Vinyasa

Vinyasa 

Vinyasa

What is Vinyasa and why do we practice it? 

Vinyasa literally means circle in Sanskrit. A traditional vinyasa includes plank pose, chaturanga, upward facing dog/cobra pose and downward facing dog. Each movement done in coordination with the breath brings a sense of balance to the body and the mind. Vinyasa allows our practice to be a moving meditation and allows prana (life force) to move through the body: boosting endorphins, quieting the mind, while also energizing and strengthening the body.

How to practice Vinyasa?

Plank pose

Stepping or hopping back to Plank pose inhale brace core inward (naval to spine) roll ankles over toes, shoulders over wrist (towards finger mounds if possible), slight rounding of upper back as you externally rotate the biceps inward (energetically tearing your mat in two). 

Chaturanga dandasana

From plank pose, exhale and lower the body towards the mat, leaning forward so that the forearms remain perpendicular to the floor. Elbows draw into the sides of the torso while gaze is forward, the collarbone is spread (shoulders down away from the ears). 

Upward-facing dog / Cobra pose

From chaturanga danasana inhale straighten arms, engage glutes and open the chest, gaze forward or up to the ceiling. Engage glutes to protect the lowest vertebrate from hyperextension. 

Downward-facing dog

From upward-facing dog/cobra pose, exhale and lift hips, soften knees until you can create a long line from wrists to hips. Externally rotate the arms to maintain an active shoulder girdle (elbows out, elbow creases face each other to avoid hyperextension/internal rotation), drawn navel inward, rotate the thighs in to lift the tailbone up. Spread weight around the hand, fingers spread wide with index fingers pointing forward. 

Modify your vinyasa by taking away some of the load (bodyweight) by dropping to knees during plank or resting in child's pose instead of downward-facing dog. Remember vinyasa and your practice is your own and it should always be a celebration of what your body is capable of --  vinyasa should never be a punishment. 

All my love, 

Shawna 

Online Offerings

Practicing yoga online allows you to experiment with new styles of yoga in the comfort of your own home. 

 

With the closure of our public classes I am currently offering live-streaming yoga classes on Instagram & Facebook on Mondays @ 5:30 (Prenatal Yoga) & 7:00 (Calm & Strong) and on Wednesdays @ 5:30 (Calm & Strong) & 7:00 (Recovery Rx). 

These offerings are FREE to all and more offerings will be shared as the necessity of Social Distancing persists. 

I want to invite you to join us and share with others who would benefit from the practice. Remember to find ways to connect to your dear ones and to be gentle with each other. 

Love & Light 

Shawna 

Yoga for Change - Candle-lit Karma Series

It's that time of year again, and we are pleased to announce that all of the proceeds from our Wednesday evening (5:30-6:30pm) classes in December will go in support of a local Brandon family who has fallen on hard times.

For the past three years, we have chosen a local family to support at this special time of year. In the past, we have collected canned goods, gifts, and funds to provide a traditional Christmas for a family in need. We have taken some time to reflect on our yearly tradition and we have decided to align our yearly support with our own personal beliefs and practices. It is our belief that consumerism is not what this season is about. Instead, it is our belief that this time of year is for spending time with loved ones and giving back to the community. With this in mind, we have selected a Brandon family to support this holiday who has a sick child battling Leukemia at the Children's Hospital in Winnipeg. This sick little guy is only one-year-old. The child must live in Winnipeg at the hospital for at least the next 9 months and will continue to receive aggressive treatments for the next three years. The family has been accumulating considerable traveling expenses while going back and forth to visit their child. The family has also sacrificed their careers to be with their child. The family has vowed to pledge any unused funds to the Children's hospital in Winnipeg.

In lieu of canned goods or gifts, we ask that you bring a donation (suggested minimum donation is $5) for this family. Drop-in only. Doors open at 5:15pm with the class beginning at 5:30pm. *Unfortunately debit is not available on site! If you would like to encourage friends and family to help support this deserving family feel free to send us a message.

See you on the mat!

Shawna

Brandon City Yoga
West End Community Centre
247 23rd Street
Brandon, MB

Guest Teacher Alexandra Daum Dec. 9th

This Wednesday, December 9th @ 5:30pm, Yoga for Change continues at Brandon City Yoga!

 
We are excited to welcome this week's guest yoga teacher Alexandra Daum to lead us through a gentle flow yoga series.

*Remember to bring your donation in lieu of a class fee for a local family this holiday season (pay-as-you-can)*

To get to know Alexandra a little bit better we asked her a few questions: 

When did your yoga journey begin?
I started practicing yoga when I was around ten years old. My sister is older than me and got a couple of Gaiam videos, so I started doing them too, and just got really interested in it that way. I was running track and swimming competitively through my childhood and early teens, and needed something that was more gentle for the body. Exercise that isn’t about winning something is really valuable for children, I think. 

What do you love most about yoga?
I think the best thing is how it links mental and physical wellbeing. All exercise is healthy for the mind, but yoga actively seeks to create a connection. 

What inspired you to become a yoga teacher?
I struggled with depressing and anxiety from childhood, and found yoga to be extraordinarily helpful in improving my mental health. It’s gotten so much better in the past few years, and yoga has played a very important role in that. I wanted to become a teacher to help other people who are going through the same things.  

What keeps you coming back to your mat?
Whenever I stop practicing for a while, I don’t feel as well. It’s just become a normal part of my routine, like eating breakfast every day. It’s part of staying healthy for me. I also have old knee, back, and shoulder injuries that yoga has really helped in healing. Everything is easier if I’m practicing regularly.

What do you like to do in your down time (other than yoga)?
I run a healthy food blog, so cooking, baking, photography, and writing are big things for me. I also do a lot of pottery, read, and make things like soaps and candles. 

What is your favorite style of yoga?
Gentle Hatha, with lots of twists and balances. 

Which pose is your favorite?
Does child’s pose count? I love dancer, and tree, and pigeon. Every pose (maybe not camel) is my favourite. 

What can we expect from your class?
A gentler flow that focuses on balance. In asana, balances are great for building strength in both body and mind, and I find them so beneficial for overall health. This is especially important during the holiday season, which can be stressful for many of us! Expect a sweet class that’s a bit challenging, but will hopefully keep you smiling the whole time.

We can't wait for class Alexandra!

Class begins Wednesday at 5:30 pm (doors open at 5 pm). Remember to bring your donation in lieu of a class fee in support of a local family this holiday season!
West End Community Centre
247 23rd Street
Brandon, MB
www.brandoncityyoga.com for more details

Your Brain on Stress

Stress can be highly personal - for one person an unpleasant experience is to another an exhilarating adventure. A dose of stress can be good for memory and motivation, however, 70% of doctor visits and 80% of serious illnesses may be exacerbated or linked to stress.

Stress is causing us suffering, in our minds, in our bodies and in our wallets. 

Health Care associated with stress related illnesses is costing the Canadian economy an estimated $33 billion a year in lost productivity, as well as billions more in medical costs.

Why do we Stress? 

The mind is a powerful tool that sets humans apart from the rest of the animal kingdom. We have the ability to predict, plan and anticipate. With these abilities comes a whole briefcase full of negative side effects for our beautiful minds...

With the power to foresee, we fret- focused on the future, creates anxiety

With the power to revisit and remember, we dwell - living in the past leads to depression

Only in the present is there peace.

We are burdened with the constant bombardment of an over stimulated mind.

So what is the answer?

Self-Regulation

Mindfulness studies have seen drastic improvement to the psycho-physical well-being of study participants after only 5 days of practice.


They found that participants of the study reported:

• Reduced levels of cortisol – the stress hormone
• Improved blood flow and electrical activity in their brains
• Improved their quality of breathing
• Improved memory and cognitive ability
• Reduced levels of anxiety
• Reduced levels of depression
• Reduced levels of anger
• Reduced levels of fatigue, and 
• “created a state of ah, much like in the morning opening your eyes, looking outside the grass and sunshine, you feel relaxed, calm and refresh without any stress”

So what did this Mindfulness study involve?

It will come to no surprise to Yogis that the bulk of the Mindfulness plan revolved around the Eight Limbs of Yoga.

In Ashtanga Yoga ("Eight Limbs" Yoga) We are taught to allow Yoga to integrate into all aspects of our lives. Moving more towards the inner teachings of Yoga, beyond the physical expression that is Asana.

The Eight Limbs of Yoga are:

• Yama (non-violence, truthfulness, non-stealing, continence, and non-hoarding), 
• Niyama (cleanliness, contentment, spiritual purification, study of sacred texts, and devotion to one's higher power), 
• Asana (Physical Postures), 
• Pranayama (Breath Control), 
• Pratyahara (Withdraw of the 5 senses), 
• Dharana (Focus and Concentration), 
• Dhyana (Meditation), 
• Samadhi (Taping into the supreme state of consciousness - the goal of all yoga practice).

Yoga is for EVERYONE --You can practice Yoga absolutely anywhere regardless of your background, level of experience, body type, religion, or age.

• Taking a moment to focus on your breath-Stop and take 10 deep breaths 
• Recite a Mantra with a Mala - Try one of our small wrist Malas from Jala Mala for Japa Meditation.
• Attend an Asana Class - We have great beginner level classes as well as workshops to suite all yoga practitioners or for a private introduction to Yoga we love private classes and would be honoured to guide you through a tailored class just for you. 
• Yoga Nidra/Guided Meditation - Get your meditation practice started with one on one guided practice. 

Get started to happier, calmer and more chilled out version of yourself today. 

I would love to hear from you! Send us a message here http://www.brandoncityyoga.com/contact.html can't wait to discuss this blog post with you.

Simple ways to be Green

Today is the 45th annual celebration of Earth Day (April 22nd).

In honour of Mother Earth here are a few simple ways to:

1) Grow your own Food- We don't all have the space to have a full garden so why not dedicate a windowsill to a new herb garden?

Windowsill Herb Garden 

2) Choose a Fair Brew- If you are a coffee lover choose a fair trade roast or better yet a fair trade company. (If you don't know if your favourite coffee is fair trade take some time do find out!!)

3) Plant some native Wildflowers- We humans have been busy changing the landscape so much that our native bees and butterflies don't come across many of the native wildflowers that they've adapted to pollinate.

DIY Wildflower Seed Bombs

4) Plant a Tree - Help to offset your family's carbon footprint by sequestering some carbon of your own!

Check with your Rural Municipality office for free trees being given away in your area! 

5) Reduce your dependence on fossil fuels - by walking, biking, carpooling or taking public transport.

6) Reduce your consumption of plastic - Plastic does not decompose... therefore, if your plastic is not recycled, it will end up in our landfills or waterways and eventually into our oceans.

Plastic washed up on beaches in Hawaii 

7) Choose Green products - Every dollar you spend is a vote.
When you choose ethical companies, who are making products that help to make a change in the world -you are casting a vote for that company.
Consumer demands can and do drive serious change in the global market.

Vote carefully.

Summer of Yoga

Brandon City Yoga is pleased to announce a

The perfect start to your day

Join us for a captivating Flow Yoga class each and every Monday & Wednesday morning, 7-8AM - May 4th until August 31st.

Over 17 weeks you can expect to deepen your Yoga practice, strengthen and energize your entire body, calm your mind and cultivate a deeper understanding of yourself. 

This class is designed to challenge each student at their own level:

• providing you with alternative poses and modifications to support any old injuries with care. 
• laying the foundation for achieving various "challenge poses"
• inspiring you to push beyond the limits you had previously set for yourself. 

Visit www.BrandonCityYoga.com/summer-of-yoga to register online or contact us here if you would rather pay in person. 

Here's to your best summer yet.