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...