"Holy shit, mosquitoes" Yoga Poses - The Mosquito

I am type A- blood. This means that no mater what the biting bugs anywhere in this world LOVE me. Literally, my husband and I will fall asleep and while he will wake up without a bite on him, I will awake to find out I was a taste feast, covered with bug bite.

Blood-type markers are chemicals released by people of a specific blood type – so if someone with AB blood emitted a marker, it would be different than that released by A. One study found persons with Type A blood suffered more mosquito landings because of the odorant markers they emit than any other blood type.  Scientists have identified several proteins found in mosquitoes’ antennae and heads that latch on to chemical markers, or odorants, emitted from our skin. These markers are produced by the natural processes of our bodies and, like neon signs, they let the mosquitoes’ smell center know you’re around (though the process that then guides them to you is not well understood).
Flies and mosquitoes share a number of the same genes that dictate production of these odorant-binding proteins, which have specific sites that will catch or bind with certain chemicals in the air. Some scientists suggest that certain characteristics attract mosquitoes, thereby leading us to have more bites than others.

So...knowing all of that in the section of life that is called "too dam bad 'cas you were just born that way and there is nothing you can do about it"...I am desperate to find some sort of holistic way to free myself of this love energy I send out to these little biting blood suckers. I am also a compulsive with scratching. Apart from biting my nails right down to nothing, there hasn't been any great cures no matter how many vitamin b patches I stick all over myself.  Bug spray is SO toxic...it's so not fun to be covered in scars and bloody scabs, the remnants of these bites. 

So today, reading about this yoga pose made me laugh as I scratch my mosquito bites all over my poor scared legs...

Yoga Poses - The Mosquito

Pose - Bend you knees while keeping your back straight with you arms out straight in front of you. Try to relax into this. At the teachers shout of "Holy shit, mosquitoes", start slapping your feet and legs, face and hands and any other body part you can reach while vigorously stamping your feet. Repeat mantra "Damn mosquitoes" at the top of your lungs. The advance version of this pose can be added by doing a sort of Jig as you run around the studio. Don't forget to breath.

Benefits - Besides being aerobically beneficial, practitioners of this pose report an increased kill ratio of mosquitoes, nats and no-see-ums when off the mat.

Killing mosquitoes isn't very Ahimsa yoga suggesting of me though now is it...hmmm

Namaste

love Tara

Cleaning house and getting balanced

It feels like a long time since my last blog...living without Internet for the past five days probably didn't help either. Yep - half of Nevis and St Kitts  was out of Internet power for some time. One of my expat yoga students (had a similar thought to me)  said in dismay "I didn't even know this could happen" :P

It is  so funny how when the Internet is down we wonder how we ever lived in life without it :P I, for one, feel completely imbalances without the world at my finger tips :)

On that note, (and with yoga in mind) lets discuss our Chakras today. 

Recently, a friend of mine gave me a Chakras bracket for my birthday - I chose out of all of them the crown Chakras for my one to wear.  At a dinner I went to earlier in the week, a new friend asked the purpose of wearing a Chakras.  Her main question was how and why do we want to balance and align our Chakras?

First off lets define what are Chakras are / do :) 

The Seven Primary Chakras in the human body are:



(7) Crown (Third Eye?) chakra
(6) Third Eye?
(5) Throat chakras
(4) Heat chakras

(3) Solar Plexus
(2) Sacral or Spleen chakras
(1) Root chakras

 The 1st chakra is called the Root chakra. It is located between the anus and the genitals and is connected with the coccyx. The Root chakra opens downward. When active with vigor, it is fiery red-orange in color.

The 2nd chakra is called the Sacral or Spleen chakra. Located over the spleen, it is sun-like in color and opens towards the front. Sanskrit books always substitute the 2nd sacral chakra with that of the spleen, locating it below the navel instead of at the spleen. My research suggests that there is a danger associated with tampering with the spleen, so perhaps this is why they locate it below the navel. I don't know.

The 3rd chakra is called the Solar Plexus chakra. It is located about two finger-breaths above the navel and is directly connected to our astral or emotional body. Through the solar plexus chakra we absorb the solar energy which nurtures our body, which energizes and maintains our physical body. This is where our emotional (feeling) energy radiates, particularly our "gut feelings." It glows a golden color.

The 4th chakra is called the Heart chakra. It is the center of our entire chakra system. It is located in the center of the breast at the level and vicinity of the heart cavity and connects the three LOWER physical and emotional centers to the three HIGHER mental and spiritual centers. Its color is chiefly green.


The 5th chakra is called the Throat chakra. It is located between the depression in the neck and the larynx, beginning at the cervical vertebra behind the Adam's apple. It starts at the cervical vertebra and opens towards the front. It is also connected to a small secondary chakra, which has its seat in the neck and opens to the back, but since the two chakras are so closely related, they have been integrated into one. Although it has a lot of blue about it, it is also silvery, like moonlight upon rippling water. Blue and green predominate.

The 6th chakra is called the Third Eye? chakra. It is associated with the pituitary gland, which is a very small, shapeless organ about 1/8 inch in diameter located in the forehead about one finger-breath above the bridge of the nose between the eyebrows. Here conscious perception of being takes place. It is the seat of our higher mental powers. On the physical plane, it is the highest center of command for the central nervous system. One half is chiefly rose-colored with a lot of yellow, and the other half is predominantly purplish-blue.

The 7th chakra is called the Crown (Third Eye?) chakra. It is seated in the pineal gland, which is a small organ of fleshy consistency not much larger than the pituitary. The pineal gland is located near and behind the pituitary body almost in the exact center of your head at the level of your ears. The Crown chakra opens upward, at the top of your head. Interestingly enough, medical science has yet to conclusively determine the physical influence this gland has on the human body (probably because metaphysics is beyond their rational thinking mind.) Although it contains all sorts of prismatic hues, it is predominantly violet.

So why do we want to be sure our Chakras are in balance?

According to the "the-energy-healing-site". Keeping our physical body alive, healthy and functioning well is a complex exercise in balancing. It's called homeostasis, and it keeps all the chemicals, hormones, and processes of our body in harmony with each other. If our body deviates from a state of homeostasis, we're in trouble. 

In the same way, our chakras must be in balance and aligned with each other. 

When our chakras (or any aspect of our energy system) are out of balance, it can have a profound impact on our physical, emotional, mental, and spiritual health. When they are out of balance/alignment, both our bodies and our lives are likely to be out of balance as well. We may find that we are illness- or accident-prone, or that our lives are unhappy, unsatisfying, or chaotic.
Sound healing expert Jonathan Goldman compares the body to a musical orchestra, where the individual players represent physical or energetic organs. If one "instrument" (like a chakra) gets off tune or out of balance, the sound of the entire orchestra (the health of your entire body) is off, and pretty soon the other players (other part of your physical or energetic system) start to veer off-tune, too.

Energetically, what characterizes a chakra system that is in balance?
Energy flows through the chakra system in two ways. First, it flows up and down along your central channel, base of spine to top of head, connecting the chakras. Second, it flows horizontally, in an exchange of energy with the cosmos.
In a balanced chakra system:

• Energy flows freely vertically, reaching all the chakras: none of the chakrasare blocked.
• Energy flows freely horizontally: each chakra exchanges energy freely with the cosmos.
• None of the chakras is substantially more open or spinning faster/slower than the others: none is significantly overactive or under-active in comparison to the rest.
• Each of the chakras is opened to the degree needed to support your health and spiritual development: none of the seven chakras  is open too wide, or closed down too tight.
• Neither the upper chakras  nor the lower chakras is over-emphasized.

Many energy healers will be able to perceive your chakras and whether they are balanced, open, and healthy. But it's not really necessary to be able to perceive them in order to evaluate them and their state of balance, because when there is an imbalance in your chakra system, it will eventually manifest in your body, emotions, thoughts, or your life. In other words, it will show up clearly in the physical world at some point. 

How would a person with a healthy, balanced chakra system most likely look?

• body is healthy enough to support individual spiritual journey/fulfillment of life purpose
• well grounded, secure, confident, in touch with own body
• in touch with their emotions, but not overwhelmed by them
• comfortable with their own sexuality
• self-confident, able to manifest their desires without dominating others
• compassionate, loving, healthy relationships; in touch with nature
• able to express own truth, to listen as well as speak, to create
• intellect balanced with wisdom, in touch with intuition  

 It's not necessary, however, for our chakras to be perfectly, completely balanced, all at the same level of openess and activation. For most people, one or more  chakras stand out as being stronger than the others. This is normal and not at all undesirable. 

It's only necessary that the chakras not be wildly out of alignment, such as one chakra that is nearly shut down, or one that is blown wide open in comparison to the others. Your body and your life will give you the information you need to know if your chakras need balancing.Sometimes people on a path of spiritual development will over-emphasize the top chakras, believing that this is the way to become enlightened. In my personal view, this is a mistake. The body is not less holy than the spirit. They are both aspects of energy, and need to be balanced in order for us to make the most of our physical incarnation. 

Indeed, someone with a top-heavy chakra system--the top three or four chakras overactive in relation to the three bottom chakras--might be spacy and ungrounded, have difficulty finishing things, have difficulty concentrating, lack "common sense," be "out of touch," and just generally have difficulty living in the world. 

On the other hand, sometimes people are out of balance with the lower three chakras overactive in comparison to the entire system. Such individuals might lack imagination and creativity, lack vision, lack higher dreams, feel unconnected to themselves,  be overbearing and unsubtle, be "plodding," get trapped in the minutiae or the drama of life, and generally have a hard time rising above the basic physicality of life. 

It's very common for one or more chakras to become blocked or imbalanced. 

To be healthy and happy and continuing to develop spiritually, it's important to keep all the chakras fairly balanced, smoothly exchanging energy with the cosmic energy and with each other. 

Please let me know if you are interested in learning more ways to gain chakra system alignment :)

Keep being amazing!

Namaste


Tara

ps: if you want a Chakras bracket and you are here in Nevis, they can be bought from the Four Seasons Nevis Spa :)

Fit Yogis "lean mean fantastic machines"!!

People keep asking me: "but yoga - how does that make you fit? Isn't that just a bunch of stretching". 

My reply is:

 "SURE a lot of yoga is stretching. Nevertheless, a completing a series of power yoga postures will help in stretching and strengthening your body, change your body and relaxing and calming the mind."

This is POWER yoga peeps :) The name says it all!!!  It's a challenge  and we are working our buns off in these class. LITERALLY,  melting that fat off of us, getting out those toxin and transforming our bodies in to "lean mean fantastic machines". How great is that!

So, you are thinking, how does this power yoga stuff work and how is in different from the other style?

Power Yoga is the Western form of Ashtanga Yoga. Power Yoga is one of many forms of Yoga, which has the same potential of following a laborious full-body workout while promoting mental stability and concentration. The yogic techniques have been modified so as to make them more lively, energetic, and appealing to those who want an emphasis on fitness.

So yep it's true - power yoga poses are not as easy as other yoga styles and require a higher level of cardiovascular fitness and strength. Baby steps to greatness there are lots of modification to each pose so we can take it slow too working our way up to the more intense poses. In the end, your body results are amazing! & how great does that feel!
 

According to the Yoga Journal: "Power Yoga Benefits:

• Increased muscle tone and strength
• Enhanced stamina and physical endurance
• Correction and improvement of posture
• Flushing out of toxins from the body
• Improved mental awareness
• Increased ability to concentrate and focus
• Easing of stress and tension
• Alleviation of aches and pains caused by tension and stress.
• Relaxation of the body and mind.
• Improved joint flexibility and movement

Power yoga also helps in warming up the body. This helps not only in achieving a higher state of awareness but also in eliminating unwanted and harmful bacteria from the body. Since power yoga focuses on the synchronization of the body and mind it helps in allowing an individual to attain a higher levels of awareness and inner strength. Power yoga has also been used as a training option by many athletes and sports people."


So if you are looking for some zen, but want a full body workout then I guess you best grab your water bottle and see me in class :)

Namaste!

love Tara

Best Foods to Eat Before a Yoga Class

So are you heading out to do a yoga class with me (Tara Leigh)? But wait... are you feeling hungry. Doing exercises on an empty stomach isn't a good idea; especially not to my (Tara Leigh's) power yoga class. It's a physical class that you will need energy for. But wait...aren't you not suppose to eat a lot before yoga 'cas the poses can make you feel sick to your tummy if you are too full?

So what do you eat?

Here are EIGHT so great nutriuos suggestions:

1) Apples:  

Yep,  apples are great to eat before a power yoga class! I'm a big fan of apples! They hydrate, give a little NATURAL sugar jolt, and they clean your teeth! They are also a great source of vitamin C, and contain fiber, which can help hold you over until after you've finished your yoga class.

2) Almonds:

I have little bags of almonds and nuts with me everywhere I go :) I even have some in the glove box of my car :P Grab a handful of almonds before class to help boost your energy and starve off hunger. Almonds contain vitamin E, potassium, and magnesium, which means you'll have plenty of stamina to stay in boat pose (just be sure to eat them plain and unsalted to maximize their energizing benefits).

3) Oatmeal: 

Lets make it fresh though not from packages :) Half a cup of oatmeal makes a good, light pre yoga practice (class) snack. You want something that burns easy and will keep you tied over till the end of your class but won't make you like you are too full of food while practicing.

4)  Pears: 

Most of our experts agreed that fruit is a great pre-yoga snack, but the type of fruit you eat is also important. The low acidity level of pears make them a smart selection for a pre-mat  (yoga class) snack. Plus, pears are high in fiber, which means they are more likely to keep you satisfied until your next meal.

5) Bananas:

No surprise here, potassium-rich bananas make a great pre-workout snack, and they are great for yogis too. Potassium works with sodium to help keep your body properly hydrated, making this snack super a-peel-ing before that power yoga class that will have you sweating!

6) Dried Apricot: 

I love that these are an easy snack to toss in your bag! Dried apricots contain natural sugars to help boost your energy! The are also low in acid which is easy on your tummy before a yoga class too! 

7) Melon:

Melon is a water-rich fruit that is also low in acid that can help you stay hydrated and energized during your power yoga poses.

8) Greek Yogurt. 

YUM and they sell it at RAMS and the Horsford's IGA in town! As long as you aren't vegan or don't have any problems digesting dairy, a little yogurt can make a good pre-yoga snack option. Try a small serving of Greek yogurt for a protein-rich snack that is rich in lactose, a naturally occurring sugar that will give you sustained energy.

So choose your favorite snack and I will see you in our  yoga together :) Can't wait!

Enjoy! Namaste!

love Tara

Rainy Day Bliss.

It's been raining non stop here in Nevis all night to all day long now. My living room is flooded and  my bedroom roof has sprung a leak. We have lost power ~ then got it again ~ lost power  ~ and now thankfully have it again :) But still rain rain rain! 

What’s a yogi to do to keep their spirits up you ask? A specialized yoga practice, of course! "Lets turn those frowns upside down" :P

Here are five energizing mood-boosting poses from Tara Leigh Yoga You!

Lets kick it off with a downward facing dog.

Honestly – how many times in a day do we get a chance to stretch out like this? And how fun is it to hang your head upside down. Doesn’t it make you giggle a little thinking of all the time you swung from tree branches as a kid (at least, if you were a kind like me – bit of a tomboy with pigtails and scrapped knees :P Shhh! Don’t tell my husband he thinks of me as a “city girl” and that for me the idea of camping it going to a hotel without room service. Ha-ha) Anyway, downward dog yogis! Lets get to it!!

Downward facing dog

This pose circulates blood to the head and stretches the back. Start on all fours, with hands directly under your shoulders. Curl your toes, take a breath, and, as you exhale, press into your hands, lifting your hips back and to the sky. You will look like an upside down V (kind of) Holding the pose for five breaths, keep your spine straight (bending your knees if need be – if you have back issues then you are 100% doing this pose with bent knees) and your weight resting evenly between the legs and arms.

From downward dog lets get some real strength into us by transitioning into Warrior 11. In yoga we all warrior set out on the crusade of healthiness and wellness. Yes, sounds cheesy, but cheesiness brings a smile to our face and smiling is the best mood boaster ever! So lets go warriors!

Warrior II

This pose increases leg, back, and arm strength. Standing at the top of your mat, step your right foot back about 4 feet and turn it 45 degrees to the right. Turn your left foot slightly in the front foot faces forward. Adjust your torso so that it faces to your right (hips square to the side of the room), inhale, and raise your arms out, shoulder blades wide rolling the shoulder down the back, palms down.  Exhale, bending your left knee until your thigh is parallel to the mat. Switch sides.

*** Reminder: shoulders and ears don’t make good neighbors so lets keep them apart :P Relax your shoulders down your back releasing any tension.

Now my warrior yogis, are you feeling strong? Then lets get you to a seated position on your mat and into a boat pose :)  We are going to work on achieving those washboard abs for the next day when that sun will shine again :)

 

Boat Pose

This pose builds core strength and creates heat in the body. Start seated: legs together, knees bent, feet planted on the floor. Holding the back of your thighs, rock your weight back so it rests between the sitting bones.  With your chest raised to the sky to prevent the back from rounding, lift your feet, knees still bent, keeping your lower back drawn inward. Inhale and extend your legs. Let go of the back of your legs, and extend your arms out parallel to the floor. Hold here for at least 5 breaths. Take a break and repeat. If you would like to tale a straight leg boat or a psoas boat in between to spice it up like we do in my power yoga class please do. What ever makes you smile!

***Reminder: Do you want killer abs – the BEST by far workout for your tummy to tone those muscles is laughter! So eat right, exercise and laugh away any access weight. Why not make it fun!

How do you feel? Want some more. How about we open that heart and chest a little on this gloomy weather day. It may be raining outside but that doesn’t need to affect your sunshine on the inside :P 

Bridge Pose

This pose opens the heart and chest. Lie on your back with feet planted close to your buttocks, palms on the floor. Breathe in, and, as you exhale, press into your feet to lift your tailbone. Clasp your hands together underneath you and walk your shoulder blades closer together so your weight rests on your posterior shoulders and feet. Lift your hips upward. Hold this pose for 5 breaths and then come down slowly vertebrae by vertebrae for a health happy spine. If you would like to do another set of bridge please do! 

 Ah! So, are you feeling awesome? Lets calm our system and give it some love by coming into child’s pose for a few breaths.

Child's Pose

This pose lengthens the spine, stretches the tops of your feet, and relaxes your body.  No rainy day blues in this body! Starting on your hands and knees, arms underneath your shoulders, pull your hips back so your buttocks rest on your feet and your torso on your thighs. Keep your forehead on the mat and let gravity help you sink into the pose.  Want to make this pose more active? Shift your arms to the left and right for a deeper oblique stretch.  Working the oblique muscles brings healthy function to the lungs creating more space for fresh air to get into our system. More air in our system means cleaner blood! Cleaner blood means more oxygen to the heart and brain. More oxygen to the heart and brain means more happy energy. How great is that!

So get rid of that rain shower sadness and pump up the happiness on your yoga mat!.

Enjoy! Namaste!

Love Tara

Say it! See it! Feel it! Be it ...and it will be so!

Say it! See it! Feel it! Be it ...and it will be so!

Have you ever sat in a quiet moment at the beginning of a yoga class, ready for an intense and very necessary practice only to be thrown for a loop when your teacher asks you to set an intention for the class? Don't let it stress you out!! That's NOT why you are here on your mat ready to workout!

Reasons why, as yoga teachers,we ask our students to set an intention at the start of class is that: it can be very helpful in giving you that extra something to focus. Yoga is tough - the mind wonders and we need to stick to our breath. An intention can help keep us present. Sometimes I suggest to my students  to dedicate their practice to someone or something outside of yourself, which is another really nice way to increase the positive flow of energy.

So yes, all that sounds nice, but here you are ready for your workout and you are a blank canvas when it come to where to start for setting an intention! I mean, whats the "best" intention to set" ???  Picking the "perfect intention" that's a lot of pressure!!

BREATH my yogi! Deep breaths in and out through your nose! You can tailor your intention to whatever your particular need is that day. For instance, if you are feeling vulnerable one day, you might challenge yourself to be strong and fierce, and thereby encourage yourself to go after a tough pose you are wanting to achieve (ie getting into the crow pose and holding if for 5 breaths). Or you might remind yourself to be gentle with your body if you have an injury or just need to take it easy.

Say it! See it! Feel it! Be it ...and it will be so.

Still confused as to what is the "right" intention like cookie monster in a room full of cookies? Which is the perfect cookie? Well,  as they said in the "Five Year Engagement"  “There is no perfect cookie, just pick one and take a bite!”.

Intentions are similar to "perfect cookies" and don't need to be complicated either!

It makes me laugh when I think of the ways I use to try to set an intention sometimes - I would make it so complicated! I sit there and think to myself:

"My intention is to be healthy–no, happy!–umm.. or should I bemore mindful? Or wealthy! Wait!... Is that selfish? Maybe I should be a vessel for world peace? Or dedicate my practice to orphans.. Yeah! Orphans! But what about the cancer patients or the burn patients...only bad people forget the burn patients? Am I a bad person?… and so it goes.. and then I realise - it doesn't need to be SO COMPLICATED all the time!!

Here are great examples of some of the purest and most simple intentions for your yoga practice.

Say to yourself:

1. Chill out! Life isn’t stressful unless you let it stress you out. So, my intention is to just chill out for the next  75 minute and RELAX for a change.

2. Be OK with where I am right now, and realize it’s the perfect place for me. My best is good enough!

3. Fill up, take care of myself, and emerge refreshed and energetic. No more running on fumes.

4. Turn inward–if only for a few moments.

5. Take the lessons I learn on the yoga mat and apply them into all the other areas of my life.

Yoga is an amazing physical practice. In my power yoga my students are seeing that muscles tone and stretch, core strengthens, hard work pays off. While yoga offers very significant health benefits, yoga has the capability to go so much deeper. Setting an intention will help us get there but should never stress us out. The key here is connection with intentions. What this does is connect your physical practice to what you are doing to the why you are doing it in a body-mind-spirit manner.

Just know that an intention can be a simple, beautiful truth about you and why you practice. It doesn’t have to cure illnesses to be all overly meaningful or worldy effective. Setting your own intention is a great way get even more in tune with your own body and its individual needs.

Remember:

 Say it! See it! Feel it! Be it... and it will be so.

Enjoy. Namaste

love Tara

Not feeling "Hip" enough??

Not feeling "Hip" enough??

Are you feeling a little immobile this week or bogged down?  Tired or emotional? Doing hip-opening yoga practice will help everything in your body move more easily.

Hip-openers are some of my favorite of poses. As everyday people, we tend to store emotional trauma and stress in the hips causing an unknowing clenching of the muscles. Opening poses can help release this tension and really lighten your mood. 

Tight hips are also very common because most of us sit at a computer all day, keeping our hips in a flexed position. The non-use of hip joint will cause shortening and shrinking of the hip flexor and decrease the ability to fully extend or straighten in the hip area. This can lead to lower back discomfort due to the shortened muscles across the front of the hips affecting the pelvis, which in turn affects the position and movement of the low back. Hip-openers can be really beneficial to your mental health, aid in good functional standing posture alignment, and aid in yoga posture alignment. How great is all that!!!

So what are good hip opening poses? Here are three of the ones I would like to suggest today:
 

The 1st  pose that is perfect for tight hips is Pigeon Pose, or Eka Pada Rajakapotasana in Sanksrit

Benefits: Opens the hip joint. Is a significant stretch for opening the buttocks, gluteals and piriformis muscle, which is very helpful for sciatic problems. Opens hip flexors. Helps relieve low back pain and stiffness.

Start on your hands and knees, with your hands aligned under your shoulders and your knees below the hips. Move your right knee forward, hugging it into the right wrist. Keep your right thigh parallel to the sides of your mat. Sweep your right shin and foot toward the left side of mat until the foot is directly below left hip. Lengthen your left leg back toward the back of the mat until it is straight and your toes are untucked. Once you have established yourself in this position, make sure that your hips are squared off and walk the hands or fingertips back in line with the hips. Take a gentle back bend for length, and lower both sides of your pelvis toward the floor. Your hips will have a tendency to lean to the right, so ensure that you keep your hips level to benefit fully from the stretch. If you cannot even out the hips, a blanket or prop can be placed under the right hip to equalize. As you inhale, extend your torso and spine. As you exhale, walk the hands forward and fold your body over the front right thigh until you can rest on the forearms and maybe release your head and neck until the forehead touches the mat. The sensation in this posture can be overwhelming at first and that is why it is important to continue breathing as your settle into the pose. If you experience pain, always back off just slightly to get to a place where you can breathe easily into the stretch. Stay in the modified position for several breaths, and with each exhale try to get a little bit closer to the final pose. Move on to the other side when ready. 

other variation of this pose looks like this:

My 2nd suggestion is Happy Baby Pose or  Ananda Balasana in Sanksrit

 

 

Benefits: Releases the low back, stretches the hamstrings Come to lie on the back on your yoga mat. Next bend the knees into the chest. Open the knees, bringing them towards the armpits. Stack each ankle directly over the knee, so that the shins are perpendicular to the floor. Flex the feet. Hold the outer edges of the feet at you draw the knees towards the floor. Rock softly back and forth side to side to give your spine a little massage. As I was telling my students in our Sunday power yoga class, if you would like to make baby sounds in this pose it is perfectly acceptable :P

From being a baby lets try out being a Lizard :) Lizard lunges or Utthan Pristhasana in Sanksrit will target your hips and hip flexors.

Benefits: Opens hips. Stretches the hamstrings and thighs.

Begin in Downward Facing Dog. Step your right foot forward between your palms keeping your hands on the floor. Lower your left knee to the mat, and release your elbows to the floor as well. Either rest your hands on the ground or bring your hands together in prayer position. Continue to squeeze your right knee toward your body and gaze forward to encourage your hips to lower toward the floor. After five breaths come back onto your hands. Tuck your left toes and step your right leg back. Either switch legs by stepping up the opposite leg from a plank position (like how we do in class) or take a vinyasa (exhale as you lower inhale cobra or  Upward Dog, then exhale to Down Dog), step your left foot forward, and repeat this pose on the left side.

Hope this three poses have loosened you up. Let me know if you would like to explore more hip openers. Have an amazing rest of your day. Stay hip

Enjoy. Namaste!

love Tara

Energize yourself :)

Energize yourself :)

So last night I wasn't really feeling like myself at all. I went to bed super early and today I feel great :)

But what about on days where you just don't have time to go to bed early but you really need some "pick me up" energy. WAIT!! before you reach for an artificial source of energy like 5 hr energy drink, red bull, monster, rockstar, amp, rip it, or mona vie, ext and consider the health facts.  

Studies show that these energy drinks are "simple" beverages that contain some form of vitamins & other chemicals which boosts your energy for very short span. These energy drinks have lots of simple sugars, caffeine, ephedrine, guarana and/ or ginseng (depending on the brand)  which provides us energy however not in a beneficial way. Some of these drinks have as much as 7 cups of coffee worth of caffeine in them and still claim to be natural since caffeine is a natural ingredient! Studies link side effects of/from this "energy drink trend" to: weight gain, anxiety, dehydration, restlessness, nervousness, insomnia, stomach problems and cardiovascular heart complications (even heart attacks in some cases)!!

Energy Drink Side Effects according to: http://www.energyfiend.com/energy-drink-side-effects:

Recent research in Australia has highlighted the risks with over-consumption of energy drinks. This data was gathered from 7 years of calls to the Australian Poisons Center.

• Palpitations / tachycardia
• Tremor / shaking
• Agitation / restlessness
• Gastrointestinal upset
• Chest pain / ischaemia
• Dizziness / syncope
• Paraesthesia (tingling or numbing of the skin)
• Insomnia
• Respiratory distress
• Headache

And that's just the short term effects - the long term list is much longer. I think we are better off to get our energy naturally - don't you?

So what do you do? You need energy! Let me help :) YOGA is of course the answer :) But wait...you don't have time to make it to a power yoga class with me either? No problem, here are a couple poses that will bring you lots of energy that you can do anywhere:

Do each of these moves in order, holding the poses for 10 deep breaths. Repeat the sequence on the other side, and continue alternating until you've done the routine three times on each side.

Move 1: Modified Down-Dog Split

Start in a push up position, lift your hips, and move into downward facing dog. Take five breaths. Raise your right heel toward the ceiling as high as you can, then slowly lower your left forearm to the floor. Keep both palms flat on the floor.

Move 2: Warrior 3

Straighten your left arm and put your right foot between your hands. Shift your weight onto your right foot as you raise your left leg. At the same time, raise your torso until it is parallel to the floor and reach your arms forward.

Move 3: Modified Half-Moon Arch

Place hands on the floor beneath your shoulders. Rotate your hips to the left and raise your left arm toward the ceiling. Bend your left knee back, and reach your left hand behind you to hold your foot. This pose ROCKS for the core too!

Move 4: Tree

From half-moon arch, turn your hips and shoulders back toward the floor, then use your core muscles to roll your body up to standing. Place the sole of your left foot on your right inner thigh. Lift your arms straight up above your shoulders.

Try these and let me know how you feel :)

Still wanting an extra boost and need something to get you over the energy drink addiction? 

Try making a homemade energy drink: 

Now, instead all those side effect  how about making your own  healthier version energy drink using natural sweetener like stevia or organic honey? 

You can alter this drink according to your taste and preference easily, for instance adding more or less of lemon juice and honey. You can even replace the water with your favourite, tea blend or fruit juice. Chill it overnight for best results. 

Enjoy! Namaste 

love Tara

Cruising it!

Hi Yogis!

Doing yoga on a ship really questions your balance :P Lane and I will really have to go on a cleanse too when we return :P You can't eat healthy on these ships even if you try :P Ah vacation.

Yoga You with Tara Leigh - quote of the day:
 

Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character.
Watch your character; for it becomes your destiny. ~ Upanishads

Sciatica and Yoga

Sciatica and Yoga

Happy Sunday everyone. I am in the St Kitts airport writing up this blog as promised to aid in  reducing Sciatic Pain. Yes yes yes I promise I will also film me doing a yoga class tomorrow morning from St Thomas and put it on youtube for you to  practice with me while I am away. So close those windows, turn off that fan and be ready for power yoga coming to you via youtube super soon. 

In the mean time back to Sciatica and Yoga:

Sciatica is a pain in the leg due to irritation of the sciatic nerve Pain is often felt in the lower back, hip and leg. It frequently affects the piriformis muscle; much of this pain can be relieved through yoga. If practised correctly, yoga is extremely beneficial for sciatica. Note though, that despite what any teacher says while practicing yoga, it is most important to listen carefully to your body and not push beyond its limits. As soon as you reach a level of pain, back off immediately. Each person with sciatica will respond differently to some poses. 

 

 Top 7 poses for Sciatica

1. Supta Padangusthasana. Lie down on back, legs straight and together. Bend the right leg into the chest, place a yoga strap around the outside of the foot. Straighten the right leg, holding on to each end of the strap with both hands and straighten the leg. While keeping both legs straight and tight, pull down on the strap so that you start to pull the leg toward the nose. Then put the ends of the strap in the right hand and slowly drop the leg out to the right, so that it is perpendicular to the body. (It is important to keep the leg straight while doing this.) Breath and hold for 30 seconds. Repeat this on the left side. If you do not have a yoga strap you can use a belt. Whatever works.






2. Adho Mukha Shvanasana- Downward facing dog. Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.
Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins. Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis. Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone. Keep the head between the upper arms; don't let it hang. Adho Mukha Svanasana is one of the poses in the traditional Sun Salutation sequence. It's also an excellent yoga asana all on its own. Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in Child's Pose.



3. Parsvokanasana- Side angle stretch. Stand with feet 3.5 apart. Turn the right toes out so that the foot is perpendicular to the left foot. Press down on the outside of the left foot and bend the right knee so that the thigh is parallel to the floor, and the knee is directly over the ankle (as in Warrior 2). Place the right elbow on the right knee and raise the left arm overhead. There should be a stretch all the way from your left fingertips down to the outside of your left foot. Breath and hold for 30 seconds. Repeat on the left.


 


4. Ardha Chandrasana. Half Moon Pose.
Perform Utthita Trikonasana to the right side, with your left hand resting on the left hip. Inhale, bend your right knee, and slide your left foot about 6 to 12 inches forward along the floor. At the same time, reach your right hand forward, beyond the little-toe side of the right foot, at least 12 inches.
Exhale, press your right hand and right heel firmly into the floor, and straighten your right leg, simultaneously lifting the left leg parallel (or a little above parallel) to the floor. Extend actively through the left heel to keep the raised leg strong. Be careful not to lock (and so hyperextend) the standing knee: make sure the kneecap is aligned straight forward and isn't turned inward.
Rotate your upper torso to the left, but keep the left hip moving slightly forward. Most beginners should keep the left hand on the left hip and the head in a neutral position, gazing forward.
Bear the body's weight mostly on the standing leg. Press the lower hand lightly to the floor, using it to intelligently regulate your balance. Lift the inner ankle of the standing foot strongly upward, as if drawing energy from the floor into the standing groin. Press the sacrum and scapulas firmly against the back torso, and lengthen the coccyx toward the raised heel.
Stay in this position for 30 seconds to 1 minute. Then lower the raised leg to the floor with an exhalation, and return to Trikonasana (triangle pose). Then perform the pose to the left for the same length of time.

5. Setu Bhandasana. Bridge pose. Lying on your back. Bend knees and place feet on mat, hip distance apart. Lift the pelvis up into the air by rolling slightly onto each shoulder. Place a block in between the thighs and squeeze and lift the pelvis further up, pulling the sternum toward the chin. This technique really helps relieve the stress on the lower back and sciatic nerve. Breath and hold the pose for 20 seconds. Come down and repeat 2 more times.

6. Eka pada kapotasana - Pigeon pose. There are a number of ways to practice pigeon pose; this pose opens the hips and stretches the piriformis muscle (tightness or injury in the piriformis muscle can compress the sciatic nerve leading to sciatica.) The best way to open the hips if you are suffering from an injury is to do a complete modification of the pose. Lie on the back, bend left knee and place left foot on floor near buttocks. Cross the right on ankle on the right knee (or slightly below where the thigh meets the knee). Keep the right foot flexed and press the right knee away from you. You should feel an opening sensation in the outer hip or buttocks. If you want to come deeper into the pose, weave the right hand through the space that the right legs makes and the left arm around the left leg. Then clasp the hands behind the left thigh and pull the right leg toward your heart. Resisting the right knee away from the body and keeping the right foot flexed. Then repeat on the other side.

7. Savasana- Corpse pose. Best to put a towel or eye bean bay over your eyes in this pose to quiet your busy mind.  In Savasana it's essential that the body be placed in a neutral position. Sit on the floor with your knees bent, feet on the floor, and lean back onto your forearms. Lift your pelvis slightly off the floor and, with your hands, push the back of the pelvis toward the tailbone, then return the pelvis to the floor. Inhale and slowly extend the right leg, then the left, pushing through the heels. Release both legs, softening the groins, and see that the legs are angled evenly relative to the mid-line of the torso, and that the feet turn out equally. Narrow the front pelvis and soften (but don't flatten) the lower back.
With your hands lift the base of the skull away from the back of the neck and release the back of the neck down toward the tailbone. If you have any difficulty doing this, support the back of the head and neck on a folded blanket. Broaden the base of the skull too, and lift the crease of the neck diagonally into the center of the head. Make sure your ears are equidistant from your shoulders.
Reach your arms toward the ceiling, perpendicular to the floor. Rock slightly from side to side and broaden the back ribs and the shoulder blades away from the spine. Then release the arms to the floor, angled evenly relative to the mid-line of torso. Turn the arms outward and stretch them away from the space between the shoulder blades. Rest the backs of the hands on the floor as close as you comfortably can to the index finger knuckles. Make sure the shoulder blades are resting evenly on the floor. Imagine the lower tips of the shoulder blades are lifting diagonally into your back toward the top of the sternum. From here, spread the collarbones. In addition to quieting the physical body in Savasana, it's also necessary to pacify the sense organs. Soften the root of the tongue, the wings of the nose, the channels of the inner ears, and the skin of the forehead, especially around the bridge of the nose between the eyebrows. 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. Stay in this pose for 5 minutes for every 30 minutes of practice. 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, dragging your head slowly after. The head should always come up last.

Poses to practice with caution

• Forward folds.  To be honest I would say if you have sciatic issues NEVER forward bend. It is just to hard on you and too much risk for injuries. Forward folds can be aggravating to sciatica at first. Often stretching the back of the legs through a forward fold will just put additional pressure on the sciatic nerve. Basic forward-folds include, Paschimottanasana, Janu-Sirsana, Uttanasana. Practice these with caution, and make sure to pull back if you feel any pain in the back or legs. Note: Paschimottansana can be practiced safely if you put a bolster under the knees. This keeps the legs bent and can relieve some of the pressure from the sciatic nerve. 
• Twists.  Awesome for you but proceed SLOWLY please :) While twists can be very beneficial for sciatica, they can be difficult for some people. Often over-twisting pulls on the piriformis muscle which is directly impacted by the sciatic nerve. Until the spine builds greater flexibility, it is easy for the practitioner to move the twist into their sacrum which can impact the sciatic nerve.

Full list of poses recommended for Sciatica

Below is a complete list of poses that are beneficial for sciatica. For a full description of each pose and how to get into it, see to B.K.S Iyengar's book, Light on Yoga. (I have a copy at my house if you would like to borrow it please let me know - it is very helpful). Some of these poses may cause more injury if not done right, so be extremely careful and DO NOT hold ANY pose if it doesn't feel right. Every body is different and responds differently to each pose.

All standing poses. This includes:

1. Tadasana- Mountain pose
2. Vrksasana- Tree pose*
3. Trikonasana (Uttitha and Parvso)- Triangle pose (extended and revolved)
4. Pasrvokanasa  - Extended side angle stretch
5. Virabadhrasana I- Warrior 1
6. Virabadhrasana II- Warrior 2
7. Virabadhrasana III- Warrior 3*
8. Ardha Chandrasana- Half moon pose
9. Uttitha Hasta Padahusthasana- translation is: hand on big toe with extended leg
10. Parsvottansana- Intense leg stretch; (translation for this pose is extended side flank)
11. Prasarita Padotanasana I, II  Legs are spread and extended

Inversions that are recommended for sciatica are:

• Sirsasana- head stand and all its variations
• Sarvangasana- shoulder stand

Floor Asanas that are beneficial for sciatica are:

• Jatara Parivartanasana
• Supta Padangusthasana- Translation is hand holds big toe and drops to side while lying on back.
• Setu Bhandasan- bridge pose
• Paschimottanasana- Seated forward fold (legs together), (practice with caution)
• Urdhva Paschimottanasana- paschimottanasana lying on the back
• Salabhasana- Locust pose
• Dhanurasana- Bow pose
• Ustrasana- Camel pose
• Bhujangasana- King Cobra
• Urdhva Mukha Svanasana- Upward facing dog
• Adho Mukha Svanasana- Downward facing dog
• Urdhva mukha paschimotanasana
• Purvotanasana- Intense front body stretch
• Ardha Matseyendrasana
• Parighasana- translation is a beam or a bar used for closing a gate. This pose is practiced with one knee of the ground and the other leg out stretched. The body then bends sideways over the extended leg.

Asterisks (*) by pose means this is also a balancing pose; which may require additional strength and focus.

Hope all of this helps you amazing yoga students of who are needing to be mindful of Sciatica pain. Please please please do let me know if you have any questions. Have an amazing rest of your day and I will see you soon.

Enjoy! Namaste 

love Tara