Friday, December 23, 2016
Wednesday, September 28, 2016
Monday, September 19, 2016
Gentle Repose Playlist
Water Element (Sept 19)
*** click on the playlist to see it in a larger format
*** click on the playlist to see it in a larger format
Friday, April 15, 2016
Saturday, April 2, 2016
Sunday, March 20, 2016
Put Some Spring in Your Step (or in your vinyasa!)
10:30PM tonight in Medicine Hat marks the vernal equinox . At this time, the sun will cross the equator and shed equal amounts of light on each hemisphere. All over the world, day and night will be balanced to about 12 hours for each. However, nothing stays balanced forever and after this time, we in the Northern Hemisphere will begin our journey towards the light.
The vernal or spring equinox is also known here in the North as the official beginning of spring. Sunrises begin to get earlier, sunsets begin to come later and temperatures begin to rise. Energetically, this is a time of new life, new beginnings, optimism and hope. To add to the celebration, this year will be the earliest arrival of spring (or the earliest spring equinox) since 1896! Let's celebrate this sacred time by doing 108 sun salutations.
Why sun salutations?
The equinoxes and solstices are about the journey of the earth around the sun as we chart the sun's position relative to the earth. Sun salutations are the yogic tradition of expressing our gratitude to the sun. With the spring equinox, we're honouring the fact that the sun is returning to provide us with warmth, light and optimism.
Sun salutations are also a way to honour the sun or the light that shines within. What do you want to shed light on this coming spring? Is there a new hobby you want to try? Is there a new place you want to visit? Is there a new way you want to feel? Sun salutations not only work the body, but they can also work with the mind. Setting intentions and coming back to your intention as you flow through your sun salutes is a way to honour where you would like to go and what reality you would like to create.
Why 108?
108 is a number that is sacred and special in the yogic and many other traditions. Our friend Google can provide you with many examples, but I'll list some here to help pique your curiosity.
Mathematics:
The vernal or spring equinox is also known here in the North as the official beginning of spring. Sunrises begin to get earlier, sunsets begin to come later and temperatures begin to rise. Energetically, this is a time of new life, new beginnings, optimism and hope. To add to the celebration, this year will be the earliest arrival of spring (or the earliest spring equinox) since 1896! Let's celebrate this sacred time by doing 108 sun salutations.
Why sun salutations?
The equinoxes and solstices are about the journey of the earth around the sun as we chart the sun's position relative to the earth. Sun salutations are the yogic tradition of expressing our gratitude to the sun. With the spring equinox, we're honouring the fact that the sun is returning to provide us with warmth, light and optimism.
Sun salutations are also a way to honour the sun or the light that shines within. What do you want to shed light on this coming spring? Is there a new hobby you want to try? Is there a new place you want to visit? Is there a new way you want to feel? Sun salutations not only work the body, but they can also work with the mind. Setting intentions and coming back to your intention as you flow through your sun salutes is a way to honour where you would like to go and what reality you would like to create.
Why 108?
108 is a number that is sacred and special in the yogic and many other traditions. Our friend Google can provide you with many examples, but I'll list some here to help pique your curiosity.
Mathematics:
- 1 to 1st power (1x1)=1; 2 to 2nd power (2x2)= 4; 3 to 3rd power (3x3)=27 / 1x4x27=108
- 9 & 12 are sacred numbers in many traditions. 9x12=108
- 1+0+8 = 9. 9 is the number of the numerical scale (1-9)
- distance to the sun is 108 times that of the earth (you would need to travel the earth 108 times to reach the sun)
Different traditions:
- there are 108 names for Buddha
- there are 108 names for Shiva (an important Hindu god)
- there are 108 beads on a Catholic rosary
- there are 108 beads on a Tibetan mala (prayer beads similar to rosary beads)
- 108 refers to God in the Islamic tradition
- 108 is six times the number "18" which is an important number in the Jewish tradition
- In astrology there are 12 planets and 9 houses (9x12=108)
Up for the challenge of 108 sun salutes? See you tomorrow night at 7:00PM. Bring a donation for the SE Alberta Child & Family services, your intention for the upcoming spring and your sense of fun because we're going to have a good time!!
Saturday, March 19, 2016
Saturday, March 5, 2016
Monday, February 29, 2016
CROWN CHAKRA (7th Chakra)
The first chakra energy centre located outside the body, and the final stop on our journey is the Crown Chakra. It's not so much an ending point as it is a new beginning. From here, you can either choose to journey higher up towards the 8th chakra or go back down through the body to the root chakra in order to manifest ideas into physical form. The easiest way (though it is anything but easy!) to access this centre is through meditation, so we'll focus on transforming our practice into a moving meditation in order to turn inwards and rise up.
Savitri Pranayama (the Rhythmic Breath) to work with the Crown Chakra
*** this breath technique comes from the Gitananda yoga tradition
*** this breath technique uses breath retentions, so should not be practiced by those with hypertension, heart disease, asthma, ulcers or when pregnant. If you are new to a pranayama practice, breath retentions can be intense, so please STOP if you feel any strain, irritation or cramping.
The best way to open, activate and work with the Crown Chakra is through meditation. This breath is great to do as a meditation or to begin a meditation practice as it calms the mind and the nervous system.
This technique involves a four-part breath:
| Crown Chakra | |
|---|---|
| Sanskrit | Sahasrara (1,000 petal lotus) |
| Location | above the top of the head |
| Color | violet, gold or white |
| Element | consciousness |
| Symbol | thousand petal lotus |
| Purpose | awareness, unity with Divine |
| Verb | I KNOW |
| Demon | attachment |
| Yoga Postures (to support & open centre) |
- Tadasana (mountain) - Ardha Padmasana (half lotus) - Salamba Sirsasana (headstand) |
Savitri Pranayama (the Rhythmic Breath) to work with the Crown Chakra
*** this breath technique comes from the Gitananda yoga tradition
*** this breath technique uses breath retentions, so should not be practiced by those with hypertension, heart disease, asthma, ulcers or when pregnant. If you are new to a pranayama practice, breath retentions can be intense, so please STOP if you feel any strain, irritation or cramping.
The best way to open, activate and work with the Crown Chakra is through meditation. This breath is great to do as a meditation or to begin a meditation practice as it calms the mind and the nervous system.
This technique involves a four-part breath:
- inhale for a count of 6
- hold the breath (with the lungs full) for a count of 3
- exhale for a count of 6
- hold the breath (with the lungs empty) for a count of 3
Continue this pattern for at least 9 rounds. For a 10-minute audio recording to make this breath into a meditation, you can visit my site by clicking here.
Feel free to connect with any further questions about any of these energy centres.
See you on our mats!
Roxanne
Saturday, February 27, 2016
Playlists from 2015
I have a few old playlists on my phone. I thought I would share. Great tunes. Salli
Sunday, February 21, 2016
THIRD EYE CHAKRA (6th Chakra)
The sixth and final stop along the body in the chakra ladder is the Third Eye Chakra. The third eye involves inner vision. What do you see when you close your eyes? What colours, what shapes, what images are there or what pictures do you create in your own internal darkness? The third eye chakra is located between the eyebrows. As we move up along the body and along the chakra energy centres, the focus becomes less on the physical body and more centered on the mind. The third eye centre is about balancing the body and the mind (finding the value of both the left, logical, analytical side of the brain and the right, imaginative, intuitive side). We'll focus on balance poses to help find this physical and mental balance, and to recognize what pictures and expectations we are actually creating for ourselves.
Manas Mandala Pranayama for the Third Eye Chakra
*** this breath technique comes from the Gitananda yoga tradition
This technique involves a simple in and out of the breath done to a count:
- inhale for a count of 6
- exhale for a count of 6
As you focus on the space between the eyebrows and the colour indigo, continue this pattern for at least 9 rounds. The count can be decreased to 5 or 4, or increased to 7, 8, or 9. Focus on how the inhale and the exhale are balanced with the same count - both are needed equally and both have equal value. For an audio recording that includes a visualization for the third eye chakra that can be used with this breath, you can visit my site by clicking here.
| Third Eye Chakra | |
|---|---|
| Sanskrit | Ajna (to perceive & command) |
| Location | between the eyebrows |
| Color | indigo |
| Element | mind |
| Symbol | circle with two side petals |
| Purpose | insight, mind development |
| Verb | I SEE |
| Demon | illusion |
| Yoga Postures (to support & open centre) |
- Garudasana (eagle) - Balasana (child's pose) - Virabhadrasana III (warrior III) |
Manas Mandala Pranayama for the Third Eye Chakra
*** this breath technique comes from the Gitananda yoga tradition
This technique involves a simple in and out of the breath done to a count:
- inhale for a count of 6
- exhale for a count of 6
As you focus on the space between the eyebrows and the colour indigo, continue this pattern for at least 9 rounds. The count can be decreased to 5 or 4, or increased to 7, 8, or 9. Focus on how the inhale and the exhale are balanced with the same count - both are needed equally and both have equal value. For an audio recording that includes a visualization for the third eye chakra that can be used with this breath, you can visit my site by clicking here.
Happy breathing and allow yourself to find balance and to notice the pictures you are creating within.
See you on our mats!
Roxanne
Saturday, February 20, 2016
Monday, February 8, 2016
THROAT CHAKRA (5th Chakra)
The fifth stop on the chakra journey is the Throat Chakra. This centre is located at the throat and involves communication, expression and creativity. Physically, we'll focus our practice on releasing tension from the shoulders and neck. Energetically, we'll focus on communication from the aspect of deep listening. What sounds can we hear from our breath, from our body and from our mind as we flow through our practice? Do we take the time to listen to hear what our body, breath and mind are trying to tell us?
Akash Mandala Pranayama for the Throat Chakra
*** this breath technique comes from the Gitananda yoga tradition
This technique involves a simple in and out of the breath done to a count:
- inhale for a count of 6
- exhale for a count of 6
Continue this pattern for at least 9 rounds focusing on the throat centre and the colour blue. You can either decrease the count to 5 or 4, or increase the count to 7, 8, or 9. Just ensure that the inhale and the exhale have the same count. For an audio recording that includes a visualization for the throat chakra that can be used with this breath, you can visit my site by clicking here.
| Throat Chakra | |
|---|---|
| Sanskrit | Vishuddha (purification) |
| Location | at the throat |
| Color | blue |
| Element | ether |
| Symbol | oval egg |
| Purpose | expression, deep listening, creativity |
| Verb | I SPEAK |
| Demon | lies |
| Yoga Postures (to support & open centre) |
- Matsyasana (fish) - Sarvangasana (shoulder stand) - Halasana (plow) |
Akash Mandala Pranayama for the Throat Chakra
*** this breath technique comes from the Gitananda yoga tradition
This technique involves a simple in and out of the breath done to a count:
- inhale for a count of 6
- exhale for a count of 6
Continue this pattern for at least 9 rounds focusing on the throat centre and the colour blue. You can either decrease the count to 5 or 4, or increase the count to 7, 8, or 9. Just ensure that the inhale and the exhale have the same count. For an audio recording that includes a visualization for the throat chakra that can be used with this breath, you can visit my site by clicking here.
Happy breathing and allow yourself to deeply listen for all of those sounds that come from within.
See you on our mats!
Roxanne
Tuesday, February 2, 2016
Monday, February 1, 2016
HEART CHAKRA (4th Chakra)
Up next in the chakra ladder is the Heart Chakra. This centre is located at the heart and involves all the good things in life - love, joy, compassion, connection, etc. The element for this centre is air, so physically it is fairly easy to connect with this chakra simply by breathing deeply and focusing on our breath. We'll also focus on opening and expanding the chest. How often do you let your heart lead? Does it feel natural to allow your chest to open, or do you tend to hunch the shoulders and close off? Open the heart and find all of those things that you enjoy about your practice and every pose that you're in.
| Heart Chakra | |
|---|---|
| Sanskrit | Anahata (centre of unstruck sound) |
| Location | at the heart |
| Color | green |
| Element | air |
| Symbol | two intersecting triangles (forming a star) |
| Purpose | love, joy, compassion |
| Verb | I LOVE |
| Demon | grief |
| Yoga Postures (to support & open centre) |
- Salabhasana (plank pose) - Ustrasana (camel) - Bitilasana (cow pose) |
Vatu Mandala Pranayama for the Heart Chakra
*** this breath technique comes from the Gitananda yoga tradition
*** this specific technique uses a breath retention so should not be practiced by those with hypertension, heart disease, asthma, ulcers or when pregnant. If you are new to a pranayama practice, breath retentions can be intense, so please STOP if you feel any strain, irritation or cramping.
This technique involves a three-part breath:
- inhale for a count of 6
- exhale for a count of 6
- hold the breath (with the lungs empty) for a count of 6
Continue this pattern for at least 9 rounds. You can decrease the count to 5 or 4 or increase the count to 7, 8, or 9 as long as the inhale, exhale and hold are all the same length. For an audio recording that includes a visualization to go along with this technique, feel free to visit my site by clicking here.
Happy breathing and allow yourself to experience joy in your practice.
See you on our mats!
Roxanne
Friday, January 29, 2016
Monday, January 25, 2016
SOLAR PLEXUS CHAKRA (3rd Chakra)
This week we'll be focusing on the Solar Plexus Chakra. This is quite a dynamic energy centre that can be pretty intense. It's located just above the navel, so physically in our asana practice, we focus on the abdominal muscles. I've found working with the quote by Benjamin Franklin "Energy and persistence conquer all things" is helpful as it reminds us that moving forward and pushing to our edge (persistence) is just as important as resting and conserving our resources (energy) in order to truly discover how far we can go to achieve our goals and find what is possible for us. A balance of flow and movement combined with stillness in child's pose or downward dog allows us to continue our forward momentum.
| Solar Plexus Chakra | |
|---|---|
| Sanskrit | Manipura (lustrous gem) |
| Location | just above the navel |
| Color | bright yellow |
| Element | fire |
| Symbol | inverted triangle |
| Purpose | personal power, passion, transformation |
| Verb | I CAN |
| Demon | shame |
| Yoga Postures (to support & open centre) |
- Phalakasana (plank pose) - Navasana (boat pose) - Virabhadrasana II (Warrior 2) |
Movement and stillness is important when working with this energy centre, but we can also do some work with the breath. The following breath technique targets the Solar Plexus Chakra.
Tejas Mandala Pranayama for the Solar Plexus Chakra
*** this breath technique comes from the Gitananda Yoga tradition
*** this breath technique uses a breath retention, so should not be practiced by those with hypertension, heart disease, asthma, ulcers or when pregnant. If you are new to a pranayama practice, breath retentions can be intense, so please STOP if you feel any strain, irritation or cramping
This technique involves a three-part breath:
- inhale for a count of 6
- hold the breath (with the lungs full) for a count of 6
- exhale for a count of 6
Continue this pattern for at least 9 rounds. For an audio recording of this technique along with a visualization to further enhance working with the Solar Plexus Chakra, you can click here to visit my site.
Happy moving & breathing! Enjoy building up the fire of forward momentum through movement and stillness before we move to the more gentle, loving presence of the fourth chakra.
See you on our mats!
Roxanne
Monday, January 18, 2016
SACRAL CHAKRA (2nd Chakra)
The second step on the chakra journey brings us to the sacral chakra. Physically, in class, we focused on our hips and pelvis. This area tends to bring up a lot of resistance - physically (due to the amount of sitting we do, we tend to have reduced flexibility and mobility in this area), emotionally (it tends to be a physical storehouse for emotional tension) and mentally (this physical and emotional tension tends to bring up a lot of resistance.) It's definitely not an easy area to work with!
| SACRAL CHAKRA | |
|---|---|
| Sanskrit | Swadhisthana (one's own place) |
| Location | just below the belly button |
| Color | orange |
| Element | water |
| Symbol | silver crescent moon |
| Purpose | movement, release, connection |
| Verb | I FEEL |
| Demon | guilt |
| Yoga Postures (to support & open centre) |
- Mandukasana (frog) - Eka Pada Rajakapotasana (half pigeon) - Supta Baddha Konasana (reclined butterfly) |
The following is a breath technique that can be done when focusing or doing work with the sacral chakra.
Apas Mandala Pranayama for the Sacral Chakra
*** this breath technique comes from the Gitananda Yoga tradition.
This technique involves a simple in and out of the breath done to a count:
- inhale for a count of 6
- exhale for a count of 6
Continue this pattern for at least 9 rounds. If 6 counts feels like too much, you can lessen the count to 5 or 4. If you want to go a bit deeper, you can increase the count to 7, 8 or 9. Just ensure that the inhale and exhale have the same count.
** For an audio recording of this technique, along with a visualization that goes along to further enhance this centre, you can visit my site by clicking here.
Happy Breathing!! Enjoy experiencing the flow before we move onto the dynamic, energetic and somewhat intense fire of the third chakra.
See you on our mats!
Roxanne
Friday, January 15, 2016
ROOT CHAKRA (1st Chakra)
In the Sunday Chakra Yang/Yin series, we started our journey through the chakra system at the root chakra. Thought I'd share some basic information about these energy centres for anyone who may be interested. With the root chakra, we focused mainly on the physical body and our legs and feet (our physical roots), but these energy centres encompass so much more!
Because I'm a "breath girl", I can't not also share a breath technique to go along with this chakra!
| ROOT CHAKRA | |
|---|---|
| Sanskrit | Muladhara (root support) |
| Location | base of the spine |
| Color | red |
| Element | earth |
| Symbol | yellow square |
| Purpose | foundation, support, stability |
| Verb | I AM |
| Demon | fear |
| Yoga Postures (to support & open centre) |
- Sukhasana (seated cross legged) - Uttanasana (standing forward fold) -Virabhadrasana II (Warrior II) |
Because I'm a "breath girl", I can't not also share a breath technique to go along with this chakra!
Prithvi Mandala Pranayama for the Root Chakra
This breath technique comes from the Gitananda Yoga tradition which my teacher, David, was trained in. This technique involves inhaling, exhaling and retentions (holding the breath).
**** Because of the retentions, this technique should not be practiced if you have hypertension, heart disease, asthma, ulcers or if you are pregnant. Breath retentions can also be intense if you are new to a pranayama practice, so if you feel any strain irritation or cramping . . . PLEASE STOP! No pranayama technique should cause a feeling of strain.
This technique involves a four-part breath:
- inhale for a count of 6
- hold the breath (with the lungs full) for a count of 6
- exhale for a count of 6
- hold the breath (with the lungs empty) for a count of 6
Continue this pattern for at least 9 rounds. If a 6 count feels like too much when starting out, you can lessen the count to 4 for each round. For an audio recording of this technique, along with a visualization that can be used with this breath, you can visit my own site by clicking here on this link.
Up next . . . . the emotional body of the second chakra :)
See you on our mats!
Roxanne
Thursday, January 14, 2016
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