Overview of the Chakras

Chakras (Cakras) by The Yoga Chronicles

Everyone kind of knows about chakras, but sort of not really. So, here's a quick and easy run down of the chakra (cakra) system. To be fair, this subject is way bigger and more complex than we can present in five minutes, but this'll help you get your bearings. Hope you like it!

Yoga and Body Size: Lessons in Humility

When big students show up to yoga classes, teachers often just don't know what to do with them. They don't bend the same way, they don't move the same way, they're just not — the same. 

Yup, they're not. Same as beginners not bending and moving the same as advanced practitioners, same as 50 year olds not bending and moving the same as 20 year olds, same as inflexible people not bending and moving the same as flexible people, same as differently-abled bodies moving and bending differently. "Same same but different."

Generally in our foundational yoga teacher trainings, we may learn how to teach beginners in theory, but what we're actually experiencing is learning how to teach at each other's level, and in a YTT, that's usually advanced, or at the very least intermediate. Reality sets in when we get out there teaching, and "those students" show up to class: the absolute beginners, the round, the inflexible, the people who've been mostly sitting for 30 years.

A teacher told me recently that while working privately with a middle-aged couple who were both deconditioned and uncomfortable going to a group yoga class, she had the stark realization that most of the "beginner's" classes she was teaching were truly closer to intermediate level. I think we need to be honest with ourselves about the Asana we're teaching and whether it really can meet everyone well. It's okay if some styles or classes aren't appropriate for everyone, but I think it's important that we begin having honest discussions that some yoga classes really aren't "for everybody." If we described our classes really well and with acute honesty about level and intensity, it would go a long way to help channel prospective students to the right class — for them.

We can choose to see these students' limitations as a deficit, or we can take a step back into humility, and consider that perhaps the deficit is our own — missing skills to better meeting their needs. While most of us can't be everything to everyone, this stepping-back process can at least inform us of where we might like to do further training. And to realize that perhaps the lack of diversity we see in yoga classes isn't because there's only "one type" of person interested in yoga, but that perhaps the way mainstream western yoga has been offered attracts, or is only appropriate for, one type of person and actually excludes many.

The following are some things for teachers to consider with regard to working with bigger-bodied students. Many of them involve stepping back into humility and recognizing our own blind spots, which is always a great growth opportunity:

ne of the best ways teachers can serve their round students is to accept and claim ownership of their own privilege and internalized prejudice. Recognizing that privilege and prejudice are intertwined is a first step (as explored in this great article about thin privilege), and accepting that there are many negative and damaging stereotypes we've internalized about fat people and fatness (even fat people have internalized them). For example, seeing a fat person's body as a "cry for help" or something that needs "fixing" is stigmatizing and confuses "public health" as "claiming certain bodies as the public's business." As another example, assuming things about people's habits or health status because of their body size (a group of people sharing one physical characteristic are not all going to be the same — there are people across all sizes who are both healthy and unhealthy, fit and unfit, prioritize or don't prioritize health, eat healthily or don't — you can't make assumptions about habits based on body size). And most of all, please do not assume that your big students are in your class to lose weight. Some might be, but you're stereotyping if you make the assumption that they're there for weight loss because their body is big.  Here's one of my favourite quotes from a survey I conducted of plus-size women about yoga:  CLICK TO CONTINUE AT SOURCE

Yoga workshop w/Brenda Nelson Garlow

Join guest instructor Brenda Nelson Garlow, a longtime local who now resides in Maui, HI for a 3-hour yoga workshop in Rifle.

Brenda has been studying and teaching yoga for well over 20 years and is a certified instructor of the American Viniyoga Institute.

This general workshop will have a secondary focus on alignment and mobility in the hips, upper back and knees, along with pranayama (breathwork) and dhyana (meditation.)

Yoga philosophy will also be woven into the class.
All levels are welcomed and encouraged to attend.
$50 per person. Minimum 6/Maximum 20
Please RSVP to Kim to reserve your spot. 970-309-2400

When	Tue Mar 11, 2014 9am – 12pm Mountain Time
Where	ArtillumA, Jarrad Avenue, Rifle, CO, United States (map)

Weight Loss Yoga Routine

Relax your body, calm your mind and lose weight with yoga! Tara Stiles' weight loss yoga routine is the perfect workout for this holiday season! Burn tons of calories while feeling centered and refreshed with yoga!

Beginner's Yoga Routine

This simple but comprehensive beginner's Yoga routine stretches the hamstrings, calves, hip flexors and mid back while developing a strong core and optimal postural alignment. The accessible sequence includes basic yogic standing postures, forward bends, back bends, twists and semi-inversions to promote structural integration and strengthening of the different body parts. Low lunges combined with active back bends help stretch the groin muscles and hip flexors, while opening the front of the body and stimulating the thymus gland to boost immunity. Standing and sitting squats strengthen the quads, loosen up tension in the pelvic area and ensure healthy hip-joints. Standing and sitting twists flush toxins from the lower abdomen and enkindle the fire of the digestive system to melt unwanted fatty deposits. The focus of the practice is on releasing obsolete belief structures and unwanted negative build-up while grounding, centering and balancing.

Call for Vendors, Glenwood Springs

Call for Vendors for Health & Wellness Expo

Glenwood Springs, CO - Vendor and sponsorship applications are currently being accepted for the third annual Health & Wellness Expo in Glenwood Springs.  The event will be held from 10 a.m. to 4 p.m. Saturday, April 26, at Ramada Inn & Suites.

The Health & Wellness Expo is being produced locally in hopes of providing information and education about integrative health and preventative wellness solutions that are available throughout the valley.  The event will feature more than 30 educational vendor booths, informative speakers and interactive activities for all ages.

For more information about this event or to obtain a booth vendor application, visit www.healthandwellnessexpogws.com.

The Health Benefits of Yoga

Thank You kim - Real (& mostly) Balanced Ideas for Real Living

Why "Go Outside and Play" Works

From: Kim - Real (& mostly) Balanced Ideas for Real Living

Yoga at the Ranch

Earlier this summer, our little group of yogis decided to move our practice outside following a shift from afternoon to morning yoga.  Why?  It just felt good.  And it continues to do so.  Something about the feel of the air, the sounds of the trees, birds, scents from the growies (plant and animal) keeps us coming back for more outdoor yoga.

Of course, when I stop to think about it, I remember all of the studies I've read that show evidence that being in nature changes us at a cellular level, improves our health - mind, body and soul.  Which studies you ask?  Well, the ones... out there..... that I've read.  I tend to read, retain what is important to me at the time and let the rest go, like names, publications, etc.  But in this age of Google, those very studies are at my (and your) fingertips.  In fact, that is what I did, just in case you asked.

In the land of Google, I quickly stumbled on an article from none other than Oprah on the Health Benefits of Nature.  It's a quick, easy read with some practical tips on how you can maximize your time amongst the bird and the bees and other growie things.

The article is based on a book by an MD and a naturopath who share the physiological effects of being outdoors - which include a healthier immune system and get this, a perception that exercise is easier!  The article gives 5 easy ways to spend time in nature.

 It doesn't seem as common these days to hear a parent speak those words imprinted on my brain from childhood, "Go outside and play."  This is likely due to an understandably increased fear of what could happen to your child in the neighborhood these days.  Back in the 60's & 70's our playground was all up and down the block and our parents stood on the porch and yelled through the neighborhood when they wanted us to come home.  We got plenty of outdoor time. We got dirty even.

Today, with our busy indoor-centric lives, we need to help ourselves and our children experience more of what nature offers us so that we and they can be healthier human beings- mind, body and soul.
I am grateful to be surrounded by people who remind me to take a time out and I am thankful to be near my grandchildren so I can spend precious outside time with them as well.

What is your favorite outdoor activity?

Plenty of nature around in all directions

City of Rifle, Colorado off in the distance

Some of the "growies"

Yoga for the Brain....and so much more!

From: Kim - Real (& mostly) Balanced Ideas for Real Living

I was recently interviewed on the benefits of yoga for improving or retaining your memory and as it often does, synergy began bringing more wisdom and information on the topic to my attention.  So I thought it might be helpful to share some of the information that has come across my path.

Firstly, feel free to take a listen to my interview on the BioGirl Health Show, which I typically host, but this time around took the hot seat.

Want to lessen chronic pain and acute stress?  Reduce frequency of colds? Improve brain function? or perhaps just engage more with your music?  An article at Yoga Journal shares some of the research that says yoga can help with all of these things.

A study at the University of Illinois compares and contrasts the effects of yoga vs aerobic exercise on boosting brain power.  The folks at the Boston Globe wrote about it.  According to this small study, cognitive performance was enhanced immediately after 20 mins of yoga, but not after 20 mins of running on a treadmill.  The theory is that perhaps the cognitive effects of aerobic exercise are a delayed effect, while the yoga is a short term effect.  There was no study of the lasting cognitive effects of yoga.  Though those of us who practice can tell you they are there :-)

The best way to find out if yoga will work for you, whatever your needs are, is to find a qualified teacher who can help you make the most of your practice and just try it.  :-)

Kim

Heart/Mind Connection and Tantric Practice

In this video Gary and Mirka discuss how the Heart - Mind connection relates to Tantric practice. If you don't know much about Tantra or if you're curious to learn more, this video is for you. Learn how Tantric practices can deepen your own practice, making it even more intimate, powerful and authentic to who you are

Yoga for Lower Back Support

Yoga for Lower Back Support.

Thank You Daily Morning Workout

Open Yoga Invitation

You are invited for an hour of yoga on the lawn in beautiful West Glenwood with Kimberly Henrie!

Meet us from 2-3 pm at 317 Sunny Acres (up Charo) on Tuesday May 14th. This event will be outside, overlooking the valley. This is great for beginners or those who want a gentle yoga practice. Bring a mat or beach towel. Offered by donation - suggestion $5, seeds or plantings, baked goods, smiles or hugs.

You are welcome to bring a friend or share this invitation with someone you know.

RSVP's are GREATLY appreciated. Kim at 970-930-1242

We will reschedule if the weather is inclement or the temperature drops below 65 degrees.

CLICK MAP TO ENLARGE!

Study: How Yoga Alters Genes

Alternative therapies meant to help us "break the train of everyday thinking" have effects on a cellular level.

Lindsay Abrams May 2 2013, 10:27 AM ET

RelaxingMusic/Flickr

PROBLEM: The flight or fight response -- the natural response to stress -- essentially puts the nervous system in overdrive. So it's no surprise that its opposite state, known as the relaxation response to stress, is associated with feeling good, in a general sense. People are able to evoke the relaxation response by repeating a yoga pose, prayer, or mantra while disregarding other thoughts, and it's been shown to protect against psychological disorders like anxiety and depression as well as physical conditions like hypertension, cardiovascular disease, and types of cancer that are exacerbated by stress.

METHODOLOGY: Researchers at the Benson-Henry Institute for Mind/Body Medicine at Massachusetts General Hospital and Beth Israel Deaconess Medical Center Subjects trained 26 adults with no prior experience in this type of meditation for eight weeks. They practiced deep breathing, repeated mantras, and learned to ignore intrusive thoughts. CONTINUE

Yoga - Sun Salutation

The Sun Salutation is a basic flow in yoga. Great to start your day with or to warm up your body before you start your yoga practice. This is "Sun Salutation, Yoga with Esther Ekhart".

Thank You Esther Ekhart

CLICK HERE for some Roaring Fork Valley Yoga resources.

Kundalini Yoga - Breathwalking

Breathwalking is based on a Kundalini yoga technique, and involves making strong, purposeful strides in rhythm with breathing. Dr. Weil's colleague, Dr. Jim Nicolai, demonstrates various examples of breathwalking including the "stair" and "wave" patterns. Give them a try!

From Dr. Jim Nicolai and Dr. Andrew Weil

kim: Yoga for YOU

Searching for answers to maintain or obtain wellness?  Take a look (or a second look) at yoga and the scientific research that shows it really is good for you - mind, body, soul.  Based on this research, the government and healthcare systems are beginning to take yoga seriously as a part of a treatment plan for all kinds of conditions.

Check this article out on my personal wellness blog:

kim: Yoga for YOU: Ever thought about adding yoga to your life? Perhaps you've tried it and found those "pretzel-like" poses awkward and uncomfortable or just...



AND, here are some local Roaring Fork Valley yoga resources:

Glenwood Springs - The YOGA Space & Colorado Mountain College

Carbondale - True Nature Healing Arts

Aspen - Aspen Health & Harmony

New Castle - New Castle Family Fitness

Rifle - Mistyoga

Battlement Mesa - BMAC/Battlement Mesa Activity Center

I am also available for private group and individual sessions from New Castle to Carbondale.  Call or email today for more information or to book a session:  kimhenrie@vitalityforlife.com or 970-930-1242

A sample from the Physiological Rebalancing practice on the new Viniyoga Therapy for Anxiety DVD from Gary Kraftsow.