tag:blogger.com,1999:blog-81887296822434533782024-03-12T20:47:19.157-07:00Samantha Peterson YogaSamantha Peterson Yogahttp://www.blogger.com/profile/07413605073258464926noreply@blogger.comBlogger28125tag:blogger.com,1999:blog-8188729682243453378.post-23046389361159075092013-02-14T16:21:00.001-08:002013-02-14T16:21:23.627-08:00Happy Valentine's Day!It seems like, based on what people have posted on Facebook and Twitter that Valentine's Day causes a wide range of reactions. Some people are totally into it, some people hate it, some people tolerate it, some bitch about it, and some ignore it. But here's the reality. Yes, it is a very commercialized day. For those that buy into the whole idea that you have to have this extravagant gift, or a fancy night out, or the perfect night, maybe you're missing the point. And for those that write it off as a bullshit holiday designed to make money for greeting card and chocolate companies, guess what, you're missing the boat too. It's about love, pure and simple. We have days that celebrate dads, moms, grandparents, teachers, secretaries etcetera, etcetera, why not have a day to celebrate love? Does it mean you have to go out and blow the contents of your wallet on overpriced roses or jewelry or anything else? Nope! It just means that you take a moment out of your busy life, that you put your problems aside and take a day to appreciate the people you love, the people who love you. And say it. And be it. We have 364 days to forget to make the people we love feel special and 1 day to focus on it. So do it! Right now! Tell someone you love them! Happy St. Valentine's Day!<br />
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<br />Samantha Peterson Yogahttp://www.blogger.com/profile/07413605073258464926noreply@blogger.com0tag:blogger.com,1999:blog-8188729682243453378.post-77000149660395116182013-01-14T16:23:00.002-08:002013-01-23T17:49:40.088-08:00Being a Yogi sometimes means admitting weaknessI haven't posted here in awhile. To be honest, it's because I haven't felt like I've had anything to contribute to the world wide web. And also because I haven't been teaching much as of late. I've been thinking though that being a "Yogi" isn't necessarily being a Yoga Teacher. It's embracing what you learn and realize about yourself on the mat and assimilating it into your life off the mat. And sometimes being a Yogi means admitting a weakness in yourself. Or a flaw. Or an insecurity. It means owning it and being okay with it. Or trying to at least. What has compelled me to post here tonight is a weakness that I may have always struggled with. In fact I think it's a weakness that a lot of people deal with. Not measuring up. Not being good enough. Within the parameters of a yoga class it's easy to do this, to feel this. The woman on the mat in front of you can get her leg WAAAY up higher than you can. That one over there looks perfect and you feel like a hot mess. I could go on and on, and teachers can tell you until they're blue in the face that there is no perfect pose and to not compare yourself to others. Sorry. It's still gonna happen. In life there are so many more opportunities to torture ourselves like this. I do it. I hold myself up in comparison against people I think are more successful, prettier, happier etc. And when I fall short of my own measure, I beat myself up over it. And THEN I get angry at myself for beating myself up. Sick, right? Well, it's my weakness and I'm owning it. And surrounding myself with people who don't aid and abed this self hatred. AND getting rid of people who assist me beating myself up. <br />
That's my weakness. What's yours?Samantha Peterson Yogahttp://www.blogger.com/profile/07413605073258464926noreply@blogger.com0tag:blogger.com,1999:blog-8188729682243453378.post-86085422498137839092012-04-01T08:40:00.002-07:002012-04-01T08:40:44.383-07:00Back to "Being Yoga"I have come away from being yoga. It's been a gradual thing, but over the course of the past few months, I have come to shed the shield of peace my practice has brought me in the past. My practice moved away from being mine, and began to become "theirs". By theirs, I don't mean my students, because they have only added to me as a yogi. No, by theirs I mean the dollar signs others have held in their eyes, the expectations, the criticism, the judgement. I have let those who were only supportive of me if my teaching added to their bottom line cloud my vision of My yoga. Even my personal practice came to feel tinged with this darkness, this negativity. It felt commercial. This past weekend, some old friends opened their arms and welcomed me back. A space to teach, to feel safe in, to feel wanted. A yoga teacher could not want more than that. I practiced tonight with that feeling of warmth. With a vision of that space, and those people, and that place, and again I felt it. Yoga. Stay tuned.....Samantha Peterson Yogahttp://www.blogger.com/profile/07413605073258464926noreply@blogger.com0tag:blogger.com,1999:blog-8188729682243453378.post-28860539050625265632012-03-30T07:51:00.001-07:002012-03-30T07:53:25.766-07:0034 year old-itisIf you had told me ten years ago that at age 34, I would be where I am now, I would have panicked. I would have thought that by this age I surely would have it all figured out. I'd have a perfect career, kids, a big house, and a perfect marriage. My reality is that my house is just big enough, and it gives me agita to pay the mortgage, I don't have kids, and I am just figuring out what I want my career to be at an age when some people are mid level in theirs.<br />
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I have spent years processing the guilt I have accumulated over the road I have been traveling down since graduating for college. I had in my mind an image of what I was supposed to be doing, and for whatever reason, I did not tow the line. I couldn't stomach letting the grind of a corporate career ingest me, chew me up, and spit me out 40 some odd years later when I retired with barely enough steam left to make to the finish line. Call me unrealistic, but I wanted more. I still do. At 34, I am owning the fact that I have tried on many hats, and have had the courage to take them off when they didn't fit. I have heard it all. "You never stick with anything." "What are you getting into now?" "When are you going to buckle down and settle for something." I always felt defensive when I was told these things. Ashamed almost. Why couldn't I stick with something? Why didn't I buckle down? The truth is, I would never have been able to "settle for" anything. I get destructive when I feel like I am settling. Angry, sad, unfocused, unproductive. Woe to the employer who hired me for a job I felt like I was settling for. <br />
I'm not ashamed anymore. Yes I have job hopped. I have impulsively jumped at opportunities that have not worked out. I have made decisions that others have shaken their heads at, and maybe even felt angry about. I haven't acquired all the trappings that are the mile markers to a successful life. I am a late bloomer. I am someone who is getting it right. Lately I have thought of myself as comparable to a bee. Does a bee continue to attempt to draw pollen from a flower that has long since been sucked dry? Of course not! It moves on the the next flower and the next one and so on until it hits the jack pot. So I am a flower hopper and I am good with that. Eventually I will get it right!Samantha Peterson Yogahttp://www.blogger.com/profile/07413605073258464926noreply@blogger.com1tag:blogger.com,1999:blog-8188729682243453378.post-23206870023661665272012-02-18T18:33:00.000-08:002012-02-18T18:53:18.593-08:00The LightWhen does cancer begin? What about a heart attack or any other illness. What about a fight with a loved one, or the end of a relationship? Don't we seem to view things as happening suddenly? When a bunch of things go wrong, we are in the mind set of "Oh my God all of a sudden the shit is hitting the fan!" The truth is, cancer starts long before diagnosis, heart attacks brew well in advance of the actual attack, and the seeds of fighting and relationship turmoil are planted way before we experience them. Nothing manifests itself suddenly in life. Imagine what you would think if someone said to you "I went outside this morning and all of a sudden there was a giant oak tree in front of my house." You would think he was crazy! So why don't we know and stop the progression of steps we take towards hardship? There's a concept in the philosophy of Kabbalah known as the 1% realm versus the 99% realm. The 1% realm is the limited view of things. It is our limited perception of reality, and where we jump to conclusions, panic in the face of hardship, and judge things based on how they initially appear. The 99% realm is the bigger picture. It's where we tap into intuition, talent, power, goodness and understanding. What's the difference between the two? Continuing with the Kabbalistic definition, "the light" exists in the 99% realm, and the 1% is the gate blocking you. What I mean by the light, is the universal energy of fulfillment. It can be God, a higher power, or an unseen force. Whatever it is, we are all gunning for it aren't we? What's interesting is that most of us chase that light, or fulfillment in such a way that we will never get it. We think that if we could just get that job, girl, guy, house, or anything else you might want, we will be fulfilled. But we won't. Fulfillment isn't tangible, and we'll never get it by chasing it. Part of the problem is we are all so ruled by the ego. It wants it and it wants it now and anything less than that is catastrophic. We don't see obstacles as gifts and opportunities to learn and grow from, we just focus on relieving the pain they cause ASAP. We seek short term gratification at the expense of long term fulfillment.<br />
By admitting to yourself that you don't see the big picture, that you don't have all the answers, and that you need help, you can begin to move out of the 1% and into the 99%. We all have repetitive patterns of reactions to hardships, and also to the good things in life, and sometimes we are trapped by these patterns. Just asking for help, and admitting that you don't see the big picture doesn't guarantee that you will suddenly have all the right answers. Tapping into the light is a gradual process. But as long as your intent is to let go of your desire to hear what you want to hear and not what you need to hear the right answer will get to you.Samantha Peterson Yogahttp://www.blogger.com/profile/07413605073258464926noreply@blogger.com0tag:blogger.com,1999:blog-8188729682243453378.post-43312080311546739812012-02-04T14:58:00.001-08:002012-03-30T07:59:31.669-07:00The idea for this post has been floating around in my head for quite some time now. I've hesitated, because to write it would mean confessing things about myself that I had really wanted to just shove back into the past and forget about. An email I received this morning from a woman who I used to train made me feel like I had to write it. The email began with the sentence "I hate myself." She continued on to say that she hated her thighs, her butt, her arms, her hair, her face, and well you get the picture. After exercising and watching what she ate for years, she still felt like a poor man's version of Eva Longoria, an actress that her husband thought was the most beautiful woman on earth. She was reaching out to me in frustration after feeling like she would never be good enough, pretty enough, or sexy enough no matter what she did, or ate. She didn't want me to tell her what to eat, or what workout to do, she just had had it and needed someone to vent to. I've felt like her, and I know others have too, both men and women. Held up against the standards set by Hollywood or the fashion industry, and continually taken to the next level by make up artists, airbrushing and computer editing, we are trying to achieve the impossible. You can't become what doesn't exist, and all these celebrities that we all lust after have cellulite, pimples, and bad hair days, just like the rest of us.<br />
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I don't know how much this woman's husband mentioned how hot he thought Eva Longoria was, but I do know how damaging it can be to hear that. So here is confession number 1. I once dated someone who had a thing for a particular Victoria's Secret model, and one night asked me what her name was. He continued on to say that she was the most beautiful women on the planet, and in subsequent conversations said that although he loved me, he would totally leave me for her. In hindsight I wonder if that was the beginning of the end of our relationship. I just couldn't comprehend how you could say that to someone you love. But worse than that, my opinion of myself diminished. I allowed that to affect my self esteem, and I regret that. How many of you have "free passes", or that one celebrity you'd be allowed to sleep with if you got the chance? My opinion? Get rid of that. Sure, appreciate another person for their physical beauty or nice body, but please stop short of saying you would leave your boyfriend, girlfriend or spouse for someone else. I guess some people could brush that off, but I have seen former clients and students come to me saying "I want to look like this person.", and then explain that the celebrity they wanted to look like was their significant others' "free pass".<br />
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Something else my former client said was that she just wanted to be skinny for one day, just to see what it feels like for once in her life. When is this skinny thing going to end? When do we stop holding ourselves up against emaciated actresses and models and feeling like we fall short? I will take this even further. If women feel the need to starve them selves skinny, how many men see images of actors with ripped abs and perfect physiques and feel like they don't measure up? How does one compete with digital abs and airbrushed pecs? So here's confession number 2, and a particularly hard one for me. When I was in high school, I was a dancer, and although I didn't think I was fat, I desperately wanted the skinny ballet bodies that some of my fellow students had. I would skip breakfast, save my lunch money and bring a piece of fruit for lunch. When I had saved enough money I would buy diet pills in an effort to relieve myself of the appetite that stood between me and the perfect skinny body. While that didn't last long enough for me to affect my health in any way, I did become too thin, and it was emotionally painful. Skinny does not equal healthy, sexy or beautiful!<br />
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So, before I go on way too long (I may have already done that!), I just want to end with this. I don't view one person or a few people as most attractive, and then everyone else rates lower on a descending scale. I appreciate a celebrity's, or models, or any random person on the street's appearance for what it is, and then it's over. Maybe we can do that? Let celebrities be hot, let them sit in the make up chair for hours, or fast for days leading up to an appearance, and stop letting them set standards that we hold ourselves and those we care about up to.<br />
Oh, and in case the woman who emailed me happens to read this, this is for you (by the way you are beautiful and awesome:-) :<br />
<br />
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</a></div> See! Normal, just like the rest of us!Samantha Peterson Yogahttp://www.blogger.com/profile/07413605073258464926noreply@blogger.com2tag:blogger.com,1999:blog-8188729682243453378.post-68884210464036844842012-01-16T06:53:00.000-08:002012-01-16T06:53:17.128-08:00Happy New Year!January always seems like a great time to make a fresh start! Although it's always a good time to start practicing yoga, Yoga Journal is helping us begin a Yoga practice or enliven an existing practice. Visit <a href="http://www.yogajournal.com/">www.yogajournal.com</a> for details! Happy New Year!Samantha Peterson Yogahttp://www.blogger.com/profile/07413605073258464926noreply@blogger.com0tag:blogger.com,1999:blog-8188729682243453378.post-47814388101470702642011-12-01T11:59:00.000-08:002011-12-01T11:59:38.032-08:00Guided Meditation Enjoy this guided meditation with Deepak Chopra! It's only 4 minutes!<br />
<a href="http://youtu.be/D56tUOdpgts">http://youtu.be/D56tUOdpgts</a>Samantha Peterson Yogahttp://www.blogger.com/profile/07413605073258464926noreply@blogger.com0tag:blogger.com,1999:blog-8188729682243453378.post-79995750060286168032011-11-28T14:20:00.001-08:002011-11-28T14:20:49.099-08:00Week 5Principle #5<br />
Let Go and Be Patient<br />
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<span class="text_exposed_show"> Most of us have become really used to holding onto the layers of our experience. We have work, family, relationships, bills, dramas, and these things become our reality. But they aren't. When you strip away all of these layers, there is just you. The exercise of letting go is not an easy one, but necessary to avoid losing the true essence of who we are in the wilderness of daily life. When you are finally able to let go of the layers that bind you, you have gained the opportunity to only add back the ones that enrich your life, and let the ones that detract from your life slide away.<br />
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Be patient with yourself as you learn to let go. Meditation is fluid and changing. Some days you will be able to sit easily other days it will be a struggle. Some days your mind may be quiet, other days it may jump from thought to thought. You can't be "bad" at meditation. Even on the days when your mind wanders, that is a step on the path towards letting go.<br />
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The Breath<br />
This week we will practice rhythmic breathing. This technique purifies the lungs, blood and cells of the body. It helps to strengthen the heart and regulate the heart beat. It also aids in creating internal balance and harmony.<br />
1. Sit comfortably and close your eyes<br />
2. Breathe in through the nostrils 2 breaths in, then 2 breaths out.<br />
3.Continue this pattern of 2 breaths in and 2 breaths out, maintaining a steady rhythm, like a metronome, for 2-3 minutes.<br />
4. Stop the rhythmic breathing, and sit quietly, breathing naturally for a few moments.<br />
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Meditation<br />
We will continue to meditate twice per day for 5 to 10 minutes. In the spirit of letting go, we will work through a visualization where we will begin to let go of our layers.<br />
1.Sit comfortably and set your alarm<br />
2.Relax!<br />
3.Begin to let go. Visualize work, stress, chores, drama, those that caused the drama and anything else that does not serve you. Visualize these things as bubbles. In your mind's eye, see your finger popping these bubbles, and the stressors falling away. Continue going from bubble to bubble, until each one is gone. Release this visualization, and let go. Let go of your body, life, and all the physical trappings of life. If it helps, keeping your eyes closed, bring your focus to the third eye, or the space behind the forehead. Keep your focus here until your alarm sounds.</span>Samantha Peterson Yogahttp://www.blogger.com/profile/07413605073258464926noreply@blogger.com0tag:blogger.com,1999:blog-8188729682243453378.post-23953775891638191912011-11-17T08:27:00.001-08:002011-11-17T08:27:56.946-08:00Deepak Chopra- Part three of Introduction to Meditation I'm really loving this Introduction to Meditation series! Enjoy:-)<br />
<a href="http://youtu.be/CuRl9O8Itbw">http://youtu.be/CuRl9O8Itbw</a>Samantha Peterson Yogahttp://www.blogger.com/profile/07413605073258464926noreply@blogger.com0tag:blogger.com,1999:blog-8188729682243453378.post-25514605879225282472011-11-13T20:35:00.000-08:002011-11-13T20:35:06.494-08:0060 Day Meditation~ Week 3<!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG/> </o:OfficeDocumentSettings> </xml><![endif]--><!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:EnableOpenTypeKerning/> <w:DontFlipMirrorIndents/> <w:OverrideTableStyleHps/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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<div align="center" class="MsoNormal" style="text-align: center;">60 Day Meditation Challenge</div><div align="center" class="MsoNormal" style="text-align: center;">Week 3</div><div class="MsoNormal">I hope everyone has been enjoying their meditations!<span style="mso-spacerun: yes;"> </span>Hopefully you’ve been able to carve out some time at least a few times per week for your meditation sessions!<span style="mso-spacerun: yes;"> </span>Remember, you can join us at Asana Yoga + Dance in Middletown, NJ for 30 minute meditation on Mondays at 6:45.</div><div class="MsoNormal"><br />
</div><div align="center" class="MsoNormal" style="text-align: center;"><u>Principle of Mediation #3: Relax Your Body</u></div><div class="MsoNormal"><span style="mso-tab-count: 1;"> </span>Meditating is more than just relaxing the muscles and bones.<span style="mso-spacerun: yes;"> </span>You’re allowing a whole process to happen in the nervous system and emotional body.<span style="mso-spacerun: yes;"> </span>This week, before meditating, we will do a part by part scan of the body to help relax, and identify and areas that are holding onto tension.<span style="mso-spacerun: yes;"> </span>Sit quietly with the eyes closed, and take a moment to notice the body as it is.<span style="mso-spacerun: yes;"> </span>Notice if you feel tension anywhere in the body.<span style="mso-spacerun: yes;"> </span>Now, starting with the head and the face, we’ll work through each area of the body, bringing our attention and breath to each in turn.<span style="mso-spacerun: yes;"> </span>It might help to envision each body part melting away before moving on to the next.<span style="mso-spacerun: yes;"> </span>From the head and face, move your awareness to the shoulders and arms, then to the upper back.<span style="mso-spacerun: yes;"> </span>Continue this way until you reach the feet.<span style="mso-spacerun: yes;"> </span>Then bring your awareness beneath the skin, envisioning the muscles relaxing to the bones.<span style="mso-spacerun: yes;"> </span>Now move on to the breathing technique.</div><div align="center" class="MsoNormal" style="text-align: center;"><br />
</div><div align="center" class="MsoNormal" style="text-align: center;"><u>Breathing</u></div><div align="center" class="MsoNormal" style="text-align: center;"><i style="mso-bidi-font-style: normal;">“Always first draw fresh breath after outbursts of vanity and complacency.”</i></div><div align="center" class="MsoNormal" style="text-align: center;"><i style="mso-bidi-font-style: normal;">Franz Kafka</i></div><div class="MsoNormal"><span style="mso-tab-count: 1;"> </span>This week we will practice “The Complete Breath”.<span style="mso-spacerun: yes;"> </span>It is simply fully expanding and filling the lungs as you inhale and completely emptying them when you exhale.<span style="mso-spacerun: yes;"> </span>This technique relaxes the mind and body and prepares the mind for mediation.</div><div class="MsoNormal">-Begin by sitting tall, taking a few deep breaths and relaxing.</div><div class="MsoNormal">-Slowly inhale through the nostrils allowing oxygen into the three chambers of the lungs.<span style="mso-spacerun: yes;"> </span>Expand the belly.<span style="mso-spacerun: yes;"> </span>Expand the ribcage. Expand the upper chest and shoulders.</div><div class="MsoNormal">-Slowly exhale, completely emptying the lungs.</div><div class="MsoNormal">-Continue breathing like this for 2-3 minutes.</div><div class="MsoNormal"><br />
</div><br />
<div align="center" class="MsoNormal" style="text-align: center;"><u>Meditation</u></div><div align="center" class="MsoNormal" style="text-align: center;"><i style="mso-bidi-font-style: normal;">“One realizes through meditation that one is a necessary, intimate and important part of the universe.<span style="mso-spacerun: yes;"> </span>One starts to relate deeply to everything that exists.<span style="mso-spacerun: yes;"> </span>There are no longer separate entities.<span style="mso-spacerun: yes;"> </span>You are THAT.<span style="mso-spacerun: yes;"> </span>This is a mystical state of meditation.”<span style="mso-spacerun: yes;"> </span></i></div><div align="center" class="MsoNormal" style="text-align: center;"><i style="mso-bidi-font-style: normal;">Swami Satyananda Saraswati</i></div><div class="MsoNormal"><span style="mso-tab-count: 1;"> </span>This week we will continue to meditate once per day for ten minutes, or twice per day for 5 minutes.<span style="mso-spacerun: yes;"> </span>For this week’s meditation, you will choose a visualization of something or someone that supports you, or helps you to feel grounded and balanced.<span style="mso-spacerun: yes;"> </span>It can be anything!<span style="mso-spacerun: yes;"> </span>A favorite place, cherished friend or family member, an object with sentimental value.<span style="mso-spacerun: yes;"> </span>Prior to mediation, gaze at a picture, or other representation of your visualization.<span style="mso-spacerun: yes;"> </span>To begin meditating, bring your awareness to the third eye, or the space behind the forehead. (Your eyes are closed for this)<span style="mso-spacerun: yes;"> </span>Breathe naturally and begin visualizing the image you’ve chosen.<span style="mso-spacerun: yes;"> </span>Continue this for 5-10 minutes.</div><div class="MsoNormal"><br />
</div>Samantha Peterson Yogahttp://www.blogger.com/profile/07413605073258464926noreply@blogger.com0tag:blogger.com,1999:blog-8188729682243453378.post-10716114306785386662011-11-09T08:03:00.000-08:002011-11-09T08:03:01.185-08:00Introduction to Meditation 2For everyone participating in the 60 Day Meditation Challenge, and even for those who are not. Here is video number two in Deepak Chopra's Introduction to Meditation series. Enjoy!<br />
<a href="http://youtu.be/fZFhTw9Qze4">http://youtu.be/fZFhTw9Qze4</a>Samantha Peterson Yogahttp://www.blogger.com/profile/07413605073258464926noreply@blogger.com0tag:blogger.com,1999:blog-8188729682243453378.post-32437035109255082902011-11-06T19:18:00.001-08:002011-11-06T19:18:56.812-08:0060 Day Meditation Challenge-Week 2<!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG/> </o:OfficeDocumentSettings> </xml><![endif]--><!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:EnableOpenTypeKerning/> <w:DontFlipMirrorIndents/> <w:OverrideTableStyleHps/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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<div align="center" class="MsoNormal" style="text-align: center;">60 Day Meditation Challenge</div><div align="center" class="MsoNormal" style="text-align: center;">Week 2</div><div align="center" class="MsoNormal" style="text-align: center;">Principle of Meditation #2: Get Comfortable</div><div class="MsoNormal"><span style="mso-tab-count: 1;"> </span>Traditionally, the vision we have of someone deep in meditation is the meditator sitting in lotus position, with a super straight spine and a serene look on their face.<span style="mso-spacerun: yes;"> </span>In reality, this position is very hard to maintain for any length of time, and almost impossible to relax in.<span style="mso-spacerun: yes;"> </span>You can sit anywhere, in any position you’d like, so long as you’re comfortable.<span style="mso-spacerun: yes;"> </span>If, during meditation you become uncomfortable, it’s okay to move.<span style="mso-spacerun: yes;"> </span>We’re meditating, not playing statue!<span style="mso-spacerun: yes;"> </span>Some things you may want to have to make meditation more comfortable are: blankets, pillows, or a rolled up yoga mat or towel.<span style="mso-spacerun: yes;"> </span>You can use any of these props as necessary to support your position.<span style="mso-spacerun: yes;"> </span>If you’re sitting on the floor, support the spine by sitting up against a wall or piece of furniture and sitting on the blanket or roll up mat or towel.<span style="mso-spacerun: yes;"> </span>Your legs can be straight, but if you are sitting cross legged, you can place the pillows under your knees.<span style="mso-spacerun: yes;"> </span>If sitting in a chair or sofa, make sure your feet are supported by placing blocks or books underneath them.<span style="mso-spacerun: yes;"> </span>You can also sit criss cross, with your legs up, however you need to sit to be comfortable.<span style="mso-spacerun: yes;"> </span>Finally, you can also lie down to meditate.<span style="mso-spacerun: yes;"> </span>I would avoid your bed, but laying on the floor with your legs up a wall is a nice restorative position.</div><div align="center" class="MsoNormal" style="text-align: center;"><u>Breathing</u></div><div align="center" class="MsoNormal" style="text-align: center;"><i style="mso-bidi-font-style: normal;">A human being is only breath and shadow.</i></div><div align="center" class="MsoNormal" style="text-align: center;"><i style="mso-bidi-font-style: normal;">~Sophocles</i></div><div class="MsoNormal" style="text-indent: .5in;">This week we will focus on lengthening and deepening the breath.<span style="mso-spacerun: yes;"> </span>For one to two minutes, count each inhale and each exhale.<span style="mso-spacerun: yes;"> </span>Fully inhale until you can no longer inhale counting the length of the inhale slowly and evenly.<span style="mso-spacerun: yes;"> </span>Don’t aim for a specific number, just see what happens naturally.<span style="mso-spacerun: yes;"> </span>Then do the same for the exhale.<span style="mso-spacerun: yes;"> </span>So with each inhale, you are fully saturating the lungs with oxygen, and with each exhale you are completely emptying the lungs.<span style="mso-spacerun: yes;"> </span>Maybe you can start to carry this deep breathing into your daily life.<span style="mso-spacerun: yes;"> </span>As you deepen the breath, you are building the energy to create change and growth.</div><div align="center" class="MsoNormal" style="text-align: center;"><u>Meditation</u></div><div align="center" class="MsoNormal" style="text-align: center;"><i style="mso-bidi-font-style: normal;">“Meditation brings wisdom; lack of mediation leaves ignorance. Know well what leads you forward and what holds you back, and choose the path that leads to wisdom.”</i></div><div align="center" class="MsoNormal" style="text-align: center;"><i style="mso-bidi-font-style: normal;">~ Buddha</i></div><div class="MsoNormal"><span style="mso-tab-count: 1;"> </span>To begin your meditation, let your breathing return to normal.<span style="mso-spacerun: yes;"> </span>This week we will meditate on a mantra.<span style="mso-spacerun: yes;"> </span>A mantra is a sound or phrase designed to help the mind focus.<span style="mso-spacerun: yes;"> </span>Our mantra this week is “So Hum Namah”.<span style="mso-spacerun: yes;"> </span>In Sanskrit, “So” means true, “Hum” means self, and “Namah” means turning back to.<span style="mso-spacerun: yes;"> </span>So this phrase roughly translates to “Turning back to my true self.”<span style="mso-spacerun: yes;"> </span>During your meditations this week, repeat to yourself, “So Hum Namah”.<span style="mso-spacerun: yes;"> </span>If you find the mind chatter and life noise creeping in, just return to the repetition of your mantra.</div><div class="MsoNormal">Our goal this week will be to add a second 5 minute meditation session to the day, or continue to meditate once per day for 10 minutes, which ever fits into your schedule better.</div><div class="MsoNormal">Enjoy, and let me know if you have any comments or questions.<span style="mso-spacerun: yes;"> </span>Also, our in studio meditation will begin on Monday, November 7<sup>th</sup> at 6:45pm at Asana Yoga + Dance in Middletown, NJ.<span style="mso-spacerun: yes;"> </span>If you’d like to join us in person, all are welcome!</div><div class="MsoNormal"><br />
</div>Samantha Peterson Yogahttp://www.blogger.com/profile/07413605073258464926noreply@blogger.com0tag:blogger.com,1999:blog-8188729682243453378.post-6344899512715588022011-11-02T07:42:00.000-07:002011-11-02T07:42:35.772-07:00Introduction to MeditationFor those of you doing the 60 Day Mediation Challenge, and even for those of you who are not, here is a video by Deepak Chopra. He provides a brief discussion of what meditation is. Enjoy!<br />
<a href="http://youtu.be/2PF3ngl7fuY">http://youtu.be/2PF3ngl7fuY.</a>Samantha Peterson Yogahttp://www.blogger.com/profile/07413605073258464926noreply@blogger.com0tag:blogger.com,1999:blog-8188729682243453378.post-58644777248197148112011-10-31T20:16:00.001-07:002011-11-01T06:38:59.157-07:0060 Day Meditation Challenge-Week 1<div align="center" class="MsoNormal" style="text-align: center;">Week 1</div><div class="MsoNormal"> What is meditation? It is the practice of relaxing and turning inward. By working to “tune out” the mind chatter, to do lists and worries, meditation offers the unique opportunity to focus completely on yourself and what YOU need. The benefits are numerous, but some of them include stress reduction, calm mind, and an open heart. As we progress through the 60 days, you may find that you have more energy, patience and compassion. That’s meditation! Helping you to live your life rather than muddle through it.</div><div class="MsoNormal"> The first principle of meditation is “Be kind to yourself.” Meditation doesn’t have to be hard, boring or serious! You are engaging in an activity (or non-activity as it were) designed to be nurturing. When you sit for meditation, do so with the spirit of taking care of yourself. Don’t try to control the situation or outcome, and don’t become angry with yourself for doing it wrong. I’ve got news for you! You can’t mess up meditation. As long as you’re sitting and breathing, you’re doing it right!</div><div class="MsoNormal"><u>The Breath</u></div><div class="MsoNormal"> Each week we will practice a new breathing technique that can be used prior to meditation. Breathing before meditation can help to quiet and balance the mind, thereby making your meditation practice more seamless. For week one, we are simply going to observe the breath. For a minute or two before meditation, just sit, close your eyes and breathe naturally. Don’t try to change or control the breath, just observe it!</div><div class="MsoNormal"><u>Meditation Challenge</u></div><div class="MsoNormal"> For week one, our goal is to meditate for at least 5 minutes per day. If you’d like to sit for longer, go for it! But really, all you need to experience the benefits of meditation is five minutes. Remember principle #1: Be kind to yourself! Don’t push too hard or turn this in to a chore.</div><div class="MsoNormal"> To begin: Find a comfortable place to sit, where you will be warm, and can be undisturbed. Set your alarm for 7 minutes (2 for breathing and 5 for meditation). I recommend using your phone’s alarm clock feature and choosing a soothing ring tone. Once you are comfortable, rest your hands in your lap, close your eyes and begin to observe your breath. Don’t worry if you do this for the full two minutes or not, just until you feel your mind quiet down a bit. Now you’re ready to meditate. Our meditation this week will also focus on the breath. For the next five minutes or so, you will sit and breathe. As you breathe in, think to yourself “I am breathing in.” as you exhale, think “I am breathing out.” The repetition of these phrases helps to train the mind to shut out the mind chatter and noise and bring the focus inward. Continue the repetition of these phrases until your alarm sounds. Then take a few moments to sit quietly before gently opening the eyes.</div><div class="MsoNormal">Summary of Week 1</div><div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">1.<span style="font: 7pt "Times New Roman";"> </span>Sit and observe the breath for one to two minutes</div><div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">2.<span style="font: 7pt "Times New Roman";"> </span>Meditate for five minutes repeating phrases, “I am breathing in,” I am breathing out”.</div><div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">3.<span style="font: 7pt "Times New Roman";"> </span>Try to do this once per day this week.</div>Samantha Peterson Yogahttp://www.blogger.com/profile/07413605073258464926noreply@blogger.com0tag:blogger.com,1999:blog-8188729682243453378.post-1582901797793400402011-10-13T08:17:00.000-07:002011-10-13T08:17:56.357-07:00Guided Mediation with Erich SchiffmanRecently, my posts have been about meditation. Meditation is "the real deal" as Erich Schiffmann says. It is the most important part of yoga, but more than that, it is important in life. Science is catching up with the Yogis, and are finding a regular mediation practice profoundly impacts the health and well being of the practitioner. I won't go on about science in this post. Just click on the "om" below to be taken to a 13 minute guided meditation with guru, Erich Schiffmann.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://www.youtube.com/watch?v=yC6ugb8M8D8&feature=BFa&list=FLOpmlm_cJsdZRTsolW8mAiA"><img border="0" src="http://2.bp.blogspot.com/-RmpT1kN7IN0/TpGX4m6MHcI/AAAAAAAAAEU/POF2kviqL9g/s1600/om-symbol-yoga-thumb935331.jpg" /></a></div><div style="text-align: center;"><br />
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</div>Samantha Peterson Yogahttp://www.blogger.com/profile/07413605073258464926noreply@blogger.com0tag:blogger.com,1999:blog-8188729682243453378.post-83416710165466067392011-10-09T05:47:00.000-07:002011-10-09T05:52:03.527-07:00Guided Meditation with Deepak ChopraTake time to meditate today! Click on the link below to experience a 5 minute guided mediation with Deepak Chopra. Besides taking 5 minutes for yourself, the benefits of meditation will extend through the rest of your day. Enjoy!<br />
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<div style="text-align: center;"><a href="http://youtu.be/D56tUOdpgts">http://youtu.be/D56tUOdpgts</a></div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-RmpT1kN7IN0/TpGX4m6MHcI/AAAAAAAAAEU/POF2kviqL9g/s1600/om-symbol-yoga-thumb935331.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-RmpT1kN7IN0/TpGX4m6MHcI/AAAAAAAAAEU/POF2kviqL9g/s1600/om-symbol-yoga-thumb935331.jpg" /></a></div>Samantha Peterson Yogahttp://www.blogger.com/profile/07413605073258464926noreply@blogger.com0tag:blogger.com,1999:blog-8188729682243453378.post-18000331982825950462011-09-28T08:10:00.000-07:002011-09-28T08:10:15.468-07:00Yoga F.A.Q.s Recently, several people have mentioned that they'd love to try yoga, but are a little intimidated by the fact that they don't know much about it, or what to expect when going to a yoga studio for the first time. I don't know how many out there feel the same, but hopefully this post will help clear things up if you feel similarly.<br />
What is yoga? Well I'll tell you what it's not. Yoga is not a religion, nor does is contradict any religions. It doesn't even have to be a spiritual practice if you don't want it to. If you do want it to, yoga will complement any religious belief by promoting compassion, awareness and mindfulness. Yoga can be one or more of many things. It can be an amazing physical practice that will help to promote physical fitness, and a counter balance to many common ailments. It can be a philosophy and a way of life. You can leave your practice on the mat, or bring its principles with you into your life, as many of these principles apply to more than the physical postures.<br />
Who can do yoga? Anyone! You don't have to be flexible, strong, thin, young or even healthy to benefit from a yoga practice. Walk into many yoga studios and you will see people of all ages, shapes and states of health. The point is to fit your yoga practice to your needs.<br />
The decision to actually get up and go to a yoga studio can be a hard one. It's a step outside your comfort zone, and all yoga instructors understand that. Just know that we are thrilled when someone who has never practiced yoga before comes to class! We're excited that we get to share yoga with you. Also know that you are not being judged. Everyone in the class, including the teacher remembers their first foray into yoga and are eager to make it painless for you.<br />
A few things to know before hand:<br />
You'll want to bring your own mat, which can be purchased at most big stores like Target and Walmart, but are also probably sold at the studio. If you sweat, bring a small hand towel, and also a bottle of water (preferably not glass, most studios request that). Dress comfortably, in clothes you can move easily in. Be aware though, that if your top is too loose, it may shift and slide when you do postures where your hips are higher than your head. You may want to wear a top that is form fitting. Dress in layers, especially in cooler weather. You'll want a long sleeved shirt, and maybe socks for when you are meditating, or in final relaxation.<br />
Plan to arrive at the studio about 15 minutes before your first class. You'll need to provide your info, and fill out a health history form before taking class, as well as purchase your class or package. Also, the instructor will probably want to get to know you a bit, and this will give you a chance to ask any questions you may have.<br />
Once you are in class:<br />
Don't stress! Lay your mat out, have a seat and enjoy your first class. Don't push too hard. Although it's hard, it's important to not compete with those around you. Yoga is supposed to feel good, and although the first class may have it's moments of discomfort, every effort should be made to work at your pace.<br />
If you don't like the first class, don't give up! There are so many different types of yoga, and different styles of teaching. There will be at least one that you connect with!<br />
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Samantha Peterson Yogahttp://www.blogger.com/profile/07413605073258464926noreply@blogger.com0tag:blogger.com,1999:blog-8188729682243453378.post-51182446961546826922011-09-23T09:06:00.000-07:002011-09-23T09:11:56.600-07:00Fall Seasonal YogaHappy Autumn! As the weather changes, so do our yoga practices. Click on the picture below to be taken to an awesome 8 minute restorative sequence designed by Melina Meza for the Fall season. 8 minutes!!!! You can do that! Make it your gift to yourself today!<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://www.youtube.com/watch?v=FTKNblQOYos"><img border="0" src="http://2.bp.blogspot.com/-f7wxUhXD9gI/TnyuJ77J6EI/AAAAAAAAAC0/XefadCnGwU8/s1600/fallyoga.jpg" /></a></div>Samantha Peterson Yogahttp://www.blogger.com/profile/07413605073258464926noreply@blogger.com0tag:blogger.com,1999:blog-8188729682243453378.post-1903770214918629972011-09-20T15:07:00.000-07:002011-09-20T15:08:40.728-07:00Pre- Natal Yoga<div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: "Tahoma","sans-serif";"> Yoga can be a great way to physically, mentally and emotionally prepare for childbirth. It helps to improve circulation, strengthen postural muscles, and may help to alleviate minor aches and pains associated with pregnancy.</span></div><div class="MsoNormal"><span style="font-family: "Tahoma","sans-serif";"> </span></div><div class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Tahoma","sans-serif";">Before taking a yoga class, please speak with your doctor to ensure that a yoga practice is appropriate for you during your pregnancy. Also, let your instructor know that you are pregnant so that he or she can make the necessary adjustments and recommendations. </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: "Tahoma","sans-serif";">A few things to know before taking a yoga class while pregnant:</span></div><div class="MsoNormal" style="margin-left: 57.75pt;"><br />
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</div><div class="MsoNormal" style="margin-left: 75.75pt; mso-list: l0 level1 lfo1; tab-stops: list 75.75pt; text-indent: -.25in;"><span style="font-family: "Courier New";">o<span style="font: 7pt "Times New Roman";"> </span></span><span style="font-family: "Tahoma","sans-serif";">Avoid prolonged poses on the back after the first trimester.</span></div><div class="MsoNormal" style="margin-left: 75.75pt; mso-list: l0 level1 lfo1; tab-stops: list 75.75pt; text-indent: -.25in;"><span style="font-family: "Courier New";">o<span style="font: 7pt "Times New Roman";"> </span></span><span style="font-family: "Tahoma","sans-serif";">Avoid poses that stretch the muscles too much, particularly the abdominal muscles.</span></div><div class="MsoNormal" style="margin-left: 75.75pt; mso-list: l0 level1 lfo1; tab-stops: list 75.75pt; text-indent: -.25in;"><span style="font-family: "Courier New";">o<span style="font: 7pt "Times New Roman";"> </span></span><span style="font-family: "Tahoma","sans-serif";">Avoid all poses that put pressure on the abdomen, especially forward folds, twists, and belly down postures.</span></div><div class="MsoNormal" style="margin-left: 75.75pt; mso-list: l0 level1 lfo1; tab-stops: list 75.75pt; text-indent: -.25in;"><span style="font-family: "Courier New";">o<span style="font: 7pt "Times New Roman";"> </span></span><span style="font-family: "Tahoma","sans-serif";">Modify folding poses with legs apart so the belly comes between the legs, and bend from the hips, not the back.</span></div><div class="MsoNormal" style="margin-left: 75.75pt; mso-list: l0 level1 lfo1; tab-stops: list 75.75pt; text-indent: -.25in;"><span style="font-family: "Courier New";">o<span style="font: 7pt "Times New Roman";"> </span></span><span style="font-family: "Tahoma","sans-serif";">Come out of poses very slowly.</span></div><div class="MsoNormal" style="margin-left: 75.75pt; mso-list: l0 level1 lfo1; tab-stops: list 75.75pt; text-indent: -.25in;"><span style="font-family: "Courier New";">o<span style="font: 7pt "Times New Roman";"> </span></span><span style="font-family: "Tahoma","sans-serif";">Feel free to use the wall to support certain poses.</span></div><div class="MsoNormal" style="margin-left: 75.75pt; mso-list: l0 level1 lfo1; tab-stops: list 75.75pt; text-indent: -.25in;"><span style="font-family: "Courier New";">o<span style="font: 7pt "Times New Roman";"> </span></span><span style="font-family: "Tahoma","sans-serif";">Avoid standing motionless for long periods of time.</span></div><div class="MsoNormal" style="margin-left: 75.75pt; mso-list: l0 level1 lfo1; tab-stops: list 75.75pt; text-indent: -.25in;"><span style="font-family: "Courier New";">o<span style="font: 7pt "Times New Roman";"> </span></span><span style="font-family: "Tahoma","sans-serif";">Do not attempt to learn advanced or inverted postures during pregnancy.</span></div><div class="MsoNormal" style="margin-left: 75.75pt; mso-list: l0 level1 lfo1; tab-stops: list 75.75pt; text-indent: -.25in;"><span style="font-family: "Courier New";">o<span style="font: 7pt "Times New Roman";"> </span></span><span style="font-family: "Tahoma","sans-serif";">Remember to breathe freely throughout the class. Speak with your instructor about which breathing techniques to avoid during pregnancy.</span></div><div class="MsoNormal" style="margin-left: 75.75pt; mso-list: l0 level1 lfo1; tab-stops: list 75.75pt; text-indent: -.25in;"><span style="font-family: "Courier New";">o<span style="font: 7pt "Times New Roman";"> </span></span><span style="font-family: "Tahoma","sans-serif";">It is normal to feel fatigue, especially during the first and third trimesters. Trust your body, rest when you need to, and avoid any pose that doesn’t feel right.</span></div>Samantha Peterson Yogahttp://www.blogger.com/profile/07413605073258464926noreply@blogger.com0tag:blogger.com,1999:blog-8188729682243453378.post-42991859964036364772011-09-06T06:59:00.000-07:002011-09-06T07:02:43.561-07:00MeditationJust wanted to share a guided meditation from Rainbeau Mars. Click the link:<br />
<a href="http://youtu.be/HYpQXIp8NW8">http://youtu.be/HYpQXIp8NW8</a> and enjoy 10 minutes of "me time".<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-ONt-bsGW-mY/TmYn77U0spI/AAAAAAAAACM/OPqyxhUGMmo/s1600/B3EAEE6C18EAFD0050F174_Large.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-ONt-bsGW-mY/TmYn77U0spI/AAAAAAAAACM/OPqyxhUGMmo/s320/B3EAEE6C18EAFD0050F174_Large.jpg" width="320" /></a></div>Samantha Peterson Yogahttp://www.blogger.com/profile/07413605073258464926noreply@blogger.com0tag:blogger.com,1999:blog-8188729682243453378.post-54774344298828386982011-08-29T18:28:00.000-07:002011-08-29T18:28:21.992-07:00Pose of the Week: Bridge PoseWhew! Thought I wasn't going to be able to get online tonight what with all this post hurricane craziness! This week's pose is Setu Bandha Sarvangasana, or, Bridge pose. Not only will this pose help you to de-stress, it will also help you to release the tension held in the chest, shoulders, and neck. Other benefits include improved digestion, reduction anxiety, fatigue, backache, headache, and insomnia and is beneficial for those suffering from asthma, osteoporosis, high blood pressure and sinusitis.<br />
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To begin, lie on your back on the floor, arms and palms flat on the mat alongside the body. Bend the knees, and place the bottoms of the feet on the mat, bringing the heels in close to the sitting bones. Pressing your arms and inner feet into the floor, tuck the tailbone, and lift the hips off the floor. Continue lifting the hips until the thighs are about parallel to the floor. Keep the inner thighs engaged and try not to let your knees splay out. If comfortable, bring your hands together underneath you and clasp them together. Begin to work your shoulder underneath you, opening your chest and sternum towards your chin. Rest here and breathe for about 30 seconds. When coming out of the pose, release your shoulders, and carefully roll down thorough the spine, keeping the abs engaged to protect the back. <br />
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If you have any neck injuries or issues, avoid this pose or practice it under the guidance of an experienced instructor.<br />
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To make this a restorative pose, place a block or bolster under the sacrum (the large, triangular bone at the base of the spine) and rest the pelvis on it.<br />
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Samantha Peterson Yogahttp://www.blogger.com/profile/07413605073258464926noreply@blogger.com0tag:blogger.com,1999:blog-8188729682243453378.post-71753201112913092742011-08-22T13:25:00.000-07:002011-08-22T13:37:57.592-07:00Monday's Pose of the weekThe transition from August into September usually means a return to a hectic schedule, which can bring with it stress, fatigue and over stimulation. This week's pose is a helpful tool to combat these conditions. Balasana, or Child's Pose is a restorative pose that offers an opportunity to quiet the mind, go inside, and take a break from a hectic schedule.<br />
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To begin, kneel on the floor with your big toes touching, and sit on your heels. Bring your knees about hip width apart. Exhaling, lean forward over your thighs, and bring your forehead to rest on the floor. Allow you arms to rest alongside the body with the palms facing up. Stay here and breathe anywhere from 30 seconds to a few minutes. If it's uncomfortable to sit on your heels, place a rolled up blanket between your thighs and calves. If resting your forehead on the floor is not comfortable, place a block or pillow in front of you and rest forehead on that. This pose should be avoided if you are pregnant, have diarrhea, or knee issues or injuries.<br />
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Enjoy, and remember to breathe deeply!<br />
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Samantha Peterson Yogahttp://www.blogger.com/profile/07413605073258464926noreply@blogger.com0tag:blogger.com,1999:blog-8188729682243453378.post-84493443988918997892011-08-15T17:22:00.000-07:002011-08-15T17:25:55.233-07:00Pose of the Week: Mountain Pose Mountain Pose, or Tadasana, is a foundational pose in any yoga practice. It serves as the starting point for many poses and sequences, but by itself can help to improve posture, reduce flat feet, ease sciatica, and strengthen knees, thighs and ankles.<br />
To practice Tadasana, come to a standing position. Allow the arms to hang neutrally at the sides. Look down at your feet, and position them so that the base of the big toes are touching, and the heels are slightly apart. Sway back and forth, side to side, and explore the different extremes before coming to a standstill at center. Firm the thighs and lift the knee caps. Lengthen your tail bone towards the ground, and keep your abdominals engaged but not tense. Slide the shoulder blades down the back and keep the shoulders back, but relaxed. Float the head and the neck directly over the pelvis, and imagine a line of energy running through the mid line of the body. Soften your eyes and your face, and breathe for 1 to 5 minutes. <br />
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Samantha Peterson Yogahttp://www.blogger.com/profile/07413605073258464926noreply@blogger.com0tag:blogger.com,1999:blog-8188729682243453378.post-85496565643373976152011-08-08T19:02:00.000-07:002011-08-08T19:02:29.262-07:00Yoga Pose of the WeekStarting tonight, every Monday night I will post a pose of the week. Along with a picture, there will be a description of the pose. I hope this will help you to learn the benefits of each pose, and maybe incorporate it into your own practice.<br />
This week's pose is <u>Ado Mukha Svanasana</u><br />
Also known as Downward Facing Dog, it is one of the most known poses, and an integral part of any practice. It does double duty as an energizing pose, and also one that becomes a resting pose during vigorous practice. The Sanskrit is pronounced: AH-doh MOO-kah shvah-NAHS-anna. If you have Carpal tunnel syndrome, or Diarrhea, please do not attempt this pose, and make your instructor aware of your condition. If you have High blood pressure or a headache: Support your head on a bolster or block, ears level between the arms, after getting a doctor's OK to practice. Also, if you are pregnant, please avoid this pose late term, and always get a doctor's approval before practicing while pregnant.<br />
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Begin on hands and knees, shoulders directly over wrists. Tuck your toes, and push your hips up until you come into an inverted "V". If you find your heels are very high off the mat, walk your feet in a bit until your are able to sink them a little further down. Be sure to press your hands into the mat evenly, and also that your head and neck are relaxed, but between the arms. Hold this pose anywhere from 1-3 minutes.<br />
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Samantha Peterson Yogahttp://www.blogger.com/profile/07413605073258464926noreply@blogger.com0