Archive for March, 2010

Curvy Ladies

March 19, 2010 1 Comment » Classes
If I had a dime for every person who has ever asked me if yoga can help them lose weight, I’d have retired to a small hut on the edge of the ocean somewhere beautiful already.  The reality is that the answer to this question lies on a spectrum of truths that are a reflection of the great variety of lived experiences in various bodies that were designed and created to be unique, beautiful and of various weights and shapes.  When I first started doing yoga, I gained some weight and my yoga teacher explained to me that the great power of yoga was to bring the body into balance.  For some people, this may mean gaining weight.  For some people, this may mean losing weight.
In honor of this reality, we offer a special workshop just for curvy ladies.  You may be softer around the edges or the middle, or maybe you just have a blossoming heart center or a booming backside—-wherever you curve, we’d love to show you how you can use yoga to obtain optimum wellness, peace and whole health.  This may mean incorporating yoga into your overall weight management plan or it may not.  No matter what, yoga is delicious for curvy ladies!
REGISTER HERE:

http://advancedyogapittsburgh.com/WomensWellness.html

Calling all Curvy Ladies!  Yoga for Larger Women
Facilitated by Amy Kreger-Boynton

Sunday, March 21, 2010
1:00 to 2:30 pm
$20 pre-register/$30 at the door

In this workshop, Amy will provide an informative session on yoga for larger women covering everything from how to modify poses to work with a larger belly and breasts to how to keep your joints safe during practice.  Yoga truly is for everyone and this workshop will help larger women feel more confident in attending group classes and receiving the full benefits of yoga.  This workshop will also cover the use of yoga in a weight loss program or to manage weight.  Our perspective is that full acceptance of the body is a perfect starting place for deep transformation and wellness that you will carry with you for a lifetime.
YOGA AND WEIGHT LOSS
By Ankita Goel

Excess weight gain has become a phenomenon in today’s age, when lifestyles have become sedentary, and food more liberal with extra calories. Today our children prefer T.V. over their friends and play, merely a reflection of their parents who also somewhere prefer T.V. over socializing or even over spending time with their children (if they spend some time surely some running around will help burn some calories). These are only a few factors, which have resulted in increasing amount of people with the problem of excess weight or obesity.

Stress, wrong food habits (i.e. irregular timings for food, unhealthy (junk) food), lack of exercise, thyroid problem etc. could be some of the reasons resulting in weight gain.

To lose weight, it is important to do so, not just by doing diets, or exercise programs, which are too tedious, which may yield results but which do not keep you that way. Sometimes after sudden loss of weight the skin sags making one feel worse. The best approach is to lose weight gradually and for good. Yoga offers a good solution to this problem. Yoga tones the body in a uniformed manner, unlike any ” weight loss program” which claims to decrease your butts by this much inches and waist by this much, leading to side effects. Yoga can be practiced at any age to keep the body supple.

A plan to reduce weight naturally is:

Cleansing techniques: -
Kunjal Kriya (stomach wash and lung cleansing)
Basti (colon cleansing)
Laghu Shankha Prakshalan (digestive system cleansing technique)
Baghi(tiger exercise)
Yoga Asans (postures)

Sun Salute (Practise 2 times and hold each pose for 3 breaths), Tree pose, Angle pose, Triangle pose, Hero pose I and II, Locust pose, Cobra pose, Camel pose, Aeroplane pose, Wind releasing pose, Child pose (sitting), Spinal twists (sitting & dynamic poses), Cat pose

If you wish to work on one body part more like the hips or abdomen or thighs or arms or legs or chest you can incorporate the asnas specific to your requirement in the above plan.

Yogic Asans to tighten the abdomen are:

Abdominal lift, Child pose, Cobra pose, Wind releasing pose, Yogic seal pose, Spinal twist, Lying on back pose – baat pose, Naval Move Asana (lying on back).

Yogic asans for arms and legs:

Tree pose, Hero pose, Dog pose (face up), Dog pose (face down), Swinging lotus pose, Bridge pose (face up), Bridge pose (face down), Celebacy pose, Squat and rise pose.

Yoga plan to tighten the chest:

Triangle pose, Hero pose, Baat pose (lying on back), Cobra pose, Wind releasing pose, Dog pose (face upand down), Lumbar wheel pose, Spinal twist.

Yoga Asans to tone up thighs and hips:

Sun salute, Hero pose I + II, Triangle pose, Angle pose, Dog pose (face up), Dog pose (face down), Celebacy pose, Advanced wind releasing pose, Butterfly pose.

Pranayama (breathing exercises)

Yogic Breathing: Inhale. First blow your abdomen, and then expand the chest. While exhaling, first relax the chest and then the abdomen. Practise like this for 10 times.

Meditation and Relaxation

Focus your attention on your breathing, feel its temperature and keep your breathing, thoroughly equalised (i.e. inhale for 3 sec and exhale for 3 secs).

Naturopathic treatment

This can be done in conjunction with the above yogic exercise plan. For the naturopathic treatment you will need to consult an experienced naturopath.

Chromotherapy: refers to treatment of disease through sun-rays, directly or indirectly such as sun-charged water, oil etc.

(i)

Green water: is neutral in nature and help to reduce excessive heat in the body.

(ii)

Yellow\orange water - 25ml or ½ cup of this should be taken twice after each major meal. It is beneficial for cases in which improper digestion and flatulence is there.

Hydro therapy: refers to the treatment of disease with water.
(i)

Cold shower: It should be taken after whole body dry friction, and helps in dissolving and burning fat. It also helps in cases of cellulite.

(ii)

Steam/sauna / Hot foot bath: They all help to reduce fat by removing toxins and morbid matter from the body. Helps to dissolve fat.

(iii)

Enema: This is a method of cleaning the intestinal tract, to know more about it Click Here.

(iv)

Water intake: 8-12 glasses of water should be taken per day. Water should be taken at least ½ hour before meal .

Fasting: also helps in burning fat.
Dicto-therapy:

Carbohydrates is one of the major source of weight gain. Breakfast may consist of food consisting of proteins and fat. Lunch should consist more of carbohydrates and dinner should have more of proteins. In addition increase of vitamins and minerals through vegetables and fruit will help you fill stomach and change quality of calories and reduce fat. Roughage taken in form of wheat/oat bran are highly beneficial to detoxify digestive system and help to reduce fat from body

Related Pages
Colon Cleansing
Cleansing
Yoga Mats For Asana
Obesity

Courtesy: http://www.healthandyoga.com A popular website that helps you find natural solutions for complete health and detoxification.

Discover health and beauty…. Naturally!!

Spring Clean Body & Mind

All this great sun and the first little peek at some bulbs starting to rise from the earth here in Pittsburgh makes me think that it is time to refresh the elemental qualities of earth and air in my own body ecology.  While I am sure that I have a significant bias, I’d like to offer what I think is both an economical plan and one that will offer wellness benefits for anyone who participates—-

Treat yourself to great yoga and meditation in Pittsburgh!

You can purchase a 10-class card for $100 at Yoga Matrika and take advantage of a wide range of classes from Body & Mind (meditation and pranayama) to Honey Flow (combination of yin stretches for connective tissue and yang vinyasa flow) to more strength and flexibility focused classes like Yoga 2/3 and Matrika Flow.  Take 10-classes over these first 3-months of spring and you will help your body adjust to the change in seasons and look your best in your spring and summer little things (uhmmm—you can’t hide your big butt under that coat forever!).  Pittsburgh–this is guaranteed to be the best $100 you’ve ever spent.

When you invest in a yoga and meditation program, you will learn skills that you can use every single day to prevent and release stress.  Basically, you are making an investment in happiness, joy and feeling your best.  Since yoga and meditation can be practiced anywhere and everywhere, this is the ultimate in portable exercise and wellness programs.  Take your yoga to the beach or lake this summer, to your hikes in the woods.  Use yoga to strengthen the muscles you use for your favorite outdoor sports like tennis and golf.  Whatever activities you enjoy, you’ll be able to do them with greater ease and focus if you add a yoga practice to your wellness repertoire.

Yoga Matrika offers such a wide range of classes in different styles and levels, that there truly is a practice available for everyone.  You may think that you aren’t a “yoga type,”  but I bet you are!  Yoga Matrika is a very comfortable and non-competitive neighborhood studio.  In a yoga class, you will stretch from head to toe, take your spine in twists and from side to side and build strength in your legs, core and arms.  The physical exercises are called asana or “poses” and while they may be unfamiliar to beginners, they are all very natural movements for the body.  As a matter of fact, if you watch a 6-month old move around on the floor, you will see them do lots of these poses!  So, the yoga is a part of your body’s history and it is just a matter of remembering more than it is learning something completely new.

I invite you to spring clean your body and mind at Yoga Matrika!  http://www.matrikawellnesscenter.com

While you are at it, call Cara for an appointment for your $40 introductory 1-hour massage or Greg for your $75 1-hour introductory Thai Yoga Massage or $40 introductory 1-hour Shiatsu massage.  DELICIOUS!

See you soon at the Mat!
Posted by Sharon Fennimore Rudyk, Director and Owner of Yoga Matrika and the Matrika Wellness Center in Squirrel Hill, Pittsburgh, Pennsylvania.  For yoga studio information: http://www.yogamatrika.com/.  For wellness center programs: http://www.matrikawellnesscenter.com.  For workshops and series: http://www.advancedyogapittsburgh.com.

6520 Wilkins Avenue
(Closest intersection is Beechwood Blvd. and Wilkins Avenue)
Pittsburgh, PA 15217

Pittsburgh Yoga Classes in German, Hebrew & Spanish

You can sign-up for these creative classes for all levels of yoga practitioners and language abilities HERE. Each class is $10 and all instructors are fluent in English—so if your other language skills are just beginner, you should feel comfortable knowing that your instructor can answer any questions that you may have in whichever language is most familiar to you.
BILINGUAL YOGA CLASS SERIES
GERMAN-ENGLISH with Julika Lomas
Saturdays from 5:30 to 7:00 pm, $10 per class
All levels yoga classes taught in German.  Julika is fluent in English too and we invite students of all language and yoga levels to explore this fun opportunity.
March 20, April 17, May 1
HEBREW-ENGLISH with Nitsa Ford
Sunday, March 28th from 12:30 to 1:45 pm
Sunday, April 4th from 10:30 to 11:45 am
All levels yoga classes taught in Hebrew.  Nitsa is fluent in English too and we invite students of all language and yoga levels to explore this fun opportunity.

SPANISH-ENGLISH with Jesse Bueno
Saturdays from 5:30 to 7:00 pm
All levels yoga classes taught in Spanish.  Jesse is fluent in English too and we invite students of all language and yoga levels to come and explore this fun opportunity to take a yoga class in Spanish.
April 24th and May 15th

Excuse Me, Can Someone Help Me Identify MY REPRESENTATIVE?

As a teaching assistant at the University of Pittsburgh and as an adjunct lecturer in the CUNY system of higher education in New York, I have always expressed to my students that it is of great importance that they learn how to channel their passions and passionate feelings into intelligent and coherent text.  Actually, I have tried to impress upon them that it is imperative for their future and for my future that they express their authentic selves in the world.  I have always been honored by the honesty and profound insight and intelligence of my students (yes, including you two—Giggle Twins!).  But, today, I read something that made me so angry that I am having a difficult time behaving in accordance with this sound advice.  Actually, I’m starting to doubt that a quiet and complacent attempt to express with “intelligent passion” isn’t what has brought us to this terrible place to begin with!

What made me so angry?  On ABC’s “Good Morning America,”  Bart Stupak, apparently just one of a dozen House Democrats who feel this way, has indicated that he is willing to block healthcare reform if it includes provisions that will pay for abortions.  What exactly did I feel so angry about?  Well, I think there’s a LIST of things actually, but most important is–EXACTLY WHO DOES THIS GROUP OF TWELVE REPRESENT?  Not only do I personally not feel represented, I am not sure that the planet I live on is represented.  By this, I am not suggesting that House Representative Stupak is from a different planet, I’m afraid we’re both standing on earth.  I mean that my sense of reality is a completely different worldview than that of Representative Stupak and the team of twelve that he so bravely “represented” on ABC’s “Good Morning America.”  Our government is based on the idea that each and every citizen has a voice that they exercise by voting for a representative who, will then, in term, represent the whole to the best of their ability.  But, what happens to this system of government, to this Democracy, when the representatives are more concerned with representing themselves than their constituents.

What Representative Stupak said was, “Let’s face it.  I want to see healthcare.  But we’re not going to bypass the principles of belief that we feel strongly about.”  What exactly are those principles of belief?  For me, this post is not how I feel about abortion or the use of federal dollars for abortion.  This post is how I feel that someone must represent women, children and famillies and we need leaders who are big enough to say, “I don’t like it, but abortion is legal.  As I am most dedicated to a healthcare plan that promotes the health of ALL women, children and families equally, I will vote for a healthcare plan that provides all legal services to all citizens that are required for their health and well-being.” While I think that the fact that Representative Stupak is a considerate man with a strong sense of moral right is positive attribute in a leader, I think that the idea that a PUBLIC REPRESENTATIVE is more dedicated to his own beliefs than he is to the public health is deplorable.

Here is where my passion comes in.  I honestly believe that anyone who stands in the way of healthcare is standing in the way of something that can not be stopped.  Eventually, the public will “win.”  The United States, according to the CIA World Factbook, in terms of  infant mortality, is the 46th safest country to have a baby in.  What does Representative Stupak think about all the lives of infants lost due to sub-standard or non-existant prenatal care?  Does he care as much about these born and dead as he does about the imagined?  I don’t even want to get into maternal mortality rates in the United States….what about these lives?  Are the lives of women part of Representative Stupak’s belief system?

Here is the problem.  I am sure that Representative Stupak and his team of twelve would be more than happy to explain their story to me.  Their belief system would seem just as other-worldly as my way of thinking seems to them.  This is where the yoga comes in.  No, I will not pray with passion that something mean, like a lifetime of fortune cookies with no fortune, happen to these representatives.  I pray with my body through asana, through my meditations on compassion and through every interaction I have with every human I interact with.  I pray for the authenticity and power of my spirit and my message to reach my representatives, wherever they are!

If you represent me, you represent life.  You represent an ability to express compassion towards all living things, especially living beings that are suffering.  If you represent me, it means that you have more power than I do and that, as my representative, you will use this power to communicate the multitude of voices that you represent.  If you represent me, you represent a woman who has chosen to create and carry life—a mother.  You represent someone who understands in her bones that to conceive is an act of faith and that a mother makes choices for herself and for her conceived that every man should pray in thanks tonight that he does not ever have to make.  To all the REPRESENTATIVES—–please, start doing your job and stop stalling!  The future of our country depends on your ability to set aside the petty vocabulary of the present, so you can, in good faith, plan for the future health of our country.

Teaching Children Peace

When I was young, not sure how old, but definitely younger than 11 since my memory of this activity includes me in the bunkbed that I shared with my sister in a small room in an apartment in Brooklyn, my mother obtained a book of guided visualizations for children.  This was probably my first experience with meditation and I still remember the very calm way I would enter sleep after one of those “stories.”  I was searching for this book online and haven’t found it, but I did find the following two guided visualizations for children online.  If anyone knows about a book of guided visualizations just for children, please feel free to comment on this post.  ENJOY!

I found these here:

http://www.learningpeace.com/pages/newsletter_18.html

__________________________________________________________________

Calming Exercise: The Magic Box

Have your children close their eyes, breathe deeply, and think about a place they’ve been that made them feel happy, peaceful and safe. Say, It can be as close as your own backyard, or far away as a vacation spot. Make sure each child has a peaceful place to focus on. Share ideas. If someone can’t think of one, have that child focus on the beach this time. An image of their own may come later.

Ask your children to close their eyes or look down and bring their peaceful place fully into their imaginations. Say, Picture every detail and pretend you’re back there now. Ask, What do you see, feel, hear, and smell? Allow time for the children to envision, letting the images expand and grow.

After a few minutes, say, Open your eyes and open your hand. (Model this part).
Say, In your hand is a magic box, and invisible magic box. Open the lid, reach into your imagination, and take out your peaceful place. Shrink it down until it is very tiny. Now put your peaceful place into your magic box. Close the lid and put your magic box into your pocket, and if you don’t have a pocket, put it in your shirt. Your magic box will be with your forever, and you will be able to use it whenever you want from this day on. Whenever you feel upset, angry, frightened, or tense, all you’ll need to do is reach into your pocket, pull out your magic box, open the lid, take out your peaceful place and put it into your imagination. Then close your eyes, breathe deeply, and let your peaceful place fill your imagination completely.

Follow-up: Your children can draw, paint, or write about their peaceful places. Hang up whatever they create to remind them of the power of their imaginations, and the power they have within to calm themselves.

Have your children make a list of several peaceful places they might want to put into their magic box. That way they’ll have a choice of places to envision.
__________________________________________________________________
Calming Exercise: The Beach
Close your eyes and take a nice slow deep breath in through the nose. Bring your breath all the way down into your stomach. Gently expand your stomach like a balloon as you breathe in. Slowly release the breath and let your stomach shrink. Now take another slow deep breath in, expand your stomach, and slowly release it. One more time: breathe slowly in, and slowly out.

Continue breathing slowly and deeply. With your eyes closed. Pretend your mind is a movie screen. Nothing is on it except for the color blue, light blue. Now the blue becomes a big, full sky on a summer day. The sky is filled with fluffy white clouds and a shining yellow sun. Beneath the sky is the beach.

Walk onto the beach and feel the sand under your feet. It is soft and warm between your toes. Look out toward the ocean. The waves are very calm. Watch them roll in and roll out, in and out. Each time a wave rolls back to sea it leaves a shiny imprint on the sand. Touch the cool, wet sand.

Now let water cover your feet. It feels cool and refreshing. Put your hands in the water and feel the droplets of a wave splash on your body. Now walk into the water and let a tiny wave lift you up. You are floating. Another wave comes along and lifts you higher. Your body moves with the gentle motion of the water. And as you float you feel each wave rolling under you,

lifting you up

and lowering you gently down.

The water feels warm and soothing.

The sun shines on your face and arms.

You hear the sounds of seagulls,

you smell the salty water.

You feel a deep sense of peace as you float on the waves.

Now return to the shore. Rest on the beach and let the breeze calm you even more. When you open your eyes you will be perfectly calm and relaxed. This feeling will stay with you throughout the rest of your day and will follow you into your dreams.

Reprinted from Hope and Healing: Peaceful Parenting in an Uncertain World by Naomi Drew, 2002
__________________________________________________________________

Posted by Sharon Fennimore Rudyk, owner and director of the magnificent Matrika Yoga in Pittsburgh, Pennsylvania.  Located on the border of the Squirrel Hill and Point Breeze neighborhoods of the City of Pittsburgh, Yoga Matrika offers drop-in classes, comprehensive stress reduction programs, massage and professional level workshops and trainings.  http://www.yogamatrika.com/ and http://www.advancedyogapittsburgh.com