Yoga Pose of the Month is:  Chair Salamba Sarvangasana 

(in sanskrit salamba = with support, sarva = all, anga = limb, asana = pose)

aka, chair shoulderstand 

It is best to learn this from an experienced teacher (like ME), then have a friend spot you at home, then you will be ready to try it on your own. Move slowly with intention and focus as you do this pose, control your movements so you have grace!

• You will need a folding chair, a bolster (you can substitute a stack of firm blankets), a yoga mat and a blanket
• Fold the yoga mat in half twice and place it on the chair seat, edge of mat overlapping the front of the seat
• Place the blanket on the back of the chair
• Place the bolster in front of the chair legs parallel with the seat
• Sit backwards and sling your legs on the back of the chair (like hanging on a monkey bar as a kid...remember then?)
• Hands hold the seat, lift the chest on an inhale
• Exhale recline back, elbows find the bolster
• Then take one arm to grab through to the back legs, then the other arm, now your shoulders are on the bolster
• Wiggle your low back to find the just right spot onthe seat  
• Extend the legs well through the heels 
• Pull with your arms to open the collar bones and lift the chest
• Stretch the neck, chin tucks toward chest
• RELAX your face and jaw and tongue

Breathe softly and slowly, hold for as long as you can, short periods at first to get used to inverting, then up to 5 - 10 minutes.

 To exit, hook your heels on the back of the chair, take your arms out and hold the legs, and let your body slide off onto the bolster.  Wait to let your body equalize, then slide to the floor, again wait and breathe.  This is a great inversion toward the end of the practice, as you can go to Savasana afterward.

Benefits: inversions are wonderful for retuning, rinsing, detoxing the body and mind.  It inverts the "liquid" systems of the body, "stirs the pot" so to speak.  Use inversions to keep your immune system healthy and ready to battle germs.  This inversion helps to balance the sacrum and low back as it is set on the seat. It opens the shoulder girdle and chest and gives the upper back a gentle back bend.

ENJOY! 

 (note as with any inversion, if you are on your moon cycle ladies, do not invert.)

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• Set up a bolster or a stack of blankets 3" away from a wall
• Crouch down on your hands and knees with your convex side next to the bolster, feet at the wall
• Carefully roll (like a log) your hips onto the bolster then your shoulder to the floor and walk your feet and legs up the wall (it may take a few lopsided tries to get this to work! be patient and give it a few more tries)
• Extend your legs vertically and hip wide, and press them strongly into the wall, flex the feet, yet relax the torso as it waterfalls off the bolster in a supported backbend 
• Give the other variations a try, wide legs, then feet together knees wide
• You may need to pad the concave side to even it out so it feels supported too  
• To exit, roll off to the concave side and rest there on your side, pillowing your head with your arm or a blanket. Breathe here to equalize the body.  
• You can end with Savasana right after this or just end with laying on your side.  

Benefits are many:

• Drains toxin from the legs (good for vericose veins and inflammation in the ankles and feet)
• Opens the chest and organs to receive the "pooled" oxygenated blood
• Inverts the fluid body to rinse out the toxins from the liquid systems
• Relieves back ache 
• Gives your body a restful break from busyness as it calms the mind

(note as with any inversion, if you are on your moon cycle ladies, do not invert.)

The need for RETREAT:

In my most recent Back Care Clinic, I had my students relaxed in 2 reclining propped poses for nearly 30 minutes of the 2 hour clinic.  I asked them if they ever spent time like

this, relaxed, quiet, supported, and breathing. Most students I teach, and most people I know do not give themselves this kind of retreat. Imagine the world and how different it would be if we all practiced this way A LOT.  That leads me to my topic of Retreat.

In a mere 7 days, I will be taking a Retreat in Arizona, namely a Vision Quest.  My soulmate Red Bear guides them.  He is an amazing Shaman and teacher to me as well as the love of my life. ( www.redbearsjourney.com) 

I will spend many days in silence, contemplation, and pondering my being.  This brings me to my core essence, my true soul.  It enlivens me, refreshes me, gives me guidance and vision as to how to be in my body, mind, soul, and a path to help me navigate this crazy culture as well.  But most importantly, it puts me in touch with the WORLD, not just this limited culture, but the natural world, the mystical world, the magic of the ancestors and ancient beings that came before us, transcending this limited physical plane. This is a place of the Divine, the ONE, God, Spirit, whatever you may want to call it.  This is where that quiet contemplation can take us, to the "greater than our little selves" place within and around us all, always. Go to it, the quiet... 

I wish you PEACE!!! 

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YOGA FOR SCOLIOSIS WORKSHOP

 at Prairie Yoga in Lisle, IL

Sunday May 22, 2011, 12:30 - 3:30 pm 

Cost $50 

Preregistration and prepayment required. Call DL to schedule a recommended preclass  

private to assess your scoliosis and curve pattern, and learn 3 poses to begin a personal practice. $100 for 11/2 hour session.

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YOGA FOR SCOLIOSIS 6 WEEK SERIES  

 
Preregistration and prepayment required. Call DL to schedule a recommended preclass private to assess your scoliosis and curve pattern, and learn 3 poses to begin a personal practice. $100 for 11/2 hour session.

 

New Series Dates for Spring and Summer:

April 12 - May 25 (no class 5/3 and 5/4)

May 31 - July 6

July 12 - August 17 

Call DL to schedule a pre-class private to assess your scoliosis and curve pattern,  

and learn 3 poses to begin a personal practice. $100 for 11/2 hour session.

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YOGA PRIVATE SESSIONS AT ALL LOCATIONS

Schedule a private session with DL in Brookfield at her home studio, at Yoga Circle in Chicago, or at Yoga Among Friends in Downers Grove.  Learn to work with a specific ailment, pain, back issue, Scoliosis, MS, and more, or just to deepen your practice.   

These sessions are one on one.  Learn how to take that practice into your daily life.  

Private sessions are $100 for and hour and a half.  

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