WHY CAN'T I GET INTO THE STUDIO???
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Yoga Bits
Morsels of yogic wisdom and information

 Sept. 12 - 18, 2011 

In This Issue
Yoga at the Armory!
New Free Parking
CLASSES THIS WEEK
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Mat Space Reservation
Reserve Mat Space Online
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Join the Mailing List
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Class Information
Use It or Lose It
Back up your backbone with proper care  

"The flexible spine holds your entire nervous system." 

-- Yogi Bhajan

 

The Spinal ColumnAs I sit here crouched over my computer typing out Yoga Bits, I'm thinking about my yoga anatomy teacher, Kate Garland, who might cry if she could see my hideous posture at present. Between office, car and couch, the spine takes a lot of abuse in our sit-down culture and it needs proper attention to stay healthy.

 

The good news is: it doesn't take dramatic movement to keep the spine happy. Simple activity -- even in a chair -- can be extremely effective.

 

Now for the bad news: when the spine loses its flexibility, an endless list of things can start to go wrong.

 

It might be obvious from a physical standpoint why an inflexible spine is a problem. From a yogic perspective, however, back pain can be more than an anatomical issue. Get a load of this little tidbit from The Aquarian Teacher training manual from the Kundalini Research Institute:

 

"The spine has two mutually exclusive functions that it needs to balance: it houses and protects the nervous system and it allows for mobility. When there is a conflict, protecting the nervous system is the body's top priority and the muscles connected to the spine go into spasm to prevent mobility."

Hmm. If we understand that "the nervous system" includes our responses to everything from a hot stove to profound trauma, could this be the reason our back "goes out" during times of emotional stress? I think so.

So how can we take care of this vital part of our anatomy? What follows is by no means an expert description of spinal mechanics, but hopefully it will be a start. 

 

Segment of the  SpineNormally the spine can move in the following ways:

 

bending forward (flexion)

bending backward (extension)

bending to each side (lateral flexion)

twisting (rotation).

 

Protected inside the bony skull and spine are the brain and spinal cord. They float in the spinal fluid, which brings in oxygen and nutrients and carries away wastes. (It's actually the "cerebrospinal fluid" because it is manufactured in the cavities of the brain, but that's kinda long so people usually say "spinal fluid.")   

 

Unlike the heart, which pumps blood through the body, there is no circulation system for the spinal fluid. That means it won't move on it's own, so we must facilitate its flow with appropriate exercise of the back. You wouldn't want the oil in your car to sit there instead of working its way through the engine, right? Besides bending and twisting, the breath also circulates spinal fluid through gentle movement of the skull bones. (Another not-so-subtle pitch for breathing brought to you by Yoga Bits!)  

 

Injury or atrophy can inhibit movement of the spine. Not moving very much (or at all) can be addressed by deepening the breath and gradually increasing activity. Injury is another matter entirely. Resuming activity after serious injury is a process specific to each situation and must be handled carefully.

 

However, injury is not always immediately apparent. For that reason, listening to your body is extremely important both on and off the mat. If you don't listen, you can cause the kind of harm that won't show up right away but will announce itself 20 years later when you, say, pick up a basket of laundry or a grandkid.

 

To defend against invisible injury while on your yoga mat, it's wise to listen to physical cues. For example, if you are twisting during yoga class and you feel a twinge or you have to pull on another part of your body (usually a knee) to take the twist further, just back off. You will still get all the vital benefits of twisting -- detoxification, moving the spine, improving digestion, releasing hips and shoulders, etc. -- without hurting yourself.

 

Off the mat, spinal health has more to do with general self-care. This includes getting enough rest. Lack of rest causes serious problems for the spine, especially the intervertebral discs. The discs are like spongy little cushions between the vertebrae. All day long your discs take a pounding, getting smushed and flattened while you walk through the grocery store or sit at your desk. That's okay, though, because the body in all its wisdom has a built-in method of repair. During sleep, the discs puff back up by refilling with (guess what) spinal fluid to prepare for another day of smushing. If you don't get enough sleep, you're not giving your spine a chance to rebound. Over time that could cause major problems.

 

So give your spine a break...no, wait, poor choice of words. Just take good care of with a bit more awareness and effort. 

Sat Nam,
Mary

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Mat Space Reservation
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Yoga at the Armory: September 25

Armory Center for the Arts in Pasadena

10 a.m. Community Class

 

$15 suggested fee

 

ALL LEVELS WELCOME!

Armory Center for the Arts
Community Room
145 N. Raymond Ave.
Pasadena CA 91103
Parking & Directions

PLEASE BRING YOUR OWN MAT & BLANKET. NONE ARE PROVIDED.
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Where to Park for FREE in North Hollywood

Complimentary! Gratis! On the house! 


The NoHo Arts District is growing, which is wonderful news for this "revitalized" neighborhood. It also means that free parking options have diminished dramatically due to increased demand. So here are the new instructions for free parking when you come to yoga at my home studio:

 

Enter underground parking for The Lofts at NoHo Commons from Chandler Boulevard (cross street Fair, between Lankershim and Vineland). The signs will say "Resident Parking Only" but keep going. When you get to the bottom of the ramp, turn right into the Visitor Parking section. Park anywhere and dial 086 on the call box at the parking garage elevators. When I buzz you in, take the elevator to the 2nd Floor. Walk south across the courtyard (past the leasing office and the pool) toward the Weddington side of the building until you get to apartment 245.

 

 

guestALL GUESTS MUST ENTER THE BUILDING FROM THE NORTH SIDE OF THE BUILDING (CHANDLER BOULEVARD).  

THERE IS NO MORE GUEST ENTRY FROM THE SOUTH SIDE (WEDDINGTON STREET).

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Mat Space Reservation
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classesClasses for the Week of September 12

 

North Hollywood  

Wed 7:30 p.m. 

Thu 7:30 p.m. 

Sat 11 a.m.  

Sat 3 p.m.

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 descriptionCLASS DESCRIPTIONS

    

"Yoga" is a word that derives from the Sanskrit "jugat," which means to join together. The purpose of all yoga is to awaken consciousness. Various styles of yoga emphasize differing methods to achieve that awakening. No style of yoga is "better" or "worse" than another, they simply employ different methods for practice.

 

Kundalini Yoga

Kundalini yoga uses breath, sound and movement to create a awareness of and connection to mind, body and spirit. A typical class lasts 90 minutes. The session includes tuning in, warm up, a set of poses called a "kriya" designed by Yogi Bhajan for a specific effect (such as glandular balance or spinal flexibility), meditation, relaxation and closing.  

 

Hatha Yoga 

Hatha yoga is the most widely practiced form of yoga in the world. Hatha Yoga uses asana (postures) and conscious breathing in combination with mental focus to develop awareness, strength and flexibility, and relaxation. Poses and sequences common to Hatha yoga (such as sun salutations) are often part of the warm up for my Kundalini yoga classes. 

 

Private Classes

Private classes at my studio are available by appointment for $75.00 per class. You will benefit from personalized yoga sets and meditation specific to your needs and/or requests, typically lasting 90 minutes. For an additional transportation fee (based on mileage), I am able to provide private instruction in your cat-free home. 

 

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policiesPOLICIES

 

Mat Space Reservations

Space is limited to six mats per class in North Hollywood. For this reason, online reservations are required to attend. Online reservations are requested, but not required, at locations other than my home studio. Private classes are by appointment only. Please email me to ask questions or make an appointment. 

 

Cancellations 

Students who cancel their mat space reservation with less than 24-hour notice will be asked to pay the full class fee. No charge for cancellations with more than 24-hours notice.  

 

Private Classes

Private classes at my studio are available by appointment for $75.00 per class. You will benefit from personalized yoga sets and meditation specific to your needs and/or requests, typically lasting 90 minutes. For an additional transportation fee (based on mileage), I am able to provide private instruction in your cat-free home.