Yoga raises money for animal shelter in Rio

I am so grateful for the help of friends who in the end of 2015 helped me organise  a public yoga event  in the beautiful Parque Lage in Rio to promote the work of SUIPA, one of the most popular animal shelters in Brazil  http://www.suipa.org.br/index.asp?pg=suipa.htm . 

 

 

The event  was a total success, attracting the attention of hundreds of people  and raising over £1,000 to buy  provisions for 5,000 rescued animals living in the shelter. My special thanks goes  to all who contributed to make this happen.  http://www.suipa.org.br/index.asp?pg=clippings_detalhes.asp&id=94 

 

 

SUIPA is located at the heart of the communities  of  Jacarezinho  and  Manguinhos with over 300.000 inhabitants. Apart from rescuing animals from  the streets of Rio, SUIPA also offers affordable services to pet's owners who cannot afford regular vet's fees.

 

The atmosphere in SUIPA is vibrant and busy. At the entrance  a large reception offers a waiting area to those awaiting treatment.  There are many treatment rooms, collective and individual. The five thousand animals waiting adoption are kept in a vast area, clean and spacious.

 

 

Bebel, the president of SUIPA, took me on a tour to know the institution and see where the animals are kept, to meet and chat to admin staff, cleaners, carers, vets and nurses. 
 

 

Everyone was so busy but also very open and welcoming. I felt very moved to see that in the offices, for instance, staff kept some 'pets' around them whilst working.

 

 

SUIPA is not only an animal shelter but the hub of a community, offering a range of  subsided treatments to animals, employing  dozens of people , including people on probation and doing a real service to society.

 

 

I must confess that  before this visit, I assumed  that  SUIPA was a sad place of suffering but I have changed my mind.  I was impressed to see a well organised, caring and vibrant institution, a place that not only helps animals but also connects people and communities. 

 

 

 

 

SUIPA is a charity that depends on your generosity to keep rescuing animals  and offering affordable services to  poverty-stricken communities in Rio.

I would like to invite you to visit them or support their work either through voluntary work, donation or spreading the word. To learn more and make a difference please click on http://www.suipa.org.br/index.asp?pg=comoajudar.htm .

Thank you very much.

Om shanti, peace and light.

Thereza
https://www.facebook.com/LightAndExpansionYoga/

Journey towards Chakrasana

Chakrasana , the wheel posture, is a strong backbend which challenges even the most  advanced and fit practitioners. Through years of teaching I have observed that sometimes it is a small detail that holds a person from unfolding fully into chakrasana. Here are some of the of the most common issues that I have noticed:

1) Tight back: the solution is to start with basic and intermediate back bends to build up back strength and flexibility.

2) Short hip flexors: nothing that a few lunges, warriors and pigeons cannot help with.

3) Wrists: limited range of movement in the wrists can make rising up in the posture difficult. Usually bricks against the wall offer help until the practitioner develops the required flexibility and strength.

4) Arm strength: this is an issue experienced mostly by women. Lack of muscle power in the arms means that the elbows splay out to the sides and refuse to lift the torso up. I am afraid that the regular practice of a few chaturangas, planks and downward dogs are the answer for this! A short term solution is to wrap a belt around the upper arms to stop them splaying out to the sides. This trick works 9 out of 10 times. Even better if your hands are elevated by bricks against the wall.

If after all the preparation the posture is still not possible there are lots of ways to get the benefits of this inversion and backbend combo. The bridge posture, for instance,   is a close relative which can deliver many of its benefits.

Benefits

• Strengthens the back, arms, wrists
• Opens the front of the body
• Energises

Contra-indications

• Carpal tunnel syndrome
• Back injury
• High blood pressure

Ocean Breath – Ujjayi Pranayama

Ujjayi is a diaphragmatic breath, which first fills the lower belly (activating the first and second chakras), rises to the lower rib cage (the third and fourth chakras), and finally moves into the upper chest and throat.

The length and speed of the breath is controlled by the diaphragm (a sheet of internal muscle at the bottom of the rib cage), the strengthening of which is, in part, the purpose of ujjayi.

 

Ujjayi breathing stimulates the vagus nerve which  is the heart of the parasympathetic nervous system. It controls the organs of maintenance (heart, digestion, breathing, glands) sending information from your gut to your brain.

Ujjayi breathing dramatically changes how your brain works. If you just do a slow breathing rate (2 to 4 breaths per minute), you will turn on the vagus. Animals and children do ujjayi breathing naturally.

 Benefits:

• Tones the lungs and encourages the free and healthy flow of prana
• Helps to regulate blood pressure
• Improves concentration
• Calms the mind
• Stimulates the parasympathetic nervous system (rest and digest)

 

Bibliography:

http://rick.evertsz.name/731_kriyas/yoga_breathing_a_talk_by_dr.html (accessed omn 09/08/14)
http://en.wikipedia.org/wiki/Ujjayi_breath (accessed on 09/08/14)
http://en.wikipedia.org/wiki/Thoracic_diaphragm (accessed omn 09/08/14)

Demystifying Mudras

Mudras can be done with your hands (hasta mudras), head (mana mudra) or the whole body (kaya mudra). They are usually performed before or after the class to aid the process of centering, deepening awareness and concentration.

They can affect the mind, mood, states of consciousness, the flow of prana (energy) and  the nervous system directly influencing the subtle energy within the body. They are often used with visualization and affirmations.

Anjali Mudra

 

Place both hand together in front of the heart centre.

 

This supports  inner collection and creates harmony, balance, repose, silence and peace.

 

It also harmonizes the coordination of both brain hemispheres, calms the thoughts and creates clarity as a result.. With this gesture you can also express reverence or gratitude.

Bibliography: Mudras: Yoga in your hands (Gertrud  Hirschi)

 

Chakras - Spinning Wheels of Pure Energy

Chakras are the main centres of energy located in the subtle body and are related to different states of awareness and human evolution. The word chakra means ‘a circling motion or wheel’. 

 

 

 There are several chakras distributed alongside the body but the major seven are:

 

Name	Place	Quality
Mooladhara	Base of the spine	Sense of smell, earth element, basic needs, excretory and reproductive organs
Svadhisthana	Sacral plexus	Sense of taste, water element,  urinary and reproductive organs and glands
Manipura	Solar plexus	Sight, element of fire, digestion and assimilation
Anahata	Heart region	Sense of touch, air  element, hands, emotions
Vishuddhi	Cervical plexus and thyroid gland	Ears and sense of audition, ether element, throat and speech, purity of body and mind
Ajna	Between eyebrows	Mental faculties, third eye, higher intelligence
Sahasrara	Crown of head	Highest experience of human evolution

Side Bends & Twists

Side bends and twists are movements that are not part of our routine so they are initially hard to practice. They lengthen the torso, squeeze abdominal organs, lengthen, twist and create space in the spine. The wringing action helps flush stale energy from areas of the body where toxins accumulate energising the whole system. These postures also develop stamina as they are supported by strong legs and well-grounded feet.

 

Benefits

• Strengthens and stretches the legs, hips , groins, hamstrings, calves, shoulders, chest and spine
• Opens the chest to improve breathing , asthma
• Relieves mild back pain
• Stimulates the abdominal organs, improving digestion, constipation
• Improves sense of balance
• Stretches and strengthens the thighs, knees, and ankles 

 

 

 

 

Yoga and the Five Bodies

Did you know that every time you practice yoga  you  are effectively bringing your five  bodies (yes five bodies!) or energetic layers, into harmony?  These energetic layers are called ‘Koshas’ and  move from the outermost layer of the body  to your  innermost  deep spiritual core. 

Each of these  "bodies” is contained within the next like a Russian doll. They are :

1.            Annamaya kosha—the physical body

2.            Pranamaya kosha—the breath or life-force body
3.            Manomaya kosha—the mental body
4.            Vijanamaya kosha—the wisdom (intuition) body
5.            Anandamaya kosha—the bliss body

 

In our classes we focus on bringing these koshas to awareness through posture work, pranayama and meditation.  It might sound complicated but when it all comes together it is a simple and nurturing experience.

 

To lean more about the classes  contact Thereza on:

http://www.facebook.com/LightAndExpansionYoga?ref=hl

Bibliography: http://www.yogajournal.com/wisdom/460 on 27/04/14

 

Posture of the Month - Utthita Parsvakonasana

Extended side angle pose - Utthita Parsvakonasana

Sanskrit: UTTHITA = extended PARSVA = sideways KONA = angle

The challenge in this posture is to keep the chest open when reaching to the floor. Use blocks to achieve openness or rest the forearm on the thigh.

Cultivate a sense of ease in the posture with a light upper body powerfully supported by grounded legs and feet.  Think of roots coming down from  your tailbone all the way down to your feet.  

Benefits

• Strengthens ankles and legs
• Stretches the groins, spine, chest and shoulders
• Centres the mind and promotes concentration and stamina

 

Bibliography: http://www.yogajournal.com/poses/749 on 27/04/14

The Healing Power of Yoga Nidra

Yoga Nidra or yoga sleep as it is literally translated, is a practice that promotes deep states of relaxation by bringing positive  changes in the electrical activity of the brain.

In the yoga nidra state alpha brain waves  bring  a profound sense of relaxation and recharges the whole nervous system.

Yoga Nidra is not a simple relaxation. It is a powerful practice that uses particular techniques and brings positive life changes i.e. using  'sankalpas' or affirmations.

Research suggests  that Yoga Nidra has helped people with post-traumatic stress disorders,  ME, panic attacks, insomnia, anxiety , high blood pressure, etc.

To experience the benefits of Yoga Nidra contact Thereza on http://www.facebook.com/LightAndExpansionYoga?ref=hl

  Bibliography: http://www.sheffieldyogaforme.org.uk/yogaNidra.php on 27/04/14

Is Yoga damaging your back?

Here are five tips for a happy back to take to your Yoga class.

1)     Develop awareness

Back problems stem mainly from chronicle muscle tightening, unhealthy postural habits and misalignments.  What is going on in your back in the yoga class? Does it hurt? Does it feel good? Listen carefully!

 

2)     Ditch the Myths

The most damaging myth which students bring from the gym to the yoga studio is the ‘no pain no gain’ mindset. This belief is usually the one who gets backs hurt in the first place. Do you know of someone who goes to a yoga class and gets a back problem?

 

3)     Strengthen your Core

A sure way to a healthy back is a strong core. Yoga starts in the mind and in the centre of the body with  a few postures to activate, not overdo the abs. Yogis are not body builders.

 

4)     Strengthen your Back

Sometimes people damage their backs forcing their way through postures that are the very remedy for their backs. A healthy back benefits from moving all directions i.e. forward bends, back bends, side bends, twists, rotation. What can be a better way to prevent or release blockages?  

5)     Stretch those Hamstrings

The flexibility of your hamstring has a big impact on the health of your back. They affect postural alignment by pulling your sitting bones and flattening the normal curve of the lumbar. Let’s get those hamstring stretched!

Do you know what is your dosha?

According to Ayurveda each of us is born with a unique constitution which manifests as a combination of the three major doshas or vital energies in the body. Our doshas determine our constitutions, preferences, personality traits, sleeping patterns and the foods we should eat.

Vata

Element: ether and air

Often thin and restless, with irregular eating and sleeping patterns, dry skin, long, angular faces, small eyes, irregular teeth, narrow lips. Decisive but with an erratic memory. Adapts easily, acts quickly, is alert, enthusiastic, focused, positive and creative. Often dreams about running, flying, jumping. Loves movement and change.

Pitta

Element: Fire and water

Tend to be of medium frame and height. Slender, often fair and freckled, with heart-shaped faces, neat noses, pale eyes, yellowish teeth, reddish or yellowish complexion. They are decisive, open to new ideas and skilled in using words. Natural leaders but with a tendency to jealousy and anger. Fiery personalities, over-competitive and judgemental. Normally healthy and strong, with good immunity. Often hungry and with a large appetite.

Kapha

Element: Water and earth

Strong, with well-proportioned bodies and a tendency towards excess weight. Prone to oversleeping. Oily-skinned, thick wavy hair, large blue or brown eyes. Steady regular appetite They are intelligent, speak clearly and have a strong immune system and abundant vital energy. Love piece, quiet and stability , dislike change and avoid exercises. A good friend, patient, compassionate, forgiving. Have a sensitive, intuitive and calm nature. Good at encouraging others. Aversion to foggy weather.

 

Why too much flexibility is not always good for you

Often people assume  that they are not very good in yoga because they are unable to touch their toes or get into pretzel shapes. I personally feel that it is better that students are a bit stiff than too flexible as too much flexibility often causes them more harm than good in the long run.  

The most important lesson for beginners is to learn to respect their boundaries when it comes to stretching. Whereas it is normal to feel a slight discomfort in stronger stretches it is important to know when to stop and take a step back if in pain.  

Although some flexibility is good, hyperflexibility can stress and damage the joints when the muscles and ligaments are not strong enough to take the strain of a deep stretch.

Building muscular strength helps not only yoga practice but also keeps the student fit for life preventing the onset of chronic musculoskeletal diseases, such as arthritis and osteoporosis, especially in women. Stronger people are lighter and able to move their bodies with greater ease.

Which Yoga do I teach?

When people ask me what type of yoga I teach  I wish I had one word ready for them. But this is not the case. The yoga I teach is the yoga I feel, the yoga I practice, the yoga that heals and frees the body, balances the mind and opens a door to the light within.

I was formally trained as a Hatha Yoga teacher with the British Wheel of Yoga but in the last 10 years  have been studying and practicing different 'types of yoga' and the result is that my own style has become very hybrid.

I am a fan of DRU yoga, Iyenga, Vinyasa flow, Yin yoga, restorative, Satyananda to mention a few and also incorporate in my classes elements of disciplines that are not technically considered yoga i.e. thai massage, biodance, authentic movement, etc.

I feel that as I get older, travel, learn and develop, my classes will become more varied and multi-faceted. To live and develop is to be in constant change.

"The rung of a ladder was never meant to rest upon, but only to hold a man's foot long enough to enable him to put the other somewhat higher." Aldous Huxley

My intention is always to deliver a balanced class, suitable to all, in a light-hearted inclusive way. I aim to get  to know my students, their likes and dislikes, their personalities, their specific issues. I then look to translate into practice ways of helping them to feel better, more balanced, happier, relaxed , stronger,  in union.

Yin Yoga gentle recharging of life force

Yin yoga is a deeply restorative modality of yoga where passive postures are held between 3 and 5 minutes. However, beginners might hold the postures for a few breaths only  before getting used to longer holds. I have been spending between 10 and 30 slow breaths in the postures and feel the benefits almost immediately.

Anyone, from  any age and ability can experience the benefits of yin yoga, which has been likened to an acupuncture session without needles. If the flexibility of the student does not allow for full postures,  modifications can be easily offered by a competent teacher. Forcing the body into shapes is not advisable as this might put extreme pressure in joints such as hips and knees. I.e. pigeon posture might feel quite uncomfortable for someone who has knees issues or have undergone hip surgery.

So what are the Benefits?

The theory is that holding the postures stimulates the nadis , or the meridians  in Chinese medicine. When these channels are gently pressed for some time they ease tension and blockages. The result at a physical level are greater flexibility, improved circulation inthe joints and tissues around it. At a psychological level a greater ability to investigate and cope with uncomfortable emotions. When one holds a posture in stillness  for more than a few seconds, negative thoughts and emotions might surface on the fabric of the mind. By learning to stay in the posture/present and not  to react to the thought, yin yoga serves as a meditation session where one learns to observe the activity of the mind without getting involved in it.

The residence of Yin and Yang

The kidney-bladder organ-meridian pair, "the mansion of fire and water,  the chanel of life and death" have been my favorite recently and I include below a few postures that work in this chanel. Most students will need modifications and props  to be comfortable in these postures. Any sensation of discomfort or pain means that more harm than benefit will be the result of the session, so always be careful and ask a qualified teacher to guide you through the practice.

Supta virasana,Upavistakonasana, Balasana, Janu sirsasana,Paschimotanasana. See them  at http://www.yogajournal.com/poses/finder/browse_categories

http://www.facebook.com/LightAndExpansionYoga?ref=hl

Whitley Bay beach, Newcastle

What the word yoga means to you? I like the idea of the symbolic sun rising within from lower to higher centres of consciousness.   Ceasing the fluctuations of the mind to find the centre of stillness deep within.  The journey back home.

Hatha Yoga for all abilities in Whitley Bay | YogaNearby

Hatha Yoga for all abilities | YogaNearby

Asanas - the anteroom of Yoga

Most of us turn to yoga looking for fitness, better sleep, weight loss, stress management, relief from back pain, etc. What we might not realise is that there are  many other benefits that the practice will invariably bring. Better health is just a byproduct. Yoga promotes the development of awareness and awakening of higher states of consciousness.  It integrates mind, body and emotions helping individuals to become more whole, integrated and fulfilled.

Being able to get yourself into pretzel shapes is not what yoga is all about. That's preparatory, benefitial  but not  the core of yoga. The practice of asana (postures) can be considered the anteroom of yoga.

Originally, yoga was devised as an instrument to help raising consciousness and liberating individualsfrom illusion and suffering.  The objective of the posture work was to free the body from toxins and to prepare it for seating for extended periods in meditation without discomfort.


Breathing techniques (pranayama) were also designed to help getting  the mind into a state of calm and stillness. In this state the individual could get a glimpse into the soul, beyond the veil of illusion.That's was the real yoga, the royal yoga, the royal path.  The system was devised 1,500 years ago by a sage called Patanjali. It was an almost a secret science.

Whatever the stage we are in our practice, it is certain that sooner or later the practice will work its magic. Practice, discipline, consistency will open the door to  the real yoga, the yoga of the mind, of the heart, of the spirit, and integration will inevitably occur. The  reassuring thing is that in our era there are no chosen few, yoga is inclusive, all dependent on your own efforts.

Some Kiss We Want

There is some kiss we want with
our whole lives, the touch of
spirit on the body.

Seawater
begs the pearl to break its shell.
And the lily, how passionately
it needs some wild darling!

At night, I open the window and ask
the moon to come and press its
face against mine.
Breathe into me.

Close the language-door and
open the love window.
The moon
won't use the door, only the window.

--Rumi. Translator: Coleman Barks

"We are set free if we set others free, for it is only by example we can teach"

Dr Edward Bach, 1932

Lendrick Lodge weekend retreat

The journey of a  yogini is one of constant learning and to learn is to be forever young . Some say that the secret of youth resides on a healthy spine but I also think that an inquiring mind and a light heart that is connected to the highest purpose is essential. 

This weekend has been a great learning experience for me. I have met a group of fantastic people with the most diverse life experiences, ages and backgrounds. And our differences disappeared as we all bathed together in the light of yoga during the weekend.  The atmosphere was one of openess, trust and camaraderie. I reckon that this was largely created by our willingness to make the weekend special. We were all so willing to meet , learn, exchange, relax and enjoy.

My little  personal experiment for the weekend  was trying to be as open as I could , having  no expectation and going  with the flow. I tried hard to 'simply be'. By relaxing my grip and working 'with the flow'  and against the grain of my deeply seated habits and comfort zone as much as I could  I felt 'strangely'  inner reassured , connected and genuinely content and grateful for no special reason.

Om shanti!