Yoga Asanas & Pilates July - Aiding Insomnia This months edition focuses on some moves and breathing practices to help you get a good nites sleep. POSES OF THE MONTH DOWNWARD DOG Kneel on all 4s, placing hands shoulder width apart and position wrists under the shoulders. Feet hip are width apart, knees in line with the hips. Tuck toes under. Inhale to prepare. Then, on the exhale, push up through your palms as you lift onto the balls of your feet. Extend buttocks up and away from the head, as high as possible. Taking your chest towards your knees, slowly straighten your legs. Walk yourfeet back a bit ifits more comfortable. Stretch your palms, spreading your fingers. Lift the back of thighs upwards and keep the tailbone high to take some weight out of the wrists. As you ihale, imagine drawing the energy up through the arms & back into the tailbone. Exhale down the legs & ground through your feet.   Rest your forehead on a block or cushions to enhance your relaxation. Benefits * Stretches back of the body from ankles to wrists * Creates traction in the neck...releases tension in spinal column * Brings harmony & balance to the hormonal system * Rejuvenates facial muscles * Good for insomnia and fatigue Contraindications Detached retina, glaucoma or a recent disc injury. If you have wrist injuries or carpal syndrome, wedge banket under heel of hand . UTTANASANA To come out of down dog, walk your feet towards your hands. Keeping knees slightly bent, allow the arms and hands to relax towards the fllor, keeping the head and neck soft. Benefits * Regulates blood pressure * Quietens the brain * Reduces depression , stress & anxiety, if practiced regularly * Relieves migraines and sinusitis * Cures insomnia and relieves fatigue Contraindications Detached retina, glaucoma or low blood pressure. PASCHIMOTTANASANA (TWO LEGGED SEATED FORWARD BEND) Sit on the floor with your legs straight in front of you. Lean forward from the hip joints, not the waist. If possible grasp the sides of the feet with your hands, thumbs on the soles, elbows fully extended; if this isn’t possible, loop a strap around the soles ofthe feet, and hold the strap firmly. Be sure your elbows are straight, not bent. Benefits * Calms the brain, helps relieve stress and mild depression. * Reduces fatigue and insomnia. Contraindications Asthma, diarrhea and back injury. Pranayama Meditation PRANAYAMA Pranayama is the therapeutic practice of regulating your breath flow. Various methods regulate different bodily functions and increase the absorption of oxygen into the lungs, bringing energy, vitality and balance into the body's energy channels. It is important to do these practices on an empty stomach. UJJAI PRANAYAMA (aka Psychic Breath) Before proceeding, we lower chin to chest into Jalandahra banda…this clears nasal passages, regulates flow of blood and prana to the heart, head and endocrine system. It is important to keep the spine straight. Gently contractyour navel to the spine. Place the togue in Kechari Mudra, folded upward and back, so that the lower surface stimulates pressure points that influence the whole body. This calms the vitality of body & direct it towards inner healing. We breathe in & out through the nose, and at the same time, visualize the breath being drawn in and out though a tiny hole in the throat. By closing the glottis, a hissing or soft snoring sound is produced. Ujjai is a long deep, uninterrupted breath., It is smooth and both the in and the out breath are even in length. It is a chest, not an abdominal breath. After the last breath, release chin lock as you inhale and breathe normally. Benefits * Soothes nervous system * Calms the mind * Aids insomnia Contraindications Heat condition, latter stages of pregnancy and stomach ulcers. If you have heart problems, lay back on a bolster or rolled blanket with the head a little higher than the chest. ABDOMINAL BREATHING IN SIVASANA This is great to do as the last thing before going to sleep. Place cushion under the knees if you have lower back pain. Inhale, slowly and deeply through the nose, allowing the abdomen to expand fully. Firstly, feel the air reaching the into the bottom of the lungs. Then feel it expanding the ribcage fully, and  filling the lungs at the base of the neck.  Keep the body relaxed.   Exhale, starting from the upper chest, allow the chest to contract downward and then inward. Next, allow the diaphram to push upward and and toward the chest, without straining.   Hold the breath for a few seconds at the end of the exhalation. This completes one round. Breath  flow  should be smoothe and even. Begin practicising for a few minutes and build up to 10 minutes.   Wishing you a Rest-filled Month!		Press Releases AUGUST Women's Retreat in Bali 'Pure Indulgence' August 12 - 19th Breathe Deeply, Let Go.. in a Sanctuary of Peace, Beauty and Tranquillity Journey deep into yourself Find out more ........................................... 'Temples & Shipwrecks' Adventure in Bali August 22 - 27th A Dellightful Spiritual Experience, both on Land and in the Water Expand your Inner and Outer Awareness Find out more .................................................................................... SEPTEMBER 'Blissed to the Core' Skyros - Greek Is Find out more 'Mediterranean Bliss' Formerntera - Spain Find out more   Laze around on a long sandy beach, delight in a massage, explore the island or enjoy the elegant simplicity of village life. ................................................................................... OCTOBER . Where Healing WatersFlow Joyful Journeys Hot Springs October - Colorado Our morning yoga practices will be be catered for women's health, embracing the different life phases and emotional equilibrium. We will use meditation, self-inqiury, movement and healing processes to delve into the areas of our lives that need recognition, honouring support and resolution. This is one of the few places on earth with natural hot mineral springs water that does not have any “sulfur odor” and is chemical-free. Surrounded by glass-walled decking, comfortable chairs and sun lounges, the sparkling pools afford memorable views of the sunset and moonrise. Find out more ............................................................................... Dolphin Play the Yoga Way October 11-19th, Hawaii Find out more ............................................................................... 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FOOD  FOR THOUGHT
Even when he is still, the selfish man is busy. Even when he is busy, the selfless man is still. Ashtavakra Gita