Yoga in Florida: Explore the Benefits of Yoga

Hip Hop Yoga Music Mix

2009-03-20T11:15:00.004-04:00

Yoga + Hip Hop = Power Flow Yoga Class

I've taken my two favorites and combined them together. I teach a wide variety of people each week and I try to cater my music to everyone's liking. I create a wide variety of yoga mixes and this is just one of the many.

I don't play lyrical hip hop in my Gainesville yoga classes ( as much as I want to) but I do play instrumental hip hop from great artists like A Tribe Called Quest, Beastie Boys, and Atmosphere mixed with some Afrobeat artists like Fela Kuti.

Good music mixes for yoga are hard to find, so I've taken artists' music I love and brought a whole new element of movement to it.

1 - Sabrosa - Beastie Boys
2 - The Woman With Tattooed Hands (instrumental) - Atmosphere
3 - Mama's Always on Stage (instrumental) - Arrested Development
4 - Jeun Ko Ku (Chop N' Quench) - Fela Kuti & the Africa 70
5 - Track Name Unknown - Mr. Mind
6 -Shambala - Beastie Boys
7 - Electric Relaxation (instrumental) - A Tribe Called Quest
8 - Lebanese Blonde - Thievery Corporation
9 - Party for the Fight to Write (instrumental) - Atmosphere
10 - Track Name Unknown - Nujabes
11 - Downtempo Track - From mrbluthc
12 - Downtempo Track - From mrbluthc

Still gonna keep the Gainesville community alive with some good tunes and hip hop yoga style...send me any suggestions my way.

Days 2 & 3 of Yoga for Detoxification

2009-03-03T14:39:00.002-05:00

Day 2's menu consisted of:

Breakfast: Fruit smoothie made with blueberries, strawberry's, vanilla yogurt and apple juice (yummy)

Lunch: Fresh greens with veggies and organic basalmic dressing, left over quinoa with raw veggies, juice

Dinner: Black bean stew and salad

It was challenging to maintain this detox diet into day 3. I ate oatmeal for breakfast, and then went on a great bike ride with my friend Allie, owner of Allie Bags (who designs handmade yoga bags).

The bike ride had worked up such an appetite we went to The Swamp for some delicious Blue Moon (hey that's made of hops and barely right) and chips and salsa. And that's when I converted back to my regular diet of mostly healthy meals ;)

During the detox I would do a yoga practice. Day 2 I practiced in my studio space a vinyasa flow routine and it was wonderful release. I definitely noticed a difference in my body and mind from the detoxification. It was an experience and I look forward to trying it again, maybe once a month or something. Either way, it made me more conscious of what I consume.

Yoga Detox Diet: Getting Started with Day 1

2009-02-24T12:04:00.003-05:00

Imagine your body full of petrochemicals and industrial toxins. These toxins come from pesticides, plastics, flame retardents, and heavy metals from the environment---you name it and you've probably consumed it at one point in time.

I recently returned from a 4 day snowboarding trip in West Virgina and a pit stop in Atlanta. My belly was full of delicious food the entire time and now I feel janky, toxic and over weight. When we travel, we consume alot of processed foods and fatty foods and I am I certainly feeling the effects.

I was reading the newest Yoga Journal and there's a detox article in there with a yoga practice and a yoga diet. I figured now was a good of time as any to give it a try. Some of the recipes have pretty lengthy ingredients so I may stray away and have something else for that meal, we'll see. As for the yoga practice, I'm incorporating the reccomended poses to squeeze the body of toxins in to my classes this week.

- High Lunge

- Parsvottanasana

- Utkanasana (Variation with a twist)

- Locust

- Reclined Twist

- Reclined Bound Angle

- Legs-up-the-wall

- Savasana

Day 1

Breakfast: (which I'm eating now) consists of cooked quinoa, a grain and some trasil mix with pistachios, pecans, cashews and dried cranberries. It's not very flavorful but it's edible. Water with lemon is my beverage.

Lunch: On the menu is herbal tea, Kitchari (which I may just pick up at the local health eatery in town) and steamed collards with Lemon Miso dressing.

Dinner: Bowl of mixed fruit, broccoli, kale, onions, chick peas sauteed in olive oil, and a baked sweet potato.

Snacks: Almond Milk, Fresh fruit, homemade fruit smoothie, baked beets (ick!), vegetable juices, oatmeal, raw carrots, celery, cucumbers, and radishes, salads with Lemon Miso dressing.

Gentle Yoga Class (Using the Wall as a Prop)

2009-02-13T09:42:00.010-05:00

I've been incorporating more props, such as blocks, straps and blankets into my Gainesville gentle yoga class. But today, we used the wall, which in my opinion is one of the best props to use. People come to gentle yoga classes because that's the yoga they want. They may have back, neck or knee issues, or even recovering from surgery. Keep that in mind when you're teaching. Use props and get off your mat when teaching and remind your students to breathe.

Here is the gentle yoga class routine I taught this morning in case you'd like to teach it yourself. This routine is great for beginners and seniors. It's not a vigorous yoga class but a gentle, restorative, energizing class. Don't forget to remind your students to breathe.

And remember, it's not how yoga looks, but how it feels.

Floor Work
- Breath Awareness
- Sacral release (rock the the clock)
- Shoulder and upper body stretching
- Easy pose forward fold

Core Movement
- Cat/Cow spinal movements
- Side Gate
- Forward fold (hold elbows release tension)
- Surya Namaskar A (Sivanada style) (start with left leg back, repeat right, use blocks for lunges)

Wall Work
- Downward dog (walk hands up and down, legs out and in, play around with it, chest towards floor and pull arm pits in, engage arms into shoulder sockets)
- Warrior 3
- Forward Fold
-Chair (shoulders reach back, start with hands on hips, then raise arms by ears, extend through chest)
- Forward Fold
- Dancer (using strap around one ankle and wall for hand, play around with it, try a short dancer first then a long, extending through arms)
- Wide Legged Forward Fold

Floor Work
- Wide leg seated foward fold
- Pigeon on back (great alternative)
- Reclined twist
- Restorative Bridge (use block under sacram, palms face up, eyes close and practice breath awareness)

Yoga Nidra
- Svasana (corpse pose)
- I usually end my gentle classes with yoga nidra, which is yoga sleep. 1 hour of effective yoga nidra is equivalent to 4 hours of sleep. I recommend the Yoga Nidra book (Paperback)by Swami Satyananda Saraswati

Join me on Fridays from 8 - 9 AM for my Gainesville gentle yoga class at Haile Plantation. The cost is $15 for non member and $10 for members.

Anyone can do yoga. Explore the benefits and live a healthy life. Namaste.

Get your Valentine Partner Yoga at Sanctuary Yoga

2009-01-29T13:23:00.002-05:00

Valentine's Day is just around the corner...looking for the perfect something for your friend or loved one?

On February 7th, from 1:00 PM - 3:30 PM, Sanctuary Yoga in Gainesville, FL will be having a Partner Yoga Workshop.

"Partner Yoga is a unique physical and spiritual practice that uses specific movements and poses (asanas) to focus the mind and increase strength, flexibility and stamina. Partners rely on each other’s support to keep correct body alignment, balance and concentration. Partner Yoga is uplifting, inspiring and delivers a diverse range of benefits to a wide range of people at all levels of yoga practice from beginners to advanced practitioners. Some knowledge of basic yoga postures is helpful but not necessary.Join Ann and Lori in this fun experience of using the support of a friend or loved one to take your practice to new understandings and depths."

You can register and find more details here: http://www.yogagainesville.com/workshops/

You can check out partner yoga here: http://tinyurl.com/ckkry8

If you just want to try yoga on your own, come to my yoga classes in Haile Plantation. (click on Yoga Classes)

Namaste.

The Meaning of OM

2009-01-29T13:10:00.005-05:00

At the end of yoga class, sometimes even before, your teacher may lead everyone in chanting OM (aum).

What is Om?
Om is called the "Pranava," a Sanskrit word meaining life force (prana) and life-giver.

I encourage my students to participate in chanting Om, although its not required. Chanting OM is perfectly harmless and can be done regardless of your spiritual beliefs. It’s actually really satisfying sound to just let rip!

You should try it...don't be shy...one of the most importatnt things that yoga teaches us is not to place judgement on ourself or others.

Why do we "Om?"

You can meditate with the mantra Om, this is called “Om yoga”. Try it...repeat “om” in unison with your breath. The purpose of this is to become free from suffering and limitation. Om yoga is discussed in many sacred yoga and Hindu texts, such as the Upanishads, the Bhagavad Gita, and Patanjali’s Yoga Sutras.

Some people find that the chanting of helps their breathing become more regular and slower. aiding in mental focus and relaxation, hence why yogis like to start or end their yoga practice by chanting Om.

“Om,”A Little Word but Powerful Meaning

There is a ton of information on the Web about the meaning behind Om. You may even notice is sounds similar to "home" and "amen" when you chant those words, comforting your the mind and soul.

Here are some of the writings about Om from ancient writings that helped form yoga traditions:

Om is the root of all sounds. Every other sound is contained in That, and It is used to take one beyond all sound. - Sri Anandamovi Ma

The Self is of the nature of the Syllable Om…Meditate on Om as the Self - Mandukya Upanishad 1.8.12, 2.2.3

God’s voice is Om –Yoga Sutras of Patanjali 1:27

Good Every Day Advice

2009-01-22T15:46:00.001-05:00

From http://www.inspirationpeak.com/ this is great advice:

Sometimes we feel that we've got to climb a mountain or raise a monument to leave our mark on the world. What we fail to recognize is that often we make a difference simply by existing, by handling what life gives us. Maybe the way we deal with our challenges and our rewards inspires someone else to achieve worthwhile things in their own life.

Blaine Lee
Inspirational Author and Speaker

Macho Men Do Yoga

2009-01-04T23:19:00.008-05:00

Listen up accident and injury prone athletes, real men do yoga...macho men... strong or weak, ripped or scrawny, young and old, flexible or inflexible, to lose weight, reduce stress and much more. In fact, before yoga was Westernized in India, only men were allowed to practice yoga. There's even a book about real men doing yoga where athletes share how much yoga has benefited their focus, strength and reduce muscle sprain.

And guess what fellas? Flexibility is not a requirement for yoga, but breathing and having an open mind is. Practice yoga poses for men before you go to a yoga class and you may feel more comfortable in a group class environment.

If your having back pain from yard work, headaches from your wife/girlfriend, foot pain from uncomfortable golf shoes, road rage from rush hour traffic, forgetfulness, hangovers from too much tailgating, stress from work or school, then try some yoga recommendations from Men's Health Yoga Center.

Gainesville sports teams, including the University of Florida Gator football, basketball and soccer teams would benefit immensely by incorporating athlete yoga (at least once a week) into their sports conditioning. Yoga will improve a player's flexibility, mindset and reduce injury. As I continue to eagerly await for Gator Football Coach Urban Meyer and Gator Basketball Coach Billy Donovan to book me to teach yoga for UF athletes, I'll continue to emphasize how important it is for men to try yoga and stick to it. You have my garuntee that yoga will only bring you better health and well being for the New Year.

Good luck to the Gators this upcoming week too! It's great to be a Florida Gator! Chomp chomp chomp! Beat OU!

Bring Positive Intentions with Yoga

2009-01-03T23:04:00.001-05:00

Each and every day we create a sankalpa and embed it in our body and mind, whether we realize it or not. "Sankalpa" is sanskrit and it means "will, purpose, or determination." To make a sankalpa is to set an intention—very similar to a New Year's resolution. Every thought, intention and determination you make, whether positive or negative is bound to come true. Sankalpa's are often stated mentally to yourself during yoga nidra as well, such as "I am experiencing vibrant health" or "I am experiencing peace in my life."

I read in Yoga Journal "While a resolution often zeros in on a perceived negative aspect of ourselves (as in, "I want to lose weight, so no more chocolate chip cookies or ice cream or cheese"), a sankalpa explores what's behind the thought or feeling ("I crave chocolate chip cookies or ice cream or cheese when I'm feeling stressed or sad. I will set an intention to become conscious of this craving and allow my feelings to arise and pass, rather than fill up on fats")."

State your intention for the New Year with exploring the benefits of yoga. Begin your year healthy, happy and motivated with yoga in Gainesville.

Starting Monday, January 5 there is a new Haile Plantation yoga class schedule.

You can find the schedule on my Gainesville Yoga web site. I teach three classes a week at the Haile Plantation Fitness center; a gentle yoga class, power yoga class and beginners yoga class.

In addition to my private yoga instruction with Lavanya Yoga, I will also be teaching at Zen Fitness, a new fitness center in Gainesville, Florida. I expect to have the schedule of classes posted soon.

Try Yoga for the New Year 2009

2009-01-02T09:40:00.009-05:00

Yoga for the New Year 2009 can benefit you both mentally and physically. The physical benefits of yoga includes weight-loss, toned muscles, increased flexibility and detoxification. The mental benefits include reduced stress, calm mind, awareness and peace. Try yoga classes in Gainesville or even start by getting a yoga DVD or yoga book for beginners.

May peace fill all the empty spaces around you
And in you, may contentment answer all your wishes.

May comfort be yours, warm and soft like a sigh.
And may the coming year show you that every day
is really a first day, a new year.

Let abundance be your constant companion,
so that you have much to share.

May mirth be near you always,
like a lamp shining brightly
on the many paths you travel.

May you be true love.

Author Unknown

But Very Much Appreciated!

Five Beautiful Poems To Read On New Years Day

Rest Well with Yoga Nidra (yoga sleep)

2008-12-29T01:32:00.003-05:00

Yoga nidra means yoga sleep. You lie on the floor in corpse pose and let everything go. One hour of effective yoga nidra is effective to four hours of sleep. Need I say more? Yoga nidra is a great way to relax as well. Typically, after my gentle yoga class I will have my students practice yoga nidra. It's a guided meditation to bring you relaxation, positivity and rejuvination.

My yoga teacher, Sara Devi has a yoga nidra podcast you can listen to on her Web site. Make yourself comfortable with some bolsters and blankets and rest well.

Relieve Back Pain with Yoga

2008-12-22T01:20:00.002-05:00

Men always complain about their lower backs hurting. Men hold the majority of their stress in their lower back.

YOGA BENEFITS THE BACK BY:

Relieving your lower back pain
Increasing your flexibility
Strengthening your spinal and preventing future injuries
Lengthening your hamstrings on the back of your legs
Opening up your shoulders

You can do forward folds, either sitting, inverted or standing...the choice is yours. Do what yoga pose is most comfortable for you and while you breathe, deepen your inhalations and lengthen your exhalations broadening your back.

Practice these stretches for relief of back pain frequently, holding them comfortably for 5 to 10 breaths.

Cat Stretch - Start out on your hands and knees with a flat back, in a human table position. Place your hands, fingers spread wide directly under your shoulders, eyes of the elbows facing one another and knees directly under the hips. Head is held loosely as you gaze at the floor between your hands. Inhale, and as you exhale, arch your back toward the ceiling, tuck your chin in to your chest so that you are looking at your navel, and tuck your tailbone underneath. Hold, then release back into table position.

Downward Facing Dog - Place your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, fingers spread wide, eyes of your elbows facing each other and turn your toes under. Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press your chest towards the floor. Continue breathing as your press your thighs back into your femurs and stretching your heels onto or down toward the floor. Firm your outer thighs and roll the upper thighs inward slightly while continuing to firm the outer arms and press the bases of the index fingers actively into the floor. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone. Keep the head between the upper arms.

Modified Downward Facing Dog - (using the wall as a prop)If you have severe back pain, use the wall as a prop, and place both hands on the wall (same alignment as above) and walk them down to where it's comfortable for you. Also try taking the legs wider will open up your lower back muscles.

Sphinx - Lie on your belly, legs side by side extended. Firm your tailbone toward your pubis and lengthen it toward your heels as you rotate your thighs inwardly. This helps broaden and lengthen your lower back and sacrum (the downward-facing triangular bone at the back of your pelvis). Reach actively through your toes behind you as you continue to lengthen your tail toward your heels to protect your lower back. Your buttocks should be firm but not clenched. While your legs are active, your tongue, eyes and brain should be quiet. Now set your elbows under your shoulders and your forearms on the floor parallel to each other. Inhale and lift your upper torso and head away from the floor into a mild backbend. The final step to building a solid foundation in Sphinx Pose is to bring awareness to your lower belly, the area just above the pubic bone and below the navel. Lightly draw it away from the floor to create a dome that rounds up toward your lower back lengthening the sides of your torso. This is very subtle—soothing your lower back and awakening your upper back.

Childs - Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips. Exhale and lay your torso down between your thighs bringing your hips to heels. As you broaden your sacrum across the back of your pelvis, lengthen your tailbone away from the back of the pelvis and bring your forehead to the floor. Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders toward the floor. Feel how the weight of the front shoulders pulls the shoulder blades wide across your back.

Beginner Yoga Tips

2008-12-17T01:36:00.002-05:00

The first thing people say to me when I tell them they should try yoga is "I'm not flexible." Most of the time, it’s men who make this statement (sorry to call you out like that fellas).

Well listen up inflexible people, male or female...you don't need to be flexible to practice yoga. Yoga was originally practiced by men; they would sit all day meditating. The physical practice of yoga didn't start until their bodies began to deteriorate from sitting so long. The only requirement for learning and practicing yoga is that you have an open mind, you're alive and breathing.

YOGA TIPS FOR BEGINNERS:

1. Breathing is the most important part of yoga. Focusing on your breath during poses can help you soften and go deeper in poses. Breathe into areas of your body that contain tension. As you exhale visualize tension dissolving and releasing from your body.

2. Wear the proper yoga attire. Avoid wearing socks, unless it's yoga-friendly socks, specially made to practice yoga with...the one with grips on the bottom. Regular socks can cause injury because you will slip on the mat. Make sure you also wear comfortable clothing that allows your body to breathe.

3. Release your ego...there is no competition in yoga. Listen to your body and don't force a pose. If you fall out of a pose, are tired or out of breath, simply go into a resting pose like child's or downward-facing dog. This is your practice and your body so make sure you honor it.

4. Avoid heavy meals before your yoga practice. I once made this mistake. You cannot practice yoga to your full potential with a stomach full of food. Eating a piece of fruit or having a cup of tea before your practice is ok, but avoid a Thanksgiving feast prior to your yoga practice.

5. Practice with acceptance. Place no judgment on yourself. No judgment means no injury. Some days you may find your balance or flexibility is better than others. I sure do. You have good yoga days and not so good yoga days. Practicing with awareness is important. Listen to your body and don't force it if it's screaming in pain.

6. Look within yourself. Do what's right for you... it is your body not the person's next to you with their arms twisted behind the back and head on the floor. Look within yourself and feel what's going on inside with your body. Practice a pose and return to back to mountain pose, closing your eyes and noticing any effects within your body from the pose.

7. Move with grace riding your breath. Use minimal energy and practice effortlessness, as you float from pose to pose riding your breath. You can achieve this by using small muscles to activate large muscles while in poses. Channeling lines of internal energy and power during poses and your everyday life conserves your life force.

Yoga for Stress Management

2008-12-09T13:27:00.000-05:00

Your life can get crazy. I know my life gets crazy and sometimes I have to step back and reflect before I take action or react on my emotions.

"That's life, that's what all the people say. You're riding high in April, shot down in May.But I know I'm gonna change that tune, when I'm back on top, back on top in June." - Frank Sinatra

Life is full of situations out of our immediate control. It is what it is. The past few weeks I've been dealing with a lot of challenges in my day-to-day life. Between the stresses of work and family (it's times like these, where everything seems to be crashing down upon me), that I realize how much yoga has saved me from completely freaking out and losing it. I've encountered many people who seek yoga to help with their stress management and I can completely relate.

Before I realized yoga was my path in life, I would handle situations completely the wrong way. Reacting before I think of how I feel and why I feel the way I do. I've made progress with my own stress management when I'm off my yoga mat but I still have the occasional "freak out" where I handle the situation the completely wrong way. Rather than judging myself for the way I handled the situation, I try to reflect on what I could have done better and how I can apply that lesson in the future.

As a Gainesville yoga teacher, I try to teach others breathing techniques or certain yoga poses in class that they can take with them and use in stressful situations. I feel good teaching others yoga. I feel good knowing that I am helping others learn how to cope with their struggles in their own lives. I don't know my students struggles or stresses, but what I do know is their calm expressions, bright smiles and glows on their faces as we end class. It's at that point I know I've reached them, hopefully for the better.

Lately, I've received great feedback from students (and even client's from my full time job who have sought yoga advice via email). My students have said to me "I'm hooked!" and "I am definitely experiencing benefits from the classes!" and “I definitely felt better the next day after your class!"

I feel satisfied knowing that they too are learning to manage their stress through yoga. Incorporating a yoga practice with pranyam, meditation, and asana practice quiets and calms the mind. Sometimes I leave a class that I've taught and realize that I too needed to be reminded to breathe...not only while practicing on my yoga mat but also off. A simple reminder is all it takes sometimes to bring our perception of "how bad things are" to "things could be way worse and I'm grateful for where I'm at and how far I've come."

It's important we learn to accept things and situations for what they are. Sometimes, things are just out of our control and accepting that is the first stepto turning your attitude around and managing your stress.
For Gainesville Yoga Classes and Gainesville Meditation and Relaxation check out the Haile Plantation Yoga Classes.

Yoga Makes Life Easier

2008-12-05T13:36:00.000-05:00

A great reminder popped up on my iGoogle page today: “The next time you are really upset, take the opportunity to have yourself a good cry. Life is suffering. There is always bad to counter good and vice versa. Have a good cry. It is one of the best meditations you can have, though you do not want to overdo it. Picture yourself sitting on the bank of a gentle river and, from time to time, see a log come floating down the river. Follow the log, observing it floating past and out of sight.”

I've been told, “life is not meant to be easy. Life is meant to be hard.” Lately, I feel like life has been on super hard mode for me...pretty much beyond hard, cranked up to expert level. On that note, I am super thankful to have yoga in my life since it essentially makes my life easier.

Remembering to breathe is the hardest part though. Once you learn to recognize you are not breathing, you can become aware and it makes situations a lot easier.

I encourage you to become aware of your breath not only in your yoga practice but in everyday situations. Yoga is a way life, practice it often. For yoga in Gainesville, check out my Gainesville yoga classes.

Breathing is the Most Important Part

2008-11-28T15:17:00.000-05:00

Breathing is the most important part of a yoga pose. Ujjayi (oo-jy-ee) breath, also called conqueror breath is a great breath for beginner yogis. I frequently teach it to my Gainesville yoga students. Here are the steps to practice Ujjayi Breath.

1. Seated in an easy pose, with legs crossed or in half lotus, begin lengthening your spinal column with your shoulders relaxed.

2. Inhale through your nose, then exhale slowly through a wide-open mouth. Direct the out-going breath slowly across the back of your throat with a drawn-out HA sound.

3. Repeat several times, then close your mouth. Now, as you both inhale and exhale through your nose, direct the breath again slowly across the back of your throat. Ideally, this will create, and you should hear, a soft sea-shell sound...similar to Darth Vadar.

4. This sound, called ajapa mantra (ah-JOP-ah mahn-trah) the "unspoken mantra," slows down and regulates your breath, allowing you to focus your awareness on your body and mind.

Yoga at Work

2008-11-14T15:32:00.000-05:00

Promoting wellness in the workplace is extremely important for company morale and productivity. Yoga in the workplace is becoming more and more popular...Nike, HBO, Ben & Jerry's, Forbes and Apple offer on-site yoga for their employees...so why shouldn't you?

CAUSES OF EMPLOYEE MENTAL STRESS

Working with deadlines
Heavy workload
Conflicts with colleagues and clients
Job insecurity
Lack of training
Poor organization or management

YOGA WILL BENEFIT YOUR EMPLOYEES BY:

Relieving stiff joints and muscles
Improve posture
Increase circulation
Reduce the risk of RSI (repetitive strain injury)
Ease eye strain
Alleviate stress
Promote well-being

I frequently do sun salutations, handstands and headstands in my office at work. When I'm encountered with a stressful situation and I can't immediately bust out a warrior yoga pose, I practice Ujjayi Breath. It's amazing how a few deep breaths and yoga poses can transform your stress and frustration to peace and acceptance.

I'm suprised that more companies don't have yoga in the workplace. If your company doesn't offer yoga at work, don't fret...here are some office yoga exercises you can do in the comfort of your own office.

For Gainesville Yoga in the Workplace classes contact Raina.

Benefits of Yoga

2008-11-02T15:37:00.000-05:00

I recently wrote a yoga article about the benefits of yoga for a local Gainesville/Ocala magazine, Home: Living in the Heart of Florida. You can view the entire yoga article here on page 39.
There are many physical and mental benefits of yoga. No matter what the desired end result, the only requirement during your yoga practice is you listen to your body and honor it in that very moment. There is no competition in yoga. In your yoga practice, you should do what feels right for you.

The physical practice of yoga tones and stretches the muscles, improving flexibility while lubricating joints, ligaments and tendons. You may or may not notice that your mind and body can become lost in day-to-day activities. Yoga restores not only your physical but mental capabilities. The average pair of human lungs can hold about six liters of air but only a small amount of your lung capacity is used during normal breathing. Full deep breathes within a yoga pose have been proven to help your mind-body awareness.

Anyone can do yoga---whether young or old, flexible or stiff, tall or short, aspiring athlete or professional couch potato the first step is accepting yoga into your life. Find a class that best meets your individual needs or seek private yoga instruction.

Start November off right by balancing your body and mind with yoga classes in Gainesville.

Gainesville Chair Yoga

2008-10-23T17:55:00.000-04:00

Anyone can do yoga. This week I was teaching a hatha chair yoga class for seniors at the Gainesville Healthcare Center. Chair yoga is a gentle yoga practice using a chair rather than a yoga mat. Chair yoga students can be of any age or experience level. Many of the seniors were in wheelchairs and others were just seated in chairs which didn’t even matter since we remained seated for the entire practice.

We started our Gainesville chair yoga by focusing on our breath and taking deep inhalations and exhalations. Next, we warmed up our fingers, wrists and shoulders, eventually incorporating full upper-body movements and gentle twists. We also chanted the vowel sound of our names simultaneously creating the sound of “om.” I ended the chair yoga practice with a yoga nidra for seniors focused around bringing love into our hearts and growing strong spreading love to others around us.

The seniors’ responses after the 30 minutes of chair yoga were amazing! It felt wonderful to see all of the seniors smiling and rejuvenated from our chair yoga practice. The subtle yoga movements stretching and detoxifying our arms, fingers, wrists, shoulders, and spine increased our bodies circulation. The breathing all increased the oxygen flow into our bodies. What was most amazing to me, being a power and ashtanga yogi was how much I could taste the toxins in my mouth from such small gentle movements…sometimes it’s the gentle yoga practice that were receive the most benefit from. Think about it...t’s the little things we take for granted, like wiggling our fingers and bending our wrists.

I look forward to teaching more seniors yoga at other Gainesville Healthcare facilities. Incorporating wheelchair yoga for seniors at these facilities will benefit seniors physically and mentally. Contact Yogi Raina today to setup your Gainesville chair yoga class for seniors, group and private lessons available.

Awareness of the Self

2008-10-21T18:00:00.000-04:00

A good friend of mine called me the other day to share with me the following reminder: "When the position becomes uncomfortable, note how your ego/self wants to be released from the the discomfort. Observe this truth without condeming it or identifying with it. Keep your mind relaxed. Let your soul tell you when to end the meditation."

Awareness of the self and releasing discomfort not only applies to your yoga practice but with any situation in your life that is uncomfortable. It could be a relationship or job, a living situation or even way of life.

Use yoga and meditation to become aware of your self. Release your ego and let go of the oars. Follow your inner vibrations...float downstream rather than struggling upstream.

Yoga Breathing for Sinuses

2008-10-16T17:59:00.000-04:00

Inverted yoga poses, such as downward-facing dog and half moon help with sinus congestion, as does certain breathing techniques like Lions breath. For a quick fix, try this pineal yoga breath for sinus relief.

The Pineal Gland Breathing Technique relieves sinus congestion and pressure from sinus headaches. It also increases your depth perception.

PINEAL BREATH FOR SINUS RELIEF

1. Place your pinky fingers to the outside of your nostrils, ring fingers on the outside of the bridge of your nose. middle fingers right by the crevices of your inner eye lids, and thumbs in your ears.

2. Take a long deep inhalation through your mouth like your sucking air through a straw.

3. Tilt your head up and exhale slowly out of your mouth making a hissing noise.

4. Repeat this breath 3-5 times.

Schedule your custom yoga class for sinus relief with Gainesville yoga teacher Raina Van Cleave.

Yoga on the Beach at Anna Maria Island

2008-10-15T13:39:00.000-04:00

Every Fall, as Mother Nature sheds her Summer skin and transitions into her Fall wardrobe, I’m with my family at the beach house on Anna Maria Island. And let me just emphasize that I'm on the verge of going crazy from too much family time. Here I am trying to maintain my cool among all the craziness, chaos, drama and over-planning (bless their lil' souls) making me need to retreat to a yoga sanctuary. And I had actually looked for yoga classes in the area but the local studio's yogis are on vacation...isnt' that ironic? So, I made my retreat to the sand, under the warming sun, breathing in the ocean air--- and no complaints here!

In an effort to regain my sanity, I did yoga on the beach. I took my bamboo mat (purchased from a generic beach stores for a $2 BARGAIN!) unrolled it, plopped it on the sand right in front of the ocean waves and began with some yoga breathing (pranayam). Sitting in easy pose (half-lotus) I inhaled through my nose and exhaled through my nose, filling my belly and drawing my navel into my spine. Letting my breath flow through my body was a simple task as I visualized the ocean waves rolling up to shore on each inhalation and retreating to sea with each exhalation. My breath flow was one with the ocean flow.I did a few sun salutes and some of my favorite standing yoga poses, such as triangle, wide-legged forward fold, downward facing dog, and forward fold. I interlaced seated poses and inversions into my practice as well, such as headstand, elbow stand, reclined twist and marichyasana with a bind.

And this isn’t the first time I’ve practice yoga on the beach. A few weeks ago I did some yoga before paddling out to go surfing. Ironically enough, I couldn’t even make it past the break. I tried three times and no success…I just got pounded by the ocean waves. You have good days and bad days...this goes for everything, work, yoga, school and surfing. Placing no judgement on your performance is really one of the hardest parts for me.

It’s my dream to live on the beach and practice breach yoga every day. Just like us the ocean is alive. It’s intriguing to think about the ocean as a living being; full of energy and a sanctuary amongst itself. It provides shelter and a habitat for creatures of the sea. And its mood can be peaceful at times and angry at others, just like humans.

Doug Swenson Yoga Workshop: Sadhana Yoga

2008-10-13T13:30:00.000-04:00

Attending Doug Swenson’s yoga workshop at Prana Vinyasa School of Yoga was a true inspiration. His sense of humor in conjunction with his unique yoga training was by far one of the best workshops I’ve ever been to. And the best thing, my body felt revived and energetic after the weekend of four sessions. His adjustments in yoga poses were gave my body a sense of freedom. After each yoga session I felt like I was floating inches above the floor.

Doug teaches Sadhana Yoga. Sadhana yoga’s purpose is to create a holistic balance between learning and teaching, power and softness, intellect and fitness. Doug taught me to continue the energy flow in my asana practice. For example, as we moved into tadasana (mountain pose) Doug had us raise our arms stretching out like eagle’s wings.

DOUG SWENSON's YOGA WORKSHOP TOPICS INCLUDED:

1. Vinyasa Yoga / Ashtanga Yoga / Power Yoga / Yin and Restorative Yoga

2. Principles of demonstration, observation, assisting, and instruction
3. Influence and respect for mixed styles and Yoga tradition
4. Developing a flexible mind and body
5. Yoga adjustments and partner Yoga
6. External and internal rotation of the body

I would highly recommend checking out Doug Swenson’s sadhana yoga DVD’s or yoga books. And if you have the opportunity to train under him don’t let that opportunity pass you by.

Shedding the Light on Enlightenment

2008-10-12T13:33:00.000-04:00

Sometimes all it takes is someone else to become enlightened in order for you to shed the light on your enlightenment. This enlightment may not stick permanently but it's good to reflect on in it in the moment.

While I was attending the 2008 Webmaster Jam session (an event so very different than attending yoga training) I had that moment of enlightenment. I was shown a video of Danny Packer,a traceur. A traceur is an activity with the aim of moving from one point to another as efficiently and quickly as possible, using principally the abilities of the human body. In this video he says, "I feel sometimes it is as important for us to see our mistakes as it is for us to see ourselves at our best, it gives us direction and allows us to progress looking backward as well as forward. So these are my simple truths."

And when you have one of these moments, try to remember to take that knowledge with you because life is about the journey and experiences...not the destination or end result.

For yoga in Gainesville Florida visit my Web site.

Seeking Yoga Music and Yoga Playlists?

2008-09-01T00:44:00.000-04:00

Great yoga music and yoga playlists are hard to find, so I usually make my own compilations. Usually I make playlists on my Ipod but that was before the unfortunate death of my 40 GB Apple Ipod. You’d think a product that is so expensive by a company with such a reputation for innovation would last longer than one year? Well apparently not. Getting used to not having a quarter of my music collection (I have tons of music) with me at the touch of a finger has been an adjustment, but particularly for my private yoga lessons.

I have a portable Ipod boom bucket for my Ipod (a never again buy for me due to the unsatisfactory, low-quality mass production) only use now is as a prop for practicing Ardha Chandrasana (half moon). I’m adjusting to my latest loss which has turned into a great gain for me - a new exploration of fabulous yoga music for my yoga classes!

I googled “yoga playlists” tonight and found some really great songs to include on my next round of yoga mixes for classes. Here’s my latest and greatest complication that I’ll begin incorporating in my Gainesville yoga classes.

Diamods On The Inside – Ben Harper
Wonder – Natalie Merchant
Holes To Heaven – Jack Johnson
Waiting On The World To Change – John Mayer
Upside Down – Jack Johnson
Studying Stones – Ani DiFranco
Bright As Yellow – The Innocence Misson
If I Had Eyes – Jack Johnson
Times Like These (acoustic) – Foo Fighters
By My Side – Ben Harper
Love Is My Religion (acoustic) – Ziggy Marley
Gratitude – India.Arie
Blackbird – The Beatles
Adrift – Jack Johnson
Yoga Harmony – Terry Oldfield

Yoga One and it this album is so wonderful! I wish I could find more like it! The music is great to teach a yoga flow class to; especially because of the song Breathe as it reminds you to remember the most important part of a yoga pose, which is your breath. Enjoy the yoga tunes and if you have any suggested playlists or yoga compilations, send them my way!

Yoga at Gainesville's Real Big Deal Music Fest!

2008-08-21T16:16:00.000-04:00

Exciting yoga news for Gainesville music and yoga lovers! Raina with Lavanya Yoga will be teaching a free ReFresh Yoga Class at 10:00 AM at the music fest The Real Big Deal on Sunday, September 14th. The ReFresh Yoga Class will rejuvinate and detox your body through a powerful yoga flow and breath awareness. The class is open to all levels of experience and you are encouraged to bring a mat or towel. A DJ will be spinning some sweet tunes hopefully too! (still working out those details)

Great bands I highly endorse will be at this music festival, such as Drive By Truckers, Ruby Velle and The Soulphonics, Umoja Orchestra, 3rd Stone, Whiskey & Co. and so many more!

I'll see you at the AMAZING STAGE Sunday, September 14th at 10:00 AM for some great yoga and music. OM SHANTI SHANTI OM.

Representing the Gainesville Yoga Community.

Yoga Classes in Haile Plantation

2008-08-06T18:46:00.000-04:00

Yoga Classes in Haile Plantation is the newest addition to Lavanya Yoga. Classes started these week and things are off to a great start. I'm excited to be offering multiple classes weekly for the Yoga Gainesville community.

Our beginner yoga class is great for individuals who have never tried yoga or are new to yoga and want to learn the basics.
Our gentle yoga class is great for seniors as well as individuals who are recovering from illness or have a limited range of motion.
Detoxify your body in our power yoga class. Your guaranteed to sweat in this vigorous cardio yoga class.
And if you're experienced in yoga but still wanting to learn more than just the basics come to the powe yoga class.

View the schedule and class descriptions of Haile Plantation Yoga Classes.

And did I mention that these classes are available to the entire community? Haile Plantation Golf and Country Club membes’ price is $11/class and for the general public the price is $15/class. Gainesville yoga workshops will be coming soon in the Fall so be sure to check back soon!

See you at yoga, Gainesville!

A Bikram Yoga Class Experience (from a yoga teacher's perspective)

2008-07-15T18:15:00.000-04:00

There are eight limbs of yoga, as written in the The Yoga Sutras of Patanjali.

Yamas : Universal morality
Niyama : Personal observances
Asanas : Body postures
Pranayama : Breathing exercises, and control of prana
Pratyahara : Control of the senses
Dharana : Concentration and cultivating inner perceptual awareness
Dhyana : Devotion, Meditation on the Divine
Samadhi : Union with the Divine

The Yamas (meaning “bridle or rein”) Patanjali describe as restraints that we willingly and joyfully place on ourselves in order to focus our efforts. Self-restraint can be a positive force in our lives, the necessary self-discipline that allows us to head toward the fulfillment of our dharma or life purpose. Practiced daily these moral virtues will accomplish the inner quest that makes you whole.

The first yama, ahimsa, teaches us to practice kindness and compassion; meaning to not to cause harm by being kind and treating others and ourselves with care. This includes you’re body - caress it when in poses - don’t force it. Let your muscles, tendons, bones and body align with each breath, but only until you reach that sweet spot of comfort.
I recently attended my first Bikram Yoga class at Big Ron’s Yoga and don’t feel that students were taught to practice ahimsa during their yoga practice. Since I’ve only attended one Bikram class so far I cannot say yet whether or not I like or dislike this style of yoga. What I can say with complete confidence is the teaching style was completely opposite of my teaching style and philosophy.

My yoga teaching philosophy is providing students with poses and breathing techniques to meet their individual needs. “Nearly 4,500 people ended up in the emergency room after yoga injuries in 2006, up 18 percent since 2004 per this article on MSNBC (that’s an entire separate blog topic for some other time)

My teaching style is safe and researched when it comes to students seeking Yoga in Florida classes. I’ve created and taught custom yoga classes for individuals with conditions such as glaucoma, ulcerative colitis, bulging discs in the cervical vertebrae and insomnia.

When I’m teaching a group of individuals consisting of all shapes, sizes, health conditions and yoga experience I make sure to verbalize any poses with contraindications as well provide many modifications for poses; that way each individual can do what feels right in that moment. I also incorporate this “do what feels right” philosophy in my own personal yoga practice even though I felt belittled by the Bikram teacher for steering away from “locking my knee” and “pushing harder.”

In my opinion, the phrases that were flying out of her mouth during my 100 minutes of 100 degree yoga were harsh and unhealthy. Maybe she was picking on my postures since I told her prior to class that I was yoga teacher? But I would never tell a student no matter how experienced to “push harder” and “lock that knee” (locking the knee will cause hyperextension). No to mention forcing a student to get into the “right” pose….there is no “right pose.” I’ve heard many extremely experienced yogis say that a yoga pose cannot be perfected since there is are infinite ways to go deeper into a pose and master it.

I wonder how “true” to the Bikram routine my class experience was since I’ve heard from Sara Devi that it must be taught word for word and pose for pose? Overall, this class was a great physical workout but definitely not mentally as I was concentrating on trying not to hurl on my mat. (No exaggeration).

No matter what type of yoga class I encourage individuals with any health conditions to speak to the yoga teacher prior to attending the class.

Beginner Yoga Advice

2008-07-09T11:00:00.000-04:00

Today I gave a beginner yogi some advice:

Let go of all your worries and cares in your own yoga practice. Release your ego and embrace your body and breath in each moment. Float from pose to pose effortlessly and let your breath carry you as you meld into the moment seeking samadhi. Feel your muscles wrap around your bones as release while remaining strong and visualize the toxins squeezing and releasing from the deepest crevices of your body. Let go and Let be.

Explore yoga classes in Gainesville. For more beginner yoga tips visit Yoga in Florida.

Release your Ego

2008-06-18T14:03:00.000-04:00

This quote I read today reminded me of releasing your ego when practicing yoga.

"Just because you're a supernatural, unstoppable, manifesting machine, doesn't mean you can't ask for help. A lot of help. And fully expect to receive it. " - Mike Dooley, Inspirational Author, Speaker and Friend

The Yoga Gainesville Florida communtity may not realize that yoga is all about releasing your ego. As a private yoga instructor for Lavanya Yoga classes in Gainesville Florida I am a firm believer in falling over in a balancing pose like Ardha Chandrasana (Half Moon) because everyone does!

Even the most advanced yogis have fallen out of a pose. Like Bryan Kest says "Fall with acceptance and awareness."

Calmly centering yourself and getting back into the pose is letting your ego release. Effortless movement from pose to pose with each breath will help you to release your ego. Breathing and focusing on what your body feels like doing and is doing at that very moment is the very first step.

History of Yoga...Who What Where and Why?

2008-06-04T07:10:00.002-04:00

WHO CAN DO YOGA?

Anyone. The first words usually out of a person's mouth when I tell them I'm a yoga teacher is: "I can't do yoga because I'm not flexible."

If I were given just one second to sell people on yoga it would be "You DO NOT have to be flexible to do yoga; you just have to let go and be." Bottom line...you have to be willing to come to yoga with an open mind and you have to be healthy to do yoga; healthy meaning alive. Now your flexibility will determine how deep you can go into a pose and whether or not you can do certain poses but different individuals may have greater strength to hold poses longer or maybe deeper breathing as they float effortlessly from pose to pose. Either way it doesn't matter, what matters is accepting your body, mind and breath in each pose and eventaully incorporating it in your daily activities. Someone cuts you off in traffic on your way to work in the morning; rather than flipping them the middle finger practice some Lion's Breath or Ujjayi Breath.

WHO IS THE FOUNDER OF YOGA?

The Yoga Sutras, written by Pantanjali date from around 200 B.C. Patanjali has often been called the founder of Yoga because of this work. Although according to TheSecretsofYoga.com "Siddharta Gautama was the first Buddhist to study the teachings of yoga, and he is said to have experienced total enlightenment at age thirty-five. Around approximately 500 B.C., the oldest discovered sacred scripture was composed and named Bhagavad-Gita, which translates to Lord’s Song. Bhagavad-Gita spoke of yoga and revealed that it had in fact been around for quite some time before the scripture was written. However, it does not give a date that indicates when yoga began. The main focus of the Gita is to emphasize that to stray from hardships people must put their egos aside and let their actions speak for who they are."

WHAT IS YOGA?

Where as each person has their own idea of what yoga "is;" yoga is the cessation of the fluxuation of the mind. Some people practice yoga for spiritual benefit others for physical benefit but there is no wrong or right reason to practice yoga. Just let it be...the first step to practicing yoga is having the open mind to do so. Just like my friend last night; a strong tall muscular man and he practiced yoga nidra (deep relaxation as known as yogic sleep) last night as his first yoga experience and he liked it all because he had an open mind to do so. Letting go of you ego is very important if you are to begin a yoga practice as during so this is a key component is reaping the benefits of yoga.

WHERE DID YOGA COME FROM?

Yoga doesn't date back to the beginning of civilization as some think it does; there is supporting evidence that yoga came about close to 3000 B.C. (yoga poses were illustrated on rocks closely dated to this year). The history of Yoga is defined with four time periods; these are the Vedic Period, the Pre-Classical Period, the Classical Period, and the Post-Classical Period. Why do yoga? I do yoga because yoga is what I love to do; I have embraced yoga for it saved me in more ways then one. Others may practice yoga for the phsyical benefits which include increasing flexibility, strength, muscle tone, pain prevention and better breathing. Others for the mental benefits such as, mental calmness, stress reduction and body awareness.

For Yoga in Florida visit my Web site for Gainesville Yoga Classes.

My Bryan Kest Yoga Blog

2008-01-14T16:42:00.000-05:00

Little did I know early on in January I was going to be drenched in sweat exploring every single muscle, tendon and ligament in my body while meditating in the present moment.

Body in-synch with the mind...and that's how it should always be. I was expecting a challenging weekend as I attended the Bryan Kest Power Yoga workshop at Prana Vinyasa School of Yoga and I certainly got my money's worth...

There was about a half hour of lecture from Bryan on Friday night followed by an hour and half of asana practice. Bryan emphasized that if you're here to work out and "look good" from this yoga practice then you're here for the wrong reason.

Yoga is the science of the mind and when practicing yoga it is your time to leave everything else at the door; so all those thoughts of work, school, gossip, judgment, ego...leave them behind...Your focus should be on calming the mind while breathing deep and concentrating in the present moment; something that individuals do rarely on a day-to-day basis. Yoga can help with that; and yoga can help you remove gossip, judgment and ego from your thoughts all together...day-to-day.

Bryan also explained how health clubs and gyms should be called "vanity gyms." Of course there's tons of machines to work your hamstrings, gluteals, biceps, triceps and abdominals...in an attempt to transform our bodies to match the Hollywood stars' and meet society's expectations of what a "great body" is...but what about your spinal column--how easily we forget?! Where are all the spinal work out machines at these vanity gyms we pay to go to? Think about it, your spine is your core center of your body and it's so very important to care for it...it starts at the base of your skull and trails down connecting to your pelvis. Without your spine you wouldn't be able to do those daily motions we all take for granted; such as tying your shoes, picking up your kids, and process thoughts. Not only does it make motions possible but it acts as a communication conduit for the brain as signals are transmitted and received through your spinal cord.

On Saturday there were two sessions; the first session was an intense two and a half hour power yoga session followed by about an half hour of meditation and relaxation. The second session consisted of deep stretching; holding poses for 2 minutes on each side of the body. Even a 10 minute seated forward fold (no moving at all, except the breath that fills your lungs and flows in nostrils)...my feet fell asleep and the tingling sensation coming out of that forward fold was indescribable... Sunday was the most challenging session for me (probably due to the sore muscles and thirty minutes of meditation following the asana practice) but by far the most beneficial...a perfect practice to end the weekend.

All in all, despite the cracks and kinks in my body today I loved Bryan's teaching style and he was quite inspiring for me. I'm extremely thankful I was able to attend this workshop...what a terrific way to start the New Year! Bryan Kest's workshop was a true inspiration for me to start my own yoga venture and I did. I decided to start my own Yoga Gainesville Community. I am exicted to share yoga with others in Florida as Bryan shared with me. Thanks Bryan! :)

Yoga Inspired

2008-01-10T01:44:00.000-05:00

I am inspired by yoga. Yoga is my passion. It has touched my life like no other person, feeling, or thought has in my life. Yoga has changed my life and saved my life. The many benefits I've experienced from my yoga lifestyle has inspired me more than any blog post could ever describe.

Yoga is my way of life and I'm excited about the opportunity to help others discover the power of yoga through my business venture, Yoga Gainesville.

"The science of Yoga is a psychology of a philosophical nature. The very introduction of the system of Yoga by Patanjali is by way of an instruction that the mind has to be controlled - Yogas chitta-vritti-nirodhah." - Swami Krishnananda

"Yoga is 99 percent practice, one percent theory." - Pattabhi Jois

Yoga is controlling the mind though asanas (yoga poses) and breath. As we are drifting from pose to pose with each breath we restraint our chitta-vrttis (mind-stuff). Retaining this calm state of being we encounter from the practice of yoga throughout our everyday life is the practice of yoga; unlike stirring up the mind of thoughts and worries. It is those chitta-vrttis that determine our emotions. Letting our emotions and thoughts get the best of us will only stir up the mind stuff thus creating chaos in our mind's eye. Uplifting yourself will only uplift others around you and yoga can help...it's just a matter of giving it a try. Let go of your ego and let go of your thoughts...that is the first step.