YOGA

April 2014

NOTES

No spring nor summer beauty hath such grace as I have seen in one autumnal face."!

! !

John Donne

Autumnal beauty is here ...

to prepare us for winter.
Dear all,! As some of you know by now, autumn is my season. I appreciate not only the change in weather but the change in nature and its beautiful colours. To me, autumn feels more like a fresh start than spring. Prepare for winter with a strong mind, body and immune system. I may have mentioned it before, but a reminder is always good; regular yoga practice tones and strengthens the inside too, not only the appearance of our bodies. Yoga improves organ function, balances hormones and naturally detoxies and oxygenates your body. ! If you are prone to catch a cold in winter, or if you have digestive problems, bad sleep or if you suffer from allergies, regular practice will also help. Being strong on the inside will make you less susceptible to viral infections and diseases. If you still catch the cold or winter cough, you will at least get well faster. ! So, even if we head for darker days and colder nights, I hope you will nd the time to look after yourself. Maybe even consider improving your food intake to include more fruit and vegetables. Some are higher in antioxidants than others, though. The three most potent antioxidant vitamins are beta-carotene, vitamin C, and vitamin E. You will typically nd them in colorful fruits and vegetables, especially those with purple, blue, red, orange, and yellow hues. ! So lets be strong together! It goes without saying that outdoor activities and walks, as well as time spent with friends who make you laugh will naturally strengthen your immune system. It will ease any depression as does being around animals, or owning a dog, or two or !

Namaste

1 "

www.yogamarie.com | twitter @meyogamarie | ! !

YOGA NOTES April 2014

Bhujangasana
Cobra Pose
1. Lie prone on the oor. Stretch your legs back, tops of the feet on the oor. Spread your hands on the oor under your shoulders. Hug the elbows back into your body. 2. Press the tops of the feet and thighs and the pubis rmly into the oor. 3. On an inhalation, begin to straighten the arms to lift the chest off the oor, going only to the height at which you can maintain a connection through your pubis to your legs. Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don't harden the buttocks. 4. Firm the shoulder blades against the back, pufng the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the backbend evenly throughout the entire spine. 5. Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the oor with an exhalation. ! Benets Strengthens the spine Stretches chest, lungs, shoulders! & abs Firms the buttocks Stimulates abdominal organs Helps relieve stress and fatigue Opens the heart and lungs Soothes sciatica Therapeutic for asthma Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.! ! Modications and Props! If you are very stiff it might be better to avoid doing this pose on the oor. Brace a metal folding chair against a wall, and do the pose with your hands on the front edge of the seat, balls of the feet on the oor. ! ! Deepen The Pose! If you have the exibility in the armpits, chest, and groins you can move into a deeper backbend. Walk the hands a little farther forward and straighten your elbows, turning the arms outward. Lift the top of the sternum straight toward the ceiling.! The structures that are off the oor mirror the secondary curves of the body specically, the posterior surface ! Contraindications and Cautions Back injury Carpal tunnel syndrome Headache Pregnancy! !
www.yogamarie.com | twitter @meyogamarie | ! ! 2 "

Beginner's Tip! Don't overdo the backbend. To nd the height at which you can work comfortably and avoid straining your back, take your hands off the oor for a moment, so that the height you nd will be through extension.!