YOGA BULLETIN

January 2014
What we achieve inwardly will change outer reality.
Plutarch

Happy New Year

MMXIV
Dear all, A relaxed mind, a peaceful soul, a joyful did not think of the time I want to spend spirit, a healthy body and a heart full of with my sister, who is still here. We will love, these are my wishes for you and 2014. seize the opportunity to go away for one night and just enjoy being together. I have not made any resolutions this year. Not because I know I cant keep them, but Everything will be back to normal from simply because I have a feeling that I know week 3, next Monday the 13 January. what I would like to do, to feel, to achieve and foremost how I want to be. If I can only Let us enjoy the journey and release the be true to myself, I dont need to make expectations of the destination. Let your promises. I just have to follow what I deep goals drive you, but do not let them dene down know I want and need to do ... you. The journey is where the fun is, lets give ourselves time to be present in this Whether you have any resolutions or not, I moment because this moment is all we will hope we will meet throughout the year! ever have ... According to plan, we started the sessions Namaste, as of yesterday and will be continuing tonight too, but unfortunately I will have to cancel tomorrow Wednesday 8 January. I was a little carried away starting again and
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YOGA BULLETIN January 2014

Tadasana

Mountain Pose
1. Stand with the bases of your big toes touching, heels slightly apart (so that your second toes are parallel). Lift and spread your toes and the balls of your feet, then lay them softly down on the oor. Rock back and forth and side to side. Gradually reduce this swaying to a standstill, with your weight balanced evenly on the feet. 2. Firm your thigh muscles and lift the knee caps, without hardening your lower belly. Lift the inner ankles to strengthen the inner arches, then imagine a line of energy all the way up along your inner thighs to your groins, and from there through the core of your torso, neck, and head, and out through the crown of your head. Turn the upper thighs slightly inward. Lengthen your tailbone toward the oor and lift the pubis toward the navel. 3. Press your shoulder blades into your back, then widen them across and release them down your back. Without pushing your lower front ribs forward, lift the top of your sternum straight toward the ceiling. Widen your collarbones. Hang your arms beside the torso. Beginner's Tip You can improve your balance in this pose by standing with your inner feet slightly apart, anywhere from 3 to 5 inches. Variations You can alter the position of your arms in a variety of ways; for example: stretch the arms upward, perpendicular to the oor and parallel with each other, with the palms facing inward; interlace the ngers, extend the arms straight in front of your torso, turn the palms away, then stretch the arms upward, perpendicular to the oor, so the palms face the ceiling; cross the arms behind your back, holding each elbow with the opposite-side hand (be sure to reverse the cross of the forearms and repeat for an equal length of time). Modications and Props You can check your alignment in this pose with your back against a wall. Stand with the backs of your heels, sacrum, and shoulder blades (but not the back of your head) touching the wall.

4. Balance the crown of your head directly over Preparatory Poses the center of your pelvis, with the underside of your Adho Mukha Svanasana chin parallel to the oor, throat soft, and the tongue Uttanasana wide and at on the oor of your mouth. Soften your eyes. Follow-Up Poses Try to recreate the balanced sensation of Tadasana in 5. Tadasana is usually the starting position for all all the standing poses. the standing poses. But it's useful to practice Tadasana as a pose in itself. Stay in the pose for 30 seconds to 1 Deepen The Pose minute, breathing easily. You can challenge your balance by practicing this pose with your eyes closed. Learn to balance without Anatomical Focus any reference to the outer environment. Thighs Therapeutic Applications Sciatica Benets Improves posture Strengthens thighs, knees, and ankles Firms abdomen and buttocks Relieves sciatica Reduces at feet Contraindications and Cautions Headache Insomnia Low blood pressure www.yogamarie.com | twitter @meyogamarie |