Karen Cohen Yoga and Mindful Movement

Staying Centered admist Holiday Stress - A Yogic Approach

2005-11-30T07:04:00.000-05:00

Feeling a bit off-balance is a common by-product of modern life, especially during the holiday season In fact, the holidays seem to come pre-packaged with specialized stress . With all of the pressure to shop, cook, spend, travel and socialize, it is all too easy to be stretched beyond your limits, unable to enjoy special times with family and friends. As a rule, we (mistakenly) equate self-worth with doing and producing. But being too busy, especially during consumer-crazy, socially pressured holiday time, we miss out on our true nature and the genuine spirit of the season. By taking a yogic approach to the holidays you can find a sense of stability, nurture your own spirit, and create a happier family holiday.

Consciously cultivate an intention to take care of yourself and your holiday obligations in a more centered way. Practice these nine mind-body lessons for more balance, harmony, and joy this year’s holiday season:

1. Find Refuge in the Body - When you feel yourself getting tense or pressured, just notice your breathing . Perhaps you can stop and breathe deeply and slowly. Then walk around a bit, feeling your feet connecting to the earth as a way of grounding yourself. The idea is to get out of your head and into your body.

2. Get Physical - Exercise Exercise keeps you centered, and building it into your schedule ensures that you will slow down, no matter what the day’s circumstances. Exercise cleanses stress chemicals from the body, reduces fatigue and boosts energy. Stretch for a few minutes throughout the day.

3. Sleep More - Allow yourself extra time to sleep to counteract the effects of stress. Napping and sleeping give us a chance to slow down and turn inward. This is especially important for women, who tend to jam sleep time to meet the high level of demands placed on them.

4. Snack Smart - Avoid the energy swings created by sugary snacks and processed foods. Instead, stock up on healthy snacks like sunflower seeds, other nuts high in protein, and packets of instant miso soup. Seek out complex carbohydrates for healthy energy.

5. Mindful Eating - You may be too busy for a proper meal break, but you can make the most out of the little time that you have. Practicing mindfulness while you eat will help you become more conscious and remind you to focus on nourishing your body. Try taking three relaxing breaths before you begin eating. Then, rest your hands in your lap at least three times while you eat, and breathe deeply again.

6. Prioritize - Figure out what’s most important and take action. This means the holiday season in general and individual stressful situations as they come up. Do not react and fall back into old habits or fears, but instead uncover what is crucial. Ask yourself, “How can I best take of myself in this moment?” , and, “What is the most helpful thing to focus my attention on right now?”

7. Follow a Routine – Although schedules are disrupted, find a way to maintain a modified routine. Balance is not working intensely for several days and then collapsing for a few. Create a routine that includes energizing and restful moments every day.

8. Get Creative - Paint, draw, or listen to music. Engage in anything that stimulates the right brain , the seat of creative solutions to old challenges. Getting creative refreshes the mind and revitalizes the spirit .

9. Turn Inward - The real key to finding balance is to focus inwardly and listen to what is inside. Take regular moments to connect with yourself. If you can do it while connecting with nature, so much the better. Whatever it takes to reconnect with your inner self is fine. A walk in nature, a nap, a two-minute meditation or twenty minutes of yoga can all create harmony. In stillness we may recover our strength and wisdom; in the quiet of non-action we are led to what will give us spiritual nurture.

With practice, this holiday season can be one of deep inner connection and peace . Slow down and reconnect with your own inner wisdom each day and you can feel grounded, rejuvenated and ready to bring your balanced, best self to your holiday celebrations. Cheers!

“Who is there that can make muddy water clear? But if allowed to remain still, it will gradually become clear of itself” Tao Te Ching

Namaste’.

© 2005 Karen B. Cohen. All Rights Reserved.

Read About More Ways to Tame Holiday Stress

Find Out About Current Class Schedule for Yoga and Chi Gung moving meditation

Yoga for Life : Vinyasa Flow

2005-11-11T19:35:00.000-05:00

Life is a stretch, frequently presenting last-minute, unexpected change. Through our yoga practice we gain experience at bending our bodies, our wills, and mind to any task with a certain amount of equanimity and ease. One of the gifts of yoga is that it teaches us that true flexibility means adapting to the change in every moment, while maintaining a spirit of calm , devotion and love. Given the time and attention we can create our own source of comfort comfort. No matter what the circumstances we can draw flexibility and strength from our practice (and our community). This resource allows us tap into a powerful source of personal energy composed of : physical resiliency, emotional maturity, and spiritual optimism.

The great yoga master Krishnamacharya
emphasized "Vinyasa" as an artful approach to living and central to the transformative process of yoga. “Vinyasa” literally means ‘linking a movement to the breath’, yet also refers to progressive sequences that are led by the flow of the breath pattern. These vinyasa sequences are considered ‘the sacred dance of the yogis’ referring to the natural, deep rhythm of the breath acting as the sacred beat. For Krishnamacharya, and his famous students B.K.S. Iyengar , Bikram Choudury , and P. Jois , Vinyasa yoga is focused on progressive sequences that unfold with an inherent harmony and intelligence.

In life, and in Krishnamacharya’s “viniyoga”, we need to make a careful assessment before we begin to determine our needs and then build a complementary step-by-step practice to meet those needs. After creating the foundation of our practice, paying attention to how we begin, we can build our practice. We complete our practice, putting the roof on, being sure if have carefully addressed our stated needs.

The flow of the breath, of life itself, and of a vinyasa practice is well-described by a sailing metaphor. All three require us to synchronize natural forces that require skill and intuition. Before we take to the ‘sea’ we must assess the conditions; boat, wind, tides, waves. These conditions constantly fluctuate, as do our physical, emotional, and spiritual states. Then we are ready to build power, take determined action, and tack with the wind as conditions change. If we get it together we are in for a fabulous ride!

At the heart of this approach is the deep honoring and attention paid to the individual. Although Iyengar, Bikram and Jois all came to develop their own “brand” of yoga, the notion that any specific yoga prescription can be given to any person is deeply counter to the teachings of Krishnamacharya. He stated that the most important thing to remember about a yogic practice is that “Yoga should be adapted to the individual, not the individual to the yoga”.

© 2005 Karen B. Cohen All Rights Reserved.

Check out Karen's latest Class Offerrings HERE

To Contact Karen CLICK HERE OR CALL 570/ 570-4792

Gritty Basics and the Seeds of Simplicity - How to Clean Your Yoga Mat

2005-11-04T08:00:00.000-05:00

While breathing the 'essential breath' and returning to our natural rhythms is key to our journey of self-knowledge and vibrant good health , we need not ignore or turn away from the mundane and often gritty aspects of our basic selves. There can evolve a pleasant rhythm to the maintenance activities in life. There is beauty in simplicity . By becoming mindful and aware in the present moment the most humble task has the possibility to become a meditation , dance or prayer . If the eye is clear, said Jesus , our body will be filled with light. When our attention is receptive and accepting, all that we see may become a source of teaching.

According to Kabir , the 15th century Indian poet, (a favorite of mine)

"When the eyes and ears are open, even the leaves on the trees teach like pages from the scriptures."

Every act or task we perform with mindfulness and care may plant a seed of awakening. The Buddists say that even chopping wood and carrying water can lead us to healing and joy if we bring to them our absolute full and loving attention. As Mother Teresa said, "We do no great thing. We do only small things with great love."

Yet, at times the seemingly simplest of things can become complicated. Like when it's time to wash your yoga mat. Can your love for your practice and hope for a sweet-smelling prop, win over the fear of wrecking your cool mat.

Can you wash your yoga mat, and if so, how? What is the best way to do it?

The first thing to consider is what type of mat do you have. Is it a standard synthetic yoga mat or one of the newer, all-natural rubber mats? Is your mat a padded exercise mat with a foam core? Follow manufacturer's directions if at all possible. If needed, follow theses steps...

~ If your mat is lightly soiled,... use a spray bottle, damp sponge or terry-cloth rag to apply a solution of 2 cups water, four drop dishwashing soap and 1 teaspoon baking soda. Rub the soiled areas. Next wipe the mat with clean water. Finish by rubbing with a dry terry-cloth towel and hanging to air dry.

~ If you mat is heavily soiled,... submerge it in a solution of warm water and a very small amount of mild detergent. Any soap residue may cause the mat to become slippery during future use. Hand wash mat thoroughly then rinse it in clean water. After squeezing out excess water, lay the mat on a dry terry-cloth towel and roll them both up together. Repeatedly step on the mat/towel roll to squeeze out even more moisture. Finally, unroll mat and hang to air-dry.
***Do not submerge a mat with a foam core...repeat the 'wipe-down' method.

Namaste'

© 2005 Karen B. Cohen All Rights Reserved.

Check out Karen's latest Class Offerrings HERE

To Contact Karen CLICK HERE OR CALL 570/ 570-4792

Breathing the Essential Breath

2005-10-30T11:20:00.000-05:00

Both yoga and chi gung practice teach us awareness of the breath and the powerful healing , balancing and revitalizing effects of the breath. In both systems there are specific exercise to practice, yet there is an awareness, or skill if you will, that is even more important to our health and well-being. This is the practice of being attuned to our "essential" breath, the natural, unrestricted breathing we enjoyed as young children.

Unquestionably powerful, the breath (or energy) exercises of yoga, 'pranayama ', can have a negative effect on us if not approached correctly. Even B.K.S. Iyengar, one of the most well-known yoga authorities, teaches that pranayama practice should be embarked only after one full year of yoga study and practice. When your breathing beomes uncosciously altered the autonomic part of your nervous system resets itself so that breathing becomes automatically disordered and automatically restricted. The resetting process happens at a deep level, and we must return the breath to its original flexibility first and foremost. This is why attempting to alter the breath through mechanical exercises has a limited effectiveness, since we are not changing the underlying structures that support healthy breathing. Yogic pranayama can backfire because they can act to repress the psychological underlying fears and issues that are driving poor breathing habits in the first place.

To access the essential breath, we must first be able to focus on and perceive our own breathing process.

Read more here... How to Tap your Inner Energy Reserves…the secret you already possess

Unity with Nature

2005-10-25T21:05:00.000-04:00

The Taoist philosophies that infuse Chi Gung meditation harmonize well with the art of yoga . The term 'yoga' means 'yoking' or 'union' and seeks to open the connections between body, mind, spirit, heart, nature and the divine spark in all beings. Many yoga postures call upon aspects of nature, like Tree Pose, Mountain Pose, Volcano, Lion Pose and Sun Salutation. In the Taoist tradition, people recognize and honor the underlying unity of the "ten thousand things". Part of this practice instructs people to stay close to nature, observing the cycles and wisdom of nature and attuning ourselves to it.

"The Tao gives life to the world,
Shaping all things
Into manifest form.

Ten thousand things
Follow its principles
And the Tao nurtures them,
Providing food and shelter,
Supporting their growth
Through the cycles of life.

To follow the Tao
Is to honor its principles,
To realize:
That we live in nature
But can never posess;
We can guide and serve,
But never control.

This is the highest wisdom."
(TAO 51)

Unity of the individual with nature is central to Taoist philosophy. The Chinese character for nature includes the character for a person with arms outstretched to signify "great", topped by another horizontal line which represents the sky over our heads. Thus do we become great by recognizing our part in the harmony of nature.

When we get close to nature, witnessing its cyclical patterns, we become more aware of the cycles and rhythms in our own lives. Like the seasons, we undergo cycles. Both yoga and the Tao teach us to be still and watch the evolving patterns. By observing the cycles of nature, we know ourselves; by observing our own cycles, we know nature.

A Personal Exercise

Identify your own daily cycles.
When is your prime time?
Are you a morning, afternoon, or night person?
What time of day do your energies decrease?

Becoming aware of our daily cycles can help us live more creatively and productively. Cycles of renewal are essential - be sure to factor then in. Seasonal and lunar cycles need to be considered as well. Additionally, for centuries Taoist and Buddhist monks have regarded cyclical work - cooking, gardening, housecleaning - as spiritual exercises.

To read more on connecting with nature CLICK HERE for a free article.

MORE...on Yoga Classes - listening to the body, responding to what it needs

2005-10-20T14:46:00.000-04:00

In yoga, and any mindfulness practice, we are asked to direct our attention to the body and ask it what it needs. Our practice is then to listen closely, and follow with mindful right-action. This directive applies to the individual asanas (postures) and to our overall practice in general. What type of practice will suit you best and bring you the most benefit?

At the most basic level you need to determine how gentle or intense of a yoga practice your body, mind , and spirit need.

If you are a beginner, or coping with an injury or restriction, choose a gentler, or "cooler" class.

If you are not a beginner and are seeking to focus on expanding your physical limits, developing deep mental focus and getting a "workout", consider a "warmer" or "hot" yoga class.

Students experiencing low-energy and lack of motivation should try a warmer class to get active. Those with anxiety and frustration will benefit more from an active or "warmer" class.

Students under pressure demands and experiencing a difficult time "letting go" should seek "cooler", relaxing classes.

How you feel after your class is an excellent indicator as to whether a class was a good match for you. At the end of class you should feel relaxed, yet energized. You should experience the sensations of a body well-stretched, muscles gently strengthened, and no presenting pain in your body. Your mind should be focused and centered. Namaste'

"In the beginner's mind there are many possibilities, in the expert's mind there are few." Zen teacher Suzuki Roshi

For Karen's Current Class Descriptions CLICK HERE

Cancellation Policies

2005-10-14T16:17:00.000-04:00

Class Cancellations

In the rare event that a class is cancelled, students will be notified in advance (as best possible) in person or by phone. The exception to this is class cancellation due to foul weather...

Bad Weather Cancellations - As a rule, our classes will follow the school cancellation schedule for Rockbridge County (not Lexington). In the event of extended snow days in the County, classes may resume before schools do. Students will be notified by phone if this should occur.

Cancelled classes do NOT count as absences.

Student Absences

Students are asked to give at least 12 hours notice of a class absence. Please call Karen at (540) 570-4791 and leave a message if needed. Repeated 'last-minute' absences (3 in 2 months) will result in being charged for the missed class. Thank you for your cooperation.

Students receive one excused absence for every set of five classes purchased (ie. 5 classes/1 excused absence ; 10 classes/2 excused absences).

FEE SCHEDULE

2005-10-14T10:21:00.000-04:00

I am available for private classes, individual sessions, specialty workshops and seminars. I have led classes for W&L Law Professors, Pre-School Teachers, Stockbrokers, Retreat Participants, Family Reunions, Wedding Parties and more. In addition to Yoga and Chi Gung, I offer fitness training, stress management, fitness and yoga hikes, meditation instruction and wellness coaching. Create your own combination of mind/body fitness activities to support your health, wellness and peak creative performance. (See Below)

Public Classes - 'The Art Yoga"

Yoga in the Gallery at Studio Eleven, Lexington

90 minute sessions

Single Class... $14.

Five Classes... $60. (Six weeks available to take 5 classes.)

Ten Classes... $115. (Twelve weeks available to take 10 classes.)

Private Classes - For groups of 5-10 students at your location*

Single Class... $15. per student

Ten Week Session... $130. per student

*within 20 miles of Lexington. Travel surcharge applied over 20 miles.

Private Sessions - For one to three students... a great value

At your location (see above 'Private Classes'), or at cozy, riverside cottage in Rockbridge Baths...

Single Session... $75. per session

Ten Sessions... $650. (save $100.) per ten sessions

Karen B. Cohen RYT500 holds the highest designation in the National Yoga Teacher's Registry. She has over 6,500 direct teaching hours and has been a wellness leader in the region since 1990. Karen connects people to their own limitless supply of creativity and vitality so that they can better express their talent and abilities fully in the world. You can reach her at Karen@RockbridgeMag.com. To find out more about her coaching work Click Here

10 Best Reasons Older Adults Need to Practice Yoga and the Soft Martial Arts

2005-10-11T21:43:00.000-04:00

Today, millions of older Americans are experiencing a higher quality of life by taking an active and positive approach to their personal wellness.Yoga and Chi Gung (as well as all other soft arts) are ideal choices for older adults because they positively affect the whole person: body, intellect, emotions, and spirit. By choosing mind/body exercises, such as yoga and soft martial arts, older adults can unleash even greater health and vitality.

READ FULL ARTICLE:

EzineArticles id=79266 10 Best Reasons...

Chi Gung Classes - A Moving Meditation

2005-10-11T21:29:00.000-04:00

For two thousand years, the people of China have practiced the healing movements of Chi Gung. Literally
meaning "energy work", Chi Gung refers to the entire body of Chinese 'soft' or 'internal' martial arts,
including it's most well-known form T'ai Chi. Chi Gung can be considered the 'grandmother' of T'ai Chi.

It's central principle is to cultivate vital energy or "Chi" within the body for greater health and vitality. These movements have been practiced for thousands of years, evolving in response to triple needs: improved posture; better breathing; and greater concentration. Though very easy to learn, the Chi Gung exercises are demanding and their effect on the performer can be profound.

All exercises are wonderfully simple and can be practiced without risk of injury or strain.

Classes begin Monday October 24, 2005

Mondays 12:15 - 1:00 p.m. - 45 minutes of peace

Single Class... $8.
Five Classes... .$35. (Six weeks available to take 5 classes)

Call 540/570-4791 to Register or email Karen@RockbridgeMag.com

Yoga in the Gallery - New Classes Forming

2005-10-11T20:49:00.000-04:00

We are most fortunate to have been invited to share one of the most inspiring (yet practical) yoga studio spaces. Vicki Goodhart, owner of Studio Eleven on S. Jefferson Street in Lexington, has enthusiastically partnered with me to begin offering yoga in the gallery.

Classes begin Thursday, October 13, 2005

The Art of Yoga

Monday 8:30-10:00 am
cool-warm

5:30-7:00 pm
warm-hot

Thursday 7:30-9:00 pm
cool

Single Class... $14.

Five Classes... $60. (Six weeks available to take 5 classes.)

Ten Classes... $115. (Twelve weeks available to take 10 classes.)

The Art of Yoga Yoga honors the creative power of the body itself, tapping a well-spring of inspiration and energy. Reclaiming the body supports a powerful mental state ready to engage the creative spirit. Karen B. Cohen RYT500, has expertise in accessing the inherent and limitless creativity we all posess. Yoga and meditation are two primary tools Karen has used to develop creative stamina in her clients. Join Karen, enter the flow of creativity, and discover how a mindful yogic practice can foster the art of self-expression. "Anava Upaya" - yoga of the heart

REGISTER by phone 540/570-4791 or by email Karen@RockbridgeMag.com

>>>Be sure to include name, phone, e-mail (opt.) and which class you are registering for<<<

Karen B. Cohen holds the highest designation in the National Yoga Teacher's Registry, and has over 6,500 direct teaching hours. She is the longest teaching yoga instructor in Rockbridge County and has been a community wellness pioneer and fitness activist since 1990. Karen was co-owner and program director of the still-missed Lexington Fitness Center in downtown Lexington.