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Posture of the Month: Utkatasana
Awkward, 2nd part | |
Benefits of Awkward: | |
Strengthens and firms upper arms, abdominal muscles and all muscles of thighs, calves and hips
Makes hip joint flexible
Firms the upper arms
Increases circulation in the knees and ankle joints
Relieves rheumatism, arthritis and gout in the legs
Helps to cure herniated disc and lumbago in the lower spine
Increases inner thigh strength, promoting a healthy knee joint | |
You have just released from sitting in a chair and falling over backwards. If done properly your quadriceps should sting, at a minimum. Now, second part, you are asked to stand up on your toes as high as possible. Without dropping your toes from their at least 90 degree position to the floor you are to bend your knees, but be careful not to lean forward at all. Your back needs to stay flat as if resting up against the wall behind you. Best rule of thumb is shoulders over the hips. You bring your hips down until they are parallel to your knees. When the instructor says sit down in the chair, think of a line being drawn through the center your knees. That is the height of the chair. It is easy to think of the bottoms of your legs(hamstrings) being the chair, but some practitioners have huge hamstrings so then that wouldn't work because that is a big "cushion" on the chair. Your hip (where it bends) and your knees (where they bend) should be on one plane; ergo "the chair". Imagine there are two other "chair legs" under the buttocks. So... back straight and leaning backwards ever so slightly NOT forwards, knees/heels/fingers six inches apart. Fingers together. Shoulders and face relaxed. Standing up on bent toes as erect as possible. A tray of drinks resting nicely on the line from your knee to your bent hip. Stomach pulled in until your navel grazes your spine. Oh and breathe - otherwise it is impossible. The more you can relax into this posture, the easier it is. Also, much like half moon, don't fool yourself into believing that the lower you go, the better you are doing in the posture. Without all of the other elements in place, you just have bad form, especially if you go below "the chair". A final word, please do not compare your posture to those of others. Different bodies make different chairs. Just try your best. As Taz says, "It's only yoga, guys". |
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Cocunut Oil |  | |
Before listing all the amazing benefits of coconut oil, we'll first need to clear up misconceptions about saturated, monounsaturated and polyunsaturated fats. We've been told for decades that saturated fats are bad for us but it's not necessarily the level of saturation that determines an oil's or fat's health benefits. It's important to note that unsaturated fats (oils) are vulnerable to oxidation and free radical formation causing the oil to become toxic, whereas saturated fats are not. The hydrogenation process used to solidify an oil creates trans fats which our bodies are unable to process and we all know by now to avoid trans fats. The more processed an oil and the longer it's been stored and exposed to light, the more likely it is toxic to your body.
Coconut oil is comprised of 48% lauric acid, 7% capric acid and 8% caprylic acid which are medium chain fatty acids and processed differently from the long chain fatty acids found in most vegetable oils and meat fats. MCFAs go directly to the liver where they are converted to energy and are available for immediate use without raising the blood sugar level. They stimulate metabolism and will help you to feel satiated and less hungry.
Here is a sampling of ailments and conditions that coconut oil can help:
Prevents heart disease, high blood pressure, atherosclerosis, stroke and diabetes.Supports the development of strong bones and teeth and protects against osteoporosis.Kills viruses that cause mononucleosis, influenza, hepatitis C, measles, herpes, AIDS and other illnesses.Protects the body from breast, colon and other cancers.Prevents premature aging, degenerative disease, liver disease and damaging effects of UV radiation from the sun such as wrinkles, sagging skin and age spots.Kills bacteria that cause pneumonia, earache, throat infections, urinary tract infections, and fungi and yeast that cause jock itch, athlete's foot and diaper rash.Reduces symptoms associated with psoriasis, eczema and dermatitis and relieves pain and irritation caused by hemorrhoids.
Reduces severity of problems associated with malabsorption syndrome and cystic fibrosis and relieves symptoms associated with Crohn's disease, ulcerative colitis and stomach ulcers.
Coconut oil does not break down even when heated to very high temperatures so simply switching to using virgin coconut oil for all your cooking needs in place of processed vegetable oils will promote weight loss and provide the benefits listed above and more!
~Courtesy: Pure Bikram |
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Greetings!
It is very easy to come in to practice and leave quickly after because we are all sweaty. More and more we find that our online community on Facebook is growing and reaching out to each other. We are also going to be posting our Student of the Month and other featured Yogis and Yoginis in the Studio. Take a moment to get to know a fellow practitioner either on Facebook or in the Studio. Community and support are key elements to leading a happy, healthy life. Click on the Facebook link above to connect with like-minded friends now.
See you in the hot room! |
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| PBY Marathoners | |
X-Train: Running and Bikram
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Ronnie |
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Paula |
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Catherine |
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On January 30th, Houston hosted their annual marathon. We were impressed that several of our practitioners were there representing. We asked a few of them to share with us what their motives were and how Bikram was a part of their routine.
Kevin ran the full marathon and shared this, "I started running (voluntarily) in 2002 - before that I ran when I had to (the Navy made me run sometimes). I began with 5K races and eventually building up to my first marathon here in Houston in 2008 (the 2011 Houston Marathon was my 4th marathon)." Kevin who began practicing Bikram in March of 2010 says the yoga helps him run with better form and less pain. He says Bikram helps him build core strength and clear his mind. Admittedly, he also likes to sweat. Pictured is Kevin at this year's Chevron Houston Marathon. Finally Kevin added that, "More important to me personally, is that I have a wonderful wife, Lisa, and two beautiful boys, Justin - 16 and Tyler - 6. " His son Justin runs half marathons and has also shared our hot room!
Paula ran the half this year. Her testimonial was so lovely; it is included in it's entirety here:
"I joined PBY in July. In the same month I decided to run the Houston Half Marathon as a hero for a group that I work closely with, which is Sunshine Kids. I am a pediatric oncology nurse at MD Anderson Cancer center and this organization gives kids the chance to get away from the reality of cancer and get out and live life. I am all for that. So I run to support them. I wanted to start running because at least twice a year I travel internationally to places where gyms may not be readily available. I always have my feet with me and that makes it easy to continue exercising, even while away from the comforts of home. The practicing of Bikram came about as what I thought was just a pre-trip stretch. I had done Bikram Yoga one time before and thought it would be a smart idea to do before I boarded a plane to India. There was a tranquility in the room that, then and now, calls me from the chaos of my day. The 90 minutes of focusing just on myself and the benefits of being in the hot room are just what I need to recuperate from my daily work. The practicing of Bikram has helped to cure old injuries, loosen tight muscles post run, to be able to breathe through just my nose in a calm manner, and to smile through adversity. I continue to practice as I train for the MS 150 that is in April. After that I look forward to completing a 30 day challenge."
Pictured is Paula at this year's Chevron Houston Marathon.
Catherine and Ronnie, our Students of the Month, also ran this year's Chevron Houston Marathon. This is one of many, many marathons that they have run. Of the many benefits they attribute to Bikram they they noted more comfort in the hips and lower back and that the heat had been beneficial in teaching focus and tolerance. Ronnie in particular stressed that he felt an improvement in focus plus balance and strength. You can read
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Taz - back in the day |
more about them in the Student of the Month section. We have included pictures of them from the Marine Corps Marathon in Washington, DC.
Finally, for those of you who do not know, our very own Taz is a veteran marathoner and ran for most of her life. Inset is a picture of her running the Compaq Houston Marathon in 2002. She admits she would still be running if only her knees permitted.
Bravo to all of you for accomplishing such an amazing feat! You are inspirational. |
| Students of the Month |  Catherine and Ronnie
Together for 15 ½ years, Ronnie and Catherine have traveled life's landscapes together. Avid fitness buffs, Catherine has been running since 1996 and Ronnie since the 1970's. Together they decided to run their first marathon in Alaska.
They each raised $4,000 for the charity run, and it set off a chain of events that would land them in our Studio.
Another of our Yoginis, Tim, introduced Ronnie and Catherine to PBY. He said simply, "It is so for you, you gotta do it". So in December of 2009 they came on over to give it a try.
Ronnie and Catherine now run marathons regularly. They ran a 5k the weekend beforethis past Houston Marathon and netted the 2nd and 3rd best times for their age groups. Lifting weights, running and generally healthy living is a lifestyle, a way of being. That is who they are. That is why Tim thought of them in tandem with Bikram Yoga.
Miraculously, in the brief time that they have been practicing, they have sustained some serious hurdles. Catherine, who has over 150 classes with us now, suffered a serious bought of pericarditis in April and May of last year. She spent three out of four weekends in the hospital for observation. Then on the following Thursday immediately after the fourth weekend stay, she was admitted back into the hospital. During this 5 day stay, with Ronnie by her side, a Pericardial Window procedure was done which removed the excess fluid from around her heart. Ronnie says he has only 85 classes because he also broke his arm in October and November of 2010. Ronnie shares, "After 85 classes, I still struggle with many different poses, whoever said this would be easy, maybe Catherine. Listening to the instructor's directions on how to position your body and breathe are very important no matter how uncomfortable you may seem to be. It's all about focus, strength and balance which are physical, human characteristics that I once thought I had mastered. Creating a healthy lifestyle is a true challenge as is Bikram Yoga, the more we practice, the easier it becomes."
These serious life events have caused them both to look at what is important to them, and they found each other, running and yoga. After 15 or so years together they tied the knot on 10/10/10. They have both returned to the yoga room. I asked Catherine what she would like to add, and she said, "Oh ask Ronnie. So this is what Ronnie said, "I have awareness issues that need attention in and out of yoga class which have become more manageable due to my practice. Currently when I run, I'm able to focus better on my intentions and particular event goals. Yoga gives me the strength to build endurance, stability; and balance to understand the necessary importance of daily living and nutrition. Plus it keeps me upright." Finally Ronnie and Catherine commented that all of the Staff at PBY make it so much more enriching. Catherine did add one thing, "Taz treats us like royalty, really". We are lucky and glad to have Ronnie and Catherine practice at PBY, hopefully for many years to come. |
| Zen Corner |  Secret of the Spiritual Warrior: Loving - The Highest Intention
Spiritual progression is not to be found outside, in the physical world. Spiritual progression is found inside you. Once your intention toward higher awareness is clear, you will begin to move up, instead of moving horizontally. You will see that your existence is not confined to this world. You will begin to live your everyday life in greater awareness of the now. The mistakes, the decisions, and the fantasies of yesterday will belong to yesterday, not today or tomorrow.
You cannot do anything wrong as long as you are acting with love and awareness. I have three ground rules that govern my life. I'll share them with you:
Don't hurt yourself and don't hurt others.
Take care of yourself so you can help take care of others.
Use everything for your upliftment, learning and growth.
To some people these ground rules seem too simple, even simplistic. But think how your life would change if you lived them, really lived them! It may sound silly, but applying these rules to whatever you do really will guarantee a fulfilling life. Your Spirit will converge and you will live in higher awareness.
~Spiritual Warrior: The Art of Spiritual Living by John-Roger |
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This month we took an opportunity to focus on some of our PBY family who are dynamos in other areas of their lives besides the hot room - our marathon runners. It felt good to spend more time with our own family. Next month we will be focusing on the folks who have completed Challenges since the beginning of the year. Challenges are just that, challenging. We look forward to getting to know all of you better.
Many Blessings,
Taz
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