Tag Archive | health

NEWSLETTER~March 2015

lotus yoga

Dear Yogis,

The Year of the Sheep is truly underway and it is an opportune time to reflect on 2015 so far.

RANDWICK – Over 50’s

We have been practicing in Randwick Junction for two months now.  Based on your feedback we all love our new the studio, good location, lots of natural light, loads of props, colourful mats – all clean and tidy.

Student numbers vary between four to twelve (per class).  Some of you come almost every week whilst others when time permits.  There is a good mix of ‘old’ students from Clovelly (some of you have been practicing with me for a few years) and some ‘new’ students who joined our likeminded, health conscious group.

My intention is to keep the classes relatively small (compared to gyms) to allow me to continue to provide individual attention to each and every one of you.  The focus of our yoga practice over 50 is keeping the joints mobile, maintaining or even increasing strength and balance.

Some of us re-group after class for a coffee.  After a careful testing process we selected the coffee shop next door as our favourite spot where gluten free food is available and the freshly squeezed juices are lovely.

In an effort to keep my small business sustainable the price for the class will increase from $20 to $25 (to cover the increased overheads). The new price will start after Easter, on 11th ‘April 2015.

As a reward to those of you who come to the class regularly I will offer 10 class passes (with 3 months expiry date) at the current rate of $20 per class. i.e. for $200 upfront investment you would be saving $50.  You can purchase these $200 passes till 30 June 2015.  There will be some conditions such as: if the pass expires you will need to pay extra $5, no refunds and passes after 1 year will not be accepted.  Consideration will be given if you are seriously ill.

Some of you have expressed an interest to practice during Easter, so at this stage I am planning to teach on Sat 4th April at the usual time of 11.30 a.m.  I will confirm it closer to the time.

ROSE BAY – Golden Yogis

Student numbers in Rose Bay have steadily increased since the beginning of the year.  Some of you have been practicing in the class since I started to teach it a year ago.

We now have a new computer system to record attendances and associated finances.  Hoping to get faster at registering you!

I presume we will not have a class on Easter Friday, 3rd April 2015.

Thank you for all of you supporting my classes!

Namaste,

Mary

yoga mat

Yogies’ survival kit 2: jet lag

 

Australia (or ‘down under’) is sooo far away from everything we need to travel long haul, crossing several time zones in the process.

While my parents were alive I made regular trips to Hungary.  Many years ago the floor at the airport gates were carpeted, nowadays cold tiles.  If you ever saw a woman laying down with legs up the wall or calves on the seat of the chairs … it might have been me.

During my numerous trips to Europe the following list crystalized in my head as guidelines for long haul air travel:

  • Start the journey in the best possible shape, increase your fitness in the weeks leading up to the trip, walk on the beach, de-clutter your mind; prepare your packing list, have copies (two sets) of your important documents;
  • On the plane stay hydrated, drink plenty of water during the flight (alcohol will have the opposite effect) and as you will be burning less calories – you do not have to eat every morsel of food served J;
  • Move your wrists, ankles, neck and shoulders (you might find a chart with recommended exercises in the net in front of you);
  • Stand up and walk on the isle as much as possible;
  • Do some gentle stretches whilst queuing up for the toilet;
  • Try to get some sleep – do not feel that you have to “do” something, the aim is to arrive in the best possible shape for your holiday or business trip;
  • Change your clock to the destination time soon after take-off;
  • Once you arrive try to spend half an hour in sunshine and assume the schedule of the new time zone straight away.

You might experience the following: your feet may swell, your lower back may ache and you may develop sinus problems due to air conditioning and changing air pressure.

I have included a few restorative poses for you below which you can modify and practice even in a small hotel room.  Use rolled up blanket(s) or bedspread instead of a bolster and towel to support your head and neck.  If you are not comfortable in the pose come out and adjust.  Stay in each pose for at least three minutes. If you do not have enough time to do all the poses do the legs up the wall and the supported bridge pose.

1. Viparita Karini (legs up the wall)  – this asana will help to reduce the swelling in your feet, heart is resting, it is a pose the remove fatigue from the body.

IMG_1719

 

2.   Backbend to open chest as we tend to collapse the chest / shoulders as we sit.  Roll up a blanket and a towel  and have them close by. Sit in front of the rolled up blanket, bend yours knees and place your elbows on the blanket.  Slowly lower your back over the blanket.  The rolled up towel should support your neck and back of your head. Stay in the this poses up to three minutes.

3.  Repeat the Legs up the wall position but this time elevate your hips (use a blanket or a towel), stay in the pose for five minutes.

4.  Supported bridge – enjoy that you can finally stretch out.  In yoga class we might use two bolsters so the back of the knees and the feet are supported.

IMG_1703

5. Supta badha konasana (supported bound angle pose).  Alow the props to support you and the fatigue will lift.

Supta Badha Konasana

Supta Badha Konasana

6.  Forward bend

IMG_1708

7. As any yoga practice we should finish the sequence with Savasana, try legs elevated.

Savasana

Savasana

Repeat the restorative sequence on the morning after your arrival.

If you are more energetic include a few standing poses:Trikonasana (triangle poses), Parivritta Trikonasana (revolving triangle) is recommended.

Safe travels!

Mary

Yogis’ Christmas Survival kit

I have complied a few poses which will aid digestion, help you to relax.  In a separate blog I will include poses to reduce the effect of jet lag.

Poses to do if you overindulged

I am an expert in this area…

The Ayurvedic guideline is to have 1./3 of your stomach filled with food, 1/3 with liquid and the remaining 1/3 is “space” to allow digestion.  I tend to misjudge the 1/3 food bit…

Generally it is not recommended to practice yoga with full stomach however there is one pose which is “do-able” in “emergency”.

  1. Supta Virasana (laying down hero pose) – two variations
Supta Virasana

Supta Virasana

Easier version of Supta Virasana

Easier version of Supta Virasana

The aim in this pose is to lengthen the trunk.  Whilst you are in this asana you quadracep muscles will be extended too.

Most of us would not be comfortable laying back without support. For support you can use a bolster (or fold up two blankets).

If your ankles, knees or back does not allow you to lay back over a bolster use a folded-up chair against the wall and make sure it won’t slide away.  I suggest to sit on some elevation such as a block or a book as this will ease off the pressure from your knees.  .

Whichever version you do sit up tall before laying back and extend the tailbone away from your waist to lengthen to lower back.  Keep your knees either together or hip widths apart, a strap will assist.  Use a rolled up blanket, towel or a small cushion to support the back of your head and neck.  Once you established that you are comfortable in this pose stay in it for a few minutes.

If you have more time and energy try the following sequence to aid digestion:

There are 5 poses in this series.  The food has to travel approx. 11 meters from entry to exit so the aim is to help the digestion process by pushing the food down.

These poses lengthen the trunk, open the sides, twist, squeeze and massage the organs in the abdominal cavity and finally assist towards elimination.

1.

Urdhva Hastasana - on toes

Urdhva Hastasana – on toes

2.

Side opening

Side opening

3.

Twisting the trunk

Twisting the trunk

4.

Twist -Inspecting the heels

Twist -Inspecting the heels

5.

Squatting twist

Squatting twist

Brief description of the above poses, I assume you have done enough yoga to safely go into the poses and come out of the poses with awareness and control.

1. Stand in Tadasana, inhale and raise the arms in line with your shoulders, interlace the fingers and on the next inhalation raise the arms above your head (or you can hold the left wrist with the right hand) and come up on your toes.  Exhale lower the arms and bring the heels down. repeat a few times (4 to 8).

2. Stand in Tadasana, inhale raise the arms in line with your shoulders, interlace your fingers and raise the arms above your head .   On exhalation extend the right side of the body, keep the chest and hips to face the front. Change the interlacing of your fingers and repeat on the other side.  Repeat the cycle a few times.

3. Stand in Tadasana, inhale raise the arms shoulder height and with an exhalation twist to one side.  Allow the whole trunk to turn. Inhale back to the centre and exhale to the other side.  Repeat the cycle a few times.

4. Lay down on your abdomen, either have your elbows on the floor (like I have) or straighten your arms.  Tuck the toes under and on exhalation turn your head to inspect your heels (try to see both of them). Inhale, turn back to the centre and on exhalation do the other side. Repeat the cycle.  This pose will massage your internal organs.

5. Start with squatting.  It is a twisting movement, bring one knee towards the floor and twist away from it.  Repeat on the other side and complete a number of cycles.  This pose will help with elimination and it is the last one in this series.

Poses to relax

If you feel you need to take time off try one or all of the following poses.

Modified Viparita Karini

Modified Viparita Karini

Supta Badha Konasana

Supta Badha Konasana

When the going gets tough the tough go to Savasana

WISHING YOU A SAFE CHRISTMAS AND A HAPPY, HEALTHY 2015!

Mary

Ayurvedic Tip to help you stay gorgeous after 50! – Self-massage

lotus yoga

The first teachings of Ayurveda (the Indian holistic health science where Ayur means “life” and Veda means “knowledge”) were written down sometimes 2,000 to 4,000 BC.

It was suppressed during the Muslim invasion and the British occupation of India.

Since the 1990’s there has been a growing interest in Ayurveda as a holistic healing science where emphasis is on prevention rather than cure. In Ayurveda they distinguish three doshas: Vata (air and space) Pitta (fire and water) and Kapha (water and earth). We are all a unique combination of all three.

The link between Yoga and Ayurveda is Prana (Life force).

Enjoy this Ayurvedic Tip to help you stay gorgeous after 50!

Self Massage

Written by Justin Rintul Yoga Teacher from Triveda Therapies – see her contact details below.

According to Ayurveda, life after 50 years of age is ‘Vata’ time of life. This means of the 5 elements our bodies are made up of (water, earth, fire, space and air), this period is dominated by Air and Space. When these elements dominate there is a drying up effect on the body. Basically we start shrivelling up and drying out! How can we counter this drying effect and at the same time feel nourished and rejuvenated?

How about I give you a tip from the ancient science of Ayurveda to help you remain ‘juicy’ into old age. I really encourage you to try this as not only will it keep you young, it is also a delicious, calming and relaxing experience. It is a simple self-care exercise that you can introduce into your weekly or even daily routine. It is ‘Self Abhyangha’ or ‘Self Warm Oil Massage’ (massaging the body with large amounts of warm oil).

There are numerous benefits to Self Abhyangha including the following:
• Soothes Vata Dosha
• Helps build resilience to stress
• Increases energy and removes fatigue
• Helps to eliminate toxins by stimulating strengthening lymphatic flow
• Strengthens and tones skin and body
• Grounding and nourishing
• Helps with insomnia

Here’s how to do Self Abhyangha:
This massage is best done before your shower, either in the morning or before going to bed.
1. Select your oil – As a general rule of thumb go with Coconut oil in Summer and once the weather becomes cooler and Coconut oil begins to solidify switch to Sesame (Melrose Organic is a good one) or Sunflower oil. For an extra dimension to the experience, you may like to add an essential oil of your choice to your massage oil.
2. Warm the room you are in and warm the bottle of oil in a bowl of hot water.
3. Stand on a towel that you don’t mind getting oily.
4. Pour a small amount of oil into the palm of you hands and begin with a head massage, slowly massage oil into scalp in a similar way you shampoo. (If you don’t like having oily hair you can skip the oil here.) Use your finger tips to rub your scalp even gently tugging at your hair.
5. Take some more oil into the palm of your hands and start to massage your face and then the neck, shoulder and arms, remember circles on the joints and long strokes on the limbs. Massage slowly and adjust the strokes and pressure according to area on body, i.e. more vigorous on soles of feet and limbs, slowly around face and abdomen.
6. Continue over the rest of the body, with clockwise circles on the abdomen (to follow the colon) and upward strokes on chest.
7. Spend extra attention on your feet; massaging the soles of your feet as well as the toes for a soothing experience.
8. When you are finished you can either let the oil soak in and then rinse off in the shower or wipe the oil off with a towel.
9. Sit quietly for 10-15min, drink some water or sip on herbal tea to complete the experience!

Enjoy the benefits this simple practice has on your Mind, Body and Spirit. Abhyanga along with Yoga, Meditation and a healthy diet will help keep you feeling more ‘juicy’, healthy and looking young well into your 90s!

Justine Rintoul
email – justine@triveda.com.au
mobile – 0430532227
website – http://www.triveda.com.au
facebook – facebook.com/TrivedaTherapies

In the next blog I will recommend poses to balance Vata.

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A Yoga Life

 

 

 

 

 

Yoga is a way of life. It has elements of the physical, spiritual, philosophical and ethical. It is more than just the 90 minutes on the mat.

During each class you will become more self aware…. of your abilities, balance, moods and strengths. Every day you will bring a different body to the mat. Yoga is about accepting where your body is at and about maximising the benefits of that place. You will learn perseverance, focus and serenity, all skills which you can incorporate into your every day life.

This is my blog page where I will share with you my thoughts about a yoga life, what that means, how it can be achieved and how it is available to everybody no matter your physical yoga skill level. No matter where you are in life, the skills and insight you learn through regular yoga practice will enhance your journey.

I hope you enjoy what I will share with you.