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Greetings and welcome to October,
Let's talk about your sole. Yes that's right, the one that spend's most of your life pressed to the ground or squeezed into some ridiculous (albeit gorgeous) shoe. The one you rarely think of (unless prompted by pain) yet spends most of its time carrying the weight of your life. There are 26 bones in the human foot (28 if you include the sesamoid bones at the base of the big toe) - that means 25% of all the bones in your body are located in your two feet. In addition your feet house 33 muscles (intrinsic and extrinsic), 31 joints and over 100 ligaments. This perfect design is purpose-built to be the foundation for our body's full muscular-skeletal structure. However we compromise the natural strength and design of this framework every time we wrap our feet in shoes. You may have read the debate over whether hi-tech athletic shoes benefit our overall structure by cushioning the impact of our activities (specifically long distance running), or compromise our body's natural structure, eventually weakening, not protecting, the foot, ankle, knee and hip joints (you can read more about the study here Barefoot Runners). While the scientists and sneaker companies continue to debate their various studies, just one hour standing in a pair of stillettos will provide immediate evidence of the negative impact wearing high heels has on our feet, knees, hips and back. All of this to back up what we already know - that going barefoot feels good. It is also good for us. Walking and standing in barefeet exercises and strengthens muscles weakened by our shoe wearing habits, and helps to restore our structural balance. Remember the childhood joy of bare feet on fresh soft grass, or even now, the sensual pleasure of bare feet against cool tile, or plush carpet? The first or base chakra (see article below for more information on chakras) Muladhara represents our grounding and connection to the earth. Our feet and legs play an important role in balancing this chakra. Yoga is particularly good for strengthening your feet and ankles as each standing posture requires us to spread our toes and equalize the balance of our feet between the four corners of the sole, spreading the toes (pressing down through the big toe) and lifting the arch. Concerted focus on correct grounding and alignment of your feet will lead to noticeable improvement in your balance and stability. So let's make October the month to focus on our soles. Really feel your feet against the floor during your practice, focus on reaching your toes out from your feet like little kick stands to assist with your overall balance. Feel how the weight shifts from the outside to the inside of your feet in different postures, notice if you keep your feet and heels together between postures, or if they drift out. Feel the energy and connection with the ground remembering that a balanced first chakra brings a sense of safety, fulfillment, of belonging and connecting to others, and of being at home in one's own body. To see our intentions for October and to share yours please visit our Facebook page at HUNTINGTON BEACH HOT YOGANamaste,
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QUICK LINKS
| Back issues of our SWEAT monthly newsletters are now available through the following link -
SWEAT Archives
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| OCTOBER SCHEDULE |
If you have not yet had a chance to try our new Hot Power Flow classes, there are 7 opportunities every week! For more information on this class including the instructors who will be teaching please click here to visit the new page on our website - HOT POWER FLOW
See full details of our class schedule including teachers online at Huntington Beach Class Schedule
If you have an iphone or ipad there is now "an App for that" so you can always check the latest updates to our class schedule. The free Mind Body Application can be downloaded at mindbodyonline.com/yogaapp/
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HELP US - COMPLETE THE SURVEY
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Have you tried our Hot Power Flow classes yet? We would love to hear your feedback. Click the following link to take our very quick survey! It is short and easy and we would really appreciate your input as we shape the format of these new classes. HOT POWER FLOW FEEDBACK
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FEATURED TEACHER - Lisa Newcomb
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HOMETOWN: Lake Forest, CA
CHILDHOOD ASPIRATION: To be an elementary school teacher
FIRST YOGA CLASS: Several years ago. Not sure of the date, you can check the computer at the studio if you want ;)
MOST INFLUENCIAL TEACHER: It's hard to name just one teacher as most influential. I think with everything in life you take a little from everyone. I am continually seeking for new ways of presenting the same information in a more direct manner.
FAVORITE POSE AND WHY: Trikanasana, triangle has to be one of my many favorite poses. I tend to enjoy this one posture in particular because it forces me to contract every major muscle. During the 40 seconds of triangle I can feel my cardiovascular system strengthening and I continually need to push myself to meet the intensity that triangle has to offer.
MOST CHALLENGING PART OF YOUR YOGA PRACTICE: To stay focused in the present moment. I often find my mind wandering to what I need to accomplish after class or to something that is happening in the environment that surrounds me.
PERSON WHO HAS INSPIRED YOU MOST: My Grandma, Phyllis Rose Marsh. She was a second generation from Italy and sadly both of her parents died before she reached the age of ten. Separated from most of her siblings my Grandma was shuttled to different distant relatives' houses, and was never given much of a childhood. She played such a fundamental role in my life teaching that attitude is everything and the only thing you can truly control.
BOOK YOU ARE CURRENTLY READING: The Last Lecture by Randy Pausch
SECRET COMFORT FOODS: Anything that is chocolate or full of carbohydrates!
CAUSE YOU FEEL MOST PASSIONATE ABOUT: Education
YOUR LOCAL RETREAT: Is just being with my boyfriend, Jason.
AN UNFINISHED DREAM: To travel the world
WHAT IS YOUR FAVORITE EXPRESSION: In it to win it! It applies to so many things! I have borrowed that
expression from Abby, and I am not sure if I'll ever give it back.
HOW LONG HAVE YOU BEEN TEACHING YOGA: 2 years
WHY IS YOGA IMPORTANT TO YOU: It helps me gain strength and flexibility, both mentally and physically.
FAVORITE HOBBIES: Stand up paddle boarding would be my latest. I love to fish as well as travel and explore new places that I have never been. I enjoy meeting new people and being exposed to different cultures.
WHICH YOGA BOOK WOULD YOU RECOMMEND TO STUDENTS: Anatomy of Hatha Yoga by H. David Coulter
You can read more about Lisa on our website - Lisa Newcomb |
| FEATURED STUDENT - Laura Vogelsang |
HOW OFTEN DO YOU PRACTICE? I practice as much as time allows which is averaging 4 or more times a week. I have enjoyed the atmosphere at HB hot yoga.
WHY DO YOU PRACTICE? I practice to relieve the daily stress in my life. I am a Kindergarten teacher with 31 little ones and I have been teaching for almost 20 years. I love teaching this grade level - but I also love the sense of calm yoga brings me.
WHAT ARE THE PRIMARY BENEFITS YOU EXPERIENCE? I have an increased level of fitness and mental focus. I have become more flexible and I have better balance. WHAT IS YOUR FAVORITE POSTURE? I would say that I enjoy the floor series of postures now because it has helped with strengthening my back and legs. HOW HAS YOUR HOT YOGA PRACTICE IMPACTED OR CHANGED YOUR LIFE? I seem to go further in these postures and I am pretty proud of how much further I can now go then when I first started. I had never done any type of yoga before and decided to start (hot yoga) with this year's (2010) first 30 day challenge in January and have enjoyed practicing so much so that I am now undertaking my third 30 day challenge! Now featuring our Student of the Month on the website homepage - www.huntingtonbeachhotyoga.com
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30 DAY CHALLENGE - now underway!
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Click here for full details - 30 Day Challenge
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INTRODUCTION TO CHAKRAS
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 It is that point in the class, you know the one. You have worked over one hour and 26 postures to get to it. Love it or dread it, you know it is good for you, like broccoli and carrot juice. As you crawl to the top of your soggy sweat-drenched mat the teacher explains why Camel is the penultimate posture, and why it is important for opening your heart chakra.So what is the big deal about chakras? The rest of the class pays little attention to them - why now? Why this one pose - why is this the ultimate exposure?The word Chakra is derived from the Sanskrit word - Cakram. There are believed to be 7 major chakras in the body located along the spine from the perineum below the sacrum, to the crown of the head. Chakras are depicted as wheel or flower-like structures, spinning spheres of energy emanating from major nerve or gland centers. Some texts also refer to an eighth chakra - the Aura, or protective shield. This protective shield surrounds the body and changes in shape, size and color depending on our mental, emotional and spiritual health, and on whether the chakras are integrated and balanced. Activities that promote and maintain a vibrant and healthy aura include meditation, yoga, healthy diet, rest and work/life balance.Kudalini Shakti theory states that the ultimate life force (the kundalini) sleeps coiled at the base of the spine and that the practice of yoga, the movement and flexion of the spine, arouses the kundalini until it rises upwards, piercing each chakra's center until it reaches the crown of the head and union with the divine.So what are the 7 major chakras and why are they important to your yoga practice (or vice versa)? Muladhara: The Base Chakra or root chakra is related to instinct, security, survival and also to basic human potentiality. Its color is deep red. This center is located in the perineum, which is the region between the genital and the anus. A parallel is charted between the sperm cell and the ovum where the genetic code lies coiled in the Kundalini. This chakra relates to the principle of gravity, connecting us to our bodies, to the physical world around us and to the ground below. A balanced first chakra brings a sense of safety, fulfillment, of belonging and connecting to others, and of being at home in one's own body. Yoga postures that benefit the root chakra include butterfly(baddha konasana-soles of the feet together and knees fall apart) and standing savasana.
Svadhisthana: The Sacral Chakra is located in the sacrum (hence the name) and is considered to correspond to the testes or the ovaries that produce the various sex hormones involved in the reproductive cycle. Its color is burnt orange. It is believed to be the focal point of our emotions, sexuality and creativity. The essence of the sacral chakra is that of water, always flowing, never static. A balanced sacral chakra brings feelings of balance and self-confidence in one's life and relations with others, and an ability to express and exhibit healthy emotional behaviors. Yoga postures that benefit the sacral chakra are camel and eagle (see pose of the month).
Manipura - The Naval Solar Plexus Chakra is associated with identity and self esteem. Its color is golden yellow. This chakra controls the metabolic and digestive systems processing energy into action. When this chakra is in balance we are confident and energetic, able to follow through on ideas and see tasks to completion. The warmth generated from this central point in our bodies gives strength to self-trust and self respect and a willingness to persevere. Floor bow posture is beneficial to the naval solar plexus chakra.
Anahata - The Heart Chakra is related to the thymus, located in the chest. It is the balance point between the three lower (physical) and the three upper (spiritual) chakras. Its color is emerald green. Representing compassion, selflessness and devotion, the heart chakra is where we process and store emotional experiences. The thymus is an element of the immune system as well as being part of the endocrine system. It is the site of maturation of the T cells responsible for fending off disease and may be adversely affected by stress. When the heart chakra is balanced we can relax, experiencing and enjoying a sense of emotional empowerment, a sense of compassion, hope and inspiration. Yoga postures that benefit the heart chakra include spinal twist, cobra and camel.
Vishuddha - The Throat Chakra is most closely aligned with the thyroid gland that produces thyroid hormone responsible for growth and maturation. Its color is turquoise. This chakra is also associated with creative self-expression, speech and communication. A balanced fifth chakra brings the capacity to listen and truly hear, and an ability to communicate effectively. Yoga postures to stimulate the throat chakra include fish (matsyasana-with hands underneath hips, press into forearms and rest top of head on mat) and standing separate leg head to knee.
Ajna - The Brow Chakra is known as the third eye chakra and is linked to the pineal gland. Its color is indigo. The pineal gland is a light sensitive gland that produces the hormone melatonin that regulates sleep and waking up. This sixth chakra is associated with seeing both physically and intuitively. When our Third Eye chakra is balanced we are able to positively and realistically perceive the future. Allowing us to see beyond the material world, this chakra also increases our psychic and telepathic abilities. Yoga postures that assist in balancing the brow chakra include cat/cow and bridge.
Sahasrara - The Crown Chakra is generally considered the chakra of pure consciousness. Its color is white or violet. It is most closely aligned with the pituitary gland that secretes hormones to communicate to the rest of the endocrine system and also connects to the central nervous system via the hypothalamus. It is our highest energy center representing inner wisdom and a connection to enlightenment and spiritual growth. When the crown chakra is balanced it connects us to our innate spiritual nature. Postures that balance the crown chakra include downward facing dog and rabbit.
For more information on Chakra Theory, Paul Grilley is the author of several books and DVDs.
Photo and Chakra illustration by Miriam Saunders
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FEATURED POSTURE - EAGLE
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The last posture in the warm-up series - Eagle is often the point where new students start to wonder how they will survive the rest of the class. With kness, ankles, wrists and elbows crossed (and upper and lower limbs moving in opposite directions) this posture offers a challange in strength, balance and coordination. The good news is that you can work on wrapping your legs anytime you are sitting down - at your desk, watching TV. Extending and wrapping your arms will help to relieve tension in your neck shoulders and upper back, but be very mindful about the tendency to lean forward in this posture. Top of mind should be top of your head directly above your shoulders, directly above your hips, with your chin parallel to the floor. As with all postures, slow and correct set-up is the key to finding your way into correct alignment. And as you can see from our article on chakras, Eagle can help you balance the sacral chakra believed to be the focal point for our emotions, sexuality and creativity.
Lower body - center of your mat with your feet together, standing tall, looking forward. With an inhale breath, lift your right leg and balance on your left. Center and steady your body as you channel the strength from your previous "awkward" position to sit back into that left leg. As you sit back, further lift your right leg up and over the left, crossing it above your left knee, and reaching your right toes to tuck around your calve (or ankle). Contract your abdominals as you sit back with weight into the heel of your left grounded foot, ensuring that your torso is upright, not leaning forward, squeeze your thights tightly together. Breathe.
Upper body -
Take a mental note of your left and right arms. As you cross your right leg up and over your left, take your left arm and cross it underneath your right, below the elbow, in front of your body. Once crossed bring your left hand back to the left of your body and place palm to palm in front of your face. Now gently pull down on your arms (without leaning forward) to eventually hold your hands beneath your chin. If you really struggle to cross the arms at the elbows and wrists as described, you may instead place your palms on opposite shoulders after crossing at the elbows. Stretch through the arms and upper back as you feel your entier body in contraction. Breathe.
Release your arms and legs on an inhale (careful not to fling your sweat onto your neighbors) and reverse the position.
Benefits
Warms up all 12 major joints in the body - shoulders, elbows, wrists, hips, knees and ankles. Firms calves, thighs, abdomen and arms. Strengthens the latissimus dorsi, trapezius and deltoids. Helps relieve asthma, leg cramps, neck, back, and sciatic nerve pain. Brings fresh oxygenated blood to the reproductive organs and kidneys. Improves concentration and balance.
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TEACHER ANNIVERSARY
|  Congratulations to Christelle Reigner for two years of excellent teaching on October 2nd! You can read more about Christelle by clicking on the following link to our website - Christelle Reigner
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STUDIO MANNERS - sssshhhhhh....
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For some of us a big part of the reason why we love coming to Huntington Beach Hot Yoga is to be with (and share our practice with) friends. For others, their practice is their sanctuary, our studio being the one place in their lives reserved for quiet meditation. Whilst we activly encourage everyone to bring and meet friends to and through the studio, we do ask that in respect of everyone's practice you keep the chatter outside the studio - and certainly no chatter through or after class in the studio. Instead use your time inside the studio to set your intention, focus on your breathing and enjoy the peaceful environment our studio provides for mindful practice.
We thank you for your consideration and cooperation in keeping our studio a sanctuary for everyone.
Namaste.
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$99*
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Month-to-month membership continues! Unlimited Yoga
$99 per month
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* month-to-month membership - $49 set up fee - two month minimum, cost per person per month, click here for more details Huntington Beach Hot Yoga Rates
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