New you with Dru!

dru-yoga-teacher-training

Classes will be taking a break for a short time but will all return week commencing 5th September.

Wednesday, 7pm at Minskip village hall starting on 7th September

Thursday, 6.30pm and 8pm classes at Green Hammerton village hall on 8th September

Special meditation classes on:                                                                             Minskip villaga hall on Wednesday, 28th September                                           Green Hammerton village hall on Thursday on 29th September (8pm CLASS ONLY)

Meditation Classes

Meditation Classes

Including body movements, breathing techniques, relaxation and guided meditation

Thursday 28th July

Green Hammerton Village Hall

8pm until 9.15pm

Wednesday 10th August

Minskip Village Hall

7pm until 8.15pm

Both classes £5

(please note the above classes will replace the usual yoga class structures)

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Yoga Day – Tuesday 21st June 2016

Polly

In celebration of United Nations Yoga Day

Tuesday 21st June 2016

At 7.30pm we will be honoring this day along with thousand of other yogis by coming together for a very special free yoga session

The session will include warm ups, sun sequence and a guided meditation while watching the sun set.

This is an outdoor session in the garden of Naworth House, York Road, Green Hammerton. Please dress appropriate to the weather and bring along mat and blanket. For more details please visit www.jenniyoga.wordpress.com or phone 01423 331396

Meditation – a personal view

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Meditation – Personal View

My curiosity for meditation some years ago lead me to go on a meditation retreat in Wales at the Dru Yoga Centre. At the time it also introduced me to Dru Yoga, which I immediately feel in love with but that is another story.

Meditation to me is a point of stillness, a moment of calmness amongst the noise and chaos of life pressures. It brings me clarity, security, focus and the ability to reconnect with the importance of self (not in a selfish way but in a way that is nurturing both for me and others).

The gifts of meditation from a personal perspective are:

An automatic coping ability with stressful situations. Instead of thinking I am stressed I need to breathe more deeply or whatever, my mind goes into automatic and calms the stressful patterns. Simply my mind takes care of my body. It is often after the stressful event that I think wow I handled that a lot better than usual.
I feel younger. Ok I may not look younger but if you avoid mirrors who cares.
I absorb less negativity both from people and situations. Negativity is so good at depleting your energy while positivity simply increases it. Meditation allows me to become the observer rather than the victim. I am doing the best I can, and I am OK.
I love the secure feeling that there is always somewhere I can go to sort out problems, challenges and to be accepted as me. You do not need to think too hard just allow the process to do its job. It never fails. You may not get all the answers but that could be you are asking the wrong questions. Change your thoughts, Change your life Dr Wayne Dyer
I feel happy for no reason. Why should you be happy for a reason, can we not just be happy! Happiness for me comes with a partner, gratitude. A powerful emotion and one that should never be underestimated. It is not easy to feel stressed and have a sense of gratitude at the same time.

Many studies support my own experiences of meditation such as:

Reduces blood lactate, a marker of stress and anxiety.
Calming hormones melatonin and serotonin are increased and the stress hormone cortisol is decreased.
Meditators secrete more of the youth-related hormone DHEA as they age than non-meditators. This helps decrease stress, heighten memory, preserve sexual function and control weight.
Has a profound effect upon three key indicators of aging: hearing ability, blood pressure and vision of close objects.
Can help pain relief, insomnia and reduce risk of heart disease and cancer.
So what do you do to achieve all these wonderful benefits? Just sit still and do it regularly. Meditation has an accumulative effect and therefore when you stop so do the benefits.

Sitting still how hard can that be. In my experience this is the hardest part for people to understand and to put into action. Turning off those distractions whatever they may be, families, computers, television, phones and so on is hard. My meditation practiced is determined by my lifestyle and started very slowly. I started by meditating once a week on a Saturday morning very early, with a young family it was the only time that seemed peaceful and I knew I was safe from distractions. After awhile of planting the habit it became my precious time. Over the years my practice has increased and now I practice most days – learning more about it from teachers and fellow meditators and realising there is so much more to learn.

There are still times when I come to meditate where I cannot settle. I have realized to be kind to myself. You cannot force your physical body to sit if it is not prepared, so it is far better to accept it rather than forcing yourself to sit uncomfortably, all you are doing is wasting your time and getting no benefits but a cross mind. It is always beneficial to take time to make sure you are sitting comfortably with a straight spine whether that be crossed legged or on a chair. When I first began meditating, I bought CD’s (at the time there were no apps) and books but it was only when I went to the retreat in Wales did I realise that with a few helpful hints it was so easy to sit and be still. In meditation class we take you through all the steps to make your body both physically and emotionally ready for meditation – deepens your experience and increases the benefits.

Click below to enjoy a short meditation.       Jennix 

Earth Meditation

cliff bird

Outdoor Yoga is back!

On Monday (see class information for more details) we will start outdoor yoga again.  This year our classes will include learning Kanakadhara Dru Dance – Lotus in Full Bloom.  The dance is inspired by an exploration of the power of giving and receiving.  Kanakadhara is one of the names of Lakshmi – the goddess shakti or energy that represents the mother of all abundance – this form particularly expresses the ‘wealth’ that comes to us when we take responsibility for your lives.  This wealth takes many forms – material, energetic, emotional, intellectual and spiritual wealth.

The full dance is approximately 6 minutes long and comprises of many traditional yoga postures linked by flowing movements.  In class we will enjoy practicing the dance in small sequences rather than deliberately learning the dance for a performance.  In this way it will introduce the class to new movements and the opportunity to work out both physically, energetically and emotionally.  We will take time to work on individual postures before linking them into the dance.  There will be an opportunity to learn more about the dance as we progress should you wish to do so.   Each class will be planned carefully, ensuring everyone can participate, even if you have missed classes or just a beginner.  Should students wish to perform the whole dance for a special class then we will plan to do so in September.

To be simply human is great wealth.    To realise, express and live our potential, to give, receive and flow with life is a great wealth.  Use this sequence to train yourself to perceive and experience this wealth.  (Dru Dance)

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NO class on Weds 27th April

Just to let you know that there will be NO class on Wednesday 27th April but will be back to normal on Weds 4th May at 7pm.  You are very welcome to come along to a class at Green Hammerton village hall on Thursday either 6.30pm or 8pm.

Special meditation classes coming soon please visit my face book Jenni’s Dru Yoga for up-to-date information.

Jernnix

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Watch Points for Back Care

‘Nerves from the spine are directly or indirectly connected to nearly every organ, gland, and muscle in the body via the voluntary and autonomic nervous systems. A healthy spine nourishes and therefore benefits the whole body.’

(Dru Yoga Stillness in Motion p.41)

WATCHPOINTS FOR BACKS

  • Standing – good posture has a direct impact on all joints and muscles. Become aware of how you stand remembering the wonderful posture of Tadasana (Mountain Posture).
  • Sleeping – good supportive bed. During the night the discs are replenished – a healthy spine is a well nourished spine.
  • Sitting – for too long puts considerable strain on the back particularly the lower back. Ensure you are sitting properly (feet flat on the floor, engaging the core muscles allow the spine to straighten, shoulders back & relaxed, chin level and head upright. Make sure you take breaks to stretch and release the spine.
  • Sports and activities – in the past it was considered important to rest if you had back pain but it is now agreed that some movement is important for maintenance and recovery. Movement of spine particularly backward and forward bends allows the spine to rehydrate and keep flexible.
  • Shoes- good supportive shoes – if feet are painful and sore it will have a detrimental effect on the spine.
  • Good diet – hydration, weight control and a healthy diet will also help your system to keep your back in tip top shape.
  • Red flag signs – if you are in constant pain, high temperature, bladder problems, had a serious fall, muscle weakness, numbness in the leg and any other concern please seek professional help.
  • Special treats – last but certainly not least … your back will always appreciate a massage and its advantages of increasing the blood flow, relaxing and releasing tension/toxins. Maintaining a healthy back should be all about the pleasure factor rather than enduring something you dislike.

‘Long periods of heavy sitting slumped in a ‘C’ shaped posture loads up the discs and is particularly compressive; even more so as the facet joints at the back disengage and the belly lets go at the front. This is noteworthy, because I believe lumbar compression is the background cause of most low-back problems.’

( Back Sufferers’ Bible : Sarah Key’s)

Pelistry Bay

Daily Practice.

Yoga was traditionally taught on a one-to-one basis with the understanding that everyone is an individual with differing requirements. It was only when it was introduced to the west that the class structure appeared to accommodate its mass appeal. Attending a weekly class is more beneficial than nothing but it is also a good idea to have a daily practice. And I am delighted that some have recognized this and would like some guidance. I am passionate that yoga should be used in your daily life and often refer to a yoga toolkit. I have a selection of yoga delights that I call upon from time to time to help me out. In the following weeks I will be putting together some information cards about certain postures and sequences to help you in your daily practice.

Use it or loose it.

For a daily practice you need consider the physical benefits of moving the whole body taking into consideration all muscles and joints. Simply by putting on a favourite piece of lively music and giving yourself at least 5 minutes to warm up the body including twists, moving all joints and backward and forward bends (remember to engage your core muscles). This can be used as alternative to activations during class.

Tadasana

We are so use to dashing about the place that to simply stop often takes more energy than to keep going. People often complain that yoga is too slow or we stand still for too long, but it is only in these ‘still’ points that we can really take the time to understand our body and not forgetting the mind. You will find the more you practice yoga the more you become aware of your body and any small aliments will be picked up before they become more serious.

TADA POLLY

 

This forms the foundation posture for all standing asanas and movements. Tadasana awakens our sense of power and strength within, giving a sense of security and purpose. Standing in this posture improves body alignment, releasing pressure of muscles nerves and internal organs. Breathing is enhanced and deepened, resulting in calming both the body and mind.

 

 

  1. Stand with feet hip distance apart, toes facing forwards and evenly distribute the weight between both feet. Soften knees, engage core muscles with the sternum uppermost. Relax the shoulders by rolling them back and releasing with the effect of opening the chest. Last but not least….. crown uppermost.

‘Stand in your power’

Take a moment to deepen your breath, breathing up from your feet, allowing the breath to flow up the body to your heart centre and release out through the crown. Breathe in through the crown to the heart and release this breath down into the earth. This is known as vertical alignment breathe and is often used before meditation. Closing your eyes and visualizing the security and majestic pose of a mountain.

Marjariasana (cat)

A healthy spine means healthy, happy life! This asana enhances flexibility within the spine and also tones and stretches the back and abdominal muscles. It nurtures well-being and a positive attitude.

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  1. Start on all fours, knees directly underneath the hips, hands underneath the shoulders, knees . Take a moment to extend the spine, relax the shoulders and lengthen the neck

2.  Take your attention to the base of the spine, breathing in gather in the pelvic floor and abdominal muscles, and start to curve the spine upwards. Try to move slowly, work with each vertebra as the curve moves up the spine. The head is the last to move, releasing towards the chest.

Cat bertie

  1. Take your attention again to the base of the spine, breathing out, release the tailbone back, allowing the abdominal muscles to release slightly reversing the movement of the spine, allowing it again to extend. Move slowly up the spine, letting the head to be the last to release. Being careful not to exaggerate the curve in the lumbar spine.

Caution – anyone with a hiatus hernia should avoid this posture. Any problems in the lumbar spine please work within your limits. Knee problems – work with cushions underneath the knees.

 

For those with limited wrist flexibility you can:

Rest on lightly clenched hands either on the floor or chair.  Rest on your forearms either on the floor or chair

 

Relaxation – at least for 15 minutes

What is happening while you lay still on the floor.

  • Your heart rate will lower
  • Your blood pressure will lower
  • Your breathing rate will relax
  • Your blood flow will increase to major muscles
  • Muscle tension and chronic pain will reduce
  • Improving your concentration
  • Any anger and frustration will reduce
  • Your immune system/healing will increase

It is always a good investment to get a relaxation CD that can talk you through the process. Failing this put on some relaxing music, lay back and relax for 20 minutes to fully benefit.

 

 

 

 

 

 

Practice

Boroughbridge here I come …

A new class in a new area – a mixture of excitement and nerves.  I am so looking forward to introducing Dru yoga to new and old students.  My aim of this first session is to provide everyone with a nurturing class caring for both mind and body.

The class will follow a normal class structure:

Activations Moving the body to lively music getting the body warmed up and ready for the class.

Energy Block Release Movements These movements will work with the joints and muscles in a subtle way, releasing blocked energy and tension.

Postures We will be focusing on our core muscles with the Bhujangasana (Cobra) and Marjariasana (Cat).  Both of these postures are excellent for the spine and start to work the core muscles (abdominal muscles) including the pelvic floor muscle.  Bhujangasana brings balance, clarity and focus. Energetically the posture allows the body to let go of the past.  The Marjariasana nurtures our qualities of well-being and positivity.

Breathwork   We will be working with the qualities and grounding on the Earth sequence allowing the movements to be lead by the breath.

Relaxation 15 minutes of pure heaven.  A time for the body to heal and re energise – giving your body all the strength and energy it needs for all life challenges.

So please come and join me on WEDNESDAY at 7.30pm at Coronation Hall Boroughbridge £5  Please bring along a mat and blanket.

Small boy, big ocean

Open your heart to all possibilities.

 

Alternate Nostril Breath

NADI SODHANAM – Alternate Nostril Breath.

This is probably the most well-known pranayama technique. It requires little previous experience but can deliver a dramatic effect. The way we breathe through nostrils relates to the two hemispheres of our brain. We can identify which side of the brain is active by the power of the breath coming out of each nostril. If there is a stronger flow of air through the right nostril that will indicate that the alternative brain hemisphere (left) is dominant. The left side (right nostril) of the brain is concerned with mathematical reasoning, studying, debating and so on. The right side (left nostril) of the brain is concerned with creative, calm work, working with shapes, non-verbal communication and so on.

‘It is said that when we can control the flow of breath in the nostrils then we can control our mind’ Dru Manual

The aim of the Nadi Sodhanam breath is to balance both left and right hemispheres of the brain bringing calmness and preparing for relaxation, meditation or even a good nights sleep.

TECHNIQUE

  1. Make sure you are sitting comfortably either cross-legged on the floor or on a chair. Ensure the spine is straight and the pelvis is forward and not slouching back. Shoulders relaxed.
  2. Using your right hand position your right thumb near you’re the bottom of your right nostril, middle fingers on your brow and little finger by the left nostril. Your right arm and elbow should stay in midline of the body (this will prevent your head moving to the right).
  3. With your little finger close off your left nostril. Breathe in through youImage 1r right nostril.
  4. At the end of your breath close off the right nostril with your thumb at the same time release your left nostril and breath out.
  5. Breath in through your left nostril. At the end of the in breath close off the left nostril and breathe out of your right nostril.
  6. Continue this cycle again and build up to 5 minutes.
  7. Once completed seat for a moment and return to your natural breath.

 

 

 

If you feel uncomfortable at anytime stop and return to natural breathing. It is probably better that you do not practice this breath during a cold even though I have practiced this breath during a cold and found it to unblock my nostrils and relieved my breathing.

The technique can be used during stressful times, before an important event where you need to calm yourself or when suffering insomnia.

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(If the arm gets tired you can always hold the elbow with the other hand)