Category Archives: Yoga Moves

November 2016 Yoga Nidra

Yoga Moves

Golden BuddhaDivine Sleep Yoga Nidra

November 27
2:30pm – 3:30pm
$15.00
Yoga Nidra also known as yogic sleep is a combination of alert awareness and  deep relaxation. Yoga Nidra forms a complete experience of deep relaxation, self healing and integration.

Sign Up Today!

Yoga Nidra involves systematically relaxing the body, breath and mind as you enter a deep relaxed state. It can refresh the physical, emotional and mental bodies. This meditative practice is suitable for all levels of practitioners . No experience necessary!

Sign up is quick and easy! I’m looking forward to seeing you for this popular, no-stress event.

Yoga Teachers Earn 3 CEUs At Healthy Feet Shanti Vinyasa Workshop

Instruction, Toe Stretch, , ,

shanti-foot-clinic

Healthy Feet Yoga Workshop
For Teachers And Students

When you think about what we put our feet through every day, it’s no wonder they get tired and grumpy! Our feet are literally the foundation we depend on to support us as we go about our activities; hobbies, sports, work – all depend on healthy feet to take us where we need to be and then to bring us home.

This clinic takes an upclose and detailed anatomical look at our too often neglected feet. You’ll see the intricate and amazing structure of the foot, and understand why foot health is so important and what we can do to promote it.

When: Saturday, June 6, 2015

Time: 1:30 p.m. – 4:30 p.m.

Where: signup at The Lotus Pond Yoga Studio

Cost: $40.00

CEUs: 3

Join Shanti Vinyasa’s Nancy MacDonald when she presents a fun, informative, and unique look at our feet; how they’re made, how they work, and most importantly how to keep them happily walking and at their healthiest!

Teachers can earn 3 CEUs while learning about the foot’s unique anatomy as Nancy draws on her comprehensive knowledge of skeletal structure and biomechanics in this one-day, three-hour class.

You will learn:

  • Correct anatomical alignment for the feet, on and off the mat.
  • How misalignment of the feet can cause students to struggle in yoga postures.
  • Suggestions for students dealing with bunions or plantar fasciitis.
  • Healthy foot exercises you can perform anywhere to build strength and regain flexibility.
  • Ligaments, tendons, and muscles! Oh my!
  • How our shoes affect the feet, knees, hip health, and overall posture.
  • The most important stretch you can do for foot, knee, and hip health.

With over 2,000 hours of training, Nancy shares her in-depth knowledge of anatomy, and how understanding the mechanics of movement can restore vibrancy and health to your and your students feet.

This anatomy and practicum workshop is primarily designed for yoga teachers but students of all levels will gain insight and understanding through the unique techniques taught.

Signup at The Lotus Pond Yoga Studio now. This class will fill up quickly.

photo credit: My Foot 2 by Andrew Magill is licensed under CC BY

Understanding Your Yoga Practice

Yoga Moves

yoga practice

Don’t Live To Do Yoga. Practice Yoga To Live.

Those two yogic sentences are from an excellent feature in U.S. News & World Report’s Health section that tackles the misunderstood issues surrounding many of the trendy fitness fads that are popular (for a short time) in clubs.

“Why Yoga Is More Than a Workout” breaks down the world of popular fitness programs that for the most part promote a brand first rather than results. It points out that results should be measured in a variety of ways instead of just focusing on a number or two that usually represents just a single facet of our wellbeing, like weight, reps, time, distance or some other isolated measurement.

Engaging Your Practice Every Day

For instance, a well grounded practice like yoga finds physical, mental, or spiritual value in all aspects of everyday life, not just the physical portion. And in fact every one of my yoga classes stress a theme or focus for that specific session that is meant to be inspected and enjoyed long after the mats have been rolled up and stored away.

If your yoga fitness routine lacks depth, so to will your results. Enjoyment will be temporary at best, and instead of understanding the simplicity of breathing, your thoughts are instead looking beyond finishing a session to what’s for dinner or what’s on television.

The Yoga Community

There’s a big difference between a club workout to a thumping soundtrack in a packed to the gills group class versus a dedicated yoga practice in your own community. Spinning, Rumba, Zumba, and others usually involve stomping through the motions while concentrating on the beat without reflecting on the purposefullness of your activity. And movement without understanding why or how is not really yoga.

Yoga is alone in combining the physical with the mental with the lifestyle. In order to realize the ultimate benefit you need commitment and engagement. I hope you can join me on the journey.

Yoga Teacher Or Yoga Therapist?

Gentle Stretches, Yoga Reflections, , ,

Yoga Therapy Takes A Holistic Approach

Yoga therapy takes a whole-body approach to yoga that starts with assessing each person’s overall health and working with any limitations that are present. Individual assessments are key, since two people with similar conditions could have very different medical histories or complicating factors that would require different courses of treatment.

Can yoga therapy be taught in group classes? I say yes, to some degree. I teach therapy in my Yum Yum Yoga class, where I ask the students to describe their problems. The list usually includes low back pain, tight neck and shoulders, and hip tightness.

Can I teach a general therapeutic class covering these areas? Yes. Will I be able to help each and every student with what might be causing this continual problem? Probably not.

These are broad brush strokes using yoga as a therapeutic tool. Many who find relief are amazed and they begin to gather postures or posture flows that release their tightness. The wise students that truly want their health back take these pearls home and use them between classes to help their problem areas. Some find relief and then want a private lesson to further help their healing. Continue reading Yoga Teacher Or Yoga Therapist? →

Shoulderstand Part II

Yoga Moves,

Getting Started – Check Your Props

Some bolsters that are old or in yoga studios that have had people sitting on the numerous times for years no longer offer the support needed to have a successful shoulderstand (one that has no pain or discomfort). So a skillful teacher that knows how to fold blankets or use appropriate bolsters is needed.

How long shoulderstand should be held? If you have been a wise student and you can do a five minute bridge with shoulder stand arms you are well on your way.

Start with a supported chair shoulderstand for three minutes, working up to five minutes every other day for several weeks. No pain, no discomfort immediately after but most importantly no pain or discomfort hours later or even the next day.

A modification for shoulderstand.

Even with a chair a skillful teacher is needed. His head on the hard floor does not create ease in the posture. You need open shoulders, open spine, active strong legs, lengthened neck, and proper support under the shoulders.

I have had students tell me they were fine then the next day they were in pain … that is when I get the call for help. Some teachers have students do a 3, 5, 7 or even 12-minute supported shoulderstand when the student has either never done a shoulderstand before or they have only done it in this teachers class every now and then.

I don’t understand this. If I asked a student to do a Warrior 2 pose supported by using a wall for three minutes or more they couldn’t do it, and they stand and use their legs all the time. Why would a teacher think a student could do these hold times in an inversion?

Danger! Injury Ahead!

The best thing this yogi can hope for is to avoid injury.

This is a shoulder standish thing using blankets, either learned on own or from an unskillful teacher. This is not the yoga posture Shoulderstand. It’s an injury waiting to happen.

You’ve Reached Your Goal!

This is how a shoulderstand should look when properly performed.

This shoulderstand is a beautiful version of the posture. Start with only short holds – what’s your hurry? Work your way into longer holds or variations from a skillful teacher. Enjoy the therapeutic benefits of this magical posture.

Don’t let a teacher force you into this posture before you and your physical body are really ready. Enjoy life, enjoy this path of yoga. See you on the mat!

Shoulderstand Part I

Yoga Moves,

Who Should – And Shouldn’t

I love shoulderstand. I wish everyone did. It has a cooling aspect to the mind and the nervous system. It has many physiological aspects and can be very therapeutic. However, it can also cause severe injury if not done properly.

Even the supported shoulderstand done with a chair and bolster is not the perfectly safe posture that some lineages want you to believe it is. You still must have the basics of certain preparatory postures in your body before moving into this healing posture.

Know Your Limits

If you have tight shoulders you must first learn how to open and relax the tightness before shoulderstand. If you have a head forward position you must correct your daily standing posture before shoulderstand. If you have weak abdominal muscles these must be strengthened because weak abdominals shows up as weakness in the back. Weakness in the legs? Inner and outer thighs must be strong and steady.

Do you have cervical neck issues? Why would you want to do this posture at all? There are similar postures that will give you the same benefits without the risk of serious injury.

Is your spine stiff? Have you lost the natural curves or do you have kyphosis, excessive lordosis, bulging or herniated discs?

This is where the basic yoga postures prepare you for other postures. Yes there is a wonderful magic in shoulderstand but only when there is a steady ease within the posture.

Preparing For Shoulderstand

How do you know when you are ready to try shoulderstand under the guidance of a skillful yoga teacher? When you can do these postures with complete ease:

  • eagle arms
  • full cow faced posture (arms & legs)
  • cobra
  • locust
  • bridge pose prep
  • bridge pose with hands clasped
  • bridge pose with shoulder stand arms

Notice the difference in the two bridge postures below:

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If this is what your bridge pose looks like with or without hands clasped, you have a lot more work to do!

Acr19032684720448 18558 tmp Page 2 Image 0001

If this is what your bridge pose looks like with shoulder stand arms and you can hold this for five minutes you are ready. (I would like to see this posture with some blankets under the shoulders.) Get some blankets, find a skillful instructor, and start working on shoulder stand.

Next: Shoulderstand: Who Should – And Shouldn’t Part II

Experience Yogic Sleep Meditation

Yoga Moves, ,

YOGA NIDRA / DEEP RELAXATION with Nancy MacDonald
The Lotus Pond
Sunday, July 6th, 2014 – 4:30 pm-5:30 pm

relax with NancyYoga Nidra is the deepest and most powerful of all meditations. Yoga Nidra is known as “Yogic Sleep” and forms a complete experience of deep relaxation, self healing and integration. It involves systematically relaxing the body, breath and mind as you enter a deep relaxed state much more intense than ordinary sleep.

Yoga Nidra also refreshes the physical, emotional and mental bodies and creates a systemic release of stress and prepares the mind to receive the personal affirmations you develop in class.

This practice is suitable for ALL levels of practitioners as guided meditation. No experience necessary, wear comfortable clothes and become more grounded, focused and at peace.

Cost: $15, advance registration recommended

Workshops are non-refundable.

Prenatal Yoga Class Delivers

Yoga Moves, ,
Wow! That's a lot of babies!
Poor Joseph and his aching back. Can you find the real pregnant person in these pictures??

Full moon, Mercury in retrograde and all is well! Learning and laughing during prenatal training with the amazing Jacci Gruninger at The Lotus Pond Yoga Studio prenatal yoga training June 13th.

What a wonderful weekend – thank you so much Jacci for sharing all your knowledge!

Yogi Fest At The Lotus Pond

Yoga Moves

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What a lovely way to spend a beautiful day! Crystal bowls, yoga, raw organic honey, jewelry, hooping and so much more. The Lotus Pond is a gift to the community in so many ways. A peaceful oasis away from the noise of the fast paced world, it offers a yoga summer camp for teens that’s more than just yoga.

The day ended with a Kirtan by David Newman. Peace Out

If you are looking for someplace fun and healthy for the kids this summer give them a call.

Inward focus for inner peace. Wed 7pm Yum Yum Hatha 58

Gentle Stretches, Hip Openers, Shoulder Openers

Pranayama: Sahaja, Dirgha, Nadi Shodhana propping the elbow up to bring more ease.

Opening the neck and shoulders then adding in the eyes.  We so often forget to excercise the muscles of the eyes. Shoulder joint flow, then to the back to fingers in the sand, hip side stretch, hip rotations, leg stretch, cradle, reclined butterfly. Roll up, aromatherapy and Savasana.

Aromatherapy tonight is Relaxing Blend from Yoga Flow Oils, thank you Susan