Meditation on the Breath

Here is a simple exercise you can do to help reduce stress just by focusing on the breath.

Sitting in a chair, sit up straight with feet hip width apart and ankles below the knees. Keep the sitting bones firm and spine lifting vertically up.

Gently close the eyes and begin to bring awareness to the breath, not changing the breath but just following the breath.

Bring attention to the sound of the breath flowing in and out.

Notice the places where the breath touches the inside of the nostrils as you inhale and the places it touches as you exhale.

Pay attention to the entire inhalation right up until it ends and the exhalation starts.  
Tune into the exact moment of transition.
Focus on the fine details of how the breath feels in your nostrils and listen to the sound it makes.
Notice if the in breath and the out breath are equally smooth and of similar length.

If you notice your attention has wavered, simply return your focus to the breath once again.

Stay with this practice for two to five minutes.

Begin to gently rub your palms together and place over the eyelids and gently wash the eyes and face.

Return the breath to normal and open the eyes.

-adapted from "Yoga  As  Medicine" , by Timothy McCall

Namaste.

Pamela Nelson

www.plnyoga.vpweb.com

2013 Winter Yoga Schedule

Here is the 2013 Winter Yoga Schedule for PLN Yoga Studio in Prince Albert and Christopher Lake. I have attached three posters.  One for PA classes, one for Christopher Lake classes and one with information for both.
Please visit my website - www.plnyoga.vpweb.com for more information or to view the information better.  This information is also found in the PAGES section of this blog..

Registration Special - Register WITH PAYMENT by December 19th, 2012 and be entered to win one of three prizes.
Prizes are:
1. Studio yoga mat (value $30)
2. Chip foam block (value $15)
3. Yoga strap (value $15)
Draw date will be December 20th, 2012.

I also have Gift Certificates if you are looking for a great Christmas gift idea...

Namaste.
Pamela Nelson
www.plnyoga.vpweb.com

Words of Wisdom - 21

 

 

 

 

Yoga aims for complete awareness in everything you do.

 

 

-B.K.S. Iyengar

 

A simple statement, yet not always so easy to do.  Try, even for 5 minutes at a time, to sit and keep your awareness on your breath today.  The breath that sustains and supports us...

Then try to stay really aware while accomplishing a task, even the very simple tasks can bring new experiences when we are open to them.

 

Namaste.

Pamela Nelson

www.plnyoga.vpweb.com



B.K.S. on Meditation

Meditation does not make the mind dull. 

Rather, in meditation the mind is still but razor sharp,

 silent but vibrant with energy. 

But this state cannot be achieved without a firm, stable sitting posture, where the spine ascends and the mind descends and dissolves in the consciousness of the heart,

where the true Self reveals itself.

 

 

-B.K.S. Iyengar

Namaste.
Pamela Nelson
www.plnyoga.vpweb.com

November Pose of the Month - Ardha Halasana

Ardha Halasana - Half Plough Pose

This month I thought I would add an inversion.
Ardha Halasana, meaning half plough for the shape it resembles, is a great pose to start with if you are just beginning inversions.  This variation is for beginners.  The next pose I will add steps to the final stages and then work up into Salamba Sarvangasana (supported shoulder stand).  It is important to learn how to get the lift in the spine and trunk so that the chest can expand correctly.  Don't miss steps to get to the final pose as every step is important.

 Begin by placing the short end of the mat into the wall.  Stack 3-5 blankets neatly near the wall as shown above with the folded edge out.  Come to the floor, bringing the sitting bones near the wall and roll onto the blankets so you are in the centre of the blankets.

Adjust your body so that the top edge of the shoulders are 2-3 inches from the top of the blankets and the back of your head is on the floor. Keep the buttock bones near the wall and bring the soles of the feet into the wall with the knees bent.

This is a beginner variation.  Press into the feet and upper arms and draw the tailbone up.  Lift the spine and tailbone vertically up.  Bring the hands to the back and keep walking hands down the back to keep the spine lifting.  Try to keep the elbows in line with the shoulders, this will help lift and open the chest more.  Stay for 2-3 minutes, working up to 5 minutes.
To come out of the pose, slowly release the arms and lower the hips back to the floor.

 

Stay with the previous variation until you feel comfortable.

The next stage will be to bring the legs down one at a time and place the toes onto a chair or bench.  Take the chest and hips slightly back to maintain the extension of the body.

Keep the hands moving down the back towards the shoulder blades and press the thoracic spine in, moving the breastbone towards the chin.

Lengthen the side body.  Keep the legs straight by pulling the kneecaps to the thighs and the thigh muscles up to the hips to engage thigh muscles.  Press the thighbones up and away from the face and keep stretching the back of the legs.

 

Progressing from the previous pose after you feel comfortable and have gained the strength and flexibility in the neck, shoulders, back, legs and arms, one can bring the toes to the floor.  If any discomfort or pain is felt in the neck, bring the feet back to the bench or chair.  If pain still persists try adding more height under the shoulders and separating the feet slightly.

To come out of the pose, bend the knees and slowly roll down the back -vertebra by vertebra and lower hips to the floor.
Rest for a few breaths by sliding the head and body forward, off the height, so only the lower back and hips are on the blankets.
Roll to the right and press the floor to come up.

Benefits:
Helps reduce fatigue, insomnia and anxiety, calms the nerves and relieves breathlessness and helps regulate blood pressure. 
Circulation is increased to the neck and face and reduces aging effects of wrinkles, tension and dehydration and improves the functioning of the thyroid and parathyroid glands.
Restores health to pelvic organs, and can help relieve backache.

Cautions:
Avoid inversions during menstruation.
Avoid if have a neck or shoulder injury or have a headache.



Namaste.
Pamela Nelson
www.plnyoga.vpweb.com

November Book Review - Animal, Vegetable, Miracle - A Year of Food Life

Animal, Vegetable, Miracle - A Year of Food Life, follows a year in the life of one of my favorite authors, Barbara Kingsolver and her family.  This book has been written with the help of her husband, Steven L. Hopp and oldest daughter Camille Kingsolver.

This book is a wealth of information on learning how to eat from sources close to home, become more mindful of where and how the food we eat is not only produced, but how far it must travel to reach our tables.
Barbara Kingsolver writes, "This is the story of a year in which we made every attempt to feed ourselves animals and vegetables whose provenance we really knew..and of how our family was changed by our first year of deliberately eating food produced from the same place where we worked, went to school, loved our neighbors, drank the water, and breathed the air."

Barbara writes most of the book using an easy to read style to read, filled with vivid, interesting and humerous facts on how they began and survived the year. 

Steven Hopp adds to each chapter with short essays that have more in depth information, numbers and facts.  Some examples include, "How to Find a Farmer", "The Price of Life", "Sustaining the Unsustainable" and "Legislating Local".  He gives much thought provoking information and is a call for all of us to listen and start to make some changes to how we eat.

Camille Kingsolver has a wonderful writing style, weaving interesting stories about her family at the end of each chapter and adds interesting information and recipes. 

I have been wanting to read this book for a long time and when I happened to spot it on the shelf at the library I knew the time was now.  My family has tried to tread lightly on the earth, but know we have a long way to go.  We have been trying to make changes to grow or raise more of our own food, and eat more locally and this book has helped to continue to spur that desire and not give up because it becomes a bit hard.  We owe it to ourselves and the future generations to know where our food comes from, and not use valuable resources to obtain items from across the globe at the cost of our environment.

If you are interested in checking out their website, please visit www.animalvegetablemracle.com/org/net


(As a side note, I also suggest any of Barbara Kingsolver's novels)

Happy and healthy eating!

Namaste.
Pamela Nelson
www.plnyoga.vpweb.com