What is Ashtanga Yoga?

This Wednesday, a new class, Ashtanga Inspired Yoga: for all levels is on the schedule for 6:00p.m. with Wade.  Interested in Ashtanga Yoga? What is it exactly? Well the word Ashtanga is a Sanscrit word that translates in english as 8 limb union. So what does that mean? In the Yoga Sutras written by yogi sage, Patanjali around 200 AD, outlines an 8 limb path as Yoga.  These 8 aspects of yoga include the yoga poses, but that is just 1 of the 8.  The other limbs are
Yama = Moral codes
Niyama = Self observation

The Yama's and the Niyamas are the ethical observances or how we treat ourselves and each other.
Asana = Postures

A tool to calm the mind and move into the inner essence of being.
Pranayama = Breath

Pranayama controls the energy (prana) of a living being. By balancing our breath, we are balancing the vital energy of our body.
Pratyahara = Drawing your senses inward
Dharana = Concentration
Dhyana = Meditatation

We sever the link between mind and senses, and the senses withdraw.  When the senses are no longer tied to external sources, the result is restraint or pratyahara.  We do this through meditation and holding our concentration on one direction.
Samadhi = A state of joy and peace

In Ashtanga yoga, the asanas are a specific sequence of poses, linked with a specific breath (ujjai breath), concentration on engaging the bandhas (ingaged energy centers such as the pelvic floor, navel and lower abdomen) and drishti (a focused gaze, to develop concentrated intention).

So you begin the practice with Sun Salutations.  

Then the poses that follow include forward bends, triangle, revolved triangle, side angle, revolved, balance poses, warrior 1 and 2.  Then move to sitting forward bends, twists, arm balances, back bends and inversions.

Ashtanga practice is quite vigorous, linking pranayama (breath) to the movement the flow of Ashtanga yoga gives you quite a workout. The concentration of the mind and the intention of the practice is powerful.

Over time, as you practice the intention of Ashtanga yoga, you will see your body, mind and spirit get stronger, more flexible and experience Samadhi, on and off your yoga mat.

Join us this Wednesday evening 6:00 p.m. for an Ashtanga practice led by Wade Cockburn at the Yoga Space at Pilates Place of The Woodlands. 

www.PilatesPlaceYogaSpace.com

Aries Full Moon

SATURDAY/SUNDAY AND BEYOND

We are in a space of not being able to avoid the intensity of the energies of this Full Moon.  There’s so much to contend with, we really are going to have to know that this isn’t the time to make any life-altering decisions.  The second of seven exact squares between Uranus and Pluto happened on the 19^th, and will continue its intensity for a few months, particularly around the New and Full Moons.  We’re in a process, and we must continue to move through that process, on many levels. 

            
The other piece of the puzzle to contend with is: there are no planets in earth signs except Pluto, which doesn’t bring us much of sense of being anchored, so we may feel particularly ungrounded, which adds to a sense of not being able to see a real, bigger picture. 

         
   This is a time though, because of the Aries energies, to look closely at yourself, and where are you putting your energies at this moment?  This is the time to step up in your own life, and using the energies of this Aries Full Moon: show your exuberance, trust your tenacious nature, open to your own progressive ideas, be straightforward in your plans and goals, and allow your courageous trust in yourself to show through!  These are the qualities of Aries, access and use them as much as possible this next month, till the next Full Moon, and instead of fear and dread about these dynamics, instill power and will in your own life.  That will also mean some very deep breathing from your third chakra (the solar plexus), but it’s a great time to test your jets!!

Step up, it’s your life, feel free to live it with all the enthusiasm you can muster,

Nancy Ogren

I Think It's Time To Cleanse

It has been a long, hot summer here in Texas.  When it's hot outside, 95+ degrees outside, it's so hard to motivate to get out and do something as often as I'd like.  I've been working some long hours and adding that to motherhood of a toddler....well, we've been eating "quick and easy", which in our house means, eating out. My digestive system has been making its objections to these decisions, the whole time. Bloating, discomfort, constipation and the other end of the spectrum.

I have noticed other issues my body has been dealing with the past few months. I am not sure if my diet has anything to do with them, but my right knee has been in a lot of pain. Seems like my right illiotibial band is inflamed and tight. Pulling on my knee joint causing clicking in the joint at times.  It has gotten so bad on my right side, that it seems like my left side is beginning to tighten too. Maybe to help compensate for the structural imbalance and the way I am not carrying my body.

My skin has been breaking out all summer especially during PMS. Which by the way, I've noticed my symptoms of PMS have changed. Sore breasts and longer, heavier periods. And then there is my coffee addiction. I have been fueled each morning by that necessary cup (or two) of french press coffee.  I wake up tired, so it seems my only option to get up and get going.  And don't let me forget to mention, my memory has been a bit foggy. Walking into a room...what was I just about to do in here?!  What is her name again? (2 minutes after she just told me).  It's bad!

So it seems, I am a mess! I feel sort of bad that I have let myself feel all of these symptoms for quite some time now. After all, I have done cleanses before. I understand that I feel better when I am eating better. I know that food is either poisoning you, or it is nurturing you.  But I just couldn't do anything different... until this week.

We went on a Labor Day vacation last weekend, a drive to beautiful Hot Springs, Arkansas.  The 7 hour drive and camping trip consisted of stops at gas stations for chips and vitamin water, Sonic for lunch, Hebrew National hot dogs on the grill for dinner, roast beef sandwiches on the boat and an occasional coke.  It was fun! However I was sick by the time we got home.  I had to do something. Monday morning I marched into the grocery store empowered to make some serious changes. It was time to do a cleanse.

A cleanse in my experience comprises of getting rid of processed foods, sugar, gluten and wheat, dairy and soy to start. We eliminate most meat except for now, buffalo, chicken, eggs and fish.  It is a gradual detox, primarily using food to clean the digestive system, taking the pressure of the liver, kidneys, immune system, gall bladder so I can function better and feel better.  Eventually the detox will continue to eliminate all meat and corn. So we will just get down to fruits, veggies, beans and alternative grains like quinoa and rice.

It is a great cleanse created by Jeffery Bland, Ph.D. called an elimination diet. When I was working as a patient educator with Dr. Jacqueline Fields, MD she used to put her patients on this cleanse. To get their bodies back to a baseline to deal with inflammation in the body. So she could go from there in terms of additional medical choices to help her patients. Often times the cleanse and then adopting a healthy diet and lifestyle would heal the majority of patients.

I decided to start easy. I got the ingredients to make a huge pot of organic chicken vegetable soup.

• 1 whole organic chicken
• 1 onion
• 2-3 cloves of garlic
• carrots
• celery
• green beans
• corn
• red potatoes
• cilantro for garnish

Then I got some great detox snacks

• homemade guacamole, for dipping veggies and my Beanitos Black Bean chips (in the natural section of the grocery store)
• Yummy fruit, like berries, apples, pineapple.
• organic almond butter (great on apples)
• raw almonds
• Bob's Red Mill Whole Oats for breakfast. With a little local honey on it is delicious.

So, its a start for the first few days anyway.  I started on Monday and today is Saturday, so 6 days so far.
I ate my soup all week. Taking it to work for lunch and even repeating it for dinner. Some dinners I made a big salad with greens, veggies and even strawberries. One day I went to Zoe's kitchen and ordered their Veggie Kabobs with a side salad. I ate my oatmeal for breakfast.

Tuesday I woke up and felt like I could skip the coffee. Woke up with energy, not feeling tired. I was scared to not have it because I had a very busy day at work working until 8:30 that night.  I was worried that I would need something or get a headache. So I went to Starbucks and got a tall americano (espresso+water). Espresso is supposed to have less caffeine, especially compared to my french press extraction that I usually do which is great for that bold, yummy, coffee taste but a lot of caffeine. I had like 1/4 of the coffee and I ended up with some gas.  I think my body is trying to get me off the coffee train.  I will get there body, I promise!

Other than that, this week has been good. Felt lots of energy. I think I have been feeling so bad, that it's easy to stay on the diet. I know I want to feel better and live better. I was tested last night. Hanging out with my family they were eating tacos for dinner at my mom's house.  I knew I didn't want tacos so I decided to take a trip to the grocery store to get something healthy, but hopefully quick and easy for me to eat. I decided sushi might be a good choice. I got the salmon sushi with brown rice which seemed the best option. It had cucumber and a bit of cream cheese. But I thought to myself, it won't be the worst. Just a little and I will be fine. I balanced out the sushi with a salad and some strawberries for dessert.  Well, I was sick. Feeling bloated, gassy, constipated! And frustrated with myself. I was doing so good and then made the bad choice about the sushi.  I will chalk it up to an educational experience. So now I am back on track. This morning I am having my oatmeal and I am making a trip to the store this afternoon for the next plan of attack for this week!  Coffee is on my list of eliminating this week.

I will keep you in the loop.
Namaste lovelies!

AQUARIUS NEW MOON - JANUARY 23

          This New Moon will feel like a breath of fresh air for everyone.  Sometimes there is a confusion around Aquarius, it’s an air sign, but called the Water Bearer, because Aquarius is always bringing  new, universal ideas and asking us to swim in the new universal consciousness being offered us.  Aquarius is always reminding us of our need to step into our own future, and to open, expand, and progress your own picture of what a wonderful life means to you. The qualities of this New Moon are: Independence, Aspirations, Expansion, Group Endeavors, Activated Vision, and the Social Collective.  Write ten intentions around those words, write about embracing your personal, all the way through your universal aspirations.  Think about how much resonance you can generate by knowing the we  are creating, moment by moment, our own tomorrow.  That means stop living in the past, and with this dynamic New Moon, really stepping into the future. 

            Mars, the planet of action, turns retrograde on Jan. 23, at 23° Virgo; it stations direct on April 12 at 4° Virgo and again reaches 23° on June 19^th.   Mars usually is in a sign for about two months, but Mars will be here in Virgo for almost eight months, it moved into Virgo in Nov. of 2011, and will move on into Libra on July 3 of this year!  Mars is focusing on us taking this extra time to not only know what isn’t in harmony in our lives, but what actions are we willing to take to change that. 

            And, since Uranus is the modern ruler of Aquarius, and as we know, Uranus is in Aries for these next six years, there will be no marginally agreeing to a maybe.  This New Moon really is asking us to see the world in a new light.  Look at this New Moon and remember:  “ . . . Dream the impossible dream and the world will no grind you under, it will lift you up.  This is the trick . . . This is how magic is done.  By hurling yourself into the abyss and discovering it’s a feather bed.”  (Terrence McKenna)

by Nancy Ogren

www.nancymillerogren.com

Non Toxic Living

There are hundreds of toxins we are exposed to everyday in our environment. Toxins are in what we eat, wear, the mattresses we sleep on, the soap we use, household chemicals for cleaning and gardening, not to mention the air we breathe.  These toxins have to be broken down by our liver, which can get overwhelmed and the toxins can end up being stored in the fatty tissues in the body. Some toxins mimic hormones or can cause inflammatory disorders and cancer. There are safer alternatives to our everyday household products and making small changes in your environment can make big differences in your body.

Most common household cleaners that you can get at your supermarket, contain toxic, caustic and non-biodegradable chemicals.  It has been shown that it takes 26 seconds after exposure for these chemicals to show up in your body.  Some people have reactions to this exposure, such as burning, itchy, watery eyes, trouble breathing or burning in the throat and lungs, gagging, nausea, migraines, headaches, and achy joints. Reactions are the body’s signal of overload and really telling you to “get away!”  To prevent disease the body must manage the burden by eliminating the toxin.    If the load is excessive, symptoms occur as a response to the disturbance of the body’s immune and detoxification functions. Everyone varies on the amount their body can handle based on overall health and genetics.  

We humans have created a toxic world, but awareness can make a big difference.  It is the accumulation of toxins over time that leads to an overwhelmed and toxic body.  Studies have shown asthma rates in children have increased 118% from 1980 to 1993, as well as lung cancer in adults.  Since World War II over 75,000 new synthetic chemicals have been developed and released into the environment; fewer than half have been tested for their potential toxicity on humans and even less have been tested for their toxicity on children.  However times are changing, the American Environmental Health Foundation has published research and is educating physicians, politicians and others about these issues and we are learning just how crucial it is to take care of our environment and make the changes to protect our health.

There are some steps you can take to decrease your body’s exposure to unnecessary toxins. 

1. Do not use herbicides, pesticides, fungicides or fertilizers.  Pesticides are neurotoxins, which mean the effect the central nervous system. Pesticides do not know the difference between the pest and you.  Neurotoxins can cause short-term memory loss, loss of circulation, imbalance, and flu like symptoms, depression, and changes in mood, fatigue.  A healthy alternative to those pests would be diatomatious earth, boric acid, and nematodes.  You can get these at health food stores.
2. Eat organic foods.  These foods are grown without any use of pesticides etc.  Avoid processed foods (foods with colors and dyes, preservatives, high fructose corn syrup).  Avoid aspartame.  Aspartame breaks down in the body as formic acid and methanol.
3. Avoid storing food in plastic or drinking water from plastic bottles.  Use glass jars/bottles.  In 2002 the FDA named plastics “indirect food additives”, chemicals in the plastic do infiltrate food.  It is hard to completely avoid all plastics, since most food comes packaged in plastic.  The key here is to cut down.
4. Use natural, biodegradable cleaning products. Get rid of those toxic chemicals sitting under your kitchen sink.  The best thing to do is to find out the safe and proper disposal of these products and get them out of your home.  There are many eco-friendly products at health food stores and even now at most grocery stores.  White vinegar and water or dissolved baking soda makes a great alternative to ammonia-based cleansers. Baking soda or Bon Ami on a damp cloth is an effective abrasive cleaner that is good for you and the environment.  60ml of baking soda and 125 ml of vinegar mixed together makes an effective drain cleaner. For finished wood polish use 3 parts olive oil to one part white vinegar.  Mineral oil works great for unfinished wood.
5. Same goes for natural, nontoxic personal care products.  Cosmetics are full of chemicals.  Avoid parabens, urea, sodium laurel sulfate, propylene glycol and fragrance.  “Avalon Organics” is a brand that makes shampoo, lotion, soaps etc. It is inexpensive and safe to use.
6. Open your windows as much as possible.  Even in the most polluted cities, the air outside has been found less toxic than indoor air.
7. Certain houseplants have been found to detoxify the air.  Philodendrons, spider plants, aloe Vera, English ivy, golden pothos. Plant mint around your house to keep mosquitoes away.
8. Use safe cookware.  Avoid Teflon; it is made out of chemicals.  The best alternatives are glass, stainless steel or cast iron.
9. Limit installation of new carpets, plywood, wallboard and adhesives.  All contain chemicals that will gas out in your home for a long period of time.
10. Participate in guided detoxification for your body at least once a year.  The simplest way to detoxify is to do an elimination diet.  It only requires eliminating common food allergens (such as wheat, dairy, corn, sugar and processed food) that allows the body to get out of its inflammatory state and release stored toxins. Exercise, sweating, drinking plenty of pure water, and getting good nutritional support assists your body in detoxifying.

 Take care! In love and light, Namaste.

Oil Pulling Day 1

I have heard about this old Ayurvedic practice called Oil Pulling.  Oil pulling traditionally uses sunflower or sesame oil, which you put a teaspoon in your mouth and swish it around in there for about 20 minutes each morning.  The benefits have shown to detoxify your mouth.  Pulling and cleaning bacteria, making gums healthier and pinker and whitening teeth.  But a healthy mouth effect the entire health of our bodies from our digestive system to inflammation in the body.

I was drawn to oil pulling primarily for the health of my teeth and gums.  I have a receding gum line and especially on my right side upper teeth it feels like the root is very close to being exposed.  When I use a toothpick high up on that area it is sensitive to the touch.  The gum line above that same tooth seems  little "rougher" texture then the other areas of my gums.  I have discoloring to my teeth and they feel like they move around and shift a lot easier these days.  So I am going to experiment with oil pulling.

Today was day 1.  I took a teaspoon of coconut oil straight from the jar and put it in my mouth.  I was careful not to take too much, I didn't want to have a big glob of oil in my mouth at once.  I began trying to swish it around and through my teeth but found it kind of hard.  So I googled oil pulling and found a website that explained pull gently with the oil really if it hurts your jaw you are trying to hard. Just move the oil slowly from side to side use your tongue and gentle through your cheeks.  That helped.

Me! Day 1. Yay Health! 

The first thing I noticed is, it wasn't that bad of a taste.  I used Garden of Life Organic Coconut Oil which tastes pretty good.  I swished for 10 minutes.  During the first 10 minutes, I notice that my sinsus started to drain which was hard not to pull the phelem into my mouth (gross I know)  so after that I spit it out.  I tried another teaspoon for another 10 minutes and the same thing happened.  But before that became a big problem, I was able to get the oil to be milky and a bit thicker consistency, which is what they say happens when you are done pulling for that round. So then, I spit it out, rinsed my mouth with water and gently brushed my teeth with all natural tom's toothpaste.  So to be continued. Can't wait to see if my gum and teeth change.  To be continued...

For more information and specific directions about oil pulling I found this one

http://oilpulling.com/index.htm

My Journey to a Yoga Practice

I was drawn to yoga as a college student 13 years ago.  I was in a transitional time in my life and yoga offered some sort of refuge from the stress of the unknown.   On the floor of my dorm I perched a yoga book against the bed and began exploring yoga poses and what was exactly happening to me as I held each pose.  Sometimes in the simplicity of a pose I would find my mind wondering or bored.  Harder poses where I lacked strength or flexibility I would give up on or hold back on challenging my body.  But somewhere in between the limitations of my body and the chaos of my mind I found myself coming back to the practice especially when I felt “stressed”.  In the beginning just the act of shutting off the TV, turning on relaxing music, lighting a candle and maybe doing a handful of poses until I got bored or tired began to restore my mind and in turn relaxed my body.  Of course I judged this effort in not being enough.  I thought I “should” be doing an hour practice, I should go to more yoga classes, I should be more flexible, stronger, and whatever other “should” I come up with. 

But today I realize that what I did do was nurture the seed that I planted to begin a journey towards a yoga practice that would take me deeper physically, mentally and spiritually.  You have to start somewhere, and where I started didn’t have to look perfect, it didn’t have to be all or nothing.  If I could continue to commit to showing up even in the simplest way everyday, I would invest in myself and I would grow. 

Yoga continues to teach me to surrender my mind and body to be in the moment, to allow myself, with all of my limitations to be present, to hold the space for growth at my own pace. And just maybe today I will push past those limitations, maybe in micro movements or maybe in leaps, but all in the safety of acceptance of myself, of others and with the inner eye of awareness.   Today, that is the intention of my practice and as a teacher I honor and nurture that for my students.

As we enter into the New Year, spending time with family and friends and begin to prepare for all those new beginnings, it becomes ever so important to make the effort and the time for a yoga practice.  To quiet my mind of all my judgments of all the “shoulds"  in life, and connect with awareness, peace, acceptance, compassion, balance, strength, and all of the themes that a yoga practice connects me to on the mat,  so that I continue to carry that out to my life off of the mat. 

What draws you to a Yoga practice today?  What drew you to Yoga initially?  What does your practice give you?  I'd love to hear