The Eight Limbs of Yoga practiced by you and I

According to Sage Patanjali, there are eight limbs of yoga. 

 

The eight limbs are interconnected, and not separate steps along this path. This sacred text teaches us how to become a complete person living in harmony, health and peace.  Follow these teachings with enthusiasm and faith as well as trust.  Trust that you are right where you are suppose to be today. 

Whether you start by practicing the physical postures, breath awareness, or mindfulness in the daily practice of the yamas and niyamas, each limb encourages growth in the others.  That is the exciting part....as you practice one path/limb it always leads or intertwines with another. 

All eight limbs are practiced by the yogi either consciously or unconsciously.  (Purposefully or aimlessly)....Each day as we move throughout our day.  The eight limbs practiced over time will guide you to a more whole, peaceful, fulfilled, happy life.  You can fill in your own blank there...A more _______ life. 

A yoga practice, specifically a vinyasa yoga practice is designed to incorporate all eight limbs.  We could practice all eight limbs separately but that means two hours of poses, another two for breath, another hour for meditation, mantras and self study...Do you have 7 or 8 hours a day to slip this into your day? 

So, the vinyasa flow practices brings the eight limbs together.  You gain all the benefits by combining all of the above separate practices into one, retaining the benefits and gain that peaceful loving state of mind that we are striving for as we grow and change each day.

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Janine is a Yoga Instructor and Life Coach practicing from her home studio. She invites students to her studio for personal sessions, as well as traveling to your home. She is teaching in a couple studios right now in the Wells/Ogunquit area, as well as at The Cancer Care Center of York County and York Hospital's Wellness Center.
If you are looking for gentle yoga to increase flexibility, strength and energy plus decrease stress and tension, this is the style of yoga that you want for your practice. As a life coach, she leads educational coaching series along with personal one on one life coaching using the Co-Active Coaching techniques and Ayurveda Science. You can reach her at 207-251-9577

Numerology & December 2012

You have everything you need...use your creativity and feel whole.

Lots of people are talking about December 21, 2012 and the galactic alignment.  The world is not ending, however there is going to be a shift as we continue to pass through the galactic equator.  Some believe that on December 21, the solstice sun will no longer be moving toward the galactic equator, but moving out/away from it.  (It has been moving towards it for 18 years and will now be moving away for the next 18 years).  So, we will be right at it's center in 12/21/2012, thus the shift, the change, 'end'...


 

According to many philosophers, there will be some shift in our world.  This is the time to gather together with friends, family and like minded people and start working together on bettering your life, your family relationships, the community and the world.  Begin with yourself.



 

If you believe in the power of prayer, channeling energy and the power of positive thinking, you will love this time of the year.  Make it happen.  Begin to create, make small changes in your life. 

 

I end with these two quotes:

 

“The problem is whether we are determined to go in the direction of compassion or not. If we are, then can we reduce the suffering to a minimum? If I lose my direction, I have to look for the North Star, and I go to the north. That does not mean I expect to arrive at the North Star. I just want to go in that direction.”
― Thich Nhat Hanh, Being Peace

 

“WE ALREADY HAVE everything we need. There is no need for self-improvement. All these trips that we lay on ourselves—the heavy-duty fearing that we’re bad and hoping that we’re good, the identities that we so dearly cling to, the rage, the jealousy and the addictions of all kinds—never touch our basic wealth. They are like clouds that temporarily block the sun. But all the time our warmth and brilliance are right here. This is who we really are. We are one blink of an eye away from being fully awake.”
― Pema Chödrön, Start Where You Are: A Guide to Compassionate Living

Staying Involved

There are days that you feel overwhelmed with chores, work, school,  relationships and finances.  Probably lots of days lately.  We tend to overspend and over-obligate ourselves with gifts and activities during the last couple months of the year. 

The most important person during this time is you.  You must take care of yourself so that you can take care of the ones that you love. 
Let's take a look at how you can do this.

Focus, stay present.  Use your yoga practice to experiment on staying present.  Then, when you get the hang of it...take it off your mat.  Start with your breath.  Just getting more oxygen into your body, and recognizing the breath could be/might be/should be enough! 
Here are six ways to begin practicing this mindful practice and incorporating the breath into your meditation. 

1.  Mentally talk to yourself as you  inhale and exhale.  Inhale repeat a positive word, Exhale a word to de-stress.  Inhale:  Healthy - Exhale:  Relax

2.  Listen to music, the same music so that you get use to the rhythm, length of time and routine.  As your mind recognizes the song (instrumental music) you begin to let go of the wandering and find inner peace.

3.  Chant or repeat a mantra.  there are several good ones that can release stress and raise vibrations in your body to create harmony within.

4.  Use a candle, focus on the flame (focus on your flame..ok, off the subject)as it flickers with your inhales and exhales..

5.  Walking mindfully by the ocean, through the woods or a quiet neighbor

6.  Head or neck rolls that are slow and circular can be very calming to the mind and releases tension to boot.  A two for one.

By staying present in your practice teaches you to be present in your everyday life.  You begin to listen to others without your mind wandering, you begin completing projects, you begin tolerating negative people with ease, sleep becomes something you look forward to, and the pain you carry starts to diminish.
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Janine is a Yoga Instructor and Life Coach practicing from her home studio. She invites students to her studio for personal sessions, as well as traveling to your home. She is teaching in a couple studios right now in the Wells/Ogunquit area, as well as at The Cancer Care Center of York County and York Hospital's Wellness Center.
If you are looking for gentle yoga to increase flexibility, strength and energy plus decrease stress and tension, this is the style of yoga that you want for your practice. As a life coach, she leads educational coaching series along with personal one on one life coaching using the Co-Active Coaching techniques and Ayurveda Science. You can reach her at 207-251-9577

 

Yoga for Headache Relief

 

Legs up the Wall

We know that yoga relaxes and calms the body and mind.  So it makes sense to use your yoga practice to release a muscle tension headache, right?

In fact, that is exactly true.  Headaches that are caused by muscle tension and stress can be relieved with yoga poses.  Using a gentle yoga sequence can give you relief. 

Try this yoga practice the next time you begin to feel achy and stressed, hoping to catch the tension before it builds in the upper back and neck area, preventing the aches and pains.

Begin in a seated pose
     *alternating nostril breath (5 complete rounds), slow inhales and complete exhales
     *gentle neck stretches
     *shoulder roll, forward and back

Next, child's pose
     sit on your heels and bring your chest and head towards the floor, rest you head on a pillow, the floor, or you hands.  Hold for 5 breaths

Cat/Cow

Down Dog with knee bent to release stress, tension and prevent strain and tightness

Cobra  stay low in your cobra, resting one full breath between each complete pose

Seated twist / Seated Forward Fold

End with this relaxing savasana pose: 
     Legs up the wall
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Janine is a Yoga Instructor and Life Coach practicing from her home studio. She invites students to her studio for personal sessions, as well as traveling to your home. She is teaching in a couple studios right now in the Wells/Ogunquit area, as well as at The Cancer Care Center of York County and York Hospital's Wellness Center.
If you are looking for gentle yoga to increase flexibility, strength and energy plus decrease stress and tension, this is the style of yoga that you want for your practice. As a life coach, she leads educational coaching series along with personal one on one life coaching using the Co-Active Coaching techniques and Ayurveda Science. You can reach her at 207-251-9577


    

In a Relationship

North Conway's mini vacation

Practice Yoga...Improve your relationship

Everyone is in a relationship.  You have relationships with people, businesses, family members and most importantly yourself.

I recently went to Kripalu to add to my study; yoga for recovery.  I made the time to rest, relax and listen to others this time around. (First time was all about exploring and checking out the place).

 It is amazing what happens to you as you honor yourself.  Yoga helps me to deepen the way I care about myself and thus making room to care for others. 

"The more we give love, the greater our capacity to do so."  David R. Hawkins

My relationships with my family, friends and students improved by my increase in self trust, living in the moment and reducing tension.


At Kripalu, Joel and Kate Feldman teach a workshop called Yoga of Relationships.  These are the suggestions that they give to nourish and create.
 Joel and Kate Feldman were founding members of Kripalu and lived and served in the Kripalu community for 25 years. Now living in Durango, Colorado, they are therapists and workshop presenters specializing in intimate relationships.

Nourishing Your Relationship

Couples who regularly nourish and feed their relationship as if it were a living being, create more aliveness and energy between them and find themselves more satisfied in their life together over the long term. Here are some specific suggestions for how to nourish your relationships, romantic or otherwise:

Quality time. Create regular, scheduled time for connection, dialogue, fun, intimacy, or even working through conflicts.
Intentional fun and pleasure. Studies show that couples that have five times more pleasure than pain (or comfort versus discomfort) in their everyday interactions feel deeply fulfilled in their relationship.
Appreciation, gratitude, and acknowledgment. Find ways to express these sentiments daily to your partner. Look for the good stuff. It’s always there.
Rituals of attunement, giving, and receiving. Find out what says "I love you" to your partner. Create acts of loving for at least one separation or reunion time during the day.
Shared sexual/sensual/romantic expression. Your relationship needs and wants physical and emotional intimacy. Discover mutually pleasurable ways of nourishing your senses, bodies, and hearts. If this is difficult, find ways to ease into it, beginning with dialogue. Get some help if you need it.
Celebration of life passages. Birthdays, anniversaries, and life-cycle changes are wonderful times to create "out of the box" celebrations. Your relationship deserves to be acknowledged. Make up your own form of celebration or use tried-and-true formats from your cultural and family traditions.
Values clarification, visioning, and goal setting. Set aside time every year to step back and look at your life and relationship. Think about what you want, where you want to go, and what’s important to you. Review where you are and how you got there. Set some future goals based on your shared vision. Write them down and post them for inspiration and guidance
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Janine is a Yoga Instructor and Life Coach practicing from her home studio. She invites students to her studio for personal sessions, as well as traveling to your home. She is teaching in a couple studios right now in the Wells/Ogunquit area, as well as at The Cancer Care Center of York County and York Hospital's Wellness Center.
If you are looking for gentle yoga to increase flexibility, strength and energy plus decrease stress and tension, this is the style of yoga that you want for your practice. As a life coach, she leads educational coaching series along with personal one on one life coaching using the Co-Active Coaching techniques and Ayurveda Science. You can reach her at 207-251-9577

Let it Go!

The Art of Letting Go and Finding Your Own Way.

letting go and finding my own way

There is only one way-and that is your own way.  Live that life. 

Yoga helps you to find ways of letting go by accepting that we are all different (poses, breath and movements between), we are all the same, and we are are all connected. 

I came across this quote recently from Pema Chodron. 
WE ALREADY HAVE everything we need. There is no need for self-improvement. All these trips that we lay on ourselves—the heavy-duty fearing that we’re bad and hoping that we’re good, the identities that we so dearly cling to, the rage, the jealousy and the addictions of all kinds—never touch our basic wealth. They are like clouds that temporarily block the sun. But all the time our warmth and brilliance are right here. This is who we really are. We are one blink of an eye away from being fully awake.”
― Pema Chödrön, Start Where You Are: A Guide to Compassionate Living

As you practice yoga you begin to find a path to self-realization.  This awareness helps to focus your mind. It helps by bringing calmness and an inner perspective to your Self.  With a more focused mind you begin to separate fact from fiction.  Also, leading  to a  belief:   You can be 'fully awake'.
 
One way that I practice this letting go is through meditation and breath awareness.  A favorite meditation is the Loving Kindness meditation. 
Practice the Loving Kindness Meditation as a way to bring calmness, compassion and positive thoughts to yourself and others.

To begin, settle into a relaxed state of mind seated or lying down.  Focus on your breath and repeat this mantra to yourself .



May I be well, healthy and strong
May I be happy
May I abide in peace
May I feel safe and secure
May I feel loved and cared for.

After you have practiced this meditation for a while you can begin to send this loving kindness to others, to strangers, to someone who has gotten you irritated/angry, and finally the community and universe. 

I find this a very caring, healing and soothing meditation.  If (when) your thoughts wander..bring it (your mind!) back to the breath, then to the words of the meditation. 

By practicing this act of kindness you will accept life for all it's beauty and chaos.  Let go of what you think you need and accept what is waiting for you. 

True joy comes from that letting go. 
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Janine is a Yoga Instructor and Life Coach practicing from her home studio. She invites students to her studio for personal sessions, as well as traveling to your home. She is teaching in a couple studios right now in the Wells/Ogunquit area, as well as at The Cancer Care Center of York County and York Hospital's Wellness Center.
If you are looking for gentle yoga to increase flexibility, strength and energy plus decrease stress and tension, this is the style of yoga that you want for your practice. As a life coach, she leads educational coaching series along with personal one on one life coaching using the Co-Active Coaching techniques and Ayurveda Science. You can reach her at 207-251-9577

Yoga for Cancer Survivors

Yoga can be a valuable complementary therapy

As a cancer survivor, you may have heard from your doctor or nurse that yoga can help you through the recovery and after.   I teach a class called "adaptive yoga".  It is an hatha style which is individual, gentle and you, as the student, create your own practice as I guide the sequence. 
There are other yoga classes, of course, many styles in fact:  rigorous or heated forms may or may not be safe for cancer survivors.  Check with your doctor before beginning a new exercise program ask which style would be most appropriate for you.

Rick's Life is good t-shirt

I believe, the yoga style that I teach, is helpful for reducing stress and managing side effects. 

To give you a quick example of 'managing side effects' with cancer related symptoms is neuropathy.

According to the article, "Are You Next?" by Gabrielle Kaplan-Meyer in the May-June 2005 edition of "Yoga Journal," inversions may help to ease joint pain and stiff ligaments, help to soothe the central nervous system and reverse the numbness associated with neuropathy.

Read more: http://www.livestrong.com/article/308804-yoga-poses-for-neuropathy/#ixzz29VNisZMJ

The slower, deeper, more regular yogic breath that I teach can help you feel calm, de-stress and actually provide more energy by providing your body with oxygen.  I encourage all students to listen, feel and follow their heart, your own guided awareness.  (YOGA). 

As far as I know, there is no scientific evidence that yoga improves the survival rate of people with cancer, however there is evidence that with regular practice of gentle movements with deep breathing can improve the quality of sleep, strength and flexibility as well as reduce fatigue.

Here is a sample of a recent class that I lead at York Hospital's Wellness Center. 

 



seated...check in by scanning your physical body for aches, tender spots, or areas that need attention.

seated...breath-work

seated...shoulder stretch, arm stretch, neck and spine, too

 

slow and gentle flow including some poses such as:  cat/cow pose, warrior sequences, standing mountain pose with sun breaths, sun salutations and balance. 

 

 

Remember if you do begin a practice, consult your doctor(s) and find a yoga instructor that you can trust.  Modifications for any pose is available and it's better to take the steps to prevent injury and recovery with ease.  Caution is the rule and less is best. 

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 Janine is a Yoga Instructor and Life Coach practicing from her home studio. She invites students to her studio for personal sessions, as well as traveling to your home. She is teaching in a couple studios right now in the Wells/Ogunquit area, as well as at The Cancer Care Center of York County and York Hospital.
If you are looking for gentle yoga to increase flexibility, strength, increase energy and decrease stress, this is the style of yoga that you want for your practice. As a life coach, she leads educational coaching series along with personal one on one life coaching using the Co-Active Coaching techniques and Ayurveda Science. You can reach her at 207-251-9577
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Yoga Supports us

Healing as a Community...

Coming together as a group to practice yoga is very powerful.  How many times have you walked into the studio, see another person on their mat, someone that you know, someone that you trust, someone that you connect with in class and felt that today's practice is going to be nice.  Maybe that person inspires you, perhaps that person supports you in your efforts, or they care enough to ask you how you are doing.

 If you practice with the same group there is a comfort, feeling of support, trust, and strength that plays into your own practice. 

The yoga instructor influences the group as well.  I strive for just that.  When a yoga group is formed in the home, it is usually formed by the homeower. They decide who to practice with, when and how many to invite.  This begins the supportive yoga group.   Every once in a while a group will have an opening.  I do whatever I can to find the perfect replacement.

Groups in studios can become the same supportive group.  The same people come to the studio week after week.  When someone does not show up,  that person is  missed and often a phone is made or an email is sent asking  if they are Ok.  It feels good to be missed, to be noticed and be part of a group that care. 

Find a group and begin to reap the benefits of the energy formed.
Find the difference
Find your space

enjoy the change!

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Janine is a Yoga Instructor and Life Coach practicing from her home studio. She invites students to her studio for personal sessions, as well as traveling to your home. She is teaching in a couple studios right now in the Wells/Ogunquit area, as well as at The Cancer Care Center of York County and York Hospital. 
If you are looking for gentle yoga to increase flexibility, strength, increase energy and decrease stress, this is the style of yoga that you want for your practice. As a life coach, she leads educational coaching series along with personal one on one life coaching using the Co-Active Coaching techniques and Ayurveda Science. You can reach her at 207-251-9577

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Yoga and Ayurveda

Camden, Maine

Background of Yoga and Ayurveda

part 1 of Yoga and Ayurveda series

 "Yoga is one of the most extraordinary spiritual sciences that mankind has ever discovered.  Yoga covers physical, sensory, emotional, mental and spiritual to the highest self-realization. " (Farwley, David, Yoga&Ayurveda, 1999)

  "Ayurveda is one of the most remarkable holistic medical systems in the world.  It covers all aspects of health and well-being, physical, emotional, mental and spiritual.  It includes all methods of healing from diet, herbs, exercise and lifestyle." (Farwley, David, Yoga&Ayurveda, 1999)

Both yoga and ayurveda have a  long history with many layers to the science of each.  I believe that people will benefit from both.  As I look at both yoga and ayurveda, the two look at the person individually, bringing total awareness to the forefront.  Heal yourself through wholeness, sometimes this incudes therapists or doctors.  

The combination of studying yoga and ayurveda helps us understand our whole life.  Balancing our lives through the mind, body and spirit. 

If you are interested in learning more about ayurveda and your individual constitution take a simple test on line to find your dosha, (your unique mind-body type) and continue to follow this series on ayureda.  I hope to make it simple, fun and educational.  Journey with me and learn to balance your life.
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Janine is a Yoga Instructor and Life Coach practicing from her home studio. She invites students to her studio for personal sessions, as well as traveling to your home. She is teaching in a couple studios right now in the Wells/Ogunquit area.
If you are looking for gentle yoga to increase flexibility, strength, increase energy and decrease stress, this is the style of yoga that you want for your practice. As a life coach, she leads educational coaching series along with personal one on one life coaching using the Co-Active Coaching techniques and Ayurveda Science. You can reach her at 207-251-9577

Just for me...my yoga practice

Ogunquit footbridge

Yoga...Finding your way

A home yoga practice is as important as that first cup of coffee in the morning.  It starts your day off right.  Ahh, morning java. 

Q:  How long is a good morning yoga practice?
A:  How long do you have?  3 minutes, 30 minutes, 60?  your choice.  Isn't that fantastic.  You get to choose.  You set the timer.  Begin with your breath work, and move on from there.

Q:  Do I need a lot of space?
A:  No, If you can fit your mat on the floor you can fit in a practice.  Ideally, you want a little arm space, so stretch out your arms forward and back and you are golden. 

Q:  What are the benefits for starting a home practice?
A:  Time, location, and alignment.  You can begin a practice in minutes, the location can't be beat, and you can work on just one pose or several.  Work on your structure or just breath.  Another great reason to start a home practice is that you practice what is right for you on any given day.  You may try sun salutations on Monday, Wednesdays and Fridays, Tuesdays are all about restorative and Thursdays you work on a pose that you are finding difficult.  Again, You choose!!!

Q:  OK, I am ready.  How do I start?
A:  Find a quiet place in your home, shut off the phone, TV and computer.  Plan your practice (breath work only, some poses you want to try, sun salutations or work on one pose to make changes)....Put on some quiet music and sit quietly and breathe.  Concentrate on your breath.   From breath work move into a 10 minute sequence and always end in Savasana.  Find what works for you.  Ask for guidance from your yoga instructor. 

Relax, breathe and enjoy your practice
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Janine is a Yoga Instructor and Life Coach practicing from her home studio. She invites students to her studio for personal sessions, as well as traveling to the home for small groups. She is teaching in a couple studios right now as well in the Wells/Ogunquit area. 
 If you are looking for gentle yoga to increase flexibility, strength, increase energy and decrease stress, this is the style of yoga that you want for your practice.  As a life coach, she leads educational coaching series along with personal one on one life coaching using the Co-Active Coaching techniques. You can reach her at 207-251-9577

July's message

July sunrise in Ogunquit

Very exciting July numerology message

Don't be afraid to forge ahead this month.  Look at areas that you want to grow, change and transform and go for it.  The sky is the limit.  Dream, inspire and set goals high this month, it will be worth it. 

What are looking at, that is new and different? What new healthy habits, wellness, business adventures are you thinking of at this time?....

Pursue, charge, find those new adventures that you have on the back burner..

This month is a great month to connect with others.  July's number (7) and the year (2012) add up to 12.  Twelve is the number for community.  Use this month to connect with others, attend a yoga class (using others to move you toward balance), maybe join a support group (start a support group), a family gathering perhaps, or a retreat to meet others of similar interests. 

Remember there is strength in numbers.
Use the numerology for guidance and fun, never let it rule your life.

Enjoy the warm sun, cold water, and sunscreen
Janine
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Janine is a Yoga Instructor and Life Coach practicing from her home studio. She invites students to her studio for personal sessions, as well as traveling to the home for small groups. If you are looking for gentle yoga to increase flexibility, strength, increase energy and decrease stress, this is the style of yoga that you want for your practice. As a life coach, she leads educational coaching series along with personal one on one life coaching using the Co-Active Coaching techniques. You can reach her at 207-251-9577

Using Props in Yoga

Moody Beach

Do you use props properly?

Props can deepen a pose or support a pose that is, for whatever reason, a bit difficult for you.  I decided to have fun in triangle pose i needed the support of some driftwood at the beach that particular day.  My body was not warmed up, it was a cold and damp day and I was looking to create balance.  I was attempting to pose so my friend, Terri could snap a few photos. 
Terri needed to practice using her new lens and I needed some pictures for my portfolio.  Win-win situation I thought.

There are some general rules that I believe you should think about if you are a prop kind of a person.  I never used props until I began training.  Now I use them, especially at the beginning of my practice. 

Yoga is used to bring your body into balance.  If you are constantly fighting to stay in a pose, struggling to get out of a pose, or can't stay in a pose long enough to receive the benefits that consider using props.  But, with that said here are a few ideas or thoughts as you gather your props and get on your mat.
1.  Be your own guide.  Know what your body is telling you.  listen to yourself.  Awareness is key.

2.  Use props and then don't use them.  Explore the difference.

3.  Be open to using anything as a prop.  You can move a bit closer to a wall during balance poses (or a friend's shoulder), double fold your mat for your knees, use a sock to help slide across a hardwood floor.  Be open, and use your imagination.

4.  Ask for help or assistance or a gentle adjustment.

5.  Trust your inner guidance.  Your body knows what to do...don't always listen to your mind chatter.

Props can be a wonderful tool for those of us that need to find comfort in a difficult pose.  I use props in the restorative and adaptive yoga classes that I teach to find total relaxation and de-stress with ease.  I use props to help students find poses that they would not be able to do without assistance.  Adaptive yoga is a wonderful style of yoga that allows many people find their way onto a mat, stretch, strengthen and soften their body in ways they never knew they could by finding their own pose. 

Remember yoga is about balance on and off your mat.  Yoga means to unite.  Unite the breath and movement to reach a meditative state of being, and if that means using a prop or two then go for it. 

Everything in moderation!
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Janine is a yoga instructor and Life Coach practicing from her home studio. She invites students to her studio for one on one personal sessions, as well as traveling to the home for small groups. If you are looking for gentle yoga to increase flexibility, strength and decrease stress within, this is the style of yoga that you want for your practice. As a life coach, she leads educational coaching series along with personal one on one life coaching using the Co-Active Coaching techniques. You can reach her at 207-251-9577

Oh, My aching Back

Those dog-gone hips are to blame.

Most people with issues in their neck, shoulders, back, hips, sciatic, legs and feet can put the blame on the alignment of their body.   More specifically, 65% of all people who  have these pains can blame their hips.  When your hips are out of alignment, the rest of your body needs to compensate, or it tries to adjust causing aches and pains. 

According to Lee Albert, an neuromusclar therapist at Kripalu Center, explains people have either an anterior pelvic tilt, rotated pelvis or elevated pelvis.
Here is the solution.  It takes one minute and you will feel relief.  Doesn't that sound fantastic. Then, (another secret) to keep your instant relief you must maintain correct posture during the day.  At your desk, driving, cooking, cleaning, watching tv, knitting, sewing, using your phone, computer and ipads, you must practice and maintain proper balance.    Yes, it takes effort, but very little effort to reduce your pain and feel great.  You can do it!!

Most importantly,  this is the important part...you need to stretch your quads.  When your quads are lengthened (stretched) your hamstrings will come into balance, correcting long and tight hamstrings.  This method of stretching is called Positional Therapy or 'slacking' the muscle.  I am saying when you have a sore back you need to work your front.  If you have hamstrings that are tight, I want you to work your quadriceps. Yes, this is correct. 
Positional therapy strengthens, stretches and slackens your muscles.  Yes, we want all three.  To strengthen, to stretch and to slack. 
I recently went to a training at Kripalu studying with Lee Albert, neuromusclar therapist and yoga instructor.  He explains this in detail.  To learn more, www.leealbert.com
Try these three yoga poses to release stress, tension, and soften your body.  Take your yoga practice to a new level and practice these structural yoga remedies.
I am using these poses in my practice as I develop a sequence for people in pain.  Most people that I work with have some back pain, arthritis, sciatica, shoulder pain or neck tension caused by a variety of reasons.  I hope you benefit from these poses as well.

1.  Thread the needle
2.  Alligator (1/2 frog pose)
3. Supine twist

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Janine is a yoga instructor and Life Coach practicing from her home studio. She invites students to her studio for one on one personal sessions, as well as traveling to the home for small groups. If you are looking for gentle yoga to increase flexibility, strength and decrease stress within, this is the style of yoga that you want for your practice. As a life coach, she leads educational coaching series along with personal one on one life coaching using the Co-Active Coaching techniques. You can reach her at 207-251-9577

june: What to expect

Taking a look at June 2012

June is the sixth month in numerology.  Six represents family, healing, and responsibilities.  May caused some change to happen, now June picks up the pieces and begins to sort them out.  Like a puzzle, look for those missing pieces and start fitting them together.  Use your intuition this month and trust your gut.

You will look deeply inward and your relationships will intensify.  This is partially caused by the month and the year.  June (6) + 2012 (5), added together provides us with an 11 this month.  Everything will be magnified and intensified.  Weed out this month and look for those things that need your attention and go for it.

Real answers lie in the letting go of the things that we find un-useful.  Real answers come in those missing pieces that you will find.  You will feel challenged this month, and this is because you will be forced to make some necessary adjustments in order to establish the harmony that you well deserve. 

Real answers come with sorting things out...de-clutter, organize and weed out the toxic things that are blocking you.

With clear intentions and expectations, you will begin to align yourself on your path. 

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Janine is a yoga instructor and Life Coach practicing from her home studio. She invites students to her studio for one on one personal sessions, as well as traveling to the home for small groups. If you are looking for gentle yoga to increase flexibility, strength and decrease stress within, this is the style of yoga that you want for your practice.  As a life coach, she leads educational coaching series along with personal one on one life coaching using the Co-Active Coaching techniques. You can reach her at 207-251-9577

Your Own Vision

Uplift your life with a new perspective

sunrise in Ogunquit

"I can see clearly now, the rain is gone,
I can see all obstacles in my way
Gone are the dark clouds that had me blind
It’s gonna be a bright (bright), bright (bright)
Sun-Shiny day."
**Johnny Nash...Not Johnny Cash (Rick)

Have you ever taken a different way to work, changed your routine, eat breakfast for dinner or watch the sun rise someplace different.  I go to the beach each Wednesday morning watching the sun rise.  Each week I find it amazing, never the same old sunrise.  I see something different each time I go, it never gets old. 


When you feel stuck, hit a plateau you need to change it up. You need to take a fresh look at your situation.  A new way, different angle, a different viewpoint, a different perspective.  Yes, a different perspective. 

According to Christine Kane, a business coach, who writes about uplifting your business, there are 3 requirements to uplift your life.
1. perspective
2. strategy
3. connection

How do you change your perspective?  You need to look at your life completely different.  It's hard to do this when you get stuck.  Make a change.  Seek help from those you trust.  Rise above your situation and look down at it as a whole.  I know, it's hard.  Again, look for help.

OK, now that you have a different perspective you need to find a strategy that will work.  Strategies that work are: what is the best practice, or approach, who are the ideal people around you, or clients, are you in a position to do more, be better, what are your products, programs and ideas, and who is on your team. 

Most importantly, find that connection.  Meet like minded people, surround yourself with positive, energetic, enthusiastic energy.  Do not allow others to let you quit.  Do not give up.  Push forward.  Commit to do better, be better.  You need to emerge your mind, body and spirit to move you forward, get help with the changes you seek and promote You.  Promote your Self. 

If you have a yoga practice, think about moving through your poses with breath, finding new and exciting ways to move through your sequences.  Take a look at your transitions, how your breath moves you from pose to pose.  Take a look at how strong you feel in each pose, hold your pose one breath longer than you think you can, or want to. 

Practice.  Practice, Practice. 

Find your way.
Begin to see clearly what you need, and where you need to go.
Be grateful for what you have and the process of getting there.
Be satisfied with what you have, but look towards the future for exciting new events.
The rain stops, and you will see clearly.
Be patient!
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Janine is a yoga instructor and Life Coach practicing from her home studio. She invites students to her studio for one on one personal sessions, as well as traveling to the home for small groups. She leads educational coaching series along with personal one on one life coaching using the Co-Active Coaching techniques. You can reach her at 207-251-9577

The practice of Non-violence: Ahimsa

Umaine Farmington Lacrosse

Giving 100 percent in your yoga practice. 

When you give 100 percent in your yoga practice or any activity at all, sit ups, running, lifting, raking, sports, crocheting, housecleaning, ahhhh the list could continue forever, can actually cause injury, not healing. 

Our society often believes that giving 100 percent means going all out with extremely effort, tear through the discomfort, fear, boredom and distractions.  The 'No pain, no gain' theory is still being sung to some of us each and every day.  The downside of all of this is injury. 

Giving 100 percent means to be present...at any given moment.  Whether you are on the field or on the side line waiting to go in...you are focused, alert and in the game.  You can turn on the heightened awareness, focus only on what needs to get done and move forward.  Apply this to your careers, recreation, relationships and health as well.

Who pushes us to our edge?
We should be pushing ourselves to our edge.  And that point is different every day.  Each time you come to your 'mat', you should ask yourself, "Where am I today?"  "How am I feeling?  What parts of my body need extra attention?  Where should I set my intention for the next hour?"

Don't look at yesterday. 

For those of us that suffer from an injury or disease, we need to pay attention to this awareness with heightened attention.  Honor yourself.  Take care of yourself.  Push yourself to your own edge.  Trust your inner guidance.  The yoga instructor should know your overall challenges, but they do not know your day to day inner most challenges.   Sometimes these 'inner most challenges' arise during the practice.  Listen to them.  Trust your gut. 

The Yoga Sutras describes and provides a plan or a map for living.  This plan has eight limbs, the first being the yamas.  The yamas give us five moral restraints.  Ahisma, the first of the yamas , teaches us about non-violence.  This is about taking care of yourself.  You do not hurt others nor do you hurt yourself.  Protect yourself by staying present, alert and open.  Back off when you need to, push when you must. 

Now, go and give it 100 percent today.  And remember, you have everything you need. 
Enjoy the journey and stay safe.


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Janine is a yoga instructor and Life Coach practicing from her home studio. She invites students to her studio for 1-1 personal sessions, as well as traveling to the home for small groups. She leads educational coaching series along with personal 1-1 life coaching using the Co-Active Coaching techniques. You can reach her at 207-251-9577

April means what?

footbridge at low tide

Believe in the low tides as much as the Highs

According to numerology, April represents 4, 5 (2012) and 9. (4+5).

Think of this month as a garden.  You want to nurture the garden, go within and gather strength. 
The number 5 represents choices and decisions.  Decide what are you going to "plant" in your life.  What new choices do you have?  What decisions do you need to make?  Bring these two into balance by paying attention, nurturing yourself and moving forward with confidence. 
The number 4 represents a time to pause and regain our perspective.
The number 9 is about endings, emotional experiences and unconditional love. 

My advice to you this month is to make sure you nurture yourself with self care.  Be sure to get rest, read a good book, stop and pay attention to little things, and don't get caught up in other people's drama. 

OK, so for that garden.
plant the seeds to move forward, but move gently. 
Think about what a garden needs and bring that into your life this month.  Jeremy Geffen, MD states this beautifully in his integrative program, The Seven Levels of Healing.  He states and teaches in Level 3, that our bodies need nurturing and care as well as space and sunshine.  He wants you to look at your body as a garden to heal and grow, not a machine to fix.  Take this same idea and bring it into your emotional state, your dreams, ideas and passions.  Make room for these to grow. 
Plant the seed
Be patient.
Weed, water and provide the necessary nutrients to thrive. 
Enjoy the outcomes!

I suggest putting a post-it note on your bathroom mirror:

 "Pause, Breathe, Relax and Gain Strength"

What better way to do all this.......Restorative, gentle hatha yoga!!  I just could not resist that...plug!

Use your own guided awareness to move you through the month of April.  You will need this 'time- out' because May comes on strong. 

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Janine is a yoga instructor and Life Coach practicing from her home studio. She invites students to her studio for 1-1 personal sessions, as well as traveling to the home for small groups. She leads educational coaching series along with personal 1-1 life coaching using the Co-Active Coaching techniques. You can reach her at 207-251-9577

Yoga and a Distracted Mind

Sand sculptures in Fort Myers 2011

In a fog?

I have so much on my mind, I find myself in a fog.

Some yogis call it Monkey Mind, Clutter or Chatter.  Everyone has a mind that is distracted.  Our minds wander from the here and now to other places 30 to 65 percent of the time.  Our mind is constantly thinking of the future, the past and at times even the present.  You can learn to stay present in your mind and body through yoga.  Start with moments and gradually increase to brief moments.

There is a wonderful book called, Essentials of Yoga Practice and Philosophy, put out by Sivananda Ashram Yoga Farm.  This book is a summary of the core teachings of the two Masters, Swami Sivananda and Swami Vishnu-devananda.
According to this book, Yoga helps us to see things more clearly, by controlling the mind.  If we are angry we find reasons to be angry. (that could be as simple as a piece of burnt toast)  If we are depressed we look at life that way.  By learning how the mind works, you can then recognize your own mind.  Take a look at these examples of the mind and how it functions and use it to clear your mind, become focused and see that you have the power over your own thoughts.
This book covers twelve different analogies to help understand the mechanics of the mind.  I will give you three, giving you a taste of what this is all about.

The first one that many of us can relate to is the drunken monkey mind.  This is the sort of mind that is restless and jumpy.  Everyone has a mind that wanders.  Multi-tasking is one of the things that some of us take pride in.  However, when you are multi-tasking or jumping from one activity to another you are not putting your full attention in the present moment.  You miss the details.  Your thoughts become random and a bit disorderly with little focus.  So, stay present and do one thing at a time with attention. 

The second, imagine your mind is like an old 45 record.  Ahh, the young kids are saying right about now..."a what"?  Anyway, it has 'grooves and habits'.  Your mind thinks back to old habits and previous experiences.  Remember when that record would get scratched.  What would happen?...the lyric would repeat and repeat and get stuck.  We need to lift that handle at times, move it ahead and move to the next groove where it is positive with no scratches.

Thirdly, I would like to introduce the mind that is related to the body.  In yoga when we ask you to straighten your spine, you are actually straightening your mind as well.  The actual poses help to clear and focus your mind.  Simply align your shoulders over your hips, ears over your shoulders and lengthen up, to strengthen and straighten your mind.
Yoga and meditation combined helps to move us forward in clearing the mind and staying focused so that we can control our own minds.  One way yoga helps is that it slows the body down, allowing it to fully capture and understand your thoughts are only thoughts.  You have control. 

Did your mind wander?  Where you able to bring it back?
Practice mindfulness, and stay present.  Enjoy life.

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Janine is a yoga instructor and Life Coach practicing from her home studio. She invites students to her studio for one on one personal sessions, as well as traveling to the home for small groups. She leads educational coaching series along with personal one on one life coaching using the Co-Active Coaching techniques. You can reach her at 207-251-9577

Yoga of Recovery

Adaptive Yoga

Are you suffering from a particular  disease (dis-ease) or disorder that causes you some pain?  Yoga can help lessen the pain especially when combined with other modalities.  Yoga Instructors often work with chiropractors, accupunture, accupressure, massage therapist, physical therapy and the medical field.

Grand Canyon 2011

Do you have arthritis?  I believe 1 out of every three people has arthritis.  so chances are you do have some somewhere in that body of yours.  What about weight issues, osteoporosis, fibermyaligia, or simply recovering from some addition, injury or illness. 
Yoga helps
Yoga heals
Yoga helps you become part of the healing process.
Yoga brings awareness to your mind and body guiding you to better  health.

let's take a few examples so you get the picture.
Cancer
     While cancer continues to rise, so does the survival rate.    Yoga simply reduces stress and helps manage side effects while rebuilding your body.  Restorative, gentle, breath work styles of yoga is the best practice because most people do not have the strength to do a vigorous.
Multiple Sclerosis
     MS is an autoimmune disease of unknown cause in which the immune system attacks the fatty tissue.  The nerve cells are inefficient at passing their message down the line.  The common complains that people discuss when diagnosed with MS are fatigue, spastisity, balance, muscle tone.  Adaptive yoga is the best practice for those who have MS.  In adaptive yoga each person, each day is different.  The practice is individualized and specialized for each person.  Yoga builds the body, mind and spirit lessening the symptoms and enhancing a feeling of well being.
Arthritis
     There is two most common types of arthritis that I will write about are osteoarthritis and rheumatoid.  Osteoarthritis is the kind that is caused by the wear and tear affecting the joints.  Cartilage that is worn down allows bone to bone to rub against each other causing pain.  Rheumatoid arthritis is an auto-immune inflammatory disease.
     Yoga is wonderful for arthritis because what this practice does is lubricate the joints.  Yoga also brings into the practice: posture, sitting up straight, body awareness and de-stressing.  A home practice would be ideal.  Practicing 10 to 15 minutes each day could keep your joints lubricated and in less pain than an hour class at a studio every so often.

These three examples are examples of life styles that would benefit from adaptive yoga.  There are so many more that I could have listed.  Adaptive yoga is about meeting you where you are.  No matter what your current abilities are, each pose can be yours.  It will not look like your neighbors, and why would you want that.  It is about finding your comfort, what you need to feel benefits.  Adaptive Yoga provides safe and appropriate yoga poses to increase flexibility, strength and movement without pain. 

Let your own guided awareness develop through understanding and balancing your needs right now as you travel through life. 

Janine Robichaud, Yoga Instructor and Life Coach

She has been practicing yoga since 2003, became certified in 2008 and now has her own yoga business, traveling to people's homes providing yoga and coaching to small groups, 1-1, as well as in some local studios.  She specializes in guiding people towards their own body, mind and spirit awareness.  Yoga, to Janine, means:  Your Own Guided Awareness.

The aches and pains of Yoga

Yoga is not suppose to hurt.  Yet, at times, I heard someone say that after a class their neck, shoulders, core or lower back was sore.  Why is this?  There are several reasons that yoga can actually make you feel uncomfortable or even down right hurt.  This of course is not what we, as instructors, want for our students.  So take these precautions and enjoy each one of your classes whether they are at home or in a studio.
a.  be sure you are with a qualified instructor.
b. listen to your body..the entire class.  stay present.  bring your mind back to the practice.
b.  stretching before you begin is important.  warm up your ligaments, tendons, and muscles.
c. drink a small amount of water before hand, eat a very small snack or nothing right before class, and after class be sure to drink lots of water.  If you have ever been to a massage therapist, they always recommend water to detox your body.  Same idea.  Detox after your yoga practice. 
d.  if you are not comfortable in the pose, stop.  Ask questions, and re-align yourself.
e. go at your own pace
f.  always give the instructor your injury history, when appropriate
g.  listen to your body.  when it says stop, stop
h. rest when necessary.  know your limitations, go to your edge.  No one else's edge
i. stay present and breathe.  the breathe moves you from pose to pose. 

Yoga is about your own awareness.  It is using the breathe as you move from pose to pose in a rhythmic manner.  When it no longer feels like this is happening back off, come into child's pose and bring your mind to the present.  Scan your body. 

I enjoy teaching small groups of people for this very reason, people are comfortable and can ask questions with no fear.  I can continuously help people get into poses that are right for them. 

And if by chance you are sore after, contact the instructor, and find some relief through breath, poses and stretching that will release the area that is painful. 

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Janine is a yoga instructor and Life Coach practicing from her home studio.  She invites students to her studio for 1-1 personal sessions, as well as traveling to the home for small groups. She leads educational coaching series along with personal 1-1 life coaching using the Co-Active Coaching techniques.  You can reach her at 207-251-9577

Hey, what are you reading?

Have you ever been asked, "What are you reading?", of course you have. 
Everyone reads.  Well, everyone may not read books, but we read other media.  I am talking about hard cover, almost old fashion, paper in hand, books.  At least we, as a society, are recycling, renewing, and reusing more and more.  We are constantly sharing books with others.  When we read a good book we want to share it with others. 

So, how many books can you read at the same time?  Are you a serial reader, one who reads cover to cover and then on to the next book?  Are you a person who can read three books in one weekend (like say, Pete for instance).  Or are you, the kind that reads many books at once.  I mean, alternating between several books at once.   Hmmm, let's see I am reading..(and this is only books, right?), 6 books right now.  I keep my 6 books in different rooms, so that means I have my morning books, my bathroom books, my night time books, my study books and my read anytime, anywhere books.  

My morning books are all about meditation, daily reflections and meaning.  The book I am currently reading right now is, Meditations from the Mat, by Rolf Gates and Katrian Kenison.  This book is daily reflections on the Path of Yoga.  I talk about this eight-limbed path in the yoga practices that I teach.  A wonderful review of the eight limbs reminding us that our journey is so very important.

Another morning book that I am reading is The Artist Way, by Julia Cameron.  This is the ever so famous book of a "spiritual path to higher creativity".  I am working on this book with a friend.  We are reading one chapter weekly, writing our morning pages and going on artist dates with ourselves as we discover, discuss and create confidence as we move forward in life.  Group work is always so powerful.

I have a book that I keep with me in the car.  Since I travel from house to house teaching private and small group yoga sessions, I have periods of down time.  I use this time for self study (one of the eight limbs!).  This book happens to be, Glynis Has Your Number, by Glynis McCants.  I was given this book by a friend, fellow yogis, and Feng Shui Consultant, Priscilla Simpson.  This book is about "discovering what your life has in store for you through the power of numerology"  The power in numbers is incredible.  I bring this knowledge into my YOGA education series. 

My reading from cover-to-cover book is, The Vision Board Book, by John Assaraf.  "How to use the power of intention and visualization to manifest the life of your dreams".  I use this notion in the last two weeks of the YOGA education series.  I am putting it to work.  I have my vision board in my yoga studio here at the house. 

OK, so I do have a fiction that I am reading.  My sister-in-law, Tina recycled her book, by Jodi Picoult, Sing You Home.  A novel.  I read this whenever and wherever.  fun and entertaining.

Lastly, my favorite, I read and re-read and analyze and think and wonder and believe in the power of, Callings.  "Finding and following an authentic life.  I love, love, love this book.  It's by Gregg Levoy.  I read it at night, talk to Rick about it.  (I wonder if he listens)..who cares.  He doesn't tell me to be quiet. 

So, have you read anything good lately???

Janine Robichaud, Yoga Instructor 1-1 and small group & Life Coach

Setting your intention and moving forward



We are all looking to move forward in life.  I recently listened in on a conference call about getting unstuck, and read through a book that many of you know called, The Vision Board Book.  Both of these medias state we can achieve whatever we envision.  Staying focused is key.  How do we stay focused in times that are challenging to so many of us.  Here is what I know. 

You set an intention with attention.  You pay attention to that thought or idea with intense focus using methods like meditation, journal writing, vision boards, affirmations,or surrounding yourself with like minded people.  You look for opportunities and when they arise, take action.  Make a decision with confident and determination.  Move forward with clarity, confidence, connections and continued support. 

Meditations can vary from sitting with your breath, to moving meditations like yoga or walking in nature to visualizations. 

Journal writing can be dream writing, diary-like, morning pages, gratitude writing, and the list goes on and on.

Vision boards are all about, yes..., getting pictures from magazines, self drawings or clip art to represent you thoughts, idea, goals and dreams.

Affirmations are positive words that you repeat to yourself,  believing that it is true.  Affirmations change your thoughts, your behavior and perspective on life.

and finally  surrounding yourself with positive energy leads to a better place.

So set that intention with complete and focused attention!

Janine Robichaud, Yoga Instructor 1-1 and small group & Life Coach