Bikram Yoga Stowe Newsletter
IN THIS ISSUE
Up Coming Events
Specials
Posture Of The Month
NINA'S Corner
Quick Links
 
Holiday Schedule
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Upcoming Events
raj
Rajashree Bikram's wife will be at Kirpalu January 15-18th.
 
Holiday Open House
Dec. 5-6th
Free Yoga both days.
Discount 10 Cards. 
Save the date & bring a friend. 
NOVEMBER 2009 
head to kneeAs Goes The Body, Goes The Mind. Move Your Body In Creative Ways For Your Mind To Become More Creative.
SPECIALS
NOVEMBER - MARCH
 
NEVER TRIED BIKRAM YOGA?
Take your first class for $40
and come for the next 30 days for FREE
no strings attached.
*in state residents only
*First time doing Bikram yoga
 
HAVEN'T BEEN TO CLASS IN OVER A YEAR?
Come back special:
Pay $20 for your first class
and the next 6 consecutive days are FREE.
 
STUDENT RATE
Drop in rate: $10
10 Cards: $85
 *with student ID.
  
Posture of the month
 
floor bowFloor Bow
 
Bow Pose is the last in the spine strengthening cobra series. Unlike the other three poses in this series that focus on a specific part of your spine, Bow integrates the entire back and spine. As Bikram explains, this pose has the combined challenges of Cobra, Locust, Full Locust, Standing Bow and Balancing Stick-- but it also shares their combined benefits.
 
Tip #1 - Because this is an all-levels class, you always want to focus on doing your postures in the best alignment possible, and not worry so much about your depth. As a beginner, you may do just well to grab your feet. Doing it every day will "gradually lengthen the muscles and toughen the connective tissue capsules of the knee joints,"  that will eventually allow you to go further in the posture.
 
Tip #2 - If you experience pain discomfort in the sacroiliac, hip, and/or knee joints, honor these signs mindfully. Even the most advanced students should be aware of these sensations. When there is no longer any hint of pain, "the only limitations to the posture are muscle strength and connective tissue constraints.
Here are a few more tips that will guarantee proper alignment:
 
Tip #3 - Five finger grip about 2 inches below the toes - Don't forget to include your thumbs with your index fingers.
Tip #4 - Keep your wrists straight- If you wrap your hands too much around our feet, your wrists will bend. Loosen the grip just enough to keep them straight- and get a firm grip!
 
Tip #5 - Aim for 6 inches between heels, toes, knees and hands - Your legs will separate as you kick up- again, don't worry about the depth of the posture. Instead, do your best to keep the proper distance. You may not go up as high, but at least you'll be doing it correctly.
Tip #6 - Perform 80-20 breathing- This is an amazing tool to hone, and it can be used in the deep backbend postures. First, inhale fully-100%. As you go into the posture and throughout the posture, only breathe into the top 20% of your lungs while you maintain 80% of the air in your lungs. This creates pneumatic pressure inside your lungs, and with these pneumatic and hydraulic forces, "your muscles don't have to sustain the body in these positions entirely on their own."

Tip #7 - Kick your legs up and back - The kicking will lift your torso up, so there is no need to pull with your arms. Just use your 110% strength and kick back and up
 
Tip #8 - Balance on the center of abdomen- As soon as you start kicking, roll forward and move your body weight and your center of gravity until you are balanced on the center of your abdomen.
Tip #9 - Stay motionless in posture 20 seconds - As with all postures in the series, you must find the stillness in it when you have reached your fullest extension in the posture, like a statue.
Tip #10 - Come out SLOWLY with control - Definitely do not collapse out of the posture. Slowly come out of it, and find complete still right away. 
  
 

 
NINA'S Corner
 
head to knee
Looking forward to winter and many lazy days in the office lazyboy......... 
Love to each and everyone of you who reads this newsletter.
Take each day as it comes. 
Sincerely,
Stephanie
Bikram Yoga Stowe