Women’s Fashion Showcase

Doors open at 6pm, show at 7pm; 900 Oxford Street E.

Sponsored by Women’s Community House

More info: rachelle@shelterlondon.org

For more information: womenseventscommittee@gmail.com

The Circle Women's Centre

for Spirituality, Activism & the Earth

Brescia University College

London, Ontario, Canada

(519) 432-8353 ext. 28288

www.thecircle.ca

Pose of the Month: Upward Facing Dog

Aside from downward dog, upward facing dog is one of the most widely known and recognized yoga poses due to its numerous benefits and therapeutic uses. As cousin to the Cobra pose, it is considered one of the easiest of the back-bending poses and is usually performed during the Sun Salutation Series.

How to: Upward Facing Dog

Start by laying face down on your mat, legs should be long with a feeling of extension through the length of the toes and spread hips-width apart. Bend your elbows and place your palms flat to the ground, fingers spread, hands completely plugged into the floor and have your finger tips along side your chest.

Your wrist joints should be parallel to the front edge of the mat, with your wrists and elbows at a 90-degree angle. Elbows should stay tight to your sides.

From here, press down through the top of the feet; the top of all 10 toes should press into the floor. Press the palms down and gently lift your body off the floor. The ONLY parts of your body touching the ground should be the tops of the feet and the whole hand.

Once your arms are fully extended, double-check that your wrist joint is still under your shoulder-- aligning the wrist, elbow and shoulder joints together. (This positioning is critical and ensures a safe, less stressed lower back.) The most common mistake in this pose is having your hands too far out in front of you, creating tremendous low back pressure.

Safety First

It is very important to press down through your hands and lift through the top of your head during execution of the pose. Lengthening the neck and having the feeling of pushing down avoids the common "turtle head" mistake where the head seems to disappear into the neck.

Also roll your shoulders back, with shoulder blades facing toward each other. Never over-arch the back. (The action in the arms and legs collectively gives you this result.) Another point to remember is not to let your elbows bow or hyperextend. The bends in the elbows should face each other, remembering to open your chest.

To further relieve pressure on the low back, press your tailbone down with a tucking action. Look straight ahead--keeping a neutral neck to avoid compression on the neck and stiffening the throat.

Benefits of Upward Facing Dog

Strengthen the spine, arms and wrists
Stimulate the organs of the abdomen
Improve posture, by stretching anterior spine and strengthening posterior spine
Stretch chest and lungs, shoulders and abdomen
Help to relieve depression, fatigue and pain of sciatica
Increase lung capacity to relieve the symptoms of asthma

Poses like this are critical for a healthy back, especially with so many of our daily postures and chores that induce the forward fold of the torso. When we are forward all day--whether sitting at our desks or driving for hours on end--we over-stretch our back muscles and weaken our abdominals.

Back-bending poses like updog counteract this growing problem. Once we are in better more lifted postures, it automatically puts our abdominal organs in a better functioning position. It is also a great pose to tone our arms and legs and open our hearts.

By Gwen Lawrence
For Active.com

New Year Downtown Yoga Challenge

The New Year Downtown Yoga Challenge started on January 10, 2011. We have four teams of three and we are half way through the race. As of today, January 24th the standing is:

Team A - 33 classes
Team B - 52 Classes
Team C - 18 classes
Team D - 22 classes

Way to go Team B. While the yoga challenge is to complete as many classes as possible it is important to have fun. It is also an opportunity to fully develop a new positive, life-promoting habit and we know that for most of you, it is a personal achievement. Keep up the good work and we will see you in class.

Namaste,

Downtown Yoga Holistic Centre

Ardha Chandrasana / Half Moon Pose against a wall for support

The intense stretch of the spine in this pose keeps the spine supple, well aligned and increases mobility.

Stand with your back 3 to 6 inches away from the wall. Take your feet 3 1/2 to 4 feet apart. Place a wooden block against the wall, about 12 inches from the right foot. Turn the right foot 90 degrees out and your left foot 15 degrees in. Extend the arms out to the side and take the right hand down, keeping the right side of the trunk extended. Place the right hand on the shin, keeping the back and shoulders to the wall. This is Extended Triangle pose. Now look down. Bend the right knee, lean to the right and place the right hand on the block. Bring the left foot slightly in towards the right foot.

Bring your weight onto the right foot and hand. Straighten the right leg and lift the left leg. Open your chest and stack your hips one on top of the other. Keep both legs stretching strongly, knees straight. Raise your left arm and keep it in line with the right arm. The back of the left hand touches the wall. Look up at your thumb.

Extend the spine horizontally from the tailbone to the back of the head. Stay for 20 to 30 seconds. To come down, bend the right leg and lower the left leg to the floor. Repeat on the other side.

Benefits: Ardha Chandrasana relieves stiffness and pain in the neck and shoulders. It strengthens the knees and improves balance and coordination. This pose also relieves suffering from cramps in the pelvic and abdominal regions and alleviates simple backaches. Done at the wall, the pose is accessible to beginners who can later try it in the middle of the room.

source: http://www.yogastudiocalgary.com/newsletter/newsletter_jan04.html

Downward Dog (Adho Mukha Svanasana)

ADHO MUKHA SVANASANA

Adho Mukha Svanasana, also known as Downward Facing Dog, is an exceptional stretch that tones the legs and back of the ankles, opens the chest, massages the abdominal muscles and increases circulation to the head and neck.

Just watch a dog after his nap as he stretches his front paws away and sticks his bottom out and allows his spine to lengthen.



Brief Explanation of Posture

An inversion with both hands and feet on the floor lifting the hips

‘Adho Mukha Svanasana is an arm balance, a partial inversion and a restorative pose. It can be an active pose for stretching and strengthening various regions of the body or a pose we return to for a rest during practice.’ [1]

There are no Prohibitions in this posture but the following precautions should be made aware.

Be mindful if you experience wrist or ankle problems due to Arthritis, Carpal Tunnel Syndrome, RSI or Lupus. If you have arthritis then you are encouraged to weight bear on your wrists or ankles as this is beneficial but only when the symptoms are not active.

Be mindful of rounded backs (Kyphosis) and know that it's fine to bend your knees in the posture.

High Blood pressure and Heart problems - BWY Guidelines suggest that those who suffer from the above should not normally bring the head lower than the heart. Have a bolster or block to support the head.

Possible Props

Wedges or blocks can be used to raise the hands and feet.

A wall or chair can be used to raise the hands.

Straps can be used to lift the hips.

A bolster can be used to support the head in a relaxing downward dog.

Areas to be Prepared

Hamstring, spine and shoulder stretches

Shoulder flexibility

Method

From Marjaryasana (cat pose) check that your hands are below shoulders and knees are under hips. Spread your fingers on the mat and tuck your toes under. Draw in your lower abdomen and begin to lift your knees with control. Lift your heels, tilt the pelvis away slightly and begin to lift your hips towards the ceiling. Begin to straighten the legs and encourage the heels towards the floor. Encourage your shoulders back and down. The feet and palms of the hands should be wide and flat on the floor and the backs of the knees open to anchor the hips. The front ribs stay soft and the shoulders must be relaxed and free. Dog pose gives you energy. It is a lovely asana for really feeling the stretch from the tailbone to the top of the neck in one line as you exhale and reach further and further. It is also a very good asana to warm up in before doing inverted postures.

While in the posture encourage your shoulders back and down. Use your breath to deepen posture. Lengthen torso on inhale, release into posture on exhale and encourage your heels to the floor

To come out of the posture step your feet towards your hands and take some breaths in a relaxed forward bend. Lower the knees and come into Balasana (child’s pose)

Modifications

Keep the knees bent. Using a wall, chair or ledge to work at supported half downward dog.

Variations

From the downward dog position raise one leg keeping the toes of the foot pointing down toward the mat then open at the hip and lift the leg higher.

Bend your elbows and come onto your lower arms into half dog

Bring your wrists together so both thumbnails are touching.

Place your feet on a wall (in preparation for handstand)

Bring your ankles together and turn your toes outwards (ballet feet)

Wide legged downward dog



Counterposture

Balasana (Child’s pose)



Likely Practical Benefits

Stretches hamstrings and gluteus maximus muscles

Strengthens upper body

Stretches shoulder joints

Blood supply to brain increased

Blood supply to facial tissues and sinuses increased



Likely Esoteric Benefits

Resting

Calming

Restorative



source: http://www.yogabarn.co.uk/yoga-barn-journal/2010/4/10/yoga-posture-of-the-month-adho-mukha-svanasana-downward-dog.html

Legs-Up-The-Wall Pose (Viparita Karani)

Viparati Karani is good for almost everything that ails you, including anxiety, arthritis, digestive problems, headache, high and low blood pressure, insomnia, migraine, mild depression, respiratory ailments, urinary disorders, varicose veins, premenstrual syndrome, and menopause.

Not only that, but it's also one of the most relaxing yoga postures there is—and all you need is a wall to take advantage of its healing benefits.

Try this:

Sit sideways at the wall, with one hip close to it and your legs drawn into your chest. Roll onto your back with your legs bent, letting your buttocks come to the wall. Then straighten your legs up the wall. If your buttocks don't quite touch the wall, lift your hips by pressing with your feet, slide closer, and lower your hips. If you have tight hamstrings, your legs will not meet the wall. (If that's the case for you, try bending your knees and letting your heels soften into the wall.) Stay here until you feel calm and relaxed.


From www.yogajournal.com

Posture of the Month
Savasana (Corpse Posture)
This posture is always the final posture of any yoga class. It is often referred to
as “The hardest posture of them all”. In this asana, the body is kept motionless
and the mind is alert, yet calm. Savasana removes fatigue and soothes the mind.
Each part of the body is positioned properly to achieve total relaxation. It's
important to remember that any pain, or even discomfort, results in muscle
guarding and tension. If you ever come to a class feeling exhausted and depleted
then Savasana may be the most important posture you can do. You will leave the
class feeling relaxed and refreshed and ready to face the rest of the day.
Technique
1. In Savasana it is essential that the body be placed in a neutral position. Lie down on your
mat with your knees bent. Inhale and slowly extend your right leg, then the left, pushing
through your heels. Release both legs and make sure that your feet are turned out
equally. If you have lower back pain, keep your knees bent with your feet wide apart with
your knees resting on each other.
2. Lift your head and take your chin towards your chest, which lengthens the back of the
neck. If your chin is higher than your forehead it is important to place a folded blanket
under your head.
3. Take your arms away from your body with the palms facing the ceiling. Make sure the
shoulder blades are resting evenly on the floor. If there is still tension in your shoulders,
you need to take your arms further away from your body until your shoulders completely
relax.
4. In addition to quieting the physical body in Savasana, it's also necessary to quieten the
sense organs. Your organs of perception – the eyes, ears and tongue – withdraw from the
outside world. The body and mind become one and you experience inner silence. Let the
eyes sink to the back of the head, then turn them downward to gaze at the heart. Release
your brain to the back of the head.
5. Just allow your body to completely relax. Bring a smile to your face and this helps you to
relax. The steady, smooth breathing in this posture allows energy to flow into the body,
invigorating it and reducing the stress of everyday life. Let yourself sink into a blissful
state, which is just between sleeping and being awake.
6. Stay in this posture for at least 5 minutes. To exit, first roll gently with an exhalation onto
one side, preferably the right. Take 2 or 3 breaths. With another exhalation press your
hands against the floor and lift your torso, and finally lift your head.
Beginner’s Tip
When you first practice Savasana it may seem impossible to quieten your mind. Thoughts
keep jumping in and out. When these thoughts come in, don’t pay them any attention. Just
let them float away like clouds. Take your attention to your breathing. Follow the cool breath
as it enters your nostrils down into your lungs and the follow the warm breath as it leaves
your lungs and comes out through your nostrils. This helps to keep your mind quiet.
Benefits of this posture
 Helps to alleviate nervous tension, migraine, insomnia
and chronic fatigue syndrome
 Relaxes the body and eases breathing
 Removes physical and mental fatigue
 Enhances recovery from all long-term or serious
illnesses
 Helps towards refreshing, dreamless sleep, especially
for those with sleep disorders.

Spiritual Dependency vs. Spiritual Independence

In times past, humanity was on a habitual search to connect with a higher power, a quest for structured guidance to lead us to a Supreme Divinity. Over the years, many paths became available to us, all with the same intent – ultimately, to connect our physical selves to our spiritual side. These roadways came with a variety of doctrines, customs and disciplines to implement.

We believed that handing our power over to a higher Source would develop a connection to something far greater than our physical being. We were taught to look outside ourselves for this connection. This concept gave birth to the term faith. We put our faith into something far greater than our own excellence. Hence, we searched externally and were dependent on structure and leadership for our spiritual presence. This was all we knew, for we were aware of nothing different, it was where we stood on the evolutionary ladder at that point in time.

We are now at a place where this paradigm is shifting. Humanity is rapidly evolving to a higher state of consciousness. The totality of who we are as human beings goes far beyond our physical level. The evolutionary process touches our physical body as well as our spiritual body. This heightened state of ‘being’ means we are more in tune with our spiritual side and accept it as an integral part of our total self.

More of us are realizing that we are spiritual beings before we are physical beings. As we bring this awareness into our conscious minds, we are connecting to the essence of our true selves. Once we awaken to the aspect of who we are and look internally, we then find our place in ‘all that is.’ We realize how much of an intrinsic component our spirit is within the Universe. Essentially we are moving to spiritual independence.

Transitioning from spiritual dependence to spiritual independence has caused confusion and discomfort for some. How does one accept growing out of the rules and regulations that were once ingrained in our minds and mandated by those around us? Does this make one a ‘bad person’? Not at all. It means that although structured spirituality served a purpose at one point, it may no longer resonate with you now. Simply put, you have outgrown it. You are embracing your own spiritual side as it expands. Dogmas are no longer a requisite, for you have tapped into the deep connection within yourself that links your energy to the world around you.

Spiritual tools have always been available for our growth and come to us in many forms. Once we reach a plateau in our understanding, new tools will surface for us to utilize. Many age old practices which were once reserved for highly evolved masters, teachers and sages are now becoming mainstream. We are in the midst of substantial growth. This growth will bring about balance at a soul level, complete acceptance of our total selves, and shedding patterns which no longer serve us. If you are feeling the shift from spiritual dependency to spiritual independency, know that this is all a natural part of our evolution. You are learning to embrace a larger part of yourself; the part of you which spans beyond your physical body and connects you to a greater force within the Universe. Your growth, regardless of where you are on the ladder, places you right where you need to be. For all is in Divine order.

Susan Mann
Holistic Practitioner
www.headtoheal.ca
(905) 970-1121

What is Qi Gong

Qigong (also spelled Ch'i Kung) is a powerful system of healing and energy medicine from China. It is the art and science of using breathing techniques, gentle movement, and meditation to cleanse, strengthen, and circulate the life energy (qi). Qigong practice leads to better health and vitality and a tranquil state of mind. In the past, qigong was also called nei gong (inner work) and dao yin (guiding energy).

How do I say it?
Qi pronounce chee
Gong pronounce gung, as in lung

How old is Qigong?
The documented history of qigong goes back approximately 2,500 years. However Chinese archaeologists and historians have found references to qigong-like techniques at least five thousand years old.

Why study Qigong?
Qigong has four major areas of application:

1. Healing Qigong (Yi Gong). Healing Qigong (sometimes translated "Medical Qigong") is the preventive and self-healing aspect of Chinese medicine. We are all exposed to stress. Qigong teaches us how to control our reactions to stress so that life events do not cause such symptoms as high blood pressure, frustration, or anxiety. Healthy people practice qigong to become super-healthy. Healers use qigong to prevent "healer burn-out" and to maintain a positive presence.

2. External Qi Healing (Wai Qi Zhi Liao). Qigong includes a sophisticated system of health assessment and non-contact treatment called External Qi Healing (EQH). The healer learns to tap into a well of healing energy in nature and "funnel" it through his or her body. Unlike some purely intuitive systems, EQH includes exercises that increase sensitivity to energy fields and efficacy of treatment. The more you practice External Qi Healing exercises and meditations, the more effective your healing treatment. External Qi Healing techniques may be used as a stand alone form of wellness treatment or may be combined with massage, acupuncture, Therapeutic Touch, osteopathy, or any other form of body-work. Because treatment is generally performed at a distance from the body, EQH does not violate psychotherapists' professional ethics (which do not allow touching the patient) and is thus an ideal adjunct to body-centered psychotherapy.

3. Sports Qigong (Wu Gong). In sports and martial arts, qigong is the key to strength, stamina, coordination, speed, flexibility, balance, and resistance to injury. Qigong exercises can improve performance in any sport, improving the golf drive, tackling ability in football, accuracy in tennis, and stamina in swimming.

4. Spiritual Qigong (Fo Gong, Tao Gong). As a spiritual discipline, qigong leads to self-awareness, tranquillity, and harmony with nature. The spiritual aspect of qigong evolved from Taoism and Buddhism.

Lesser Known Categories

Art Qigong. In the arts, qigong leads to aesthetic sensitivity. Nature uses our eyes to see herself. The qigong practitioner feels such oneness with nature that he or she feels as though the beautiful pine tree is expressing itself through the brush or poem. Students of theater, mime, and other expressive arts practice qigong to increase confidence, physical and emotional control, and expressive ability.

Business Qigong. In the business world, qigong can lead to greater integrity, defined by brilliant Law Professor Julian Gresser as, "...a sense of connectedness, coherence, wholeness, and vitality. Integrity is the capacity of every living thing to hold its own in the face of entropy, disorder, and uncertainty, its link to the living world, its ability to carry on its life, however humble." (Piloting Through Choas, p. 8) Qigong practitioners are more resistant to stress; make better decisions; encourage credibility, confidence and team spirit; and are far more efficient. Most importantly, qigong is the ideal therapy for "hurry sickness"-- the habitual sense of time urgency-- a major risk factor for heart disease and accelerated aging.

Who can benefit?

Because qigong includes both dynamic and gentle techniques that can be practiced from standing, seated, or supine postures, it is suitable for young and old. Practices can be tailored to individual needs making it an ideal aid to recovery from illness or injury. Qigong is a form of complementary medicine. It works well with other forms of therapy and should never be used as a substitute for necessary treatment by a physician.


Is Qigong scientific?

Both China and the U.S. have hosted conferences for academic exchange of qigong research. Qigong has been shown to improve posture and respiration, induce the relaxation response, cause favorable changes in blood chemistry, and improve self-awareness and concentration. Research suggests that Qigong may be beneficial for Asthma, Arthritis, Cancer, Cardiovascular Disease, Chronic Fatigue, Fibromyalgia, Headaches, Pain, and a wide variety of common ailments. External Qi Healing is effective for the same range of illnesses as acupuncture.

Source: Ken Cohen

Yoga for Allergies

Recommended Yoga Poses and Breating Exercises for Seasonal Nalsal Allergies

Though many find relief in physician-prescribed medications, there are several yoga practices that may help to alleviate allergy symptoms, including runny noses and inflamed sinuses. While there are no studies that document improvement in people with allergies who use these techniques, there also is no risk, so if you have allergies, you may want to give it a try.

It should be noted, however, that the isolated use of these suggestions will probably not offer instant relief. Those who are already engaged in a regular yoga routine will get the most from these recommendations, and may already be enjoying the benefits of less stress and a healthier immune system.

Recommended Breathing Exercises
Skull Shining Breath - Kapalabhati Pranayama

Kapalabhati breath consists of a series of rapid, forceful exhalations and passive inhalations. This has long been believed to clear out the nasal passages where allergens lurk, and thus offer some relief from irritation. This is a heat-generating breath, however, so limit yourself to a single round at the start of your practice. I recommend learning this breath from an experienced teacher, as you may become lightheaded if you do it incorrectly.

Alternate Nostril Breathing – Nadi Sodhana

Nadi Sodhana is a calming, balancing breath. You must be able to breathe through both nostrils to do this pranayama, so it may not be possible if you are extremely congested.

Recommended Poses
Shoulderstand - Salamba Sarvangasana

Shoulderstand and other inversions open the nasal passages for improved drainage. Do not hold the pose longer than a few minutes, however.


Bridge Pose - Setu Bandha Sarvangasana
Bridge Pose and other backbends help to expand the chest and lungs, giving you increased breathing capacity.


Sources:

Yoga Journal, Breathe Easy by Alice Lesch Kelly

Yoga Journal, Allergy Antidote by Angela Pirisi