Namaste,
With 2010, coming to a close and the Solar Eclipse and tomorrows Winter Solstice 21 st December I thought i'd post you this beautiful letter by Fra Giovanni.


I have had a wonderful year with Yoga classes, retreats, workshops and my therapy clients, from my heart I Thank You for your friendship, the connections I've made and the honour of assisting you on your journey in life, for you have certainly enriched my journey this year....Blessings at Christmas time and for 2011
 
Om Namah Shivaya       Om Namah Shivaya                  
Om Namah Shivaya       OM



Written on Christmas Eve 1513A.D - Fra Giovanni
"I salute you. I am your friend and my love for you goes deep. There is nothing I can give you which you have not got; but there is much, very much, that while I cannot give it, you can take.

No Heaven can come to us unless our hearts find rest in today. Take Heaven! No peace lies in the future which is not hidden in this present little instance. Take Peace! The gloom of the world is but a shadow. Behind it, yet with in our reach, is Joy. There is radiance and glory in the darkness ... could we but see and to see we have only to look. I beseech you to look.

Life is so generous a giver, but we, judging it's gifts by it's covering, cast them away as ugly or heavy or hard. Remove the covering and you will find beneath it a living splendor, woven of love, by wisdom, with power.

Welcome it, grasp it, and you touch the Angel's hand that brings it to you. Everything we call a trail of a sorrow is there; the gift is there, and the wonder of an overshadowing presence. Our joys too; be not content with them as joys. They too conceal diviner gifts.

Life is so full of meaning and purpose, so full of beauty ... beneath it's covering ... that you will find earth that cloaks heaven. Courage then to claim it, that is all! But courage you have, and the knowledge that we are pilgrims together, wending through unknown country, home.

And so at this Christmas time, I greet you. Not quite as the world sends greetings, but with profound esteem and with the prayer that for you, now and forever, the day breaks, and the shadows flee away. "

with love,
Michelle x
http://www.yogarelax.co.uk/
http://www.michellecross.co.uk/

How Do YOU Connect....?

I hope this finds you in great spirits!



Do you ever think about the synchronicity of life?

The rhythms, the connections, the energy, the flow, how events happen, how you meet certain people at particular times?

I do, all the time and it got me thinking…

With the recent explosion of social media sites like Facebook, LinkedIn, YouTube and Twitter, I’ve been thinking about how effectively they bring people together. They reveal how interconnected the world actually is. It’s so much easier these days to make friends and network with people, even though you don’t know them personally. More than that, you might never have come into contact with these people in everyday life situations, yet through the internet you are able to share experiences and emotions.

Connections
A sign of modern times, social media sites, the internet, podcasts and blogging are wonderful tools that enable us to connect with so many more people. They provide us with unlimited potential to influence and engage. The spirit of social media is one of free-flowing communication within an expanding network. You can join a group and meet new people, or reply to a discussion that has been posted. Friends of friends can join in conversations or comment of what you have written if they are of the same mind-set or share your interests.

The online community is growing rapidly and people are learning, evolving and growing. Sharing greater interconnectedness helps to cultivate compassion and awareness, allowing us to learn, reciprocate, and share stories. We can keep up to date with someone in a distant culture and support them through their pain and their joys, even if we’ve not met them before. For relatives whether close to home or far away, it’s a wonderful tool to stay in touch.

The more we participate in these media, the more we become aware of how much we are linked on far deeper levels. It’s an awareness of a collective consciousness, which you as an individual are such a big part of. Life may be an individual journey, yet increasingly we are all being bought together through new technology.

My Experience
I have learnt so much through Facebook and find it a medium of great encouragement and understanding. I am a member of many groups that share insights, beliefs and encouragement, assisting everyone who reads posts to view life positively, creating peace and harmony. Even at the darkest of times in one’s life, a few words from someone who cares enough to get in touch can be supportive and uplifting. Or you may just read something that you find uplifting or supportive, at the exact time you need it.

We all want to be happy, experience life at its fullest, feel love and joy. With so many people sharing positive experiences, beliefs, and encouragement, support is extended to you and shows you how many other people are searching or experiencing what you are.

Social media has expanded my world in the way I practice and teach Yoga. In a most wonderful way, I am united with numerous people through our shared passion of Yoga. Through sharing I learn, evolve and expand and I pass on this growth to other people I teach or come into contact with. I find this cycle of sharing rewarding and beautiful.

Unity
This interconnectedness is not something new to me but rather it reaffirms my own beliefs. Everything is interrelated, every moment, every person, every event, are all in rhythm – like the solar system, the seasons, time. Everything is an aspect of unity.

This is why there are no coincidences - things happen because you create them, or draw them to you. For every cause, there is an effect. You are able to choose to make the world or Universe a beautiful place or to make things ugly. You are able to choose to think positively or think negatively. It’s your choice what you eat – healthy food or junk food.

Consider the word Yoga, it means union: union of body, mind and heart, union of Self and the Universe – this is not something outside of us. We’re all individuals on our own individual path, yet we are not merely our bodies, we have energy which pulsates, whether or not we are consciously aware of it.

Spanda is a Sanskrit term for the subtle creative pulse of the Universe as it manifests into the dynamism of living form. Spanda is translated as a throb or pulse, or to mean vibration, movement, or motion. It refers to the waves of activity coming forth from an unseen source of spontaneous expression, radiating not only from the centre outwards, but from everywhere all at once. Spanda might be eloquently described as the essence of a wave in the ocean of consciousness.

Expand beyond a limited concept
What distracts us from this simple understanding of unity and universal interconnectedness is our mind or our head; the doubts, beliefs, emotions and stresses of life, that pulls us away from our innate nature. Yoga creates the union of merging with our true self, our true nature of being whole, all knowing, pure and good. It is this innate Divine essence that we all inherently possess. It is expanding beyond our limited comcept of ourself.

Yoga is about creating a place where you have the space to connect to your highest potential. By going within and observing your flow of energy, your spirit, your pulse - Spanda, your radiance, your essence or your light and this is One with the Universe.

Everything is in a continuous state of expansion and contraction - all life pulsates with Divine Consciousness. Yoga postures may appear still, yet there is movement where the energy flows. This energy moves you to expand and go beyond your limits, creating space and freedom in your body, joints, lengthening and strengthening muscles. When we connect with this vibration, our spiritual Heart opens, we expand and we can move through life coming from love, joy and a real passion for the flow of Life; sharing our light and connection to the vibration within and all around .

You might think that we are all separate and perhaps you feel pulled in all different directions, physically, mentally, emotionally, even spiritually. Yoga is the means through which you come back together, where you can reconnect with your true Self or nature. You communicate with your Heart, with your inner self and let it move you, guide you and shine from this.

Practice, Power and Synchronise
Through the asanas (postures), pranayama (breathing) and meditation, through the intention and focus you can liberate your Self from the “baggage” of life stresses and reconnect as a person. The body is the instrument we have to experience life on this planet, it requires regular tuning; practicing Yoga helps you to tune in, to connect, to unite and synchronise, bringing joy and freedom.

Through opening up to your physical body and the power it possesses, you become more aware of your emotions, feelings, your inner strength, balance, stability, energy, and flexibility of mind grows as well as your physical well-being. You move, even vibrate differently, not only during Yoga practice, you bring your Yoga to everyday life and feel more whole; mentally, emotionally, spiritually and realise how much everything is interconnected.

The essence of Yoga is to realise our full potential or whole essence, every day, every moment, thus creating Yoga - creating union, creating synchronicity. Even as you share your experiences through social media tools, you exercise this union, this synchronicity. As your understanding reflects into your life, you will become aware that everything is indeed interconnected… How wonderful!

Namaste
Michelle
http://www.yogarelax.co.uk/
http://www.michellecross.co.uk/

Fantastic Yoga Holiday Retreat by the Red Sea

Join me on my Yoga Retreat by the Red Sea and combine health & wellbeing with a holiday of a lifetime!

As the nights draw in and the warm summer days fall behind us, our thoughts turn to the colder months ahead. As humans, we prefer light and warmth and energy so by winter’s end, without nourishing light, we can feel jaded, run-down, and tired…

This is why I’ve decided to hold my next Yoga retreat at the foothills of Mount Sinai by the Red Sea. With a rejuvenating programme of Flowing Hatha Yoga, meditation, Yoga Nidra (guided deep relaxation) and Pranayama (breathing exercises), against such an historic setting, I want to give you an inspiring week of relaxation and healing with a difference!

As well as the Yoga sessions, you can enjoy some fantastic scuba diving, ride Arabian horses in the desert, visit the historic and majestic Mount Sinai (view the sunrise or sunset), camp out a night in the desert under blazing stars and crystal skies, or just sunbathe, shop, and dine in the exotic bazaars and restaurants. All this against the ancient backdrop of the Red Sea, desert, and the Sinai foothills…

With just so much to do outside the Yoga room, my Red Sea Retreat is also an ideal break for non-Yoga partners and friends too, so I’m offering them a special booking rate if they join you. Contact me for more details.

I’m really so excited by the drama of the location and the range of activities on offer. It’s such a great opportunity to get away from our daily routines and really unwind in superb surroundings. What a way to start the New Year, feeling focused, re-energised, and thoroughly rested!

Have a read through the full programme, and get in touch to reserve your place. I know it’s going to be a great week! I look forward to seeing you and your friends there and sharing the power of Yoga with you!

OM shanti,
Michelle

PS My forthcoming retreat at Tilton House is now fully booked. I can’t wait to meet my fellow Yogis as we practise Yoga and wellbeing in the beautiful Sussex Weald!

A Little Relaxation? YES Please!

I thought I would share with you a simple technique to reach a more peaceful, balanced state of mental well-being, improved health, so you are better able to cope with what life throws at you! This month I am sharing with you a very simple Yoga Posture - anyone can do and a FREE audio for relaxation.

Free guide for deeper relaxation

It’s a wonderful time of year to think about improving one’s health and well-being. Sadly, many of us feel tired, mentally drained, and burned out instead... It’s all too easy to lose our sense of calm and balance in the middle of our busy and stressful lives.

So, I’d like to suggest something that will help you nourish your mind and body that takes only ten minutes to learn! My Guide to Deeper Relaxation (click here to learn more) is the ultimate, no-stress/de-stress tool for busy people! The guide includes an audio track designed especially to boost relaxation and aid deep breathing. The Guide is part of a campaign I did for the health food store - Holland & Barrett and their Summer Well Being. At the bottom of the page there's an relaxation audio to obviously help you michelle to relax. - Enjoy...

Before you go onto this page I just want to share with you the Relaxation Pose - Savasana to help get you comfortable.

Relaxation Pose – Savasana

Savasana is a pose of total relaxation—making it one of the mo st challenging Asanas (postures), as you have to remain in a neutral position and be still. In Savasana it is time to observe the body and the mind and try to let go of any distractions, including the mind or thoughts that come into it. This is not as easy as you think, as the mind wanders, so just ask the mind to be calm and any thought that comes to mind, allow it to pass through and come back to focusing on your breath.

How to practise Savasana:

• Lie on your back on the floor, your Yoga Mat or even your bed, have your legs about 2 foot apart.

• Bring your pelvis into a neutral comfortable position. Making sure your lower back is very comfortable.

• Soften your abdomen - this helps your legs to let go, and allow your ankles to fall loosely to out the side, letting go of the legs completely from the pelvis.

• Feel your torso being supported by the floor. Have your arms a 45 degree angle away from the body with the palms facing up and the fingers loosely curled.

• Allow your shoulders to draw away from the ears and relax. Allow the chest/ heart area to be open, free and relaxed. Feel your shoulders to melt into the floor and close your eyes.

• Tuck the chin in towards the chest to lengthen the neck.

• This is Savasana the relaxation pose, feel your whole body being supported by the floor; the earth below and bring your mind to your natural breath and allow your self to go deeper within.

Welcome to a path of peace and good health! Enjoy your relaxation audio...

Until next time, take a few deep breaths, let go and relax, your body and mind will be gald you did!
Namaste
Michelle
http://www.yogarelax.co.uk/

The Practice Of Yoga - How does it move You?

Yoga has its roots in India, yet its content is truly universal; Yoga is a means by which you can make the changes in your lives that you desire. The actual practice of Yoga can take each individual person in a different direction. Some practice the physical aspect of Yoga, whilst others like to meditate and others makes Yoga a fundamental aspect of every part of their lives. Whichever you choose, Yoga is like a mirror with which you are able to look inside yourself.

Through the practice of Yoga the union, the coming together occurs naturally and in its own time, not when you are forcing it, rather when you are at one with the practice and it is enjoyable, comfortable and brings everything together. After-all the meaning of the word Yoga is “to join”, “to unite” or “to bring together”.

Before you have even come to practice the physical aspect of Yoga, your mind has had the thought to practice Yoga, then you choose to do it. One union of thought and then action has united to bring you to your Yoga mat...so let’s look at how else when you are on your Yoga mat and practicing the asanas (postures) you may achieve the deeper side of Yoga.

Being Present
Yoga aims to create a state whereby you are present, really present in every action, in every moment. The great advantage to this is you perform every task, every asana, every meditation, every action with attentiveness or focus and are conscious of your actions. During Yoga your action is directed solely towards the activity of Yoga that you are engaged in so it brings you to the present moment, to observe what is going on within.

You can bring this “being present” to any area of your life, for example, writing; if you are soley focused on that piece you are composing, all your creative ideas flow, you are present and connected and attentive. However if you are writing whilst thinking what you want and need to do later, then you are not really paying full attention to the present task. You are thus not present, you are divided rather than united and the piece you are writing may suffer as a result.

When you begin to study Yoga, whether it’s the asanas, pranayama (breath work), meditation, Yoga Nidra or the Sutras, you become more conscious, more aware with each step that there is a holistic nature to your being that is made up of the body, the mind, the breath and much more.

With every action there is an effect. The unity of the practice of Yoga helps to stretch the body and the mind in subtle ways that then reflects into your present moment. It enhances all aspects of human life, including your health, your breathing your relationships with others, and your behaviour. Gradually, moment-by-moment subtle changes occur as you mature through your practice of Yoga.

How do you feel...
In the physical aspect of Yoga, the Asana practice you focus on the body, the breath and the mind. These three can work separately from one another; however Yoga aims to unite their actions. Primarily people tend to see the physical aspect of Yoga - how flexible and supple you are or how long it takes to master an asana like Headstand.

What others can’t appreciate how you feel, how you breathe, or how you feel the breath or how you co-ordinate your breathing with your movement. How you feel the postures and the breath is so important. The sense of felling is an aspect of the mind.

The breath is the bridge between the body and mind, the inner and outer body. It is only by bringing together, by uniting the body, breath and mind, that you truly realise the true quality of the asana. The quality of your breath is so important as it expresses your inner feelings. For example if you are in pain or anxious or distracted you cannot control the breath.

Steady and Comfortable...
Asana means posture and comes from the Sanskrit word “as” meaning “to be”, “to sit”. Patanjali Yoga Sutras describe an asana as having two essential qualities: sthira and sukha. Sthira is steadiness and alertness, sukha is comfortable or the ability to remain comfortable in a posture.

Sthira is about being present, alert and steady both physically and mentally, sukha is about finding the ease and finding that place of comfort that feels good. Both of these qualities should be equally present when practicing any posture. The aim of practicing an asana is to achieve the steadiness and alertness of sthira and the comfort and lightness of sukha for the length of time you are in the asana. Without these qualities there is no asana…

If there is real discomfort or tension when you go into an asana, it is hard to think about anything else apart from the tension. This means that you are not ready for this asana, and a gentler one should be practiced until you are ready or you ease out of the posture. If you are comfortable in an asana yet your mind is elsewhere or agitated then you are not being present or connecting with sthira.

Yoga is about accepting yourself just as you are; from the person you are when you start your practise through to the person you eventually evolve into. Every Yoga practice is different dependent on what is happening within you and how you are feeling. Yoga gives you the mirror to see and explore. While you practice keep both sthira and sukha in mind to assist you on every journey with Yoga.

The key...
When you breathe consciously, you become aware of the significance of the breath on the body and the mind. By feeling and connecting with the breath, the quality of the breath while you practice asanas gradually improves. When practicing an asana your focus should be directed towards the movement of your breath; on the inhalation the breath moves from the chest to the abdomen and on the exhalation the movement from the abdomen. Connecting with these movements also helps sthira and sukha helping you to stay focussed and use the breath to find the comfort and stillness of the asana.

The moments of stillness between the inhalation and exhalations can also be observed. If you can master this you can direct your attention towards any sort of activity; so you see Yoga does reflect in everyday life simply by focussing on your breath. Consciously breathing is also a form of meditation.

You
In conclusion, you will perceive that Yoga is not an external experience, but rather something that you experience inside, deep within your own being. You feel it, you experience it, and it is your journey. As you practice asanas or pranayama or meditation or Yoga Nidra, you observe what you are doing and how you are doing it and how it makes you feel. You do it only for yourself to improve, to feel better and to expand yourself and to grow.

Back in London preparing for November's weekend retreat

It’s great to be here in London again after a wonderful holiday where I enjoyed some fantastic Yoga and relaxation.

Now that I’m back, I've been getting ready for my new Yoga retreat at Tilton House on 5-7th November.

I’ve designed the programme to be a wonderful tonic to prepare us for the winter season. I’m making it suitable for all levels and abilities, and of course, I’ll be offering individual attention, adjustments and support.

I’ve planned a weekend of relaxation and reinvigoration; I want to extend the feeling of well-being that we all feel during the summer months! So there'll be over 12 hours of Yoga, meditations and breathing exercises, along with wonderful food and views of the beautiful Sussex countryside.

You can read more about the weekend or book your place by clicking on the links. But don’t forget, you can always get in touch if you want to find out more.

Easy Pose - Purvottanasana

Namaste

Continuing on from last month's Forward Bend Pose Paschimottanasana the pose I am talking about today is the counterpose for the Forward Bend - it stretches and opens the body after you have folded forward in Forward Bend - so here it is...

Easy Pose, Inclined Plane – Purvottanasana

In India, Yoga is traditionally practiced facing East, and the front of the body is the East side hence the name of this pose; Purva is front or east in Sanskrit, ut is intense and tan is stretch so Purvottanasana is an intense stretch of the front of the body. Easy Pose is a counter pose for the Forward Bend, last month's posture which folds the body. Easy Pose is practiced after Forward Bend as it stretches the whole of the front of the body and as mentioned, it also strengthens the hips, wrists, and arms and loosens the shoulders as well as increasing their flexibility.

For some people this is not such an “easy” pose as they use their lower back area rather than their hips flexors or hamstrings. If your hamstrings, arms, wrists or shoulders are too weak for this posture then Tabletop Pose Chatus Pada Pitham, is a great alternative to help you prepare for Easy Pose and allows you to strengthen before going on to Easy Pose.


Benefits of Easy Pose include:• Strengthens wrists, arms and shoulders
• Increases flexibility
• Stretches the whole front of the body
• Develops balance and muscular co-ordination


How to practise Easy Pose:
1. After Forward Bend Pose; Easy Pose is a counter posture. Place your hands shoulder distance apart about 6 inches behind the back with the fingertips pointing away from the body or pointing towards the feet.
2. Inhale, press the hands down and lift the buttocks up, taking the weight of the body in the hands and feet, aiming to get all ten toes on the floor. Keep the arms straight as you lift the hips as high as is comfortably possible and the head in line with the spine; start with the chin tucked in slightly (photo of me in black) and then gradually allow the neck to release and lengthen with control, tilting the head back - try not to let the head go completely, keep control and only extend as far is comfortable for you (photo of me in the white). Try to keep the heels and toes together and the thighs rotating inwards and the chest open and high to the sky, whilst pressing the floor away with your hands. It is fine if the toes don’t touch the floor in time they will.
3. If it is difficult to lift the hips high and the body in a straight line, then you can practice Tabletop - bend the knees whilst you are seated on the floor, keeping them hip distance apart, bringing the feet about 6 inches away from the hips. Inhale and lift the hips up creating a table top with the knees bent and arms straight, still lifting the hips comfortably.
4. Stay in the posture for five to ten breaths then exhale and lower the hips to the floor back into a seated position.


Share more with you soon...
Om shanti
Michelle

PS. If you would like to let go of any of your stresses and experience deep relaxation quite simply check out my new Yoga Nidra for Deep Relaxation CD - you don't need to know anything about Yoga to practice this, you simply lie on the floor and be guided into deep relaxation

Relax and Renew with my Yoga Retreat

Yoga Retreat Weekend at Tilton House, East Sussex, UK - 5th - 7th November 2010
Come and enjoy a weekend Yoga retreat to relax and de-stress, rejuvenate, re-energise and expand your whole mind, body and soul. This retreat offers you the space to explore Yoga and take important "you" time.

This weekend is a time to immerse your self in Yoga with 8 different types of Yoga sessions including Yoga Nidra, meditation and Pranayama (breathing exercises) and of course Yoga classes to expand and develop you Yoga Practice. Find out more details of this relaxing weekend here

Tilton House is an impressive Georgian country house with a wonderful energy and ambience, helping you to relax and unwind. Nestled underneath the South Downs and edged by woodland with far reaching views across the Sussex Weald, Tilton House sits impressively in the natural landscape. Rooms are twin, triple or double. Single rooms are limited with an additional supplement. Book now to guarantee your place - email me - info@yogarelax.co.uk

I look forward to sharing Yoga with you
OM shanti
Michelle
http://www.yogarelax.co.uk

Forward Bend Pose – Paschimottanasana
In the Forward Bend Pose, the body is folded in half, like a book, giving a wonderful stretch to the entire back of the body from the head to the toes. It is simple posture to practice, yet is powerful. It looks easier than it is, to be done correctly, and offers an opportunity to reconnect deeply within.


In the Hatha Yoga Pradipika it says “This is the most excellent of asanas makes the breath flow through the Sushumna, rouses the gastric fire, makes the loins lean and removes all diseases”

Wow makes you want to perform it right?


Benefits of Forward Bend Pose include:

• Powerfully massages the abdominal organs
• Stimulates and massages digestive system
• Relieves constipation
• Reduces obesity
• Mobilises the joints and increases elasticity of the spine
• Strengthens and stretches the hamstring muscles
• Enhances concentration
• Invigorates the mind and nervous system

How to do Forward bend Pose


1.Sit in a seated position with the legs together and straight in front of you and the back nice and tall. Now take your hands to your buttocks and remove the flesh from your buttocks so that the sitting bones are open and on the floor. This tilts your pelvis and sitting bones forward slightly so that you pelvis and lower back are in correct alignment. Then draw in your core (your abdomen) so that you are sitting tall from the waist, open the chest, the heart area lifted, and the shoulders roll them back and downwards towards your tailbone, then elongate your neck. If you wish to sit on a Yoga block or folded blanket, this helps to tilt your pelvis slightly to help with the extension of the upper body.

2.From this position inhale raising your arms above your head, keeping the spine lengthened and the heart lifted and as you exhale gently fold the body forward, staying long through the spine with the abdomen draw in, extending the arms along the legs. As soon as you feel the stretch in the hamstrings lower the arms, either to the toes if you can reach or to the shins or knees. In the beginning your hands may be by your thighs, this is fine, work with the posture and keep the back straight, rather than round your shoulders.

3.Keep the chest open rather than round the upper back. On your next inhalation look forward, lift the heart centre and exhale move the floating ribs away from the hips and towards the knees. This movement lengthens the abdomen and lumbar spine rather than rounds the shoulders, which you try to keep relaxed.

4.If your chest is not close to your thighs, even if you are sitting upright, this is absolutely fine, work with the breath to keep the heart lifted, the head in line with the spine and the shoulders away from the ears. As you practice more and more you will be able to go deeper into the stretch.

5.With each inhalation, lift and lengthen the front of the body just slightly; with each exhalation release a little more fully into the forward bend. In this way the your body lengthens with the breath. If your hands touch your feet, hold the tops of the feet and flex the feet, or hold your fingers around the big toe, or have the hands on the sides of the feet, but do pull your feet outward, keep the feet pointing upward in a flexed position. If you want to go further keep the hands on the feet and bend your elbows and exhale further into the pose.

6.When you reach your maximum extension in the pose, rest there breathing deeply for as long as you continue to enjoy the posture, keeping the legs in contact with the floor.

7.To release, inhale stretch forwards and upwards raising the arms and chest and lower the arms by the hips on an exhalation.


Forward Bend Pose allows you to let go, surrender and observe the mind and breath. The breath will take you further, if you find this posture difficult, release it slightly so you are not forcing the pose and listen to the resistance from within. the objective is to relax and let go so you can go further and you will, have patience.

Om Shanti
Michelle
http://www.yogarelax.co.uk

The Essence of a Creative Life from the Heart...

I wanted to share with you this profound piece, that is inspirational, motivating and touches my heart in a different way each time I read it. I have had this guidance for over 9 years and came across it today again and wanted to share how I feel about my life right now, today... I love My Life - Life is beautiful, Life is transformational, Life when in rhythm with the Universe is mystically sweet, a priceless jewel to be treasured and shared...

I sincerely hope you enjoy this extract from SGI's President Daisaku Ikeda Speech 1974 and that is resonates with your heart..

"The times when I feel most deeply that I have done something creative are the times when I have thrown myself whole heartedly into a task and fought it through unstintingly to its conclusion. At such times. I feel that I have won out in the struggle to enlarge myself.

It is a matter of sweat and tears. The creative life, in short, is achieved by a constant effort to improve one's thoughts and actions, or perhaps we could say it is the dynamism involved in this effort.

You will pass through storms and heavy rains, and at times you may suffer defeat. The essence of the creative life, however, is not to give up in the face of defeat, but to follow the rainbow that exists within your heart. Indulgence and indolence are not creative. Complaints and evasions are cowardly, and they corrupt life's natural tendency towards creation. The person who gives up the fight for creativeness is headed ultimately for the hell that destroys all life. You must not for one instant give up your effort to build yourselves new lives. Creativeness means to push open the heavy, groaning doorway to life. This is not an easy struggle. Indeed, it may be the most difficult task in the world. For opening the door to your own life is in the end more difficult than opening the door to the mysteries of the universe. But to do so is to vindicate your existence. At the same time it makes life worth living for you. I say to you that there is no one lonelier or more unhappy that a person who does not know the pure joy of creating a life for himself. To be human is not merely to stand erect and manifest intelligence or knowledge. To be human in the full sense of the word is to lead a creative life. The fight to create a new life is a truly wonderful thing. In it you find a wisdom that causes your intelligence to shine, the light of intuition that leads to an understanding of the universe, a strong will and determination that challenge all attacking evils, the compassion that enables to take upon yourself the sorrows of others, the sense of fusion with that energy of compassion that gushes forth from the cosmic source of life and creates an ecstatic rhythm in the lives of all men. As you challenge evil and polish that jewel which is life you will learn to walk that supreme pathway of true humanity. Of this I am confident, and I am confident too that he who leads a creative life from the present into the future will stand in the vanguard of history. I myself think of this flowering of the creative life as a human revolution. This human revolution is your mission now as it will be throughout your lives."

written by Daisaku Ikeda

Anjali Mudra - Prayer Seal

This is also known as Atmanjali Mudra and this hand gesture is often seen in India when people greet, thank or express respect to each other. It is also used in prayer.

Anjali Mudra is used in Yoga classes too. Its significance is broad; it is used to remind you to come back to your centre, that your practice is a form of prayer, it is an offering to your true Self. Anjali Mudra helps to direct the energy upward, calming the mind.

This Mudra helps you to come from a calm, clear perspective and ground yourself. The gentle pressing together of the two palms, activates and harmonizes coordination of the right and left hemispheres of the brain.

When you join your hands together like this, you are making a physical gesture of union and gratitude. Yoga means union coming from “yuk” to yoke or bind, so this gesture is on another level, the union of your individual self and the universe and how the both are interconnected.

When you press the thumbs to your breastbone, your heart Chakra, Anahata Chakra, you are also reminding yourself to nurture the qualities of the heart during your Yoga practice. The hands being placed at the heart is the Self being felt in the Anahata Chakra. Often at the end of the class Anjali Mudra is used, bringing the prayer seal to your eyebrow centre, Anja Chakra, as you bow your head and say Namaste.

So when you hold Anjali Mudra, infuse it with the intention of union; then observe if you notice a change, however subtle, in your mind, body and heart...

Make subtle changes within…

Allow the Hands to express and release the energy!

Mudra comes from the Sanskrit word meaning “seal”, for example to seal in energy or to focus energy. Mudras are symbolic hand gestures that mystically change the prana (energy) in your body. There are also eye positions, postures and breathing techniques that are called Mudras, however I am sharing hand gestures with you. There are lots of different Mudras, each representing different qualities, like courage, knowledge, enlightenment, wisdom.

Mudras are used in Hinduism as well as Indian dance, where dancers extensively use hand gestures. In Buddhism, the Buddha used Mudras too, which you can see from statues, pictures and Sutras.

In Hatha Yoga they are used in breath work (pranayama), meditation and in Yoga Postures too. When used in Yoga practice they add focus and increase the prana and assist you to channel this energy and help to calm and focus the mind too.

The Hands express…
The hands express our thoughts and feelings. When you communicate with someone, the hands move, appearing to further communicate what you are speaking. The hands also reflect your state of mind even when one isn't speaking. For example, when you are nervous the fingers often fidget or when you are upset you might clench the hands or if you become angry a fist might form.

The opposite of these negative emotions are feelings of warmth and respect. For
Example, when you meet someone you greet them with a handshake. When pray the hands come into prayer position palms together; this is Anjali Mudra; the Prayer Seal, hands placed together at the heart level. In meditation, if you saw the Buddha or a deity with their hands clenched, it wouldn’t instil calmness, peace or tranquillity would it?

Maybe you haven’t thought of the significance of Mudras before…so here I’ll explain a little for you to learn more about for your practice of Yoga or meditation.

Actions speak louder than words
During Yoga the power of these Mudras go far beyond just adding focus. It is easier to look at Buddha or Hindu deities and see them possessing wisdom, enlightenment or courage, than it is to look at yourself and see those same qualities. Mudras help you to choose to feel, see and express these same qualities. This is what Buddha taught and wanted you to understand; that you do possess the same qualities as him.

Just like the breath is the bridge between the body and mind, Mudras are the bridge between your inner and outer world, they help to develop the energy within so you use it. Actions speak louder than words; Mudras are a physical action of a prayer form within.

Yoga Pose of the Month - Downward Facing Dog, Adho Mukha Svanasana

So welcome back to my Yoga pose of the month! This one is a special one I feel as it's one of the best know postures in Yoga, yet not necessarily taught so much. However, if you look at my last blog all about alignment, when you really use the alignment in this posture the strength and stabilty and energy increases in your body...

So here it is...

Downward facing Dog - Adho Mukha Svanasana
Have you seen a dog stretch? This pose resembles a dog stretching its front legs, which refreshes and enlivines the dog so Yes, that is the same for us, it rejuvenates! The posture also resembles an inverted V - can you see that in the photo? Downward Facing Dog has many functions in yoga - transitional pose, resting pose, strengthening pose and an inversion pose.

Benefits of Downward Facing Dog - Adho Mukha Svanasana:

• Calms the brain and helps relieve stress and mild depression
• Energises the body
• Stretches the shoulders, arms, wrists, hamstrings, calves and spine
• Elongates the whole shoulder area
• Strengthens the arms and legs
• Improves digestion
• Relieves headaches, back pain, insomnia and fatigue
• Improves concentration and focus

How to Practice Downward Facing Dog

1. Come onto the floor on your knees with your body lying over your thighs (childs pose). Extend your arms forward about shoulder distance apart. Spread your palms, and engage every single finger and your palms into the mat - your hands are pointing forward and help balance you.
2. Inhale as you come up onto knees and turn your toes under and exhale as you lift your knees away from the floor and your hips towards the sky. At first keep the knees slightly bent and the feet about hips distance apart and the heels lifted away from the floor. The palms of the hands are balancing you as you push the shoulders away from the wrists, move your chest towards your thighs and externally rotate the shoulders so that the shoulders are away from the ears and the upper back becomes flat as the shoulder blades widen and draw them toward the tailbone. Then draw your core, by bringing the belly button in towards the spine so that the lower back doesn’t arch. Keep the head between the upper arms; don't let it hang, maybe do a "yes" and a "no" to check its relaxed. Now pushing your sitting bones high to the sky lengthen your spine, from your neck to your tailbone. Remember to breathe as you make these adjustments.
3. Once you have reached your maximum extension of the upper body and spine, then focus on your legs, especially the backs of the legs, exhale and start to straighten your knees, but be sure not to lock them, gently push your legs back and stretch your heels onto or down towards the floor (it doesn't matter if the heels don't touch the floor, it all depends on you individual make-up and some people the heels just don't and won't ever touch - that's fine. it depends on how much the connective tissue around the ankles releases). Activate the legs, you will feel the stretch in the backs of the legs and try to activate the fronts of the thighs too.
   Remember to keep the arms strong, active and the shoulders away from the ears and the head and neck relaxed as you gaze at your feet and stay in the posture for 5-15 breathes or longer if you wish.
4. Release on an inhalation and bend the knees bringing them to the floor and the chest to the thighs and bend the arms at the elbows to release into extended arm childs pose and relax.
5. Once you have mastered this posture, you might like to try a variation in this posture by taking one leg high to the sky. To do this; from Downward Facing Dog bring both feet together, ground one foot firmly to the ground and then slowly start to lift the other leg upwards to the sky, keeping both legs active and your arms and upper body also active, this means keep using the breath to keep the standing leg strong, use the front thigh muscles and engage the foot to the ground and the shoulders are strong and supportive and open across the back, continue to breathe deeply. The aim is to have a straight through the whole body from the hands along the body up to the raised foot. then change legs.
   
   Please note do not do this pose if you have carpal tunnel sydrome, late stage of pregnancy. high blood pressure and headaches do with caution.

If you would like to receive informative emails on all aspects of yoga, then please go to http://www.yogarelax.co.uk/ and subscribe to my mailing list and you willreceive lots of information to help you relax, de-stress and get the most out of your life. If you know anyone else who would benefit give them my link http://www.yogarelax.co.uk/.

Hope you enjoy Downward Facing Dog, and from now on really feel and experience this wonderful posture.

Until next time...

Om shanti
Michelle
http://www.yogarelax.co.uk
http://www.michellecross.co.uk

P.S stay present in your practice and bring that to your daily life....

'Life is a succession of lessons which must be lived to be understood.'
Ralph Waldo Emerson

Some tips for Alignment and Posture in Asanas

Since I am starting to go through various yoga postures (asana), I thought it would be a good idea to give you some tips about alignment, so that you become more aware of your body. Alignment is used to describe the positioning of the body for each posture in yoga. Remember everyone is different so it’s about using these tips for your individual make-up, how you feel in a posture and of course observe your whole posture and piece all the adjustments together to create the asana.

"The posture becomes perfect when the effort of achieving it vanishes" Yogabhashya

Alignment in the various asana has different purposes:
• to ensure that the postures are practiced in a way that maximizes the benefit of the posture including improvements of more flexibility, strength, tone and radiant health, whilst minimizes the risk of injury
• to ensure that the postures are practiced to allow the flow of prana (energy) in the body.
• to help calm the mind, improve focus, concentration, stability and lift the spirit.
• to position the muscles, joints and limbs in a comfortable way

So as I go through these alignment pointers remember to be aware of your own body, shape and how you feel when you are in a posture. The “perfect” pose is the pose that best suits you at the moment you are practicing the pose and what you are experiencing. By aligning yourself and using these adjustments, it may mean that you need to come out of the posture, this is good and better to align the body and free the prana (energy) that to be deeper in a posture with no alignment of the limbs, muscles joints and tendons.

The building blocks;
1.Build the foundation first: If you think of a house the foundations are essential to keep the house erect. So it is essential to pay attention to establishing a confident, stable foundation from which your asana evolves and grows. Whether that is your feet in (standing postures), your sitting bones (in seated postures) or your hands (in arm balances). Once you build your foundation, then you are able to look at the detail of the particular asana.
2.Finding your centre with stability and ease: All yoga postures should be practiced in a way which aims to balance steadiness with ease. Asana means steady pose in Sanskrit and yoga means union, union of body and mind, so the pose should be steady and comfortable so this union occurs. If it is uncomfortable, ease out of the posture a little to see how the body and mind reacts and observe this.
3.Balance your feet: For your standing postures, ground your feet into the floor, lift your toes up and spread all the toes so the weight is evenly distributed between the toes, balls of the feet and the heels. Try to distribute your weight evenly across all three points and (in most standing postures) evenly between both feet.
4.Find your seat: For seated postures, lift the flesh from your buttocks to expose the sitting bones, maybe sit on the edge of a block so that your pelvis tilts slightly forward, bringing the base of the spine on top of the pelvic girdle.
5.Strengthen the arms: For arm balances bring the hands pointing forward, the wrists in line underneath the elbows and shoulders – do you get the idea?

Let’s now works upward through the body;
6.Toes: In general, when standing and sitting with one or more legs extended out, ensure that your feet are parallel to each other. For many there is a tendency to turn our toes out when standing (– this main mean your hips are out of alignment and you need to see a chiropractor), this in practice means focusing on turning the toes inwards slightly. Aligning the feet in this way ensures that your knees are in the same alignment as your feet and the legs are active and this protects our lower back. The latter is particularly important when bending forwards or backwards.
7.Knees: The knee joint has limited rotational movement and especially when standing or lunging, so it is important that the knee points in the same direction as the foot of the same leg and does not twist inwards or outwards. It is also important in standing postures like the Warrior postures, to ensure that the knee does not move forward of the line of the heel and to actively keep the knee in line with the foot, so actively using the thighs and keeping the outside of the knee in line with the little toe. The exception to this is lunging with the back knee on the floor for Crescent Moon pose, Anjanasana, where the knee can come over the line of the heel if it is comfortable. In postures such as Standing Forward Bend, Uttanasana and Downward Facing Dog, Adho Mukha Svanasana, the alignment is achieved by keeping your feet about as wide apart as your hips. Finally, the knee should not lock, or hyper-extend, consciously maintain a softness, rather than simply pulling the kneecap back. This can be achieved by engaging the thigh muscles and will avoid straining the hamstrings. Using the fronts of the thighs muscles help support he knee and the hamstring as these two muscles work in synergy.
8.Your spine: The spine has three natural curves – the lower back (lumbar spine) and neck area (cervical spine) curve into the body; the middle back (thoracic spine) curves outwards. Since everyone is individual these curvatures can be different or more emphasized, so you need to be conscious of your spine. Observe when move where your shoulders are; are the hunched up toward the ears, if so lower them, are you letting your neck go or do you lengthen through the neck, is the chest open and the shoulder back, is your abdomen engaged activating your core and when you bend forward are you hinging forward to protect the lower/lumbar back and using all of the other observation mentioned before; shoulders, core, chest. All of these help support the spine which is essential in alignment for yoga.
9.Twist: The upper spine has more rotational movement due to the structure of the vertebrae, discs and joints of the spine, so for twisting posture you should focus the rotation on the middle and upper back, not the mower back. This is done by starting the twist from the core of the body. Try to turn from the navel first, then the chest, then the chest, then the shoulders, and finally the head and neck. Be aware not to lead with your head in an effort to appear deeper in the posture; allow the twist to evolve naturally with the breath. Use each inhalation to lengthen your spine upwards and tailbone downwards, creating more space between your vertebrae, and each exhalation to deepen the rotation.
10.Backbends: Your spine is designed to bend both forwards and backwards. While the lumbar spine has the least ability to rotate, it is often the easiest part of the spine to bend. In backbends, try to create space between the vertebrae as the spine lengthens. As you go into a backbend, consciously bend as evenly as possible through the whole spine, rather than just the lumbar spine. This means lengthening your upper back and your neck as you stretch your head back. Finally with backbends try not to clench your buttocks, they should be lightly engaged, but not clenched as this too will inhibit the spine’s ability to move.
11.Upside down: In inverted postures such as Shoulderstand and Headstand your stability in the posture is improved by engaging your abdominal and leg muscles. Keeping an upward movement of the leg muscles and pushing through the balls of the feet and the heels and activating your core all help with your inversion postures and balance in them.

These are all tips for alignment in your yoga practice, however you can use a lot of these tips in your everyday life to help stand tall, creating great posture and allow the energy to flow freely through the whole body. You can adjust your posture when at work, standing for a bus or train...Observe and be aware is the key.

Namaste, Michelle

Yoga Pose of the Month - Tree Posture; Vrksasana

I thought I'd introduce The Pose of the Month... Over the next coming months I will introduce a new posture to you to help enhance and deepen your Yoga practice. I'll tell you about the posture, the benefits and then how to practice the posture.

So let's begin, since we are coming into Spring I've been doing some gardening and planting seeds etc when I thought I would start off with the Tree posture - Vrksasana, since the trees will soon start to blossom and bloom...

Tree Pose - Vrksasana
The Tree Pose is a standing balancing pose. If you think about a tree, its roots provide the foundation and stability for the trunk or its body and branches, so your feet and legs are your roots and provide the support for your upper body to stand tall with strength and poise. Your feet are your foundation, so with all standing postures you need to make sure your foundation is strong, so with Tree you are standing on one leg, so it is your one-foot that you ground and build upon. Aim to achieve a grounded and firmness of a tree. Just as a tree uses it roots for stability; you ground the energy down through the foot like a tree. The challenge for some may be maintaining balance on one leg - this however improves with practice. Poor balance is often the result of a restless mind or distracted attention. The balancing postures reveal your state of mind; some days your balance is good and others it is poor, this depends on what you are going through in your life. If you are distracted and one thought is jumping to the next, the balance will be harder. Some days you are stressed and your mind is overactive and this will reflect in your yoga practice and maybe need more support, like a wall to achieve the posture like the Tree. This is ok, try not to judge yourself, but think I am a growing tree that needs a stick as a support for strength and metaphorically your stick is a wall that you can use to help your balance into the posture. As you use the wall for support this also build confidence so that you start to not hold the wall and stand tall and balanced alone in the Tree posture. Regular practice of this posture will help focus the mind, it builds calmness and stillness as you hold the posture and lengthens and strengthens the body. Regular practice of the Tree, Vrksasana improves concentration, balance and coordination. Because the weight of the entire body is balanced on one foot, the muscles of that leg are strengthened and toned as well.
As you advance in this posture and are able to remain standing for more than a few moments, try closing the eyes and maintaining your balance.

Benefits of the Tree, Vrksasana include:

· Improves sense of balance and co-ordination

· Tones and strengthens abdominal muscles and your core

· Opens hip area

· Strengthens thighs, calves, ankles, and spine

· Increases and improves concentration

· Improves focus, confidence and stillness



How to do the Tree, Vrksasana:


1. Stand with the feet together and the arms by your sides. Ground your feet into the floor, lift the toes and spread them wide to create your balancing foot of the standing balancing leg. Bend the right leg at the knee, and bring the sole of the right foot to either the calf muscles, the arch of the foot across the inside of the knee or the foot to the inside of the thigh, pushing into the groin area as pictured or to half lotus position as pictured.

2. Find you balance by focusing the eyes and the mind on something that is not moving in front of you, it is easier to start with the foot lower down the leg, if you have good balance then take the foot higher.

3. When you have your balance bring your hands into prayer position in front of your heart and keeping the focal point and balance, you can raise your arms over the head into prayer position. Hold the posture while breathing gently through the nostrils for about 5-10 breaths.

4. Lower the arms and right leg and return to the tadasana the mountain posture or standing position with feet together and arms at the sides. Pause for a few moments and repeat on the opposite leg.

I hope you enjoy practising your Tree Posture and grow and strengthen from your inner being.

Om shanti, Michelle
http://www.yogarelax.co.uk

Which type are you?

Nadis
In everyday life one of the nadis, Ida or pingala is always more dominant. The way to check which nadi is more dominant, i.e. is clearer is to breathe through each individual nostril. So you can either do a few rounds of anuloma viloma or you can close the right nostril with your thumb (Vishnu Mudra) and inhale and exhale out of the left nostril a couple of times, then close the left nostril with your ring finger and inhale and exhale out of the right nostril a couple of times. You will notice which nostril is clearer or less blocked and this is the one that is more dominant at this time. Although they alternate throughout the day, one nadi tends too be more dominant more often and for longer periods of time. This shows in your personality, behaviour and health issues so you are maybe more ida-like or pingala-like. You may like to do a few rounds throughout the day say every 3 hours to see if the nadis have changed.

Which type are you?
Ida-like people have more nurturing qualities, are quiet and introspective, yet may lack the enthusiasm to sustain a strong regular yoga practise. They are full of potential however unless they develop their pingala side they may never manifest this potential.
Pingala-like people are lively, with lots of creativity and abdundant vitality, however they need to develop their ida side to have introspection, stillness and the receptivity to manifest the grace of spiritual awakening with yoga.

Creating the balance
Hatha Yoga creates balance. "Ha" of Hatha means sun which is pingala and "tha" of Hatha means moon which is ida. So balancing the sun and moon or pingala and ida is the aim of Hatha Yoga to awaken the Sushumna. So the most powerful method of balancing these two nadis is Anuloma Viloma as you control the prana through the breath in each nostril as you breathe in anuloma viloma using each nostril, therefore balancing the respective nadi either ida or pingala. This is why we do anuloma viloma to create a balance in the prana within the body.

You may also want to experiment with your own practice to help balance the nadis through the asanas you practice. So at the start of your practice do a few rounds of anuloma viloma to observe which nadi is more clear if ida is dominant you can try invigorating asanas like backbends, standing poses and inversion to engage pingala. If pingala is dominant the calming seated asanas like seated postures or forward bends to engage the calmness of ida nadi. You can observe which asanas activate one nadi or the other. Also if you are doing a yoga practice with a lot of forward bends which takes you inwards, it would be a good idea to do some anuloma viloma afterwards to balance the nadis again so you don’t feel so spaced out.
Also observe your mind – agitated and active is pingala-like or calm and receptive is ida-like. When you start to observe the breath and the nadi the intimate link between the body and mind naturally flows. Through this practice you develop your awareness, deepening your practice as you observe and clearing the way for your spiritual growth.

So what are nadis and Chakras

Chakra is a Sanskrit word that translates as wheel or disc. Nadi in Sanskrit derives from the word nad which means flow, motion or vibration. Nadis are the energy pathways of the body and there are 72,000 of them in our subtle body and connected by the chakras, which charges the nadis. The chakras function as valves, regulating the flow of prana. Through the nadis and chakras the prana is delivered to every cell of the body and this is enhanced through the breath and the asanas in yoga.

The following seven primary chakras are commonly described:


1. Muladhara Chakra - The base chakra located between the sacrum and coccyx is associated with the colour red and relates to a persons survival instincts and material/physical existence.
2. Svadhistana Chakra - The second/sacral chakra located around the reproductive organs and lumbar region is associated with the colour orange and relates to a persons feelings, desires and sensations.
3. Manipura Chakra - Located in the naval or solar plexus and associated with the colour yellow. This chakra relates to a sense of personal power and identity.
4. Anahata Chakra - Located in the heart region, this chakra relates to a persons ability to give and receive love and is associated with the colour green.
5. Vishuddi Chakra - The throat chakra is associated with the colour blue and relates to a persons ability to interpret and communicate what they have learnt.
6. Ajna Chakra - The third eye chakra, associated with the colour violet, relates to intuition, creativity and imagination.
7. Sahasrara Chakra - The crown chakra relates to cosmic consciousness and is associated with the colour violet.

Nadis




Of these 72,000 nadis, there are 3 that are considered the most important - Ida, Pingala and Sushumna and are purified through anuloma viloma.
Ida is the left channel - starts in Muladhara chakra, Ida ends up in the left nostril. Ida is white, feminine, cold, represents the moon, creative, slow, right brain, when more active metabolic activity of the body becomes low, lethargy and suspended mental activity.
Pingala is the right channel - starts in Muladhara chakra, Pingala ends up in the right nostril. Pingala is red, masculine, hot, represents the sun, logic, active, left brain, when more active heat in body increases and there’s more mental activity.
Sushumna is the central channel running up the body from just below Muladhara chakra to Sahasrara chakra at the crown of the head. This is the main energy channel that Hatha Yoga, prananyama clears the channel so that the kundalini energy flows freely through the sushumna to the Sahasrara chakra.
So that’s all about your energy body. Interesting isn’t it? Amazing when you’re practicing yoga how the prana circulates around the body, without you really knowing how…now you do! How wonderful!

Yoga & Pranayama

Meaning of Yoga and Pranayama and their unity
The meaning of Yoga is union – e.g. the unity of body and mind or on a deeper levels the Self and the Universe - they are one. The bridge between the body and mind is the breath and as you use the breath and become more aware you will soon come to realise what is within is also all around i.e. they are one.

Pranayama means control of vital energy or breath. In Sanskrit the word for breath is the same for the word life – Prana, this gives you a big clue about how important breathing is for your health and well-being, Yama means control – so the literally translation is control of the breath (or life which is prana). Yoga without prana is like the sea without water.

So to use yogic breathing, try to become aware of your breath and observe it, maybe as you are sitting down or lying down, allow the abdomen and chest to rise as you inhale and fall as you exhale, both being rhythmical, comfortable and smooth.


Benefits of yogic breathing
In addition to relaxing and calming the body and mind, when you observe and control the breath you gain other benefits
 Improves posture as uses muscles to support the spine and abdominal muscles
 Reduces stress, anxiety and tension
 You take in more oxygen which is delivered to every cell in the body
 It increases your metabolism – great for managing weight
 Tones the abdominal area
 Strengthens immune system


Just a little note to remember, the diaphragm separates the lungs and heart from the abdominal organs, and is above the solar plexus area. When you start to use the diaphragm muscle it becomes more flexible, psychologically this can release any emotions that have been stored up or suppressed especially if your digestive organs are linked to your stress, so breathing properly i.e. yogic breathing can release emotions or sighs as you release the energy, the prana, the life through your breath. So don’t worry about this it’s a great sign you are releasing something not just on a physical level and will lead to a more fulfilling experience of life and the breath.

Yoga and Breathing

Breath is life.

We are able to survive days without food or water, however deprive us of breath and we would only last a few minutes. Knowing this, it is amazing how little attention we pay to the importance of breathing.

It’s a great idea to start to think of your breath as your closest friend. From the moment you are born the breath stays with you until the moment you die. Unless you have breathing problems, you probably are barely aware of your breath, you take it for granted unintentionally of course. Just because your breath is automatic doesn’t mean you are breathing to your optimum though.

In yoga the breath is of utmost importance, for the breath delivers oxygen to every cell in our bodies and brain and it also gives us the vital energy (prana) from the air we breathe. So even if you do not practice yoga, you can still use the breath to benefit you. Proper breathing helps us to control the vital energy (prana) and thus control the mind, which helps deeper relaxation.

So how do you breathe correctly?

We've forgotten…
It is natural to breathe using the diaphragm and abdomen. If you watch babies, you will notice that they breathe in this way. As we become older, factors like stress and inactivity cause us to take shallow breaths. These shorter shallow breaths use only the upper chest. This is why I say most people have forgotten how to breathe… They breathe shallowly, usually through the mouth and don't use the diaphragm or only use it a little. Breathing like this only a small amount of oxygen and energy is taken in and only the top parts of the lungs are being used.
Breathing correctly means breathing through the nose, keeping the mouth closed, so that the nose warms and filters the air taken in, and involves a full inhalation where the abdomen expands causing the diaphragm to move down and an exhalation through the nose, where the abdomen falls causing the diaphragm to move up. Breathing like this uses more of the lungs and the diaphragm is actively being used benefiting you by taking in more oxygen, giving you more energy.

Which is the most essential stage of breathing - inhalation or exhalation?
You might think it is the inhalation, when in fact it is the exhalation that holds the key. Why? The more stale air you exhale, the more fresh air or oxygen you can inhale and this is distributed to every cell in your body giving you more energy and nourishing every cell in the body so that the body works at its optimum.

So start to observe your breath and breathe in life to the full!