Blog Layout
Yoga to complement a morning work-out
noreply • Dec 21, 2022
Incorporating some yoga into your morning work-out can be very beneficial.
As a warm-up before your work-out:
1. Surya Namaskar A - Do one complete sun salutation A, holding each position for 5-9 slow breaths.
- Tadasana - mountain pose with arms extended overhead
- Standing forward bend - hands can rest on the ankles, on blocks beside the feet, holding the back of the ankles, or on the floor. By slightly shifting the weight forward, you will be able to bend deeper.
- Flat back - hands are on the ankles, blocks or floor. Be sure to engage the uddiyana banda, or energy lock, by engaging your core, lifting your belly button up towards the spine.
- Step back into downward dog , keeping the heels off the floor and pressing downwards with the heels.
- Return to flat back, standing forward bend, and back up to tadasana, finishing with your palms together in front of your heart centre.
2. Surya Namaskar B -
in this variation hold each position for 5-9 slow breaths.
- Repeat Surya Namaskar A to downward dog.
- Warrior A - Turning the left foot outward, step forward with the right foot. Place your hands on your hips and square the hips with the front of the mat. Bend the front leg, and lift the arms overhead, following the hands with your gaze, or dristi. Hold for 5-9 breaths.
- Warrior B - Lower your hands so that your arms are extended at shoulder height, and open up the left hip slightly. Hold for 5-9 breaths.
- Step back into downward dog and hold for 5-9 breaths.
- Repeat Warrior A and B on the left side.
- Finish by moving from downward dog back to flat back, standing forward bend, and tadasana.
As stretching and relaxation after your workout:
1. Paschimottanasana or seated forward bend -
sit with your legs extended in front of you, with
a straight back. Sit on your sitz bones. You might find it helpful to sit on the edge of a folded blanket, block or rolled up towel. Place a belt on your feet, and hold the belt with bent elbows as you fold forward with a flat back, hinging at the hips. Hold for at least 15 breaths. This will help stretch the calves.
2. Baddha Konasana or reclined butterfly
- place a bolster or two folded blankets lengthwise on the mat. Sit in front of this, with the soles of the feet together, and lie back down on the bolster so that your upper chest is open. You may place a small pillow on the bolster or blankets to raise the head slightly if you wish. Hold for 5 minutes.
While I always knew that yoga is to prepare you for sitting in meditation, it wasn't until I started this daily practice - into my fourth month - that I realized that how it can transform your ability to sit for longer periods of time.
Chakra-themed PotluckChakra Readings with PendulumThroat Chakra - Lion’s Pose
Am very excited to be going to Costa Dulce, a beautiful little yoga and surfing eco-resort located on the beach of Playa Escameca.Costa Dulce
This Saturday I am offering my first workshop on Gabriola in the beautiful Net Loft - there has been a fantastic response and close to 20 participants have signed up. My good friend Fran will join us from Toronto via zoom to lead us in chakra sounding, while Paul and I will be playing the corresponding notes on singing and crystal bowls. The Net LoftNext, the group, who have been encouraged to come wearing their favourite chakra colours, will be encouraged to share some of their knowledge on the properties of the seven main chakras. Amy and I will lead a chakra yoga class including some partner yoga, with chair yoga variations for those who don't want to practise on the floor.We will enjoy a chakra-themed potluck luncheon, with eight different chakra teas and tonics for the first eight chakras, followed by a discussion of the higher five, less known chakras. The workshop will close with a meditation on the chakras.And all profits from this event will be donated to the Tibetan Nuns Project.More info
Well, today is day 50 of my daily yoga and meditation practice and I feel great!
We are thrilled to be putting together a series of yoga and art workshops for 2023. My good friend Rhonda and I have decided to offer Altar Talk, a joyful weekend workshop of altar creation, yoga, meditation, and scrumptious vegetarian food.About UsRhonda embraces many creative labels - mixed media artist, altar maker, assemblage artist, tea maker, storyteller, expressive arts facilitator, avid baker, and keeper and tender of creative flames at Casa Sanctuary Art House. Her work is often created from found, discarded, thrifted, or otherwise used up items that have lost their purpose. With vision, intention, and intuition, Rhonda creates new life from the old and gives birth to art with a whole new purpose. Jennie is a spiritual wanderlust, a yogini, meditation instructor, thai yoga massage practitioner, foodie, salsa loving, avid gardener and world traveller who lives on a beautiful little island on the west coast of Canada. She believes that yoga, meditation, dreamwork, and shamanic journeying can all enhance the creative process, to help you create your own reality.Our first workshop will be taking place in March 2023 at the Stillpoint Yoga Centre in beautiful Picton, Ontario. Our next two workshops will be offered in June 2023 on Gabriola Island, British Columbia.If we have fun with these retreats, we plan on offering week long Altar Talk retreats in beautiful tropical locations such as Nicaragua, Guatemala, Costa Rica and Belize in 2024.
1. 20 minutes of meditation2. Opening chantOMVande Gurunam CaranaravindeSandarsita Svatma Sukhava BodheNihsreyase Jangalika YamaneSamsara Halahala MohasantyaiAbahu PurusakaramSankhacakrasi DharinamSahara Sirasam SvetamPranamami PantanjalimOMEach asana is held for five minutes.3. Salamba balasana - supported child's pose, with blanket between legs4. Supta virasana - reclined hero sitting on meditation cushion and over bolster and blankets, gradually removing props5. Supta baddhakonasana reclining over Tejomaya's back support, tucking blankets undrer legs6. Urdhva Dhanurasana - wheel pose using a ball7. Salamba sarvangasana - shoulderstand using two blanketsAlso do half plow on each side and full plow, holding each for 5-10 breaths. End by sliding shoulders off blankets and rest for a few minutes.8. Sirsasana - headstand on one folded blanket9. Viparita karani10. Closing invocationMay we be happyMay we be wellMay we be healthy and strongMay we be safe and soundMay we be peacefulMay we be at easeMay there be love in our heartsMay there be abundance in our livesMay there be peace in our worldNamaste
Set an intention to do these poses gently and quietly, and let your breath be complete, smooth, and even.
Well, over two years has gone by since my last post. We have experienced the strangest of times, something that has impacted the whole world, and on a scale that I have never experienced in my lifetime.
It is when times are difficult that we can lean into our yoga and meditation practice to help find calmness, strength and balance.I am into day 30 of my daily practice, and I find myself having deeper awareness, awareness of self, awareness of my body, and quiet yet deep connection to spirit.It is with gratitude that I embrace the practice. Each day I share my meditation with other meditators, today on the Insight app there are currently 10,300 others meditating.
