Release neck and shoulder pain

As a result of engaging in activities that require our arms to move forward, there is a general tendency for the shoulders to become tighter at the front. This tightness at the front of the shoulders generally limits mobility of the shoulder joint that contributes to create further tension and tightness in the shoulders and neck area. In addition, limitation in the shoulders requires elbows and wrists to compensate through over-movement. Furthermore, tightness at the front of the shoulders is often associated with rounding of the upper back and moving the head forward out of alignment. A combination of some or all of these factors tends to generate tension and pain in the neck and shoulders, an unhealthy posture as well as restricted breathing.

The general approach in yoga is to notice a tendency and to observe its effects. If the tendency does not contribute to optimal flow of life energy and deeper peace of mind and heart, we try to find ways to counteract the existing tendency until there is greater balance.

The video below offers a short sequence of yoga movements focused on creating greater shoulder mobility to release tension and stress in shoulders and neck, to improve posture and to help with deeper breathing. As usual, there is never forcing or pain in yoga. The idea is just to do what we can do at this moment. Remember that yoga benefits result from practicing with patient persistence.

I hope you find this practice helpful.

Namaste.

 

 

Yoga Video: How to Improve Your Standing Posture

For several years I have been working on improving my observation skills in order to better help students who come to my classes. Whenever I have a chance I try to observe people as they stand or walk in order to notice individual as well as general tendencies. During class and when I am working with individual students I make suggestions based on what I observe to try and help students continue life-affirming and clarifying patterns. Other times my suggestions try to facilitate a process of awareness that will help students explore different options towards feeling vibrant and free from pain.

Since our standing posture is the foundation for the way we walk and stand, it makes a lot of sense to pay attention to our standing posture. This posture, because we practice it often, is a key posture to get right. In addition, it is an excellent point of departure for anybody interested in starting a yoga practice as well as for people who want to fine-tune their yoga practice. Moreover, becoming aware of our posture is instrumental in counteracting spinal compression and imbalance that often contribute to create discomfort and pain in the lower back and the neck. In preparing for the upcoming Freedom from Neck and Back Pain workshop I thought it would be helpful to share this simple and effective standing posture that can have many benefits.

In this video you will find an easy-to-follow approach to improving your standing posture. Since yoga is not only about the physical body, the video offers a complete and integrated approach to the practice that will make the posture meaningful and enjoyable. This integrated approach to practicing a simple yet fundamental posture can contribute to:

  • releasing pain
  • improving breathing capacity
  • creating balance
  • cultivating mindfulness

I really hope you find this video useful.

As I suggest in the video, practicing just this posture can be the perfect way to start practicing yoga at home. Do not hesitate to contact me with questions or to post comments to the video.

Peace, Health & Joy for you.
Namaste,

 

FREE Video: Yoga postures for Lower Back Pain, Hip Flexibility and Thigh Flexibility Breath

 

Yoga Postures to Release Lower Back Pain

This is a brief 12 minute video to help release tightness and tension from the lower back and to help increase mobility and flexibility in the hip joints and thighs. This session can be practiced in the morning, after exercising, at the end of the day or in preparation for sleeping. Patient persistence is the way of yoga, and it is IMPORTANT to remember that creating pain, forcing, numbness and tingling are not part of Yoga.

If you have chronic pain please consult a health professional before starting any exercise program.

After the practice you can check if you feel better than you felt before the practice, this is an indication that the practice is working and that you are practicing correctly.
I hope you enjoy the practice and its benefits

Namaste.

 

Free Yoga Classes in September at New Tampa Regional Library

I am glad to announce that thanks to the support of the New Tampa Regional Library and the The Friends of the Library of Tampa-Hillsborough County I’ll be offering FREE classes at the New Tampa Regional Library in September. Starting tomorrow, every Thursday (8, 15, 22, 29), 6-7pm, a Yoga for Well Being class for students at all levels.
Bring your mat, comfortable clothing and let’s breathe and move together.

Location: New Tampa Regional Library 10001 Cross Creek Blvd, Tampa, FL 33647-2581. Telephone: 813.273.3652

5 minute easy and effective chair Yoga practice (excellent for the office!)

5 minute easy and effective chair Yoga practice (excellent for the office!)

Those of us who spend a lot of time sitting every day, for instance in front of our computers, driving and watching TV, often start noticing weakness and tension in the lower back as well as in the upper back, shoulder and neck areas. Certainly it is best to take frequent breaks, as often as every 30 minutes, to stand-up, walk around and move our body and counteract the habitual position we maintain for long periods.

Here is a simple 5 minute chair Yoga session to help you revitalize and refresh yourself even while sitting. Remember that the it is essential to be aware of the breath and of the quality of our participation.(If you have not read the disclaimer yet, please do. )

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If you sit for long periods of time, you can try this practice once of twice a day, noticing its effects on your body, breath, heart and mind. Enjoy!

Namaste.
 

 

Yoga Workshop: Discover your Home Practice

I am pleased to announce that I will offer a workshop on home practice this Sunday, August 29 from 2:00 – 5:00pm at St Pete Yoga.

I love helping others discover how to create the habit of practicing at home.

In this fun session you can learn how to :

  • Start practicing at home.
  • Energize your practice.
  • Create appropriate sequences for you.
  • Attune to inner guidance & much more!

This workshop will conclude with a short free-form practice. All levels of students are welcome.

You can sign up on the: St Pete Yoga website

6 Basic Principles for Practicing Yoga Poses

Path / Sendero

 

Basic Principles

As I unfold my mat every morning I try to find different ways to ensure that the practice remains alive, fresh and enjoyable. In the process of creating my DVD Yoga: Here + Now I tried to create a list of basic ideas that would be useful to people starting to practice. As I reflected on these ideas, I was interested in presented some clear, simple and easy to follow guidelines that could be applied to all styles of Yoga. I hope that these basic principles might be of help in being fully present in your Yoga practice:

  1. The breath is the integrating axis of our practice. Our breath is continuous, fluid and comfortable, without any abruptness
  2. Synchronize all movements with each inhalation and each exhalation
  3. Each posture has a firm foundation, so the parts of the body that are in contact with the floor press down firmly
  4. In each posture we balance strength and flexibility, so we activate our muscles as much as is appropriate, without forcing and without pain
  5. We respect our body, mind and breath. In each pose, at all levels, we do as much as we can without doing too little and without doing too much
  6. We make our practice enjoyable, so at the end of practice we are relaxed, energized and calm
  7. I am aware that there are always ways to get clearer. It would be excellent if you could shared your experience in trying to apply these principles in your practice so that I can continue learning. Thank you!

    Namaste.

     

Yoga video for beginners in English AND Spanish: Yoga Here + Now

Yoga Here + Now/ + Yoga Aquí + Ahora

Great news!

I am very happy to have time to write on the blog again. This time I would like to share the great news that my first Yoga video for beginners is finally ready! This video, one of the only videos for beginners produced in both English and Spanish, is the result of the generosity of my family, the continuous support and help of many friends, teachers and students. Thank you very much for all your help and support, special thank s to Camilla, Luz Vi & Adolf, Adri & Carlos, Natalia, Daniel Medina and Nicolás Ospina and everybody who made this dream come true. I really hope that the video will be useful to people who want to start practicing Yoga at home.

This DVD is a complete practice designed with beginners in mind. It includes:

  • 7 different sessions ranging from 30 minutes to 1 hour.
  • 1 special session focused on relaxation, breathing and meditation, particularly useful to release stress.
  • Basic principles spelled out in easy-to-understand language.
  • Bilingual edition, in both Spanish and English.
  • Guided pranayama (breathing) and meditation practice in each session.

Video Samples

Pranayama

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Ujjayi Breath

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Asana Practice I

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Asana Practice II

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Asana Practice III

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More information

For more information and to order the DVD: www.yoga-here-now.com

Namaste.

 

 

5 minute yoga practice to ease into sleeping

bedroom / habitacion

The main objective of yoga is to integrate all aspects of our being in the present moment. Often we find that in spite of, and perhaps because of, our efforts to bring about this integration, at the end of the day we might find ourselves tense and unable to fall asleep. A common recommendation to help us fall asleep is to establish a relaxing routine before going to bed.
Here is a simple 7 minute relaxing Yoga practice to help you ease yourself towards a restful night. (If you have not read the disclaimer yet, please do. )
Once you are ready to go to bed, wearing comfortable clothes in a quiet dimly-lit space in your bedroom follow these steps:

Restful Mountain

With your back gently resting on a wall, stand in mountain pose, feet hip-width apart, feet parallel.
Shift your body weight gradually from one foot to the other a few times. Find your point of balance, where your body weight is equally distributed on both feet and legs. Close your eyes and observe your breath for 5 rounds of natural, spontaneous breath.

Easy Forward Bend

Step away from the wall and inhale lifting your ribcage up without any strain. As you exhale, bend forward allowing your knees to bend as much as it feels right for you. Point the crown of your head towards the floor and reach with each hand for the opposite upper arm or forearm. Allow your eyes to close and your lower back to get long effortlessly. Let go of the experiences of the day as you continue breathing comfortably.

Gentle Twist

Recline on a blanket on the floor with your back and back of your pelvis resting with ease on the floor. Bend your knees and separate your feet a little bit wider than your shoulders. Allow your arms to rest a comfortable distance away from your torso. Inhale expanding your chest and, on exhalation drop your knees gradually to the right without any strain or effort. The next time you inhale return to center and on the following exhalation drop the knees to the opposite side. Repeat a couple of times. The last time, stay with your knees to each side for 3 or 4 breaths, focusing your attention to this process. When you are done return to center.

For the last two parts, move to your bed.

Connect to your Breath

Lie down on your back with your knees slightly bent. Close your eyes. Observe your breath and gradually start to soften and lengthen each exhalation. Do these for 5 to 10 rounds of breathing and then let go of any control over your breath.

Gratitude

Lying on your back, stretch your legs out and make your self as comfortable as possible.
Close your eyes and from your heart appreciate and give thanks for all the love, goodness and abundance in your life. Allow your face to soften and bring a gentle smile to your face reflecting the gratitude in your heart. Immerse in this sensation and relax completely.

Diagram of 5 minute Yoga practice for sleeping

5 min yoga for sleeping

I hope this practice will help you sleep better and more easily.

Namaste.

 

Simple guided meditation with Rubén

 

Special Classes: Total Yoga Experience and Pranayama, Mantra, Chanting & Meditation

Total Yoga Experience: A journey to deep inner peace – April 18

This is a unique class that guides you progressively inward. The class includes Asana (movement), Yoga Nidra (guided relaxation), Pranayama (breathing exercises), Japa (chanting) and Dhyana (Meditation – focused and sustained attention). The goal of this class is to integrate the actions of breath, body, mind and spirit to find deeper clarity, relaxation and awareness.

The Total Yoga Experience is a 3.0 hour long class that helps you immerse yourself in a complete Yoga practice without physical exhaustion. This class is appropriate to students of ALL levels. This practice is an integrative exploration of diverse traditional Yoga techniques. This is an excellent class for students to become more familiar with various Yoga and meditation techniques . For more experienced practitioners, this class provides an excellent way to deepen and strengthen their practice.

The Complete Yoga Experience consists of:

* Asana- physical postures that synchronize movement & breath
* Nidra- guided relaxation for deep release and clarity
* Pranayama- breathing exercises for focus & concentration
* Japa – chanting for breath awareness & concentration
* Dhyana – meditation, sustained focus & concentration for stillness

Date: Saturday, April 18/2009
Time: 2:00pm a 5:00pm
Length: 3.0 hours
Cost: $35
Contact: TheSoulMirror@aol.com
Phone: (813) 964.1156
Location: The Soul Mirror – www.thesoulmirror.com
Address: 2025 West Bearss Avenue – Tampa, FL 33618 – map

For comfort and individualized attention there is a limited number of students, register today!

Pranayama, Mantra/Chanting & Meditation – April 25

Discover how you can use these tools to move towards greater self-awareness!

In this workshop we will explore:

* How better breath awareness assists you in life
* 5-6 traditional yoga breath practices
* Synchronizing breath & Chanting with movement
* 3-4 yogic chants
* 3- 4 Meditation Practices
* This workshop will end with a practice that integrates all three disciplines

This workshop helps you practice a variety of traditional Yoga techniques. This is an excellent class for students to become more familiar with various Yoga and meditation techniques. For more experienced practitioners, this class provides an excellent way to deepen and strengthen their practice.

Date: Saturday, April 25/2009
Time: 2:00pm a 5:00pm
Length: 3.0 hours
Cost: $35 Advanced registration/$40 at the door
Contact: info@stpetersburgyoga.com
Phone: (727) 894.YOGA
Studio: St Petersburg Yoga – www.stpetersburgyoga.com
Address: 275 16th St. N. – St. Petersburg, FL 33705 – map

For comfort and individualized attention there is a limited number of students, register today!