Digestion Issues: Get Your Supta On

Too much food at the annual July 4th cookout?  Feeling a little too full?

How about Reclining Bound Angle Pose?   Supta Baddha Konasana. When we  overeat, bloating can sometimes be a problem.  Why not try a Savasana that will help you relax and open up space around your abdominals to help relieve that way-too-full feeling.  This easy back bend is also a good chest opening pose to help with offering gratitude.  All you need is a bolster or sofa cushion, something to bind your ankles and a couple of blankets or afghans to adjust everything to your body's comfort level.  If you're not sure, just ask Debbie at the next class you attend.

Yoga Pearls

When we first come to our yoga practice, many times it's about health or exercise, then about breath, but eventually you bring all of you to the mat.  If you haven't laughed or cried on your mat, wait no longer.

Namaste, Debbie

Invisible Relaxation

(Previously published in the July, 2011 newsletter)
When you need to practice restorative yoga poses, but your situation does not offer the best environment, you can move into invisible relaxation.   You may be in the grocery store checkout line, wondering why the line is not moving and what's going on.  Instead of raising your blood pressure and getting bent out of shape, you can follow a few simple steps to relax, instead. You can access this method anywhere, whether you are seated at your desk at work, alone or in a crowded grocery store checkout line.  

By Tia Tran [CC-BY-SA-3.0 (http://creativecommons.org/licenses/by-sa/3.0) or GFDL (http://www.gnu.org/copyleft/fdl.html)], via Wikimedia Commons

Begin by paying attention to your body, especially the position of your spine.  Elongate your spine and allowing a soft curve in the small of your back.  Be tall and strong  and imagine yourelf gently being lifted by the top of your head.  Allow a soft curve to form in the small of your back.  Close your eyes or look down.  
Awareness  to your breathing is next.  Take a few long and slow breaths, keeping the spine elongated.  When your spine is lengthened, your diaphragm will function effectively and your breath will be easy.  Allow your shoulders to drop with your exhalations, and relax your arms .  If you are seated, they can rest on a table.  Soften your abdomen, release tension around your eyes and around your jaw.  If seated, relax your legs, feeling the support of your chair; if standing, feel your feet rooted to the floor, but don't tax your leg muscles.  We only want firm footing, so the rest of your body can let go.
Rest in the present and, be in this moment and in this place, as you inhale and exhale deeply.  Allow yourself to be a part of your current  environment.  Be aware of your inner feelings, of the sounds around you and beyond the room or building that you are in.  Sense the texture and feel of your clothes against your skin, what is happening in this moment and include it all in your relaxation.
Return when you are ready.  Begin by taking a few more long and quiet breaths and slowly open your eyes or raise your head, giving time to your eyes to adjust to your environment.  Continue with your work or activities, now feeling relaxed and refreshed.


Namaste, Debbie

So...What IS Yoga?

Yoga is a mind body discipline that originated in India more than 5,000 years ago. Hatha Yoga, practiced in the West, focuses on physical postures or exercises called “asanas”, breathing exercises called “pranayama” and meditation. These components of yoga bring the body, mind and spirit together in harmony.

As individuals have become more aware of yoga’s benefits, it has gained respect as a valuable method for managing stress and improving health and well-being.

Credit: LocalFitness.com.au
Via WikiMedia.com

Many physicians now recommend yoga practice to patients with back pain, cardiovascular conditions, arthritis, depression, and other chronic conditions.

In the Yoga tradition a central theme is “everything is joined or yoked together.” A student of Hatha Yoga will benefit from connecting mind, spirit and body as physical postures, breathing techniques and meditation are practiced.

The benefits of yoga for health and fitness have long been reported by many students of yoga, and now scientific research is confirming many specific benefits of a regular yoga practice.

Letting Go

(Previously published in the Aug, 2011 Newsletter)

By Photos Public Domain [Public domain], via Wikimedia Commons

In life, we have much to be grateful for:  good health, abundance, love of family and friends, shelter and so much more.  Sometimes on our life’s path, we encounter an obstacle—a difficulty or change—and we react by holding on.  In reality, quite often it is best to let go.  In the yogic tradition, this is the practice of pratyahara, which is the withdrawal of the senses, and pranayama or breath.
I have used the following poem in class to assist us in our practice and to help with releasing that which we cannot control.  It is an anonymous poem called Letting Go.
 Namaste,
Debbie
Letting GoTo let go doesn’t mean to stop caring;
It means I can’t do it for someone else.
To let go is not to cut myself off…
It’s the realization that I can’t control another…
To let go is not to enable,
but to allow learning from natural consequences.
To let go is to admit powerlessness,
which means the outcome is not in my hands.
To let go is not to try and change or blame another.
I can only change myself.
To let go is not to care for, but to care about.
To let go is not to fix, but to be supportive.
To let go is not to judge,
but to allow another to be a human being.
To let go is not to be in the middle arranging all the outcomes,
but to allow others to affect their own outcomes.
To let go is not to be protective,
it is to permit another to face reality.
To let go is not to deny, but to accept.
To let go is not to nag, scold, or argue,
but to search out my own shortcomings and correct them.
To let go is not to adjust everything to my desires,
but to take each day as it comes and cherish the moment.
To let go is not to criticize and regulate anyone,
but to try to become what I dream I can be.
To let go is not to regret the past,
but to grow and live for the future.
To let go is to fear less and love more.

Instructor Toby Boring: strength & flexibility

Toby, a certified vinyasa yoga teacher through the Ashville Yoga Center, has been practicing yoga for fifteen years (seven of those with Debbie Harvley), consisting of group classes and his own personal practice at home.
Toby grew up on a dairy farm in Tennessee, but currently resides in Greenwood, teaching yoga at Mat Works since his retirement in 2011.  Yes, he is a serious Clemson fan, in case you see his orange yoga mat and wonder!
His favorite thing about yoga is how it changes. He came in for the exercise, and ended up learning more about the breathing and balance poses. "They require strength and flexibility." Toby remarked. "You wouldn't think they would, but they do."
Any advice for the rest of us? "Get on the mat and just do it," he says.
And his favorite pose? "Triangle, because it requires strength, balance, and flexibility. A little bit of everything," he says.

Give Yourself a Challenge

(Previously published in the Sept. 2011 Newsletter)

In order for our yoga practice to grow, we must learn how to challenge ourselves both in body and mind.  During September, National Yoga Month, why not deepen your practice by giving yourself a challenge.  You may want to consider using some of the following techniques:
Move to the Edge when you are in a familiar posture by stretching a little deeper into your posture.  This stretching is a magic place known only to you.  By being in touch with your body, you can listen for when you've arrived at YOUR edge.  Release all distractions and focus on your body, as you explore your edge, posture by posture.
Add a Challenging Posture or two to your routine.  Look for the ones that give you a feeling of strength, power and self-confidence.  Think about the one that you usually avoid or the one that you've told yourself you can't possibly do--just try it.  Be in tune with your breath and how it helps you move your body to the edge with your new postures.  Let go of the negative emotions and allow yourself the opportunity to meet your challenge.
Visualization Offers Power in working towards a difficult posture. When you learn to use the power of the mind, you will be able to help your body move deeper into a pose, just by working to SEE yourself in a new pose or just deeper into an existing pose.  Just deepen your breath and work to SEE every detail of moving into your challenging pose.  SEE yourself smiling and holding the pose for a longer period of time.  Focus, breathe deeply and power up with this new awareness.
Pratyahara to Help Create Inner Focus.  This is the point in your yoga practice where you move from the exterior sensations to the interior, using the breath and mind to focus on the body.  The key is to observe your body and breath as a witness. 
Try these methods on your own, or ask me about them at the beginning of the next class you attend.
Namaste, Debbie

Yoga Pearls

When you are practicing a difficult pose or a new one that you aren't familiar with, choose to move into the pose in a mindful way, with a healthy dose of ahimsa (non-violence).  Focus on a regular practice with a systematic approach and the pose will be attainable.  So many of us want to do the full pose immediately--NOW!  Perhaps it is not appropriate for us now.  Be patient.  Persevere.

Namaste,
Debbie

Teacher Appreciation Day & Teaching the Teacher

Today is Teacher Appreciation Day.  I offer much gratitude to all of our wonderful Mat Works teachers.

Today is also my last workday of this week.  Tomorrow is the first day of my advanced yoga studies teacher training at the Asheville Yoga Center.  I will have three days of instruction to further my knowledge base in yoga.

Being a teacher is very rewarding.  Knowing that I can apply my knowledge to help others is satisfying and healing.  As teachers, we can tire and we can become stale.  Taking time away from the work and continuing our education keeps us balanced and up-to-date, so that we have more to share with students--with all of the Mat Works Yoga community.

I've been waiting a long time to study with Gary Kraftsow, founder and director of the American Viniyoga Institute.  My class is "Therapeutics and Viniyoga".  We will study how to offer yoga therapy for the lower back, sacrum and hips; as well as the upper back, neck and shoulders.  These new skills wills allow me to assist many of our Mat Works students like Despina Yeargin, who needs daily therapy for neck and shoulder tightness and pain.

I look forward to continuing our yoga practice together.  This is a wonderful and healing community of dedicated teachers and students.  We are all blessed.

Namaste,
Debbie

Super Healthy Super Chicken Recipe for the Superbowl

We all love celebrations. It's a great time to share in common joy.

One of the most treasured celebrations in the majority of American homes is the once-a-year Superbowl party! Mat Works Yoga friend, Despina Panagakos Yeargin, has posted a healthy, simple and quick recipe that you may wish to try at your next celebration, possibly a Superbowl party. It's called SUPERchicken, a chicken recipe with the veggies in the chicken.

You can find Despina's recipe at http://www.alphagoodcookcooking.blogspot.com/

Don't let the hurried pace of the holidays get you down. You can continue to be good to your body by doing a few simple things:

• Take a breathing break. Stop your work for ONE minute, sit comfortably in your chair, rest you head and neck comfortably, put your hands to your sides or rest them on your lap, close your eyes and B-R-E-A-T-H-E. A deep breath in through the nose and a long one out through the nose. Tongue resting against the roof of the mouth, continue your breathing, gradually lengthening the 'out' breath. Surprise, surprise--you feel better, there is more oxygen in your body and you have reduced your stress.


• Grow or buy organic sprouts. Add them to your salad at lunch or dinner. Consider them a concentrated form of nutrition--good medicine for your hurry up pace of life right now. Is that easy or what?


• Turn the T.V. off and hold the hand of a loved one. We ALL know how good that feels!


• Have a hot cup of green tea. The steam from the hot liquid will add good moisture to your face and to your sinuses and the tea will help your body to detox. A good thing, right?


• If you have time, come to one of our holiday schedule yoga classes. The best medicine for your body and soul during these busy times

Namaste

Studio Closed

In order than I may fully enjoy the holiday with my family, The Mat Works Yoga Studio will be closed for the remainder of the week.

See you all next week.

Debbie

THANKS-GIVING

Giving thanks does not have to be a once-a-year event. We have an opportunity to show gratitude every day:

• In every step that we take without pain



• With every healing breath that we take into our bodies



• In every encounter with a friend



• With every smile that we observe



• With every smile that we share



• As we sit at the dinner table with our loved ones, over a bowl of soup or a simple salad



• During each yoga session

I encourage all of you, on this Thanksgiving Day, to focus on the people; show compassion, give love and practice humility, flexibility and understanding.

Namaste and Happy Thanks-giving...every day.

Living the Simple Life

Learning to unclutter can be quite a challenge.

When we've lived for so long with one of everything, with instant gratification and with 'hurry up' on our minds at work and at play, removing the emotional and physical 'extras' might be just the prescription we need.

To find out "When Less is More", read more on this topic, and learn how others have voluntarily simplified their lives.

Creator of Yoga Postures Poster...Inspirational Life

In 1984, before Photoshop magic, former bodybuilder Dharma Mittra created his classic "Master Yoga Chart of 908 Postures." Today the 68-year-old continues to inspire yogis worldwide with his challenging sequences, compassionate charm, winning humility, and message of devotion. In class, he leads a vigorous workout while encouraging students to make each move "an offering to God."

Read the rest of this story for the story of the man who grew up on a pig farm and one day turned vegetarian.

12 Tips to Help Boost Energy Levels

From the health and fitness department at MSN.com, 12 easy tips for maintaining good energy levels throughout your day.

12 Surprising Things That Are Making You Tired (Redbook magazine on MSN.com)

You'll be surprised to learn how much movement and deep breathing can help with this. Those of us who have been practicing yoga for a long time, already know the benefits of both of these simple habits.

Take a little time for yourself today.

Namaste, Debbie

Fall Flavors Support Yoga Practice

Seasonal flavors in a healthy Apple-Butternut Squash Soup recipe offer a healthy and satisfying meal for the fall weather. Healthy eating supports your yoga practice and helps fuel your body.

There's just no reason to skip a meal, when it's such an easy and comforting dish as this one.

Namaste, Debbie

New Workshop: Fall Into Yoga, A Seasonal Practice

Each season has its own feel, which has a deep effect on each of us. Join Debbie Harvley, RYT, for a practice of awareness on how the season effects change in our lives.

Preparation for the season will include using our practice to match internal rhythms to the fall season. For advanced beginners to indermediate students wishing to celebrate the seasonal change.

Saturday, November 21, 2009 2:30 pm - 5:00 pm/ $35 Come early to set up. All mats and props included, or you may bring your own.

Seated Salutations

Seated Salutations, a variation of Sun Salutations, is a gentle way to stretch the back. Remember, always warm up properly.

Seated Salutations is included in our Back Care Yoga class, every Friday, 12:30 pm - 1:45 pm. It's only $10 a session, so stop by to try it out. I have all of the props and equipment, so just bring yourself and come a little early, so I can give you a quick tour and help you to set up. I want your first experience to be a good one.

If you would like your own copy of my (now famous) stick figure sun salutations guide, e-mail me at matworksyoga@yahoo.com You can also stop by for a free consultation. Call me to schedule one-on-one time for us to discuss your specific yoga needs. 864-992-5410

Namaste, Debbie

Yoga Journal - Yoga Well-Being - Good Memory

Yoga Journal - Yoga Well-Being - Good Memory

Posted using ShareThis

Isn't it amazing that science is now confirming what yoga practitioners have knows for years! Yoga does help with regenerating the nerve pathways in the brain. We don't have to allow our brain to age. We can regenerate and grow every day, by doing for our brains what we do for our bodies. I recommend reading this article at yogajournal.com and encourage you to post your comments right here.

Namaste, Debbie