March Newsletter Shakti Yoga Studio

Winter footsteps Winter has finally arrived and what an entrance! Now that we are surrounded by so much of the white stuff it is time to unleash our inner winter yogis. To help you do so, check out this month's two-part article on yoga and shoveling. It outlines how to make this activity safer and more enjoyable, as you pefect your alignment and bring your meditation practice into the experience. Finally, follow up your shovelling with a dish of this month's four layer veggie lasagana. You deserve it. Have a great March.

The 8 Limbs of Yoga: An afternoon of study and practice

Yoga is a rich philosophy that has been practiced and studied for thousands of years. In this workshop we'll explore the 8 Limbs of Yoga as described by Patanjali in the Yoga Sutras. In the second half of the workshop we'll apply this philosophical knowledge to an inspiring asana and meditation practice. All levels are welcome.

Fri, April 15th, 7:00-10:00pm $45 +tax, Pre-registration Req.

Shoveling Aligment for a Healthy Back

shoveling For an ancient practice developed in a hot climate, yoga is surprisingly relevant to winter activities. Shoveling is a perfect example of this. Using the proper alignment and preparing your muscles for shoveling can transform this back-breaking task into an enjoyable outdoor winter work out. Before going out, especially in the morning, do a few slow moving sun salutations to warm up the muscles and lubricate the joints.

Once outside, bend your knees, keep your spine straight, and engage the abs to support the back before lifting snow. Ensure that you orient yourself so that you can throw snow, either ahead of you or to the side, without having to twist your spine. Also remember all the work you put into maintaining symmetry in your yoga practice, and do the same for your shoveling. Change arms regularly so that you balance the workout.

After you are done try this flow to allow the muscles that you have worked to open and relax and to realign the spine.

Child's pose - Cat/cow - Down Dog - Cat/Cow - Child's pose

In Cat/Cow pose try to focus on opening and lengthening the lower back. Listen to your body and hold each posture as long as your muscles tell you that they need to be there.

After doing the the above flow for a few slow repetitions lie on your back and alternate pulling your knees to your chest and holding each knee in place for a few breaths on each side. Stay on your back and finish by bending both knees toward your chest and moving into a lying spinal twist on either side. This will bring the spine back to neutral. Again, stay as long as your body tells you it needs to be here. If you have lots of time you can enjoy your well earned rest and relaxation by spending some time in viparita karani with your legs against the wall.

If you do this every time you shovel your back will be thanking you all winter long. Remember, you are only as young as your spine is healthy!

Hypnobirthing

Hypnobirthing

If you are pregnant and looking for a birthing philosophy that will work to remove birth fear, decrease birth discomfort, reduce the likelihood of interventions and create a beautiful birth experience for you, your baby and your partner then Hypnobirthing is the program for you. Click here for more infomation on this transformative 5 week session.

Shoveling as Meditation

Snow Buddha

Asana is only one of the many ways that yoga can impact on the winter ritual of shoveling. Shoveling is an opportunity to experience winter in all it's glory on a very personal level, to develop our ability to exist in the moment and find enjoyment in even the smallest activity.

The well known Buddist quotation "Before enlightenment I carry water and sweep the floor. After enlightenment I carry water and sweep the floor." beautifully sums up this idea of being present and appraching work with mindfulness. We cannot always control events but we are always in control of how we respond to what we are given. When we work we can approach it as a nuisance, allow our minds to wander and fill with worry and resentment, or we can pour our consciousness into our work. As the above quotation makes clear, it is not the action but ones perception of the act that determines the reality of the experience.

Unless you are a lover of all things snow, it is easy to spend your winter hopping in and out of buildings and vehicles. This year transform your shovelling experience by simply paying attention. Some of us are able to sit on our meditation cushion and find clarity of mind only to lose it again as soon as we become active. Choose to bring your meditation into your shovelling. Be fully alert as you move, aware of where you body is in space. Smell the crisp cool air and listen to the sound of the snow beneath your feet and watch your thoughts. Just as you would do in a sitting meditation, identify your wandering thoughts and release them on your frosty breaths out, leaving you to focus on the shovelling itself. Cultivate a sense of gratitude for this fresh clean air, the beautiful snow scene in front of you, for all the events that led you to be in this place at this point in time and last but not least, for the strong healthy body that allows you take part in this glorious winter experience. Developing the ability to see awe in mundane activities that take up most of our lives is a gift we can give ourselves.

Once you are in your meditative grove why not take your yoga out of your own drive way and practice some karma yoga by shoveling for a neighbour who could use the help and share the incredible gift you have just given yourself with your community.

Earth Hour Class

Earth Day

On March 26th both Torbay Road and Mount Pearl Shakti Yoga Studios will be offering a 60 minute class (by candlelight!) to support the Earth Hour campaign.

Earth Hour started in 2007 in Sydney, Australia when 2.2 million homes and businesses turned their lights off for one hour to make their stand against climate change. Only a year later Earth Hour had become a global sustainability movement with more than 50 million people across 35 countries participating. Global landmarks such as the, Sydney Harbour Bridge, The CN Tower in Toronto, The Golden Gate Bridge in San Francisco, and Rome's Colosseum, all stood in darkness, as symbols of hope for a cause that grows more urgent by the hour. If you are unfamiliar with Earth Hour you can go to www.earthhour.org for more details.

This year all proceeds from our earth hour classes will go to Amnesty International to support their World Yoga Day campaign. Click here to find out more about Amnesty International, an organization committed to supporting and promoting human rights worldwide.

During this special candlelit class we'll explore restorative asana (postures), pranayama (breathwork) and an extended, seated meditation.

Date: March 26, 2011
Time: 8:30-9:30pm
Cost: Use your regular class pass or membership. If you don't currently hold a pass or membership, the drop in fee is $14+hst
Instructors: Meaghan Burridge (Torbay Road), Cheryl Fenk (Mount Pearl)
*Pre-registration is required for this class

Please Note: For the comfort and safety of everyone participating in this lights-out class we will not be admitting latecomers. The studio doors will be locked at 8:30pm as we turn out the lights. Thank you in advance for your understanding and see you there as we support the earth and all it's citizens together!

Yoga Atlantic Conference: Heart Path

Anahata Chakra 2

The Yoga Atlantic Conference in Nove Scotia is a great opportunity to soak up the wisdom of some of Atlantic Canada's most inspirational yoga teachers and visiting guest instructors for a weekend of yoga practice, meditation, philosophy and self-discovery.

Meaghan will be attending the conference this year to assist Anusara yoga teacher Barrie Risman. If you have any questions about attending the conference please feel free to speak to her at the studio or email Meaghan@ShaktiYogaStudio.ca - she would love to see some familiar faces there!

This year's conference theme is based on the fourth Chakra the heart, Anahata. Air, Social Identity, Oriented to Self Acceptance. A healthy forth chakra allows us to love deeply, feel compassion and have a deep sense of peace and centeredness.

The conference takes place from April 8-10 at the best Western Chocolate Lake Hotel in Halifax, NS. Click here for more conference details.

Four Layer Veggie Lasagana

Two layers of mixed vegetables plus a layer each of spinach and zucchini give this lasagana a mixture of textures and flavours that will make the number of pots that you have to use up in the kitchen more than worth it. Not to mention that you will be eating a meal that is brimming over with nutrition. This is the perfect dish to make in advance for entertaining. It tastes as good, or better, reheated as it does fresh out of the oven. The perfect meal to follow a day of winter fun.

lasagana Ingredients:

Layer 1

1 large zucchini

3 cloves garlic

1 Onion

Layer 2

1 package (312g) of fresh spinach

1/3 container of ricotta (approx 150g)

1/4 cup of parmeson

Layer 3 (Enough for 2 layers)

1 green pepper

1 red pepper

1 celery stick

1 very small head of broccoli

10 mushrooms

1 onion

2 cloves garlic

Sage/Oregano/Basil/Terragon (1 tsp each)

Salt and Pepper

1 bottle of favourite tomato/spaghetti sauce

1 box/package of whole wheat lasagana noodles. (The no-boil versions are also tasty and a lot less work. My favourite is Olivieri Nutriwise which is available at local supermarkets). You will also need a 8" x 10" casserole dish (with a depth of 3"). Makes 6 servings

Instructions:

1. Steam Spinach (season with salt), press dry, mix with ricotta and parmeson and then set aside in a covered bowl.

2. While spinach is steaming, cut zucchini into long strips and saute with garlic and onion until tender. Then set aside in a covered bowl.

3. Chop all ingredients in layer 3 list into small pieces and saute with spices. Then add 1/2 the bottle of tomato sauce.

4. Prepare noodles following directions on package. No-boil noodles need no preparation.

5. Spread bottom of pan with tomato sauce, add a layer of mixed vegetables, mozzarella and parmeson. Next add a layer of zucchini mixture, then another mixed veggie mixture and finally a layer of the spinach mixture. Add a layer of tomato sauce on top of each layer of noodles and also sprinkle mozzarella and parmeson on each layer for a total of 4 layers.

6. Put a thicker layer of mozzarella on top and sprinkle with basil.

7. Bake covered at 350 degrees for 35 minutes. Then bake uncovered for 5 minutes. You can place pan on a foil covered cookie sheet to avoid oven spillage.(Or follow directions for whatever kind of noodles you are using)

8. Let cool for 30 minutes and serve with garlic bread and/or tossed salad.

Tips:

*If you don't have a 3" deep pan you probably will not be able to add the 4th layer so make just half the mixed veggie section or spread it along a wider pan. However, that means adjusting the amounts for the other layers as well.

*If you are short on time skip layer 1 & 2 and just make a double amount of the mixed veggie layer. This will still result in 4 layers, is less time consuming, uses fewer pans and is still yummy.

*You can chop and throw any of the veggies in your fridge in layer 3.

Scent Free Studio

Scent Free Image Just a reminder that Shakti Yoga Studios are scent free. Some of your fellow yoga students have strong sensitivities to scents. Please be mindful of not wearing colognes, perfumes or other strongly scented personal care products when coming to class so that everyone is able to enjoy their yoga experience in comfort and good health. Thank you for understanding.

In seed time learn, in harvest teach, in winter enjoy.

~William Blake

Have a wonderful March!

Shakti Yoga Studio

www.shaktiyogastudio.ca
TorbayRoad@ShaktiYogaStudio.ca
722-YOGA (9642)
MountPearl@ShaktiYogaStudio.ca

745-YOGA (9642)