|
|
Yoga Journeys to the Heart Newsletter
|
Issue fifteen...
| July 2012...my garden is growing...its been HOT!!
|
|
|
|
|
|
nancy Desert Lizard heraty, DL
Yoga for Scoliosis Trainer
Back Care Specialist
Yoga Teacher
Artist
708-404-9642 | lizardwocw@comcast.net
|
|
|
Welcome to my newsletter sharing and celebrating my life long journey into YOGA!
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
JULY...mid summer, time for retreat:
I just completed a retreat this past weekend in Wisconsin where I was a leader. I studied the concepts of Zen and Tao with my mentor and guide, Red Bear and an amazing group of journeyers. The manual had 100 pages! Here are a few of the many quotes I want share with you... there will be more to come from this manual...
"We have two eyes to see two sides of things, but there must be a third eye which will see everything at the same time and yet not see anything. That is to understand Zen." -D.T. Suzuki
"Detachment is the space that allows one to truly see, hear and listen to one's inner world, the outer world, true thoughts, true feelings, intuition and sensitivity." -Red Bear
"Detachment is the space that brings one, takes one, carries one, gifts one with true being, true essence, true nature...Self and Soul." - Red Bear
"Detachment gives you space...opens the space for truth, wisdom, clarity, loving..."
-Red Bear
"Detachment is having no regrets for the past, no fears for the future...to neither prolong the stay of things pleasant, nor hasten the departure of things unpleasant. Another aspect of detachment is suspending judgments of bad or good about a situation or person and just seeing them as they are. There is an observer quality about having a sense of detachment." -Alan Watts
"There are many forms of Detachment...Detaching from our "knee jerk", "dysfunctional" and "habituated" behaviors which keep us stuck. This practice is a "count to ten" or "time out" from our reactions to conflict. The practice is to be used to help us respond to a situation rather than reacting to it. The main reason for this type of Detachment is to mitigate damages brought on by our "unthinking reactions." -Pema Chodron
On non-attachment... "When we carry a burden, it's heavy. When there is no one to carry it, there's not a problem in the world."
"Oh, yes, you attach, you cling, you grasp, to all...more and more...creating continual suffering or yourself, others, relationships, Nature, STOP, STOP,STOP this insanity, this suffering...empty...let go...release...surrender all these attachments!!!!
"Today, humans have a quality that nothing else in Nature has...TO MAKE EVERYTHING COMPLEX...then to have self pity for the complexity they created
when all is truly SIMPLE." -Tom Robbins
"Zen's greatest contribution is to give you an alternative to the serious man. The serious man has made the world, the serious man has made all the religions. HE has created all the philosophies, all the cultures, all the moralities; everything that exists around you is a creation of the serious man. Zen has dropped out of the serious world. It has created a world of its own which is very playful, full of laughter, where even great masters behave like children...REMEMBER that all that has ever been invented in the world has been invented by playful people, not by the serious people. The serious people are too much past oriented - they go on repeating the past, because they know it works. They are never inventive...When I say playfulness is the source of all discoveries, I mean it. The greatest calamity that can happen to a man is that he becomes too serious and too practical. A little bit of craziness, a little bit of eccentricity is all for the good." -OSHO
PS: Back Care Clinic THIS SATURDAY, July 28
at Yoga Circle in Chicago, 1-3 pm, $45. Sign up today!
From my HEART, with Gratitude and Peace,
DL, nancy Desert Lizard heraty
Yoga for Scoliosis Trainer
Back Care Specialist Yoga Teacher
Artist
<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<
|
|
As you know, this last few weeks have been severely hot in the Chicago area. As temperatures rise, we become tense, over-heated, and exhausted. So, counteract this with lots of water to re-hydrate yourself, seek out shade and A/C, and practice cooling forward folds. Be kind to yourself, take care of yourself, and take care of your stress!
Pose of the Month is: Ardha Uttanasana (ardha means half, utt means intense stretch, asana means pose) a. b. 
supported on blocks modification for tight hamstrings and back
Here are two variations to lead you to a cooling place. Stand with your feet hip wide, at least. Outer edges of the feet are parallel with each other. Strengthen legs well, pressing top thighs back, feet firmly planted. Roll the inner thighs from front to back to widen the sacrum. Bring hands to top thighs, as this supports the hinge point. Inhale, lift front body well, exhale, hinge at hips (over hands and top thighs), then bring your hands to blocks (or chair). Inhale elongate looking forward, exhale, bring your head to a block (or folded arms on chair seat). Keep the shoulders rising up the back so the neck can elongate as well. The main point of action is keeping the legs and feet firm to support the long spine. Head down lets the brain cool and empty. The nervous system cools down as well. Resting the palms on the blocks also holds in energy so the nerves can settle. Great for any anxiety you may be feeling.
>>>>>>>>>>>>>>>>>>>>>>>>>>>>><<<<<<<<<<<<<<<<<<<<<<<< Yoga for Scoliosis Pose of the Month is: Janu Sirsasana (janu means knee, sirsa means head, asana means pose) 
To begin, sit in Dandasana, legs stretrched out with a chair over the legs (Dandsana was last month's pose). Sit up on a lift, one or two blankets or a bolster, to find a neutral pelvis (making sure the lumbar spine is not overly tucked and flattened or rounded out). Then, bring the left leg to a bend, with the sole of the foot at the inner thigh, keeping the right leg strong as in Dandasana. The right foot can press into the cross bar to retain structure. The left bent leg can be padded if it cannot rest on the floor. Hold the chair seat with your hands, inhale elongate the spine and front body, exhale hinge at the hips (not the waist) and fold the arms on the seat. Inhale again, elongate, exhale, rest the head on the folded arms. You can take as many breaths as needed to reach the chair. Lift it higher with blocks under the arms if needed. Janu Sirsasana is a boon to scoliosis when practiced correctly. When the bent leg is on the side of the thoracic convexity, bring that side of the ribcage back to front lightly twisting. This action de-rotates the thoracic curve. Always elongate the concavity well reaching the concave arm forward and resting it on top of the convex side arm. When the bent leg is on the lumbar curve side, press the bent leg knee out and down well to bring the lumbar curve into the midline. It is an amazing pose to work both types of curves simultaneously if you have a double curve. >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> |
|
|
|
Frequently Asked Questions:
Yoga for Scoliosis FAQ's:
Q: Why do you highly recommend an assessment before taking classes?
A: The assessment helps YOU understand how your spine is reacting to your specific curvature. You cannot "see" your back at all times so it is possible you are clueless as to how the muscles and bones of the spine are adjusting themselves to your curves. You need to know this in order to empower yourself with knowledge so you will know how to work with your curves in class. You will need to memorize this information so YOU can adjust your curves, or you can bring the chart with you to class as a reminder.
Q: What happens in the assessment?
A: First, I take a history of your scoliosis and any surgeries, injuries, illnesses you may have. Then I photograph your body standing in all 4 views, and in the forward bend test, all 4 views. I will feel your spine in the forward bend test. From that, I draw a chart of your curve(s) from the back view with notations of rotations, compensating curves, level of hips and shoulders and head. There are 4 general classifications that I use, Thoracic, Lumbar, Thoraco/Lumbar, and Double Major curves. Not all students come to me knowing this pattern or their degree of curvature. I will assign a classification to your curvature. You will receive copies of all these documents to study so you know how to work with your specific curvatures in my classes and privates. If you have copies of your x-rays, you can bring those for us to study together and confirm what I am seeing in your body. I will also give you a copy of my writing "What is Yoga for Scoliosis" to read at home.
Q: How long is the assessment and how much does it cost?
A: The assessment is one hour, and the cost is $80 (as of July 2012).
Q: What should I wear for the assessment?
A: Do not wear baggy clothes as I need to see the shape of your body. Do not wear a black or dark colored top as the spine and curves disappear in the photos, light and solid colors are best. Wear a form fitting top and bottom. The more flesh I can see the better, so shorts or capris that lift above the knees is best, or a sleeveless top or athletic bra top is best.
Q: Where do we meet?
A: At this time, I rent the studio spaces at Yoga Circle in Chicago, and at Yoga Among Friends in Downers Grove. I need to book the appointments from those studios so I can compare calendars with yours. I am usually in Chicago on Thursdays and Saturdays, and I am usually in Downers Grove on Monday, Tuesday, and Wednesday. These may be subject to change.
Q: How will I know if I am ready for a class?
A: I can confirm this in the assessment based on your pain level and your ability to move freely. In some cases, I recommend privates first especially if you are in a lot of pain.
Q: What if I am in pain?
A: The pain needs to be addressed first and in a very individual way, especially if you have any disc herniation, or other diagnosis. I may recommend working privately to address the pain. It is difficult to come to class in a high level of pain, as you may not be able to practice the poses without the pain being aggravated. It is important to address and relieve the pain first in specific ways. We will need to address your breath and more, specific to your type and location of pain. On a scale of 1 - 10 (10 being greatest pain), if your level of pain is below 3, you may be able to come to a class. The pain will distract you from working the pose in some cases so working privately we can set up a sequence with therapeutic poses to lower the pain and/or alleviate it.
Q:How much is a private class?
A: Privates are $80 for an hour. We meet at the two studios I have listed above.
.................................................................................. |
Schedule of upcoming events for 2012...
.....................................................
BACK CARE CLINIC dates for the rest of Summer...
Please register for the clinics by calling the studio of choice before the week of class...
Schedule for Yoga Circle in Chicago:
Once per month, Saturdays, 1 - 3 pm
Cost $45
Next date is THIS SATURDAY, JULY 28!!!!!
Schedule for Yoga Among Friends in Downers Grove:
Once per month, Saturdays, 2:30 - 4:30 pm
Cost $35
See my website for more details!
................................................................................
ONGOING YOGA FOR SCOLIOSIS CLASSES
at Yoga Circle in Chicago
Thursdays from 12:30 - 2 pm
Saturdays from 9:30 - 11 am
Classes suited for all levels, teens to adults.
Call DL to schedule a pre-class private to assess your scoliosis, history, pain issues and curve pattern. Assessment: $80 for 1 hour session
...............................................................................
YOGA FOR SCOLIOSIS 6 WEEK SERIES
New time and New level!
at Yoga Among Friends in Downers Grove
$90 for each 6 week session Tuesdays for Beginners: 6:30 - 8 pm Wednesdays for Experienced Students (with DL's approval): 7:30 - 9 pm Session C is under way: July 10 - Aug. 15 (no July 3,4) Registration and prepayment required. This is not a walk-in class. Beginners, call DL to schedule a pre-class private assessment of your scoliosis, history, pain issues and curve pattern. Assessment: $80 for 1 hour session .................................................................................... YOGA PRIVATE SESSIONS AT ALL LOCATIONS Schedule a private session with DL. 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 $80 for an hour. ............................................................................................ ***Check out my Website for my regular classes and workshop schedule for Yoga, Yoga for Scoliosis, and Yoga for Back Care***
..................................................................................... |
nancy Desert Lizard heraty
3640 Prairie Avenue
Brookfield, Illinois 60513
708-404-9642
lizardwocw@comcast.net |
|
|
|
|
|
|
