Relax, Renew, Decompress the Neck

Monday 4/11/11: Natick Longfellow Fitness: Yoga by Eve Agush: Tap Into Sensation!

Section One:
1. Start by lying on a block (parallel to mat, flat surface up to the bottom of neck)
2. Arm Under Back Stretch: Lying in constructive rest (knees bent, feet flat on floor) slide first right arm, behind lower back; gentle stretch for the shoulder; left
3. Arm Across Chest Stretch
4. Standing: go up and down a few times with breath. Breath in a full breath as arms rise up, breath out a full breath as you bend into Uttanasana (make your breath even and steady, not necessarily deep)
5. Standing CHild's Pose
6. Easy neck release
7. Heart Like  Wheel
8. Revolved Wide Legged Standing Forwrd Bend
9. Slow A with low lunge-to-drop back
10. Kneeling Dog
11. Sphinx
12. Up Dog
13. Forearm Plank

Section Two:
1. Crescent Lunge series to Airplane Pose to Virabhadrasana II to Dancing Warrior. Flow through.
2. Adho Mukha Svanasana to Plank to bring knee to nose, to outer arm, to across to inside of other arm, to nose, to Crescent Lunge-3 knee drops-Flow through.
3. Adho Mukha Svanasana to Virabhadrasana I to Gurudasana unwrap to Virabhadrasana II to Side Angle Pose to Ardha Chandrasana

Section Three:
Abs-Garudasana Crunch

Section Four:
1. Headstand Prep
2. Headstand
3.Viparita Karani

Yoga...Teaching the teachers

I had a great yoga class at Longfellow today. It started out slow but then three people walked in together, two of them who are fellow teachers. That is always fun because we can play a bit and share insights. I appreciate the camaraderie at Longfellow and I always appreciate FUN! We flowed, we flew and we fluttered!

After teaching, I hit the Stepmill for 10 minutes to warm my legs up. Then upstais to the weightlifting room. I tried to embody the training my husband has been raving about these past few weeks, low weight high rep to start...

Squat: Bar +10lbs 50 reps; +50lbs 10 reps; +70lbs 7 reps
Lunges: across floor and back with 15lb. hand weights
Super Set of Leg Extensions and Leg Curls: 25lbs. 21 reps/20lbs. 30 reps; 85lbs. 10 reps/ 60lbs. 10 reps; 100lbs. 7 reps/70lbs. 8 reps.

Superset of Bench and Lat Pull Downs: Bar 30 reps/30lbs. 50 reps; +45lbs. 6 reps/ 90lbs. 9reps; 40lbs. 6 reps/105lbs. 5 reps.

I ran out of steam, so I ended with a 3 sets of Shoulder Flyes: 3 lbs. 50 reps; 7.5lbs. 10 reps; 10lbs. 8 reps.

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The Heat Is On!

Today, at my 9AM yoga class at Longfellow Fitness in Natick, MA, I brought the flow on. The room was heated to a delicious 85 degrees and I had a great group of yoginis joining me. I was greatly inspired last week by my "Align Your Flow" class with Natasha Rizopolous and using this inspiration as I led my flow class that had attention to alignment and focused on the breath and each and every person's edge. It was satisfying to explain the nuances in the feet positions, alignment of the shoulders, the lift in the upper back by dropping the rhomboids to the hips and lifting at the seratus...

In honor of Valentine's Day, I started today's class with a cross heart kriya from the Kundalini practice of yoga. This meditation allows you to work both sides of the brain and also to rid yourself of old baggage and open new pathways for success in your life.

I am seeking the yoga teacher I will become. She is in here and she is emerging.

Another great thing about teaching yoga at Longfellow is I have use of their weight room. I have not lifted for years (about 15) but the feeling is coming right back to me. I used to bench 135 pounds at The Gold's in Boston. I love the feeling you get from lifting; I had forgotten how much I love it. With my tunes blasting in my ears (Missy Elliott, Queen Latifah, EPMD, yes I had a Rap and hip-hop sound track today), I couldn't help  but get a pump going on!

For the love of my life, Rob, I post my workout, because he is going to have to listen to my moans and groans when everything hurts tomorrow. I have to admit, I am still stumbling for the right weights to lift.The form is there, but I am unsure where I want to take this...

1. SQUAT: bar (too light) too many reps; +20lbs. 15 reps; +40lbs 10 reps
2. LUNGES: holding 12.5's about 20 on both sides
3. EXTENSIONS (back to back with curls) 40lbs 12 reps; 55lbs 10 reps; 70lbs. 8 reps
4. CURLS: 20lbs (too light) 15 or more reps; 30lbs. 15 reps; 40lbs. ?
5. BENCH (backed with incline bench): +10lbs. 15 reps; +20 lbs. 12 reps; +30lbs. 8 reps
6. INCLINE BENCH: +10lbs. 10 reps; +15lbs. 10 reps; +20lbs. 7 reps
7. BUTTERFLY: 45lbs. 12 reps; 60lbs. 7 reps; 65lbs. 7 reps
8. LAT PULL DOWNS: 60lbs. 12 reps; 75lbs. 8 reps; 90lbs. 6 reps
9. UNDER-GRIP LAT PULL DOWNS:45 lbs. 15 reps; 60lbs. 10 reps; 75lbs. 7 reps.
I did not get to do Rows, ran out of time. I had to head to Runkle School in Brookline to deliver 3-20 minute Yoga-Snacks! I love teaching yoga. I love yoga. Life is great!

Teen Dancer Questions

One of my long time teen dancer's posed some interesting questions to me, in reference to my career as a dancer. I thought I would share my answers:

1) What do you think it takes to become a professional dancer? What strengths must a person have to become a professional dancer? You need to have perseverance; you must learn your craft; you must work hard; you must have personal dedication, strength and stamina; you must follow directions well and take corrections and criticisms well; you must learn from the corrections/criticism that you receive; you must take care of your body and your soul (prevent injuries, eat well, meditate, stretch, yoga); you must take as many dance classes as you can and practice;you must shine on stage! You must audition and I guess you would need to have a flexible job. Understand that dancers do not make a lot of money, do not have much artistic freedom, and must love what they do to survive.

2) What was your motivation to become a dancer? I have never thought of myself as a professional dancer, although I am a professional. I have always thought of ,myself as a professional artist who uses dance as her medium. I love being an artist and was raised by an artist. I did try to become something else but art was just in my soul and I realized I had to recognize it.

3) When and how did you know that you wanted to dance as a career? The career just came upon me. As I learned more and more dance technique and more about choreography and movement, it led to my desire to show people what I could do. I have always natural performer and a natural teacher. Along with being a professional dancer, I am dance teach. My career has taken many shapes and forms: being in a company, creating my own choreography, teaching dance, choreographing student companies, working at studios and teaching and choreographing for them. I have now added creating an in-school yoga program, finding grant funding to get the program off the ground and being hired through another grant program to teach dance in the Boston Public School system.

4) What advice would you give to people who have the same dream of pursuing dance as a career? Follow your dreams and be ready for a wonderful ride. Stay open to all the paths that are presented to you. Find your gurus and learn all that you can. Make sure you are following your dream and not someone else's. Be ready to work hard and love it.

5) Why do you love dance and what is your inspiration? Dancing allows me to express my creativity. I love the structure of technique and the freedom of artistry. I am inspired by my mother, my teachers, my inner spirit, my students, the natural world, knowledge, life, the freedom art gives me. I think allowing myself to always learn new things is one of my greatest inspirations...that is osmething I get from my mom. She was never afraid to learn something new. I love to learn.

Ole dear Corrina...may you find the path you seek. Thank you for allowing me to be art of your journey for so many years.

Ole Namaste!

Residency Wrap Up: One Day Before Thanksgiving Break

This week (11/21-11/23) in the Target In-School Artists Residency Program, I introduced flamenco rhythms and technique; Began work on the flamenco choreography; Introduced Epiphany; Reinforced the Junkanoo steps and music; and Continued our yoga practice.

The students really enjoyed and focused on the flamenco technique; they continue to enjoy the yoga with some kids remarking they want to become yoga teachers when they grow up; they love the free spirited moves and music of Junkanoo.

I note that the children do not deal well with the transitions between the three class elements and it often takes us much time to get them settled back into the rhythm of the class. I have decide to approach the class differently when we return on Monday. I will start immediately with a predetermined warm-up (using flamenco, Junaknoo and yoga movements) for the first 20 minutes which we will return to at the beginning of each class. I will then go right into the flamenco choreography which I will run repeatedly with them and then add more steps as they are ready. If time allows, we will return to a more meditative yoga session at the end of class as a way of closure.

I am enjoying working with my assistant, Carol GS. She is an eager learner and is becoming connected to the class dynamics and has good insights to share n the creative process and on dealing with 33 third graders (ha ha). She is still finding her own way into the class and tries many ways to be involved and effective.

What can I say...one day before Thanksgiving break? The kids were way out there today (smile). But as we noted they come in with smiles and they leave with smiles.

Today, I taught a special lesson on Aparigraha, non-possessiveness, and I explained that each child is born with special gifts....some run fast, some dance well, some are artists, some are good in math, some have straight hair...and that we should each be thankful for the gifts that we were born with. I gave each student a slip of paper  and anonymously they wrote down something that makes them special. They came up with many things such as I stated above but one girl noted that everyone hates her and she has no gifts and she ended by saying "help me". This is a cry for help from her and I have noted previously the ups and down of her moods and the valleys are deep there. We will pay special attention to her and try to keep her involved with the program, to find her place within it. I am trying to decide how to share these thoughts with the students and with the school.

Residency "Happy Moment" of the Day

A boy named Rolando said to me, "I want to be a yoga teacher just like you"

                                                       ...now that is satisfaction!

Yoga-Snacks Returns to Runkle School

I just received a letter from a teacher at Runkle School, Brookline, MA. She wrote for a PTO grant and was awarded money to bring me back to Runkle for a 6-week yoga session. At this point, I have 4 classrooms included. Hooray for the PTO! Hooray for Yoga-Snacks! Hooray for Justine Sands!

Namaste! It's time for a "Yoga-Snack"

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

Yoga-Snack: Great Connections!

Today was my fourth day of yoga in room #304 and when I entered the room, I immediately felt a great connection to my students. There it was, right on the daily schedule “yoga with Eve: 9AM”. I was greeted cheerfully by the room’s staff and the students came up to me individually to say hello. Room 304 is very peaceful and there is a definite feeling of kindness and respect.

I presented some new elements today and we dove in enthusiastically. The students were smiling and laughing and really enjoying themselves.

Class started by creating the “heart mudra” (Mudra is a potent hand positions or finger-posture that profoundly influences and focuses the body's energy). You start with the “om mudra” (thumbs and pointer fingers joined in a circle) bring your middle fingers to touch and then taking the circle of the right hand (middle fingers pointing down) touch your heart. There we did 3 large relaxing breaths. The second breathing exercise was hands relaxed, cupped inside each other, on our laps and on our inhale we sat up a little more upright and then with our exhale, we relaxed and slouched a little.

Lying down, we did full body stretches with our feet pointing towards the center of the room and our arms stretched over head and reaching towards the outer walls. Next, we pulled our legs in, and gave ourselves a big yoga hug. Holding our right leg, we stretched it to the ceiling for a gentle hamstring stretch and then rolled our ankles both clockwise and counter clockwise. We then repeated that n the left leg and then one more legs in hug.

Next:

Bridge Pose

Rock and Roll to sit up

Seated forward bend

Reverse Table Top

Butterfly

Star Pose and opposite hand to foot windmill (hand would reach down to foot)

Triangle pose

Tree Pose

Savasana

Namaste!

Sanskrit in room 304

One of the students in room 304 asked me what language I was speaking during yoga class. I explained to her that it was Sanskrit, a classical language of India. I told her I would make her a list of our class poses in both English and Sanskrit:

Art of Breath: Pranyama

Poses: Asanas

Mountain Pose: Tadasana

Forward Bend: Uttanasana

Chair Pose: Utkatasana

Cobra: Bhujangasana

Downward Facing Dog Pose: Adho Mukha Svanasana

Warrior I/II/III: Virabhadrasana I/II/III

Triangle Pose: Utthita Trikonasana

Tree Pose: Vrksasana

Child’s Pose: Balasana

Corpse Pose: Savasana

Yoga-Snack: The Rain Falls and The Sky Shudders

Today’s Yoga-Snack is soggy! I mean everyone and everything feels soaked through and through. I came to yoga today with this prevailing feeling for the need for a restorative yoga class and thought the kids would be droopy when they came in. Well I was wrong! They were bouncing off the walls, but I held fast to my idea for the need to internalize and to focus within.

I chose to play music today, so we started class with a meditation listening to Moby’s “The Rain Falls And The Sky Shudders" (on Moby Songs). It is such a beautiful piece of electronic music. You can feel the sky opening and the rain coming down; there is no thunder, no real storming effect to it, just rain. It is very purifying. From listening to the music, feeling our breath and feeling our bodies relax; we crept inside ourselves and just were.

Next on the track was “Raga Malika” by Ravi Shankar and Ali Akbar Khan (on Ragas). Although there was no sun, we decide to reach for the sun and stretch from our feet to our finger tips. I had the kids step into low lunge and we held our knees to balance ourselves. Then with arms out stretched, we reached for the sun again, brought our hands together and let our heads fall back.

From there, we moved onto our bellies. From locust to crocodile a few times and then some free form air swimming with bellies on the floor. Due to popular demand, we practiced bow pose too. After resting, we tried Peacock pose, but found it too hard to get our feet off the floor. I love how everyone really tried to figure it out and balance and although no one got up, we were all smiling from our efforts.
To keep the smiling going, I decide to do some heart opening bridges and wheels. We all did bridge together and then with my assisting some and others on their own, we did wheel. I taught everyone how to carefully come down so as not to put undue strain on their necks or knees.

Rock and roll, rock and roll, up into boat pose. Tons of laughing here.

For a final challenge, we all did head stand prep. I allowed no one to go into full head stand without me, but after trying the prep, I assisted each student into a head stand and helped them carefully to descend. While they waited their turn, some did more prep and others rolled themselves up into their mats. One girl told me how much she loved the mat rolling, so much so that the other day at home when she and her sister were feeling anxious, they rolled themselves up in mats and it helped to calm them and made them feel relaxed.

We did a rousing version of “Happy Jio” by Shakta Kaur Khalsa (on Happy Radiant Child Music) some in partners and some just dancing away solo! That is one winner of a fun song!

In Savasana, I had a request to play the Moby song from the beginning of class, so we listened and relaxed to music too.

At the end of class I played “She Dips Water” by Joanne Shenandoah (on Matriarch: Iroquois Women’s Songs). What a gorgeous song! What a gorgeous yoga practice!

Ole! Namaste!

Yoga-Snack: Back to Back

Today I led two Yoga-Snacks back to back. I love the dedication of the classes that I teach to my yoga program. Their commitment to me is deep and has allowed us all to reap the benefits of this in-school yoga program.

We started class with a few warm ups: 3 large Belly Breaths, 3 Bumble Bee Breaths (ears covered and humming on the exhale), one giant Volcano Breath (with a huge open mouthed sigh at the end), Bumpy Camel, Washing Machine (while saying "Whish" Whoosh"), Dryer and then a simple Spinal Twist to end.

Standing, we did 3 Sun Salutations. On our final rise up, we "sat" in Chair Pose and then brought our arms parallel to the floor, creating a Lightning Bolt, and held it for the count of 5.

From there, we did Warrior I (I am a warrior; I am brave; I am strong; I am happy; I am ME!); Warrior II; straightened our front leg and did Triangle; used our leg strength to stand and then we jumped our legs together. Holding one leg (I chose to use the leg that had been at the back of our Warrior-to-Triangle series), Dancer's Pose. We then repeated the whole sequence from Chair Pose through Dancer's Pose on the other side.

Sitting back down in Easy Pose, we did our new "I am Ha-Ha-He-He-Ho-Ho" meditation. And I have to say the few kids that were still in grumble mode, switched out and everyone joined in and by the end , everyone was smiling and having a good time, but not fooling around.

We ended with Savasana. I had them notice that an in-breath feels cool, while the out-breath feels warm. We then allowed ourselves to be blanketed by snow, covering us, encasing us, heavy on our bodies, causing us to be still and relaxed (the warm breath kept the snow from forming on our noses and mouths, therefore allowing us to continue to breath). Total stillness and calmness enveloped the room.

Wiggling fingers and toes, rolling wrists and ankles, we shook the snow off. Then rubbing hands together and covering our eyes with our warm hands, we reopened our eyes and then rolled to one side (preferably the right side) and curled up like a baby for a moment. Sitting back in Easy Pose, covering our heart with our hands, we said Namaste!

Namaste my little Yogis and Yoginis!

Yoga Snack: Humility

The beauty of yoga is not only is it not a competition with anyone else in the room, it also not a competition with yourself. You must know humility to practise yoga (Humility: The characteristic of being humble; humbleness in spirit and deportment). We have to accept in ourselves that every day dawns a new experience on our yoga mats and that if yesterday you were able to balance in tree pose with your leg high on the thigh, your arms embracing the sky and your head laid out, that today might be a day to back off and keep your leg low, secure your balance and have your hands at heart center. Or the analogy I used for the kids was "If yesterday you could jump as high as the school, today you may only be able to frog hop, and that is OK. Be happy and focused inside yourself and find peace with your practise)

Today's Yoga Snack:
3 Bumble Bee Breaths (hands over ears) buzz, hummmmm, ripple lips and a final Balloon Breath with a satisfying "ahhhhhhhh" at the end.

To warm up our spines, we started with Bumpy Camel (riding through the desert). We flipped onto our stomachs and did 3 cobra's hissing in the sand, ending with a King Cobra, feet to head. Back up onto our feet, and we did a series of Camel's. After slipping our feet out from under us, 3 Bridges and then we rode our "air" bikes, forwards and backwards.

Then as a series of asanas: Downward Facing Dog (Adho Mukha Svanasana)-Tree (Vrksasana)-Eagle on a Mountain (Sitting on heels , arms by sides, full arm flaps like an eagle)-Jog in place (We'll be running up the mountain, when we come; we'll be running up the mountain when we come; faster...we'll be running up the mountain; faster...we'll be running up the mountain; faster...we'll be running up the mountain when we come...ahhhhhh huge balloon breath and bring breathing back to normal-strecth up , hands clasped and fall forward and up, swing your trunk for Elephant-full stretch in upward Mountain Pose (Tadasana)

We then sat and put our thumb and pointer finger together for Chin Mudra* and in total silence, stillness and focus, we meditated for one whole minute! It was incredible!

Of course we ended with Happy Jio!

Namaste!

Chin Mudra
This gesture symbolises the connected nature of human consciousness. The circle formed by the index finger and thumb represents the true goal of yoga – the merging of the individual soul with the universal soul. It is a gesture of receiving. When the finger touches the thumb a circuit is produced which allows the energy that would normally dissipate into the environment to travel back into the body, and up to the brain. When the fingers and hands are placed on the knees the knees are sensitised creating another pranic circuit that maintains and redirects prana within the body. In addition placing the hands on the knees stimulates a nadi, which runs from the knees up the inside of the thighs and into the perinium. Sensitising this channel helps stimulate the energies at the muladhara chakra. When the palms face upwards in the chin mudra the chest and heart area are opened up.

15 Minute Yoga Snack: Our Hands Are Important

Today's 15 Minute Yoga Snack:

Seated in Easy Pose, 3 large Balloon Breaths (fill belly on the inhale)Bumpy Camel (Balloon Breath at the end of every exercise)Washing Machine (saying Sat Nam: Truth is my identity) & Dryer. Slowly rise up into Tadasana, hands over head and then hands to heart center. We did 3 calming ohms (pronounced "ong" like the word "gong" without the first "g"; you can make your ohm sound like a ancient gong)

Still standing, we did "We're The Rockin' Yogi's". We started by stamping our feet "right, left" then one clap. It is a real sense of accomplishment and coordination to be able to keep the beat and sing at the same time.

The kids were very energetic and full of excitement today. We definitely found concentration to be a challenge, but I was so happy to see how much participation I saw and that they kids were genuinely happy and engaged!

We bent over into Uttanasa, because during times when you feel over excited, bent over poses are the best to bring a sense of calmness and peace to your mind.

Our final pose was Nataranjasana (Dancer's Pose).

The end of the class, we did our Sa-Ta-Na-Ma meditation (4x Out Loud, 4x Whisper, 4x In Head, 4x Whisper and 4x Out Loud).

Namaste!

*************************************************************************************

What is the meaning of Sa-Ta-Na-Ma?

SA= Infinity (You are infinite)

TA= Life (You come here)

NA= Death (You leave here)

MA= Rebirth (You remember that)

These are the five primal sounds of the universe (S, T, N, M & "A")

How to perform the mediation with the mudra (hand position):

On Sa touch the index finger to your thumb; on Ta touch the middle finger to your thumb; on Na touch the ring finger to your thumb; on Ma touch the little finger to your thumb. Apply a two pound pressure every time you touch the fingers. Continue moving the fingers throughout the exercise, even during the silent part.

Sa - Index finger to thumb – This means Wisdom and Knowledge
Ta - Middle finger to thumb – This means Patience
Na - Ring finger to thumb – This means Health and Energy
Ma - Little finger to thumb – This means Intuitive Communication

The thumb is associated with the fire element, the lung meridian and the planet Mars and represents willpower and logic. The index finger is associated with the air element, the stomach meridian and the planet Jupiter. It represents the mind and the power of thought. The middle finger is associated with the ether element, the circulation and gallbladder meridians and the planet Saturn. It represents our spiritual path. The ring finger is associated with the earth element, the liver meridian and the sun (or Apollo, the sun god). It represents vitality and health. The little finger is associated with the water element, the heart meridian and the planet Mercury. It represents communication, sexuality and personal relationships.

"Everything grows and then it changes, Comes back around in another form, The seed to the tree, tree to the earth, Earth to the seed and then it's reborn" Lyrics by Shakta Khalsa.

**A note: The word Namaste seem to be made up of the 5 primal sounds of the universe Na-Ma-Sa-Ta....

15 Minute Yoga Snack: Yoga is fun!

That was the general consensus in 1H today as I began yoga class....I asked, "What is yoga?" and the kids said, "YOGA IS FUN!" Got to love it!

We started today in Easy Pose kicking off our 15-Minute Yoga Snack (15MYS) with 3 large belly filling Balloon Breaths. I explained the use of Ujjayi Breathing (please see post on 12/13/09) and we were ready to go. Our Intentions were set to remain focused within our own bodies and to feel happy and ready to learn at the end of our session.

Our warms included: Bumpy Camel, Washing Machine (while saying Sat Nam, which means, Truth is my identity), Dryer and then finally a rousing set of Frog Push-Ups to get our blood moving. We ended our push-ups with a Deep Squat using the back of our arms to press open our thighs.

We sat down again and had fun clapping and singing to We're The Rockin' Yogi's. The coordination it takes to pat the floor two times, clap, and rest before repeating, all while signing is a great activity for the kids. At the end, I have them finish the last verse while whispering, to once again bring the energy down and focus within.

We stood up and after Tadasana, we formed two lines and danced and sang to "Happy Jio" which is a total crowd-pleaser.

To ground them for their day, we ended our session with the Sa-Ta-Na-Ma meditation.

Namaste!

*The next day, a mother came up to me and told me how much her son was loving my class and that he could not stop talking about it sharing what we do! I said, "Put that in writing!"

What is a 15-Minute yoga Snack?

The 15-Minute Yoga Snack is an in-school yoga program designed by Eve Agush. Eve brings a burst of yoga into the k-12 classroom to allow students a moment of time to be inside their own bodies and also a moment in time to share as a whole class. In a non-competitve atmosphere, Eve leads the class through a series of breathing exercises (pranyama), yoga postures (asanas), meditation and deep relaxation.

The 15-Minute Yoga Snack can be increased in time to the 30-Minute Yoga Break or the full 1-Hour Yoga Session.

To bring the 15-Minute Yoga Snack to your classroom, please contact:

Eve Agush: AlwaysBDancing@live.com

Namaste!

15 Minute Yoga Snack: Ujjayi Breathing

Ujjayi , which translates as victorious, breathing is a balancing breath that is both energizing and relaxing. It is a diaphragmatic breath, which first fills the lower belly, rises to the lower rib cage, and finally moves into the upper chest and throat. The oceanic like sound-comparable to waves rolling in and out- is created by gently constricting the opening of the throat to create some resistance to the passage of air. As the throat passage is narrowed so, too, is the airway, which then creates a "rushing" sound. Because the diaphragm is controlling the length and speed of the breath, it is becoming stronger which is, in part, the purpose of ujjayi.

We started today's 15-Minute Yoga Snack (15MYS) in Virasana (Hero's Pose), our knees out wide, sitting on our feet. We took 3 large Balloon Breaths, filling our bellies, by breathing in first with the nose, and then releasing our bellies by breathing out through the nose. We set our intentions: to feel energized and revived, ready to concentrate on our studies.

We leaned forward into Balasana (Child's Pose) and rested for a few breaths.

We sat up into Easy Pose and did Bumpy Camel, Washing Machine & Dryer. From there did a rousing round of Frog Push-Ups. We ended with a low squat, pressing our thighs open with the backs of our arms and then everyone practised Crow Pose-I was so impressed with the kids focus and determination to try to balance and also with how many kids could actually balance the pose.

We then lay on our backs and took i some relaxing cleansing breaths. Carefully, we did 1/2 Ardha Sarvangasana (1/2 Shoulder Stand)-which is the queen of all poses. Everyone was very energized and happy after that.

We ended class with Sa-Ta-Na-Ma meditation (4x out loud, 4x whisper, 4x in head, 4x whisper, 4x out loud).

Namaste!

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