Those of you who have been keeping an eye on our weekly timetable may have noticed that our Thursday evening General class has disappeared. Starting this month, we have decided to free up this timeslot in order to bring you a range of different courses, taught by a revolving cast of teachers. We are excited to have the opportunity to explore different themes and practices with you in an early evening timeslot that we hope many of you will be able to attend.

To get us underway, I will be presenting a four-week course of restorative yoga postures, entitled ‘Easy Does It’. I am delighted to be able to share my passion for this profoundly healing practice with you once again, as I believe it is a key to realising the balance that a well-rounded yoga practice can bring to your life. Taking time to fully relax can be easier said than done, and yet it is one of the most important factors in healing physical, mental and emotional pain.

In a typical restorative yoga class, I like to begin with some gentle movements, in order to help students to release any physical tension that may prevent them from being able to be still. We then explore a variety of fully supported postures chosen for their nourishing and healing effect. In each class I will combine postures that place the body in supported forward bends, backbends, gentle twists or side-bends, and conclude each session with a variation of Savasana. The combination of the different postures enhances the healing effect of the practice, by stimulating and then soothing vital organs including the heart, lungs, liver and kidneys. Gentle compression and stretching of these organs creates a cleansing effect, and allows blood flow through the tissues to be regulated.

Scientific research into restorative yoga has proven that a regular practice of these postures reduces every measurable indicator of stress. Those who have experienced the practice report a greater sense of clarity, peace of mind, improved sleeping patterns, and a general sense of physical and mental wellbeing. Judith Lasater, who is an authority on relaxation, and whose book ‘Relax and Renew’ is one of my favourite references on the subject, says that practicing Savasana for 20 minutes a day will help to address chronic exhaustion. She describes Savasana in three stages, as follows:

‘The first stage is physiological relaxation. This takes fifteen minutes and is scientifically measurable. At the end of stage one, Savasana begins. [In stage two of Savasana] outer sounds do not draw you out. It can be described as ‘going under’, a deep state of moving away. Warmth. Healing begins here. The third state is called Ashunya, which is translated as non-emptyness and non-fullness. A state you only know when you come back from it. There is no Ego attached to the experience of Ashunya. It can only be described by it’s absence, and it requires grace.’

If indeed it takes fifteen minutes to achieve a state of physiological relaxation, and a further five minutes to fully experience the benefits of Savasana, wouldn’t it be wonderful to set aside enough time each week to begin to realise the benefits this healing practice?

There are still a few spaces left on the course beginning this Thursday, so if you would like to join me, please call reception on 384 4329, or email bookings@yogaunlimited.co.nz to book your place. The classes will run from 6:00 till 7:00pm, and the cost of the course is $70.

If there are other themes or topics you would like to us explore and offer as a course, we would love to hear from you. It is our intention to inspire and support you in your personal practice, so please let us know how we can be of service. If you teach yoga, and you have a subject about which you are passionate, we would like to extend an invitation to you to teach a course at YU. Contact us by emailing info@yogaunlimited.co.nz

We look forward to hearing from you soon!

~ Article by Lynda Miers-Henneveld.

Those of us who practice yoga know how great it makes us feel. We’re happier, more energetic and better able to attend to the needs of ourselves and others when we get on the mat regularly. Modern science is slowly catching up with this ancient wisdom and that’s such great news! It means more people who could benefit from yoga’s precious gifts will be encouraged to give it a go.

A study published this week by researchers from the University of Rochester Medical Center in New York touted yoga’s benefits for a certain group of people quite near and dear to my heart: breast cancer survivors. Years ago, my mother had breast cancer. Although the medical care she received in Canada was wonderful, it did not address her overall wellbeing. Her body was being intensively treated and her mind was being inundated with information. Her spirit, however, was struggling to assimilate the experience and ultimately, to heal at a really deep level. At the time, I didn’t know how to help her. Now I do. Although she is no longer alive, I have been given the opportunity to help others like her.

One of my students was diagnosed with breast cancer last year. When she asked me to run a class specifically aimed at breast cancer survivors, I agreed immediately. With her help, we gathered a group for the pilot programme. We kept the classes small and in each session, I tailored the practice to how the participants were feeling and what they needed on the day. There were women at varying stages of treatment right from having had their first treatment the day prior to coming to the first class all the way through to being in the clear for seven years.

Since the first pilot programme, I’ve run three four week courses and based on the feedback I’ve received, they’ve been wonderful experiences for all involved. As one participant put it:

“The yoga classes have a great way [of addressing] all aspects of the healing process – mental, physical and spiritual.”

I am excited about running the next set of classes for this very special group. We’re going to start on Wednesday, July 7. The classes are suitable for everyone from absolute yoga beginners to experienced yoginis. Sessions will run from 4:45-5:45 each Wednesday for four weeks. If you’re keen to come along or know someone who might be, please email us on bookings@yogaunlimited.co.nz or ring us on 384 4329. Even if you’re not able to attend the sessions starting on July 7, we are taking expressions of interest for future courses so please get in touch.

In addition to working with physical postures aimed at creating strength and mobility in the shoulders, chest and upper back in the Yoga for Breast Cancer classes, we also explore breathing techniques (pranayama), meditation and some restorative practices. It is a safe environment in which to re-learn how to live with a body that had been changed by surgery, get used to new ways of moving and gain confidence in a body that both looks and feels different.  At the same time, the practice gives participants coping mechanisms for the fatigue, sickness and soreness the chemo and radio cause.

The classes are very interactive and foster a strong sense of connection amongst the students. Participants find that the opportunity to discuss their experiences including surgery, chemo and radio treatment with one another is encouraging and healing.

In the recent study on yoga and breast cancer, researchers found scientific evidence that yoga helps cancer survivors sleep better, feel more energetic and experience less stress. This correlates with the evidence I’ve seen watching the beautiful women who’ve come along to my Yoga for Breast Cancer courses. Over the span of a very short period of time, these survivors have discovered that yoga helps at a physical level and also at a mental and emotional level. They’ve developed their capacity to integrate the challenge of coping with cancer and the process of convalescing. Yoga helped them to re-kindle their sense of wholeness and wellbeing after intense upheaval, making the way clearer for getting on with their lives and re-forging an identity that has nothing to do with cancer.

~article by Kelly Fisher

**Please email us on bookings@yogaunlimited.co.nz or ring us on 384 4329 with any enquiries you might have. Even if you’re not able to attend the sessions starting on July 7, we are taking expressions of interest for future courses.

This week as I was googling my way around the wonderful world of online Yoga articles, I came across this lovely piece by Kelly McGonigal, PhD. The author is a leading expert on the mind-body relationship and the psychology of yoga. She teaches yoga, meditation, and psychology at Stanford University, and is a passionate editor and freelance writer in the areas of mind-body psychology and integrative healthcare.

Her website, kellymcgonigal.com is a rich source of articles and information, which I’m sure I’ll be visiting more often! This article provides great food for thought, as well as some guided explorations for your asana and meditation practices. I hope you enjoy it as much as I did.

Namaste, Lynda.

Awareness in Asana: Head Follows Heart

One of the core themes in my yoga practice and teaching is the idea that a strong center supports an open heart. In everyday action, the type of core strength that supports an open heart is a quality of being present and engaged, rather than a quality of brute force or struggle to control. This is your “centered self” — your most grounded awareness and inner strength.

Connecting core strength to the movement of the heart area helps us direct our attention and energy. The asanas (yoga poses) that can help you experience this idea are twists and backbends.

It is helpful to first notice how you habitually enter these two kinds of postures. Choose a twist (seated or standing) or a back bend (from a prone position, such as cobra or locust or bow) that is easy for you to practice without a lot of fanfare and warming up. Enter the pose, and notice which part of your body moves into the posture first: your head and neck, or the upper back/heart area.

For most people, the head and neck moves first, and the upper back/heart center moves next. I would like to encourage you to experience moving from the upper back/heart area instead.

From an anatomical perspective, think of how inefficient and unpowerful moving from the head is: the little muscles that connect the head to the neck, and the neck to the mid spine, are trying to initiate a movement that lifts or twists the rib cage and spine. The actual muscles that have the most power to create this movement are the core muscles that support an open heart: the deep and layered muscles of the back (for a twist or backbend), and the abdominal muscles (for a twist).

Then consider this at a broader level. When you are trying to take major action in your life, do you lead from the head or from the heart? Do you know how to connect to your heart (which is supported by your center) when making decisions? Or do you prefer to analyze and ruminate and plan with the “small” mind? Small mind loves to think and hates to do what actually matters. Small mind prefers to come up with reasons to wait until a better time to get started, or to do what pleases others instead of your centered self.

If you are trying to use small mind to support you, it is like trying to use the muscles of your neck to lift the upper body and spine. The power isn’t there. And even small actions will feel like a struggle. If you wonder why you never follow through with what you know you want to do, or will feel better having done, stop waiting for you mind to motivate you. Reconnect to the heart-feeling or your intention or motivation, and trust that the feeling is supported by a deeper strength.

Notice this dynamic, in your asana practice and as you observe how you make decisions or follow through with actions.

Asana

In asana, particularly observe how you enter and sustain twists and backbends. A sun salutation also offers many opportunities to observe this dynamic, particularly when coming from a forward bend back to standing. Does your head lift first and seem to pull the rest of the body up? Or can you coordinate the muscles of the back to draw the shoulders together, open the heart, and then bring the torso up?

Meditation

In everyday life, there is a very simple meditation that can help you make decisions from a place of center, using the “knowing” feeling of the heart center. After practicing asana and/or breath awareness, imagine that you have already made your decision. Choose one option, commit to it (for the purpose of this meditation), and observe how you feel. How does the body respond? How do you feel? Then imagine you have made the opposite decision. Notice how you feel.

Anusara Practice

We are so excited to have Katie and Clare joining us this weekend for Wellington’s first ever Anusara workshop! They will be introducing us to Anusara’s set of alignment principles and sharing some of the philosophical values of the Anusara style of yoga.

The foundational set of values in Anusara yoga is referred to as “The Three A’s”. The Three A’s are Attitude, Alignment and Action. There are many ways to define and apply these core values.

At a very basic level, my understanding is that “Attitude” refers to the quality of heart and intention that we bring to the practice. “Alignment” refers to the quality of mind and the knowledge of technique that we bring to the practice. “Action” is the use of the body to actually do the practice from a place of clear intention with an open heart and applying the knowledge that we have.

Those of you who have been practicing for a while now know that some days it’s easy to be positive and open and enthusiastic about getting on your mat while other days it’s just hard work. The Anusara style of yoga puts a priority on choosing your “Attitude” from the moment you step on the mat. Before anything else happens, the yogi is encouraged to open to grace, to possibility, to interconnectedness.

In my experience, it is uplifting and transformative to bring mindful intention and open heartedness into my consciousness before embarking on the physical practice. And I’ve found the effect is especially powerful when practicing with a group of yogis who are cultivating this attitude as well.

When it comes to considering “Alignment”, Anusara calls on five main principles of alignment. These Universal Principles of Alignment have been distilled from a wealth of anatomy and physiology knowledge and have been heavily influenced by tantric philosophy. One does not need to be an expert about the background of the science or philosophy behind the principles in order to reap the benefits of applying them in practice. These five principles can also be applied theoretically to the non-physical aspects of the practice, to dramatic effect.

From my perspective it seems that Anusara’s Universal Principles of Alignment are simple enough to be accessible for yogis at any level. At the same time, they are also extremely profound so that even experienced practitioners can continue to experience new insights and deepening levels of healing through consistent application of the principles.

Coming from a place of open heart and sound knowledge, the “Action” of the practice becomes easy and pleasurable. The balance of effort and surrender that we continually seek in our practice seems to evolve organically from consciously cultivating our “Attitude” and applying considered “Alignment”.

In my experience, working with Anusara’s Three A’s is powerful and transformative. The world looks brighter, my body becomes more comfortable, old injuries and niggles seem to begin to heal themselves and my heart and mind become clearer. I’m really looking forward to soaking up some of the shakti (life energy) that Anusara teachers are so skilled at helping us to experience. And I’m looking forward to seeing you at the workshops so we can experience it together.

~article by Kelly Fisher

Our vision for Yoga Unlimited was always an inclusive one. We truly believe that any style of yoga is valid, and can be a gateway to self-knowledge, as long as it is taught from an honest and compassionate place, and with consideration for students’ limitations.

It could be said that there are benefits to focusing on one particular style of yoga. Aligning with a certain school of yoga will give a practitioner a clear framework for learning the postures and their benefits, as well as the philosophy of Yoga as it pertains to the style. This is of particular benefit to new students, who may find the clarity of one approach helpful as they establish their understanding of the practice.

It could also be argued that learning different styles is like learning different languages. Having more than one point of view can certainly bring a wider perspective, and speaking more than one yoga “language” can allow you to be a more effective teacher, whether you are teaching yourself, or others.

“It’s easy to see why many yoga teachers focus on one style of yoga. When you immerse yourself, you get a deeper understanding and are able to communicate it effectively. However, when you broaden your skill set to encompass more than one kind of yoga, you might find that both you and your students benefit. Although styles may at first seem disparate, each approach points to yoga’s ultimate goal of union.” ~ Sage Rountree, yoga teacher and author.

I consider it a blessing that my first introduction to the practice was in the Iyengar style. The alignment principles that are emphasised in this well-known practice have stood me in good stead, and have created a sound basis for my continued investigations. Some of the wonderful teachers I have worked with since those early days also began their journeys in the Iyengar method, whilst others came from different backgrounds. They include Donna Farhi, Judith Lasater, Nicky Knoff, Twee Merrigan, Kaushtub Desikachar and Simon Borg-Olivier. Each have influenced and inspired my practice in their unique way.

Donna’s teaching opened a doorway into a more intuitive practice, in which my body was encouraged to find its own wisdom. Judith and Simon both have a deep understanding of the Iyengar tradition. They are both also qualified Physiotherapists, and therefore bring a Western perspective to this ancient wisdom, and another dimension to the therapeutic application of yoga. Through Judith I also discovered Restorative yoga, which has been a key practice for me in terms of letting go on many levels. Twee brings a vibrant joy to the practice that is positively infectious, and her workshop on Chakra yoga gave me so much to play with. Nicky’s teacher training opened up an exploration of yoga philosophy, and also taught me joy of chanting. Kausthub’s seminars on the philosophy of yoga have helped me to delve deeper into the various aspects of yoga, including chanting, mantra and meditation. All of these gifts have allowed me to finetune my practice, work with my limitations and to address the inevitable plateaus that form part of long-term commitment to yoga. The more tools I have in my toolbox, the better I can respond to whatever arises.

Yoga teacher Johanna Andersson sees it this way: “We travel to different countries and get inspiration from different cultures. Then we go home and season our dinner in a new way, with a twist, and we become creative! You can have a core practice and add principles from other styles.”

True to our philosophy of exploring all that yoga has to offer, we have invited Anusara Yoga teachers Clare Raffety and Katie Lane to Wellington to present a weekend workshop beginning on May 12. I am looking forward to getting a taste of this very popular style, which has been described as ‘Iyengar with a sense of humour’. Created by the aptly named John Friend, it’s meant to be humorous, heartfelt, and accepting. I can’t wait to see what a dash of Anusara will do to the flavour of my practice!

If you’d like to join me, call the studio or send us an email. There are still some spaces available. I look forward to seeing you there!

Namaste.

Article by Lynda Miers-Henneveld.