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Greetings!
With the onset of summer has come the themes of Connection and Community to the studio. We will play with Muscular Energy and partner poses to foster integration and know ourselves better through our community of fellow students and teachers here at the studio.
Dr. Zorn will continue to run his weekly Dharma dialog and Meditations on Thursday nights.
We are so excited to bring in Denise Gour to begin to introduce us to the Principles of the Mindfulness Based Stress Reduction Program created by Joh Kabat-Zinn. She will be presenting a workshop in August that will begin to give you tools to reduce stress and help foster greater joy. With strong interest we will be hoping to add this full 8 week program to the studio this fall.
As we are more active in summer and seeking to find more energy to fuel our enthusiastic activities I hope you enjoy some of my suggestions to optimize your food and nutrition this summer with my favorite superfoods and micronutrients.
Be well and keep shining your light,
Melonie Nielsen
Vancouver Yoga Center
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Weekly Meditation and Dharma Dialogue With Dr. Zorn
Come join us Thursday evenings for explorations of the heart-felt philosophies behind Yoga, followed by theory, instruction and practice of meditation techniques.
These sessions are led by Dr. Matt Zorn, a lifelong yogi of the Siddha Yoga Lineage. Matt, a Naturopathic Doctor specializing in Homeopathy, will guide us through the wisdom and understanding of the heart and mind in these inspirational talks and meditations.
Join us Thursdays from 7:30-8:30pm - everyone is welcomed and encouraged to participate. $10 drop-in fee.
Topics for lectures:
July 7th: No class this week.
July 14th: Falling into Immediacy
What does it mean to "fall into immediacy"? How does this relate to Meditation? What allows this to happen in Meditation?
July 21st: Time and Meditation
What is Time and how does it relate to Meditation? Are the past and future real? What constitutes "reality" when it comes to Time? What does Mediation reveal about Time?
July 28th: Being and Action
What is the relationship between Being and Action? How do Being and Action relate to Meditation? What is the experience of Being without Action?
Aug 4th: Love
What is Love and how does it relate to Meditation? Why does Meditation increase one's experience of Love?
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Self Help For Muscle Pain or Injury
In the last 10 years, thousands of students have walk through the studio's doors. It's the rare person who does that doesn't have some sort of ache, pain or injury they are currently working through. Most of us deal with pain in the body at some point.
Yoga, chiropractic and massage have much to offer in terms of addressing postural and structural issues. It is essential, though, to take care of yourself at home as much as possible, too.
Here are a few effective ways that I've given to my Yoga students and massage clients over the years to address aches, pains or injury on your own . See the full article.
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Workshop: Mindfulness For Living Joyfully
A workshop based on principles of Jon Kabat-Zinn's Mindfulness Based Stress Reduction Program.
Aug 20th 1:30-3:30pm $35 in advance, $40 day of
This two hour experiential workshop introduces user-friendly tools for gaining emotional balance and cultivating happiness in everyday life.
Practices include using breath, gentle Yoga postures, and focused awareness of the body, emotions, and thoughts to help us exercise the power to choose our responses to life's ups and downs rather than automatically reacting with self-defeating emotions and behaviors.
A brief overview of relevant brain research highlights the mind/body connection and demonstrates the science behind staying healthy even when facing the toughest times.
Workshop activities are drawn from two significantly effective research-based programs: Mindfulness Based Cognitive Therapy for Depression (MBCT)- Segal, Teasdale, Williams and the Awakening Joy- James Baraz.
Optional guided practice CD's will be available for purchase.
Facilitated by Denise Gour LCSW
Denise is a licensed clinical social worker in private practice who facilitates health and healing through mindfulness based counseling and education. Learn more at www.mindfulplace.com
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Ayurvedic Cooking
Dream Cookies
Makes 15 cookies
This is a great protein sweet treat. Have on hand at work and let a couple of these help you through the day.
Preheat oven to 300 degrees. Grind finely in a blender, food processor or however you like:
1 cup ground raw almonds, or sunflower seeds, cashews, or hazelnuts.
Mix together with:
1/4 cup maple syrup
1/8-1/4 teaspoon ground cardamom
2 tablespoons of water
Drop the batter in 1/2 teaspoonfuls onto well-oiled cookie sheet. They will spread a bit. Bake for 15-20 min. or until lightly golden brown. Let them cool for just a couple minute, then remove carefully with a spatula to cool on a plate or wooden board.
Adapted from the cookbook Ayurvedic Cooking for Westerners by Amadea Morningstar.
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Fun High Nutrient Foods
I am always on the hunt for rare, new and upcoming superfoods (big nutrition foods, ie. high in protein or important minerals). I have added a new search to my list these days- micronutirents and electrolyte foods. These foods offer smaller trace minerals that deeply affect our endocrine glands and the subtle chemical balance within our body.
Here's a list of my favorite superfoods, and micronutrients and elecrolyte foods.
Super foods:
Quinoa 1 cup, amaranth (2 tbsp) and salba (1 tbsp) cooked together
Dates
Figs
Spirulina
Almonds
Sesame seeds
Berries: Blueberries, raspberries, huckleberries, marionberries etc.
Recipe idea: Take the seed out of a date and fill with the uncooked dream cookie recipe above.
Micronutrients & Electrolytes:
Cell food dietary supplement by Lumina added to water
Hijiki
Sea cucumber
Sprouted beans, lentils, mung and adzuki are my favorite
Sprouted broccoli, amaranth, bok choy and various other big greens seeds
Coconut, juice and meat
Recipe idea: Add the above items to your favorite mixed green salad mix. Top with feta cheese, favorite nuts or seeds and olive oil and balsamic vinegar or apple cider vinegar.
If you have your favorite super, micronutirent dense foods please reply to this newsletter and I'll include them in the next newsletter.
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Yoga Posture 101
Virabhadrasana 1 Vira = Hero Bhadra = Powerful, strong, auspicious one A Powerful Hero This standing pose is named for the powerful hero Lord Shiva created when he tore a lock from his dreaded hair and upon manifestation, proceeded to lead an army in revenge of a disloyalty to the chief of all gods. Also known as the upright warrior pose, it is commonly incorporated into the sun salutation (suryanamaskar) in many traditions of Hatha Yoga. The power of this hero pose begins at the soles of the feet and rises through the muscles of the legs to give a strong sense of connection from the earth below into the fire of the belly. Just as Virabhadra honored the source of his power (Siva), there must be reciprocation from the belly through the bones of the legs back towards the earth. This gives a feeling of standing into your own strength while being equally grounded, such a necessity to face the challenges of day-to-day life. When we align with our own strength we can take the experience of the pose from the foundation and access a sense of ease into the heart and spirit of the breath. With the arms extended overhead and the gaze in a comfortable point the warrior shines and expresses its own glory with pride and conviction, never forgetting the greatness that lies within. Virabhadrasana 1 strengthens and tones the muscles of the legs, pelvic floor, and abdomen. Strength and tone of the legs improves digestion, blood flow, and can help alleviate stiffness in the ankles and hips. The integration of the shoulders and neck help pain and stiffness in this area and create more capacity in the lungs for the breath. When we find ease in a pose like Warrior 1, our lives take on the quality of equanimity and versatility.
Contraindications:
Those with high blood pressure can keep their hands on their hips. If you have knee, hip or lower back issues keep the back foot facing forward with the heel off the floor. This allows you to keep the hips level easing torque on the back, hips and knees.
Work in the pose:
Align front kneecap with 2nd/3rd toes
Work towards 90 degree angle with front thigh.
Pelvic Loop(lengthen the tail and zipper the belly) and Kidney Loop(breathe into the back body and draw front lower ribs back) are two of most common principles in need, in this pose.
The Focal Point is in the pelvis so root and rise(lengthen) from that point to create freedom and expanse in this pose.
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Session dates:
June 27th-Aug 20th
Aug 21st-Sept 5th Studio closed
Coming this fall to the studio...
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About Vancouver Yoga Center
We pride ourselves on teaching Yoga to each individual. Our yoga teachers are certified and highly trained in the movement and alignment of the body. Drop by the studio anytime or visit us online at www.VancouverYogaCenter.com for more information about our class schedule, massage therapy, and yoga therapy.
202 E McLoughlin Blvd Vancouver, Washington 98663 Vancouver Yoga Center 360-521-1609 |
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Upcoming Lectures, Events & Workshops
June 27th-August 20th
Aug 21st-Sept 5th Studio closed
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