turn your life upside down

Modified Headstand




Headstands that every body can do. 

The benefits of a headstand are so spectacular that everyone should be able to share in the glory.  Well, yes, you can. 

First, let me touch upon some of the benefits and please share with us if you have experienced some of these benefits or some that I haven't mentioned here.

Benefits include:

nervous system

reverses the effects of gravity

      increase mental alertness

     increases circulation

    relieves stress and strain

Avoid this pose:

high blood pressure

detached retina, glaucoma

hiatal hernia

neck injuries

menstruating

pregnant

Headstand or Shirshasana
When you come into a modified headstand pose, you let go of the fear.  With practice you will become steady, sure and confident.  There should be no strain anywhere.  Keep it safe, slow and come out of it whenever you are unsure or feeling unsafe.  Do not stay in the pose or continue the pose if you feel pain or discomfort.  Work on the foundation, learning the correct arm, head and shoulder position. 

Here's How
1.  Place a folded blanket at the top of your sticky mat.
2.  Begin in Child's pose.  Already your heart is above your head, gaining the benefits of blood flow, relaxation and tension release. Child's pose alleviates head, neck and shoulder pain as well. 
3.  Interlock your fingers, and bring your forearms and hands to the floor. (on the blanket)
4.  Form a triangular shape with your hands and elbows, place your head on the floor. (hands cupping the head)
5.  Lift your pelvis off the floor, bringing your weight onto your arms and head.

Stop here feeling the benefits of this pose so far then if you want to go a bit deeper

6.  Bring yourself into a modified Downward-Facing Dog. Breathe!
7.  Rest in Child's pose



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Janine is a Yoga Instructor and Ayurveda Wellness Counselor, practicing from her home studio in Massachusetts and Ogunquit, Maine. Janine's work includes recovery from illness, trauma and stresses caused by everyday living.   She teaches and coaches from her home studio (the yoga room), Groton Wellness spa in Groton, MA, Cancer Care Center of York County, Compass Rose Yoga and York Hospital's Wellness Center as well as your own home environment.
 Janine's yoga practice has tremendous therapeutic effect on your body. Not only does it work your physical body, it works on better breathing, vitality, concentration, healing and relaxation.   As an Ayurveda and Yoga Wellness Counselor, she will provide guidance on ayurvedic and yogic lifestyle change to bring about greater health and harmony.            Call for more information   207-251-9577

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