WINTER 2013
WELCOME TO WINTER AT ADORE YOGA
INSIDE ADORE YOGA LIFESTYLE PAGE 3
8 Limbs – Exploring all 8 aspects of yoga. Niyamas – the “Do’s” of yoga.
Welcome to the Winter term at Adore Yoga. You already know that we tailor each class to the needs of our students, but did you know that we make subtle adjustments to the poses each term so that your yoga practice is in harmony with the seasons?
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Pink Yoga – How yoga really works for women with cancer
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Asana Answers – Tree Pose
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Practice Tips – Yoga for better sleep
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Healthy Winter Eating – Leek & Potato soup
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What’s on at Adore Yoga
According to Ayurveda, India’s ancient system of wellbeing, everybody and everything is composed of three basic types of energy, or doshas – Vata, Pitta and Kapha. It is the interplay of these three energies that creates your personal constitution and determines your patterns of health and wellbeing.
PINK YOGA MALA BEADS Our beautiful hand made mala’s will help you deepen your meditation while making a difference to women with cancer.
Winter is Vata time when we become more susceptible to health issues specifically connected to Vata dosha, such as skin dryness, constipation, insomnia, tics & twitches, joint stiffness and feelings of overwhelm, exhaustion and anxiety.
The 108 bead malas ($85) are hand made by a vedic meditation teacher who uses traditional knotting techniques to skilfully weave together natural crystals, semi-precious stones and freshwater pearls.
During Winter we focus on Vata balancing poses. These are warming, grounding, calming and focus on core strength and flexibility. You’ll find lots of suggestions for balancing your Vata in this term’s Adore Yoga Lifestyle.
Our wrist malas ($35) combine beads, crystals and charms to create beautiful bracelets. $25 from the sale of every 108 bead mala and $15 from every wrist mala goes to the Cancer Council as part of our Pink Yoga project, supporting women with cancer.
Enjoy your practice!
Nikola Ellis
Founder and Principal Teacher
To enquire about more malas and purchase, please call 1300 844 693.
8 LIMBS
NIYAMAS
EXPLORING ALL 8 ASPECTS OF YOGA. NIYAMAS – THE “DO’S” OF YOGA.
The Niyamas are 5 instructions for living with personal integrity. They help us make good decisions, maintain clarity and live a happy, healthy life.
The yoga poses you do in class are just one eighth of the practice of yoga!
SAUCHA
– CLEANLINESS
SAMTOSHA
– CONTENTMENT
There are 8 aspects of yoga, or ‘8 limbs’, which need to be practiced together in order to enjoy
TAPAS
– EFFORT AND DISCIPLINE
the full benefits of our practice. These limbs are:
SWADHYAYA
– SELF STUDY
ISVARAPRANIDHANA
– SURRENDER
YAMA
– INSTRUCTIONS FOR LIVING IN HARMONY WITH OTHERS
NIYAMA
– PERSONAL LIFESTYLE GUIDELINES
ASANA
– YOGA POSES
PRANAYAMA
– BREATHING TECHNIQUES
PRATYAHARA
– STILLING THE MIND BY BLOCKING OUTSIDE DISTRACTIONS
DHARANA
– CONCENTRATION
DHYANA
– DEEP FOCUSSED CONCENTRATION (MEDITATION)
SAMADHI
– THE DEEPEST LEVEL OF MEDITATION
You can read about the first limb, the Yama’s, in our Winter 2012 e-book. This term, we’re exploring the Niyama’s.
SAUCHA – CLEANLINESS
SWADHYAYA – SELF STUDY
More than just taking a shower before and after yoga class, Saucha is about maintaining internal and external purity. Observing Saucha means paying attention to how you look after your body and your environment, perhaps by eating ‘clean’ foods and choosing green products for your home.
Understanding your own patterns of thought and behaviour will help you let go of the things that hold you back and move forwards towards the life you crave.
SAMTOSHA – CONTENTMENT How do you cultivate contentment? Keeping a gratitude diary can lead to warm feelings of deep contentment as you learn to appreciate the little things in life.
TAPAS – EFFORT AND DISCIPLINE That extra bit of willpower that helps you get up early to exercise or resist the temptation to say something unkind will pay huge dividends.
ISVARAPRANIDHANA – SURRENDER Isvarapranidhana means letting go and surrendering to the wider universe. We cannot control everything and acknowledging this takes a great weight from your shoulders!
PINK YOGA Adore Yoga has partnered with Cancer Council NSW in 2013 to provide community classes for women with cancer. With one in nine Australian women being diagnosed with breast cancer, increasing numbers of women are turning to yoga to help them manage their journey with the disease. Plenty of research demonstrates that yoga and meditation have real benefits for women with cancer, including: • Improve physical functioning • Reduce fatigue and improve sleep • Reduce stress • Improve quality of life
ASANA ANSWERS – TREE POSE has very little experience. This is not always safe and can result in injuries.” Breastcare.org goes on to recommend some simple questions to ask a prospective yoga teacher:
VRKSASANA (TREE POSE) is a wonderful pose for winter. Grounding, warming and steadying, Tree Pose stills the busy mind and teaches greater focus, strength and courage.
• Where did you receive your training?
Benefits: Strengthens legs, spine and abdomen
• How many hours have you trained?
Contraindications: Avoid this pose if you have ankle, knee or hip injuries
• Are you continuing your study of yoga? • How many years have you been teaching yoga? • Do you regularly work with people who have had breast cancer? The message is clear – find an experienced teacher who offers classes especially designed for women with cancer. These classes will offer specialized modifications and provide a valuable source of support and friendship on your journey with cancer.
a. Stand tall with both feet together, facing forward with your shoulders drawing back slightly. b. Raise the right foot and place it on the inner left thigh. If this makes you wobble, try placing the sole of the foot onto the inner left calf. c. Find your drsti point – a steady ‘gaze’ point for you to concentrate on. d. Bring your palms together at your heart centre. e. If you are feeling well balanced, you can raise your arms overhead. If this unbalances you, or if your neck and shoulders feel tight, stay with your palms at the heart centre. f. Hold this pose for 6-12 smooth even breaths through the nostrils.
A 2003 study showed that women assigned to regular yoga classes over a 12-week period had a 12% improvement in fatigue, physical functioning, and quality of life compared with those in the program who did not practice yoga. Another study in 2006 followed 61 women receiving 6 weeks of radiation treatment for breast cancer. Half the women practiced yoga twice a week; the other half did not. The women in the yoga group reported having more energy and less daytime sleepiness, better physical functioning, and better overall quality of life. These and other studies, along with the increasing popularity of yoga, have prompted many doctors to recommend yoga to women with cancer. However, as Breastcancer.org points out, “Because of the variation in certification requirements for yoga teachers, it’s possible to take a class with a yoga teacher who
g. Repeat on the other side.
PINK YOGA COMMUNITY CLASSES For women with cancer, 2pm on the first Saturday of every month. Enjoy yoga in a safe, supportive environment with specially trained teachers. Classes are free but bookings are essential, 1300 844 693 or online at www.adoreyoga.com.
WANT TO KNOW MORE? A private lesson with a senior teacher is the best way to learn yoga techniques safely and effectively. Book a private lesson before 30 August 2013 and receive a FREE yoga mat. Call 1300 844 693 or book online at www.adoreyoga.com.
PRACTICE TIPS YOGA FOR BETTER SLEEP
1. VIPARITA KARANI (LEGS UP THE WALL POSE)
Sit sideways on the floor against a wall, Insomnia and interrupted sleep leaves right hip touching the wall. Slowly swing you feeling exhausted, grouchy and the legs up against the wall, bringing your exasperated. Yoga is a natural and head and shoulders gently down on to the effective way to help you enjoy better floor. The torso is perpendicular to the wall sleep and, as a result, a better quality with the sitting bones close to the wall. of life. Extend the legs straight up the wall and gently press the lower back into the floor. A simple 15 minute yoga routine before Bring the arms by the sides, palms facing bed can make a big difference, but it’s towards the ceiling. You can also do this important to practice consistently, doing pose with a bolster under your hips (see the routine every night for at least 2 weeks. illustration). Close your eyes and rest here However, once you’re into the rhythm of for 5 minutes. To come out of the pose, the practice, it becomes second nature bend your knees into your chest and roll and you’ll start to notice real changes. over onto your right side.
2. ABDOMINAL BREATHING
3. OM SHANTI, SHANTI, SHANTI
Lie on your back (on the floor, not the bed) with a carefully folded blanket under your head and a bolster under your knees. Place your palms on your lower abdomen. As you inhale, breath into your palms and feel your hands rise as the belly rises with the incoming breath. On the exhale, simply relax and allow the hands to gently fall as the belly drops with the exhale. Repeat 12 times.
If you feel uncomfortable chanting (or might disturb someone close by!) you can always chant mentally. Chanting is a particularly soothing practise and can be very helpful in managing sleeping problems. The word ‘Shanti’ means Peace and is a lovely, calming and relaxing (as well as very simple) chant that you can use as part of your bedtime routine. Sit comfortably on the floor or in a chair and repeat “Om, Shanti, Shanti, Shanti”. Do this 12 times. After practising these three simple techniques, quietly get ready for bed and turn the light out straight away without reading or doing any last-minute chores.
YOGA FOR BETTER SLEEP Sun 25 Aug 4-6pm. Do you have trouble sleeping? This workshop will share the secrets of restful sleep using yoga techniques including simple poses, breathing and concentration exercises. Book Now 1300 844 693 or online at www.adoreyoga.com.
HEALTHY WINTER EATING
WHAT’S ON AT ADORE YOGA?
When the winter weather closes in, I head for the kitchen blender to whip up warming, nourishing soups. From spicy Indian lentil soups through to traditional minestrone, my family lives on soup during the winter months. This is one of my winter favourites – a Leek and Potato soup without all the cream!
WINTER TERM 2013
LEEK AND POTATO SOUP • 2 carrots • 2 sticks of celery
JULY
SEPTEMBER
Monday 8– Fri 12 July 7-8am: Winter Morning Intensive
Sat 7 September, 2pm: Pink Yoga for women with cancer
Sunday 21 July 9am: Advanced Sequencing for Yoga Teachers
Fri 6 – Wed 11 September, Daintree Rainforest Yoga Retreat, QLD
Wed 31 July – 6 August: Bali Paradise Yoga Retreat (FULL)
OCTOBER
• 2 medium onions
AUGUST
Saturday 5 October, 2pm: Pink Yoga for women with cancer
• 400g leeks
Saturday 3rd August 2pm: Pink Yoga for women with cancer
Saturday 20 October 10am: World’s Longest Yoga Chain Record Attempt
Thursday 21st August 6.30pm: Adore Yoga 10th Birthday Party
Friday 25 – Sunday 27 October: PURE Detox Retreat, Kangaroo Valley
Sunday 25th August 9am: Introduction to Yoga Therapy for Yoga Teachers
PLACES LIMITED AND BOOKINGS ESSENTIAL.
• 2 cloves of garlic • 3 medium potatoes • Olive oil • 2 litres chicken or veggie stock • Salt and pepper to season
METHOD
Sunday 25th August 4pm: Yoga for Better Sleep workshop
1. Slice the garlic, celery, carrots and onions 2. Wash and cut the leeks into 1cm slices 3. Place a large pan on a high heat and add 2 tablespoons of olive oil 4. Add all your chopped ingredients and mix together 5. Cook for around 10 minutes until the carrots have softened and the onion and leeks are lightly golden 6. Dice the potatoes into 1cm cubes 7. Add the stock to the vegetables, then add the potatoes 8. Stir and bring to the boil 9. Reduce the heat and simmer for 10 minutes with the lid on 10. Season with salt and pepper 11.Serve like this or use a liquidizer/hand blender to make it smooth
DAINTREE RAINFOREST YOGA RETREAT 6-11 September 2013, From $990 Escape to the heart of the world’s oldest rainforest for yoga, relaxation and snorkelling on the Great Barrier Reef. Book online www.adoreyoga.com
CALL 1300 855 693 OR BOOK ONLINE AT WWW.ADOREYOGA.COM