As always, we had a delightful breakfast get together with the participants of the currently ongoing pranayama intensive. Here is the recipe for the "Quinoa Apple Breakfast Bake" dish, shared by Cynthia.
Quinoa apple breakfast bake
Ingredients
1 c. Quinoa
2 c. Almond milk (sweetened vanilla is best, if not then add a bit of vanilla extract and maple syrup)
1/3 c. Ground flax seed
1 Tbs Apple Pie spices (cinnamon, nutmeg, allspice)
1 Tbs. Coconut oil (melted)
1 chopped Apple or Pear
Optional
Raisins
Dried cranberries
Other fruits/berries
Chopped nuts
Method
Spread dry quinoa into the bottom of an 8×8 baking dish. Mix together all the other ingredients except apples and chopped nuts. Pour the mixture over the quinoa, then sprinkle the chopped Apple pieces all over the top. Bake at 375* for about 50 minutes to 1 hour, until quinoa is done. If using chopped nuts, sprinkle these over the top during the last 10 min of baking.
Please share your own experience with baking this dish.
I am pleased to announce the next Meditation Intensive. In this program, I plan to discuss the basic concepts of meditation and practice several of the meditation techniques. Most of the information that I will be sharing is based on the concepts discussed in Patanjali’s Yoga Sutras and related classical yoga texts.
No prior pranayama or meditation experience is required.
Here are the particulars:
What: 14-day Meditation Intensive
When: Monday, March 7 – Sunday, March 20, 2016
Time: 6:00 – 7:30 AM
Location: 4000 Bearcat Way, Suite 102, Morrisville, NC 27560
Daily Routine: Light stretching (10-15 minutes), Pranayama (15 min), Relaxation (15 min), Meditation – discussion and practice (45 min)
Commitment: A firm commitment to follow this schedule and attend every day
Fee: $90
To register: fill out the registration form, providing information in all the fields, and submit it online
Strongly recommended
Light,’sattvic’, nutritious, VEGETARIAN food
No alcohol, drugs, tobacco or any other item of similar nature
A personal commitment to continue the practice after the program is over
Back pain, especially pain in the lower back, is perhaps the most common reason why people join a yoga class. Many people notice stiffness in the back when they wake up in the morning. Most stretches in a typical yoga routine are geared toward making the spine more flexible, stronger and healthy.
Marjarasana
(cat and cow stretch) is a simple stretch that, when practiced regularly, can go a long way in keeping the spine healthy and pain free. In the yoga routine that I practice and teach, I start each asana (stretching) session with Marjarasana.
I hope you will enjoy practicing with this video sequence.
The word "marjara" (मार्जार) in Sanskrit means a cat. In English, the name gets commonly translated as "cat and cow". In this stretch, the spine is moved rhythmically up and down. While breathing in the movement of the spine resembles the ‘hump’ of a cow’s back. While exhaling the spine is moved so it resembles the back of an angry cat. Hence the name "cat and cow".
I am pleased to announce the next Pranayama intensive. In this program, we will be practicing some of the main pranayama techniques given in our ancient yoga texts. I will also discuss the underlying concepts in the practice of pranayama and all the wonderful benefits that the practice can bring us.
No prior pranayama or meditation experience is required.
Here are the particulars:
What: 14-day pranayama intensive
When: Monday, February 8 – Sunday, February 21, 2016
Time: 6:00 – 7:30 AM
Location: 4000 Bearcat Way, Suite 102, Morrisville, NC 27560
In a previous post, Denise, who is undergoing cancer treatment shared her experience about her yoga practice. In today’s post, Kerry, who is undergoing treatment for MS for a few years now, has kindly agreed to share her yoga experience. Kerry began attending my yoga classes, taught during the lunch hour at a local corporation, almost seven years ago. Subsequently when she changed her jobs, she decided to continue her yoga practice with me and started attending the classes at my studio. About three years ago she told me that she had been diagnosed with MS. But rather than showing any signs of depression or anxiety, she, like a true warrior, has stayed very positive in her attitude and has been handling her situation bravely.
In the notes below, Kerry has kindly shared her experience with her yoga practice.
Denise started attending yoga classes with me a little over a year ago. In the registration form that she filled out, under "any medical issues" she wrote, "Last 10 years only major medical issues; surgery to remove section of large intestine and heart attack." When she came in for the class, I was pleasantly surprised with her cheerful smile and a very pleasant attitude. She gave no indication that she had gone through major health issues in the past. She became quite regular in the classes and started enjoying them.
After about three months of regular classes, she suddenly stopped coming. I just assumed that she might have had some health issues and would be back soon. After about a month of absence I received an email from her telling that she had been diagnosed with cancer and will need to go for surgery. From that time on she kept me in the loop, updating me frequently with news about her surgery, subsequent radiation and chemotherapy. After a couple of months of recovery from surgery and treatment, she came back for the classes and has been attending very regularly. She is back to her cheerful self, always displaying a very positive outlook and an infectious smile.
As many of you may be aware, I have been offering a monthly workshop on various aspects of yoga philosophy at the studio. These workshops are normally held on the 3rd Saturday of the month. My main objective in teaching these sessions is to share the underlying concepts of the practice of yoga as given in the ancient yoga texts.
I started these workshops with the main intent of discussing the Yoga Sutras of Patanjali. In his Yoga Sutras, Patanjali has provided the very essence of the philosophy and teachings of yoga in a highly scientific and systematic exposition. The Yoga Sutras of Patanjali (YSP) are one of the six darshanas (Sanskrit word for philosophy) of Hindu schools of philosophy and a very important milestone in the history of Yoga. The book is a set of 195 aphorisms (sutras), which are short, terse phrases designed to be easy to memorize. Though brief, the Yoga Sutras is an enormously influential work that is just as relevant for yoga philosophy and practice today as it was when it was written. A study and understanding of the Yoga Sutras can bring about a very positive transformation in one’s life.
or the Warrior Pose 1, along with its two siblings called Warrior 2 and Warrior 3, is one of the very commonly practiced asanas. This is a powerful and energizing pose, especially useful for strengthening the leg, hip and thigh muscles.
In my own practice and the classes that I teach, I integrate the practice of Warrior poses as a part of the Surya Namaskar (Sun Salutation) sequence. However, all three variations of the Warrior pose can be practiced independently as standing poses.
Hope you will enjoy practicing with my good friend Tanu in this video sequence.
Who was Veerabhadra?
Veerabhadra was a mythical warrior, created by Lord Shiva from the strand of his hair to fight against King Daksha. Shiva was married to Daksha’s daughter, Sati who had married Shiva against the wishes of her father. Daksha, in order to take revenge against Shiva, organized a grand yajna (a sacrificial ceremony) in which he invited all the important and not-so-important gods except Shiva. Humiliated at this insult, Sati burned herself in the sacrificial fire. On hearing about it, Shiva was enraged and created Veerabhadra who eventually fought against and destroyed Daksha and his armies.
Warrior 1 Step-by-Step
Come to a standing position at the top of the mat.
Step the right foot back, spreading the feet about 3 to 3.5 feet apart.
Keep the inside edge of the front foot parallel to the side edge of the mat. Turn the back foot about 45 degrees toward the front foot.
Press the back heel firmly against the mat so the back leg is not sagging at the knee.
Make sure that the shoulders and hips are parallel to the front wall.
Make the effort to bend the front knee so that the knee is directly above the ankle and try to keep the shin vertical. Also, try to lower the pelvis so the left thigh becomes parallel to the floor.
Now, begin to raise the arms and bring them up overhead. Keep the palms facing each other, shoulder width apart with the elbows straight. Make the effort to lift the shoulders and rib cage upward. You can continue to look straight ahead or optionally look up at your hands.
If it doesn’t bother your back, you may try to create a gentle arch in the spine by pushing the shoulders slightly backward.
Try to hold the final pose for about 10-12 breaths. Maintain gentle, relaxed breathing while in the pose. Your awareness should stay with the stretch in different parts of the body making sure that you don’t over-stretch at any time. Also, keep observing the quality and depth of your breath.
To come out of the pose, slowly bring the hands down by the side of the body and relax the knees.
Switch the position of the feet and repeat the above steps.
Finally come back to the comfortable standing position.
Benefits
The following benefits are generally associated with all the three variations of the Warrior pose.
Improves overall strength, balance and concentration
Warrior poses are some of the best for stretching and strengthening the legs, arches of the feet, ankles, calf muscles, knees, hamstring and thighs.
Improves blood circulation in the lower limbs
Stretches the shoulders, rib cage, chest and the arms
As you raise the shoulders up and back, the abdominal muscles and the back muscles are getting stretched.
Therapeutic benefits for sciatica and osteoporosis
Contraindications/Cautions
Avoid this pose if you have high blood pressure or heart problem
If your shoulder hurts, then avoid pulling the shoulders too far out or up
If you have neck problems, keep the neck in line with the spine rather than trying to look up at the hands in Warrior 1.
If you have knee problems, try not to bend the knee to full 90 degrees in Warrior 1 and 2.
Lower back pain is perhaps the single most commonly mentioned reason why people join yoga classes. There are several yoga poses that are recommended for taking care of lower back pain – for example, Marjarasana (cat & cow), Pawanamuktasana (wind-relieving pose), Balasana (child pose), all twisting poses etc. One of the poses that I personally enjoy and recommend highly is the Reclining Twist. In Sanskrit, it is variously named as Jathara Parivartanasana – जठरपरिवर्तनासन – (Abdomen Turning), Udarakarshanasana – उदराकर्षणासन – (abdominal stretching), and Supta Matsyendrasana – सुप्तमत्स्येन्द्रासन – (Reclining twist).
The reclining twist is what I call a "feel good asana" as it stretches multiple parts of the body in a gentle way and brings about a sense of refreshing rejuvenation and detoxification.
I hope you will enjoy practicing with this video sequence.
In my own practice, I make it a point to do this pose on a regular basic. I usually do it right after the inversion pose (shoulder stand or headstand) and before the seated spinal twist (Ardha Matsyendrasana).
I am pleased to announce the next 21-day Yoga Immersion program. The past programs have been very well received by all the participants. For most of them, it has been truly a life-transforming experience. I invite you to join me on this exciting and deeply rewarding 21-day yoga journey. Here are the particulars:
What: 21-day yoga immersion
When: Monday, January 4 – Sunday, January 24, 2016
Time: 6:00 AM – 7:30 AM
Where: 4000 Bear Cat Way, Suite 102, Morrisville, NC 27560
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