Monday, April 30, 2012


A good day to remember ahimsa, (non-harming), one of the Yamas in Patanjali's Ashtanga yoga.
This one alone can take a lifetime of practice as it means non-harming in thought, speech and actions.

Try practicing consciously even for an hour and see what arises, use the breath to try to bring you back to your true self, letting go of desire, anger and attachments.

Pamela Nelson

Wednesday, April 25, 2012

Garundasana - Eagle pose

In yoga practice, the posture Garundasana, makes a human spiral as the arms and legs wrap around themselves.  When we embody this majestic bird we learn to balance within challenging circumstances.  We cultivate both wisdom, and the intense visionary powers that flying high in the sky can bring.

-author unknown - taken from 2012 Daily Yoga Meditation Calendar

Pamela Nelson

Tuesday, April 24, 2012

"Sun"day Salutation class this Sunday at PLN Yoga Studio in Prince Albert.
Please call if interested in attending.  10-noon!

Sun” day Salutations

 Join me once a month for a two hour Sunday Yoga Practice. 

The classes will focus on the Sun Salutations - Surya Namaskar. 

This dynamic vinyasa (flow sequence) is a combination of postures moving together with the breath.  The class will focus on these poses and introduce a few other vinyasas.

Spring 2012 Dates:

April 29th, May 27th and June 24th

Classes will include:

Warm –up
Surya Namaskar (Sun Salutation) sequence with variations
Inverted and seated postures

Instructor:  Pamela Nelson, Certified Iyengar Yoga Instructor
Time: 10:00am-Noon
Location: PLN Yoga Studio - #3-3800 5th Ave. E., Prince Albert, Sk.
Cost:  $60 for the three Sundays or $25/class

 Pre – registration requested.  For more information or to register contact Pamela Nelson. 

T: 982-2737 or E:

Tembo Proverb

Tembo Proverb - Keshi walyire kataera

A debt is not a loss once one knows the debtor.

Debt is one of the forms of sharing, of putting goods to the disposal of the community.
We say that the one who lends to you is the one who values you and puts their confidence in you.
The one who gives out their goods to those in need knows that they are not losing, but the generosity and sharing will be reciprocated.  Thus, one is not to complain about a debt if they know the debtor for an act of generosity is never a loss. It may profit generations to come.

Excerpt from, "Africa, A land of Hope", by Donna Ward.

Pamela Nelson

Wednesday, April 18, 2012

Iyengar on the Spine

"Focus on keeping your spine straight.  It is the job of the spine to keep the brain alert."

-B.K.S. Iyengar

Pamela Nelson

Thursday, April 12, 2012

Words of Wisdom - 16

To observe without evaluating is the hightest form of intelligence.

-J. Krishnamurti

Wednesday, April 11, 2012

Yoga - A Way to Maintain Peace

peace symbol

The article, Yoga-A Way to Maintain Peace, written by B.K.S. Iyengar, highlights many reasons why everyone should include yoga into their lives.  The stresses of daily life take its toll on the human condition creating physical and psycological disturbances - but yoga can help "keep and maintain a perfect balance and well being on physical, mental, emotional and psychological levels."

Mr.Iyengar writes, "yoga signifies unison of the three principles that constitute the human being.  They are the body, the consciousness and the individual self (jivatma).  The working of all three in concord leads to integration."

Based on perception, Mr.Iyengar writes that yoga is a factual subject.  "Yoga is an experimental and experiential art and science. "Where the postures work, combining physical action and insight, with balance, strength, and endurance - and then go further to explore "the inner depth of our being."
The asanas, or postures, "move joints and various muscles by supplying sufficient blood and charging and recharging them like a battery."

The practice of pranayama (breath control), is also needed to maintain peace.  Mr. Iyengar says that, "the breath that we draw in fuses the element of fire and water in our system, and produces a new energy known as bio-energy.  This is produced by elongating the inhalation and exhalation between pauses."

As one learns to control of the fluctuations of the mind, Pratyahara (the 5th limb of yoga), a sense of calm and compassion spreads through the being.

The way to this is not through excess, but Mr. Iyengar's message is clear:
1. Respect your capacity
2. Practice regularly
3. Create self-discipline
4. Begin where you are

Mr.Iyengar wisely states that, "Yoga will be a true friend and a great guide.  By yogic practice, a quiet peace settles in you from the core of your being to each part and parcel of our body and from each part of our body to the core of your being."  With this great wisdom comes peace.
Thank you Mr. Iyengar.

Pamela Nelson

Wednesday, April 4, 2012

Saturday, April 21st - Trade Show at Vickers School - PLN Yoga Studio will be there

Hello all,
If you are out and about PA on Saturday, April 21st come check out the PACC Trade Show, Kids Carnival and Bake Sale at Vickers School.
PLN Yoga Studio, as well as many other vendors will be set up there with displays.
I will have some new spring items for sale also.  Hope to see you!

Pamela Nelson

Tuesday, April 3, 2012

April Pose of the Month - Parsvottanasana

Parsvottanasana, which means intense/extended side stretch is a forward extension (paschima pratana sthiti). Forward extensions help to calm the mind and quiet the nervous system.

I have given a few variations of the pose beginning at the wall to get the idea of the concave back.  In each other variation coming to stage I, or concave back first is important as it helps to realign the spinal muscles correctly. Then, the abdomen softens so you can release over the front leg.

At the wall:
Facing the wall, with fingertips at wall, press left toes into wall and step back about 3-3.5 feet with the right leg.  The back toes angle out slightly from mid line, trying to align the front heel with the instep of the back foot. Square the hips to the wall by moving the back hip forward and the front hip back.  Keep the outer thighs rolling inward and lift the kneecaps up to engage the quadriceps muscles.  Tenting the fingertips at the wall, keep the shoulder blades drawing down the back.

On the exhalation, hinge forward from the hips and bring forearms to the wall, trying to keep elbows in line with the shoulder. Press into the wall with arms, moving shoulders down back and away from the ears.  Lengthen both sides of the torso evenly and keep the lowest floating ribs in.  Press firmly into both feet, activating the legs and balancing between both feet.
Inhale to come up. Step towards wall and repeat on other side.

With Blocks (or chair) for Hands:

First, begin in Tadasana - Mountain Pose (not shown), then step or jump the feet apart 3-3.5 feet into Utthita Hasta Padasana (shown above).  Feet are parallel, press evenly into big toe mounds, little toe mounds, and inner and outer heels.  Engage quadriceps, press thighbones back.  Lengthen up through sides of the torso and keep moving shoulders down the back.

Turn palms to face ceiling and keeping the arms straight reach arms up by ears.  Turn to the left and then press into both feet (shown above).  If to difficult to turn with arms raised overhead, then just keep hands on hips until turned. 
Front toes point forward and back foot angles out from mid line.  Square the hips to the short edge of mat by drawing front hip back at hip crease and moving back hip forward.  Legs firm by lifting kneecaps up to engage quadriceps, outer thighs rolling inwards and press evenly down into feet.  The side body lengthens up and shoulders move down the back. 

Exhaling, hinge forward at the hip crease bringing hands to blocks (or chair) so that back can stay concave. 
Exhale, keeping abdomen soft fold forward releasing forehead towards front shin, keeping centre of trunk over the centre of front thigh.  Hands may now release down to floor or by lowering the blocks. Make sure continue to move shoulders away from the ears.  Keep legs active and keep knees lifting up.  Be mindful not to hyper extend front knee.
Press feet into floor and inhale to come up. Turn back to centre and repeat on other side.

Hands in Paschima Namaskarasana:
In Tadasana, bring hands behind back, palms facing each other.

Turn fingertips towards back and slide hands up the back.  Keep shoulders moving down the back and press palms firmly together.

Step the feet about 3-3.5 feet apart.  Feet are parallel, press evenly into big toe mounds, little toe mounds, and inner and outer heels. Engage quadriceps, press thighbones back. Lengthen up through sides of the torso and keep moving shoulders down the back.

Turn to the left and then press into both feet (shown above). Front toes point forward and back foot angles out from midline. Square the hips to the short edge of mat by drawing front hip back at hip crease and moving back hip forward. Legs firm by lifting kneecaps up to engage quadriceps, outer thighs rolling inwards and press evenly down into feet.  Keep pressing into palms to help lift the front chest up and broaden the collarbones to the outer shoulders.

Exhaling bend forward to concave back - about 90 degrees.

Exhale, keeping abdomin soft fold forward releasing forhead towards front shin, keeping centre of trunk over the centre of front thigh.  Balance between the front and back foot and keep pressing into hands, shoulders moving down the back. 

Stretches and strengthens feet, legs and hips.  Opens shoulders and keeps mobility in neck, arm, shoulder, wrist, ankle, toe, knee, pelvis and spinal joints.  Calms the mind with head resting on shin or chair.  Helps correct position of spinal muscles.

Torn hamstring, sciatica or lower back injury.  Also if have high blood pressure just release down to concave back stage and keep back of head in line with spine.

Pamela Nelson

Monday, April 2, 2012

Wade Davis

Wade Davis: Wade Davis is an Explorer in Residence at the National Geographic Society. He is the author of fifteen books, including the international best seller, Serpent and the Rainbow.

April Book Review - One River by: Wade Davis

This month I have chosen One River: Explorations and Discoveries in the Amazon Rain Forest, by Canadian author Wade Davis.  This book was published in 1996 by Touchstone.

Mr. Davis is an anthropologist and ethnobotanist graduating from Harvard and currently an Explorer-in-Residence at the National Geographic Society. He also is an amazing explorer, researcher, photographer and author of many books and articles. He has received numerous awards and in 2009 was the selected speaker for the Massey Lectures for The Wayfinders.
You should check out Wade Davis's website to see some of his amazing photos and discoveries for yourself.

In this book Dr.Davis not only tells the amazing tale of his travels into the Amazon to "unveil the botanical secrets of coca, a sacred plant known to the Inca as the Divine Leaf of Immortality", but about Tim Plowman, with whom he traveled with.  Wade Davis and Tim Plowman were both students of Richard Evans Schultes, who made this expedition many years earlier and whose footsteps they were trying to retrace on this journey.  The book then, also gives information regarding Dr. Schultes original journey in the 1950's, in which he was sent to look for new sources of wild rubber, and made many other botanical and cultural discoveries.
I love books like this that weave discovery, amazing adventure, cultural education and history all together.  Books that bring us back to the earth and why we need to protect it because of how magical it truly is.

Hope you enjoy One River if you get a chance to read it.

Pamela Nelson