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Feature Article

                 Take a deep breath and relax  

 One of the five principles of Yoga is Pranayama, which promotes proper breathing. The term Pranayama comes from Prana - "life force" and Yama - "control." Controlling the breath slows and regulates it.

When our holiday to-do list grows, so does our anxiety level. One side effect of this anxiety is a constricted feeling in our chest and more rapid and shallow breathing.

When this happens, it helps to practice yogic breathing. This engages the parasympathetic nervous system, which calms us.

If you're new to yoga, here's how to practice this breathing technique. You can place one hand on your chest and one hand on your abdomen until this comes naturally. 

• Inhale by filling the abdomen
• Continue inhaling as you expand and fill the chest
• Exhale first from the chest as it empties and falls
• Continue exhaling from the abdomen as it draws inwards completely

This is one round of the full yogic breath.  

Theresa likens it to filling a jug from the bottom up and then pouring it out from the top down. It also helps to make your exhalation twice as long as your inhalations. If you inhale to a count of five, exhale to a count of 10.  

The next time you're feeling stressed and anxious, take a moment to practice several rounds of this breathing technique.

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Treat yourself or someone else

Looking for a gift idea? Be Well Now is offering a massage special. Purchase a bundle of 3 massages for $150 and save $30! Give two certificates as gifts and keep one for yourself. The certificates expire a year from the time of purchase.

Get ready for holiday parties with our Spa Day special and pamper yourself from head to toe. This offer includes a massage, facial and manicure/pedicure. Each treatment is one hour long so you get the maximum benefit. All three must be scheduled for the same day.  

This  offer is good until the end of the year and is a bargain at just $135.

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Tibetan Singing Bowl Concert

Tibetan Singing Bowls are used world-wide for meditation and therapy by health professionals, spiritual teachers and many others.

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 Tai Chi and Tang Soo Do

Jerry holds a masters rank in Tang Soo Do. This Korean style karate class is not a sport but a traditional martial art for adults and teens. Practitioners learn self-defense skills and gain confidence and fitness.    

Tang Soo Do class meets Tuesdays and Thursdays, 7:00 - 8:30 p.m.   

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Asana Zone

The blueprint

The yogi rests on her shoulders, legs parallel and extended to the ceiling. The hands support the midback, the chin is away from the chest and the face is relaxed.

How to do it:

1. Lie on the floor with your knees bent and feet flat with your heels as close to your buttocks as possible, arms at your sides
2. Exhale, press your arms against the floor, and push your feet away from the floor, drawing your thighs into your front torso.Continue lifting, curling your pelvis and then your back torso away from the floor, so that your knees come toward your face.
3. Place your palms against your back. Raise your pelvis so that your torso is perpendicular to the floor. Walk your hands up your back.
4. Inhale and lift your bent knees toward the ceiling, bringing your thighs in line with your torso and pressing your tailbone toward your pubis. Inhale again and straighten the knees, pressing the heels up toward the ceiling.

From this position, check your alignment

Do:

• Check your alignment
  • legs, pelvis and torso should be parallel
  • chest should be lifted
  • shoulders and upper arms are actively pressed into the floor

Don't:

• let your legs relax and splay
• tuck your chin against your chest. There should be about a two-finger-width space between your chin and chest.
• spread your elbows wider than your shoulders

5. To come out of the pose, exhale, bending your knees into your torso and rolling your back slowly and carefully onto the floor, one vertebra at a time. Keep the back of your head on the floor and don't arch your back.

Benefits:

• Relieve stress and mild depression
• Relieves allergies
• Stimulate thyroid and abdominal organs
• Calm nervous system
• Increases circulation
• Promotes mindfulness
• Improves digestion
• Reduces fatigue and alleviates insomnia

Contraindications:

• High blood pressure
• Menstruation
• Migraine or tension headache
• Neck or shoulder problems
• Diarrhea

For Beginners

Use a wall to prepare for Salamba Sarvangasana. Sit sideways, as close as possible, next to a wall. Exhale, swinging your shoulders down and your legs up onto the wall. Make sure your chin isn't tucked into your chest. Breathe.

Advanced variation

One of the simplest variations is Eka Pada Sarvangasana (pronounced ACHE-ah PAH-dah, eka = one, pada = foot or leg sarva = all anga = limb).

Come into the pose. Keeping your left leg perpendicular to the floor, exhale and lower your right leg parallel to the floor. Be careful not to shift the left leg's position. If the right leg's hip sinks toward the floor, turn the right leg out, moving the right sitting bone toward the left. Hold the two sitting bones together then rotate the right leg back to neutral. Hold for 20-30 seconds then inhale, bringing the right leg back to perpendicular. Repeat the sequence with the left leg.

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Be Well Now

is a healthy lifestyle center that offers a range of holistic experiences to unite your mind, body and spirit. Bring harmony to your life through the practice of heart-centered yoga and meditation. Explore our Namasté gift shop with books, CDs, candles, teas, skin care and gifts.

If you are in the area, stop in and say Hi!  

 Be Well Now

(618) 462-3900 

  Good to know....

Begin your practice with long, even breaths through the nostrils.  

Use the breath to warm the inside of the body as well.