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Child's Pose/Garbhasana

10/10/2024

Garbhasana, or Child's Pose, is a common pose. It's rare to take a class that doesn't incorporate this surrendering forward bend. In more heated classes, it's often used as a resting position, but it's not necessarily "easy," especially for those with knee or hip sensitivity.

Sanskrit:
Garbha = a fetus; asana = pose
(gar-BAH-sah-nah)

AKA: Balasana (Bal-AH-sah-nah) Bala = Child

Benefits:

Stretches the back, thighs, hips, ankles.
Stimulates the digestive system. Stimulates peristalsis and relieves constipation.
Promotes flow of blood to the head.
Calms the mind, reducing anxiety and fatigue.
Helps with menstrual cramps.

How to Practice:

Begin in table position with the tops of your feet on the ground, hip-width apart.
Lower your hips toward your heels, and rest your forehead on the floor.
Extend arms out on the floor in front of you.

Variations:

Separate your knees to allow your abdomen to rest comfortably.
Allow your hips to "float" above the heels.
Adjust your elbows as needed to get your forehead onto the ground or onto your stacked hands or fists.
Extend your arms down alongside your body with your palms facing upward.
Start in vajrasana. Elongate the spine by pressing down through the sitz bones and up through the crown. Hinge forward at the hips, extending torso over the thighs.
Use blankets under the ankles, behind the knees, under the hips, or under the chest and head for support.
For restorative pose, place a bolster vertically between the thighs. You may add block under head of bolster. Rest your chest and head on the length of the bolster with the head turned to one side.

Precautions:
Check with your healthcare provider before beginning any physical practice. As always, if a posture causes pain, come out of it immediately. Ask a qualified yoga teacher for assistance.

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Reiki

10/8/2024

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Reiki is a Japanese technique for stress reduction and relaxation. While it does not involve touching the body, the practitioner places their hands lightly on or above the recipient's body. Through this, the practitioner transfers life force energy to the recipient, which helps to promote healing and balance.

Key Principles of Reiki:

Universal Life Force Energy: Reiki practitioners believe in the existence of a universal life force energy that flows through all living things.
Healing Through Touch: By channeling this energy through their hands, practitioners can help to restore balance and promote healing in the recipient.
No Negative Energy Transfer: Reiki practitioners believe that they cannot transfer any negative energy to the recipient.
Intention and Focus: The practitioner's intention and focus play a crucial role in the effectiveness of a Reiki session.

Benefits of Reiki:

Stress Reduction and Relaxation: Reiki is often used to reduce stress, anxiety, and promote relaxation.
Pain Management: It can help to alleviate physical pain and discomfort.
Emotional Healing: Reiki can support emotional healing and promote emotional well-being.
Spiritual Growth: Some people believe that Reiki can enhance spiritual growth and self-awareness.
Complementary Therapy: Reiki is often used as a complementary therapy alongside conventional medical treatments.

Reiki Sessions: A typical Reiki session involves the recipient lying down comfortably, fully clothed, while the practitioner places their hands on or above different parts of the body. The practitioner may also use light touch or hovering their hands above the body. The session typically lasts for 30 minutes to an hour.

If you would like to become a Reiki Practitioner, check our schedule for trainings on MindBody. We offer Reiki Level 1, 2, and 3 trainings.

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Kakasana - Crow Pose

10/8/2024

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Happy October! In many of this week's ongoing classes, we'll be exploring our Pose of the Month, Kakasana. Kaka translates to crow, but might also remind you of the "caw caw" sound that a crow makes!

Kakasana/Crow Pose is an arm balancing pose that requires strength and focus. It's often seen as an empowering pose, requiring the practitioner to trust their balance and find their center. We'll take a playful approach and try lots of approaches and variations throughout the month and see what happens!
Benefits of Crow Pose

Core Strength: Crow pose engages the core muscles, especially the abs and obliques, to maintain balance.
Wrist Strength: The wrists bear significant weight in this pose, helping to build strength and stability in the hands and forearms.
Focus and Concentration: Maintaining balance in crow pose demands mental focus and concentration.
Shoulder Stability: The shoulders are actively engaged to support the body's weight, improving shoulder stability and strength.

How to Practice Crow Pose

Start in a squat: Begin by squatting down with your feet hip-width apart.
Place hands on the floor: Place your hands flat on the floor, slightly in front of your feet, about shoulder-width apart.
Lift hips: Come onto your tip toes and lift your hips up high.
Lift feet: As you exhale, lift your feet off the ground, bringing your knees towards your armpits.
Shift weight: Shift your weight forward onto your hands, bringing your elbows over the wrists.
Find balance: Once you find your balance, try to straighten your arms slightly, but maintain a strong grip with your hands.

Tips for Beginners:

Start with feet on a block: If you're new to crow pose, try practicing with your toes on a block for support.
Add a crash pad: Place a blanket or bolster on the floor under your head to support your head and/or reduce the fear of face planting.
Keep your gaze fixed: Looking down at the floor can help you maintain balance.
Engage your core: Keep your core muscles engaged to prevent your body from tipping over.

Remember: Don't get discouraged if you don't get it right away. Practice regularly, and you'll gradually improve your balance and strength.

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Sahasrara - The Crown Chakra

10/8/2024

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The 7th chakra, known as the Sahasrara or Crown Chakra, is located at the top of the head. It is associated with spiritual connection, enlightenment, and a sense of oneness with the universe.

Yoga Practices for the Crown Chakra:

Meditation: Regular meditation is a powerful way to activate and balance the crown chakra. Find a quiet space, focus on your breath, and allow your thoughts to drift. Visualize a bright white light shining down from above, entering your crown chakra, and filling your entire body with peace and tranquility.
Pranayama (Breathing Exercises): Deep breathing exercises can help to stimulate the crown chakra. Try techniques like ujjayi (victory breath) or nadi shodhana (alternate nostril breathing). These practices can help to calm the mind and promote a sense of connection.
Visualization: Visualization is a powerful tool for activating the crown chakra. Imagine yourself surrounded by a vibrant, shimmering light, representing the energy of the crown chakra. Feel this energy expanding and radiating outward, connecting you to the universe.
Mantra Chanting: Chanting mantras can help to stimulate the crown chakra. The Bija (seed) sound for this chakra is Om (the sacred sound of creation).
Yoga Poses: Certain yoga poses can help to open and activate the crown chakra. These poses often involve stimulating the physical crown, such as matsyasana (fish pose) or a variation of yoga mudra.

Benefits of Activating the Crown Chakra:

Increased spiritual awareness: Activating the crown chakra can enhance your spiritual connection and understanding.
Improved intuition: It can help to develop your intuition and inner guidance.
Enhanced creativity: The crown chakra is associated with creativity and inspiration.
Reduced stress and anxiety: Activating this chakra can help to reduce stress and promote a sense of peace and tranquility.
Greater sense of oneness: It can foster a deeper sense of connection to yourself, others, and the universe.

Activating the crown chakra is a gradual process. Be patient and consistent in your practice, and you may experience a deeper sense of spiritual connection and enlightenment.

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Child's Pose/Garbhasana

Reiki

Kakasana - Crow Pose

Sahasrara - The Crown Chakra

Dena D. Beratta

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