Good Luck Tony!!!!

Tony, just wishing you good luck for tomorrow!! You can do it!

=)

Pregnancy yoga

Thanks to all who participated in pregnancy yoga and a biiiiig thanks to JK for making this a very interesting course! If anyone have any pictures from the mantra session at the studio, please feel free to add them on to the blog.

ps. The visit at the maternity ward was quite an experience!

GIS Beginner class Tuesday, Nov 25

In Tuesday's yoga class, we revisited the postures for back awareness. Tony demonstrated and recaptured the previous week's class and introduced a few new moves and muscles:
- erector spinae
- rhomboids
- deltoids
- biceps and triceps

(See above for a few of them)

After that, Joanna introduced the abdominal muscles:
- Rectus abdominis
- transverse abdominis
- internal obliques
- external obliques

... and the class did a modified nabhi kriya for approximately 10 mins. We finished off class with a chakra meditation. Have a good week and hope your abs are not hurting too much!

Partner yoga

Joanna's Partner yoga is on! Here are a couple of the couples enjoying themselves (and falling down!) last week.

Dosha Day at Sun Yoga

Here are the TTCs in full action of interviewing the three doshas!

Ayurvedic Dosha

Without the vata, no project will ever get started; no new venture explored and nothing new will ever be discovered.

Without the pitta, there will be no fire, no passion, to get the project started.

Without the kapha, there will be no one to focus on the details, to bring the project to fruition.

We need all three.

Wednesday Flow Vinyasa

Combining mantra into our flow. Mantra is a projection of the mind. It provides a whole new meaning to your yoga practise.

1. Pranayama

2. Gayatri Mantra

Aum Bhoor Bhuwah Swaha

Tat Savitur Varenyam

Bhargo Devasya Dheemahi

Dhiyo Yo Naha Prachodayat

Gayatri, the five-faced Goddess, is said to have domain ovr the five senses or pranas and protects these five life-forces of thos who chant the Gayatri Mantra. In her role as the protector, Gayatri is referred to as Savitri.

It is one of the oldest mantras, and generally thought of as being amonst the highest and most powerful mantras of all.

Chanting Gayatri Mantra removes all obstacles in our path to increase wisdom and spiritual growth and development.

3. Sun Breath

4. Surya Namaskara - Sans Salutation A

1st set : 1. Prayer pose - Salutation to the friends of all (Hramm)

2. Stretch arms out, up and back - Salutations to the source of light (Hrimm)

3. Bend forward from the hip - Salutation to he who induces activity (Hroom)

4. Left leg back - Salutation to he who illumines and end all darkness of

ignorance (Hraim)

5. Right leg back and plank - Salutation to the one that moves through the sky (Hraum)

6. Knee, chest and chin - Salutation to the strength and nourishment (Hraha)

7. Cobra pose - Salutation to the awakening of creativity (Hramm)

8. Downward dog - Salutation to the ray of the sun (Hrim)

9. Left leg forward - Salutation to the infinite cosmic mother, Aditi (Hroom)

10. Right leg forward, bend forward - Salutation to the awakening of activity (Hraim)

11. Stretch arms out and up - Salutation to the life and energy (Hraum)

12. Prayer pose and release arm - Salutation to the one who leads to

enlightenment (Hraha)

Second Set- San Salutation B


5. Erin's Flow Vinyasa - Standing posture.


6. Su's Flow Vinyasa - Seated posture.

GIS Beginner class Tuesday, Nov 18

In Tuesday's class we focused on the muscles of the back and Tony did a good job demonstrating the muscles. (see below for our live muscle map!)

These are the muscles and postures we did for our back postures:
- Elevator scapulae - chin lock
- Trapezius : Urdhva Dhanurasana
Garudasana (arms only)
Downward facing dog (working with partner and straps)
-Latissimus Dorsi: Upward facing dog
Downward facing dog

- Twist: Marichyasana

Cool-down with RaMaDaSa-mantra and easy twists and balasana.

Homework

Read this on Neti Kriya

http://books.google.com.my/books?id=Wa7RqdT7abYC&pg=PA65&lpg=PA65&dq=nasal+irrigation&source=web&ots=rxKmkOq5hY&sig=jJlOVNhfNEZVhwfa6VXedvXssQE&hl=en&sa=X&oi=book_result&resnum=10&ct=result#PPA57,M1


Answer this:
Teacher, few questions that probably you could help:
1) Why my students feels 'cramp' and dizzy aftercoming down from shoulderstand and plough? Bloodcirculation and improper breathing? They feel dizzyonly after they wake up the next morning.
2) I have one student who have cramps in almost asanaseven in the simple ones. Why?? She's almost 50 yrs oldand I can see she has very stiff shoulder.

Schnifoo - Rest in Peace

Schnifoo Gurunam Singh Perry

This is Schnifoo Gurunam Singh Perry with Georgina Jean Perry. Whilst Malcolm is flying over the continents to the UK and me teaching, G stormed the neighbour's house to rescue this poor little kitten who was left to die in the sun.

It's soooo tiny, still wet, sticky, blind and has the umbilical cord attached to it. Quite yukky, even the maid won't touch it. I don't think it will last the night (there's barely any life left in it), but hopefully, with a steady diet of organic protein replacement and RaMaDaSa, it will live. Yes, we have been doing the healing mantra for Schnifoo, and I have named him after Gurunam, the best teacher in New York. Wahe Guru!

GIS Beginner Class - Day 3 (Nov 11)

FLOW OF THE CLASS

Recap on 3 types of GROUNDING – (1) feet close, (2) leg length, and (3) wrist-to-wrist length (while arms extended to side)

Sit in easy pose, relax yourself

Rub palms to generate energy, and press to the chest bone
Chant OM x 3 times

Full body breathing exercise - abdomen, chest bone, collar bone

Left & right nostrils breathing (left hand Gian Mudra on left knee, right hand Vishnu Mudra to facilitate breathing)

----------

Warm-up flow

Sun Salutation (Classical) x 3 sets

Sun Salutation (Upgrade Caterpillar to Chaturanga Dandasana, Cobra to Upward Dog) x 2 sets

Revisited some poses we learned in 2nd lesson:

Triangle (Trikonasana)
Warrior 2 (Virabhadrasana II)
Standing Side Stretch (Parsvakonasana)
Reverse Warrior 2

Moved on to Hip Opening Poses:

(New pose) Brahmasana (Half Lotus) + camel ride
(New pose) Gomukhasana (Cow Face Pose)
Baddha Konasana (Cobbler’s Pose) + camel ride
Ardha Padmasana (Half Lotus with One Leg Extended Forward) + forward bend


Rest in Corpse Pose (Savasana)


NEW POSES WE LEARNED

Four-limbed Staff Pose (Chaturanga Dandasana)

Upward-Facing Dog (Urdhva Mukha Svanasana)

Half Lotus (Brahmasana)

Cow Face Pose (Gomukhasana)


Cow Face Pose - from back

GIS Beginner Class - Day 2 (Nov 4)

YOGASANA FLOW

We started with Sun Salutation (Surya Namaskar)


Followed by new poses;

Tree Pose (Vrksasana)


(Tree Pose - Side View)

Triangle (Trikonasana)

Warrior 1 (Virabhadrasana I)

Warrior 2 (Virabhadrasana II)

Standing Side Stretch (Parsvakonasana)

Seated Twist (Marichyasana)

Head to knee Forward Bend (Janu Sirsasana)

Cobbler’s Pose (Baddha Konasana)

Boat Pose (Navasana)

Upward Plank Pose (Purvottanasana)

Su and Erin's Vinyasa for Wed's class

Su's Vinyasa :

• Virksasana - Tree
• Dancing Pose
• Garurasana - Eagle
• Prasarita Padottanasana - Variation standing forward bend
• Trikonasana - Triangle Pose
• Virabhadrasana 1 - Warrior 1
• Virabhadrasana 2 - Warrior 2
• Variation - Badha Virabhadrasana - hand bound warrior pose
• Adho Murkha Svanasana - Downward Dog
• Balasana - Child Pose

Erin's Vinyasa :

• Rabbit pose
• Ushtrasana - Camel
• Janusirsana - Single straight leg forward bend
• Spine Twist Variation
• Paschimotanasana - Intense forward stretch
• Purvotanasana - Intense back stretch
• Baddha Konasana - Butterfly
• Setu Bhandasana - Bridge
• Knees to chest
• Savasana - Relaxation