Last week I had the honor of helping my sister and brother-in-law with the care of my new nephew. My sister was looking forward to help with her energetic two year old, as baby number two was setting the schedule of a newborn, sleeping in the day and feeding at night. I was ready for pure chaos. However, I was pleasantly surprised to meet the newest addition to our family and find a Zen baby. This little guy just took me in with his deep blue eyes. Gazing intently at me, studying me, asking for nothing, he was just there, with me, in the moment. It reminded me of that space one occupies in meditation. Inhale, exhale, observe. We spent many hours last week, him curled up tight on my chest, breathing, feeling each others hearts beat, just being. As I was leaving to return to Vermont, my sister and brother-in-law thanked me for coming, for cooking, cleaning, organizing, reading stories to my older nephew at bedtime. But really they were the ones who gave me the gift. The gift of spending those quiet moments with a new soul. The gift of tucking my two year old nephew into bed. The gift of family.

Like the seasons, our moods, energy levels, and bodies change.  We can find consistency through daily yoga practice and in cold February weather, practice back bends to cultivate warmth, life-force, and joy.

Evolution Yoga focuses on Eka Pada Dhanurasana (Single Foot/Leg Bow Pose) this month. Eka Pada Dhanurasana pose strengthens the core and spine, opens the hips, chest, and shoulders,  and invites heat, energy, and joy.

Evolution P.T. Corner:

Figure 1

Figure 2

Here’s some advice from our Physical Therapist, Janet Carsadden about this pose:

Our pose of the month Eka Pada Dhanurasana is both a chest opener and stretches the front of your hip and thigh.

Tightness in the front of the hip is a common issue with many yogis. Classes are often taught with far more  forward bending poses, that stretch the back of the leg, than back ward bending, that stretches the front of the hip and leg.  We westerners also spend so much of our day sitting that the front of the hip is constantly bent.  The result is tight hip flexors.

Too much tightness can cause strain to our back. When your psoas and iliacus muscles are short they draw your low back and pelvis forward into a sway back, while your hip stays bent.

I often see students in a lunge pose, or lunge while grasping the foot, where the front of the thigh is being stretched, but the front of the hip is not being lengthening, due to incorrect technique (see figure 1).

A simple solution is to draw in your abdomen to reduce the arch in the low back and push the back hip forward (see figure 2).  You should now feel a strong stretch in both the front of the hip and the thigh. This is a great preparatory stretch for our pose of the month.

Try playing with this pose and see if you can feel both parts of the stretch. Then try the same technique of drawing the belly in and pushing the hip forward in Eka Pada Dhanurasana

Shanti,
Janet

Teacher Feature of the Month: Morgan Merrihew
Morgan’s Classes:
WED: 7-8 am, Kripalu I/II:
SUN: 4:30-5:30 pm, subbing Des-Stress Yoga for Patrick through March 21

2. EVO: Who do you think can most benefit from yoga?
MM: I think there are a lot of people that can benefit from yoga. There is a big under-served population in our area that could use some peace and contentment in their lives. Lower income populations, one-parent families, disabled populations the list can go on.I have been a yoga instructor for the Howard Center for a year now and I find that nothing has been more rewarding than giving a disabled class space for movement, laughter, and especially trust. I have seen great advancement in personalities, strength, and joy from experiencing yoga once a week.

Evolution Yoga and teachers Martha Whitney and Mary Beth Cacciola  are delighted to announce that we raised $440 at the COTS Restorative Yoga and Reiki Benefit. Our practice directly helped our homeless neighbors at the COTS Family Shelter. Also a big thank you everyone who came out for the Haiti fundraisers.

Yoga after 40 – Is it Viable?

There are many reasons why people choose to exercise – for some, it’s the vanity of wanting to look their best; others are addicted to the adrenaline rush they get from working out or playing a sport; and yet others take to it as a way to remain healthy. Whatever your grounds for exercising, there’s no doubt that it is beneficial if you do it safely and without overdoing it. One form of exercise that’s safe and effective no matter how old you are is yoga, and if you’re wondering how you could incorporate this in your life as you grow older, here’s how yoga after 40 helps you stay fit and healthy:

• Breathing exercises: Yoga is not all about contorted limbs and complicated postures. It’s more about breathing deeply and using your inner dormant energy to rejuvenate yourself. When you learn the nuances of breathing deeply and meditating, you feel better both physically and mentally. Your stress levels decrease admirably and you feel refreshed and ready to face a new day of challenges.
• Stretching to limber up: Yoga helps work all your muscles and joints with a series of stretching exercises that remove stiffness and improve your mobility. When you grow older, you feel your body slowing down and becoming more lethargic. Regular stretching through yoga movements allows you to stay limber and active even though the years are creeping up on you.
• Flexibility: No matter how old you are, yoga helps improve your flexibility and helps you avoid the problems that come with old age. Your muscles and bones get stronger instead of atrophying with age as they usually do. Yoga helps you avoid the nagging aches and pains that come with the passing of years and helps you remain young, both at heart and in body.

You don’t have to go all out and exert yourself in order to lose weight and gain the other benefits of yoga. All you need to do is spend an hour a day with yourself and your yoga mat, and go through your breathing and stretching exercises as best as you can. Remember your age when you exercise in order to avoid overdoing it, and go barefoot to prevent accidental spills and falls.

Before you take up yoga however, check with your doctor to see if it’s safe for you. Sometimes, if you suffer from arthritis, have a slipped disc, are at risk for heart disease and have hypertension, certain postures could be harmful. If you’re new to exercise, start out slowly and with a qualified instructor who is well versed in teaching yoga to those nearing or over the age of 40. Yes, yoga is viable when you’re middle-aged, if you take it slow, play it safe, and adopt it as a way of life.

By-line:

This post is written by Susan White, who writes on the topic of Becoming a Radiologist Technician . She welcomes your comments at her email id: susan.white33@gmail.com.

Last Friday was the New Moon. The darkest night in one of the darkest months on the year.

Yet, the New Moon is actually only the appearance of darkness, reflected light is ever present though obscured.

Life is like that.

Just following his mom’s death and tough circumstances at work, my husband broke his arm on Thanksgiving Day.

I was (hopefully) compassionate and patient as there was dark despair around the house.The light gradually increased as, over the next month, he got a gortex cast and then a high-tech removable splint. He’d sigh with pleasure just to feel warm water and air on his arm.

Then, came the day when he could move his arm again and I could wrap my fingers around the bone and offer healing energy. Definite waxing brightness!

Despite the very real despair, the darkness was a phase and healing was within reach all along.
Why do we doubt that the new moon always gives way to full light?

Email Andrea

Jen Labie and Heather Cracower smiling bright

Jennifer Harris and Martha Whitney catch up

The Evolution Gang

Our prayers for Heather

Jane Jarecki Lanza and Heather squeeze goodbye

Heather, we miss you already! Your going away party at Skinny Pancake was a lot of fun.

We hope to see you soon. ALOHA

I just finished the flyer for the Evolution’s Benefit for Haiti and I couldn’t be more motivated to help the cause!  Remember, $20 suggested donation but additional donations are very welcome!  Please ask for any details you aren’t sure of and be ready to dedicate your practice to those in need!

Yoga & Community Potluck/ John McConnell: January 30, 6- 7:30 pm, potluck follows
Anusara-Inspired w/ Andrea O’Connor: January 31, 9 – 10 am
Suggested donation: $20/class
100% of proceeds benefit VT Haiti Project
Register now to save your spot

Practice karma yoga.  Join us at Evolution Yoga to raise money, flow with grace in yoga, and offer out to the people of Haiti with 2 upcoming benefit classes.

Yoga & Community Potluck/ John McConnell: January 30, 6- 7:30 pm, potluck follows
Anusara-Inspired w/ Andrea O’Connor: January 31, 9 – 10 am
Suggested donation: $20/class
100% of proceeds benefit VT Haiti Project
Register now to save your spot
(Option donate more at the workshop)

“The major earthquake that struck Haiti January 12 has created millions of dollars in damage and caused deaths and injuries numbering in the tens of thousands… and rising.  Many of the injured- void of proper attention- will still perish, and recovery of the nation as a whole will take decades.

Members of The Vermont Haiti Project are now in Haiti to aid with recovery, and to assess the impact of the damage on the VHP supported programs…This catastrophe has and will continue to impact a nation already dealing with economic and personal struggle.

PLEASE HELP US WITH ASSISTING THE PEOPLE OF HAITI DURING THIS HOUR OF NEED! CLICK HERE to make a donation, and find contact information.VT Haiti Project”

Learn More about VT Haiti Relief Project’s mission

Check out a Haiti Benefit at Yoga Vermont on January 23