Youth Yoga Update for January/February 2014: Chakras, Prana Vayus, Koshas, Mandalas...Colored Markers!

Youth Yoga Update for January/February 2014



Monday night youth yoga, held at Open Spirit, 39 Edwards Street, Framingham, MA has been going strong now for two years. I really enjoy the class because with this group anything goes. We are all really happy to be together on Mondays, whether it is sunny or cold and damp...we all just want to be there.












For the past two months, coloring has been a really big thing for us. There is just something so relaxing and focusing about coloring, and friendship building, that we have found a nice rhythm coming to our mats, practicing our yoga with poses, breath and meditation, and then hunker down for some group coloring time. It started with pictures of bare trees and we wrote affirmations in the roots and branches, to fill our trees up with positive statements and observations. That moved onto focus wheels, with the center circle stating "I AM" and then the external circles embracing our qualities of goodness, trustworthiness, warmth etc. I then came across a nice coloring book of Mandalas and off we went, coloring mandalas. Relaxing in their overall affect.

This past Monday, I came in with a picture I had created that integrated the Chakras, the Prana Vayus, and the Koshas. We started class with an exercise that was inspired by Edna Reinhardt of Yoga Education Resource's marble adventure (I had meant to bring my marbles but forgot them, but luckily I had all my colored markers with me). We started by all taking Baddha Konasana (butterfly pose), I dropped all the markers in the center of our mandala shape and we went to it, sorting the markers and adding them to open spaces that our feet had created. Releasing this pose, we then divvied up the markers in color families: green/grey/black, blue/purple, pink/brown and yellow/orange/red. We each created shapes with our markers, whatever inspired us. This led us to seeing that we each possessed certain colors that lead to a creation of an earth, grass, flower, sun & sky picture. Which then naturally led to the creation of a waterfall, complete with all our socks, which somehow were all greeny/bluey colored, as a water fall at the end of our rainbow.

This was such a nice focusing activity to start class. We then talked about different uses for breath and practiced using Ujjayi breath and also to feel the relaxation of our throats (I had them imagine they were yawning with their mouths closed to give them the effect of an open throat). I was able to then jump right into a series of poses, while at the same time taking about the Chakras and feeling our colors, with a special focus on the throat chakra-which is blue-and again noting that we were all dressed in variations of blue, so it seemed so appropriate to focus on this. In each pose I reminded them to pay attention to their throats, to allow the flow of energy there and to release the tension so as not to be constricted.
Class flowed beautifully, Savasana at the end with lovely lilac filled eye pillows. Soft flamenco music played throughout the class.

¡Ole Namaste!
Eve



What is a Mandala?
The meaning of mandala comes from Sanskrit meaning "circle." Mandalas are geometric designs symbolic of the universe that are used as an aid to meditation.
How to use a Mandala?
1.Set your intention for your practice/life (An intention is a promise you make to yourself and a way of putting logic and beliefs into action. One way to set your intention is to focus on something you are grateful for. You can also set it based on a quality you want: spontaneity, flexibility, peace of mind, inspiration, concentration...)
The design of the mandala is meant to attract the viewer visually, so much so that the mind becomes absorbed by it. The design’s hypnotic effect relaxes the mind. With a relaxed mind, the individual is able to focus his attention inwards rather than focusing on life’s usual distractions. In this state, imagination flows which in turn increases creativity, sympathy, and self respect.
2.Focus on the mandala. Let your eyes take in the radiance of its designs. Release your mind. Recognize when your mind wanders back to your list of choirs or your concerns and simply bring your attention back to the beauty of the mandala. Let the mandala absorb your attention. In time, you will begin to feel luminous and fresh and spontaneous thoughts may arise. Relax and allow these thoughts in. If at any time you begin to feel lost, uncomfortable or distracted, re-focus your attention back on the mandala. Everyone’s experience will be different but meditating with the mandala can be relaxing and you can come away with a clarity concerning the intention that you set at the beginning of your practice.

Mother-Daughter Yoga Retreat December 2012

Yesterdays yoga retreat brought together a great group of moms, daughters, aunts and nieces. There was a great connection for me amongst the whole group as friends from many areas of my life joined me for this workshop.

We set the room up in a sun ray shape, with each couple set up next to each other. We started the class with a name game where we said our name and we stated one thing that we do to make us calm. Some of the responses were: yoga, running, swimming, walking the dog, walking in the woods, deep breathing, laying on the couch listening to music, reading and dancing. Everyone seemed to be able to relate to all calming ideas and we smiled and nodded our heads with each suggestion.

The underlying lesson for today's class was "Calm in the Storm". Everyone can relate especially at this time of the year how we all feel like we are running around trying to get to the point that we are going to have vacation and relax, but often we run right past vacation and there is never any rest.

After starting in Balasana (child's pose), just to calm ourselves and give us a chance to focus inwards-feel our breath expand in our bellies and press against the thighs-stimulating the relaxation response in one of the most accessible forward bends, I talked about looking inside and finding the space inside of us to relax. I noted that at times of extreme activity, my body felt tight and wrapped up, no moving space available; All I was was skin and bones. But if I could take a moment to unwind, to fill my body up like a balloon, then the space within allowed me to feel open, relaxed and able to take in all types of experiences, whether, good or bad.   We talked about the Fight or Flight response, just so everyone knew the physical and mental changes our bodies go through when we experience fight or flight.

Throughout the class we explored partner poses and ways that we could help our partners by being good assistants. We started with a simple back-to-back seated twist. Standing in Tadasana (Mountain Pose), we played with our toes, shifted our weight and swayed our torsos. Sun salutation modification to include high and then low lunge with a balance and then into Adho Mukha Svanasana (Downward Facing Dog Pose). We dropped to our knees and explored the arms for downward dog and then one partner would go back into downward dog and the other would assist by first standing behind and puling back at the hip points and then coming to the front and pushing through the sacrum. We played with the balance of Anantasana (Vishnu's Couch Pose) by imagining we were laying on the top of a fence; the challenge of Vasisthasana (Side Plank Pose) while trying to balance on one arm and possibly bring our top leg into tree pose and the relaxation of Makarasana (Crocodile Pose) lying on our bellies, arms crossed in front with our forehead  resting on our stacked hands-letting our whole shoulder girdle slide off like a scarf falling around our ears.

Standing we explore Vrksasana (Tree pose) and see how many ways we can challenge our balance with our partner; Trikonasana (triangle pose) and then Ardha Chandrasana (Half Moon Pose). We took a moment to explore the balance of half moon and then going into out partners again, one person tool half moon while the other person assisted them them with the balance (standing behind in a strong position, holding the hip and helping it open while at the same time pressing the posers upper palm with the assister's free palm to help stabilize the pose).

We lay down for a mini Savasana and then talked about mandalas. I had brought many different coloring book page mandalas-something for everyone! We did not even realize how fast the time had gone, so our coloring session was a bit shorter than I had planned. I sent everyone home with their creations and a nice piece of mounting board for them to display their beautiful mandalas at home in a a place where they could relax and meditate.

I loved the class. Wish my mom could have taken it with me! I will pan another for the spring!

Thank you all deeply,
Eve

Play List:

Charles Dutoit: London Sinfonietta-Saint-Saens: Carnival Des Animaux-Aqarium

Ravi Shankar-Pather Panchali

The Roots (ft. The Miguel Atwood Ferguson Dillchestra)-Antiquity

Brian Eno-Deep Blue

Emancipator-Greenland

Stars-Sleep Tonight (Junior Boys Remix)

Leo’s Sunshipp-Give Me the Sunshine (Vocal)

Iron & Wine-Boy with a Coin

Emancipator-Anthem

Chamberlain-Lost In The World (Kanye West Ft Bon Iver cover)

Larry Heard pr. Mr. White-The Sun Can’t Compare

Ben Lee-Kids (MGMT)

The Pool-Jamaica Resting

Chitti Babu-Ananda Sagara-Raga Garudadhwani-Adi Talam-Thyagaraja

Thomas Smith-Retina Scan (Anthea Scholtz delayed remix)

Stars-This Charming Man (The Smiths cover)

Mozart-Sonata in C Major (part 1)

Mozart-Sonata in C Major (part 2)

Mozart-Sonata in C Major (part 3)

Moby-Myopia

Moby-The Rain Falls and the Sky Shudders

Yoga Retreatat Spirit Bear Power Yoga for Girls (ages 8-14)....Moms welcome too!

Yoga Retreat for Girls

(ages 8-14) ….and Moms too 

with Eve Agush at 

Spirit Bear Power Yoga

Saturday, November 13^th:  7:00 – 9:00pm  
RELAX with an incredible stretch, like a giant yawn for the body. We will spend one hour practicing breathing techniques, restorative yoga poses and meditation. The second hour, we will explore journaling, healthier lifestyles and creation of personal mandalas.

Sunday, November 14^th: 11:00am – 1:00pm 
Rise and Shine!  We will greet the sun with an energetic practice. Through warming poses, our bodies will breathe in new life and vitality. Students will learn poses, breath, and meditation that will help reduce and manage stress. Expect to leave feeling strong and balanced!

Register on-line or at the studio. Spirit Bear Power Yoga is located in Natick Center at 19 Main Street at the intersection of Route 27 and Route 135

1 student:  $20 for both, $15 single session

Mom:  $20 both, $15 single session

Second sibling:  $15 for both, $10 single session

(508)655-YOGA For more info

Summer camp alternative at B Yoga: Wrap Up

B Yoga is a peaceful space! The room is deeply set and I love all the free wall space. I was so happy when I walked in and I had a class of 15 kids, eagerly waiting for yoga. They came to a yoga studio, prepared for yoga...and it is yoga that we did.

Each day we started with breathing exercises (i.e. deep belly breaths, alternate nostril breathing). We then proceeded to poses (asanas). Each day we explored different poses and styles of yoga. We ended each yoga session with savasana (Corpse Pose).

Day One: Yoga and Journaling: I loved adding journaling to my classes. This age group was happier drawing pictures, rather than writing words, so I brought plenty of blank paper and folders for everyone. While they drew (I encouraged them to draw their feelings about yoga, poses they liked, how these poses made them feel in emotion and color...), I read to them the story of Hanuman, the Hindu monkey god.  Hanuman --2004 publication.


Day Two: Yoga and Meditation: Today's class was full of song and dance. We started the class with Shakta Khalsa's Radiant Child Yoga's "Yogini Went to Sea". That song never fails to bring smiles to our faces and leave us all laughing at the end. I played various tracks while we did our practice and at the end we did several forms of mediation. First. We just sat in easy pose, hands cupped in our laps and focused our minds on the noise around us, hen the quite, on our breath and then on how our bodies felt. We did this silent, still meditation for one minute. Next, we tired my version of "I Am Happy, I Am Good" (please note Blog Entry on January 30, 2010). We also did "The Rockin' Yogi's (Found on the album Radiant Child Music: Happy). To end class, we did a rousing version of "Happy Jio".

Day Three: Yoga and Healthy Eating: After our yoga session, I gave the kids more paper for their journals (they were sad we didn't get to journal on the second day) and then got to work preparing a healthy snack with them. We talked about not eating too much processed food and how making things from scratch was more satisfying and somehow just tasted better. I had brought in carrots and celery I had prepared at home and two containers of plain, fat free yogurt. I brought some fresh dill in one bowl and maple syrup form a  local farm in another. I had the kids add the yogurt to each container to make one sweet dip and one savory. I also made simple syrup at home and cut up a bunch of lemons. I gave each child a chance to squeeze a lemon on my awesome glass juicer that I got at a thrift store recently (my favorite purchase recently). Not sure the amount, but I would say we made a pitcher of lemonade with 16 lemons, a gallon of water and 1 1/2 cups of simple syrup (which you make with a 1:1 ration of water and sugar).

Day Four: Yoga and Mandalas:  I love how kids classes go. One moment I am explaining to them what a mandala is and the next we are running all around the studio finding mandalas..in the lamp designs, on the ceiling, on our own yoga mats, on the wheel of a car driving by...so much fun!  The meaning of mandala comes from Sanskrit meaning "circle". Mandalas are geometric designs, symbolic of the universe, that are used as an aid to meditation (please note Blog Entry on December 16, 2009). I brought in many different coloring book pages of mandalas and each child looked at them and chose which ones they felt most like coloring. We spent the rest of class coloring. Some children ended class with a head stand.

Day Five: Yoga and Everything Mixed In Together:  Today we all brought in a favorite stuffed animal to join us in our yoga practice. After a warm-up, each student had a chance to say their favorite pose and then all the stuffed animals had a go at it and then all the students. There were many hand stands, head stands and tree poses...I taught turtle...we also had requests for wheel, crow, downward facing dog pose and dancer's pose. I then pulled out the folders and everyone had a chance to draw or do mandalas. We also took some time to explore the props in the studio: blocks, straps, blankets, bolsters and prayer pillows. This class could have lasted for three hours easily!

This was such a successful yoga session. I loved exploring yoga with these children and hope they all can fit yoga into their lives...just a reminder: I will be offering a youth yoga class at B Yoga, Melrose, MA starting on Friday September 17, 2010 at 4:15PM.

Come on and join me so we can enjoy yoga together!

Ole Namaste!

Yoga-Snack is coming to B Yoga in Melrose, MA

For one week only, Eve will lead a youth yoga class that will include a fun and healthy activity.

B Yoga 537 Main Street Melrose, MA 02176

August 9-13, 2010 (Monday-Friday)

10:30-11:45AM

A fun and exciting alternative to summer camp! Age appropriate yoga class plus creative arts, healthy snack making, journaling and other fun activities! 75-minutes every day for one week. Kids ages 6-11. Parent’s drop off and pick up.

Monday: Journaling-Make your own journal and creative writing.

Tuesday: Healthy habits-Simple ways to exercise your heart and your mind (beyond yoga).

Wednesday-Yummy healthy snack- Fresh vegetables, dip and lemonade.

Thursday-Art Project-Mandalas.

Fridya-Kid’s Choice-Favorite Poses.

Call 781-475-2520 to register via phone or follow this link: http://clients.mindbodyonline.com/ws.asp?studioid=7500&stype=-8&sTG=27&sVT=42&sView=day

After School Yoga: Mandalas

This past Monday was the last class of the fall session's after school yoga program. We had a yoga party of sorts. We statred with a few warm-ups to center ourselves and heat up the energies in our bodies.

I brought Mandalas for the students to color, so we spread out at the tables and listened to Kitaro's "Silk Road". I had brought 4 different designs and each yogi/yogini picked out the one that they were most drawn to.

While they colored and the music played softly in the background, I read to them the story called "The Elephant And The Dog" from the book "Buddha At Bedtime" by Dharamachari Nagaraja. The moral of the story is even the most unlikely of characters can become friends.

What is a Mandala?

The meaning of mandala comes from Sanskrit meaning "circle." Mandalas are geometric designs symbolic of the universe that are used as an aid to meditation.

How do I use a Mandala?

1. Set your intention for your practise (An intention is a promise you make to yourself and a way of putting logic and beliefs into action. One way to set your intention is to focus on something you are grateful for. You can also set it based on a quality you want (spontaneity, flexibility, peace of mind, inspiration, concentration...) in your life and/or yoga practice.

The design of the mandala is meant to attract the viewer visually, so much so that the mind becomes absorbed by it. The design’s hypnotic effect relaxes the mind. With a relaxed mind, the individual is able to focus his attention inwards rather than focusing on life’s usual distractions. In this state, imagination flows which in turn increases creativity, sympathy, and self respect.

2. Focus on the mandala. Let your eyes take in the radiance of its designs. Release your mind. Recognize when your mind wanders back to your list of choirs or your concerns and simply bring your attention back to the beauty of the mandala. Let the mandala absorb your attention. In time, you will begin to feel luminous and fresh and spontaneous thoughts may arise. Relax and allow these thoughts in. If at any time you begin to feel lost, uncomfortable or distracted, re-focus your attention back on the mandala.

Everyone’s experience will be different but meditating with the mandala can be relaxing and you can come away with a clarity concerning the intention that you set at the beginning of your practise.

The last fifteen minutes of class was time for favorite poses. The students could show a pose that they had learned during the program or make up one of their own. I saw crow, wheels, camel, tree, dancer's, fish in a boat, lunges, squats, picture frame, candle, triangle...)

Thank you to all my yogis and yoginis!

Namaste!