SPRING 2012
WELCOME TO SPRING AT ADORE YOGA AT ADORE YOGA, WE FOLLOW THE PRINCIPLES OF INDIA’S ANCIENT HEALING SYSTEM, AYURVEDA (‘SCIENCE OF LIFE’), AND ADAPT OUR TEACHING TO EACH NEW SEASON. KAPHA TIME According to Ayurveda, spring is Kapha Time. Kapha is one of the three fundamental ayurvedic constitutions (or Doshas), along with Pitta and Vata. In Spring we become especially susceptible to Kapha-related symptoms such as weight gain, sluggishness, excess mucous and fatigue. These symptoms of excess Kapha can be managed using a combination of yoga techniques and ayurvedic diet. In this term’s magazine, you’ll find lots of Kapha-busting energizing and detoxifying yoga practices and diet tips to help you stay fit and healthy in the weeks ahead. Let’s YOTOX! A Yoga-detox is one of the best ways to beat Kapha symptoms and get your health on track. Our step by step guide on how to ‘Yotox’ will leave you feeling lighter, brighter and bursting with energy. Enjoy your practice!
Nikola Ellis
Founder and Principal Teacher
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INSIDE ADORE YOGA MAGAZINE PAGE 3 FOUNDATIONS
Demystifying key techniques of yoga
PAGE 5 8 LIMBS
Exploring all 8 limbs of yoga
PAGE 7 ASANA ANSWERS
Spring clean with a twist
PAGE 8 SEASONAL SEQUENCE Spring Detox Sequence PAGE 12 AYURVEDIC EATING
Spring detox smoothie
PAGE 13 WHAT’S ON
Spring events at Adore Yoga
YOGA DETOX SPECIAL! Beat fatigue and digestive issues with yoga detox techniques that really work. A personalised yoga detox program is the best way to shed winter heaviness and boost energy levels. Includes 1hr private yoga class + tailor made illustrated home practice sheet. Just $99 during October (regular price $120). Call 1300 844 693 to book.
Important information: The information contained in this document is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. You assume full responsibility for how you choose to use this information. Always seek the advice of your doctor or other qualified healthcare provider before starting any new treatment or exercise routine or discontinuing an existing treatment. Talk with your healthcare provider about any questions you may have regarding a medical condition. Nothing contained in this document is intended to be used for medical diagnosis or treatment.
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FOUNDATIONS IN THE FOUNDATIONS SECTION, YOU’LL LEARN THE BASIC TECHNIQUES THAT SUPPORT YOUR YOGA PRACTICE. THIS TERM WE FOCUS ON UJJAYI BREATHING.
UJJAYI – VICTORIOUS BREATH Ujjayi is the breath that all experienced yogis use when they practice asana (yoga poses). It involves narrowing the airway in the throat, constricting the epiglottis so that the breath has to travel through a much smaller passageway than usual. It sounds and feels as if you’re breathing through your throat and I often tell students to imagine they are breathing through imaginary ‘throat nostrils’.
WHY DO UJJAYI?
a smooth Ujjayi breath, it’s time to back out of a pose. Calm: Ujjayi breathing directly impacts the nervous system, taking you from ‘fight or flight’ into ‘rest and digest’ mode.
There are three main reasons why Ujjayi is a subtle breath. It’s loud we use Ujjayi during asana practice. enough for you to hear, and maybe for the person next to you on the Breath awareness: When you can mat to be aware off. It’s always best hear your breath, it’s easier to stay to learn from a qualified teacher connected to it. who can help you refine your Steadiness: It’s difficult to over-exert practice, but if you want to try it on yourself when you’re doing Ujjayi. your own, here are some simple When you find you can’t sustain instructions to get you started.
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1. Sit comfortably with your eyes closed and bring your attention to your breath (breathe through your nose). 2. Narrow the airway by contracting the front throat towards the back throat. This will narrow the passageway that the breath travels through, making it slower and creating a subtle ‘whispering’ sound.
is in the throat, as if you had a pair of nostrils at the centre of your throat! 4. Listen to the sound of the breath as you breathe through your ‘throat nostrils’, keeping the airway narrowed. It sounds like a baby’s snore or the sound of distant surf. 5. Keep the breath relaxed and smooth.
3. Place the sound and sensation of the breath in the throat. Although you are still breathing through your nose, the focus of the breath
BREATHE EASY Yoga breathing techniques, pranayama, are a vital part of a your practice. Learn the best techniques from an expert teacher in a private session during October for just $99 (regular price $120). Includes 1hr private class + tailor made illustrated home practice sheet.
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8 LIMBS THE YOGA SUTRAS, WRITTEN AROUND 2000 YEARS AGO BY THE GREAT SAGE PATANJALI, DESCRIBE 8 SEPARATE TECHNIQUES THAT MAKE UP THE PRACTICE OF YOGA. The physical poses and yoga breathing you do in class are just two of these 8 techniques. The 8 limbs are: YAMA NIYAMA ASANA PRANAYAMA PRATYAHARA DHARANA DHYANA SAMADHI
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INSTRUCTIONS FOR LIVING IN HARMONY WITH OTHERS PERSONAL LIFESTYLE GUIDELINES YOGA POSES BREATHING TECHNIQUES STILLING THE MIND BY BLOCKING OUTSIDE DISTRACTIONS CONCENTRATION DEEP FOCUSSED CONCENTRATION (MEDITATION) THE DEEPEST LEVEL OF MEDITATION
You’ll find an exploration of the first limb, Yama, in our Winter 2012 E-Book.
YAMA The Yamas are 5 instructions for getting on with others. They help us to navigate our interactions with those around us to avoid unnecessary conflict and maintain peace of mind. These timeless guidelines are: AHIMSA SATYA ASTEYA BRAHMACHARYA APARIGRAHA
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BE CONSIDERATE (NON HARMING) COMMUNICATE HONESTLY AND KINDLY DON’T STEAL MODERATION DON’T BE JEALOUS OR GRASPING
This term we investigate the second limb,
NIYAMA The Niyamas are 5 guidelines to help you build a more authentic connection to your own self: SAUCHA SANTOSHA TAPAS SWADHYAYA ISHWARAPRANIDANA
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PURITY CONTENTMENT EFFORT SELF STUDY SURRENDER
NIYAMA – THE SECOND LIMB OF YOGA SAUCHA Purity doesn’t just mean taking a shower or eating organic veggies! Think about ways you pollute your mind as well as your body. Daily bombardment from media and advertising can be distracting, giving us unrealistic expectations or preventing us from focusing on the things that really matter. SANTOSHA Contentment, can be cultivated by a daily gratitude practice – when you recognize how fortunate you are, it’s easy to feel more contented.
SWADHYAYA Learning by studying yourself and the world around you. As a yoga practitioner, it’s important to take mindfulness off the mat and stay aware of your actions, feelings and thought patterns throughout the day. Simply taking the time to stop and observe your breathing is a great way to start practicing this niyama. ISHWARAPRANIDANA The ultimate surrender. It’s recognising that we do not have absolute control over every aspect of our lives and that we are not at the centre of the universe. It comes as a relief to realize that the world doesn’t rest on your shoulders after all!
TAPAS Is all about making an effort. That might mean going the extra mile to do what you know is right, or using will power to resist something you know is harmful.
EXPLORE YOGA PHILOSOPHY Would you like to know more about the Yoga Sutras, the Bhagavad Gita and other key yoga texts? Our senior teachers offer workshops and private classes in yoga philosophy. Register your interest now at info@adoreyoga.com
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ASANA ANSWERS SPRING CLEAN WITH A TWIST SPRING IS DETOX TIME AND TWISTING IS A GREAT WAY TO START. TWISTS ARE TRADITIONALLY USED FOR DETOXIFICATION, HELPING THE DIGESTIVE SYSTEM TO FUNCTION OPTIMALLY BY TONING THE ABDOMINAL ORGANS AND IMPROVING ELIMINATION. THIS SIMPLE TWIST IS AN EASY WAY TO BOOST DIGESTION AND ELIMINATION.
SIMPLE TWIST 1. Lie on your back with your knees drawn into your chest, feet off the floor and arms out to the sides at shoulder height. 2. Exhale: drop your knees down to the left, consciously drawing your belly button in to your spine. Simultaneously turn your head to look right. 3. Inhale: bring your knees and head back to centre 4. Exhale: drop your knees down to the right, consciously drawing your belly button in to your spine. Simultaneously turn your head to look left. 5. Inhale: bring your knees and head back to centre 6. Repeat steps 2-5 four times.
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SEASONAL SEQUENCE THIS SEASON’S SEQUENCE IS A DYNAMIC, DETOXIFYING AND ENERGIZING SPRING PRACTISE. DESIGNED TO BALANCE THE KAPHA DOSHA AND BOOST DIGESTION FOR A SPRING YOGA DETOX.
KAPALABHATI
CAKRAVACASANA
This is a powerful detoxifying breath that stimulates the lower abdominal organs and helps breathe out toxins. The inhale is passive while the exhale is ‘forced’ or ‘explosive’ in this invigorating practise.
This is your warm up, preparing your body and breath for the other poses.
1. Sit up comfortably and take a natural inhale. 2. Exhale forcefully from the lower abdomen, quickly contracting or pumping the lower belly in and out to force air out through the nostrils.
1. Start on your hands and knees. 2. Inhale – tilt your tail upwards, lift your chest and drop your belly towards the floor. 3. Exhale, round your back towards the ceiling like an angry cat, tucking in your chin and tail bone. Repeat the last two steps 4 times.
3. In between each forceful exhale is a short inhale that occurs naturally when the contraction of the lower abdomen is relaxed. 4. Repeat 10 times then rest, breathing naturally for a minute. 5. Repeat the steps above up to 4 times. You can see a video demonstration of Kapalabhati on Adore Yoga TV at www.adoreyoga.com 8
VIRABHADRASANA I TO PARSVOTTANASANA The gentle backbend of Virabhadrasana 1, combined with the deep forward bend of Parsvottanasana, stimulates the abdominal organs, aids digestion and shifts stagnant kapha energy. 1. Standing with your feet together, step your right foot back about 1.2m, keeping your hips facing forwards. Turn your back toes out a little. 2. Inhale – move in to Virabhadrasana 1 by bending your front knee and raising your arms up to the front until they are overhead. 3. Exhale – straighten the front leg as much as is comfortable as you bend forward from the hips, bringing the arms and torso down over the front leg into Parsvottanasana. 4. Inhale – raise the arms and lift the torso back upright, bending the front knee as you go to return to Virabhadrasana 1. 5. Exhale – straighten your front knee, release your arms back down by your sides and return to the starting position. 9
Repeat 4 times on each side.
UTKATASANA
SIMPLE TWIST
Chair pose is a strengthening pose that increases heat, improved digestion and elimination and gets your energy circulating efficiently.
This easy twist works to compress, then release the abdominal organs, aiding peristalsis and elimination.
1. Stand with your feet together. 2. Inhale – bend both knees as if you were sitting into an imaginary chair. Simultaneously raise both arms to the front. 3. Stay in position and on the exhale sink your sitting bones a little lower towards your heels. 4. Hold this pose for 4-8 breaths. To come out of the pose, exhale to lower the arms and straighten the legs.
1. Lie on your back with your knees drawn into your chest, feet off the floor and arms out to the sides at shoulder height. 2. Exhale: drop your knees down to the left, consciously drawing your belly button in to your spine. Simultaneously turn your head to look right. 3. Inhale: bring your knees and head back to centre. 4. Exhale: drop your knees down to the right, consciously drawing your belly button in to your spine. Simultaneously turn your head to look left. 5. Inhale: bring your knees and head back to centre. Repeat steps 2-5 four times.
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VIPARITA KARANI Detoxification and the balancing of kapha dosha requires passive relaxation. This deeply relaxing and rejuvenating pose is the perfect way to end your yoga practice. 1. Sit sideways on the floor against a wall, right hip touching the wall. 2. Slowly swing the legs up against the wall, bringing your head and shoulders gently down on to the floor. The torso is perpendicular to the wall with the sitting bones close to the wall. 3. Extend the legs straight up the wall and gently press the lower back into the floor. 4. Bring the arms by the sides, palms facing towards the ceiling. 5. Close your eyes and rest here for 5 minutes. To come out of the pose, bend your knees into your chest and roll over onto your right side.
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If you can’t find a wall, you can always improvise!
AYURVEDIC EATING SPRING DETOX SMOOTHIE All the ingredients in this smoothie are fresh, detoxifying and uplifting. The grapefruit provides the ‘bitter’ taste (there are six essential tastes in Ayurveda) that is detoxifying and crucial to reducing the heaviness of the kapha energy in spring. This recipe comes from one of my favourite Ayurvedic websites, “Food – A Love Story”. 1/2 Grapefruit, peeled 1 cup Strawberries 1/2 Apple 1 tsp Honey 1 dash Cinnamon Put the fruit in a blender. Add 1 cup water and blend till smooth. Add honey and cinnamon. Blend another 10 seconds, then pour into glasses. Makes 2 servings.
WHAT’S YOUR DOSHA? Discover your Dosha (Ayurvedic constitution) with a professional consultation. You’ll learn the best diet and lifestyle tips to balance your dosha and enjoy optimal health. Private consultations with an expert yoga therapist and ayurveda practitioner for only $99 in October (regular price $120). 12
WHAT’S ON AT ADORE YOGA? SPRING DETOX RETREAT
ALIGN WITH THE DIVINE
Friday 12- Sunday 14 October Near Maraylaya, NSW (Just 50 mins drive from Sydney CBD) Cleansing Yoga, Relaxation and Naturopathic Nutrition. From $475
Saturday 27 October, 10am – 1pm Exploring the power and symbolism of Hindu Goddesses through yoga & chant, with Annabell. $65
YIN YOGA WORKSHOP Sat 20 October, 12 – 3pm Experience a deeper way of practicing yoga, with Sarah Corbett. $75
PLACES LIMITED AND BOOKINGS ESSENTIAL. CALL 1300 844 693 OR BOOK ONLINE AT WWW.ADOREYOGA.COM
ADVANCED TEACHER TRAINING ALREADY A YOGA TEACHER? OUR PROFESSIONAL TRAINING WILL HELP YOU DEVELOP YOUR SKILLS, CONFIDENCE AND EXPERIENCE OF YOGA.
LEARN TO TEACH YIN YOGA
YOGA MENTOR PROGRAM
Sunday 28 October, 9am – 5pm This professional workshop will give yoga teachers the practical skills to teach Yin Yoga safely and effectively. $190
Are you a new yoga teacher looking for the next step? Our Mentor Program will guide you through professional workshops and private mentoring sessions that will give you the skills and confidence you need to share your passion for yoga with authenticity and integrity. Intensive and Part Time courses start January 2013. Enquire now on 1300 844 693.
TEACHING YOGA FOR CANCER Sunday 18 November, 10.30am – 2.30pm Learn how to design and adapt yoga practices for students with cancer, with Donna Gianniotis. $90 13