Oct Gather Article

http://www.gatheryoga.com/grow/six-degrees-of-yoga-greece/#.VDdBVOfIHtb

Hot flash: Vegan Chai Latte

Burrr...today is a cold one. Great day for some hot yoga and Chai tea :) I had one of my yoga clients ask today for this recipe so I thought  it would be good to share with all of you.

Hot flash: Vegan

Chai Latte

1 cinnamon stick, broken into 4
1/4 tsp ground cardamom
1/4 tsp ground ginger
1/8 tsp ground all spice
1 whole clove
1 black tea bag (I used an organic chai tea bag)
1 tsp sweetener per serve (I used vanilla sweet leaf stevia)
1 cup boiling water
1 cup almond or cashew nut milk
Raw cacao

Method

• Place a tea ball or strainer into a teapot or saucepan. Fill strainer with the spices and the tea bag.
• Pour boiling water over the strainer, cover and leave to steep for 3 minutes. Meanwhile, if you have a milk frother, pour almond or cashew milk into the frother up to the indicated mark. Set it to froth & heat. (If you don't have a frother, use the saucepan method, heating the milk on the stove top with the spices, tea and water, then empty into a mug.)
• Fill a mug halfway with the spiced tea, add sweetener and continue to fill to the top with the frothed milk. Sprinkle with a touch of raw cacao & serve.

Tips & Variations

• Other sweeteners you could try are maple syrup :)
• For a stronger infusion, place spices and tea into a saucepan with cold water, cover and bring to the boil. Leave for 3 minutes and follow remaining steps as listed above.

ENJOY YOUR TEA 

Christmas is nearly here!! Are you feeling a little overwhelmed. Have no fear! YOGA is here!

Christmas is nearly here!! Three more days...are you feeling a little overwhelmed.  Have no fear YOGA is here. 

In this busy time it is good to take a few minutes to yourself to restore, rejuvenate and realign! Here are three step to step poses to help you relax before you get back to the busy bustle. 

Yes, it's the holidays but that doesn't mean you can't make a little time just for you. Even Santa does yoga...he's on a new fitness rasheme :P

Legs-Up-the-Wall Pose

Step by Step

1.     Before performing the pose, determine two things about your support: its height and its distance from the wall. If you're stiffer, the support should be lower and placed farther from the wall; if you're more flexible, use a higher support that is closer to the wall. Your distance from the wall also depends on your height: if you're shorter move closer to the wall, if taller move farther from the wall. Experiment with the position of your support until you find the placement that works for you.

2.     Start with your support about 5 to 6 inches away from the wall. Sit sideways on right end of the support, with your right side against the wall (left-handers can substitute "left" for "right" in these instructions). Exhale and, with one smooth movement, swing your legs up onto the wall and your shoulders and head lightly down onto the floor. The first few times you do this, you may ignominiously slide off the support and plop down with your buttocks on the floor. Don't get discouraged. Try lowering the support and/or moving it slightly further off the wall until you gain some facility with this movement, then move back closer to the wall.

3.     Your sitting bones don't need to be right against the wall, but they should be "dripping" down into the space between the support and the wall. Check that the front of your torso gently arches from the pubis to the top of the shoulders. If the front of your torso seems flat, then you've probably slipped a bit off the support. Bend your knees, press your feet into the wall and lift your pelvis off the support a few inches, tuck the support a little higher up under your pelvis, then lower your pelvis onto the support again.

4.     Lift and release the base of your skull away from the back of your neck and soften your throat. Don't push your chin against your sternum; instead let your sternum lift toward the chin. Take a small roll (made from a towel for example) under your neck if the cervical spine feels flat. Open your shoulder blades away from the spine and release your hands and arms out to your sides, palms up.

5.     Keep your legs relatively firm, just enough to hold them vertically in place. Release the heads of the thigh bones and the weight of your belly deeply into your torso, toward the back of the pelvis. Soften your eyes and turn them down to look into your heart.

6.     Stay in this pose anywhere from 3 to 8 minutes. Be sure not to twist off the support when coming out. Instead, slide off the support onto the floor before turning to the side. You can also bend your knees and push your feet against the wall to lift your pelvis off the support. Then slide the support to one side, lower your pelvis to the floor, and turn to the side. Stay on your side for a few breaths, and come up to sitting with an exhalation. 

Benefits

• Relieves tired or cramped legs and feet
• Gently stretches the back legs, front torso, and the back of the neck
• Relieves mild backache
• Calms the mind

Glute Stretch and Half Lotus Yoga Pose Using a Wall

You've probably seen or done the runners stretch or glute stretch when you have one ankle on the opposite knee and then you pull the knee towards you. Using a wall you can do a more relaxed version of that stretch.

Step by Step

1.     Place one ankle over the other knee then gradually move the supporting leg foot down the wall to increase the stretch. 

2.     Use a hand on the knee with the elbow on the floor to increase the stretch.

3.     From here a possible progression is lotus pose with one leg. 

4.     To get a foot into lotus you may find it helpful to press your legs against the wall to help lift your hips. 

5.     Then bend one knee and gently move pull it so that the blade of the foot is as close as possible to the opposite hip crease. 

6.     If your pelvis is still lifted, relax the other leg so that your hips sink down to the floor. 

7.     You can keep the non-lotus leg straight, or gradually bend it to better "seat" the lotus leg foot.

Benefits

• Calms the brain
• Stimulates the pelvis, spine, abdomen, and bladder
• Stretches the ankles and knees
• Eases menstrual discomfort and sciatica
• Opens deep into the hip flexor
• Traditional texts say that Padmasana destroys all disease and awakens kundalini.

 Butterfly Yoga Pose Using a Wall (Baddha Konasana)

You can do butterfly yoga pose sitting upright against a wall. But in this instance you can also do it while laying on your back with your feet on the wall. 


You can then use your hands to help press your knees towards the wall.

Butterfly pose stretches the inner thighs in a slightly different way that wide legged splits. 

Step by Step

Bring your feet together and let your heels come as low as they can, and allow the knees to go as wide as they can. 

Place your hands where you feel most comfortable: either place them over your heart, your belly (or one hand over each), or let your arms fall to the sides. 

Wait here for as long as your intuition suggests.

Breath, allow a few sighs to slip out, and be present.

Benefits

·       A good stretch for the inner thighs, groins and knees, improving flexibility in the groin and hip region

·       Helps in intestine and bowel movement

·       Removes fatigue from legs

·       Offers relief from bowel discomfort 

Happy Holidays everyone! Keep practising, "Live your pose".

Enjoy! Namaste

It's live!

It's live :) Check out

http://www.gatheryoga.com/grow/this-december-celebrate-your-own-magnificence/#.UpzR740RnC6\

if you didn't get a chance to read Nov's here is the link to that one as well :)

http://www.gatheryoga.com/grow/new-november/#.UpzR_o0RnC5

Four Questions check list

Happy December world! Last month of this year. Lets take some time to look back on all that we have done with a sense of gratitude! I read tonight about the exercise we can all do together to help us look back but as plan for ahead. In moments of worry, fears or anger on certain thoughts (which will OF COURSE be a part of this reflection) turn those feels around by asking these

Four Questions about that thought:

1. Is it true?
2. Can you absolutely know that it's true?
3. How do you react when you think that thought?
4. Who would you be without the thought?

You may feel as you ask yourself these questions (especially the first one) that you already know the answer. The key to experiencing "The Work", the change the pivot in your perceptive is to go beyond the quick answers of the intellect and tap into a deeper wisdom. Ask, then be still and wait for an inner voice to respond. With practice, this will become easier. You will learn to rely on yourself—not the world—to see what's true for you.

Let's try it together :) For further info go to http://maureenandzelle.com/lovingwhatis.htm

Opening those Shoulders Shoulders Shoulders :)

Today I am wearing all my hats. My foodie cook book hat, my pro photographer hat, my yoga hat and my urban house laundry lady hat :P It's the start of the week and after the weekend of birthday celebrations with my mom, it's all gotta be done. 

So I am working this Monday  day and evening on my  gluten * sugar *  soy * animal free = a guilt free vegan book of awesome yummines. I am sending out photos for photo clients for their holiday stuff. I am putting together photos from past shoots  for the Four Seasons website in Nevis.  I am making a promise to get to that huge pile of laundry (though it is looking doubtful) and  despite my hot yoga class this afternoon at the beautiful Hudson yoga studio in Victoria, my shoulders are tried and sore from all this. Computer work is a killer for shoulders! I even work on a ball chair but still I feel my shoulder tighten

So time I thought to talk about some great shoulder openers to share with you for moments just like this. 

Lets get to it :) Lets start off in my "go to" pose for waking up the spine before I start any yoga session with my clients. It is called the Cat Cow sequence. Cat Cow is great for opening up your shoulders and upper back!

So here are the steps: 

 

1-Begin in Table Top, hips over knees, shoulders over wrists.
2-As you take an inhalation, roll your upper back and press it upwards towards the ceiling, keeping your shoulders and wrists, and your knees and hips, aligned with each other. Feel a release in your upper back. This is Cat.
3-When you exhale, bring your upper back down and raise your glutes to the ceiling, creating the exact opposite shape in your torso as you did in Step 2. This is Cow
4-Repeat this cycling of Cat Cow with your inhalations and exhalations for five to seven breaths.
5-When you are finished, sit your glutes back onto your heels into Child Pose, extending your arms forward and pushing your glutes back. Feel a stretch all along your spine and take five deep breaths

I think the name of this pose is too funny but it's a get one for the shoulders too:
Cow Face Pose (Gomukhasana):

Let go through it step by step 

1 - Sit in Dandasana (Staff Pose), then bend your knees and put your feet on the floor. Slide your left foot under the right knee to the outside of the right hip. Then cross your right leg over the left, stacking the right knee on top of the left, and bring the right foot to the outside of the left hip. Try to bring the heels equidistant from the hips: with the right leg on top you'll have to tug the right heel in closer to the left hip. Sit evenly on the sitting bones.
2-  Inhale and stretch your right arm straight out to the right, parallel to the floor. Rotate your arm inwardly; the thumb will turn first toward the floor, then point toward the wall behind you, with the palm facing the ceiling. This movement will roll your right shoulder slightly up and forward, and round your upper back. With a full exhalation, sweep the arm behind your torso and tuck the forearm in the hollow of your lower back, parallel to your waist, with the right elbow against the right side of your torso. Roll the shoulder back and down, then work the forearm up your back until it is parallel to your spine. The back of your hand will be between your shoulder blades. See that your right elbow doesn't slip away from the right side of your torso.
3-  Now inhale and stretch your left arm straight forward, pointing toward the opposite wall, parallel to the floor. Turn the palm up and, with another inhalation, stretch the arm straight up toward the ceiling, palm turned back. Lift actively through your left arm, then with an exhalation, bend the elbow and reach down for the right hand. If possible, hook the right and left fingers. 4 - Lift the left elbow toward the ceiling and, from the back armpit, descend the right elbow toward the floor. Firm your shoulder blades against your back ribs and lift your chest. Try to keep the left arm right beside the left side of your head.
5- Stay in this pose about 1 minute. Release the arms, uncross the legs, and repeat with the arms and legs reversed for the same length of time. Remember that whichever leg is on top, the same-side arm is lower.

Moving right along, another really great one is Big Toe Pose and don't worry I can never  say it right in Sanskrit either "Padangusthasana"

(both images are right -it just depends on your range of motion - listen to your body)

This is how we do that one

1- Stand upright with your inner feet parallel and about six inches apart. Contract your front thigh muscles to lift your kneecaps. Keeping your legs completely straight, exhale and bend forward from your hip joints, moving your torso and head as one unit. 2- Slide the index and middle fingers of each hand between the big toes and the second toes. Then curl those fingers under and grip the big toes firmly, wrapping the thumbs around the other two fingers to secure the wrap. Press your toes down against your fingers. (If you can't reach your toes without overly rounding your back, pass a strap under the ball of each foot and hold the straps.)
3- With an inhalation, lift your torso as if you were going to stand up again, straightening your elbows. Lengthen your front torso, and on the next exhale, lift your sitting bones. Depending on your flexibility, your lower back will hollow to a greater or lesser degree. As you do this, release your hamstrings and hollow your lower belly (below your navel) as well, lightly lifting it toward the back of your pelvis.
4-  Lift the top of your sternum as high as you can, but take care not to lift your head so far that you compress the back of your neck. Keep your forehead relaxed.
5- For the next few inhalations, lift your torso strongly as you continue to actively contract your front thighs; on each successive exhalation, strongly lift your sitting bones as you consciously relax your hamstrings. As you do this, deepen the hollow in your lower back.
6- Finally exhale, bend your elbows out to the sides, pull up on your toes, lengthen the front and sides of your torso, and gently lower into the forward bend.
7 - If you have very long hamstrings, you can draw your forehead toward your shins. But if your hamstrings are short, it's better to focus on keeping the front torso long. Hunching into a forward bend isn't safe for your lower back and does nothing to lengthen your hamstrings.
8-  Hold the final position for one minute. Then release your toes, bring your hands to your hips, and re-lengthen your front torso. With an inhale, swing your torso and head as a single unit back to upright..

Ahh...now that is feeling better...oh I wish there was a yoga pose for getting the laundry folded and put away :P

Have a restful night.

Enjoy! Namaste

It's UP! Come see me for whatever service best suites you! Yoga YOU!

It's UP! Come see me for whatever service best suites you! Yoga YOU! Click to the link.

http://www.atlashealththerapy.com/service/private-yoga/

This is my new location here in Victoria BC Canada. The AMAZING Atlas Health Therapy Centre. Here is what my service page on their website says:

The physical practices of stretching, breathing, and deep relaxation bring about a natural balance of body and mind and help to sustain and enrich the quality of your life at any age.
Each yoga session is lead by Tara Leigh, a direct student of Allaine Stricklen, (creator of Gentle Therapeutics Yoga), who uses this style to help you prefect the alignment of your postures.  Sessions include hands-on passive stretching, massage, and muscle manipulation of particular areas to enhance muscle length and improve circulation.
Because your session are customized specifically for you, a thorough assessment of your body alignment and function will take place on your initial visit. Your personalized program will take into account your history of injuries, your physical condition, and your personal goals. From there we will develop a yoga routine and a program that can be maintained at home.
Clients experience a multitude of benefits including:

• Strengthened core stability and overall body tone
• Postural alignment and reduction
• Improved flexibility
• Enhanced mind/body awareness
• Decreased pain caused by muscular imbalance and injury
• Improved body chemistry
• Increased focus and relaxation

Unique Yoga Classes Offered by Tara Leigh

See Tara to Restore, Rejuvenate, and Realign!

Yoga You means my focus is on exactly that, YOU. While my I am certified in a number of different yoga styles, my focus at  Atlas Health Therapy Wellness Certer is on you. 

Gentle Therapeutics Yoga is a method utilizing props to restore the body’s balance and vitality. It is a life enhancing practice and is appropriate for anyone at any age or stage of life and in any physical condition. Whether you want to become super powerful, increase your strength/ range of motion, improve your body image and health or keep fit while you are recovering from an injury or you want to maintain physical health while you are pregnant: I am there for you making our yoga and training adaptable “for anybody and any body”.  Your body.

Gentle Therapeutics Yoga is for emotional healing, it is yoga with a whole slue of benefits.  It is the practice of entering into Yoga postures using an assortment of props: blankets, bolsters, blocks, straps, walls, chairs, eye pillows etc. Supported and stabilized by various props, one experiences the Yoga postures as profoundly relaxing and deeply rejuvenating, invoking a natural state of healing rest, renewal and equanimity. Supported and passive Yoga postures allow the body to naturally release, letting go of held tension and stress. The results are a balanced state of being from inside out.

Restorative/Gentle Therapeutics Yoga.

Pre-Natal Yoga is offered on a request basis to clients. These unique classes offer a carefully selected series of asanas (postures) and breathing techniques to restore balance and vitality while deepening your awareness of pregnancy. Concentration and relaxation techniques assist in preparing for and providing relief during labor and birth. Pre-Natal Yoga also helps relieves physical and emotional discomforts associated with pregnancy including, back pain, heartburn, constipation, swelling, sleepiness, depression and anxiety.

Post-Natal Yoga: Mom’s & Babies Yoga. Deepen the experience of bonding with your baby by continuing yoga practice in the moms and babies class. In these baby-friendly classes, we focus on postures that help restore alignment and tone, and provide relief from lifting, carrying, and nursing. The Postnatal class is a supportive class for new moms and babies three weeks old to crawling to little one stretching with mom!

Little Yogi Classes. Yoga is amazing and fun for children of all ages! According to the Yoga Journal: Children derive enormous benefits from yoga. Physically, it enhances their flexibility, strength, coordination, and body awareness. In addition, their concentration and sense of calmness and relaxation improves. Doing yoga, children exercise, play, connect more deeply with the inner self, and develop an intimate relationship with the natural world that surrounds them. Yoga brings that marvelous inner light that all children have to the surface.

Power Yoga. Are you looking to build strength one on one with me. Are you wanting to find that fantastic inner power? Do you want more energy? Do you want to transform your body in ways you never thought possible before without the risk of injuries that often other conventional boot camp high impact fitness classes can cause? Then POWER it up with me. I was certified in Miami by rock hard yogi bodies focusing on strength training through correct posture and alignment.  In this practice we move quickly: Power Yoga is definitely an intense workout. Prepare to work hard and work up a sweat! In Power Yoga, you lift and hold your entire body’s weight constantly. These classes incorporate a serious number of Vinyasas, and they’re definitely going to get your entire body into gear. For one, your arms will definitely feel the burn from all those Chaturangas! It makes you feel energized:  Power Yoga classes always leave you feeling calm but with an extra little skip in my step!

Couples Yoga. Couples yoga is the perfect to introduce partner yoga into your relationship. Practicing yoga with your significant other helps to bring your relationship into balance. I my couples yoga session I focus on poses that help build companionship, trust, compassion, intimacy, and so much more.  Sharing your yoga practice together, while extra challenging (as well as extra rewarding!) at times, shows a mutual respect for the holistic health and wellness of both yourself and your partner too.  It isn’t difficult, but, it can be challenging of course as any yoga practice can.  That said, as with all yoga practices (individual, partner, class, etc.) you can also go at your own pace, and there are always opportunities to create an individualized practice that will work for you and your partner. The results bring you together in a very special way.

 Partner Yoga. Practicing together with your sister, your cousin, your BFF or even you life partner is FUN ! Traditionally, yoga is seen as an individual practice, but Partner Yoga brings people together through movement, play, breath and touch. It can be practiced by any two people and is a great way to strengthen a relationship by fostering trust and communication. Partners rely on each other’s support to keep correct body alignment, balance and focus in a posture. When you feel physically supported, not only do you experience a yoga posture differently, but you also begin to allow yourself to trust and laugh someone else, and laughter is the most healing thing of all. Partner Yoga is an exhilarating and challenging practice. But don’t just take my word for it-try it for yourself!