Pilates Exercise Lifestyle

Pilates Exercise Lifestyle
Pilates Exercise Lifestyle

Welcome to the world of Pilates Lifestyle.Your one stop resource for Free tips, exercises, news about Pilates and Lifestyle. Pilates Lifestyle News is about whats happening within the field of Mind Body practices. We will explore most of the popular practices in this field, for example Yoga,spirituality,Tantra,Health and much more. There will be features on exercise, healthy eating, super foods,sexual health..."how to give your partner ultimate pleasure" ,energy and Vitality.

Saturday, 12 November 2011

Rest and Restore

Rest and Restore | Core Values | Yoga Blog | Yoga Journal @import url("/css/header.css");@import url("/css/right_column.css");@import url("/css/subscription_form.css");@import url("/css/footer.css");@import url("/css/tabs.css");@import url("/css/rotator.css");@import url("/css/menu.css"); @import url("http://www.yogajournal.com/css/floater2.css");.qmfv{visibility:visible !important;} var _comscore = _comscore || []; _comscore.push({ c1: "2", c2: "10339961" }); (function() { var s = document.createElement("script"), el = document.getElementsByTagName("script")[0]; s.async = true; s.src = (document.location.protocol == "https:" ? "https://sb" : "http://b") + ".scorecardresearch.com/beacon.js"; el.parentNode.insertBefore(s, el); })();MarketplaceSubscribeConferencesYoga DirectoryInsuranceFree Stuff

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Sadie NardiniSadie Nardini
International yoga teacher and blog superstar keeps you centered. More Yoga Journal Blogs

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Archives October 2010 September 2010 August 2010 July 2010 June 2010 May 2010 April 2010 « Finding Your Sutras | Blog HomePage | An Office Twist »

Rest and Restore

This weekend at the Vancouver Yoga Conference, I taught for 14 hours. I feel good, but I can tell I've really expended some energy.

I can remember when a two-hour workshop seemed massive to me. I didn't know how in the world I would fill all that time. Now I regularly teach for six hours a day, immersing people in Core Strength principles of anatomy and alignment. It's no walk in the park energetically. I have to be present every second.

As a yoga instructor, I promote Self-centering at every turn. This weekend reminded me that it's not possible for every day to exist in perfect balance with the amount of energy we give out equaling the nourishment we give back to ourselves. Balance isn't perfect, like a square. It's wild; it moves in a living flow that may seem chaotic to the outsider, but actually has it's own beautiful purpose. Living in balance, one of the ultimate goals of yoga practice, means that sometimes you give a lot--to a work project, for example, or to a friend in need. Other days you're able to rest and restore and do what's necessary for your health and happiness.

Of course, we aim to do some of both every day. But it's natural for waves of output and input to wash through our lives. The self-aware yogi creates a plan for making sure that there is always a moment of rejuvenation waiting around the corner. I purposefully said "no" to almost all commitments this week so that between now and my next weekend teaching in Manhattan, I can collect myself, have someone else teach me yoga, and follow my natural rhythms for a few days.

Whenever possible, we must preempt the busy times we know will come by creating boundaries around our peace. If we don't, who will? Rather than waiting until we burn out, how about starting today to set dates with yourself--moments that are untouchable, such as a night a week, one weekend day a month, whatever it takes to ensure that no matter how stormy life gets, there is always an oasis waiting right around the corner.

Core Pose: Bridge Pose (Setu Bandha Sarvangasana) Variation with Block

This is a powerful restorative posture that releases tension from the belly and lower back muscles, while bringing your sacrum and lumber spine into a gentle traction that frees you up on all levels by promoting deeper relaxation, detoxification, circulation and energy flow.

Come into a Bridge Pose preparation on your back, knees bent, heels under knees, with a block off to the side. Inhale here. Exhale to lengthen your tailbone and lift your hips with support from the firming lower back and abdominal muscles.

Place the block the long way (not wide across your hips) under the sacrum, with the top of the block at the top, center of your pelvis, and the rest of the block under your sacrum and tailbone. If the block goes up into your lower spine, it's too high.

In this position, the block will gently massage the sacral muscles and press the sacrum into a natural curve. Your lumbar vertebrae will pour down off the block like a waterfall. The shoulder blades, shoulders, and back of your head will all rest into the earth. Now, walk your feet as wide as your mat, and let your knees release toward one another. They don't have to touch, but this position will encourage a healthy widening across the low back and sacrum, two areas that tend to get compressed in our daily lives.

Reach your arms out to the sides, palms up, and take a few minutes to rest here. Breathe without effort and receive the benefits of such an open and restful pose.
10_5_sacrum_stretch.jpg 








Posted by on October 5, 2010 11:59 AM | |

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I just read this latest Core Values and it made me smile! I am taking the day off work, feeling on the precipice of being totally run down! I was starting to feel guilty about not being completely ill & not going to work, but your article made me feel much better! Yoga has helped me understand the signs my body gives me, but sometime life is too busy to pay attention! Love this article as it brought me back to the core! Bridge pose is one of my faves too...thanks!

Posted by: Pru | October 5, 2010 6:26 PM

Good advice, Sadie. I like this line: "Whenever possible, we must preempt the busy times we know will come by creating boundaries around our peace. If we don't, who will?"

Bob W. http://YogaDemystified.com

Posted by: Bob Weisenberg | October 6, 2010 7:37 AM

Hi Sadie, I reckon it has a lot to do with how we decide to live our lives. The madness of the world is hard to resist. Quite often people ask me if I am 'busy' as if it is a positive thing. I tell them that I try not to be! I have just spent time feeding the ducks by a beautiful lake. I had to resist the temptation to 'get it done fast' and just be. It seems to me it is all about choices and 'managing your state' and that revolves around simplicity, stillness and presence.
Quite hard in NYC where everyone seems to be condensing 5 lives into one.
Thanks sadie once again

Posted by: Martin | October 6, 2010 9:23 AM

I love this line:
Balance isn't perfect, like a square. It's wild; it moves in a living flow that may seem chaotic to the outsider, but actually has it's own beautiful purpose.

Posted by: Ana Melikian | October 6, 2010 9:38 AM

Hi all,
I'm reading each of your comments, and I just wanted to say thank you for your heartfelt insights. It's wonderful to know you're reading, and also so helpful to see how you deal with this same issue of striking a work-live balance. I'm inspired by you as well.

Hope to hear more from you, and all of you--soon!
Namaste,
Sadie

Posted by: Sadie Nardini | October 6, 2010 9:44 AM

Great post, Sadie! I love this pose; it's like giving yourself a hug. We run around in circles trying to keep up with life, constantly giving to others when sometimes, the one who needs the most and who could benefit the most is ourselves. Just taking a few minutes each day to do this can do wonders. Thanks for the reminder!

Posted by: Nicole | October 6, 2010 3:21 PM

Great post, Sadie! I love this pose; it's like giving yourself a hug. We run around in circles trying to keep up with life, constantly giving to others when sometimes, the one who needs the most and who could benefit the most is ourselves. Just taking a few minutes each day to do this can do wonders. Thanks for the reminder!

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Friday, 11 November 2011

Backbending Pledge

Backbending Pledge | Beginner's Mind | Yoga Blog | Yoga Journal @import url("/css/header.css");@import url("/css/right_column.css");@import url("/css/subscription_form.css");@import url("/css/footer.css");@import url("/css/tabs.css");@import url("/css/rotator.css");@import url("/css/menu.css"); @import url("http://www.yogajournal.com/css/floater2.css");.qmfv{visibility:visible !important;} var _comscore = _comscore || []; _comscore.push({ c1: "2", c2: "10339961" }); (function() { var s = document.createElement("script"), el = document.getElementsByTagName("script")[0]; s.async = true; s.src = (document.location.protocol == "https:" ? "https://sb" : "http://b") + ".scorecardresearch.com/beacon.js"; el.parentNode.insertBefore(s, el); })();MarketplaceSubscribeConferencesYoga DirectoryInsuranceFree Stuff

Log in   Yoga Journal: yoga poses, yoga video, yoga articles, yoga studios and teachersHomePosesBuild a SequenceBrowse IndexBrowse CategoriesAnatomical FocusTherapeutic FocusContraindicationsPractice DownloadsBasicsBasics ColumnBeginners Expert Q&APracticeSanskrit GlossaryBeginner DownloadsPracticeAnatomyAsana ColumnsExpert Q&AHome PracticeMaster ClassMeditationPranayamaPractice DownloadsWisdomLuminariesPhilosophyTradition & HistoryMeditation DownloadsHealthAyurvedaHolistic HealingWell-BeingTherapeutic DownloadsLifestyleCommunityCross-TrainingFamily & ParentingFoodHabitatNews & TrendsQuizzes & ToolsReviewsSelf-CareTravelFitness DownloadsTeachersAnatomyBenefits & InsuranceBusinessDirectoryMentor ExpertsMethodologyPhilosophy/SpiritualityYoga as MedicineLive Yoga DownloadsBlogsYoga Buzz Active Yogi Beginner's Mind Challenge Pose Conscious Cook Enlightened Motherhood Green Life Top Five Tuesdays Yoga Diary MultimediaYoga Journal TVPlaylistsPodcastsDownload Store NewslettersLiveMag  Yoga Journal Blog: Beginner's Mind Most Popular Posts

Yoga Was Weird Once, Too

Learning What My Body Wants

Summer Highlights

I Am Not This Body

Fantasy Yoga Class



About this Blog

A beginning yogi shares the travails and triumphs of being a newbie on the mat. Subscribe to this blog

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Kristin ShepherdKristin Shepherd
Chiropractor, actor, and public speaker and the newest yogi on the block shares her discoveries. More Yoga Journal Blogs

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Active Yogi
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Beginner's Mind
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Take your practice to the next level with awe inspiring asana

Conscious Cook
Celebrating healthful cooking and beautiful food

Enlightened Motherhood
Gracefully juggling the joys of parenthood and yoga

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Archives September 2011 August 2011 July 2011 June 2011 May 2011 April 2011 March 2011 February 2011 January 2011 December 2010 November 2010 October 2010 September 2010 August 2010 July 2010 June 2010 May 2010 April 2010 « Channeling Marlene | Blog HomePage | Releasing into Backbends »

Backbending Pledge

pra1440.jpgBackbends and I have not had an easy relationship.
In Bow pose, my knees are unhappy, myback unbending. In Camel ... well, there is no "in Camel" for me. I can lean back while on my knees, but my heels might as well be onthe east coast of Africa, they're so far from my hopeful, flailinghands.And Wheel? I can raise myself from thefloor for five seconds, tops, at which point everything, my hips, myleft shoulder and ramrod spine lock up like it's closing time at the local prison.

It isn't just physical, either. Assoon as I arch my low back beyond its completely controlled range ofabout four degrees, a panic begins, a defense mechanism that KNOWSI'm safer closed than open, safer with the few things I know wellthan with the million new things I might be stupidly bad at, safer sayingno than yes.

You know what they say: The way you doyour practice is the way you do everything, andclosed/no-chance/safety-first has been a default stance all my life.

It's time for a change.

What has happened sometime over thelast two years of practice is that my hard "no way, no how" hasbecome a softer "what if?"

At first encounter with a difficultpose, I can't even think through it. Can't visualize myself inthe same room with it.

Over time, resistance softens and my imagination begins to wrap itself around the pose, until I hear myself thinking, "Some day, some day I'll get there." That's where I am with Camel, now.This alone is a huge victory.

For the rest of the summer, I'm going to include backbends everyday. "Independence from my old resistance" is my summer mantra.

Is there a pose or a part of practicethat challenges you in the same way? Have you made breakthroughs? I'd love to hear.

Thanks to yoga for teaching me thatchallenges don't end until I do.

Thanks to you for the conversation,

kristin

Dr.Kristin Shepherd is a chiropractor, actor, and speaker (About AllThings Wonderful) in North Bay, Ontario.  Join her on the web,on Facebook,on Twitter,and on iTunes.


Posted by Kristin Shepherd on July 5, 2011 9:49 AM | |

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Each time I have an injury, there's a pose or two that will scare me until I get past myself... past the injury. LOL.
On backbends, though... I LOVE them. They flow so well into the theme of love you mention over and over. I always get my students to focus on lifting the ribs up and lifting the chest forward/up because this opens the heart center of the body. Yes, it can be scary, but oh so exhilarating as well. Opening the heart center makes us more accepting and loving beings. Also, focusing on the upper back increases our ability to breath in our chest, ridding that area of the body of tightness (allowing us to breath more easily and decrease stress, etc). Maybe instead of focusing on the physical aspect of how far you're bending in the pose, like I tell my students, lift until you're comfortable, until you feel open, accept this feeling by just breathing into it, and then come out of the pose. Sphinx pose is great to get your upper back used to bending. Enjoy your backbends and all the feelings that come with them!

Posted by: Mandi | July 5, 2011 11:29 AM

i love your honesty. i have alot of fear around inversions....... esp everything higher than a neadstand........ sigh..... ad now i am healing from a shoulder injury and hyper mobility so that has added to it.......... what if is a good way towards yes

Posted by: mia | July 5, 2011 12:08 PM

Poses that keep on challenging me are the deep forward bends... My legs are so stiff. I had to learn to embrace and love the feeling of letting go, relaxing the back of my body rather than become obsessed with the distance between my forehead and my knee. :)

Posted by: Lau | July 5, 2011 12:24 PM

Inversions!! I used to go to my class 'praying' that the teacher wont ask us to do any shoulder balance towards the end of the class! I was a newbie then and was so wary of my pose compared to that of other students. I later learned that it wasnt me, but the teacher wasnt concentrating on the students who have never practice this inversion. She didnt give any variations such as legs up the wall.

Obsessed with achieving the perfect shoulder balance, I tried to practice in front of the mirror which was a bad mistake, hurt my shoulder when I twisted to look - learned a lesson the hard way. Still couldnt understand why people said shoulder balance is so calming and so beneficial etc etc etc

I then decided to start from scratch. Did my research online, looked up various clips on internet, practiced shoulder balance against the wall, practiced shoulder balance with blankets, tried new teachers and ask lots of questions etc etc, and I am now happier with my shoulder balance and able to experience its calming benefits. I can even do halasana now, which again used to be another struggle. Still not perfect, but I am pleased with my pose.

Yoga is definitely a journey. Am now practising headstand, so wish me luck!

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Posted by: Jill D. | July 6, 2011 5:33 AM

Headstand is my current 'working through' pose (and has been for the last 9 months) I tell myself to do it every time I practice, even if I have no intention of balancing I just try to see if I can set it up. I hope this will help with the strange fear I get when I try to get into it. I completely lose my head and flail and panic.
Strangely I used to get the same fear in wheel pose even though I could do it a few months after I started practicing. I could stay up in it but I resented having to hold it and I did rush into it to try to not delay the fear. I think now that that's a bad way to react to fear, it's better to acknowledge it and be calm.

Posted by: Brija | July 6, 2011 7:47 AM

This is like a peak into someones inner dialogue in terms of the mental struggles we all go through in our practice. In the beginning when we start doing yoga our bodies start to tell us where we are hurting and where we have stored all this negative energy. Yoga is the practice that teaches us what we have done and are doing to ourselves. Thank you for sharing this as its a great reminder of where we have all been and for us beginners, where we are!

Posted by: yoga teacher training | July 6, 2011 8:31 AM

Please tell me if i can invert my classic breathing in sun slutation: exhaling in a backbend & inhaling in fowardbend. I started to do it this way i felt new sensation.Can i improve my backbend this way.Please tell.Tanks in advance.

Posted by: abdalla | July 6, 2011 8:37 AM

One of the things that best I have found difficult is the reation of the positions, but anyway I think the perfection along with practice, so if I have a much advice is not to force my body.

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Posted by: lindafoit | July 6, 2011 8:34 PM

Now I am experiencing exactly the same with the hand stand. I was so so far away from it, but just the other day it was so easy for me to do by the wall. My teacher kept on telling "you need to find a way of making yourself lighter, it has to come from your core." After practicing the handstand while turning her words in my mind, I found myself doing it almost with no effort! Now I am thinking maybe I could get off the wall... Yoga is great!

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Explore Our Healthy Living Group Brands  Yoga Journalyogajournal.comVegetarian Timesvegetariantimes.com Yoga Journalbackpacker.com   Optimum Wellnessoptimumwellness.comWhole Foods Marketwholefoodsmarket.comBetter Nutritionbetternutrition.com CategoriesHOMEPosesBasicsPracticeWisdomHealthLifestyleTeachersBlogsCommunityMultimediaMagazinePurchaseSubscriptionsGift SubscriptionsBenefits PlusConferences DVDs Customer Service / Contact Us SubscriptionsBack IssuesShopEditorialWebmasterCorporateAbout Yoga JournalPressAbout Active Interest MediaYJ InternationalCareer OpportunitiesPrivacy PolicyAdvertiseCopyright ©2008 Cruz Bay Publishing, Inc. an Active Interest Media company

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