INSERT INTO `wp_posts` VALUES (3301, 7, '2014-07-21 11:21:41', '2014-07-21 18:21:41', '[et_pb_section fb_built="1" admin_label="section" _builder_version="3.22"][et_pb_row admin_label="row" _builder_version="3.25" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4" _builder_version="3.0.47" custom_padding="|||" custom_padding__hover="|||"][et_pb_text _builder_version="4.4.5" z_index_tablet="500" text_text_shadow_horizontal_length_tablet="0px" text_text_shadow_vertical_length_tablet="0px" text_text_shadow_blur_strength_tablet="1px" link_text_shadow_horizontal_length_tablet="0px" link_text_shadow_vertical_length_tablet="0px" link_text_shadow_blur_strength_tablet="1px" ul_text_shadow_horizontal_length_tablet="0px" ul_text_shadow_vertical_length_tablet="0px" ul_text_shadow_blur_strength_tablet="1px" ol_text_shadow_horizontal_length_tablet="0px" ol_text_shadow_vertical_length_tablet="0px" ol_text_shadow_blur_strength_tablet="1px" quote_text_shadow_horizontal_length_tablet="0px" quote_text_shadow_vertical_length_tablet="0px" quote_text_shadow_blur_strength_tablet="1px" header_text_shadow_horizontal_length_tablet="0px" header_text_shadow_vertical_length_tablet="0px" header_text_shadow_blur_strength_tablet="1px" header_2_text_shadow_horizontal_length_tablet="0px" header_2_text_shadow_vertical_length_tablet="0px" header_2_text_shadow_blur_strength_tablet="1px" header_3_text_shadow_horizontal_length_tablet="0px" header_3_text_shadow_vertical_length_tablet="0px" header_3_text_shadow_blur_strength_tablet="1px" header_4_text_shadow_horizontal_length_tablet="0px" header_4_text_shadow_vertical_length_tablet="0px" header_4_text_shadow_blur_strength_tablet="1px" header_5_text_shadow_horizontal_length_tablet="0px" header_5_text_shadow_vertical_length_tablet="0px" header_5_text_shadow_blur_strength_tablet="1px" header_6_text_shadow_horizontal_length_tablet="0px" header_6_text_shadow_vertical_length_tablet="0px" header_6_text_shadow_blur_strength_tablet="1px" box_shadow_horizontal_tablet="0px" box_shadow_vertical_tablet="0px" box_shadow_blur_tablet="40px" box_shadow_spread_tablet="0px"]<p>&nbsp;</p>\n<h1 style="text-align: center;">Join the Challenge!</h1>\n<h1 style="text-align: center;"><strong>The Yoga Sanctuary\'s - 30 Day - Yoga Month Challenge</strong></h1>\n<h6 style="text-align: center;"><a href="https://prwildlife.org/">Benefiting the Peace River Wildlife Center (PRWC)</a></h6>\n<div> </div>\n<div><span style="font-size: 13px;"><img class="alignnone wp-image-7273 size-full" src="https://www.theyogasanctuary.biz/wp-content/uploads/2020/08/website-image-2.png" alt="Yoga-Month-Challenge" width="1350" height="650" /></span></div>\n<div> </div>\n<div><span style="font-size: 13px;">          September is National Yoga Month and The Yoga Sanctuary is celebrating with an updated and renewed approach to our Annual Yoga Month Challenge. We\'ve made some big changes and can\'t wait to start this new journey with you... This new approach to Yoga Month is, as it has been since our first Celebration, a benefit for the <a href="https://prwildlife.org/">Peace River Wildlife Center,</a> a local organization whose mission is to contribute to the survival of native Florida wildlife through rescue, rehabilitation, and education. So, you\'ll have various opportunities to contribute to their mission sprinkled throughout the Challenge. </span></div>\n<div> </div>\n<div><span style="font-size: 13px;">          But what we\'re really excited about is taking our Challenge to an entirely new level. This challenge is all about you and your experience. We invite you to dive deep, we invite you to explore your practice in many different ways, we invite you to reflect and reach out and connect with others along the way. And we can\'t wait to hear about your experience!</span></div>[/et_pb_text][et_pb_text _builder_version="4.4.5" z_index_tablet="500" text_text_shadow_horizontal_length_tablet="0px" text_text_shadow_vertical_length_tablet="0px" text_text_shadow_blur_strength_tablet="1px" link_text_shadow_horizontal_length_tablet="0px" link_text_shadow_vertical_length_tablet="0px" link_text_shadow_blur_strength_tablet="1px" ul_text_shadow_horizontal_length_tablet="0px" ul_text_shadow_vertical_length_tablet="0px" ul_text_shadow_blur_strength_tablet="1px" ol_text_shadow_horizontal_length_tablet="0px" ol_text_shadow_vertical_length_tablet="0px" ol_text_shadow_blur_strength_tablet="1px" quote_text_shadow_horizontal_length_tablet="0px" quote_text_shadow_vertical_length_tablet="0px" quote_text_shadow_blur_strength_tablet="1px" header_text_shadow_horizontal_length_tablet="0px" header_text_shadow_vertical_length_tablet="0px" header_text_shadow_blur_strength_tablet="1px" header_2_text_shadow_horizontal_length_tablet="0px" header_2_text_shadow_vertical_length_tablet="0px" header_2_text_shadow_blur_strength_tablet="1px" header_3_text_shadow_horizontal_length_tablet="0px" header_3_text_shadow_vertical_length_tablet="0px" header_3_text_shadow_blur_strength_tablet="1px" header_4_text_shadow_horizontal_length_tablet="0px" header_4_text_shadow_vertical_length_tablet="0px" header_4_text_shadow_blur_strength_tablet="1px" header_5_text_shadow_horizontal_length_tablet="0px" header_5_text_shadow_vertical_length_tablet="0px" header_5_text_shadow_blur_strength_tablet="1px" header_6_text_shadow_horizontal_length_tablet="0px" header_6_text_shadow_vertical_length_tablet="0px" header_6_text_shadow_blur_strength_tablet="1px" box_shadow_horizontal_tablet="0px" box_shadow_vertical_tablet="0px" box_shadow_blur_tablet="40px" box_shadow_spread_tablet="0px"]<h6><span style="font-size: 13px;">The Challenge: </span></h6>\n<p><span style="font-size: 13px;">Each day you will be presented with a challenge. This could be a one-time challenge or something that you might try to integrate into the full month. You’ll begin by setting your person intentions for the month and you’ll be guided and supported along the way. The goal is to experience the transformational power of a consistent yoga practice, as well as to form a deeper connection with yourself and others.</span></p>\n<p><span style="font-size: 13px;">In the Sunday, August 30th Opening Class, we\'ll explore all that the program includes plus be led through an all levels practice!</span></p>\n<h6><span style="font-size: 13px;">Program includes:</span></h6>\n<p><span style="font-size: 13px;">1. Yoga Month Challenge Printable Workbook</span><br /><span style="font-size: 13px;">2. Yoga Month Kick Off Class on Sunday, August 30th at 12pm</span><br /><span style="font-size: 13px;">3. Private Facebook Group for all participants</span><br /><span style="font-size: 13px;">4. Beginning-of-the-week Facebook LIVE meditation and check-in every Sunday in September at 9:30am</span><br /><span style="font-size: 13px;">5. Weeklong morning meditation series: Sunday, September 6th – Saturday, September 12th at 7:30am. This will be a 20-minute session that includes 10 minutes of meditation.</span><br /><span style="font-size: 13px;">6. Weekly email check-ins</span><br /><span style="font-size: 13px;">7. Pop-up events throughout the month to be held in Private Facebook Group</span></p>\n<h6><span style="font-size: 13px;">Program cost: $54</span></h6>\n<p><span style="font-size: 13px;">A portion of this month-long event will be donated to PRWC.</span></p>\n<p><span style="font-size: 13px;">**Note: Program cost does not include cost of classes. Class packages can be put on hold to take advantage of the month-long unlimited class membership cost of $98.</span></p>[/et_pb_text][et_pb_button button_url="https://clients.mindbodyonline.com/classic/ws?studioid=2338&stype=-8&sTG=11&sVT=21&sView=day&sLoc=0&sTrn=100000006&date=08/30/20" url_new_window="on" button_text="REGISTER HERE!" _builder_version="4.4.5"][/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section]', 'Yoga Month 2020', '', 'publish', 'open', 'open', '', 'yoga-month', '', '', '2020-08-24 12:51:06', '2020-08-24 16:51:06', '', 39, 'http://www.theyogasanctuary.biz/?page_id=3301', 0, 'page', '', 0); 
INSERT INTO `wp_posts` VALUES (7251, 7, '2020-08-16 08:48:46', '2020-08-16 12:48:46', '[et_pb_section fb_built="1" admin_label="section" _builder_version="3.22"][et_pb_row admin_label="row" _builder_version="3.25" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4" _builder_version="3.0.47" custom_padding="|||" custom_padding__hover="|||"][et_pb_text _builder_version="4.4.5" hover_enabled="0" z_index_tablet="500" text_text_shadow_horizontal_length_tablet="0px" text_text_shadow_vertical_length_tablet="0px" text_text_shadow_blur_strength_tablet="1px" link_text_shadow_horizontal_length_tablet="0px" link_text_shadow_vertical_length_tablet="0px" link_text_shadow_blur_strength_tablet="1px" ul_text_shadow_horizontal_length_tablet="0px" ul_text_shadow_vertical_length_tablet="0px" ul_text_shadow_blur_strength_tablet="1px" ol_text_shadow_horizontal_length_tablet="0px" ol_text_shadow_vertical_length_tablet="0px" ol_text_shadow_blur_strength_tablet="1px" quote_text_shadow_horizontal_length_tablet="0px" quote_text_shadow_vertical_length_tablet="0px" quote_text_shadow_blur_strength_tablet="1px" header_text_shadow_horizontal_length_tablet="0px" header_text_shadow_vertical_length_tablet="0px" header_text_shadow_blur_strength_tablet="1px" header_2_text_shadow_horizontal_length_tablet="0px" header_2_text_shadow_vertical_length_tablet="0px" header_2_text_shadow_blur_strength_tablet="1px" header_3_text_shadow_horizontal_length_tablet="0px" header_3_text_shadow_vertical_length_tablet="0px" header_3_text_shadow_blur_strength_tablet="1px" header_4_text_shadow_horizontal_length_tablet="0px" header_4_text_shadow_vertical_length_tablet="0px" header_4_text_shadow_blur_strength_tablet="1px" header_5_text_shadow_horizontal_length_tablet="0px" header_5_text_shadow_vertical_length_tablet="0px" header_5_text_shadow_blur_strength_tablet="1px" header_6_text_shadow_horizontal_length_tablet="0px" header_6_text_shadow_vertical_length_tablet="0px" header_6_text_shadow_blur_strength_tablet="1px" box_shadow_horizontal_tablet="0px" box_shadow_vertical_tablet="0px" box_shadow_blur_tablet="40px" box_shadow_spread_tablet="0px"]<p>&nbsp;</p>\n<h1 style="text-align: center;">Join the Challenge!</h1>\n<h1 style="text-align: center;"><strong>The Yoga Sanctuary\'s - 30 Day - Yoga Month Challenge</strong></h1>\n<h6 style="text-align: center;"><a href="https://prwildlife.org/">Benefiting the Peace River Wildlife Center (PRWC)</a></h6>\n<div> </div>\n<div><span style="font-size: 13px;"><img class="wp-image-7250 alignnone size-full" src="https://www.theyogasanctuary.biz/wp-content/uploads/2020/08/website-image.png" alt="Yoga-Month_Challenge" width="1350" height="650" /></span></div>\n<div> </div>\n<h6>Make the Commitment to Yourself!</h6>\n<div><span style="font-size: 13px;">September is National Yoga Month and The Yoga Sanctuary is celebrating with an updated and renewed approach to our Annual Yoga Month Challenge. We\'ve made some big changes and can\'t wait to start this new journey with you... This new approach to Yoga Month is, as it has been since our first Celebration, a benefit for the <a href="https://prwildlife.org/">Peace River Wildlife Center,</a> a local organization whose mission is to contribute to the survival of native Florida wildlife through rescue, rehabilitation, and education. So, you\'ll have various opportunities to contribute to their mission sprinkled throughout the Challenge. </span></div>\n<div> </div>\n<div><span style="font-size: 13px;">But what we\'re really excited about is taking our Challenge to an entirely new level. This challenge is all about you and your experience. We invite you to dive deep, we invite you to explore your practice in many different ways, we invite you to reflect and reach out and connect with others along the way. And we can\'t wait to hear about your experience!</span></div>\n<div> </div>\n<h6><span style="font-size: 13px;">The Challenge: </span></h6>\n<p><span style="font-size: 13px;">Each day you will be presented with a challenge. This could be a one-time challenge or something that you might try to integrate into the full month. You’ll begin by setting your person intentions for the month and you’ll be guided and supported along the way. The goal is to experience the transformational power of a consistent yoga practice, as well as to form a deeper connection with yourself and others.</span></p>\n<p><span style="font-size: 13px;">In the Sunday, August 30th Opening Class, we\'ll explore all that the program includes plus be led through an all levels practice!</span></p>\n<h6><span style="font-size: 13px;">Program includes:</span></h6>\n<p><span style="font-size: 13px;">1. Yoga Month Challenge Workbook</span><br /><span style="font-size: 13px;">2. Yoga Month Kick Off Class on Sunday, August 30th at 12pm</span><br /><span style="font-size: 13px;">3. Private Facebook Group for all participants</span><br /><span style="font-size: 13px;">4. Beginning-of-the-week Facebook LIVE meditation and check-in every Sunday in September at 9:30am</span><br /><span style="font-size: 13px;">5. Weeklong morning meditation series: Sunday, September 6th – Saturday, September 12th at 7:30am. This will be a 20-minute session that includes 10 minutes of meditation.</span><br /><span style="font-size: 13px;">6. Weekly email check-ins</span><br /><span style="font-size: 13px;">7. Pop-up events throughout the month to be held in Private Facebook Group</span></p>\n<h6><span style="font-size: 13px;">Program cost: $54</span></h6>\n<p><span style="font-size: 13px;">A portion of this month-long event will be donated to PRWC.</span></p>\n<p><span style="font-size: 13px;">**Note: Program cost does not include cost of classes. Class packages can be put on hold to take advantage of the month-long unlimited class membership cost of $98.</span></p>\n[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Yoga Month 2019', '', 'inherit', 'closed', 'closed', '', '3301-revision-v1', '', '', '2020-08-16 08:48:46', '2020-08-16 12:48:46', '', 3301, 'https://www.theyogasanctuary.biz/3301-revision-v1/', 0, 'revision', '', 0); 
INSERT INTO `wp_posts` VALUES (7262, 7, '2020-08-16 19:47:04', '2020-08-16 23:47:04', '[caption id="attachment_7261" align="alignleft" width="321"]<img class="wp-image-7261" src="https://www.theyogasanctuary.biz/wp-content/uploads/2020/08/NORMAL-0043-scaled.jpg" alt="massage-room" width="321" height="481" /> The Yoga Sanctuary\'s Massage Room[/caption]\r\n<h1>Massage Therapists Wanted</h1>\r\nThe Yoga Sanctuary is a boutique yoga studio whose mission is to share our passion of yoga with the community by providing a warm, safe environment to develop the tools needed to incorporate yoga into everyday life. One of the many ways we do that is to provide a full approach to self-care that includes massage therapy.\r\n\r\nWe are currently seeking to expand our massage and wellness offerings by bringing in an experienced massage therapist who is looking for a long-term role in a stable and positive environment.\r\n<h6>Our ideal candidate has:</h6>\r\n<ul>\r\n 	<li>A minimum of three years massage therapy experience.</li>\r\n 	<li>Excellent interpersonal skills with an ability to engage with clients, understand the client’s needs and appropriately adjust their technique to meet the client’s needs.</li>\r\n 	<li>A strong intention to help others through the healing benefits of massage.</li>\r\n 	<li>An ability to develop and propose client treatment plans unique to their individual needs.</li>\r\n 	<li>An ability to educate clients on the benefits of massage.</li>\r\n 	<li>A background and understanding of yoga or a willingness to learn about the benefits of yoga.</li>\r\n 	<li>A willingness to learn about The Yoga Sanctuary and all that we offer in an effort to propose an integrated approach to the client’s overall wellbeing.</li>\r\n</ul>\r\n<h6>Requirements:</h6>\r\n<ul>\r\n 	<li>A valid massage license: compliance with all local and state licensing laws and regulations</li>\r\n 	<li>Updated liability insurance</li>\r\n</ul>\r\n<h6>Pay</h6>\r\n<ul>\r\n 	<li>Negotiable</li>\r\n</ul>\r\n<h6>How to Apply</h6>\r\n<ul>\r\n 	<li>Please send an email to <a href="mailto:Jennifer@theyogasanctuary.biz">Jennifer@theyogasanctuary.biz</a> with the subject line: “Interested in massage therapist position”</li>\r\n 	<li>Include an introductory letter in the body of the email describing your style of massage and the various techniques you engage. Answer the question: “What can one expect from a massage with you?”</li>\r\n 	<li>Attach an updated resume with three reference contacts</li>\r\n</ul>', 'Join The Yoga Sanctuary Team', '', 'inherit', 'closed', 'closed', '', '7260-revision-v1', '', '', '2020-08-16 19:47:04', '2020-08-16 23:47:04', '', 7260, 'https://www.theyogasanctuary.biz/7260-revision-v1/', 0, 'revision', '', 0); 
INSERT INTO `wp_posts` VALUES (7254, 7, '2020-08-16 08:50:11', '2020-08-16 12:50:11', '[et_pb_section fb_built="1" admin_label="section" _builder_version="3.22"][et_pb_row admin_label="row" _builder_version="3.25" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4" _builder_version="3.0.47" custom_padding="|||" custom_padding__hover="|||"][et_pb_text _builder_version="4.4.5" z_index_tablet="500" text_text_shadow_horizontal_length_tablet="0px" text_text_shadow_vertical_length_tablet="0px" text_text_shadow_blur_strength_tablet="1px" link_text_shadow_horizontal_length_tablet="0px" link_text_shadow_vertical_length_tablet="0px" link_text_shadow_blur_strength_tablet="1px" ul_text_shadow_horizontal_length_tablet="0px" ul_text_shadow_vertical_length_tablet="0px" ul_text_shadow_blur_strength_tablet="1px" ol_text_shadow_horizontal_length_tablet="0px" ol_text_shadow_vertical_length_tablet="0px" ol_text_shadow_blur_strength_tablet="1px" quote_text_shadow_horizontal_length_tablet="0px" quote_text_shadow_vertical_length_tablet="0px" quote_text_shadow_blur_strength_tablet="1px" header_text_shadow_horizontal_length_tablet="0px" header_text_shadow_vertical_length_tablet="0px" header_text_shadow_blur_strength_tablet="1px" header_2_text_shadow_horizontal_length_tablet="0px" header_2_text_shadow_vertical_length_tablet="0px" header_2_text_shadow_blur_strength_tablet="1px" header_3_text_shadow_horizontal_length_tablet="0px" header_3_text_shadow_vertical_length_tablet="0px" header_3_text_shadow_blur_strength_tablet="1px" header_4_text_shadow_horizontal_length_tablet="0px" header_4_text_shadow_vertical_length_tablet="0px" header_4_text_shadow_blur_strength_tablet="1px" header_5_text_shadow_horizontal_length_tablet="0px" header_5_text_shadow_vertical_length_tablet="0px" header_5_text_shadow_blur_strength_tablet="1px" header_6_text_shadow_horizontal_length_tablet="0px" header_6_text_shadow_vertical_length_tablet="0px" header_6_text_shadow_blur_strength_tablet="1px" box_shadow_horizontal_tablet="0px" box_shadow_vertical_tablet="0px" box_shadow_blur_tablet="40px" box_shadow_spread_tablet="0px"]<p>&nbsp;</p>\n<h1 style="text-align: center;">Join the Challenge!</h1>\n<h1 style="text-align: center;"><strong>The Yoga Sanctuary\'s - 30 Day - Yoga Month Challenge</strong></h1>\n<h6 style="text-align: center;"><a href="https://prwildlife.org/">Benefiting the Peace River Wildlife Center (PRWC)</a></h6>\n<div> </div>\n<div><span style="font-size: 13px;"><img class="wp-image-7250 alignnone size-full" src="https://www.theyogasanctuary.biz/wp-content/uploads/2020/08/website-image.png" alt="Yoga-Month_Challenge" width="1350" height="650" /></span></div>\n<div> </div>\n<h6>Make the Commitment to Yourself!</h6>\n<div><span style="font-size: 13px;">September is National Yoga Month and The Yoga Sanctuary is celebrating with an updated and renewed approach to our Annual Yoga Month Challenge. We\'ve made some big changes and can\'t wait to start this new journey with you... This new approach to Yoga Month is, as it has been since our first Celebration, a benefit for the <a href="https://prwildlife.org/">Peace River Wildlife Center,</a> a local organization whose mission is to contribute to the survival of native Florida wildlife through rescue, rehabilitation, and education. So, you\'ll have various opportunities to contribute to their mission sprinkled throughout the Challenge. </span></div>\n<div> </div>\n<div><span style="font-size: 13px;">But what we\'re really excited about is taking our Challenge to an entirely new level. This challenge is all about you and your experience. We invite you to dive deep, we invite you to explore your practice in many different ways, we invite you to reflect and reach out and connect with others along the way. And we can\'t wait to hear about your experience!</span></div>\n<div> </div>\n<h6><span style="font-size: 13px;">The Challenge: </span></h6>\n<p><span style="font-size: 13px;">Each day you will be presented with a challenge. This could be a one-time challenge or something that you might try to integrate into the full month. You’ll begin by setting your person intentions for the month and you’ll be guided and supported along the way. The goal is to experience the transformational power of a consistent yoga practice, as well as to form a deeper connection with yourself and others.</span></p>\n<p><span style="font-size: 13px;">In the Sunday, August 30th Opening Class, we\'ll explore all that the program includes plus be led through an all levels practice!</span></p>\n<h6><span style="font-size: 13px;">Program includes:</span></h6>\n<p><span style="font-size: 13px;">1. Yoga Month Challenge Workbook</span><br /><span style="font-size: 13px;">2. Yoga Month Kick Off Class on Sunday, August 30th at 12pm</span><br /><span style="font-size: 13px;">3. Private Facebook Group for all participants</span><br /><span style="font-size: 13px;">4. Beginning-of-the-week Facebook LIVE meditation and check-in every Sunday in September at 9:30am</span><br /><span style="font-size: 13px;">5. Weeklong morning meditation series: Sunday, September 6th – Saturday, September 12th at 7:30am. This will be a 20-minute session that includes 10 minutes of meditation.</span><br /><span style="font-size: 13px;">6. Weekly email check-ins</span><br /><span style="font-size: 13px;">7. Pop-up events throughout the month to be held in Private Facebook Group</span></p>\n<h6><span style="font-size: 13px;">Program cost: $54</span></h6>\n<p><span style="font-size: 13px;">A portion of this month-long event will be donated to PRWC.</span></p>\n<p><span style="font-size: 13px;">**Note: Program cost does not include cost of classes. Class packages can be put on hold to take advantage of the month-long unlimited class membership cost of $98.</span></p>[/et_pb_text][et_pb_button _builder_version="4.4.5" button_text="REGISTER HERE!" button_url="https://clients.mindbodyonline.com/classic/ws?studioid=2338&stype=-8&sTG=11&sVT=21&sView=day&sLoc=0&sTrn=100000006&date=08/30/20" url_new_window="on" hover_enabled="0"][/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section]', 'Yoga Month 2020', '', 'inherit', 'closed', 'closed', '', '3301-revision-v1', '', '', '2020-08-16 08:50:11', '2020-08-16 12:50:11', '', 3301, 'https://www.theyogasanctuary.biz/3301-revision-v1/', 0, 'revision', '', 0); 
INSERT INTO `wp_posts` VALUES (6014, 7, '2018-07-24 19:53:47', '2018-07-24 23:53:47', '[et_pb_section bb_built="1" admin_label="section"][et_pb_row admin_label="row" background_position="top_left" background_repeat="repeat" background_size="initial"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.106" background_layout="light"]\r\n\r\n&nbsp;\r\n<h1 style="text-align: center;"><strong>Celebrate Yoga Month 2018 with a game of </strong></h1>\r\n<h1 style="text-align: center;"><strong>Yoga Month Bingo!</strong></h1>\r\n<h2 style="text-align: center;">Benefiting the Peace River Wildlife Center</h2>\r\n<img class="size-medium wp-image-5588 alignleft" src="http://theyogasanctuary.biz/wp-content/uploads/2014/07/YogaMonth-300x225.jpg" alt="Peace River Wildlife Center" width="300" height="225" />\r\n\r\nSeptember is National Yoga Month! During National Yoga Month, designated by the Department of Health &amp; Human Services, festivities occur across the country. Hundreds of studios, teachers, and students join in. Come celebrate with The Yoga Sanctuary and discover the transformational power of a consistent yoga practice. Participate in our month-long game of Yoga Bingo and see the difference yourself! In addition to feeling stronger, more relaxed, and less stressed, you will also be supporting the Peace River Wildlife Center (PRWC). Our <a href="http://theyogasanctuary.biz/classes-wellness/workshops/?options%5Bids%5D=1535&amp;options%5Bsite_id%5D=2338">August 29t<span style="font-size: 11.6667px;">h</span> Community Class at PRWC </a>kicks off the Bingo game, which culminates with a celebration for all participants and supporters on Sunday, September 30th. See you on the mat and in the world!\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.51"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.106" background_layout="light"]\r\n<h1 style="text-align: center;">The Bingo Board</h1>\r\n[/et_pb_text][et_pb_image _builder_version="3.0.106" src="http://theyogasanctuary.biz/wp-content/uploads/2018/07/bingo-board-2018-1.png" show_in_lightbox="off" url_new_window="off" use_overlay="off" align="center" always_center_on_mobile="on" force_fullwidth="off" animation_style="fade" animation_duration="500ms" animation_intensity_slide="10%" show_bottom_space="on" /][et_pb_text _builder_version="3.0.106" background_layout="light"]\r\n<h4>How To Play:</h4>\r\n<ol>\r\n 	<li>Pick up your Yoga Month Bingo board and complimentary guest pass at the front desk.\r\n<ul>\r\n 	<li>One Bingo board per game per person kept at studio, one take home board for reference.</li>\r\n</ul>\r\n</li>\r\n 	<li>To participate in the <strong>Center Square 20 classes in 30 days challenge</strong>, put your class pack on hold and take advantage of the monthly membership fee of $98! Just let any TYS teacher know that you’d like to take advantage of this great deal!</li>\r\n 	<li>Complete the challenge in the square and verify it with any TYS staff teacher.\r\n<ul>\r\n 	<li>They will then give you the bingo marker to mark your in-studio board!</li>\r\n</ul>\r\n</li>\r\n 	<li>A completed bingo row can be horizontal, vertical, or diagonal.</li>\r\n 	<li>Square challenges must be completed during Yoga Month (August 29<sup>th</sup> – September 30<sup>th</sup>)</li>\r\n 	<li>Each Bingo board with a win will receive a congratulatory gift and an entry into the Yoga Month Bingo Grand Prize Raffle valued at $150.\r\n<ul>\r\n 	<li>For each row completed, you will have an additional chance to win the Grand Prize. A full board gets 12 entries!</li>\r\n</ul>\r\n</li>\r\n 	<li>All bingo cards must be handed in with PRWC donations by <strong>4pm on September 30<sup>th</sup></strong> to be entered into the “Yoga Month Bingo!” raffles prizes.</li>\r\n 	<li>Prize winners will be chosen at the Yoga Month Closing Celebration on  Sunday, September 30<sup>th</sup> at 4pm. Join us for fun and snacks!</li>\r\n</ol>\r\n[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Yoga Month 2017', '', 'inherit', 'closed', 'closed', '', '3301-revision-v1', '', '', '2018-07-24 19:53:47', '2018-07-24 23:53:47', '', 3301, 'http://theyogasanctuary.biz/3301-revision-v1/', 0, 'revision', '', 0); 
INSERT INTO `wp_posts` VALUES (4830, 4, '2016-12-02 13:13:21', '2016-12-02 18:13:21', '[et_pb_section admin_label="Section" fullwidth="off" specialty="on"][et_pb_column type="3_4" specialty_columns="3"][et_pb_row_inner admin_label="Row"][et_pb_column_inner type="4_4" saved_specialty_column_type="3_4"][et_pb_post_title admin_label="Post Title" title="on" meta="off" author="on" date="on" categories="on" comments="on" featured_image="off" featured_placement="below" parallax_effect="on" parallax_method="on" text_orientation="left" text_color="dark" text_background="off" text_bg_color="rgba(255,255,255,0.9)" module_bg_color="rgba(255,255,255,0)" title_all_caps="off" use_border_color="off" border_color="#ffffff" border_style="solid"]\r\n\r\n\r\n\r\n[/et_pb_post_title][et_pb_blog admin_label="Blog" fullwidth="on" show_thumbnail="on" show_content="off" show_more="on" show_author="off" show_date="off" show_categories="off" show_comments="off" show_pagination="on" offset_number="0" use_overlay="off" background_layout="light" use_dropshadow="off" use_border_color="off" border_color="#ffffff" border_style="solid" include_categories="129" header_font_size="19"]\r\n\r\n\r\n\r\n[/et_pb_blog][/et_pb_column_inner][/et_pb_row_inner][/et_pb_column][et_pb_column type="1_4"][et_pb_sidebar admin_label="Sidebar" orientation="right" area="et_pb_widget_area_5" background_layout="light" remove_border="off"]\r\n\r\n\r\n\r\n[/et_pb_sidebar][/et_pb_column][/et_pb_section]', 'Sister Sciences', '', 'inherit', 'closed', 'closed', '', '4694-revision-v1', '', '', '2016-12-02 13:13:21', '2016-12-02 18:13:21', '', 4694, 'http://theyogasanctuary.biz/4694-revision-v1/', 0, 'revision', '', 0); 
INSERT INTO `wp_posts` VALUES (4831, 4, '2016-12-02 13:15:29', '2016-12-02 18:15:29', '[et_pb_section admin_label="Section" fullwidth="off" specialty="on"][et_pb_column type="3_4" specialty_columns="3"][et_pb_row_inner admin_label="Row"][et_pb_column_inner type="4_4" saved_specialty_column_type="3_4"][et_pb_post_title admin_label="Post Title" global_module="4774" saved_tabs="all" title="on" meta="off" author="on" date="on" categories="on" comments="on" featured_image="off" featured_placement="below" parallax_effect="on" parallax_method="on" text_orientation="left" text_color="dark" text_background="off" text_bg_color="rgba(255,255,255,0.9)" module_bg_color="rgba(255,255,255,0)" title_font_size="44" title_text_color="#709a50" title_all_caps="off" use_border_color="off" border_color="#ffffff" border_style="solid" custom_margin="||0px|" custom_padding="||0px|" custom_css_main_element="text-shadow: 1px 1px 2px rgba(150, 150, 150, 0.6);"] [/et_pb_post_title][et_pb_blog admin_label="Sangha Blog" fullwidth="on" show_thumbnail="on" show_content="off" show_more="on" show_author="off" show_date="off" show_categories="off" show_comments="off" show_pagination="on" offset_number="0" use_overlay="off" background_layout="light" use_dropshadow="off" use_border_color="off" border_color="#ffffff" border_style="solid" include_categories="101" header_font_size="19"] [/et_pb_blog][/et_pb_column_inner][/et_pb_row_inner][/et_pb_column][et_pb_column type="1_4"][et_pb_sidebar admin_label="Sidebar" orientation="right" area="sidebar-1" background_layout="light" remove_border="off"] [/et_pb_sidebar][/et_pb_column][/et_pb_section]', 'Our Sangha (Community)', '', 'publish', 'closed', 'closed', '', 'yoga-sangha-community', '', '', '2017-01-10 10:43:18', '2017-01-10 15:43:18', '', 4526, 'http://theyogasanctuary.biz/?page_id=4831', 0, 'page', '', 0); 
INSERT INTO `wp_posts` VALUES (4832, 4, '2016-12-02 13:15:29', '2016-12-02 18:15:29', '[et_pb_section admin_label="Section" fullwidth="off" specialty="on"][et_pb_column type="3_4" specialty_columns="3"][et_pb_row_inner admin_label="Row"][et_pb_column_inner type="4_4" saved_specialty_column_type="3_4"][et_pb_post_title admin_label="Post Title" title="on" meta="off" author="on" date="on" categories="on" comments="on" featured_image="off" featured_placement="below" parallax_effect="on" parallax_method="on" text_orientation="left" text_color="dark" text_background="off" text_bg_color="rgba(255,255,255,0.9)" module_bg_color="rgba(255,255,255,0)" title_all_caps="off" use_border_color="off" border_color="#ffffff" border_style="solid"]\r\n\r\n\r\n\r\n[/et_pb_post_title][et_pb_blog admin_label="Blog" fullwidth="on" show_thumbnail="on" show_content="off" show_more="on" show_author="off" show_date="off" show_categories="off" show_comments="off" show_pagination="on" offset_number="0" use_overlay="off" background_layout="light" use_dropshadow="off" use_border_color="off" border_color="#ffffff" border_style="solid" include_categories="101" header_font_size="19"]\r\n\r\n\r\n\r\n[/et_pb_blog][/et_pb_column_inner][/et_pb_row_inner][/et_pb_column][et_pb_column type="1_4"][et_pb_sidebar admin_label="Sidebar" orientation="right" area="sidebar-1" background_layout="light" remove_border="off"]\r\n\r\n\r\n\r\n[/et_pb_sidebar][/et_pb_column][/et_pb_section]', 'Our Sangha (Community)', '', 'inherit', 'closed', 'closed', '', '4831-revision-v1', '', '', '2016-12-02 13:15:29', '2016-12-02 18:15:29', '', 4831, 'http://theyogasanctuary.biz/4831-revision-v1/', 0, 'revision', '', 0); 
INSERT INTO `wp_posts` VALUES (891, 7, '2009-11-04 13:46:15', '2009-11-04 18:46:15', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2009/11/revolved-triangle.jpg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2009/11/revolved-triangle-279x300.jpg" alt="revolved triangle" title="revolved triangle" width="279" height="300" class="alignright size-medium wp-image-893" /></a>\nRevolved Triangle Pose\n<em>by Jennifer Arnold</em>\n \nparivrtta = revolved, reverse\ntrikona =  triangle\nasana = posture\n\n<strong>instructions:</strong>\n1.Stand with your feet squared in Mountain Pose. Step the legs apart approximately 3 to 3 ½ feet. Turn your right foot out 90 degrees and your left foot in about 60 degrees.  \n\n2. By taking your right hip back and your left hip forward, your torso now faces the right leg. Keep your legs strong and you inner thighs engaged. Feel your spine lengthen up. \n\n3. Stretch your arms away from you with your palms down. Inhale and as you exhale begin to fold over your right leg. Keep length in your spine and once you are halfway folded, begin to rotate your torso to the right. Continue to draw your right hip back and your left hip forward. Both sides of your waist are nice and long.  4. As you spiral your chest upward, your left hand comes to the ground outside of your right foot and your right arm stretches toward the ceiling. Let your gaze be on the right thumb. \n \n5. Take a few slow breaths, inhale up as you unwind and reverse. \n\n\n<strong>tips:</strong> \n1. There is often difficulty in keeping both sides of the waist equally long and the chest tends to collapse in this pose. If you find this happening to you or if you feel unstable in the pose, bring a block at its highest level to the inside of your right foot and place your left hand on the block.\n\n2. As you gain proficiency in the pose, move the block to the outside of the right foot. Keep your legs strong and work on lengthening both sides of your waist and keeping your chest broad.   \n \n<strong>benefits: </strong>\nIncreases blood flow to the abdomen, pelvis, and legs, strengthens legs and torso, brings stability to the body, tones abdominal organs.', 'parivrtta trikonasana', '<img src=\'http://www.theyogasanctuary.biz/ys/wp-content/uploads/2009/11/rsz_revolved_triangle.jpg\'> benefits: increases blood flow to the abdomen, pelvis, and legs, strengthens legs and torso, brings stability to the body, tones abdominal organs.', 'publish', 'closed', 'open', '', 'parivrtta-trikonasana', '', '', '2016-11-10 20:26:39', '2016-11-11 01:26:39', '', 0, 'http://www.theyogasanctuary.biz/?p=891', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (905, 7, '2009-11-04 13:58:42', '2009-11-04 20:58:42', 'As Thanksgiving approaches, it is a time to focus on gratitude, or santosha! Gratitude has a way of opening the heart to compassion and love. Fostering gratitude in our lives can help us to feel happier and more spiritually balanced.\r\n\r\nIn The Yoga Sutras of Patanjali, we are introduced to The Eight Limbs of Yoga. The first two limbs are the yamas and niyamas, the ethical yoga guidelines to be practiced both on and off the yoga mat. Niyama, our observances, is the second of limb of yoga. Santosha, the yogic practice of cultivating contentment, is one of the niyamas.\r\n\r\nIn The Yoga Sutra II.42, Patanjali says "By contentment, supreme joy is gained." Contentment means just to be as we are without going to outside things for our happiness. TKV Desikachar translates this Sutra as "The result of contentment is total happiness." The happiness we get from acquiring posessions is only temporary. We need to continually find new possesions to sustain this sort of happiness. There is no end to it. But true contentment leads to total happiness and bliss.\r\n\r\nSantosha is the experience of unconditional happiness, a state that allows us to find contentment in any situation. "If we depend on objects and activities for our happiness, like chocolate, shopping, napping, or even sticking to the poses we love most, we will constantly be searching outside of ourselves," says Yoga Master Cindy Lee. Contentment, or unconditional happiness, is independence from external conditions.\r\n\r\nContentment is learning to embrace what is right in front of you and to stop yearning for what is missing. As the holidays approach, try to carry this principle of santosha into your life off of the mat. Allow yourself to experience true happiness, even as you are faced with challenges this holiday season. Remember that "by contentment, supreme joy is gained."\r\n\r\nFollow this simple meditation on gratitude this month to experience the truth of this Thanksgiving holiday season. Come into a comfortable seated posture, on the floor or in a chair. Close your eyes and allow yourself to relax by taking 10 slow, deep breaths. When you feel relaxed and comfortable, put your attention on your heart and for the next few minutes, think of all the things in your life that you could be grateful for. Just sit there quietly. As you think of all the things that you could be grateful for, experience the warmth that gratitude brings into your heart. There is so much to be grateful for and this feeling of gratitude brings even deeper feelings of love, compassion, and understanding into your heart. Sit quietly with these feelings for a few minutes, and when you\'re ready, slowly open your eyes.', 'gratitude', 'As Thanksgiving approaches, it is a time to focus on gratitude, or santosha!  Gratitude has a way of opening the heart to compassion and love. Fostering gratitude in our lives can help us to feel happier and more spiritually balanced.  Read more to learn a meditation on gratitude.', 'publish', 'closed', 'open', '', 'gratitude', '', '', '2016-11-16 21:57:51', '2016-11-17 02:57:51', '', 0, 'http://www.theyogasanctuary.biz/?p=905', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (943, 7, '2009-12-07 06:31:43', '2009-12-07 11:31:43', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2009/12/virasana.jpg"><img class="alignright  wp-image-946" title="virasana" src="http://theyogasanctuary.biz/wp-content/uploads/2009/12/virasana.jpg" alt="virasana" width="154" height="201" /></a>Hero Pose\r\nby Jennifer Arnold\r\n\r\nvira = hero\r\nasana = pose\r\n\r\n<strong>instructions:</strong>\r\n1.Kneel on the floor with your knees touching and your heels slightly wider than your hips. Reach behind your knees and draw the calf muscles down and away from the back of your knees.\r\n\r\n2. Lower your buttocks between your feet. Let your sit bones come in contact with the floor. Be sure that your toes are pointing directly behind you and your heels point straight up to the ceiling. Let your heels be flush to your hips.\r\n\r\n3. Rest your hands on top of your thighs. Inhale and lengthen your spine up. Maintain the length in your spine and as you exhale feel your sit bones ground down into the earth.\r\n\r\n4. Keep the natural curves of your spine and relax your shoulders. Stay for as many breaths as you feel comfortable.\r\n\r\n<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2009/12/rsz_2virasana_block.jpg"><img class="alignleft size-full wp-image-957" title="rsz_2virasana_block" src="http://theyogasanctuary.biz/wp-content/uploads/2009/12/rsz_2virasana_block.jpg" alt="rsz_2virasana_block" width="198" height="307" /></a><strong>tips:</strong>\r\n1. Many people cannot bring their sit bones in contact with the floor without causing discomfort in the knees and/or thighs. If your feel any discomfort at all, raise your sit bones by bringing a block underneath you. Continue to add height until you find comfort in both the knees and thighs.\r\n\r\n<strong>benefits:</strong>\r\nThis is a common meditation posture as it tends to be more comfortable for those who have difficulty sitting cross-legged. It also opens the fronts of the legs, stretches the ankles and feet, and helps to promote good posture.', 'virasana', '<img src=\'http://www.theyogasanctuary.biz/ys/wp-content/uploads/2009/12/rsz_virasana-home.jpg\'> benefits: \r\nThis is a common meditation posture as it tends to be more comfortable for those who have difficulty sitting cross-legged. It also opens the fronts of the legs, stretches the ankles and feet, and helps to promote good posture.', 'publish', 'closed', 'open', '', 'virasana', '', '', '2019-06-06 15:38:33', '2019-06-06 19:38:33', '', 0, 'http://www.theyogasanctuary.biz/?p=943', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (959, 7, '2009-12-07 06:50:29', '2009-12-07 11:50:29', 'Yoga Sutra I.33 from Patanjali says:\n<em>maitri karuna muditopeksanam sukha duhkha punyapunya visayanam bhavanatas citta prasadanam</em>\n<strong><em>"By cultivating attitudes of friendliness toward the happy, compassion for the unhappy, delight in the virtuous, and disregard toward the wicked, the mind-stuff retains its undisturbed calmness." </em></strong> \n\n<strong>In his commentary on Patanjali\'s ancient yogic scriptures, Swami Satchidananda says, "Remember, our goal is to keep the serenity of our minds." </strong> Whether interested in yoga or not, he says, this tool will help anyone maintain peacefulness through anything.  Keep this sutra with you as you move through the holiday season.  \n\n<strong>In this sutra, Patanjali says that there are only four kinds of locks in the world.</strong>  The four locks are: sukha (happy people), dukha (unhappy people), punya (the virtuous), and apunya (the wicked).   At any given moment, you can fit any person into one of these four categories.\n\n<strong>Patanjali gives 4 keys to open these locks. </strong> He says that if we always keep these 4 keys with us, when we come across any of these four locks, we will have the proper key to open it.  The four keys are: maitri (friendliness), karuna (compassion), mudita (delight), and upekshanam (disregard).   Patanjali reminds us that there is a Yogic way of approaching all people, no matter what behaviors and attitudes they may be exhibiting at the moment. \n\n<strong>When you see a happy person, use the "friendliness" key. </strong> This means being able to share in another person\'s happiness or good fortune, instead of being jealous or trying to destroy their joy through a bitter attitude or negative verbal comments.  Through jealousy, you will not disturb the happy person but you disturb your own serenity.  So we should always have the friendliness key when we see happy people. \n \n<strong>When you see an unhappy person, use the "compassion" key.</strong>  When someone is upset, try to help them or comfort them if you can. If they need space, then leave them alone after letting them know you will be there for them when they are ready. Don\'t take pleasure in seeing someone else suffer, but remember how it felt when it happened to you and have compassion for them.  By doing that, you will retain the peace of your own mind.  "Through compassion you find that all human beings are just like you." - HH The Dalai Lama\n\n<strong>When you see a virtuous person, use the "delight" key.</strong>  If you see a virtuous person, feel delighted.  Do not envy the person, but rather appreciate the virtuous qualities and try to cultivate them in your own life.  As we rejoice in and appreciate their qualities, we are inspired by knowing such greatness is possible.   Observing noble qualities in others is a virtue of the heart.\n\n<strong>When you see a wicked (non-virtuous) person, use the "disregard" key. </strong>  We need to develop equanimity towards those whose actions oppose our values.   It would be wonderful if all people always acted with honor and consciousness, but unfortunately this is not always the way.  We ourselves, may have acted, spoken, or thought unkindly or hurt another person.  So become indifferent to the person who is wicked at the moment.\n\nIn daily life we see people around who are happier than we are, people who are less happy. Some may be doing praiseworthy things and others causing problems. Whatever may be our usual attitude toward such people and their actions, if we can be pleased with others who are happier than ourselves, compassionate toward those who are unhappy, joyful with those doing praiseworthy things, and remain undisturbed by the errors of others, our mind will be very tranquil.\n \n<strong>May you all be filled with peace, joy, love and light this holiday season!</strong>\n\n<em>Sources:The Yoga Sutras of Patanjali by Sri Swami Satchidananda, The Secret Power of Yoga by Nischala Joy Devi, and The Heart Of Yoga by TKV Desikachar</em>', 'Inside The Yoga Sutras: The Keys to Peace (I.33)', '"By cultivating attitudes of friendliness toward the happy, compassion for the unhappy, delight in the virtuous, and disregard toward the wicked, the mind-stuff retains its undisturbed calmness." \n', 'publish', 'closed', 'open', '', 'inside-the-yoga-sutras-the-keys-to-peace-i-33', '', '', '2016-11-08 19:18:28', '2016-11-09 00:18:28', '', 0, 'http://www.theyogasanctuary.biz/?p=959', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (966, 7, '2010-01-05 14:44:20', '2010-01-05 19:44:20', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2010/01/rsz_history_of_yoga_jpeg.jpg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2010/01/rsz_history_of_yoga_jpeg.jpg" alt="" title="rsz_history_of_yoga_jpeg" width="648" height="864" class="alignnone size-full wp-image-969" /></a>', 'the history of yoga', 'view the yoga lineage tree', 'publish', 'closed', 'open', '', 'the-history-of-yoga', '', '', '2016-11-08 19:18:06', '2016-11-09 00:18:06', '', 0, 'http://www.theyogasanctuary.biz/?p=966', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (972, 7, '2010-01-05 18:26:29', '2010-01-05 23:26:29', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2010/01/virabhrasana-I.jpg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2010/01/virabhrasana-I-300x225.jpg" alt="" title="virabhrasana I" width="300" height="225" class="alignleft size-medium wp-image-1015" /></a>Warrior I Pose\nby Jennifer Arnold\n \nvirabhadra = a legendary warrior from Indian mythology\nasana = pose or posture\nI = 1 - first in a series of postures\n\n</ul>\n</ul>\n</ul>\n</ul>\n\n<strong>instructions:</strong>\n1.Stand with your feet together at the top of your mat.  Step your left foot back about 4\' and strongly root the outer edge of your left foot into the ground.    \n \n2. With your hands on your hips, be sure that your torso and hip points are squared to the short edge of your mat; your left hip will come forward as your right hip draws back.  Keep your legs strong and feel your torso lifting up from that strength.   \n\n3. Inhale and actively stretch your arms up so that the upper arms are alongside your ears and the palms face each other. \n\n4. Exhale and bend your right knee so that it stacks directly on top of the right ankle and is centered over the foot.  Hold for several breaths and reverse. \n\n\n<strong>tips:</strong>\n1. Often when the forward knee bends, the back leg sags and becomes limp. Be sure to keep the back leg strong and engaged, rooting through the heel and stretching all the way up through the spine.   \n\n \n2.  If you are having a hard time keeping your torso and hip points squared to the short edge of your mat, turn your back toes in to face forward a bit more. That will help you to turn completely toward the front leg. \n \n<strong>benefits: </strong>\nStrengthens and stretches the legs; opens the hips; improves upper back and shoulder flexibility; creates stability, strength, and balance. Patricia Walden writes, "Women feel powerful and strong in this pose. It\'s great for relieving joint stiffness in older women." ', 'virabhadrasana I', '<img src=\'http://www.theyogasanctuary.biz/ys/wp-content/uploads/2010/01/front-page-virabhrasana_i.jpg\'> benefits: Strengthens and stretches the legs; opens the hips; improves upper back and shoulder flexibility; creates stability, strength, and balance. Patricia Walden writes, "Women feel powerful and strong in this pose. It\'s great for relieving joint stiffness in older women." ', 'publish', 'closed', 'open', '', 'virabhadrasana-i', '', '', '2016-11-10 20:26:18', '2016-11-11 01:26:18', '', 0, 'http://www.theyogasanctuary.biz/?p=972', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (1049, 7, '2010-02-09 18:14:47', '2010-02-09 23:14:47', '<object width="384" height="313"><param name="movie" value="http://www.youtube.com/v/qM2m95wtx-A&hl=en_US&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/qM2m95wtx-A&hl=en_US&fs=1" type="application/x-shockwave-flash" width="384" height="313" allowscriptaccess="always" allowfullscreen="true"></embed></object>\n\n<strong>Five reasons why the Neti Pot™ makes sense: </strong>\n \n1. Soothes dry nasal passages \n2. Gently washes away dust, pollen, and environmental irritants \n3. Offsets the effects of breathing dry indoor air (especially in winter) \n4. Removes excess mucus...naturally \n5. Helps you breathe freer when practicing yoga or meditation.\n\nNeti Pot FAQ\'s with Dr. Carrie Demers, Director of the Himalayan Institute Total Health Center.  Dr. Carrie will be giving a weekend lecture series at The Yoga Sanctuary, March 12 -14th.\n\n<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/53IauXLZpI0&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/53IauXLZpI0&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>\n\n<strong><em>source...Himalayan Institute</em></strong>', 'the neti pot', 'watch a neti pot demonstration...', 'publish', 'closed', 'open', '', 'the-neti-pot', '', '', '2016-11-16 22:09:27', '2016-11-17 03:09:27', '', 0, 'http://www.theyogasanctuary.biz/?p=1049', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (1070, 7, '2010-02-11 08:04:44', '2010-02-11 13:04:44', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2010/02/rsz_1purvotonasana.jpg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2010/02/rsz_1purvotonasana.jpg" alt="" title="rsz_1purvotonasana" width="420" height="230" class="alignleft size-full wp-image-1078" /></a>\n\nUpward Plank Pose\nby Jennifer Arnold\n\npurva: front, east \nuttana: stretched out \nasana: pose/posture\n</ul>\n</ul>\n</ul>\n</ul>\n</ul>\n\n\n<strong>instructions:</strong>\n1.Sit on the ground with your legs stretched out in front of you and your palms on the ground beside your hips. Strengthen your legs and feel your spine grow tall. \n  \n2. Walk your hands back about six inches, keeping your palms grounded and your fingers facing forward, toward your toes.   \n\n3. With an exhalation lift your hips. Keep your hips lifted and chest open. Let the head gently release back.  \n\n4. Your arms will be perpendicular to the ground. Reach through the mounds of your big toes, feeling the strength and inner rotation of your legs. Hold for up to 5 breaths.\n\n<strong>tips:</strong> \nThis posture can sometimes very challenging on the legs, back, and shoulders.    One way to work on gaining the strength for the full version of the pose is to practice a modified version of the posture. If you are having trouble with this posture, begin with your knees bent and the soles of your feet on the ground. Lift your hips from here, forming a right angle at the knees and shoulders and creating a table top version of the pose. As you become more proficient in this version, approach again with straight legs.    \n\n<strong>benefits: </strong>\nStrengthens wrists and arms, ankles and legs; opens shoulders and chest; balances the effects of strong forward bends; invigorates the body and spirit; promotes a sense of playfulness and joy.', 'purvottanasana', '<img src=\'http://www.theyogasanctuary.biz/ys/wp-content/uploads/2010/02/rsz_purvotonasana.jpg\'> benefits: strengthens wrists and arms, ankles and legs; opens shoulders and chest; balances the effects of strong forward bends; invigorates the body and spirit; promotes a sense of playfulness and joy.', 'publish', 'closed', 'open', '', 'purvottanasana', '', '', '2016-11-10 20:26:10', '2016-11-11 01:26:10', '', 0, 'http://www.theyogasanctuary.biz/?p=1070', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (1092, 7, '2010-03-11 13:29:11', '2010-03-11 18:29:11', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2010/03/twist-page-pix.jpg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2010/03/twist-page-pix.jpg" alt="" title="twist page pix" width="341" height="302" class="alignleft size-full wp-image-1095" /></a>Simple Reclined Twist\nby Jennifer Arnold \n \njathara= stomach, belly  \nparivartana= revolving\nasana = pose or posture\n</ul>\n</ul>\n</ul>\n</ul>\n</ul>\n</ul>\n</ul>\n</ul>\n</ul>\n\n<strong>instructions</strong>:\n1. Lie on your back with your knees bent and your thighs together. Stretch your arms out to the sides so that your shoulders are at a 90 degree angle and your palms are on the ground.  \n  \n2. Walk your hands back about six inches, keeping your palms grounded and your fingers facing forward, toward your toes.   \n\n3. Press your feet firmly into the ground and lift your hips up an inch or two moving them off to the left slightly. Lower the hips back down. With an exhalation, lower your knees to the right.  \n\n4. Keep both shoulders firmly grounded and feel broadness across your chest. Lift your head just slightly and turn your gaze to the left, placing the left side of your head back down. Stay for 3 - 5 breaths.  \n \n5. Inhale and bring your gaze, then knees back to center. Bring your hips to a neutral place. Pause for a breath or two before taking the twist in the opposite direction.  \n\n<strong>tips</strong>: \n1. Sometimes the shoulder on the opposite side of the body will lift when we twist. That is an indication that we have gone too far into the pose. Ease out a bit and be sure that both shoulders stay equally grounded.\n\n2. If needed, bring some support under your knees, either a blanket or block. As you progress, you may find that over time you no longer need the support and are able to release the knees all the way down while keeping the chest open and shoulders down. \n   \n<strong>benefits</strong>: \nMassages and stimulates abdominal organs; stretches and releases lower back muscles; stretches muscles along the sides of the body, the rib cage, and across the chest; helps facilitate easier breathing and brings movement into the spine.', 'jathara parivartanasana', '<img src=\'http://www.theyogasanctuary.biz/ys/wp-content/uploads/2010/03/twist-front-page.jpg\'> benefits: massages and stimulates abdominal organs; stretches and releases lower back muscles...', 'publish', 'closed', 'open', '', 'jathara-parivartanasana', '', '', '2016-11-10 20:26:01', '2016-11-11 01:26:01', '', 0, 'http://www.theyogasanctuary.biz/?p=1092', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (1109, 7, '2010-03-11 13:43:08', '2010-03-11 18:43:08', 'February 23, 2010\r\nNOVA Southeastern University\r\n\r\n"The Effects of Compassion on the Global Community"\r\n\r\nwritten by Bonnie Yonker\r\n\r\nAs the Dalai Lama walked on stage with a huge warm smile, he was greeted with honor and respect. His holiness reminded us that "race, nationality, religious faith, profession, social background, I always consider secondary. The first, most important: we are the same, same human beings." These words set the intention for the next 75 minutes as HH emphasized that compassion is the key to peace.\r\n\r\nThrough meditation, "you can heal your own mental state. If basic mental attitude is healthy, we won\'t be disturbed by the external," just like if our immune system is healthy we won\'t catch every little cold. About 90% of negativity is mental projection, not reality. Attitudes such as hatred and jealousy should be replaced with compassion. When the mind is calm, we can see reality more clearly. Meditation helps us to maintain a balanced state of mind.\r\n\r\nWhen facing tragedy or difficulty, try to look at it from a different perspective. Imagine you were an outsider looking in and act accordingly. Many of our difficulties lie outside of our control. "If there\'s a problem with a solution, no need to worry about it. If no solution, then again, no need to worry!"\r\n\r\nUse a daily meditation practice to heal your own mental state, even through daily acts of forgiveness or kindness to others. If you set the intentions daily, traces of this calm will carry with you throughout the day.\r\n\r\n<em>A Precious Human Life\r\n"Every day, think as you wake up, today I am fortunate to have woken up. I am alive; I have a precious human life. I am not going to waste it. I am going to use all my energies to develop myself, to expand my heart out to others, to achieve enlightenment for the benefit of all human beings. I am going to have kind thoughts towards others; I am not going to get angry or think badly about others. I am going to benefit others as much as I can."\r\n- HH, the 14th Dalai Lama</em>', 'His Holiness, The 14th Dalai Lama', 'the effects of compassion on the global community...', 'publish', 'closed', 'open', '', 'hh-the-14th-dalai-lama', '', '', '2019-01-13 20:42:24', '2019-01-14 01:42:24', '', 0, 'http://www.theyogasanctuary.biz/?p=1109', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (6134, 7, '2019-01-13 20:42:24', '2019-01-14 01:42:24', 'February 23, 2010\r\nNOVA Southeastern University\r\n\r\n"The Effects of Compassion on the Global Community"\r\n\r\nwritten by Bonnie Yonker\r\n\r\nAs the Dalai Lama walked on stage with a huge warm smile, he was greeted with honor and respect. His holiness reminded us that "race, nationality, religious faith, profession, social background, I always consider secondary. The first, most important: we are the same, same human beings." These words set the intention for the next 75 minutes as HH emphasized that compassion is the key to peace.\r\n\r\nThrough meditation, "you can heal your own mental state. If basic mental attitude is healthy, we won\'t be disturbed by the external," just like if our immune system is healthy we won\'t catch every little cold. About 90% of negativity is mental projection, not reality. Attitudes such as hatred and jealousy should be replaced with compassion. When the mind is calm, we can see reality more clearly. Meditation helps us to maintain a balanced state of mind.\r\n\r\nWhen facing tragedy or difficulty, try to look at it from a different perspective. Imagine you were an outsider looking in and act accordingly. Many of our difficulties lie outside of our control. "If there\'s a problem with a solution, no need to worry about it. If no solution, then again, no need to worry!"\r\n\r\nUse a daily meditation practice to heal your own mental state, even through daily acts of forgiveness or kindness to others. If you set the intentions daily, traces of this calm will carry with you throughout the day.\r\n\r\n<em>A Precious Human Life\r\n"Every day, think as you wake up, today I am fortunate to have woken up. I am alive; I have a precious human life. I am not going to waste it. I am going to use all my energies to develop myself, to expand my heart out to others, to achieve enlightenment for the benefit of all human beings. I am going to have kind thoughts towards others; I am not going to get angry or think badly about others. I am going to benefit others as much as I can."\r\n- HH, the 14th Dalai Lama</em>', 'His Holiness, The 14th Dalai Lama', 'the effects of compassion on the global community...', 'inherit', 'closed', 'closed', '', '1109-revision-v1', '', '', '2019-01-13 20:42:24', '2019-01-14 01:42:24', '', 1109, 'http://theyogasanctuary.biz/1109-revision-v1/', 0, 'revision', '', 0); 
INSERT INTO `wp_posts` VALUES (6132, 7, '2019-01-13 20:40:20', '2019-01-14 01:40:20', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2010/03/dalai_lama1.jpg"><img class="alignleft size-full wp-image-1110" title="dalai_lama1" src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2010/03/dalai_lama1.jpg" alt="" width="308" height="400" /></a>HH,\r\nThe 14th Dalai Lama\r\n\r\nFebruary 23, 2010\r\nNOVA Southeastern University\r\n\r\n"The Effects of Compassion on the Global Community"\r\n\r\nwritten by Bonnie Yonker\r\n\r\nAs the Dalai Lama walked on stage with a huge warm smile, he was greeted with honor and respect. His holiness reminded us that "race, nationality, religious faith, profession, social background, I always consider secondary. The first, most important: we are the same, same human beings." These words set the intention for the next 75 minutes as HH emphasized that compassion is the key to peace.\r\n\r\nThrough meditation, "you can heal your own mental state. If basic mental attitude is healthy, we won\'t be disturbed by the external," just like if our immune system is healthy we won\'t catch every little cold. About 90% of negativity is mental projection, not reality. Attitudes such as hatred and jealousy should be replaced with compassion. When the mind is calm, we can see reality more clearly. Meditation helps us to maintain a balanced state of mind.\r\n\r\nWhen facing tragedy or difficulty, try to look at it from a different perspective. Imagine you were an outsider looking in and act accordingly. Many of our difficulties lie outside of our control. "If there\'s a problem with a solution, no need to worry about it. If no solution, then again, no need to worry!"\r\n\r\nUse a daily meditation practice to heal your own mental state, even through daily acts of forgiveness or kindness to others. If you set the intentions daily, traces of this calm will carry with you throughout the day.\r\n\r\n<em>A Precious Human Life\r\n"Every day, think as you wake up, today I am fortunate to have woken up. I am alive; I have a precious human life. I am not going to waste it. I am going to use all my energies to develop myself, to expand my heart out to others, to achieve enlightenment for the benefit of all human beings. I am going to have kind thoughts towards others; I am not going to get angry or think badly about others. I am going to benefit others as much as I can."\r\n- HH, the 14th Dalai Lama</em>', 'His Holiness, the 14th Dalai Lama', 'the effects of compassion on the global community...', 'inherit', 'closed', 'closed', '', '1109-revision-v1', '', '', '2019-01-13 20:40:20', '2019-01-14 01:40:20', '', 1109, 'http://theyogasanctuary.biz/1109-revision-v1/', 0, 'revision', '', 0); 
INSERT INTO `wp_posts` VALUES (1172, 7, '2010-05-03 08:28:17', '2010-05-03 12:28:17', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2010/05/pashcimontonasana-full-size.jpg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2010/05/pashcimontonasana-full-size-300x225.jpg" alt="" title="pashcimontonasana full size" width="300" height="225" class="alignleft size-medium wp-image-1180" /></a> Seated Forward Bend\nby Jennifer Arnold \n \npascima = back, west \nuttana= extension\nasana = pose or posture\n</ul>\n</ul>\n</ul>\n</ul>\n</ul>\n\n<strong>instructions</strong>:\n1. Sit on the ground with your legs stretched straight out in front of you.  \n  \n2. With your hands on the ground beside your hips, inhale and lengthen your spine up towards the ceiling, reach through your heels and let your inner thighs sink.   \n\n3. As you exhale, bend forward from your hips joints and take hold of your feet. \n\n4. Inhale and lengthen your spine, drawing your breastbone away from your navel and creating a slight concaveness to your back body.  \n \n5. Exhale and fold forward, keeping length in your spine and strength in your legs, but letting the back body round slightly. Let your shoulders draw back and down, away from your ears.   \n\n 6. Hold for as long as comfortable with a steady and even breathe. Inhale and come out of the posture.\n\n<strong>tips</strong>: \n1. Often times, tightness in the legs and hips doesn\'t allow one to sit up tall with a neutral pelvis. The pelvis tends to tip backward causing a collapse in the chest. If this happens for you, sit up on one or two blankets. This will allow you to "perch" on your sit bones. \n\n2. This same tightness can make it virtually impossible to take hold of the feet without deeply rounding the back and scrunching the shoulders up to the ears. Again, if this happens to you, use a strap to reach your feet as you slowly find length and space in the legs and along the spine.\n   \n<strong>benefits</strong>: \nStretches the entire back body; helps relieve headaches, fatigue, and menstrual cramps; increases focus; restores balance to the nervous system; soothes digestive system; brings a sense of peace and calmness. \n\nBKS Iyengar writes, "In this extreme extension of the back of the body the ego becomes subdued and the mind quiet."', 'pascimottanasana', '<img src=\'http://www.theyogasanctuary.biz/ys/wp-content/uploads/2010/05/rsz_2pashcimontonasana.jpg\'> BKS Iyengar writes, "In this extreme extension of the back of the body the ego becomes subdued and the mind quiet."', 'publish', 'closed', 'open', '', 'pascimottanasana', '', '', '2016-11-10 20:25:49', '2016-11-11 01:25:49', '', 0, 'http://www.theyogasanctuary.biz/?p=1172', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (1207, 7, '2010-05-04 17:08:44', '2010-05-05 00:08:44', '<strong><img class="alignleft wp-image-1208 size-full" title="PanditTigunait" src="http://theyogasanctuary.biz/wp-content/uploads/2010/05/PanditTigunait.jpg" alt="" width="100" height="122" /><strong>Pandit Rajmani Tigunait, PhD </strong><em>Chairman and Spiritual Head of the Himalayan Institute and successor of Sri Swami Rama</em></strong>\r\n\r\n<strong>April 23 - 25, 2010 Miami FL\r\nLiving Tantra Series, Part I </strong>\r\n\r\n<em>What is Tantra?</em>\r\nwritten by Bonnie Yonker\r\n\r\nPanditji, as Rajmani Tigunait is affectionately known, is the current spiritual head of the Himalayan Institute. Last week, I had the honor of being with Panditji for a weekend lecture on Tantra. This powerful aspect of yoga is often mistaken for mysterious sexual practices. In fact, Tantra is obtaining "a deeper understanding of the web of life that pervades all."\r\n\r\nThe rishis, the Indian "seers", understood that the individual (atman) is simply a greater part of the universal intelligence (brahman). Therefore, we\'re part of the universal force playing out our own roles, working out our own actions (karma). According to Tantra, the human being is a miniature universe, a perfect equation between the microcosm and the macrocosm. Just as the universe consists of the 5 elements, so do the individuals. We are animated by the life force (prana) which is carried on the breath.\r\n\r\nScience explains this concept as the big bang theory. At one point, all of the matter and energy in the universe was contained. When this explosion (the big bang) happened, all that was in the universe was split into many fragments. However, all of the fragments still contained the same matter and energy that the universe contained. This is what Tantra says, all that exists in the universe (the 5 elements), exists in the individual.\r\n\r\nOur goal in Tantra is to understand once again the connectivity between all and become happier, healthier, more peaceful, and more prosperous individuals. The tools of Tantra help students release ignorance (avidya), which is what keeps us trapped in the same cycle and awaken the dormant force (shakti) that is within us in the most effective and logical manner. Panditji says to "keep an open mind to absorb knowledge. Stop ignorance and classifying. Who cares if it comes from Buddha, Christ, Patanjali, Swami Rama or anyone else, be open to the knowledge around yoga."\r\n\r\nTantra teaches us how the breath ignites the body and the mind. If you know the force behind the breath (prana), then you can move the breath and guide prana from one energy center (chakra) to another. Prana is our vitality. It\'s what moves in you that makes everything else move within you. It\'s the energy that keeps us alive. When prana leaves the body we die. Tantric practices are designed to cultivate sensitivity to prana and shakti. To know and master the cosmic force (shakti) for personal and global growth is the power of Tantra.\r\n\r\n<strong>Tantra is "a system to lead the aspirant to pure consciousness. The entire universe is the manifestation of this consciousness and the human being is a miniature universe that parallels the whole of the external manifestation."\r\n- Sri Swami Rama, founder of the Himalayan Institute</strong>', 'what is tantra?', '"A system to lead the aspirant to pure consciousness. The entire universe is the manifestation of this consciousness and the human being is a miniature universe that parallels the whole of the external manifestation."\r\n- Sri Swami Rama, founder of the Himalayan Institute', 'publish', 'closed', 'open', '', 'what-is-tantra', '', '', '2019-06-06 15:45:58', '2019-06-06 19:45:58', '', 0, 'http://www.theyogasanctuary.biz/?p=1207', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (6415, 4, '2019-06-06 15:45:58', '2019-06-06 19:45:58', '<strong><img class="alignleft wp-image-1208 size-full" title="PanditTigunait" src="http://theyogasanctuary.biz/wp-content/uploads/2010/05/PanditTigunait.jpg" alt="" width="100" height="122" /><strong>Pandit Rajmani Tigunait, PhD </strong><em>Chairman and Spiritual Head of the Himalayan Institute and successor of Sri Swami Rama</em></strong>\r\n\r\n<strong>April 23 - 25, 2010 Miami FL\r\nLiving Tantra Series, Part I </strong>\r\n\r\n<em>What is Tantra?</em>\r\nwritten by Bonnie Yonker\r\n\r\nPanditji, as Rajmani Tigunait is affectionately known, is the current spiritual head of the Himalayan Institute. Last week, I had the honor of being with Panditji for a weekend lecture on Tantra. This powerful aspect of yoga is often mistaken for mysterious sexual practices. In fact, Tantra is obtaining "a deeper understanding of the web of life that pervades all."\r\n\r\nThe rishis, the Indian "seers", understood that the individual (atman) is simply a greater part of the universal intelligence (brahman). Therefore, we\'re part of the universal force playing out our own roles, working out our own actions (karma). According to Tantra, the human being is a miniature universe, a perfect equation between the microcosm and the macrocosm. Just as the universe consists of the 5 elements, so do the individuals. We are animated by the life force (prana) which is carried on the breath.\r\n\r\nScience explains this concept as the big bang theory. At one point, all of the matter and energy in the universe was contained. When this explosion (the big bang) happened, all that was in the universe was split into many fragments. However, all of the fragments still contained the same matter and energy that the universe contained. This is what Tantra says, all that exists in the universe (the 5 elements), exists in the individual.\r\n\r\nOur goal in Tantra is to understand once again the connectivity between all and become happier, healthier, more peaceful, and more prosperous individuals. The tools of Tantra help students release ignorance (avidya), which is what keeps us trapped in the same cycle and awaken the dormant force (shakti) that is within us in the most effective and logical manner. Panditji says to "keep an open mind to absorb knowledge. Stop ignorance and classifying. Who cares if it comes from Buddha, Christ, Patanjali, Swami Rama or anyone else, be open to the knowledge around yoga."\r\n\r\nTantra teaches us how the breath ignites the body and the mind. If you know the force behind the breath (prana), then you can move the breath and guide prana from one energy center (chakra) to another. Prana is our vitality. It\'s what moves in you that makes everything else move within you. It\'s the energy that keeps us alive. When prana leaves the body we die. Tantric practices are designed to cultivate sensitivity to prana and shakti. To know and master the cosmic force (shakti) for personal and global growth is the power of Tantra.\r\n\r\n<strong>Tantra is "a system to lead the aspirant to pure consciousness. The entire universe is the manifestation of this consciousness and the human being is a miniature universe that parallels the whole of the external manifestation."\r\n- Sri Swami Rama, founder of the Himalayan Institute</strong>', 'what is tantra?', '"A system to lead the aspirant to pure consciousness. The entire universe is the manifestation of this consciousness and the human being is a miniature universe that parallels the whole of the external manifestation."\r\n- Sri Swami Rama, founder of the Himalayan Institute', 'inherit', 'closed', 'closed', '', '1207-revision-v1', '', '', '2019-06-06 15:45:58', '2019-06-06 19:45:58', '', 1207, 'http://theyogasanctuary.biz/1207-revision-v1/', 0, 'revision', '', 0); 
INSERT INTO `wp_posts` VALUES (1239, 7, '2010-06-07 06:55:09', '2010-06-07 13:55:09', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2010/06/rsz_nadi_sodhana.jpg"><img class="alignleft wp-image-1244 size-full" title="rsz_nadi_sodhana" src="http://theyogasanctuary.biz/wp-content/uploads/2010/06/rsz_nadi_sodhana.jpg" alt="" width="173" height="255" /></a>Nadi - an energetic channel for prana\r\nSodhana - purifying; cleansing\r\nPrana - energy; life force\r\nYama - to direct or control\r\nNadi Sodhana Pranayama - purification of the energy channels\r\n\r\nNadis Sodhana Pranayama, also known as alternate nostril breathing, is a great way to lead into your morning meditation practice. It is a controlled breathing practice designed to purify the nadis (energy channels). There are over 72,000 nadis in the body. Of these the three most important nadis are ida, pingala, and susumna. Ida and pingala, which originate in the left and right nostril respectively, govern the dualities within us. Susumna nadi, the central energy channel, runs through the center of the spinal cord. Alternate nostril breathing takes us from the external (ida and pingala) to the internal (susumna). It is here in susumna nadi that we can deepen our experience of meditation.\r\n\r\n<strong>EFFECTS: </strong>\r\n<em>BKS Iyengar:</em> "the blood receives a larger supply of oxygen in Nadi Sodhana than in normal breathing, so that one feels refreshed and the nerves are calmed and purified. The mind becomes still and lucid."\r\n<em>Alan Finger:</em> "it creates a mind-set conducive to witnessing our thoughts without participating in them."\r\n<em>Donna Farhi:</em> "helps to balance the body and mind as well as soothe and calm the nerves, leaving you in a mentally alert but relaxed state. It is a terrific way to combat jitters before a potentially stressful event."\r\n\r\n<strong>PRACTICE:</strong>\r\n1. Come into a comfortable seated posture with the spine erect and the shoulders relaxed. You may even sit up against a wall if that is more comfortable for you. <a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2010/06/jnana-mudra.jpg"><img class="alignright wp-image-1247 size-full" title="jnana mudra" src="http://theyogasanctuary.biz/wp-content/uploads/2010/06/jnana-mudra.jpg" alt="" width="150" height="100" /></a>-\r\n\r\n2. The back of the left hand rests on the top of the left knee, with the thumb and index finger touching to create jnana mudra, an energy seal, which induces a relaxation response. The arm remains straight yet relaxed.\r\n\r\n<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2010/06/vishnu-mudra1.jpg"><img class="alignleft wp-image-1240 size-full" title="vishnu mudra1" src="http://theyogasanctuary.biz/wp-content/uploads/2010/06/vishnu-mudra1.jpg" alt="" width="110" height="111" /></a>3. The right hand forms vishnu mudra, an energy seal where the index finger and the middle finger fold over into the palm, and the thumb and the last two fingers remain out. This mudra preserves the truth of who you are.\r\n\r\n4. Lift the right hand to the nostrils and place the thumb on the right nostril and ring finger on the left nostril. The fingers rest just below the part of the nose where the hard cartilage ends and the soft cartilage begins. NOTE: The thumb and ring finger remain in contact with the nostrils throughout the breathing technique, just varying the pressure.\r\n\r\n5. Inhale - Slide the thumb up the side of the right nostril to create an opening and breathe in. Use the ring and pinky fingers to keep the left nostril blocked.\r\n\r\n6. Close the right nostril.\r\n\r\n7. Exhale - Slide the ring finger up the side of the left nostril to enable the breath to flow out the left nostril.\r\n\r\n8. Inhale - Breathe back in through the left nostril while the right nostril remains closed.\r\n\r\n9. Close the left nostril.\r\n\r\n10. Exhale - through the right nostril.\r\n\r\n11. This completes one round of alternate nostril breathing. Try to develop a slow rhythmic breath on both the inhalation and the exhalation.\r\n\r\n12. Begin by practicing 3 rounds initially, slowly building up to 6 rounds.\r\n\r\n13. After your final round, lower you right hand to rest on your knee, touching the thumb and index finger together in jnana mudra.\r\n\r\n14. Sit quietly for as long as is comfortable. Observe the effects of the practice on the body and mind.\r\n\r\n<strong>NOTES:</strong>\r\n1. If you feel dizzy or the breath becomes strained in any way, stop immediately and consult your physician.\r\n\r\n2. Traditionally this practice includes breath retention but for beginner pranayama students, this is not recommended.', 'nadi sodhana pranayama', '"creates a mind-set conducive to witnessing our thoughts without participating in them." - Alan Finger', 'publish', 'closed', 'open', '', 'nadi-sodhana-pranayama', '', '', '2019-06-06 15:48:34', '2019-06-06 19:48:34', '', 0, 'http://www.theyogasanctuary.biz/?p=1239', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (1252, 7, '2010-06-07 07:21:58', '2010-06-07 11:21:58', '<strong><a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2010/06/rsz_3cobra.jpg"><img class="alignleft wp-image-1260 size-full" title="rsz_3cobra" src="http://theyogasanctuary.biz/wp-content/uploads/2010/06/rsz_3cobra.jpg" alt="" width="300" height="154" /></a><strong>Cobra Pose\r\nby Jennifer Arnold</strong></strong>\r\n\r\nbhujanga= serpent\r\nasana = pose, posture\r\n\r\n<strong>instructions:</strong>\r\n1. Lie flat on your belly with your legs stretched out long, your toes pointing back, and your forehead on your mat.\r\n\r\n2. Let your big toes come together slightly more than your heels. Place your palms on the ground beside your upper ribs. Bring strength into your legs by actively reaching them toward the wall behind you and at the same time keeping them pressing into the ground. Feel as though your tailbone is stretching toward your heels.\r\n\r\n3. As you inhale, press your palms down, imagine you are dragging the hands toward you, and begin to peel your chest off of the ground.\r\n\r\n4. Keep your shoulders down and away from your ears and your shoulder blades drawing down your back. As your chest lifts, feel as if your shoulder blades are moving into the back of your heart, opening the chest a bit more.\r\n\r\n5. Keep your eyes soft and your gaze relaxed as you look at the wall in front of you. Hold for 3 - 5 breaths and with an exhalation, release.\r\n\r\n<strong>tips:</strong>\r\n1. Sometimes people will straighten their arms too quickly, taking the pose too deeply. This can bring strain into the low back. It is perfectly fine to keep the elbows bent. Straightening the arms can also lift the pelvis off the ground. In this pose the pubic bone is meant to stay on the ground. While keeping the arms bent, try to get the movement in the mid to upper back.\r\n\r\n2. This pose is often practiced first in a series of backbends. It can be confused with a deeper backbend called Upward Facing Dog, where the pelvis and legs are lifted off the ground and the only connection to the ground is in the palms and tops of the feet. While both are valid and beneficial poses, Cobra Pose allows movement in the upper back with a bit more ease.\r\n\r\n<strong>benefits:</strong>\r\nStrengthens spinal muscles; stretches the abdomen and chest; increases flexibility in thoracic and lumbar spine; with regular and safe practice, helps to alleviate low back pain.', 'bhujangasana', '<img src=\'http://www.theyogasanctuary.biz/ys/wp-content/uploads/2010/06/rsz_2cobra.jpg\'> benefits: strengthens spinal muscles; stretches the abdomen and chest; increases flexibility in thoracic and lumbar spine; with regular and safe practice, helps to alleviate low back pain. \r\n\r\n', 'publish', 'closed', 'open', '', 'bhujangasana', '', '', '2019-06-06 15:46:46', '2019-06-06 19:46:46', '', 0, 'http://www.theyogasanctuary.biz/?p=1252', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (1275, 7, '2010-06-29 18:24:12', '2010-06-29 22:24:12', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2010/06/rsz_1hanstand_prep.jpg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2010/06/rsz_1hanstand_prep.jpg" alt="" title="rsz_1hanstand_prep" width="300" height="295" class="alignleft size-full wp-image-1317" /></a><strong>Handstand Prep</strong> \nby Jennifer Arnold\n \nadho= downward \nmukha = face\nvrksa = tree\nasana = pose, posture\n\n</u>\n</u>\n</u>\n</u>\n</u>\n</u>\n</u>\n<strong>instructions:</strong>\n1. Come to all fours (hands and knees) with the soles of your feet at the base of a wall and your wrists under your shoulders.   \n\n2. Be sure that your toes are curled under and as you exhale lift your sit bones coming into Downward Facing Dog Pose.\n\n3. Bend your right knee and place the mound of your right foot on the wall. Press strongly through your right foot straightening your leg. As you do this the left leg will lift. Keep that leg straight and place your left foot on the wall beside the right.    \n\n4. Your hips will now be at a 90 degree angle with your torso parallel to the wall and your legs perpendicular to the wall. Be mindful to keep your neck long and relaxed, and your gaze at the wall.  \n\n \n5. As you press your hands into the ground feel your arms lifting away from your wrists and feel the sides of your waist moving up toward your hips. Your sit bones are lifting and your thigh bones are strongly pressing into your hamstrings.  \n\n \n6. Stay for as long as comfortable, 1 - 5 breaths. When you come down, be sure to rest for a moment in child\'s pose. \n\n<strong>tips: </strong>\n1. When people first approach this pose, there can be a great deal of fear surrounding it. Fear of being upside down, fear of falling, even fear of change as we dramatically alter our view of the world. This can often cause one to hold one\'s breath, lift one\'s head, and lose focus all together. If this happens to you, simply come downand rest in child\'s pose. Find your breath and re-approach slowly. \n\n2. Be mindful to keep your legs powerfully engaged. If this doesn\'t happen you will find that your feet slide down the wall. I often describe the legs in this pose as a kind of tension rod, like you would find in a shower. If the feet are pressing strongly into the wall and the legs are vigorously engaged, the strength of your legs will keep your feet from sliding down the wall.This may seem easier said than done, but with time, practice, and patience you will experience the power, joy, and playfulness of being upside down.\n\n<strong>benefits:</strong> \nStrengthens the wrists, arms, shoulders, abdomen, back, and legs; opens the shoulders and chest, brings focus to the mind, invigorates the body and mind, prepares the body for full handstand pose.   ', 'adho mukha vrksasana prep', '<img src=\'http://www.theyogasanctuary.biz/ys/wp-content/uploads/2010/06/hanstand_prep-front-page.jpg\'> benefits: strengthens the wrists, arms, shoulders, abdomen, back, and legs; opens the shoulders and chest, brings focus to the mind, invigorates the body and mind, prepares the body for full handstand pose.   ', 'publish', 'closed', 'open', '', 'adho-mukha-vrksasana-prep', '', '', '2016-11-10 20:25:25', '2016-11-11 01:25:25', '', 0, 'http://www.theyogasanctuary.biz/?p=1275', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (1277, 7, '2010-06-29 18:03:27', '2010-06-29 22:03:27', '<strong>From Yoga and Vegetarianism\r\nby Sharon Gannon:</strong>\r\n\r\nThrough the practice of yoga and ethical vegetarianism, we can realize that we were meant to live in harmony with all of the other animals and all of the other life. Non-harming is essential to the yogi, because it creates the kind of karma that leads to eternal joy and happiness. According to the law of karma, if you cause harm to others, you will suffer the painful consequences of your actions. The yogi, realizing this, tries to cause the least amount of harm and suffering.\r\n\r\n<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2010/06/yoga-vegetarianism.jpg"><img class="alignright size-full wp-image-1308" title="yoga &amp; vegetarianism" src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2010/06/yoga-vegetarianism.jpg" alt="" width="162" height="249" /></a> Compassion is an essential ingredient of ahimsa(non-harming). Through compassion, you begin to see yourself in other beings. This helps you refrain from causing harm to them. In truth, we are share consciousness, and harm inflicted on one being (be it animal or human) is felt by all, sooner or later. Some meat eaters like to advance the argument that vegetables have feelings too, so what is the difference between eating chickens or carrots? The answer is simple: Pantanjali gives ahimsa as a practice, meaning you do your best to cause the least amount of harm. The yogi strives to cause the least amount of harm possible, and it is clear that eating a vegetarian diet causes the least amount of harm to the planet and all creatures.\r\n\r\nYogis use the world they live in and the way in which they interact with the world as a vehicle for transformation. A vegan diet is an informed, intelligent, and conscious way to act peacefully and selflessly each time we make a choice, because it takes into consideration the well-being of others as well as of ourselves."\r\n\r\n&nbsp;\r\n<div class="innerline"></div>\r\nThe summer is a great time to explore delicious fruits and vegetables. Try a new vegetarian recipe or simply cut up a bowl of fresh fruits. There are many local options for organic produce:\r\n\r\n- <strong>Punta Gorda\'s Downtown Farmer\'s Market:</strong> every Saturday from 8am - 12pm\r\n- <strong>Worden Farm:</strong> the best local organic produce! <a href="http://www.wordenfarm.com/calendar.html" target="new">Join now for next season.</a>\r\n- <strong>Suncoast Organics</strong>:<a href="http://www.suncoastorganics.net/home.html" target="new">Fresh organic produce delivered to your doorstep weekly.</a>', 'yoga and vegetarianism', '"Through the practice of yoga and ethical vegetarianism, we can realize that we were meant to live in harmony with all of the other animals and all of the other life." -  Sharon Gannon', 'publish', 'closed', 'open', '', 'yoga-and-vegetarianism', '', '', '2017-02-01 18:32:02', '2017-02-01 23:32:02', '', 0, 'http://www.theyogasanctuary.biz/?p=1277', 0, 'post', '', 0); 

INSERT INTO `wp_posts` VALUES (1482, 7, '2011-01-13 08:22:36', '2011-01-13 15:22:36', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/01/ahimsa.jpg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/01/ahimsa.jpg" alt="" title="ahimsa" width="244" height="108" class="alignright size-full wp-image-1485" /></a>The Yoga Sutras of Patanjali were written in 200 BCE and succinctly outline the art and science of Yoga.  They were useful thousands of years ago and are still applicable in the present day.  Patanjali codified the wisdom of Yoga into four padas (chapters), which were written in sutra form.  There are 196 sutras in these four chapters.  "The sutras are very concentrated," says Swami Satchidananda,"study them slowly and carefully and meditate on them."  \n\nThe second and third padas, discuss the eightfold path of yoga, called ashtanga, which literally means eight limbs (ashta = eight; anga = limb).  The eight limbs are a progressive series of steps or disciplines which purify the body and mind, ultimately leading the yogi to enlightenment.  Enlightenment, or liberation, consists of simply waking up to our true nature.\n\nThe first two limbs are the Yamas and Niyamas, the yogic precepts for ethical living.  They are often referred to as inner and outer restraints. What we restrain however is not our inherent badness or wrongness but our tendency to see ourselves as separate.  It is this tendency that causes us to act outside of our true nature.  Over the next 10 months we will explore the five Yamas and the five Niyamas, beginning with the first Yama this month: Ahimsa.\n\n<strong>Yamas: discipline, restraints, behavior </strong>\n\n<em>"That is why yama is so important, for it includes our relationships with different people at different times.  In this way we can experience who we are." -  TKV Desikachar</em>\n \n\n<strong>Ahimsa: non-harming, compassion</strong>\na: absence of, not\nhimsa: pain, harming \n\n<em>"In the presence of one firmly established in non-violence, all hostilities cease."  - The Yoga Sutras of Patanjali, Sutra II.35</em>\nIn order not to harm others we must first develop compassion.   "The true expression of non-violence is compassion.  Compassion compels us to reach out to all living beings," - HH The Dalai Lama.  If we have compassion and can see ourselves in every living being, then we would not cause any harm.  The embodiment of true compassion is to want happiness for all living beings, not just human begins.  Every single being desires happiness.  \n\nVegetarianism (or Veganism) is an essential component of the practice of Ahimsa.  A Vegan is a strict vegetarian which restricts any animal products.   "You simply cannot intend to eat another being without harming them first," says Sharon Gannon, Yogini and Vegan activist. Veganism also prevents harming to our environment.  Animal agriculture takes a devastating toll on the earth. It is an inefficient way of producing food, since feed for farm animals requires land, water, fertilizer, and other resources that could otherwise have been used directly for producing human food. \n\nThe more you practice ahimsa, the more you come to realize your true nature.  Each day this month, set an intention to practice ahimsa as you begin to develop compassion for all living beings.  This is the essence of Yoga.\n\n', 'ahimsa (non harming, compassion)', '"In the presence of one firmly established in non-violence, all hostilities cease."  - The Yoga Sutras of Patanjali, Sutra II.35', 'publish', 'closed', 'open', '', 'ahimsa-non-harming-compassion', '', '', '2019-11-14 16:37:49', '2019-11-14 21:37:49', '', 0, 'http://www.theyogasanctuary.biz/?p=1482', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (1491, 7, '2011-01-13 08:44:54', '2011-01-13 13:44:54', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/01/rsz_sukhasana.jpg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/01/rsz_sukhasana.jpg" alt="" title="rsz_sukhasana" width="210" height="262" class="alignleft size-full wp-image-1492" /></a><strong>Easy Seated Pose</strong>\nby Jennifer Arnold\n\nsukha = easy\nasana = seat\n</u>\n</u>\n</u>\n</u>\n</u>\n</u>\n</u>\n</u>\n</u>\n\n\n<strong>instructions:</strong>\n1. Sit up on one or two folded blankets. Bend your knees and cross your legs at your shins. Gently draw your knees slightly closer towards each other. Softly flex your feet and move them away from the buttocks so that your feet are under your knees.  \n\n2. Begin to feel heaviness at the base of your pelvis, in your sit bones. Ground down through your sit bones and feel a sense of connection to the earth beneath you.  \n\n3. Bring your hands to the ground or to the blankets beside your hips. As you press your hands down, lift the sides of your waist and your spine upward. Draw your navel softly in and up toward the breast bone. Broaden your chest and feel your shoulder blades glide down your back.\n\n4. Let the hands then come to rest on the knees. Gently close the eyes and begin to focus on the rhythm of your breath. Stay for as long as comfortable.\n\n<strong>tips:</strong>\nSometimes this posture brings strain to the hips and/or knees. If you find this to be true for you try one of the following modifications: bring another blanket under you sit bones or support your knees with blocks or blankets. You might also use a wall to support the spine if your back feels weak in this posture.\n\n<strong>benefits: </strong>Opens inner and outer thighs; strengthens back muscles; improves posture; creates greater alignment in the spine which allows breath and energy to flow more freely; brings a sense of calm and quietness. This posture is often used as a seat for meditation, breath work, or as a place to center oneself before beginning a more active asana practice.\n \n\n<em><strong>It captures the essence of asana as described in Patanjali\'s Yoga Sutras, "Asana is a steady, comfortable posture." Sutra 2.46. </strong></em>\n', 'sukhasana', '<img src=\'http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/01/rsz_sukhasanafront.jpg\'> \n<strong>benefits: </strong>Opens inner and outer thighs; strengthens back muscles; improves posture; creates greater alignment in the spine which allows breath and energy to flow more freely; brings a sense of calm and quietness.\n', 'publish', 'closed', 'open', '', 'sukhasana', '', '', '2016-11-10 20:25:10', '2016-11-11 01:25:10', '', 0, 'http://www.theyogasanctuary.biz/?p=1491', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (1513, 7, '2011-02-06 19:32:38', '2011-02-07 02:32:38', 'As we explore the yogic precepts for living, the second Yama (constraints that we observe in relationship to the world) is Satya: truthfulness. \n\n<em><strong>"To one established in truthfulness, actions and their results become subservient."  - The Yoga Sutras of Patanjali, Sutra II.36</strong></em>\n\nSatya is based on the understanding that honest communication forms the basis for any relationship or community. According to The Yoga Sutras, the truth is so powerful, that if we establish truthfulness we will attain the fruits of work without even doing the work.  The more we lead a life of honesty, the more we will see the results which will encourage us to be more honest.  If we continue to follow truth, then what we say will become true.\n\nIf we are untruthful, if we lie to others, then others will lie to us.  Eventually, it becomes quite normal to communicate through lying, never really saying what we mean or doing what we say.  Part of the process of living more truthfully is to hold yourself accountable for the things that you do. If we don\'t want to be taken in by the lies that people tell us, we can begin to examine our own speech and ask ourselves if we are really saying what we mean.\n\nAt times it is not always desirable to speak the truth for it could harm someone unnecessarily.  We need to think of what we say, how we say it, and if it could affect another.  If it could negatively affect someone then it is better not to say anything.  This is where we find the balance between ahimsa (non-harming) and satya (truthfulness). \n\nAs yogis, through steady practice, we will experience what is true.   All the lies we have been told, even those that we have told, will fade away in the light of the greater truth of our true potential.  As we embrace the practice of satya, our speech becomes purified, and we are able to fearlessly say what we mean and mean what we say.\n\nThe more you practice satya, things will begin to come to you when they are needed.  Each day this month, set an intention to practice satya in your thoughts, words, and deeds and observe the results.  \n\n<em><strong>As Mark Twain said: "If you tell the truth, you don\'t have to remember anything." </strong></em>\n\n<em>sources: Heart of Yoga by TKV Desikachar, Yoga & Vegetarianism by Sharon Gannon, The Yoga Sutras of Patanjali by Swami Satchidananda</em>', 'satya (truthfulness)', '"To one established in truthfulness, actions and their results become subservient."  - The Yoga Sutras of Patanjali, Sutra II.36', 'publish', 'closed', 'open', '', 'satya-truthfulness', '', '', '2019-11-14 16:37:49', '2019-11-14 21:37:49', '', 0, 'http://www.theyogasanctuary.biz/?p=1513', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (1521, 7, '2011-02-06 19:52:42', '2011-02-07 00:52:42', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/02/parsva_sukhasana-front-page.jpg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/02/parsva_sukhasana-front-page.jpg" alt="" title="parsva_sukhasana front page" width="200" height="250" class="alignnone size-full wp-image-1524" /></a>\n<strong>Easy Cross-Legged Twist</strong>\nby Jennifer Arnold\n\nparsva = side\nsukha = easy\nasana = posture\n</u>\n</u>\n</u>\n</u>\n\n<strong>instructions: </strong>\n1. Sit in Sukhasana with your legs crossed at the shins, the left shin in front of the right, and one or more folded blankets under your sit bones. Feel your sit bones connect to the ground beneath you and your spine lengthen upward. \n\n2. Inhale and lift your spine a bit more; exhale and bring your left hand to your right knee. Inhale and continue to lift; exhale and rotate your belly to the right while bringing your right hand to the ground behind you. \n\n3. Raise the sides of your waist. Keep both shoulders rolling back and down. Let your shoulder blades glide down your back and in toward your body. Keep your spine vertical, your head in line with your tailbone, and your chin parallel to the ground. \n\n4.  As you hold this posture, allow each breath to guide you deeper into the pose being mindful not to force the rotation. Breathe into it. Hold for 3 - 5 breaths.  \n\n5. Inhale and slowly unwind. Change the cross of your shins and repeat on the opposite side.  \n\n<strong>tips:</strong>\nSometimes as we rotate the torso, the hand that moves behind the back doesn\'t quite reach the ground. We then end up leaning back to get the hand to the ground. This causes a collapse in the entire posture. If you find this happening to you, bring a block or a thick book behind you. As you rotate, place your hand on this support, lift up through the sides of the waist and feel evenness throughout your posture.\n\n<strong>benefits:</strong>  \nThis posture helps to stretch and strengthen the intercostals, abdominal, and intervertebral muscles; relieves back aches and stiffness in torso and neck; flushes internal organs and spine with fresh nutrients, blood, and oxygen; massages abdominal organs; teaches receptivity - all in a gentle and accessible way.  \n', 'parsva sukhasana', '<img src=\'http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/02/parsva_sukhasana-front-page.jpg\'> \n<strong>benefits: </strong>Stretches and strengthens the intercostals, abdominal, and intervertebral muscles; relieves back aches and stiffness in torso and neck; flushes internal organs and spine with fresh nutrients, blood, and oxygen.\n', 'publish', 'closed', 'open', '', '1521', '', '', '2016-11-10 20:24:57', '2016-11-11 01:24:57', '', 0, 'http://www.theyogasanctuary.biz/?p=1521', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (1550, 7, '2011-03-10 08:18:43', '2011-03-10 13:18:43', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/03/down-dog-jen.jpg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/03/down-dog-jen-300x201.jpg" alt="" title="down dog jen" width="300" height="201" class="alignnone size-medium wp-image-1551" /></a>\n<strong>Downward Facing Dog Pose</strong>\nby Jennifer Arnold\n\nadho = downward\nmukha = facing\nsvana = dog\nasana = pose\n</u>\n</u>\n</u>\n</u>\n\n<strong>instructions: </strong>\n1.Begin on your hands and knees. Press your buttocks as far back onto your heels as you comfortably can. Stretch the arms forward. Let your hands be shoulders distance apart and your fingers spread wide, index fingers parallel with each other.\n\n2. Leaving your hands where they are, come back to all fours. Curl your toes under and with an exhalation, lift your sit bones up and back. Your knees will come off the ground and your legs will straighten. \n\n3. Keep your palms grounded as you press back through your legs. Find length in your spine and let your neck relax. Hold for 3 - 5 breaths. \n\n4.  Lower your knees to the ground, press your buttocks back towards your heels, relax your shoulders and let your head become heavy; rest here for several breaths. If comfortable re-approach once or twice more.  \n\n<strong>tips:</strong>\nOften times there is roundedness in the back when doing this pose. There are many reasons for this; tight hamstrings, hips, low back troubles....If you feel roundedness in your spine, take your hands and feet a bit wider and let your knees softly bend as you move your belly toward your thighs. This will create more length in the spine and openness in the shoulders.\n\n<strong>benefits:</strong>  \nAdho Mukha Svanasana stretches and opens the legs, back, and shoulders; strengthens the arms; restores energy; provides traction for the spine and brings some of the benefits of inversions including increased blood supply to the brain, stimulation of abdominal organs, and brings a general sense of relaxation.  As you practice, notice how you feel before, during, and after this pose. Can you begin to experience the great benefits of this asana?\n\n<em>Senior Iyengar teacher, Bobby Clennell writes, "If you have time to practice only one pose, make it Adho Mukha Svanasana." </em>\n', 'adho mukha svanasana', '<img src=\'http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/03/down-dog-jen-150x150.jpg\'> \n<strong>benefits: </strong>Senior Iyengar teacher, Bobby Clennell writes, "If you have time to practice only one pose, make it Adho Mukha Svanasana." ', 'publish', 'closed', 'open', '', 'adho-mukha-svanasana', '', '', '2016-11-10 20:24:46', '2016-11-11 01:24:46', '', 0, 'http://www.theyogasanctuary.biz/?p=1550', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (1557, 7, '2011-03-10 08:36:20', '2011-03-10 15:36:20', 'As we explore the yogic precepts for living, the third Yama (constraints that we observe in relationship to the world) is Asteya:non-stealing. Here are a few quotes from our teachers for you to reflect upon this month.\n\n<em><strong> "To one established in non-stealing, all wealth comes." - The Yoga Sutras of Patanjali, Sutra II.37</strong></em>\n\n"The desire to posses and enjoy what another has, drives a person to do evil deeds. (It) includes not only taking what belongs to another without permission, but also using something for a different purpose to that intented, or beyond the time permitted by its owner." <em>- BKS Iyengar, Light on Yoga  </em>\n\n"One who is trustworthy, because he does not covet what belongs to others, naturally has everyone\'s confidence and everything is shared with him, however precious it might be."<em> - TKV Desikachar, Heart of Yoga</em>\n\n"Through the practice of yoga, you come to feel confident and develop a feeling of wholeness and completeness; you are not likely to feel deprived or \'less than.\'  People steal because they feel deprived.  They try to make up for their deficits by depriving others." <em>- Sharon Gannon, Yoga and Vegetarianism</em>\n\n"When we feel connected to the vastness of life and are confident of life\'s abundance, we are naturally generous and able to practice the third yama, non-stealing (asteya)." <em>- Donna Farhi, Teaching Yoga</em>\n\n<em><strong>If we are completely free from stealing and greed, contented with what we have, and if we keep serene minds, all wealth comes to us. - Namaste! \n </strong></em> \n \n', 'asteya (non-stealing)', '"To one established in non-stealing, all wealth comes." - The Yoga Sutras of Patanjali, Sutra II.37', 'publish', 'closed', 'open', '', 'asteya-non-stealing', '', '', '2019-11-14 16:37:49', '2019-11-14 21:37:49', '', 0, 'http://www.theyogasanctuary.biz/?p=1557', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (1582, 7, '2011-04-07 08:37:47', '2011-04-07 12:37:47', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/04/parivrtta-uttanasana.jpg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/04/parivrtta-uttanasana-240x300.jpg" alt="" title="parivrtta uttanasana" width="240" height="300" class="alignright size-medium wp-image-1584" /></a>\n\n<strong>Revolved Standing Forward Bend</strong>\nby Jennifer Arnold\n\nparivrtta = revolved\nuttana = stretched out\nasana = pose\n</u>\n</u>\n</u>\n</u>\n\n<strong>instructions: </strong>\n1.Stand with your feet outer hips distance apart and the outer edges of your feet parallel with each other. Bring your hands to your hip creases, right where the thigh bone attaches to the hip joint.\n\n2. Inhale and lengthen up through your spine. Exhale, hinge at the hip creases and fold over the legs. Let your hands come to the ground in front of you.\n\n3. As you inhale, lengthen your spine and the sides of your waist forward, rising up to the fingertips. With an exhalation, bring your left hand to the outside of your right ankle and your right hand to your sacrum - the very back of your pelvis - with your palm down. \n\n4.  Lengthen through your spine once again, letting the sides of your waist be long. As you come to your next exhalation, gently pull with your left hand and rotate your belly and torso to the right. Be mindful the sides of the waist stay long, your hips balanced and your chest open.   \n\n5. Hold for 3 - 5 breaths. Inhale to come out of the twist. Pause in your forward fold. Repeat on the opposite side.  \n\n\n<strong>tips:</strong>\nTightness in the backs of the legs and buttocks can often limit our forward folds. This can make our knees bend and our spine round, collapsing the chest. If you find this happening to you, bring a block to the ground at its highest level about a foot in front of you. When you fold forward, bring your hands to the block instead of the ground. When you are ready to take the twist, center your left palm on the block and bring your right palm to your sacrum. Twist from here.\n\n<strong>benefits:</strong>  \nStretches the entire back body and the sides of the waist; stimulates the abdominal organs; brings flexibility to the spine; strengthens the abdominals; improves digestion; help to reduce fatigue and anxiety.\n', 'parivrtta uttanasana', '<img src=\'http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/04/rsz_parivrtta_uttanasana.jpg\'> \n<strong>benefits: </strong>Stretches the entire back body and the sides of the waist; stimulates the abdominal organs; brings flexibility to the spine; strengthens the abdominals; improves digestion; help to reduce fatigue and anxiety.\n', 'publish', 'closed', 'open', '', 'parivrtta-uttanasana', '', '', '2016-11-10 20:24:34', '2016-11-11 01:24:34', '', 0, 'http://www.theyogasanctuary.biz/?p=1582', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (1592, 7, '2011-04-07 08:41:46', '2011-04-07 15:41:46', 'This month our focus moves to the 4th Yama: Brahmacharya.  The Yamas are Patanjali\'s ethical codes on how to treat others.\n\n<strong>Brahmacharya</strong>\n<em>Brahma = truth; essential\ncharya = vehicle or means to \n\nA movement toward the essential; self-restraint; continence</em>\n<strong>Sutra II.38:</strong>\n\nA) By one established in continence, vigor is gained\n\nB) When one does not misuse sexual energy, one obtains enduring vitality resulting in good health.\n\nC) Upon the establishment of celibacy, power is attained.\n\nBrahmacharya is often loosely translated as celibacy.  Patanjali simply gives us the guidelines to preserve our vital energy.  We should control our perceptual senses, desires, and abstain even from thoughts of objects of desire through a firm control of one\'s mind, as well as through a controlled diet and sleep.  Brahmacharya cannot be attained if one indulges in too much sleep or food intake. \n\nThe Upanishads, a classical text from which Yoga stems, advises the student to marry and raise a family upon completing studies.   Therefore, it does not necessarily imply celibacy.  It is with moderation and self-restraint that we are able to move towards the essential.  It means responsible behavior with respect to our goal of moving towards the truth. Through restraint, we can free ourselves of desire and produce the highest individual vitality.  Practicing brahmacharya will make us happy, strong, healthy, wealthy, and blissful!\n\n</u>\n</u>\n\n<strong><em> "Tells us to use our sexual energy in a way that makes us feel more intimate not only with our partner but also will all of life." - Donna Farhi\n\nAll codes of law recommend marriage; "without experiencing human love and happiness, it is not possible to know divine love." - BKS Iyengar</em> </strong> \n \n', 'brahmacharya', '"By one established in continence, vigor is gained." - The Yoga Sutras of Patanjali, Sutra II.38\n', 'publish', 'closed', 'open', '', 'brahmacharya', '', '', '2019-11-14 16:37:49', '2019-11-14 21:37:49', '', 0, 'http://www.theyogasanctuary.biz/?p=1592', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (1599, 7, '2011-05-02 04:29:47', '2011-05-02 11:29:47', 'This month our focus moves to the 5th Yama: Aparigraha.  The Yamas are Patanjali\'s ethical codes on how to treat others.\n\n<strong>Sutra II.39:</strong>\n\nA)   When non-greed is confirmed, a thorough illumination of the how and why of one\'s birth comes\n\nB)   When one becomes selfless and ceases to take more than one needs, one obtains knowledge of why one was born\n\nC)  When refrainment from covetousness becomes firmly established, knowledge of the whys and wherefores of birth manifests.\n\nAparigraha is the non-accumulation of things.  It encourages us to consider our possessions, desires, and needs.  "The more we have, the more we need to take care of it.  The time and energy spent on acquiring more things, protecting them, and worrying about them cannot be spent on the basic questions of life." <em> - TKV Desikachar</em>\nPatanjali recommends that yogis should live a simple life based in moderation, rather than excessive consumption.  As a whole, in society, we have consumed far more than we need.  We often identify with what we have, need, and want.  By practicing aparigraha, and being free of desire, we can then direct all of the extra energy accumulated towards sadhana (spiritual practice).  This practice enables the mind to become calm and clear, by being free of desires and obligations.  Patanjali says that those who become established in aparigraha will come to have a deeper understanding of the karmic cycle and the connection between cause and effect will be revealed.\n\nAparigraha is also about living with generosity of spirit and action, giving without expecting something in return.  It is giving just for the sake of giving.  \n\n<em>Practice this Month:\n\n1.   Clean the house.  Find what no longer serves you.\n\n2.   How can I volunteer my time simply for the act of giving without "wanting" something in return?\n\n3.   Notice when you say "I need" and ask if it is really something that you need or just another desire.</em>', 'aparigraha', '"When non-greed is confirmed, a thorough illumination of the how and why of one\'s birth comes." - The Yoga Sutras of Patanjali, Sutra II.39', 'publish', 'closed', 'open', '', 'aparigraha', '', '', '2019-11-14 16:37:49', '2019-11-14 21:37:49', '', 0, 'http://www.theyogasanctuary.biz/?p=1599', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (1603, 7, '2011-05-02 04:52:25', '2011-05-02 08:52:25', '</u>\n</u>\n\n<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/05/trikonasana.jpg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/05/trikonasana-300x296.jpg" alt="" title="trikonasana" width="300" height="296" class="alignright size-medium wp-image-1607" /></a><strong>Extended Triangle Pose</strong>\nby Jennifer Arnold \n\n\nutthita = extended\ntri = three\nkona =  angle\nasana = pose\n \n</u>\n</u>\n\n<strong>instructions: </strong>\n1. Step your legs 3 ½ to 4 feet apart. Keeping your heels in line with each other, turn your right foot out 90 degrees and then turn your left heel away slightly. Energize your legs and actively press through the outside of your left foot. \n \n2. Allow the left hip to come forward a bit, as this will help keep your right knee safely aligned. Extend your arms out to the sides with your palms facing the ground. Soften the shoulders. \n\n3. Inhale and lengthen up through your spine; feel the sides of your waist lengthen. Exhale and tilt your pelvis to the right as you continue to lengthen the sides of your waist. Bring your right hand down to the ground outside of your right calf. \n\n 4. Feel your thighs rotating outward. Keep your legs strong as you spiral your chest upward. Let your neck be soft as you turn your gaze toward your left thumb. Be sure that your arms and torso are in the same plane as your legs. \n\n5. Hold for 3-5 breaths. Leading with the left hand, inhale up to stand. Repeat on the left side. \n\n<strong>tips:</strong>\nSometimes as we strive to bring our hand to the ground outside of the leg, we lose length in the sides of the waist. The side of the waist closer to the ground gets compressed and the side facing the ceiling becomes rounded. If you find this is happening to you, try to come out of the pose slightly, and bring your hand to your shin or on a block outside of the leg. This will help you find extension in the side waists and length in the spine. \n\n<strong>benefits:</strong>\nStrengthens and stretches the legs, spine, and back muscles; opens the hips, chest, and shoulders; calms the mind, brings a sense of groundedness, strength, and balance; helps improve function of reproductive and digestive organs. ', 'utthita trikonasana', '<img src=\'http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/05/trikonasana-front-page.jpg\'> <strong>benefits:</strong>\nStrengthens and stretches the legs, spine, and back muscles; opens the hips, chest, and shoulders; calms the mind, brings a sense of groundedness, strength, and balance; helps improve function of reproductive and digestive organs. ', 'publish', 'closed', 'open', '', 'utthita-trikonasana', '', '', '2016-11-10 20:24:22', '2016-11-11 01:24:22', '', 0, 'http://www.theyogasanctuary.biz/?p=1603', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (1630, 7, '2011-05-31 05:05:20', '2011-05-31 12:05:20', 'Last month we completed the 5 Yamas, Patanjali\'s ethical codes on how to treat others. This month our focus moves to the Niyamas.  The Niyamas are Patanjali\'s ethical codes on personal observances.  They are the rules of conduct that apply to individual discipline, while Yamas are universal in application.  There are 5 Niyamas, the first of which, Saucha, is the focus of this month.\n\n<strong>Niyamas: <em>personal observances, personal ethics</em> </strong>\n<em>"Niyamas are personal ethics necessary for taking care of and developing oneself in order to live a balanced life." </em>- Nicolai Bachman\n<em>"Compared with the yamas, the niyamas are more intimate and personal."</em> - TKV Desikachar \n</u>\n<strong>Saucha: <em>purity and cleanliness in the body, mind, and speech</em></strong>\n<em>"When cleanliness is developed it reveals what needs to be constantly maintained and what is eternally clean.  What decays is the external.  What does not is deep within us." </em>- TKV Desikachar \n<em>"The body is your temple.  Keep it pure and clean for the soul to reside in." </em> -BKS Iyengar\n</u>\nThe most common translation of saucha is cleanliness.  To cultivate purity of body and mind, saucha suggests treating your body like a temple.  It involves keeping things clean internally and externally: the physical body, the mind, and the soul.  When we are pure and clean, a sense of calm is naturally invoked.  \n\nBathing regularly, brushing our teeth, and using the neti pot all help purify the external body, while the practice of asana and pranayama (the 3rd and 4th limbs of yoga) purify the internal body.  The asana practice detoxifies the body and removes impurities. Pranayama oxygenates the blood and purifies the nerves. But even more important is cleansing the mind of  disturbing emotions and the intellect of impure thoughts.  This internal cleansing brings clarity, and <em>"then one is ready to enter the temple of his own body and see his real self in the mirror of the mind."</em> \n\nBesides purity of body, thought, and action, pure food is also necessary.  We want to keep our insides clean by eating sattvic (pure) foods from organic sources grown with respect for the earth and our environment.  The yogic diet is a vegetarian one, consisting of pure, simple, natural foods which are easily digested and promote health. Processing, refining and overcooking destroy the energy of food. It is best if we understand that the purpose of eating is to supply our being with Prana, the vital life energy.    \n\nThrough the practice of saucha, we learn about the physical body and discover that we are not just the physical body.  We are open to experiencing the purity at the eternal center of consciousness, and at the same time we allow that purity to radiate through our individuality.\n\n\n\n', 'saucha', '"When cleanliness is developed it reveals what needs to be constantly maintained and what is eternally clean.  What decays is the external.  What does not is deep within us."  - The Yoga Sutras of Patanjali, Sutra II.40', 'publish', 'closed', 'open', '', 'saucha', '', '', '2019-11-14 16:37:49', '2019-11-14 21:37:49', '', 0, 'http://www.theyogasanctuary.biz/?p=1630', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (1644, 7, '2011-05-31 05:05:26', '2011-05-31 09:05:26', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/05/parsva-prasarita.jpg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/05/parsva-prasarita-300x237.jpg" alt="" title="parsva prasarita" width="300" height="237" class="alignright size-medium wp-image-1650" /></a></u>\n<strong>Revolved Wide-Legged \nStanding Forward Fold </strong> \nby Jennifer Arnold \n</u>\nparsva = side\nprasarita = spread\npada =  leg\nuttana = stretched out\nasana = pose\n</u>\n</u>\n</u>\n\n<strong>instructions: </strong>\n1.Step your feet 3 ½ to 4 feet apart. Keeping your heels in line with each other, bring the outer edges of your feet parallel to the side of your mat.  \n\n2.Place your hands on your hip creases. Strengthen your legs by drawing up with the knees caps. On an inhalation, lengthen up through your spine and the sides of your waist. Lift your chest and draw your shoulders back and down. \n\n3.On an exhalation, fold forward from your hip creases. Bring your hands to the ground in front of you. As you hold your fold, inhale and lengthen through your spine and the sides of the waist. \n\n4.Bring your right hand to your sacrum (the back of your pelvis), palm down and fingers pointing toward the buttocks. As you exhale, rotate your torso to the right, bringing your left hand to the outside of your right ankle. \n\n5.Continue to lengthen the sides of the waist. Using your left hand to create resistance and your right hand for stabilization, continue to rotate the belly to the right while gently folding toward the right leg. \n\n6.Feel the length created on the left side of the waist while being mindful not to collapse the right side of the waist.  Hold for 3 - 5 breaths. Inhale release, unwind and come back to center. Approach left side. \n\n<strong>tips:</strong>\n1. Be mindful to fold from the hips and not the waist. \n\n2. If your hands do not comfortably reach the ground, use a block to bring the ground up to you. If you are using a block, instead of taking hold of the ankle, keep that hand centered on the block and rotate from there.\n\n 3. Sometimes as we rotate we lose our connection to the leg we are rotating away from. The hip collapses and the pelvis is no longer balanced. Be mindful to maintain equal strength in both legs and keep a lift in the hip you are rotating away from.\n\n<strong>benefits:</strong>\nStrengthens and stretches the muscles in the legs, back body, and torso; brings openness to the sides of the waist; massages the abdominal organs; flushes the spine and abdominal organs with fresh nutrients; relieves fatigue; removes sluggishness; calms the mind and brings a sense of groundedness.\n', 'parsva prasarita padottanasana', '<img src=\'http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/05/parsva_prasarita-front-page.jpg\'> <strong>benefits:</strong>\nStrengthens and stretches the muscles in the legs, back body, and torso; brings openness to the sides of the waist; massages the abdominal organs; flushes the spine and abdominal organs with fresh nutrients; relieves fatigue; removes sluggishness; calms the mind and brings a sense of groundedness.\n', 'publish', 'closed', 'open', '', 'parsva-prasarita-padottanasana', '', '', '2016-11-10 20:24:13', '2016-11-11 01:24:13', '', 0, 'http://www.theyogasanctuary.biz/?p=1644', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (1659, 7, '2011-06-29 14:13:17', '2011-06-29 21:13:17', '<img class="size-medium wp-image-6034 alignleft" src="http://theyogasanctuary.biz/wp-content/uploads/2011/06/Santosha-2-300x300.jpg" alt="contentment" width="300" height="300" />As we explore the yogic precepts for living, the second Niyama (personal ethics) is Santosha: contentment.\r\n\r\n<em><strong>"By contentment, the highest happiness is attained." - The Yoga Sutras of Patanjali, Sutra II.42</strong></em>\r\n\r\nContentment means being as we are without seeking happiness from external sources. The happiness we get from acquiring possessions is only temporary. We need to continually find new possessions to sustain this sort of happiness. There is no end to it. But true contentment leads to total happiness and bliss.\r\n\r\nSantosha is the experience of unconditional happiness, a state that allows us to find contentment in any situation. "If we depend on objects and activities for our happiness, like chocolate, shopping, napping, or even sticking to the poses we love most, we will constantly be searching outside of ourselves," says Yoga Master Cindy Lee. Contentment, or unconditional happiness, is independence from external conditions.\r\n\r\nContentment is learning to embrace what is right in front of you and to stop yearning for what is missing. When we recognize and accept that life is an ongoing process of learning, growing, and evolving, we are more inclined towards self-acceptance. This is santosha: to accept what happens. Once the mind is content, it is able to concentrate, and Samadhi (enlightenment) is attained.\r\n\r\n<strong>Meditation Practice on Santosha:</strong>\r\nCome into a comfortable seated posture, on the floor or in a chair. Close your eyes and allow yourself to relax by taking 10 slow, deep breaths. When you feel relaxed and comfortable, put your attention on your heart and for the next few minutes, think of all the things in your life that you could be grateful for. Just sit there quietly. As you think of the things you are grateful for, experience the warmth that gratitude brings into your heart. There is so much to be grateful for and the feeling of gratitude brings even deeper feelings of love, compassion, and understanding into your heart. Sit quietly with these feelings for a few minutes, and when you\'re ready, slowly open your eyes.\r\n\r\n<em>"Whatever happiness there may be in enjoyment in this world, and whatever greater happiness there may be in the celestial world, they do not amount to one sixteenth of the happiness attained from the cessation of desire." - The Yoga Sutras of Patanjali by Edwin Bryant</em>', 'Santosha: The Second Niyama', '"By contentment, the highest happiness is attained." - The Yoga Sutras of Patanjali, Sutra II.42', 'publish', 'closed', 'open', '', 'santosha', '', '', '2019-11-14 16:37:49', '2019-11-14 21:37:49', '', 0, 'http://www.theyogasanctuary.biz/?p=1659', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (1662, 7, '2011-06-29 14:27:43', '2011-06-29 18:27:43', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/05/parsvattonasana.jpg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/05/parsvattonasana-300x292.jpg" alt="" title="parsvattonasana" width="300" height="292" class="alignright size-medium wp-image-1663" /></a>\n<strong>Pyramid Pose </strong>\nby Jennifer Arnold \n\n\nparsva = side\nuttana = stretched out\nasana = pose\n</u>\n</u>\n</u>\n\n\n<strong>instructions: </strong>\n1. With your hands on your hips, step your feet 2 ½ to 3 feet apart. Keeping your heels in line with each other, turn your right foot out 90 degrees and left heel away about 45 degrees.\n\n2. Draw your left hip forward and your right hip back so that your hips are squared. Root down through all three points of both feet, bringing a bit more awareness to the outer left heel and the mound of your right big toe. Feel your connection to the earth.  \n\n3. Strengthen your legs by drawing up with your knee caps and hugging the outer thighs toward the inner thighs. Feel strength in your inner legs. \n\n4. Take your arms back and bring the palms together in reverse prayer position (palms together, fingers pointing toward the ceiling). Be sure to draw the shoulder blades together and the shoulders back and down. \n\n5. On an inhalation, lift up with your spine and the sides of your waist. On an exhalation, fold forward from the hip creases. Keep your feet grounded, your legs strong, your hips balanced, your torso centered, and your shoulders drawing back and down. \n\n6. Hold for 3 - 5 breaths. Inhale up to center. Repeat left side. \n\n<strong>tips:</strong>\nAs we are first learning this pose, it can be difficult to maintain all of the intricate alignments. Sometimes we lose our balance, our hips shift and the front leg\'s hip drops down, and our palms don\'t want to stay together. If you find this happening to you try these variations:\n\n1. Bring a block to either side of your right foot. Keep your hands on your hips when you fold and then bring the hands to the blocks. Work here to find balance in your hips, drawing back with the right hip and forward with the left.\n\n2. Instead of taking your hands into prayer position, bring the arms behind your back and hold your elbows. Remember to keep the shoulders drawing back and down as you fold. \n\n<strong>benefits:</strong>\nStretches legs, hips, spine, shoulders, and wrists; strengthens legs; tones abdominal organs; develops balance and stamina; improves circulation; quiets the mind; relieves anxiety and nervous tension.\n', 'parsvottanasana', '<img src=\'http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/06/front-page-parsvattonasana.jpg\'> <strong>benefits:</strong>\nStretches legs, hips, spine, shoulders, and wrists; strengthens legs; tones abdominal organs; develops balance and stamina; improves circulation; quiets the mind; relieves anxiety and nervous tension.\n', 'publish', 'closed', 'open', '', 'parsvottanasana', '', '', '2016-11-10 20:24:02', '2016-11-11 01:24:02', '', 0, 'http://www.theyogasanctuary.biz/?p=1662', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (1765, 7, '2011-08-09 11:39:08', '2011-08-09 18:39:08', 'As we continue to explore the yogic precepts for living, we turn our focus this month to the third Niyama (personal ethics): Tapas.\n\n<strong>"By austerity, impurities of body and senses are destroyed and occult powers gained." - The Yoga Sutras of Patanjali, Sutra II.43</strong>\n\nTranslated literally, Tapas means "to blaze," "to burn," or "heat." Tapas also refers to the focused and disciplined use of energy to restrain physical urges and actively pursue a higher purpose in life. With perseverance, austerity, awareness, and dedicated effort, bodily purification and spiritual enlightenment can be achieved. \n\n Tapas is directly related to the second Niyama, Santosha (contentment), our focus last month. The contentment of Santosha, writes Donna Farhi, "arises out of a realization that no matter how sticky and difficult life can be, when we stand in our center, our inner self remains essentially untouched. To remain centered in this awareness takes discipline and enthusiasm, and thus the fire or heat of spiritual practice (tapas), the third niyama, becomes a way of constantly clearing our slate of the daily residue that can color our perceptions."\n\nWith the flames of discipline and enthusiasm inspired by tapas, we burn off the negative energies that block the path towards spiritual evolution. Tapas acts like a bolt of lightning slicing through a darkened night, igniting everything in its path. The bolt burns away time and effort we waste on trivialities, allowing us to focus all our energy on life\'s necessities.  \n\nThe disciplined commitment of tapas also creates an austerity of being that continuously reveals more and more of our true nature. Viewed through the enthusiasm and passion of the third Niyama, every experience is an opportunity for self-realization. Tapas helps us direct our attention towards the discovery of our innermost truth. \n\nTapas can be explored in many ways, like meditation, fasting, and the disciplined practice of Yoga. This month, challenge yourself to be disciplined in one problematic area of your life that leads to a deeper state of the practice of Yoga.\n\n<em>"Tapas is derived from the root "tap" mean to blaze, burn, shine, suffer pain, or consume by heat. It therefore means a burning effort under all circumstances to achieve a definite goal in life. It involves purification, self-discipline and austerity. The whole science of character building may be regarded as a practice of tapas.... Life without tapas, is like a heart without love." -BKS Iyengar</em>', 'tapas', '"By austerity, impurities of body and senses are destroyed and occult powers gained." - The Yoga Sutras of Patanjali, Sutra II.43', 'publish', 'closed', 'open', '', 'tapas', '', '', '2019-11-14 16:37:49', '2019-11-14 21:37:49', '', 0, 'http://www.theyogasanctuary.biz/?p=1765', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (1770, 7, '2011-08-09 11:50:54', '2011-08-09 15:50:54', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/08/rsz_1revolved_triangle_bonnie.jpg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/08/rsz_1revolved_triangle_bonnie.jpg" alt="" title="rsz_1revolved_triangle_bonnie" width="250" height="332" class="alignright size-full wp-image-1772" /></a><strong>\n</u>\n\nRevolved Triangle Pose </strong>\nby Jennifer Arnold \n\nparivrtta = revolved\ntrikona= triangle\nasana = pose\n\n</u>\n</u>\n\n<strong>instructions: </strong>\n1. With your hands on your hips, step your feet 2 ½ to 3 feet apart. Keeping your heels in line with each other, turn your right foot out 90 degrees and left foot in about 60 degrees.\n\n2. Draw your left hip forward and your right hip back so that your hips are squared. Strengthen your legs by drawing up with your knee caps and hugging the outer thighs toward the inner thighs. Feel strength in your inner legs.  \n\n3. On an inhalation, lengthen your spine. On an exhalation, fold halfway forward. Keep length in your spine as you now begin to rotate your torso to the right. Continue to draw your right hip back, finding balance in your hips. Feel the sides of your waist lengthen. \n\n4. Bring your left hand to the ground outside of your right foot. As you spiral your chest upward, reach your right arm up toward the ceiling. Let your gaze be on the right thumb. \n\n5. Hold for 3 - 5 breaths. On an inhalation, unwind and rise back up to center. Repeat left side. \n\n<strong>tips:</strong>\nThere is often difficulty keeping both sides of the waist equally long and the chest tends to collapse in this pose. If you find this happening to you or if you feel unstable in the pose, bring a block at its highest level to the inside of your right foot and place your left hand on the block. As you gain proficiency in the pose, move the block to the outside of the right foot. Keep your legs strong and work on lengthening both sides of your waist and keeping your chest broad.   \n\n<strong>benefits:</strong>\nIncreases circulation to spine and abdominal organs; improves flexibility in spine, hips, and torso; strengthens legs and abdominal muscles; helps to relieve back pain; develops balance and concentration.\n', 'parivrtta trikonasana', '<img src=\'http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/08/front_revolved_triangle_bonnie.jpg\'> \n<strong>benefits:</strong>\nIncreases circulation to spine and abdominal organs; improves flexibility in spine, hips, and torso; strengthens legs and abdominal muscles; helps to relieve back pain; develops balance and concentration.\n', 'publish', 'closed', 'open', '', 'parivrtta-trikonasana-2', '', '', '2016-11-10 20:23:51', '2016-11-11 01:23:51', '', 0, 'http://www.theyogasanctuary.biz/?p=1770', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (1803, 7, '2011-08-30 15:40:03', '2011-08-30 22:40:03', 'As we continue to explore the yogic precepts for living, we turn our focus this month to the fourth Niyama (self-study): Svadhyaya.\n\n<strong>"Study, when it is developed to the highest degree, brings one close to higher forces that promote understanding of the most complex." - The Yoga Sutras of Pantanjali, Sutra II.44</strong>\n\nSvadhyaya, the practice of self-study and observation, has been translated many different ways. "Sva" means "self" or "belonging to me," while "Adhyaya" can mean "inquiry or examination," "to get close to something," "investigation," or "education." Svadhyaya encourages awareness and self-reflection, with the goal of discovering your true being and living an authentic life. \n\nThe observance of svadhyaya is as varied as its translations. It traditionally refers to the study of sacred texts, such as the Yoga Sutras themselves. All major religious texts, regardless of the faith represented, are considered valuable sources of enlightenment. Asana practice is also an opportunity for personal inquiry, as the postures are ideal moments in which to be quiet with ourselves and focus on our breath, bodies, emotions, and thoughts. What we learn about ourselves in these moments can add tremendous value to our lives. \n\nMeditation, an integral part of the Yogic path and one of the eight limbs prescribed in the Yoga Sutras, is also a common method of self-study, as it is dedicated solely to observing ourselves and exploring our minds without distraction in moments of stillness. Traditional meditation refers to the pursuit of self-knowledge through the practice of sitting quietly with the mind focused on a single object, like the breath or a particular sound (a mantra), but the intentional self-awareness of svadhyaya can be achieved in many ways.\n\n"The soul tends to be lured by those activities that will best illuminate it," explains Donna Farhi in Yoga Mind, Body & Spirit . "Because people are so different in their proclivities, one person may be drawn to write, while another will discover herself through painting or athletics. Another person may come to know himself through mastering an instrument, or through service at a hospice." You may find yourself drawn into self-reflection while playing music, hiking in the woods, knitting a sweater, or planting a seed in your garden. Ultimately, the form the self-study takes is not important. "As long as there is an intention to know yourself through it," Farhi concludes, "and the commitment to see the process through, almost any activity can become an opportunity for learning about yourself."\n\nThrough svadhyaya, we see ourselves more clearly. Svadhyaya offers the opportunity to look deeply at our behaviors, motivations, needs, and desires to discover our own essential being. This month, take the Donna Farhi quote above into consideration, and discover what facilitates svadhyaya for you - perhaps it is traditional meditation, perhaps it is jogging, perhaps it is sketching, perhaps it is something else - and ask yourself meaningful questions like "What are my priorities?" and "Where am I now, and what is my direction for the future?"\n\n<em>"I believe that the physical, mental, and spiritual aspects of the chakra system make it a fully comprehensive structure for self-study." - Alan Finger</em>', 'svadhyaya', '"Study, when it is developed to the highest degree, brings one close to higher forces that promote understanding of the most complex." - The Yoga Sutras of Pantanjali, Sutra II.44', 'publish', 'closed', 'closed', '', 'svadhyaya', '', '', '2019-11-14 16:37:49', '2019-11-14 21:37:49', '', 0, 'http://www.theyogasanctuary.biz/?p=1803', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (1806, 7, '2011-08-31 15:48:54', '2011-08-31 19:48:54', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/08/bhujangasana.jpg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/08/bhujangasana-300x156.jpg" alt="" title="bhujangasana" width="300" height="156" class="alignright size-medium wp-image-1809" /></a><strong>Cobra Pose </strong>\nby Jennifer Arnold \n\n\nbhujanga= serpent\nasana = pose\n</u>\n</u>\n</u>\n</u>\n\n<strong>instructions: </strong>\n1. Lie on your belly with your forehead on the ground. Place your hands, palms down, beside your upper ribs. Be sure that your elbows are pointing toward the ceiling and drawing together. Feel your shoulders pull gently away from your ears. \n \n\n2. With your toes pointing toward the wall behind you, stretch back through your legs. Keep your legs active and strong. Reach your tailbone toward your heels. Feel your pubic bone press into the ground and your belly hollow out. \n\n3. With an inhalation, begin to peel your chest away from the ground. Keep your shoulders heavy and your shoulder blades drawing down your back. Gently begin to straighten your arms as your chest lifts and broadens, while maintaining the connection of your pubic bone to the ground.  The elbows will remain slightly bent.  Keep your gaze forward. \n\n4. Hold for 3 - 5 breaths. Exhale and release back down. Rest your head on your forearms.  \n\n<strong>tips:</strong>\nFor some, this backbend might be a bit strong to start. If you are feeling any discomfort in your low back (lumbar spine), try keeping your forearms on the ground. Be sure that your elbows are directly under your shoulders and your forearms are parallel with each other. Press down through your palms, forearms, and elbows. Lift your chest from here. Remember - the key to this and all other backbends is to maintain the strength of your legs. So regardless of which variation you try, keep your legs strong!  \n\n<strong>benefits:</strong>\nIncreases flexibility in the spine; opens the chest; strengthens the back; stimulates thyroid, kidneys, and adrenals; improves digestion; teaches alignment and movements required for deeper backbends. \n \n', 'bhujangasana', '<img src=\'http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/08/front-bhujangasana.jpg\'> \n<strong>benefits:</strong>\nIncreases flexibility in the spine; opens the chest; strengthens the back; stimulates thyroid, kidneys, and adrenals; improves digestion; teaches alignment and movements required for deeper backbends. ', 'publish', 'closed', 'open', '', 'bhujangasana-2', '', '', '2016-11-10 20:23:37', '2016-11-11 01:23:37', '', 0, 'http://www.theyogasanctuary.biz/?p=1806', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (1870, 7, '2011-09-25 18:34:11', '2011-09-25 22:34:11', 'This article, written by Bonnie Yonker, was in the Feeling Fit Section of the Charlotte Sun (9/25/2011).  Enjoy!\n<a href=\'http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/09/prenatalarticle.pdf\'>prenatalarticle</a>', 'prenatal yoga article', '', 'publish', 'closed', 'open', '', 'prenatal-yoga-article', '', '', '2016-11-16 20:41:38', '2016-11-17 01:41:38', '', 0, 'http://www.theyogasanctuary.biz/?p=1870', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (1883, 7, '2011-10-02 17:59:31', '2011-10-02 21:59:31', 'This article written by Bonnie Yonker, was in the Feeling Fit Section of the Charlotte Sun (10/3/2011) in honor of Breast Cancer Awareness Month. For women battling breast cancer, yoga provides physical and mental relief by calming anxiety, relieving fatigue, boosting overall health, and much more...<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/10/read-the-full-article.pdf">read the full article</a>', 'yoga and breast cancer', '', 'publish', 'closed', 'open', '', 'yoga-and-breast-cancer', '', '', '2016-11-16 20:41:26', '2016-11-17 01:41:26', '', 0, 'http://www.theyogasanctuary.biz/?p=1883', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (1890, 7, '2011-10-03 16:28:29', '2011-10-03 23:28:29', 'As we continue to explore the yogic precepts for living, we turn our focus this month to the fifth and final Niyama: Isvarapranidhana. \n\n<em><strong>“…if we concentrate more on the quality of our steps along the way than on the goal itself, then we also avoid being disappointed if we perhaps cannot attain the exact goal that we had set for ourselves. Paying more attention to the spirit in which we act and looking less to the results our actions may bring us – this is the meaning of isvarapranidhana.” - TKV Desikachar, Heart of Yoga</strong></em>\n\nIsvarapranidhana is the fifth and last of the Niyamas of Patanjali\'s Yoga Sutras.  Isvarapranidhana, which translates most simply to “surrender,” describes the quality of intention and awareness that we bring to our actions.  More detailed translations of the word have interpreted it as “offering the fruits of one\'s actions to the Divine,” or as the two short translations of <em>pranidhana </em>(“surrendering”) and <em>Isvara </em>(“to a higher source”).  Isvara is understood to be beyond one form and yet expressed through all forms, a complex idea that is often represented as pure vibration by the sacred syllable OM.\n\n“Life is not inherently meaningful,” writes Donna Farhi in <em>Yoga Mind, Body & Spirit</em>.  “We make meaning happen through the attention and care we express through our actions.”  It is through isvarapranidhana that we expand our awareness and bring meaning to life.  When we learn to let go, to surrender, we gain a sense of perspective that allows us to recognize and receive the grace of being alive.  We accept that we are a part of everything, and trust that our higher selves will guide us along the correct path.\n\nTo many, the idea of surrender is unappealing and uncomfortable.  Surrender is a last resort, a weakness, a personal failing.  In the Yoga Sutras of Patanjali, however, surrender is a powerful practice that leads to the supreme unified state of Yoga: <em>samadhi</em>.  Isvarapranidhana shifts our focus from our narrow-minded obsession with “I” to a conscious recognition of a deeper state of being and reunites us with our true Selves.  Overcoming the distracting obstacles of our ego reveals our divine nature – peace, clarity, freedom, unconditional love.\n\nThe surrender of isvarapranidhana asks that we let go of the need to control all things and requires us to recognize that there is a force larger than ourselves, an extraordinary omnipresent power that resides in everyone and everything, that directs the course of our lives.  “Isvarapranidhana,” says Farhi, “means surrendering our personal will to this intelligence so we can fulfill our destiny.”  We must stay connected to this essence throughout our lives, every moment of every day, not just during moments of focused awareness.  This is the ultimate source of peace and meaning in our lives.\n\n<em><strong>"Through surrender the aspirant\'s ego is effaced, and . . . grace . . . pours down upon him like a torrential rain."  - BKS Iyengar, Light on the Yoga Sutras</strong></em>', 'isvarapranidhana', '', 'publish', 'closed', 'open', '', 'isvarapranidhana', '', '', '2019-11-14 16:37:49', '2019-11-14 21:37:49', '', 0, 'http://www.theyogasanctuary.biz/?p=1890', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (1893, 7, '2011-10-03 16:37:28', '2011-10-03 20:37:28', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/10/parivrtta-paschimottanasana.jpg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/10/parivrtta-paschimottanasana-169x300.jpg" alt="" title="parivrtta paschimottanasana" width="169" height="300" class="alignright size-medium wp-image-1896" /></a><strong>Revolved Seated Forward Fold</strong>\nby Jennifer Arnold\n</u>\n</u>\n\nparivrtta: revolved, reverse\npaschima: back\nuttana: stretched out\nasana: pose, posture\n</u>\n</u>\n\n\n<strong>instructions: </strong>\n1.	Sit on the ground with your legs stretched straight out in front of you. Bring your hands to the ground beside your hips. \n\n2.	As you inhale, lengthen your spine up towards the ceiling, reach through your heels and let your inner thighs sink. With an exhalation, bend forward from your hip joints and take hold of your feet. \n\n3.	With your next inhalation lengthen your spine a little longer as you draw your breastbone away from your navel. Feel your back become slightly concave. \n\n4.	Bring your left hand to the outer right foot, with your four fingers on the sole of the foot and your thumb on the top of the foot. Place your right hand on your sacrum (the back of your pelvis) and draw your right shoulder back. \n\n5.	Keep the sides of your waist long and your spine extending forward. As you exhale, rotate your torso to the right. \n\n6.	Hold for 3 – 5 breaths. Inhale to unwind and rise back up to center. Repeat on the other side. \n\n<strong>tips:</strong>\n1. The twist comes from the abdominal and back muscles, however by using the strength of the legs and the arms together you can deepen both the fold and the rotation. Remember to keep your legs strong and press away with the leg that you are holding. Pull gently with the hand that is holding the foot and let your elbow bend. As it comes down toward the ground, you can then press your elbow into your leg while simultaneously creating more length in the spine and deepening the rotation of your belly. \n\n2. If you are having difficulty catching your feet with your hands, use a strap to bridge the distance between your hands and feet. Instead of then catching your foot with the opposite hand, simply hold both ends of the strap with one hand while bringing the other to your sacrum. Work toward finding length in the spine while taking a gentle twist away from the arm holding the strap.\n\n<strong>benefits: </strong>\nWhile forward folds are generally quieting postures, by adding the twist to this fold the pose becomes quite invigorating. It stimulates the abdominal organs, tones the kidneys, rejuvenates the spine, and helps improve digestion and circulation.\n', 'parivrtta paschimottanasana', '', 'publish', 'closed', 'open', '', 'parivrtta-paschimottanasana', '', '', '2016-11-10 20:23:27', '2016-11-11 01:23:27', '', 0, 'http://www.theyogasanctuary.biz/?p=1893', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2061, 7, '2011-10-28 10:58:42', '2011-10-28 14:58:42', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/10/upavista-konasana1.jpg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/10/upavista-konasana1-300x111.jpg" alt="" title="upavista konasana1" width="300" height="111" class="alignright size-medium wp-image-2064" /></a><strong>Seated Wide-angle Forward Fold</strong>\nby Jennifer Arnold\n\nupavista: seated \nkona: angle \nasana: pose/posture\n</u>\n</u>\n\n<strong>instructions:</strong>\n1.	Sit on the floor with your legs extended in front of you. Bring your hands to the ground beside your hips and lift up tall through your spine.\n\n2.	Open your right leg out to the side, followed by your left leg, so that your legs are wide. Reach through your heels and press your thigh bones gently toward the ground.\n\n3.	With an inhalation, lengthen your spine up and lift your breast bone away from your navel. Leading with your chest, exhale and fold forward at your hips. Place your hands on the ground in front of you.\n\n4.	Pause here. Then inhale to lengthen your spine and create more space between the breast bone and navel. Be sure that your legs are still strong. If there is room, let your exhalation take you deeper into your fold, stretching your arms out in front of you.\n\n5.	Hold for 5 – 10 breaths, letting the breath move easily and comfortably. Inhale and, leading with your chest, lift up and come out of the fold.\n\n<strong>tips:</strong> \nTightness in the legs, hips, and groin can often limit the degree to which one can fold in this posture. This tightness can cause your chest to collapse (meaning that the space between your breast bone and navel shortens) and your spine to round. If you find this happening, come up and out of the fold.  Then, bring a block to the ground in front of you and place your hands on the block. Work here on creating length in your spine and openness in your front body. At the same time, work slowly on lengthening your leg muscles. Be mindful not to force your fold, as this can bring strain to the legs and lower back. Listen to your breath and let it guide you.\n\n<strong>benefits: </strong>\nStretches the hamstrings, inner legs, and back body; increases circulation to the pelvic region; helps to regularize menstrual flow; calms the nerves and quiets the mind; helps to reduce migraine headaches. \n\n\n', 'upavista konasana', '', 'publish', 'closed', 'open', '', 'upavista-konasana', '', '', '2016-11-10 20:23:11', '2016-11-11 01:23:11', '', 0, 'http://www.theyogasanctuary.biz/?p=2061', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2075, 7, '2019-10-01 07:45:54', '2019-10-01 11:45:54', '<img class="wp-image-6659 alignleft" src="https://www.theyogasanctuary.biz/wp-content/uploads/2017/03/rsz_asana.png" alt="asana-yoga-pose" width="351" height="351" /><img class="alignright size-thumbnail wp-image-2077" title="padmasana" src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/11/padmasana-150x150.jpg" alt="" width="150" height="150" />You may already be familiar with the word “asana,” as it is the term used to describe the postures taken during a yoga practice. In fact, asana has two meanings: it is both the place where a yoga practitioner sits, and the manner in which he or she sits. This duality is reflected in the word\'s two literal translations - “seat” and “posture.”\r\n\r\nAsana has a complex history in the Yogic tradition. The Vedas, India\'s oldest scriptures, do not contain the word “asana,” though they do include the verbal root “as.” In Sanskrit, “as” is translated into “to sit” or “to be.” “Asana” appears in its fuller form later, in the middle Upanishads, where it refers only to the postures assumed during meditation. Then, the meaning of asana transformed again, with the emergence of Tantra and its focus on using posture to intensify prana, the vital life force. Finally, with the development of Hatha Yoga in 1000 CE, asana took on its most widely-known meaning.\r\n\r\nOf the 196 Yoga Sutras of Patanjali, only 3 mention asana. Asanas should be steady and comfortable, the Sutras dictate, and can only be mastered once the Yogi learns to let go of the natural tendency for restlessness and begins to meditate on the infinite. “Once asana is mastered,” say the Sutras, “one is undisturbed by the dualities.”\r\n\r\nAsanas are the building blocks of more profound discoveries. In Hatha Yoga Pradipika, the most authoritative text on Hatha Yoga, Swami Svatmarama explains that asanas are described first because they are the first step of Hatha. With the steadiness and focus that asanas provide, the yoga practitioner can then progress to higher goals. “Yama &amp; Niyama...cannot be practiced,” says TKV Desikachar. “What we can practice are asanas and <a href="https://www.theyogasanctuary.biz/pranayama/">pranayama</a>, which make us aware of where we are, where we stand, and how we look at things.” It is through the practice of asanas, BKS Iyengar adds, that the body is made into a “fit vehicle for the spirit.”\r\n\r\n<strong><em>“Asana practice stimulates healing on many levels. Yes, it can help to heal injuries and bring strength and flexibility to muscles and joints, but, spiritually, the practice of asana can release us from avidya, which means ignorance of who we really are.” – Sharon Gannon, Yoga and Vegetarianism</em></strong>\r\n\r\nTry focusing on practicing each asana with greater awareness. Become more steady and more comfortable in the postures, and be mindful to experience each one fully. It is when we explore our edges and challenge our boundaries that the real magic happens.', 'The Third Limb of Yoga: Asana', '', 'publish', 'closed', 'open', '', 'asana', '', '', '2020-02-09 16:05:16', '2020-02-09 21:05:16', '', 0, 'http://www.theyogasanctuary.biz/?p=2075', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (6660, 7, '2019-11-16 16:34:40', '2019-11-16 21:34:40', '<img class="wp-image-6659  alignleft" src="https://www.theyogasanctuary.biz/wp-content/uploads/2017/03/rsz_asana.png" alt="asana-yoga-pose" width="351" height="351" /><img class="alignright size-thumbnail wp-image-2077" title="padmasana" src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/11/padmasana-150x150.jpg" alt="" width="150" height="150" />You may already be familiar with the word “asana,” as it is the term used to describe the postures taken during a Yoga practice. In fact, asana has two meanings: it is both the place where a Yoga practitioner sits, and the manner in which he or she sits. This duality is reflected in the word\'s two literal translations - “seat” and “posture.”\r\n\r\nAsana has a complex history in the Yogic tradition. The Vedas, India\'s oldest scriptures, do not contain the word “asana,” though they do include the verbal root “as.” In Sanskrit, “as” is translated into “to sit” or “to be.” “Asana” appears in its fuller form later, in the middle Upanishads, where it refers only to the postures assumed during meditation. Then, the meaning of asana transformed again, with the emergence of Tantra and its focus on using posture to intensify prana, the vital life force. Finally, with the development of Hatha Yoga in 1000 CE, asana took on its most widely-known meaning.\r\n\r\nOf the 196 Yoga Sutras of Patanjali, only 3 mention asana. Asanas should be steady and comfortable, the Sutras dictate, and can only be mastered once the Yogi learns to let go of the natural tendency for restlessness and begins to meditate on the infinite. “Once asana is mastered,” say the Sutras, “one is undisturbed by the dualities.”\r\n\r\nAsanas are the building blocks of more profound discoveries. In Hatha Yoga Pradipika, the most authoritative text on Hatha Yoga, Swami Svatmarama explains that asanas are described first because they are the first step of Hatha. With the steadiness and focus that asanas provide, the Yoga practitioner can then progress to higher goals. “Yama &amp; Niyama...cannot be practiced,” says TKV Desikachar. “What we can practice are asanas and pranayama, which make us aware of where we are, where we stand, and how we look at things.” It is through the practice of asanas, BKS Iyengar adds, that the body is made into a “fit vehicle for the spirit.”\r\n\r\n<strong><em>“Asana practice stimulates healing on many levels. Yes, it can help to heal injuries and bring strength and flexibility to muscles and joints, but, spiritually, the practice of asana can release us from avidya, which means ignorance of who we really are.” – Sharon Gannon, Yoga and Vegetarianism</em></strong>\r\n\r\nTry focusing on practicing each asana with greater awareness. Become more steady and more comfortable in the postures, and be mindful to experience each one fully. It is when we explore our edges and challenge our boundaries that the real magic happens.', 'The Third Limb of Yoga: Asana', '', 'inherit', 'closed', 'closed', '', '2075-revision-v1', '', '', '2019-11-16 16:34:40', '2019-11-16 21:34:40', '', 2075, 'https://www.theyogasanctuary.biz/2075-revision-v1/', 0, 'revision', '', 0); 
INSERT INTO `wp_posts` VALUES (2109, 7, '2011-11-21 13:12:03', '2011-11-21 20:12:03', 'As Thanksgiving nears, the mind and heart are invited to consider gratitude, the emotion of expressing appreciation. This week, we become more aware of the people, things, and situations for which we are thankful. The practice of cultivating gratitude is part of the science of positive psychology. Studies have found that gratitude can increase levels of well-being and happiness in those who cultivate it.\r\n\r\nBut we don’t need science to prove that gratitude feels good. Sit for a moment and think about the things you are most grateful for. The things that first come to mind might be family, close friends, a stable career, fulfilling activities, a comfortable home, or good health. Feeling grateful for these things brings about a sense of happiness and fulfillment. When cultivating gratitude, this is a great place to start.\r\n\r\nNow, let’s take the practice one step further: Once you’ve experienced gratitude for those things most dear to you, begin to expand your gratitude to those things you might not consider as deserving much thanks. You might be grateful that the grocery store is close to your home. Or, you might cultivate gratitude when you finish a yoga class, being thankful to yourself for giving the time and space to practice. Giving thanks for these everyday events will help you to notice the small things you might usually take for granted.\r\n\r\nNext, take your cultivation of gratitude to the next level: Try to be thankful for the not-so-pleasant things in life. You might be thankful for that fifth red light (in a row!), because it helped you cultivate patience, and possibly saved you from an accident. Or, you might be thankful for that overly talkative relative, because you know that, despite the excessive chattiness, she would be there for you if you needed her. In your yoga practice, cultivate gratitude for your most nemesis of poses. Be thankful for the lessons the asana brings you, or for those lessons that have not yet revealed themselves. This will help deepen your practice.\r\n\r\nCultivating gratitude for the little things, the big things, and the difficult things, has the potential to change your perspective in a very positive way. Many experts recommend maintaining a gratitude journal, a notebook in which you record the things you are grateful for each day. You could also make it a habit to share with your family the things you are thankful for each night at dinner, taking your Thanksgiving tradition into the rest of your year.', 'gratitude', '', 'publish', 'closed', 'open', '', 'cultivate-gratitude', '', '', '2016-11-16 21:57:01', '2016-11-17 02:57:01', '', 0, 'http://www.theyogasanctuary.biz/?p=2109', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2145, 7, '2011-12-06 15:29:14', '2011-12-06 20:29:14', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/12/savasana1.jpg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2011/12/savasana1-300x121.jpg" alt="" title="savasana1" width="300" height="121" class="alignright size-medium wp-image-2148" /></a>\n<strong>Corpse Pose or Final Relaxation</strong>\nby Jennifer Arnold\n\nsava: corpse \nasana: pose/posture\n\n<strong>instructions:</strong>\n1.	Lie on your mat and extend your legs out long with your heels a little wider than your hips. \n\n2.	Take your arms about five to eight inches away from your torso and turn your palms up to the ceiling. Softly draw your shoulders down and away from your ears. \n\n3.	Let your eyes close and draw your awareness inward. Scan your body from the soles of your feet to the crown of your head.  Make any adjustments necessary to find balance and comfort. Then allow a stillness to come to the body, releasing the desire to move. \n\n4.	Let your breath move naturally, at its own rhythm. Feel the sensation of heaviness wash over and through you. Relax the muscles in your legs, your torso, and your arms. Feel as though your muscles are letting go of your bones; your bones drop into the support of the earth. Soften the muscles around your neck and throat. Release the hinge of your jaw and the root of your tongue. Relax the muscles in your cheeks, around your eyes, between your eyebrows, and across your forehead. Let your eyes sink deeper into the eye sockets. Notice a sense of calm move through you. \n\n5.	Notice the stillness and the silence that begins to arise from within…Stay for as long as comfortable.\n\n<strong>tips:</strong>\nSavasana is about letting go and releasing the physical body. Discomfort in the body can make that very difficult. If you are experiencing any pain or dis-ease, particularly around the low back or knees, use a blanket or bolster to support your knees. If your discomfort is around the neck, use a blanket to support the head. Be mindful with this support though. Make sure that you maintain the natural curve of your neck and that the blanket doesn’t lift the forehead higher than the chin.  Ideally, the face is parallel to the ceiling. You might also consider covering your body with a blanket or even using an eye pillow.\n\n<strong>benefits:</strong>\nRestores the body and mind; engages the parasympathetic nervous system thereby helping to lower blood pressure, improve the digestive, respiratory, and immune systems; lowers overall levels of stress, bringing calmness to the mind and reducing anxiety.\n\nBKS Iyengar writes about Savasana: <em>“By remaining motionless for some time and keeping the mind still while you are fully conscious, you learn to relax. This conscious relaxation invigorates and refreshes both body and mind. But it is much harder to keep the mind than the body still. Therefore, this apparently easy posture in one of the most difficult to master.”</em>', 'savasana', '', 'publish', 'closed', 'open', '', 'savasana', '', '', '2016-11-10 20:22:58', '2016-11-11 01:22:58', '', 0, 'http://www.theyogasanctuary.biz/?p=2145', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2153, 7, '2019-10-05 15:38:38', '2019-10-05 19:38:38', '<img class="wp-image-6661 alignleft" src="https://www.theyogasanctuary.biz/wp-content/uploads/2011/11/rsz_pranayama.png" alt="pranayama-breath-control" width="364" height="364" />The word pranayama contains two parts: prana and ayama. Prana refers to the life force, vitality, or energy that sustains us, and indeed, sustains the entire universe. Ayama means “extension” or “expansion.” Pranayama, therefore, means “extension of life force.” Prana is carried on the breath, the breath acts as a vehicle for prana as it flows through the body. In the ancient yogic text, Hatha Yoga Pradipika, it is stated that breath is the key to ultimate emancipation. If you have felt the sense of peace a calm breath can bring, certainly you have tasted this freedom.\r\n\r\nPranayama, as the fourth limb of yoga, comes after <a href="https://www.theyogasanctuary.biz/asana/">asana</a>, the third limb, for good reason. Asana practice, the physical postures of yoga we are all familiar with, prepares the body to sit for pranayama. It is most common for pranayama to be practiced while seated with an erect spine, the correct body alignment for proper flow of prana within the body. For most people, sitting for even short periods of time can be uncomfortable. With regular asana practice, however, this discomfort is alleviated.\r\n\r\nThough breath control is used as a practice of pranayama, prana itself cannot be controlled. Rather, breath control helps to remove blockages so that prana can flow freely throughout the body. "Prana is distributed throughout the body along nadis, or channels, that are similar to (but are not the same as) the pathways of nerves that run throughout the body. When prana is blocked, energy cannot flow and disease and imbalance set in. When prana is flowing through every cell of the body, we are vital, radiant, strong, healthy, and clear in thought, speech, and action," states Alan Finger.\r\n\r\nPranayama usually begins with a few minutes of simply observing the breath. This practice alone—noticing the breath and how the body moves in response to the breath—will automatically bring a sense of ease to the breath, and more importantly, to the mind. Once the breath is flowing with ease, any one of a number of pranayama practices can be used. The ujjayi breath, or victorious breath, is a wonderful breath practice to begin with, because it can be easily incorporated into an asana practice. The ujjayi breath involves a slight constriction of the throat, which serves to modulate the flow of breath into and out of the lungs. Essentially, it helps to lengthen, or extend, the breath.\r\n\r\nConstriction of the larynx during ujjayi breathing also adds sound to the breath. With each inhalation and exhalation, the ujjayi breath has the sound of a sigh, or waves breaking on the beach. The addition of sound in this pranayama practice is particularly helpful in keeping the mind in the moment, giving the mind a place to focus. To practice ujjayi:\r\n\r\n1. Sit in a comfortable posture such as sukhasana (easy pose) or virasana (hero pose). Ujjayi can even be practiced while reclined, or seated in a chair, being careful to maintain an erect spine.\r\n2. Inhale through the nose and exhale through the mouth creating the sound “haaa,” as if you were whispering.\r\n3. Feel the swirl in the back of the throat. Practice this a few breaths.\r\n4. Halfway through your next exhalation, close your mouth, continuing the same sound as the air goes out through your nose instead of your mouth. Practice it a few times. Each time, close your mouth a little sooner until the mouth is no longer open as you are exhaling.\r\n5. Once you are comfortable on the exhalation, try to create the same soft sound on the inhalation. David Swenson recommends gently smiling as you feel the air swirl in the back of the throat.\r\n\r\nJust as asana prepares the body for pranayama, pranayama assists the mind in the practice of <a href="https://www.theyogasanctuary.biz/pratyahara/">pratyahara</a>, or withdrawal of the senses, the fifth limb of yoga. Through the eight limbs of yoga, we see how one limb unfolds to reveal the next, and truly, the practice of yoga reveals itself.', 'The Fourth Limb of Yoga: Pranayama', '', 'publish', 'closed', 'open', '', 'pranayama', '', '', '2019-11-16 17:34:19', '2019-11-16 22:34:19', '', 0, 'http://www.theyogasanctuary.biz/?p=2153', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2188, 7, '2011-12-27 13:05:27', '2011-12-27 18:05:27', 'Continuing our Pranayama focus this month, we move to the cooling breath, or Sitali Pranayama. The Sanskrit word sita means “cool,” describing the refreshing effect of Sitali. Usually this breath is practiced in the summertime as a way to cool the body, but during the holiday season people tend to get “firey,” or hot-headed, dealing with long to-do lists and little time to complete them. Sitali helps to cool the nervous system, making it the perfect breath to practice this holiday season. \n\nSitali can be practiced when you need it. If you feel the need for a cool off—physically, emotionally, or mentally—Sitali Pranayama is the breath for you. Feel free to practice this breath at any time, whether before or after Asana practice, or even on its own at any time during the day. To practice Sitali:\n\n1.	Sit in padmasana (lotus pose), sukhasana (easy pose), or virasana (hero pose). You can also sit comfortably in a chair with the spine erect. \n2.	Curl the edges of the tongue, creating a tube, or straw, and forming the mouth into the shape of an O while closing the lips around the tongue. \n3.	Inhale through the mouth, letting the air pass through the tube, cooling the tongue and throat. \n4.	Exhale either through the mouth, or through the nose.\n5.	Continue Sitali Pranayama for 1–3 minutes, or for a set number of breaths to maintain focus.\n\nIf you are unable to curl your tongue for Sitali, Sitkari Pranayama (teeth-hissing breath) can be practiced to attain a similar cooling effect of the breath. To practice Sitkari:\n\n1.	 Separate the lips and teeth a bit, and place the tongue lightly in the space between the teeth so that air flows over the tongue as you inhale. \n2.	Exhale either through the mouth or through the nose. \n\nUsing Sitali or Sitkari Pranayama will help to cool the firey pitta dosha that creeps in during the holidays. If you find yourself getting caught up in the holiday hubbub—stressed, emotional, or over stimulated—invite the cooling Sitali breath to your yoga practice. \n', 'cool your nerves with sitali', '', 'publish', 'closed', 'open', '', 'cool-your-nerves-with-sitali', '', '', '2016-11-16 21:48:45', '2016-11-17 02:48:45', '', 0, 'http://www.theyogasanctuary.biz/?p=2188', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2197, 7, '2019-10-15 13:45:52', '2019-10-15 17:45:52', '<img class="wp-image-6665 alignleft" src="https://www.theyogasanctuary.biz/wp-content/uploads/2011/12/rsz_pratyahara.png" alt="sense-withdrawal" width="338" height="338" />Pratyahara is, simply put, the withdrawal of the senses, or “to withdraw oneself from that which nourishes the senses,” according to T.K.V. Desikachar, the son of the man responsible for bringing yoga to the West, Krishnamacharya. Desikachar goes on to say that, “The senses entice us to develop cravings for all sorts of things. In Pratyahara we try to put the senses in their proper place, but not cut them out of our actions entirely.”\r\n\r\nThe senses are likened to honeybees following the queen bee. Where the queen bee goes, the honeybees will follow. Likewise, where the senses go, the mind will follow. The literal Sanskrit translation of pratyahara is, “to draw toward the opposite.” This means that, instead of following the senses, the mind is able to turn inward, simply observing without desire. Iyengar states, “The ability to withdraw our senses and so control the noisy mind may sound like a kill-joy, but in reality it restores the pristine flavors, textures, and discoveries that we associate with the innocence and freshness of childhood.” Pratyahara is like curiosity at its purest.\r\n\r\nPratyahara comes not by forcing the withdrawal from sensory inputs, but rather, from naturally letting go. Desikachar says, “Pratyahara happens by itself—we cannot make it happen, we can only practice the means by which it might happen.”\r\n\r\nThe practice of pratyahara begins with pranayama, or breath control (the fourth limb). With pranayama, the mind turns inward, and desires can be controlled. When the breath becomes labored or uneven, the senses have gained the upper hand. It is through practice of <a href="https://www.theyogasanctuary.biz/asana/">asana</a> and <a href="https://www.theyogasanctuary.biz/pranayama/">pranayama</a> that pratyahara is achieved. And with pratyahara, <a href="https://www.theyogasanctuary.biz/dharana/">dharana</a>, or concentration—the sixth limb of yoga—can be attained.\r\n\r\nIn today’s world, we are ultra-stimulated, no doubt about it. The practice of pratyahara is especially important in modern days. Our senses are stimulated at every turn. Take some time throughout your day to notice how your mind follows the next new thing. Then notice where the mind goes. Notice what desires or aversions come up as a result. Can you begin to release your mind’s reaction to each and every new encounter, instead simply observing without judgment that which goes on around you? It’s not an easy practice, but if you tune into your breath instead of entertaining each new idea, you will have tasted pratyahara.\r\n\r\n&nbsp;\r\n\r\nEnjoy this guided meditation themed around pratyahara and the muting of one\'s senses.\r\n\r\n[embed]http://soundcloud.com/user-81771118/pratyahara-meditation[/embed]', 'The Fifth Limb of Yoga: Pratyahara', '', 'publish', 'closed', 'open', '', 'pratyahara', '', '', '2019-12-08 16:36:23', '2019-12-08 21:36:23', '', 0, 'http://www.theyogasanctuary.biz/?p=2197', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2201, 7, '2011-12-29 13:49:41', '2011-12-29 20:49:41', '<iframe src="http://www.youtube.com/embed/RvJcs74xp-0?rel=0" width="640" height="360" frameborder="0" allowfullscreen="allowfullscreen"></iframe>', 'virasana video', '', 'publish', 'closed', 'open', '', 'virasana-video', '', '', '2016-11-10 20:19:47', '2016-11-11 01:19:47', '', 0, 'http://www.theyogasanctuary.biz/?p=2201', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2206, 7, '2012-01-15 09:26:55', '2012-01-15 16:26:55', '<img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2012/01/eddie-moran-225x300.jpg" alt="" title="eddie moran" width="225" height="300" class="alignleft size-medium wp-image-2232" /><strong>EDDIE MORAN</strong>\n\nMy first encounter with yoga happened quite by chance. I, like many men, thought that yoga was not quite the thing for guys. I was at the gym working out with some friends and we took a yoga class on a whim. Bonnie happened to be the instructor of that class. Guys, let me tell you, if you think yoga is not for men, try it and you\'ll be \nsurprised. I have been doing yoga ever since that first class seven years ago. Bonnie went on to establish The Yoga Sanctuary, and I followed her because of the quality instruction. \n\n</u>\nMy name is Ed Moran, but call me Eddie. I am 68 years young and originally from Yonkers, New York. I have been married 42 years to Karen, a wonderful woman and mother of our children. I am a U.S. Navy veteran and a retired professional firefighter. I try to practice yoga four times a week at The Yoga Sanctuary, and I also practice at home when I can find the time. I attend several different classes of mixed level yoga, including the recently added Yin Yoga, and the more challenging level two class. I feel that I make progress each time I attend.\n\nSince I\'ve started yoga, I have experienced an increased amount of flexibility, though this certainly didn\'t happen overnight. Learning to control my breath has helped me greatly in stressful situations in my life. I recommend yoga to everyone for this reason alone. Yoga has also managed to relieve a lot of the aches and pains that have come as a result of the wear and tear (including some serious injuries) of having been a firefighter. I have achieved range of motion in several joints that I never would have thought possible.\n\nOne of the most challenging aspects of yoga for me is learning to not be competitive while practicing. I played a lot of competitive sports throughout my life, and old habits are hard to overcome. But I\'m getting there! Yoga is not about "succeeding" or winning.\n \nOutside of The Yoga Sanctuary, I sometimes attend a class at the gym, or practice at home to yoga videos. I look for instructors who, just as the teachers at The Yoga Sanctuary, instinctively know where one needs some adjustment. When asked which yoga pose is my favorite, I would have to say that it\'s whatever the next pose in the practice is, no matter what it might be. So often it is something new and different, and that\'s what makes me return to yoga over and over-it\'s an ongoing learning experience. \n\nI am honored and very much humbled to have been chosen to be the Yogi of the Month. I consider my fellow yogis to be my friends and inspirations. And as for my favorite quote, I\'m going to have to go with that favorite American icon Porky Pig and say,"That\'s all folks!"\n', 'yogi of the month - january 2012', '', 'publish', 'closed', 'open', '', 'yogi-of-the-month-january-2012', '', '', '2016-11-08 19:06:50', '2016-11-09 00:06:50', '', 0, 'http://www.theyogasanctuary.biz/?p=2206', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2216, 7, '2012-01-15 09:32:21', '2012-01-15 16:32:21', '<strong>JENNIFER ARNOLD</strong>\n<strong>Favorite Yoga Instructor 2011, Natural Awakenings Magazine </strong>\n \n<em>Jennifer is our Director of Teacher Development, Organizer of Community Events, and is currently earning her 500-hour yoga teacher certification with Master Teacher Tias Little.  </em>\n\n\n<img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2012/01/jen-high-res-198x300.jpg" alt="" title="jen high res" width="198" height="300" class="alignleft size-medium wp-image-2234" />\nOver the years, I have come to realize that teaching yoga is truly the greatest possible thing that I could be doing with my life. I\'ve always been an idealist-when I was younger I wanted to change the world. As I\'ve gotten older I realize that we can\'t all be doctors or lawyers "fighting for the little guy." We can\'t all move to a faraway country to feed hungry children, invent the next greatest thing that will change lives, or even lead people to change the world. However, yoga allows me to do just that in my own small way right here in Punta Gorda. It is truly the greatest thing that I am capable of doing. \n\n</u>\n</u>\nI took my first yoga class as a senior in high school. I remember only a few things about that class. First, it was in someone\'s living room; second, we did some form of Shoulder Stand with no support (little did I know how important I would later find many different props in my own teaching); and third, I remember Savasana-very clearly. I was lying on the ground beside a coffee table in a dark room with my eyes closed. I felt like I was floating in the stars. I had the feeling that I was part of something more, something bigger than myself. \n\nMy more formal exploration in yoga began in 1998. After young-adult conversations with a friend about my curiosity of life\'s big questions (Who am I? Why are we here? What is my purpose?), he recommended yoga. I bought a book he suggested, and a few months later I went to classes taught by a teacher he recommended. That was the real beginning of my yogic path.\n\nAs yoga became more of a lifestyle for me than a hobby, many things began to change. Although I don\'t know if I would have said, "I\'m making these changes because I am practicing yoga," in retrospect I realize that I couldn\'t have become who I am without my practice. I was a waitress/bartender keeping very late hours- I smoked, I drank, and I certainly didn\'t eat very well. Now, instead of going to bed at 4 a.m., I\'m much more likely to wake up at that time. I haven\'t smoked in years, and while I do enjoy a glass of wine or sake with dinner, I certainly don\'t drink as much as I once did. Also, I haven\'t eaten beef, pork, or poultry in over two years. But most importantly, my ability to just be in the world with others, in relationships of all kinds, has blossomed. I am able to see myself and others more clearly and compassionately. Not always, of course, but I try to remember-it\'s all a practice!\n\nWhen I\'m not at The Yoga Sanctuary, well...it\'s yoga, yoga asana, yoga philosophy :)  \nI also love to make whatever I am doing an adventure. My fiancé and I spend a lot of time in bookstores, or exploring Sarasota, Fort Myers, or wherever. We try to experience everything we do like it\'s happening for the first time. I also love keeping up with my little nephews who are in upstate New York with the rest of my family. I love seeing photos of them and finding out about what they are up to every day!  Believe it or not, Facebook helps keep me in close contact with them.\n\n<strong>Some of my favorites:</strong>\n\n<strong>Favorite pose</strong> - Right now my go-to pose is Downward Facing Dog. It\'s like a cure-all pose. It\'s opening and invigorating when I need it to be, but also quiet and calming when I need it. My favorite short sequence is Down Dog to Standing Forward Fold to Legs Up-The-Wall. Together, these poses are like a warm bath-calming and restorative. \n\n<strong>Favorite book </strong>- Many books have influenced me over the years, and right now I am reading an amazing book called How To Be Sick by Toni Bernhard. It is an exploration of how to live with chronic illness or pain. There are no yoga poses in this book, but Toni\'s techniques for dealing with her own chronic illness have helped me relate to so many of our students\' experiences.\n\n<strong>Favorite food </strong>- That\'s easy. Sushi!\n\n<strong>My most challenging pose: </strong>As long as I can remember, Warrior I pose has been my greatest challenge.\n', 'teacher spotlight - january 2012', '', 'publish', 'closed', 'open', '', 'teacher-spotlight-january-2012', '', '', '2016-11-08 19:05:07', '2016-11-09 00:05:07', '', 0, 'http://www.theyogasanctuary.biz/?p=2216', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2240, 7, '2019-11-01 15:54:10', '2019-11-01 19:54:10', '<img class="wp-image-6668 alignleft" src="https://www.theyogasanctuary.biz/wp-content/uploads/2012/01/rsz_dharana.png" alt="concentration" width="330" height="330" />Dharana is the state of one-pointed concentration, when the mind is able to continuously focus on one object without distraction. The limbs leading up to dharana serve to build up to it: asana builds strength, making the body more comfortable; pranayama helps to build focus of the mind; and pratyahara helps remove sensory distractions so that in dharana, one-pointed concentration is achieved.\r\n\r\nDharana is the first limb of Samyama, the simultaneous practice of the three last limbs of yoga. With dharana the focus moves inward. According to Desikachar, “This is what happens in dharana: we create the conditions for the mind to focus its attention in one direction instead of going out in many different directions. We encourage one particular activity of the mind and, the more intense it becomes, the more the other activities of the mind fall away.” He goes on to say that this one point can be anything at all, but it is always just a single object.\r\n\r\nThe object of concentration could be a certain chakra (energy center), mantra (sound), mental image, or anything you choose. For example, when you sit quietly and maintain your focus only on the breath for an extended period of time, you are practicing dharana. At first, the mind will wander to all sorts of thoughts, but over time, with practice, the distractions fade and the mind becomes more focused.\r\n\r\nThe practice of dharana can be particularly helpful if you find yourself getting caught up in emotions. During such times, the mind fills with distracted thoughts, many not even based on reality. (Think of the last assumption you made when you were upset. Often, these assumptions are not even real, and thus, not based on reality.) Taking some time to detach from negative thought patterns by first practicing pranayama (to center), then pratyahara (to remove sensory distractions), and finally dharana, can be a great practice for times when your thoughts seem to overtake you.', 'The Sixth Limb of Yoga: Dharana', '', 'publish', 'closed', 'open', '', 'dharana', '', '', '2019-11-16 17:35:25', '2019-11-16 22:35:25', '', 0, 'http://www.theyogasanctuary.biz/?p=2240', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2246, 7, '2012-01-29 14:46:32', '2012-01-29 21:46:32', '<iframe src="http://www.youtube.com/embed/-6p5tHV0mN8?rel=0" width="640" height="480" frameborder="0" allowfullscreen="allowfullscreen"></iframe>', 'adho mukha svanasana video', '', 'publish', 'closed', 'open', '', 'adho-mukha-svanasana-video', '', '', '2016-11-10 20:19:15', '2016-11-11 01:19:15', '', 0, 'http://www.theyogasanctuary.biz/?p=2246', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2258, 7, '2012-02-13 11:16:08', '2012-02-13 16:16:08', 'Sometimes all we want is a nice quiet space to practice yoga. We come to class and set down our mat in the perfect spot—with plenty of space in every direction. We enter a relaxing posture as we wait for class to begin. Then, someone sets down her mat to our right, closer than we might like. Then, someone else sets their mat down to the left, closing in. Soon, the entire room fills up with mats squeezing closer and closer together until it seems like no one else could possibly fit—until someone else does. \n\nFor some people, a packed yoga class is anything but relaxing. Being so close to other yogi practitioners often invites distractions, and can even make you feel that others are invading your space. But before you decide to forgo your favorite class because it’s getting too crowded, perhaps a change of perspective might be in order.\n\nIt is said that yogis should be able to practice yoga in Times Square without distraction. What this means is that it shouldn’t matter where you practice, or the conditions of where you practice, for you to be able to find your breath and steady your mind. In yoga we come back to ourselves, so to speak. We draw inward so that what goes on outside of us remains simply that—outside of us. \n\nThe next time you find yourself in a crowded yoga class—or even a crowded place outside of yoga class—recognize that you may not have control over the conditions you are faced with, but you do have control over how you respond to those conditions. Instead of meeting the situation with unease, simply come back to your breath. Notice how your belly moves in response to your breath. Find ease with each exhale. Notice when your mind wanders and gently guide it back to your breath when it does. \n\nYou will begin to see that, although you may not have a lot of external space, you have a vast internal space, ready for exploration. Learning to use less-than-comfortable situations as a way to learn about ourselves, and practice our yoga, can be a powerful tool. \n', 'when yoga class is full', '', 'publish', 'closed', 'open', '', 'when-yoga-class-is-full', '', '', '2016-11-16 22:11:32', '2016-11-17 03:11:32', '', 0, 'http://www.theyogasanctuary.biz/?p=2258', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2264, 7, '2012-02-17 11:27:42', '2012-02-17 18:27:42', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2012/02/kathy-jouan.jpeg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2012/02/kathy-jouan-227x300.jpg" alt="" title="kathy jouan" width="227" height="300" class="alignleft size-medium wp-image-2266" /></a>\n<strong>KATHERINE JOUAN\nMA, LMT, Duke Integrative Health Coach\nMA35959</strong>\n</u>\n<em>Katherine is our Licensed Massage Therapist, Integrative Health Coach, and the founder of SimplyOrganix, a "live food" business that brings her passion for healthy food to the community. She is formerly of the Punta Gorda Club, which is why you may recognize her warm smile when you see her!</em>\n\n\n</u>\n</u>\nWhen I was very young I became fascinated with natural healing modalities. It began with a curiosity about nutrition, and it evolved from there. I have spent more than thirty years following this path through formal education, travel, research, and life experience. \n\nWith an Integrative Health Coach certification through Duke Medicine, a Master\'s degree in Mental Health Counseling, and a Certification in plant-based nutrition from Cornell University, my approach with Health Coaching is to meet the person where they are in life. I help them achieve what it is they need to achieve, leaving my agenda out of the mix. We all know what it is that we need to do to move forward in life. Sometimes it just takes the right person to really hear what we are saying and guide us through. \n\nAs a massage therapist, I enjoy the wide variety of people that I come in contact with. It never ceases to amaze me how everyone is able to reach a deep state of relaxation if all of the ingredients are in place. Massage is another tool to help you really get in tune with your body, and it supports the yoga practice well. By keeping the fascia stretched and the lymph flowing, one can go deeper into the practice. I offer a variety of massage therapies at The Yoga Sanctuary. \n\nOutside The Yoga Sanctuary, I get excited about many little things, dogs especially. I love dogs! I also love going new places and learning new things. I love hiking in the mountains, kayaking in the bay early in the morning, running the beach, and communicating with others. I am so curious about life in general and love to read and learn. There is so much to learn in this lifetime. I am sure that I will continue to evolve and grow until I leave this earth. \n\n<strong>A few of my favorites: </strong>\n\n<strong>Book:</strong> Hafiz Poetry. He writes with such humor and poignancy. \n<strong>Food:</strong> Anything with avocado!\n<strong>Yoga Posture: </strong>Pigeon \n  \n\n<em>Katherine also shared with us three tips on how to maintain optimal health:\n\n1.Create all-around balance in your life.\n2.Work toward eating to maintain an alkaline state.\n3.Simplify your life! </em>', 'staff spotlight - february 2012', '', 'publish', 'closed', 'open', '', 'staff-spotlight-february-2012', '', '', '2016-11-08 19:05:07', '2016-11-09 00:05:07', '', 0, 'http://www.theyogasanctuary.biz/?p=2264', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2277, 7, '2012-02-17 11:37:20', '2012-02-17 18:37:20', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2012/02/Sharon-Chasteen.jpg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2012/02/Sharon-Chasteen-224x300.jpg" alt="" title="Sharon Chasteen" width="224" height="300" class="alignleft size-medium wp-image-2278" /></a><strong>SHARON CHASTEEN</strong>\n\nSince 2003, my husband and I have lived in Port Charlotte. We live with a small black cat, Sabrina, who is kind enough to share her home with us. We are also the proud grandparents of three teenage girls. In my former life as a rehabilitation counselor, I devoted my working years to impacting (hopefully in a positive way) the lives of people with disabilities. One of my career highlights was the opportunity to testify before Congress in support of a bill designed to improve the working conditions for people in sheltered workshops.\n</u>\n</u>\nThe year 2010 was one of those years we all experience-stress piles up and we need to reach outside ourselves to deal with it. My mother died unexpectedly. My aunt, whom we assisted, died four days later. We were in the process of moving to another home. I was newly diagnosed with fibromyalgia, struggling with both the pain and the diagnosis itself. So I came to yoga hoping it could help without drugs, and began gentle classes three to four times a week. \n\nBy late 2010 I developed deep knots in most of the large muscles on the left side of my body. This intensified the pain I was already experiencing and made many activities difficult. I discussed treatment with my doctor and rather than physical therapy, I opted to add private yoga sessions with Jennifer. I believe in the mind-body connection and felt that the peaceful environment of The Yoga Sanctuary was a better choice for me.\n\nDuring this past year, with Jennifer\'s help, I have worked my way through some really difficult pain and I am continuing to make progress. The progress has not always been a straight line, but each set-back has been shorter and less severe. My quality of life has significantly improved. For example, I use the word "soreness" now more often than "pain" when describing how my body feels. \n\nFor me the greatest benefit of practicing yoga has been learning to use my breath to manage pain, to relax, and to let go of stress. The regular stretching of gentle yoga helps reduce the knotting in my muscles. But most importantly, I continue to improve without drugs. My favorite yoga pose is child\'s pose. I just love the way I can feel my muscles relaxing when I breathe into it.\n\nI am learning to talk about this illness without allowing it to be what defines me. I have found The Yoga Sanctuary to be a safe place to begin to share my experience with others. When I\'m not at The Yoga Sanctuary, I love to walk and be outside. I enjoy cooking and reading, and I love spending time with my husband.\n\n<em>And as my mother used to say: "Growing old is not for sissies!"</em>', 'yogi of the month - february 2012', '', 'publish', 'closed', 'open', '', 'yogi-of-the-month-february-2012', '', '', '2016-11-08 19:06:50', '2016-11-09 00:06:50', '', 0, 'http://www.theyogasanctuary.biz/?p=2277', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2283, 7, '2012-02-23 07:40:07', '2012-02-23 14:40:07', '<iframe src="http://www.youtube.com/embed/j3u35bE-gHc?rel=0" width="640" height="360" frameborder="0" allowfullscreen="allowfullscreen"></iframe>', 'sun breath video', '', 'publish', 'closed', 'open', '', 'sun-breath-video', '', '', '2016-11-10 20:18:33', '2016-11-11 01:18:33', '', 0, 'http://www.theyogasanctuary.biz/?p=2283', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2287, 7, '2019-11-05 08:04:25', '2019-11-05 13:04:25', '<img class="wp-image-6672 alignleft" src="https://www.theyogasanctuary.biz/wp-content/uploads/2012/03/rsz_dhyana.png" alt="meditation" width="347" height="347" />Dhyana builds on the previous limb, dharana (one-pointed concentration). Dhyana is meditation. Think of dhyana as the maintenance of dharana for longer periods of time. When the mind is focused on one object, or activity, without interruption, this is dhyana. Says B.K.S. Iyengar, “When the flow of concentration is uninterrupted, the state that arises is dhyana (meditation).”\r\n\r\nThe continued practice of dharana will eventually become dhyana. Dhyana is the second limb of Samyama, the simultaneous practice of the three last limbs of yoga. For meditation, Iyengar recommends placing concentration specifically on the breath because, “nothing penetrates deeper than breath or is more pervasive.” The breath is a common point of focus during meditation, as it is easily accessible—certainly, we can always come back to the breath.\r\n\r\nTo put dhyana into perspective, think about when you sit for meditation. Let’s say you begin to focus on the breath. Perhaps you choose to notice how the belly moves in and out with each breath. This moment of concentration is dharana. Then you think about how your foot feels—this is a distraction. Then back to the breath. Inhale. Exhale. Inhale. Exhale. Then you think about how you need to stop at the grocery store on the way home. You think about what you need to buy there. Then you notice your mind is distracted and guide it back to the breath. This is the mind. The mind is always on the go, chasing thoughts. Dharana seeks to rein the attention back to the moment—to one single point.\r\n\r\nWhen the moments of dharana become longer, say, a few minutes or more of maintaining your attention on the breath without distractions, the transition to dhyana has taken place. When the mind no longer chases each distracted thought, but rather remains concentrated on the object of choice, without interruption, dhyana is experienced. Dhyana opens up space, so to speak, for the calm that sets the stage for a deeper connection to be made in the next limb, Samadhi.\r\n\r\nNext time you sit for meditation, notice the stream of concentration. Do the moments of concentration alternate with many thoughts? Do you notice longer stretches of time when you are able to maintain your attention on your breath (or the object of your focus)? Observe the patterns without judgment. Remember, this is practice. It will always be just practice.', 'The Seventh Limb of Yoga: Dhyana', '', 'publish', 'closed', 'open', '', 'dhyana', '', '', '2019-11-16 17:35:48', '2019-11-16 22:35:48', '', 0, 'http://www.theyogasanctuary.biz/?p=2287', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2325, 7, '2012-03-09 11:21:43', '2012-03-09 18:21:43', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2012/03/sharon-fultz.jpg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2012/03/sharon-fultz-225x300.jpg" alt="" title="sharon fultz" width="225" height="300" class="alignleft size-medium wp-image-2329" /></a> </a><strong>SHARON FULTZ</strong>\n\nUpon arriving in Punta Gorda in December of 1981, I fell in love with the charm and quaintness of this beautiful area. I manage a restaurant that symbolizes the unique history and feel of Punta Gorda, and my second career as a tai chi instructor has become a very fulfilling and enlightening journey.\n\nMy first yoga experience was reading the book Yoga, Youth and Reincarnation by Jess Stern. I knew nothing about yoga or reincarnation, but youth was certainly beginning to sound appealing. My early study of yoga led me to understand that asana is only one limb of the 8 limbs that comprise yoga. The sense that there must be something more to life than ordinary, everyday routine spurred my search for that something more.\n\nI began attending classes at The Yoga Sanctuary in January 2008. From the very first class I found that yoga enhanced my life. I now practice yoga daily. I take the Yin class on Tuesdays and the Meditation class on Wednesdays, in addition to my home practice in which I incorporate sun breaths with my tai chi warm ups, and the study of yoga through books. \n\nYoga sustains me in all aspects of my life. When my foundation shifted in 2010 when my partner Kerry passed away, the love and compassion of my friends and fellow yogis at The Yoga Sanctuary was constant. \n\nPhysically, I have found that the yoga practice has helped me to release restrictions in my right hip and knee by letting go of my need to relax. The comfort and ease that is associated with the Yin practice is allowing muscles and connective tissue to relax. Through this practice I am learning to be kind to myself, and to others. \n\nYoga has also brought me a sense of easiness within my body. My posture has improved as my spine has become straighter. I am able to conquer anxiety through a balanced breath, and I am overcoming the depression that comes with the grieving process, of losing my partner of 30 years. Through mindful awareness I am more able to see the Himalayas of life, so to speak, become merely speed bumps. And I have learned that encouraging others, and myself, brings a positive outcome to most situations.\n\nOutside of The Yoga Sanctuary I like to spend time with my son, to read books, and to sit in a garden, listen to the wind, and dream. To challenge myself, I\'d like to become certified as a yoga instructor; I\'d like to become a competent, if not an accomplished, potter; I\'d like to do Ashtanga yoga; and to become more lighthearted.  And as the Dalai Lama says:\n\n<em>Never give up\nBe compassionate\nWork for peace\nAnd I say again\nNever give up\nNo matter what is going on around you,\nNever give up. </em>', 'yogi of the month - march 2012', '', 'publish', 'closed', 'open', '', 'yogi-of-the-month-march-2012', '', '', '2016-11-08 19:06:50', '2016-11-09 00:06:50', '', 0, 'http://www.theyogasanctuary.biz/?p=2325', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2337, 7, '2012-03-12 08:36:32', '2012-03-12 15:36:32', '<strong>Anne Moore</strong>\n <em>Annie is a 200 hour Registered Yoga Teacher, specializing in Yin Yoga.  She also just recently completed David Swenson\'s Teacher Training program for Ashtanga Yoga.</em>\n</u>\n<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2012/03/annie-pic.jpg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2012/03/annie-pic-225x300.jpg" alt="" title="annie pic" width="225" height="300" class="alignleft size-medium wp-image-2338" /></a>\n\nMy journey to yoga began in 2006, one of my most difficult years. I was a trial attorney with a busy litigation practice, a husband, and two kids. That year my litigation practice left me with no time for family, let alone for myself. In August, the perfect storm was brewing: I lost an important case; my husband moved to our farm to run our organic chicken business; my daughter and I moved into an apartment; my father died in September; and by the end of the year, I knew I had to close my law firm after 11 years of practice. Not my finest hour.\n</u>\n</u>\n</u>\nIn November I went on retreat at an ashram. I was already on a spiritual path, having developed a relationship with a higher power though my recovery from alcoholism in 1994. Because of this, I knew I was being opened up for a new and more meaningful life despite the seeming catastrophe occurring around me. \n\nIn 2007 I took a four week yoga class from a friend of mine, and later began practicing Ashtanga three or four times weekly. It was only on the mat that I felt the relief and peace that I needed to go on with my busy life. I realized I could no longer practice law the way I had for the last 19 years-pouring my heart, soul, and energy into a profession that thrived on derision, and in which there were only winners and losers. After leaving my employment, I began to come to my mat six or seven times a week, and my inner and outer strength grew. \n\nIn June of 2009, I went on a five day silent retreat and began learning about the Eight Limbs of Yoga. The philosophy of Patanjali\'s Raja Yoga resonated with me like nothing else I had studied before. When the Om Seva School of Yoga opened at the yoga studio where I practiced, I enrolled in a teacher training. \n\nEven as I learned how to teach yoga, I never saw myself as a yoga teacher. I merely wanted to immerse myself into my newfound joy. However, I received the book How Yoga Works, by Michael Roach. This fun little book is basically a parable of the Yoga Sutras and from it I learned that it is very much a part of the yogic tradition to share what you have been freely given, similar to a concept I had been taught in recovery-you can only keep what you are willing to give away.\n\nIn the summer of 2009 I moved to Englewood, Florida, and found The Yoga Sanctuary in 2010. When I met Bonnie and experienced the community there, I knew my practice had found a home. I began teaching yoga at The Yoga Sanctuary in 2011. I won\'t pretend it came natural or that I didn\'t feel, or still don\'t at times feel, uncomfortable up there. After all, I ask myself, what do I know about this very large and powerful experience called yoga? But then I remind myself to share with you, my students, what has been so lovingly and freely shared with me. And so I sit on my mat, smile at your open faces, and begin.  \n \n<strong>A few of my favorites:</strong>\n<strong>Book:</strong>  The Alchemist by Paulo Coelho, though I also love anything by Susan Howatch.\n<strong>Food:</strong> toasted homegrown tomato sandwich with butter and a smidgeon of sea salt.\n<strong>Yoga Pose:</strong> Ardha chandrasana.\n<strong>My most challenging pose is Bhujapidasana</strong>. \n', 'staff spotlight - march 2012', '', 'publish', 'closed', 'open', '', 'staff-spotlight-march-2012', '', '', '2016-11-08 19:05:06', '2016-11-09 00:05:06', '', 0, 'http://www.theyogasanctuary.biz/?p=2337', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2352, 7, '2012-03-15 10:29:04', '2012-03-15 14:29:04', '<img class="wp-image-6643 alignleft" src="https://www.theyogasanctuary.biz/wp-content/uploads/2012/03/breath.png" alt="begin_with_your_breath" width="285" height="190" />To find steadiness and ease in your yoga practice, the best place to begin is with your breath. The breath acts like a gauge of your practice. When the breath is labored —quick and shallow— this is a sign that you are pushing too hard, or not letting go enough, in your postures. When the breath flows long and steady, without interruption, your practice is where it should be. Let your breath guide you in this way.\r\n\r\nBy bringing your attention to the breath you are able to connect to the true essence of your practice. In fact, yoga practice begins with the breath. Let your breath be the first place you go in any asana. When you begin with the breath, and build from there, your practice will take on a new quality — an all-encompassing completeness that fills your entire practice, just as a full breath fills your entire lungs.\r\n\r\nThink about it. Do you ever find yourself holding your breath during a challenging yoga posture? What might happen if instead you breathed through it? By checking in with the breath again and again, you will begin to notice how you use the breath, and you’ll learn how to cultivate the quality of ease as you breathe. In this way, your yoga practice itself will take on a quality of ease, and from there will you build the foundation of steadiness.\r\n\r\nIn today’s world, we are very much outward-focused. Paying attention to our breath is an afterthought, if it’s even a thought at all. Yet taking a moment to check back in with the present by checking the breath-gauge will not only take your yoga practice to the next level, it can bring a sense of ease in your life off of the mat.\r\n\r\nWhether in yoga class or during a busy day off your mat, let your breath be the gauge that helps bring you more ease and steadiness. In your yoga practice, try to begin each posture by checking your breath. Off the mat, write the word “breathe” somewhere noticeable, and each time you look at it stop and take a moment to notice your breath. Then see where this practice takes you.', 'Your Breath is Your Gauge', '', 'publish', 'closed', 'open', '', 'the-breath-is-your-gauge', '', '', '2019-10-18 14:54:47', '2019-10-18 18:54:47', '', 0, 'http://www.theyogasanctuary.biz/?p=2352', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2357, 7, '2012-03-27 09:18:16', '2012-03-27 16:18:16', '<iframe src="http://www.youtube.com/embed/AKKs6jfobOg" width="640" height="360" frameborder="0" allowfullscreen="allowfullscreen"></iframe>', 'virabhadrasana II', '', 'publish', 'closed', 'open', '', 'virabhadrasana-ii', '', '', '2016-11-10 20:17:58', '2016-11-11 01:17:58', '', 0, 'http://www.theyogasanctuary.biz/?p=2357', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2366, 7, '2019-11-16 14:44:53', '2019-11-16 19:44:53', '<img class="wp-image-6675 alignleft" src="https://www.theyogasanctuary.biz/wp-content/uploads/2012/03/rsz_samadhi.png" alt="meditation-absorption " width="379" height="379" />The eighth limb of yoga is what we refer to as samadhi. Following <a href="https://www.theyogasanctuary.biz/dhyana/">dhyana</a>, or meditation, in which concentration is maintained for longer periods of time, samadhi involves the union of the meditator with the object of meditation. It unites the seer with the seen. As Iyengar put it, “We can see that we are divine and the self with a small “s” is replaced by the big “S” Self, as we truly understand at the core of our being that our individual soul is part of the Universal Soul.”\r\n\r\nIn essence, samadhi is the realization—not simply the thought or idea, but the true understanding—that we are all one. That you are reading about it right now does not mean you understand it, for samadhi cannot be explained in words. It can only be experienced.\r\n\r\nThus, the eight limbs of yoga provide the road map for realizing samadhi. But just as holding a road map does not assure you will reach your destination, so reading about the eight limbs of yoga does not assure you will reach samadhi. Integrate the ethical practices of the yamas and niyamas into your life. Attend to the physical practices of asana and pranayama to find comfort in your body and mind. These practices set the stage for the final four limbs of yoga to occur, leading to samadhi. Samadhi cannot be practiced, per se. Samadhi simply happens. Samadhi occurs when the proper conditions have been set allowing the mind to be free from disturbances so that it can know true reality.\r\n\r\nAccording to Desikachar, “In samadhi our personal identity—name, profession, family history, bank account, and so forth—completely disappears.” Whether you are interested in achieving samadhi or not, certainly the core goal of connecting to something greater—whether a higher power, a greater purpose, God, or to the energy that flows within and without us—is worth seeking. Whether you actually achieve it or not does not matter. Remember that it is the journey, not the destination, which we seek. So begin, simply, with your next breath. Inhale. Exhale.', 'The Eighth Limb of Yoga: Samadhi', '', 'publish', 'closed', 'open', '', 'samadhi', '', '', '2019-11-16 17:36:10', '2019-11-16 22:36:10', '', 0, 'http://www.theyogasanctuary.biz/?p=2366', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2373, 7, '2012-04-26 07:40:20', '2012-04-26 14:40:20', '<iframe src="http://www.youtube.com/embed/3Is17a1W3Ng" width="640" height="360" frameborder="0" allowfullscreen="allowfullscreen"></iframe>', 'utthita parsvakonasana', '', 'publish', 'closed', 'open', '', 'utthita-parsvakonasana', '', '', '2016-11-10 20:17:21', '2016-11-11 01:17:21', '', 0, 'http://www.theyogasanctuary.biz/?p=2373', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2376, 7, '2012-04-30 06:09:31', '2012-04-30 10:09:31', '<img class="size-medium wp-image-6164 alignleft" src="http://theyogasanctuary.biz/wp-content/uploads/2012/04/chakra-300x300.jpg" alt="chakra" width="300" height="300" />Chakras are the seven main vortexes of energy, or prana, which correspond to different areas of the body. They begin at the <a href="http://theyogasanctuary.biz/muladhara-chakra/">pelvic floor</a>, move up through the <a href="http://theyogasanctuary.biz/svadhistana-chakra/">sacral area</a>, the <a href="http://theyogasanctuary.biz/manipura-chakra/">solar plexus region</a>, <a href="http://theyogasanctuary.biz/anahata-chakra/">the heart</a>, <a href="http://theyogasanctuary.biz/vishuddha-chakra/">throat</a>, <a href="http://theyogasanctuary.biz/ajna-chakra-2/">eyebrow center</a> and end at the <a href="http://theyogasanctuary.biz/sahasrara-chakra/">crown </a>of the head. The chakras are not made up of the physical body, however. Chakras represent the subtle body. They serve to connect the physical body to the energetic body, each corresponding to a different area, different energy, and different qualities.\r\n\r\nThe chakra system comes from Tantric philosophy. According to Tantra, the universe was created when Shiva and Shakti were separated. Shiva, the male energy, represents divine consciousness, and Shakti, the female energy, represents Mother Nature herself. It is said that when Shakti separated from Shiva, the world as we know it was created.\r\n\r\nTo realize the true union of Shiva and Shakti—or the true nature of ourselves, connected to all that is (or a spiritual connection, if you choose)—we practice asana, pranayama, and meditation, increasing the flow of prana within us. This flow of prana moves kundalini, or the coil of energy at the base of the spine, up the Sushumna nadi (the main nadi that travels along the spine). As kundalini flows through each chakra, we experience a balance of energies that flows out into our lives.\r\n\r\nThrough the chakras, we are able to work with our life energies in a positive way. Learning about the chakras, and how chakra imbalances can affect our lives, and vice versa, can help us to understand the subtle nature of life itself. Through asana, pranayama, and meditation we can rebalance the chakras to improve energy flow within the body, mind, and spirit.\r\n\r\nEach chakra is associated with aspects of life, areas of the body, energies, and so much more. In the coming months, we will delve into each chakra, learning its significance, how to identify chakra imbalances, and how to bring each chakra back into balance. In the meantime, know that your yoga practice is serving to open the energy flow within you, and all around you.', 'The Chakra System', '', 'publish', 'closed', 'open', '', 'chakras', '', '', '2019-02-28 20:55:56', '2019-03-01 01:55:56', '', 0, 'http://www.theyogasanctuary.biz/?p=2376', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (6166, 7, '2019-02-28 19:20:16', '2019-03-01 00:20:16', '<img class="size-medium wp-image-6164 alignleft" src="http://theyogasanctuary.biz/wp-content/uploads/2012/04/chakra-300x300.jpg" alt="chakra" width="300" height="300" />Chakras are the seven main vortexes of energy, or prana, which correspond to different areas of the body. They begin at the pelvic floor, move up through the sacral area, the solar plexus region, the heart, throat, eyebrow center and end at the crown of the head. The chakras are not made up of the physical body, however. Chakras represent the subtle body. They serve to connect the physical body to the energetic body, each corresponding to a different area, different energy, and different qualities.\r\n\r\nThe chakra system comes from Tantric philosophy. According to Tantra, the universe was created when Shiva and Shakti were separated. Shiva, the male energy, represents divine consciousness, and Shakti, the female energy, represents Mother Nature herself. It is said that when Shakti separated from Shiva, the world as we know it was created.\r\n\r\nTo realize the true union of Shiva and Shakti—or the true nature of ourselves, connected to all that is (or a spiritual connection, if you choose)—we practice asana, pranayama, and meditation, increasing the flow of prana within us. This flow of prana moves kundalini, or the coil of energy at the base of the spine, up the Sushumna nadi (the main nadi that travels along the spine). As kundalini flows through each chakra, we experience a balance of energies that flows out into our lives.\r\n\r\nThrough the chakras, we are able to work with our life energies in a positive way. Learning about the chakras, and how chakra imbalances can affect our lives, and vice versa, can help us to understand the subtle nature of life itself. Through asana, pranayama, and meditation we can rebalance the chakras to improve energy flow within the body, mind, and spirit.\r\n\r\nEach chakra is associated with aspects of life, areas of the body, energies, and so much more. In the coming months, we will delve into each chakra, learning its significance, how to identify chakra imbalances, and how to bring each chakra back into balance. In the meantime, know that your yoga practice is serving to open the energy flow within you, and all around you.', 'chakras', '', 'inherit', 'closed', 'closed', '', '2376-revision-v1', '', '', '2019-02-28 19:20:16', '2019-03-01 00:20:16', '', 2376, 'http://theyogasanctuary.biz/2376-revision-v1/', 0, 'revision', '', 0); 
INSERT INTO `wp_posts` VALUES (2392, 7, '2012-05-07 14:22:22', '2012-05-07 21:22:22', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2012/05/ellen-mackay-furlong.jpg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2012/05/ellen-mackay-furlong-224x300.jpg" alt="" title="ellen mackay furlong" width="224" height="300" class="alignleft size-medium wp-image-2393" /></a><strong>ELLEN MACKAY-FURLONG, RD </strong>\n\nMy name is Ellen Mackay-Furlong, and I\'m a retired labor and delivery nurse. I am a caregiver of my parents, married to a great yogi named Ricki, and have two awesome children, Fraser (who just finished med school) and Joanna (who is finishing up fifth grade). I am also an artist, and enjoy making murals. \n\nI began practicing yoga on June 6, 2011 because of chronic back pain due to five back surgeries. I take the gentle classes on Tuesdays and Thursdays, as well as a private class every other week. When I came to yoga, I was hunched over while walking and had no core strength. I was very depressed. I felt stuck!\n \nNow my posture is better, I can reach for things that I couldn\'t before, I can sit on the floor, and then get back up. Balance is still a challenge, but my endurance is better-I can hold poses longer, as long as I remember to breathe.\n\nBenefits beyond the physical practice are priceless. I don\'t know how this happened, but I feel great love and faith after each session. This has helped me in so many ways. My sister Patty mentioned the other day that she noticed I was more detached, not getting sucked into dramas. Jennifer has given me a meditation practice for home, and music to enjoy. My home practices are pretty wonderful too. My favorite posture is warrior pose. As its name implies, it is very empowering. I really look forward to standing poses.\n\nI keep coming back to yoga because I know that I will be nurtured and challenged by it. I am inspired by my teacher Jennifer, who has guided me through some tough times. Also, the Tibetan bowls and chanting classes were terrific!\n\n<strong>My favorite quote:  \n<em>Be a joyful participant in the sorrows of the world.</strong></em>\n \n\n<strong>Cheers!</strong>', 'yogi of the month - may 2012', '', 'publish', 'closed', 'open', '', 'yogi-of-the-month-may-2012', '', '', '2016-11-08 19:06:23', '2016-11-09 00:06:23', '', 0, 'http://www.theyogasanctuary.biz/?p=2392', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2400, 7, '2012-05-09 13:33:45', '2012-05-09 20:33:45', '<strong>MARGIT BANNON</strong> \n<em><strong>200-hour E-RYT and a Certified Tennis Professional through the USPTA.</strong></em>\n\n<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2012/05/margit.jpg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2012/05/margit-239x300.jpg" alt="" title="margit" width="239" height="300" class="alignleft size-medium wp-image-2401" /></a> \nWhen I first tried yoga, I absolutely hated it. I remember it like it was yesterday. I was on a beach towel in a dimly lit gym, and I hated that I couldn\'t do the unfamiliar positions "right." I couldn\'t see the point of practicing so slow. In retrospect, I see now that my first experience had less to do with not connecting with the teacher, and more to do with my competitive tennis background. Back then, if I didn\'t feel the burn or break a sweat during exercise, I didn\'t enjoy it.\n\n</u>\n</u>\n</u>\n \nI didn\'t try yoga again until two years later when I found Power Yoga. This was much more my style. After a few sessions I was hooked. I even practiced from a book at home and while out of town. I had no idea if I was doing it "right," but I liked being able to do certain postures pictured in the book. I still saw yoga as another competition (within myself), however. It took years for me to realize that the practice I was initially drawn to was the exact opposite of what I needed. \n\nWithin the first few Power Yoga classes I took, I found myself thinking, "It would be very cool to teach yoga." Although I had been teaching tennis for a few years, I wasn\'t sure about teaching larger groups. About three years later, I took an introductory course to see if I enjoyed teaching yoga. I discovered that I had a lot more to learn. A little push from Bonnie Yonker went a long way towards my enrollment in Sarasota\'s Yoga From the Heart teacher training program. The rest, as they say, is history...\n\nMy practice has changed immensely since those first few years. It took me a while to realize that I need my yoga practice to balance out my life. I now find the most benefit from a practice quite opposite from the Power Yoga I began with. I enjoy a practice that allows me to relieve all of my achy parts - both physically and mentally. The more props the merrier! My practice has slowed down, yet gone deeper. \n\nTeaching yoga gives me the opportunity to pass on what I love about yoga. It allows me to connect with students in a way that is different from teaching tennis. In fact, I believe it has changed the way I teach tennis for the better. I am very blessed to be a part of what\'s happening at The Yoga Sanctuary.\n\nWhen I\'m not practicing or teaching yoga, I am teaching or playing tennis. Some of you may already know that I grew up playing tennis competitively and have been lucky enough to compete at the international level while in the junior circuit and then for Miami University in Oxford, Ohio. I have the perfect jobs, complementing each other so nicely. I put on my tennis hat (literally!) during the day, and in the afternoons and evenings you can find me in the studio. I even have several tennis students who begin their days with me on the court and end it with me in the studio. How cool is that?!\n\n<strong>Some of my favorites:</strong>\n\n<strong>Favorite Books:</strong> Way of the Peaceful Warrior by Dan Millman and Raja Yoga by Swami Vivekananda\n\n<strong>Favorite food:</strong> Authentic Puerto Rican (now vegetarian), anything I cook from scratch (a luxury during season for me), and anything juice-able from Worden Farm.\n\n<strong>Favorite Yoga Pose:</strong> Legs up the wall: the feel-good, cure-all posture!\n\n<strong>Most Challenging Yoga Pose: </strong>Revolved Triangle, or backbends. I have recently discovered that with the right props (in my case a chair) I actually find myself enjoying these.\n', 'teacher spotlight - may 2012', '', 'publish', 'closed', 'open', '', 'teacher-spotlight-may-2012', '', '', '2016-11-08 19:05:06', '2016-11-09 00:05:06', '', 0, 'http://www.theyogasanctuary.biz/?p=2400', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2424, 7, '2012-05-28 06:46:35', '2012-05-28 13:46:35', '<iframe src="http://www.youtube.com/embed/Gfa_z9riHsQ?rel=0" width="640" height="360" frameborder="0" allowfullscreen="allowfullscreen"></iframe>', 'vrksasana', '', 'publish', 'closed', 'open', '', 'vrksasana', '', '', '2016-11-10 20:16:45', '2016-11-11 01:16:45', '', 0, 'http://www.theyogasanctuary.biz/?p=2424', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2433, 7, '2012-05-29 06:32:42', '2012-05-29 10:32:42', 'Muladhara, the root chakra<img class="size-medium wp-image-6171 alignleft" src="http://theyogasanctuary.biz/wp-content/uploads/2012/05/root-chakra-300x300.jpg" alt="muladhara chakra" width="300" height="300" /> is located at the very end of the spine and is activated by the perineum and pelvic floor. Being the root chakra, Muladhara is associated with the element of earth. Its qualities include survival, family, primal, and materialistic concerns.\r\n\r\nMuladhara is the epitome of groundedness, or the feeling of being well-established—physically, emotionally, mentally, spiritually, and even economically. The glands associated with Muladhara are the reproductive glands—the ovaries and testes, which serve as a function of procreation, fundamental to survival.\r\n\r\nWhen Muladhara is out of balance you may feel unstable, unhealthy, or disconnected. Frequent traveling or moving, illness, and money or family concerns can all contribute to an imbalanced Muladhara chakra. Through yoga, this chakra can be rebalanced to help reestablish your stable ground.\r\n\r\nThe Prana Vayu, or quality of life force, governing Muladhara is apana—the downward, outward movement of stagnant energy. As we exhale apana is carried out on the breath, helping to ground us. Asanas, or postures, that serve to balance Muladhara include standing postures, which can only be practiced through the establishment of firm contact with the ground. Legs Up the Wall pose is a grounding restorative posture that can also be practiced for extended periods if desired. In meditation, chanting the mantra LAM brings your awareness to muladhara chakra and visualizing the yantra, a golden square, is what balances Muladhara, bringing about its grounding qualities.\r\n\r\nWhen feeling disconnected in any way, begin by focusing on your connection to the ground, and to the aspects of your life that feel steady. Without a grounded Muladhara chakra, our prana flow is impeded. To encourage the rise of Kundalini energy up the central Sushumna nadi, or the main energy channel that runs up the spine, begin to establish groundedness in your life and yoga practice by balancing Muladhara chakra.', 'Muladhara Chakra: The Root', '', 'publish', 'closed', 'open', '', 'muladhara-chakra', '', '', '2019-02-28 20:27:12', '2019-03-01 01:27:12', '', 0, 'http://www.theyogasanctuary.biz/?p=2433', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2435, 7, '2012-06-04 08:05:24', '2012-06-04 15:05:24', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2012/06/barb-cuddihy.jpg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2012/06/barb-cuddihy-230x300.jpg" alt="" title="barb cuddihy" width="230" height="300" class="alignleft size-medium wp-image-2436" /></a><strong>BARBARA CUDDIHY</strong>\n\nI was born in Hollywood, California and grew up just outside Los Angeles. The youngest of three girls, I\'ll be 60 this year. I struggled growing up-I was always the tallest and very awkward. From an early age I did not like being told what to do. When I graduated high school I left home and have been on my own ever since. My first job was for an insurance company and I spent the next 35 years in the insurance business. I attended numerous insurance classes and obtained designations for my efforts. I became an independent insurance agent with a nice book of business in the LA area and managed 30 women in the office. I was very busy!\n \nAt age 32 I suffered a collapsed lung, which led to the discovery that I had Marfan syndrome, a hereditary disorder of the connective tissue that affects many different systems of the body. My father died of the syndrome, and my sister, son, and granddaughter all have it.\n\nMy husband Ron and I moved to Punta Gorda in 1998, both ready to get out of the big city. I continued working in the insurance business until 2008 when I had open heart surgery due to my illness. The surgery went well, but mentally it was difficult. My doctors had told me to stop working long before my surgery, but it took a while for it to sink. My daily routine after all those years had to come to an end. My health seemed to be deteriorating, and I worried about the health of my sister, son, and granddaughter. I was feeling sorry for myself and had no idea where to turn. \n\nThe cyst in my spine had gotten worst, my back bothered me due to the cist and scoliosis, and a bulging disk in my neck was worsening. Since my own heart surgery my son has also had heart surgery. And we discovered my granddaughter has the syndrome. My sister suffers major complications from the syndrome, as well: She uses a walker and will soon be in a wheelchair, she takes morphine to control her pain, and can only see out of one eye-all Marfan syndrome-related. \n\nIn January of 2009 I drove by The Yoga Sanctuary (which I had done many, many times) and finally decided to stop in and check it out. Bonnie was at the front desk. I asked her about yoga and I wanted to see where the classes were held. Jennifer was doing a private session so I peeked in. Bonnie explained the beginner package to me and something just told me I should do it. I needed something positive in my life and I found it that day. \n\nYoga has brought so much to me. Physically I feel so much better! My body feels alive. Even more important, I have never felt more accepted and cared for as I do when I am in the studio. I am more peaceful, spiritually and emotionally, which carries into my everyday life. I never thought I would be able to touch my toes, let alone take an Ashtanga class. Now I do both.\n\nI have been reading the book Meditations from the Mat. Reading about vairagya, the practice of non-attachment, has really touched me. T.S. Elliott once said, "By the time we actually arrive at the decision to let go of something, we shall be glad of another death." Yoga has helped me to come to my truth. I am now grateful every day for the gifts I have in my life and for the things I can do. I will continue to practice yoga and be grateful for what I can as long as I can and not beat myself up for the things I cannot do. When I can no longer physically practice yoga, my spiritual path will continue to grow.\n\nWhen I am not doing yoga my favorite thing to do is spend time with my husband. We have a boat and spend as much time on the water as possible. I also help him out with his work when he needs me. My favorite quote is from my father: <em><strong>"The best helping hand that you will ever receive is the one at the end of your own arm."</strong></em>', 'yogi of the month - june 2012', '', 'publish', 'closed', 'open', '', 'yogi-of-the-month-june-2012', '', '', '2016-11-08 19:06:23', '2016-11-09 00:06:23', '', 0, 'http://www.theyogasanctuary.biz/?p=2435', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2478, 7, '2012-06-11 08:28:09', '2012-06-11 15:28:09', '<strong>GWEN BURDICK</strong>\n<em><strong>Certified Yoga Ed Teacher</strong></em>\n<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2012/06/gwen-portrait.jpg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2012/06/gwen-portrait-213x300.jpg" alt="" title="gwen portrait" width="213" height="300" class="alignleft size-medium wp-image-2479" /></a>\n \nMy first experience with yoga was in a high school PE class. I was a competitive swimmer in perfect physical condition at the time, but I remember thinking, "This is really important." I didn\'t know why. Then I promptly went back to "sleep" and a decade of darkness followed. In my twenties the search for some sort of light became an urgent and full-time matter. One day I stumbled across a man wearing a mala; he was a homeopath and talked about yoga. I listened.\n\nHe invited me to various events and suggested a trip to Pennsylvania to visit the Himalayan Institute founded by Swami Rama. Although I had never heard of Swami Rama, when I arrived it was clear to me that I was in my Father\'s house. I dropped anchor-I knew I was home. During my years at the Institute I worked in the art department of Yoga International magazine and traveled a couple times to India. I had received a formal education, but at the Himalayan Institute I learned things that seemed to be hidden from the rest of the world.\n\nWhen I gathered enough courage, I re-entered the "real" world. The avalanche of joy that had been promised to me quickly showed up in the form of my two daughters, Savana and Lily, the treasures of my heart. We were living in sunny Florida where I always wanted to be. When my girls started school I was struck by what the students were not learning, so I volunteered to bring meditation to the classroom once a week. Meanwhile, I discovered a group of people like myself, who were trying to bring yoga into the school system. I jumped at the chance to get Yoga Ed certified. I now teach yoga to children in both public and private schools. \n\nTeaching the next generation is thrilling for so many reasons. Classes are full of wipeouts and hilarity. At the end of class when I finally manage to get everyone into Savasana, I draw from the great teachings that have been most meaningful to me-the 12 Steps, Abraham, A Course in Miracles, the Vedas, The Gospel According to Matthew, and the Gita-and attempt to bring it all together in a way kids can grasp. It\'s pretty easy actually; I just let part of myself be a kid again!\n\n<strong>Some of my favorites:</strong>\n<strong>Favorite food:</strong> Anything Mexican and super spicy!\n<strong>Favorite book:</strong> Autobiography of a Yogi by Yogananda\n<strong>Favorite posture:</strong> Standing Forward Bend\n<strong>Favorite kid\'s posture:</strong> Headstand Prep\n', 'teacher spotlight - june 2012', '', 'publish', 'closed', 'open', '', 'teacher-spotlight-june-2012', '', '', '2016-11-08 19:05:06', '2016-11-09 00:05:06', '', 0, 'http://www.theyogasanctuary.biz/?p=2478', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2484, 7, '2012-06-13 09:28:24', '2012-06-13 13:28:24', 'In yoga class we are presented with an array of yoga postures, or asanas, each pose fitting each body differently. For example, one person may find comfort in downward facing dog while another person finds the pose greatly challenging. Throughout the class, each person will have his or her unique experience in each pose.\r\n\r\nIn a challenging pose, the mind—as modern minds tend to do—often says, “Just push through it. You can do it,” before first checking in with the body, and specifically, the breath. This mentality might sound familiar to you. It might even sound encouraging. But if we only listen to what the mind tells us what to do without first checking in with our bodies, trouble may ensue.\r\n\r\n[caption id="attachment_5692" align="aligncenter" width="189"]<img class=" wp-image-5692" src="http://theyogasanctuary.biz/wp-content/uploads/2012/06/childs-pose-1-300x240.jpg" alt="balasana" width="189" height="152" /> Child\'s Pose[/caption]\r\n\r\nIf, instead, the mind first checks in with the breath, it might find a labored breath, or even a held breath. If a relatively steady breath cannot be found, this would indicate a need for softening. And one of the best ways to soften is in child’s pose, or balasana. In child’s pose we come to the hands and knees, and then push the hips back toward the heels while draping the body over the thighs and bringing the forehead to the floor. (Feel free to place a blanket over the calves and/or a block under the forehead for more comfort, if needed.)\r\n\r\n[caption id="attachment_1565" align="aligncenter" width="210"]<img class="size-full wp-image-1565" src="http://theyogasanctuary.biz/wp-content/uploads/2009/08/rsz_balasana_supported_2.jpg" alt="supported child\'s pose" width="210" height="125" /> Child\'s Pose with block support[/caption]\r\n\r\nAt any time throughout a yoga practice, if steadiness and ease are nowhere to be found, take child’s pose and find your breath. Even if the rest of the class is in a standing posture, if your body says, “rest,” child’s pose is always available. Taking child’s pose when your body (and mind, and spirit) truly needs it, is a sign that you really understand the practice. After all, it is your practice; so it should fit you, not the rest of the class.\r\n\r\n[caption id="attachment_2091" align="aligncenter" width="226"]<img class=" wp-image-2091" src="http://theyogasanctuary.biz/wp-content/uploads/2009/08/rsz_1balasana.jpg" alt="supported child\'s pose" width="226" height="98" /> Child\'s Pose with bolster support[/caption]\r\n\r\nGet comfortable with taking child\'s pose when your body needs a rest, despite what the rest of the class is doing, and especially despite what the ego mind is telling you to do. Taking child’s pose when needed is a powerful practice. Next time you are in class listen to your breath, and when it tells you it’s time, take child’s pose.', 'when in doubt, take child\'s pose', '', 'publish', 'closed', 'open', '', 'when-in-doubt-take-childs-pose', '', '', '2017-10-05 22:15:06', '2017-10-06 02:15:06', '', 0, 'http://www.theyogasanctuary.biz/?p=2484', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2488, 7, '2012-06-26 07:08:32', '2012-06-26 14:08:32', 'The practice of yoga brings an array of experiences and feelings. Many are pleasant, and some, well, not so pleasant. The not-so-pleasantness shows up as resistance—physical, mental, and emotional resistance. This is a natural part of the practice. The tendency is to pull back away from resistance, however.\r\n\r\nIf instead, we recognize the resistance at face value—simply resistance—and then find ease, somewhere, somehow, the experience will change. When resistance shows up during practice, finding ease can help you ride the wave without getting discouraged.\r\n\r\nAs an example, think about the last time you attempted a posture that was very difficult. In a difficult posture many muscles contract, the face contorts, and the breath becomes labored, or even ceases altogether. The mind becomes agitated, and emotions run high. Although it can be a challenge to do anything else at this time, the best thing to do is seek ease.\r\n\r\nPhysically, it will be helpful to find an area of the body to relax. It may be that the jaw and face are the most accessible areas to relax. This a great place to start. Mentally, you can most find ease by bringing your attention back to the breath. Inhale. Exhale. Emotionally, the same rule applies: find your breath. In this way, ease will make its way back into your experience, and the experience itself will change.\r\n\r\nFinding ease on our mats is excellent practice for life off the mat where resistance comes in many forms. By finding ease on the mat, even in small ways, it becomes more natural to find ease off the mat. Perhaps during a difficult experience you may more easily find ease by coming to your breath, if even for a moment. This small gesture can have profound effects on your relationships, your reaction to events, and your sense of peace. By finding ease in even the small places—on or off the mat—resistance will melt away.', 'resistance, meet ease', '', 'publish', 'closed', 'open', '', 'resistance-meet-ease', '', '', '2016-11-16 22:12:21', '2016-11-17 03:12:21', '', 0, 'http://www.theyogasanctuary.biz/?p=2488', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2492, 7, '2012-06-30 13:54:50', '2012-06-30 20:54:50', '<iframe src="http://www.youtube.com/embed/qVGmIIu0ITs?rel=0" width="640" height="360" frameborder="0" allowfullscreen="allowfullscreen"></iframe>', 'uttanasana', '', 'publish', 'closed', 'open', '', 'uttanasana', '', '', '2016-11-10 20:16:09', '2016-11-11 01:16:09', '', 0, 'http://www.theyogasanctuary.biz/?p=2492', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2495, 7, '2012-07-21 16:29:46', '2012-07-21 20:29:46', '<img class="size-medium wp-image-6174 alignleft" src="http://theyogasanctuary.biz/wp-content/uploads/2012/07/sacral-chakra-300x300.jpg" alt="Svadhisthana Chakra" width="300" height="300" />Svadhistana is known as “the seat of the self,” or the seat of the soul. It is located at the sacrum, just above the base of the spine. Svadhistana is associated with the water element. All bodily fluids are governed by this chakra. And as a water chakra, the energy of Svadhistana is a flowing, sensual energy.\r\n\r\nThe qualities of Svadhistana involve sexuality, creativity, pleasures, likes and dislikes, and satisfaction. When Svadhistana is balanced, our ability to “go with the flow” is strengthened, and our ability to surrender and tune into our true feelings is heightened. Creativity flourishes under a balanced Svadhistana.\r\n\r\nThe adrenal glands are associated with this chakra, and, thus, the stress response is also a quality of Svadhistana. Under stress, Svadhistana becomes imbalanced. Because stress is common in today’s world, taking the time to connect to our emotions, our desires, and that which gives us pleasure will help to realign Svadhistana so that energy can flow properly.\r\n\r\nWhen Svadhistana is out of balance you may feel unable to express yourself emotionally or creatively, or you may feel overly emotional. Yoga can be helpful to rebalance this chakra, reconnecting you to that which brings you pleasure.\r\n\r\nThe Prana Vayu, or quality of life force, governing Svadhistana is vyana—the movement of prana, or life force, through the nadis, or energy channels of the body. Vyana helps to distribute prana throughout the body, and helps to improve function of the circulatory, lymphatic, and central nervous systems. The mantra VAM may be chanted to bring about the flowing qualities of Svadhistana. Asanas, or postures, that serve to balance Svadhistana include hip openers and forward bends practiced in a passive, receiving manner.\r\n\r\nWhen you are feeling particularly stressed or emotionally repressed, tune into the subtler energies that bring your attention inward. Begin to let go by finding release upon exhalation. Let your exhale be longer than your inhale, and let that calming energy lead you to your true feelings. Be ready to surrender to the circumstances of your life.', 'Svadhistana Chakra', '', 'publish', 'closed', 'open', '', 'svadhistana-chakra', '', '', '2019-02-28 20:33:45', '2019-03-01 01:33:45', '', 0, 'http://www.theyogasanctuary.biz/?p=2495', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2504, 7, '2012-07-25 14:26:25', '2012-07-25 21:26:25', 'One of the most fundamental, yet often overlooked, characteristics to cultivate during yoga practice is groundedness. Even teachers can assume that students are grounded during class simply because they are standing, but without a proper ground, the asana, or posture, will falter (both internally, on the part of the practitioner, as well as outwardly noticeable). Many people are not entirely aware of what it means to “ground.”\r\n\r\nTo properly ground we must start at, well, the ground. Any part of the body that is touching the ground--usually the feet, legs, hips, and/or hands--should get first focus during any pose. To ground the feet, for example, pay attention to the foot at the base of the toes, beginning with the ball of the foot (the base of the big toe) and moving out toward the little toe. It can be helpful to lift the toes, spread them apart, and place them back on the ground to really feel the connection between the entire top of the foot.\r\n\r\nThe heel must also be grounded. Think of the base of the big toe, base of the little toe, and the heel as a tripod--a structure that greatly stabilizes anything it holds up (in this case, you). With grounded feet, feel the legs activate as they push the feet into the ground. From this stable place, feel the spine lengthen as the full expression of the pose is realized.\r\n\r\nWhen the hands, sit bones, or any other part of the body is in contact with the ground, make a conscious effort to establish a firm ground first and then feel the posture blossom from this stability. If the hands are in contact with the ground, spread the fingers wide and push the base of the fingers, as well as the knuckles, into the ground as if you are pushing the ground away from you. Feel the arms activate and let the spine naturally lengthen as the posture comes to fruition.\r\n\r\nIf your sit ones are the grounded body part, feel the weight equalize between the sit bones. You might shift back and forth between them to feel the weight balance out. Then feel the sit bones push into the ground as you establish firm contact. From there, the legs and core will activate, and the spine can safely lengthen upward. No matter the posture, begin by grounding—through whatever area of the body is in contact with the ground—and your practice will grow from a strong foundation.', 'Grounding - what does it mean and why do we do it?', '', 'publish', 'closed', 'open', '', 'grounding-what-does-it-mean-and-why-do-we-do-it', '', '', '2016-11-08 18:21:10', '2016-11-08 23:21:10', '', 0, 'http://www.theyogasanctuary.biz/?p=2504', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2511, 7, '2012-08-04 06:00:18', '2012-08-04 10:00:18', '<img class="size-medium wp-image-6192 alignleft" src="http://theyogasanctuary.biz/wp-content/uploads/2012/08/solar-plexus-chakra-300x300.jpg" alt="Vishuddha Chakra" width="300" height="300" /> Manipura chakra, the solar plexus chakra located at the navel, is associated with the color yellow and with the fire element—it is our power center. The qualities of Manipura are self-esteem, power, gut feelings, ego, and confidence. From Manipura chakra we develop our sense of belonging in the world. We become empowered when this chakra is in balance. Nothing can hold us back when Manipura is aligned. Through Manipura we learn to claim our power.\r\n\r\nThe gland associated with Manipura is the pancreas. The pancreas secretes digestive enzymes and insulin, assisting digestion and the regulation of blood sugar, which fuels every cell in the body. Manipura thus governs the conversion of food into energy. This is an important physical source of our power.\r\n\r\nWhen Manipura is imbalanced, we are either under confident or over confident. We either lack energy, or have too much energy. When Manipura is balanced, we feel empowered in just the right ways. We walk through life assured of our abilities. We feel strong.\r\n\r\nThe Prana Vayu, or quality of life force, governing Manipura is samana—the collection and concentration of prana at the navel center so that our energies empower. Samana helps us to collect our prana so that it can be used efficiently. The mantra RAM may be chanted to bring about the powerful qualities of Manipura. Asana, or postures, that serve to balance Manipura include Sun Salutations, Warrior postures, core-strengthening postures like Navasana (boat pose), and Breath of Fire pranayama.\r\n\r\nWhen you experience low energy and lack of empowerment, harness your power by working with the Manipura chakra. By reconnecting to your power source, you will rebuild your energy so that it can be redistributed effectively. Bring your attention to your core with each exhalation. Engage the uddiyana bandha by drawing the navel in toward the spine upon each exhalation. Feel your energy collect at your power center, and from there may you move in confidence.', 'Manipura Chakra: The Solar Plexus', '', 'publish', 'closed', 'open', '', 'manipura-chakra', '', '', '2019-02-28 21:00:33', '2019-03-01 02:00:33', '', 0, 'http://www.theyogasanctuary.biz/?p=2511', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (6178, 7, '2019-02-28 20:37:17', '2019-03-01 01:37:17', '<img class="size-medium wp-image-6177 alignleft" src="http://theyogasanctuary.biz/wp-content/uploads/2012/08/solar-plexus-chakra-300x300.jpg" alt="Manipura Chakra" width="300" height="300" /> Manipura chakra, the solar plexus chakra located at the navel, is associated with the color yellow and with the fire element—it is our power center. The qualities of Manipura are self-esteem, power, gut feelings, ego, and confidence. From Manipura chakra we develop our sense of belonging in the world. We become empowered when this chakra is in balance. Nothing can hold us back when Manipura is aligned. Through Manipura we learn to claim our power.\r\n\r\nThe gland associated with Manipura is the pancreas. The pancreas secretes digestive enzymes and insulin, assisting digestion and the regulation of blood sugar, which fuels every cell in the body. Manipura thus governs the conversion of food into energy. This is an important physical source of our power.\r\n\r\nWhen Manipura is imbalanced, we are either under confident or over confident. We either lack energy, or have too much energy. When Manipura is balanced, we feel empowered in just the right ways. We walk through life assured of our abilities. We feel strong.\r\n\r\nThe Prana Vayu, or quality of life force, governing Manipura is samana—the collection and concentration of prana at the navel center so that our energies empower. Samana helps us to collect our prana so that it can be used efficiently. The mantra RAM may be chanted to bring about the powerful qualities of Manipura. Asana, or postures, that serve to balance Manipura include Sun Salutations, Warrior postures, core-strengthening postures like Navasana (boat pose), and Breath of Fire pranayama.\r\n\r\nWhen you experience low energy and lack of empowerment, harness your power by working with the Manipura chakra. By reconnecting to your power source, you will rebuild your energy so that it can be redistributed effectively. Bring your attention to your core with each exhalation. Engage the uddiyana bandha by drawing the navel in toward the spine upon each exhalation. Feel your energy collect at your power center, and from there may you move in confidence.', 'Manipura Chakra: The Solar Plexus', '', 'inherit', 'closed', 'closed', '', '2511-revision-v1', '', '', '2019-02-28 20:37:17', '2019-03-01 01:37:17', '', 2511, 'http://theyogasanctuary.biz/2511-revision-v1/', 0, 'revision', '', 0); 
INSERT INTO `wp_posts` VALUES (2514, 7, '2012-08-03 06:31:36', '2012-08-03 13:31:36', '<iframe src="http://www.youtube.com/embed/VIXKdJECq5E" width="560" height="315" frameborder="0" allowfullscreen="allowfullscreen"></iframe>', 'malasana (variation)', '', 'publish', 'closed', 'open', '', 'malasana-variation', '', '', '2016-11-10 20:15:32', '2016-11-11 01:15:32', '', 0, 'http://www.theyogasanctuary.biz/?p=2514', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2526, 7, '2012-08-16 09:13:56', '2012-08-16 13:13:56', 'The practice of yoga, especially asana and pranayama, not only supports our structural physical health, but also the internal physical health of our organs. One particular internal benefit of yoga is the support of digestive health, governed by the <a href="http://www.theyogasanctuary.biz/manipura-chakra">Manipura Chakra</a>. Digestion involves the breakdown of food and assimilation of nutrients inside the digestive tract. Though essential to life, it is a body function that many of us take for granted. Yet 60 to 70 million people are afflicted with digestive-related conditions in the United States.\r\n\r\nDeep belly breathing, or diaphragmatic breathing, is one of the most beneficial breaths for digestion, especially since it can be practiced for long periods of time, any time, any place. The involvement of the diaphragm during deep belly breathing is the key to its digestive support. The diaphragm is the large muscle that separates the chest cavity from the abdominal cavity. Upon inhalation, the diaphragm pulls down to make room for the lungs to expand which has the effect of massaging the abdominal organs. This massage helps stimulate the movement of food through the intestines.\r\n\r\nFurther, deep belly breathing has a calming effect on the autonomic nervous system, the part of the nervous system that is in charge of involuntary actions throughout the body, such as digestion, circulation, and stress response. The calming effect of deep belly breathing also releases hormones involved with digestion. It is the opposite of the stress response involved during panic, also known as the fight-or-flight response, which shuts down digestion. Though you probably didn\'t need another reason to find stress relief, better digestion is a good one.\r\n\r\nMany yoga asanas, or postures, are also helpful for digestion. So many movements in yoga massage the abdomen. Forward folds are particularly digestion-friendly. Twists are effective because they tend to move the body in ways it doesn\'t normally move, exerting pressure on the digestive tract from a new angle. Even inversions can support digestion by changing the body\'s orientation, which utilizes the effects of gravity to encourage movement of food that may be "stuck" (think constipation). Yoga helps you get unstuck.\r\n\r\nIt might not be dinner table conversation, but healthy digestion is the foundation of total-body health. As you practice use the deep belly breath in conjunction with forward folds, twists, and inversions to help support digestive health, and overall health.', 'Yoga for Digestion', '', 'publish', 'closed', 'open', '', 'yoga-for-digestion', '', '', '2017-02-01 18:42:51', '2017-02-01 23:42:51', '', 0, 'http://www.theyogasanctuary.biz/?p=2526', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2534, 7, '2012-08-27 11:47:38', '2012-08-27 18:47:38', '<strong>BARBARA MELANSON, RYT</strong>\n\n<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2012/08/barbara-melanson.jpg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2012/08/barbara-melanson-225x300.jpg" alt="" title="barbara melanson" width="225" height="300" class="alignleft size-medium wp-image-2536" /></a>\nMy yoga journey began about 20 years ago when I integrated yoga into my fitness routine. Back then I considered yoga to be simply stretching. About five years ago I made a New Year’s Resolution to deepen my yoga practice. That resolution led me to The Yoga Sanctuary. As the demands of my career increased and as my need to help family members cope with severe illness arose, I knew the meditative and breathing aspects of yoga could help me handle the stress. \n\n</u>\n</u>\n</u>\nI consider myself to be a lifelong learner, always seeking new skills and knowledge. So, when I saw the poster for teacher training at The Yoga Sanctuary I took up the opportunity to immerse myself in yoga and deepen my practice. It did not occur to me that I would ever actually become a yoga teacher. As I delved deeper into the principles of yoga, the teacher in me began to ignite-along with the doubt: Could I do this? What would I bring to the students? Would I be any good? \n\nI have engaged in a variety of teaching roles throughout my life-from “teaching school” to my dolls when I was five, and teaching Sunday School at my church to conducting professional development workshops and trainings in my career. I have found it invigorating to explore new concepts and skills with others. I have also found that the teacher actually learns more than the students do! \n\nYoga has given me a different way of looking at the world and has opened up new friendships in my life. The real difference is that I feel more balanced-my professional, personal, and spiritual lives are finally integrating, allowing me to be more effective in each of my roles.\n\nSince becoming a yoga teacher, my practice is more focused. I analyze asanas in order to modify them for my students. I continue to read and study to incorporate more of the spiritual aspects of yoga into my home practice as well as into my classes. I also spend much more time in my meditation practice. The greatest gift of teaching yoga has been the deepening of my understanding of the eight limbs of yoga that has come about through my association with the knowledgeable staff at The Yoga Sanctuary and with the kind, enthusiastic students. \n\nOther than yoga, my passions include spending time with my family, taking walks on the bridge over the Peace River, reading, and learning new things. Each year I challenge myself to learn something new and to travel to a place I have never been. \n\nAlthough many people know I have a strong spiritual self, they may not know how important it is that I make that connection in ways that have a concrete purpose in this life-reaching that connection with the higher power, God. What am I here to do? How will I know when I’ve fulfilled that purpose? Lots of questions; still haven’t found the answers!\n\n<strong>A few of my favorites:</strong>\n\n<strong>My favorite books: </strong>The Bible and 7 Habits of Highly Effective People by Stephen Covey\n<strong>My favorite food:</strong> Really good artisan bread and my mom’s blackberry cobbler!\n<strong>My favorite yoga pose:</strong> Vrksasana (Tree Pose). It’s the perfect metaphor for where I am right now.\n<strong>Most challenging yoga pose:</strong> Ardha Chandrasana (Half Moon Pose). With tight hips, it’s a work in progress.\n', 'teacher spotlight - september 2012', '', 'publish', 'closed', 'open', '', 'teacher-spotlight-september-2012', '', '', '2016-11-08 19:05:06', '2016-11-09 00:05:06', '', 0, 'http://www.theyogasanctuary.biz/?p=2534', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2544, 7, '2012-08-29 07:09:55', '2012-08-29 11:09:55', '&nbsp;\r\n\r\n<img class="size-medium wp-image-6180 alignleft" src="http://theyogasanctuary.biz/wp-content/uploads/2012/08/heart-chakra-300x300.jpg" alt="Anahata Chakra" width="300" height="300" />Anahata chakra, the heart chakra located at the center of the chest, is associated with the color green and with the air element. The qualities of this chakra are unconditional love and compassion. Anahata is the gateway between the lower and upper chakras. When this chakra is in balance we are ready to explore the higher chakras.\r\n\r\nThe gland associated with Anahata is the thymus, a critical component of the immune system. Thus, Anahata helps us to build immunity against pain and disease. Because Anahata also governs our emotions, this chakra also helps us build immunity to hurtful emotions. When Anahata is balanced, our unconditional love for all we encounter can transform our experience of these emotions. The message of the heart chakra is to accept the oneness of all of life—but we need to first love ourselves.\r\n\r\nWhen Anahata is imbalanced we may feel withdrawn or lonely. We may be unable to forgive. Jealousy and possessiveness also indicate an imbalanced heart chakra. When Anahata is in balance, we are connected to universal love. Our external life becomes a reflection of our inner values. Our heart feels full.\r\n\r\nThe Prana Vayu, or quality of life force, governing Anahata is prana, or life force. Prana flows in with each breath and brings life to our cells, our mind, and our entire being. Asana, or postures, that serve to balance Anahata include all back-bending postures, which help to open the heart and facilitate the intake of prana with breath. Often, the need to forgive underlies difficulty with backbends.\r\n\r\nWorking with the heart chakra can be a very healing experience. It can also be emotional. Begin with smaller back-bending postures if your heart chakra is very imbalanced. Feel your heart literally open as you inhale prana, and feel your judgment melt away as you exhale. Your heart will begin to soften and eventually unconditional love—the essence of Anahata chakra—will shine through. With each breath you take, you have the potential to connect to this essence. Go ahead, inhale.', 'Anahata Chakra: The Heart Center', '', 'publish', 'closed', 'open', '', 'anahata-chakra', '', '', '2019-02-28 20:42:50', '2019-03-01 01:42:50', '', 0, 'http://www.theyogasanctuary.biz/?p=2544', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2547, 7, '2012-08-29 07:12:42', '2012-08-29 14:12:42', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2012/08/kathy-mcdowell.jpg"><img src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2012/08/kathy-mcdowell-300x200.jpg" alt="" title="kathy mcdowell" width="300" height="200" class="alignleft size-medium wp-image-2548" /></a>\nFor 37 years I have been married to my best friend Jack. We have lived in Charlotte County since 1983. Our son, daughter-in-law, and grandson live in Port Charlotte and work for us, while our daughter lives in Tampa with her husband and will bless us with another grandchild in February.\n</u>\nIn 1999, after having worked in the medical field for 20 years, I started experiencing extreme fatigue. After a year of worsening, I had some tests run and discovered that I had hepatitis C, a disease that destroys the liver. I most likely contracted it from a blood transfusion after the birth of my daughter in 1980.\n\nI had never heard of hepatitis C, so I was determined to learn all I could in order to get well. After I started a healthier diet, drank no alcohol, and tried a new approach to exercise, I began to feel better. It was then that I first tried yoga. I stayed with it for about six months, but it was not quite what I expected. At that time I also tried acupuncture and Reiki, both beneficial treatments for me.\n\nAfter going through the very difficult treatment period, being on and off of interferon for many years, I started a support group for others with hepatitis. One of my primary goals was to help others through treatment because I knew how difficult it was on the patient and family members. \n\nAt that time I became more interested in yoga. I read some books on the subject and began my own home practice. I tried a few yoga studios, but I didn’t find the experience I was seeking until my first class at The Yoga Sanctuary a little over a year ago. Not long after, I convinced my husband to join me. \n\nWithout hesitation, we can both say that yoga has improved our lives. I have learned how to connect with my breath in so many situations in life. It has taught me calmness when my body needs it most. I attend an average of five classes a week, mostly gentle and level one classes at this point. My favorite poses are Child’s Pose and Downward Facing Dog. Although it’s hard for me to put into words what yoga has done for me, I can say that yoga has helped me to have a positive outlook for the future. For example, I am on a liver transplant list but it is not what defines me. \nI want to take this time to thank all the special people I have met since joining The Yoga Sanctuary. Everyone’s positive energy and genuine concern for my well-being has been a blessing.\n \n<strong>My favorite quote:</strong> <em><strong>“When we give cheerfully and accept gratefully, everyone is blessed.”</strong></em><strong>―Maya Angelou</strong>', 'yogi of the month - september 2012', '', 'publish', 'closed', 'open', '', 'yogi-of-the-month-september-2012', '', '', '2016-11-08 19:06:23', '2016-11-09 00:06:23', '', 0, 'http://www.theyogasanctuary.biz/?p=2547', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2553, 7, '2012-08-29 07:47:12', '2012-08-29 14:47:12', '<iframe src="http://www.youtube.com/embed/yLfKdEGtar8" width="640" height="360" frameborder="0" allowfullscreen="allowfullscreen"></iframe>', 'janu sirsasana', '', 'publish', 'closed', 'open', '', 'janu-sirsasana', '', '', '2016-11-10 20:14:49', '2016-11-11 01:14:49', '', 0, 'http://www.theyogasanctuary.biz/?p=2553', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2563, 7, '2012-09-10 11:34:24', '2012-09-10 15:34:24', 'At The Yoga Sanctuary you will find a community of like-minded individuals and friends who come together to practice yoga. This aspect of yoga practice—coming together as a group with similar intentions—is known as sangha, or community. Sangha originates from Buddhism where it is an integral part of the Threefold Refuge, which encompasses the Buddha, Dharma, and Sangha. In Buddhism, sangha may refer strictly to the monastic life of monks and nuns, or it may refer more loosely to the community of Buddhist practitioners. \n\nLikewise, the community of yoga practitioners is also known as a sangha. The rich practice of yoga has the potential to go far beyond the postures, breathing, and meditation we practice on the mat. Yoga becomes a lifestyle as we incorporate the philosophy of the eight limbs of yoga into our lives. \n\nSangha is an important part of The Yoga Sanctuary. Think about it—practicing yoga at the studio has a different effect on us than when we practice alone. That we each go through our practice together, side by side, is an important aspect of what brings many of us back day after day and week after week. This community—our sangha—connects us.\n\nBoth on and off the mat, the community we are weaving at The Yoga Sanctuary allows us to interact with each other as a way to cultivate the very peace we seek through yoga. We are able to “practice what we seek” so to speak. The yoga sangha provides an environment in which we can feel comfortable in our spiritual, philosophical, and/or physical practice.\n\nIf you are new to The Yoga Sanctuary, welcome to the sangha! Please make yourself at home as you explore our classes and interact with teachers, staff, and other students. If you have been with us for a while, we hope that you have found The Yoga Sanctuary to be more than simply yoga instruction, but also a welcoming community with which you can connect and grow.\n', 'Sangha at The Yoga Sanctuary', '', 'publish', 'closed', 'open', '', 'sangha-at-the-yoga-sanctuary', '', '', '2016-11-08 19:17:37', '2016-11-09 00:17:37', '', 0, 'http://www.theyogasanctuary.biz/?p=2563', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2568, 7, '2012-09-29 07:30:33', '2012-09-29 14:30:33', '<iframe src="https://www.youtube.com/embed/BTHEQcco_Q4" width="640" height="360" frameborder="0" allowfullscreen="allowfullscreen"></iframe>', 'baddha konasana', '', 'publish', 'closed', 'open', '', 'baddha-konasana-2', '', '', '2016-11-10 20:13:57', '2016-11-11 01:13:57', '', 0, 'http://www.theyogasanctuary.biz/?p=2568', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2571, 7, '2012-10-01 10:58:17', '2012-10-01 14:58:17', '&nbsp;\r\n\r\n<img class="size-medium wp-image-6183 alignleft" src="http://theyogasanctuary.biz/wp-content/uploads/2012/10/throat-chakra-300x300.jpg" alt="Vishuddha Chakra" width="300" height="300" />\r\n\r\nVishuddha chakra, the communication chakra located at the throat, is associated with the color blue and with the space element. The qualities of this chakra are communication, truth, and self-expression. Vishuddha governs not only our communication with others, but also our own internal communication—with our own self, and with our higher power.\r\n\r\nThe gland associated with Vishuddha is the thyroid, which regulates metabolism and affects physical and mental development. When this chakra is in balance we are able to tune in and listen to the guidance of our higher self. We are able to truly find our inner truth, and to communicate and live our truth in daily life. A balanced Vishuddha chakra allows us to easily communicate with others, and to be honest with ourselves.\r\n\r\nWhen Vishuddha is imbalanced communication breaks down. We may be unable to effectively let ourselves be heard, and, conversely, we may be unable to listen—to others, and to our own higher self. This chakra is damaged by all that passes through the throat—lying, gossip, alcohol, smoking, drugs, and overeating. Deficiencies in Vishuddha manifest as neck stiffness, shoulder tension, and teeth grinding.\r\n\r\nThe Prana Vayu, or quality of life force, governing Vishuddha is Udana, or upward moving breath. Udana directs prana, or life force, from the lower to upper chakras. Udana brings prana up into the deep energy centers of the brain, and is associated with raised consciousness. The mantra HAM may be chanted to bring about the expressive qualities of Vishuddha. Asana, or postures, that serve to balance Vishuddha include neck stretches, shoulderstand, bridge pose, and fish pose. The sound of Ujayii breathing, as well as chanting, also help to bring balance to Vishuddha.\r\n\r\nTo successfully reach and open the fifth chakra, the body must attain a certain level of purification which helps to achieve sensitivity needed for the subtler upper chakras. Purification is attained through diet, yoga, meditation, and exercise. As we move up the chakras, balancing each one, Vishuddha chakra becomes easier to work with as it builds from a stable, balanced base. If you have trouble communicating, consider working with the lower chakras first so that Vishuddha can more easily be accessed.', 'Vishuddha Chakra: The Throat Center', '', 'publish', 'closed', 'open', '', 'vishuddha-chakra', '', '', '2019-02-28 20:48:08', '2019-03-01 01:48:08', '', 0, 'http://www.theyogasanctuary.biz/?p=2571', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2575, 7, '2012-10-15 17:43:52', '2012-10-15 21:43:52', 'Through the practice of yoga we become more aware of how we hold our bodies—how we stand, how we walk, and how we move about. This awareness takes, well, practice. In yoga class we work on lengthening the spine with a stable, engaged core while lifting and opening the heart with broad shoulders, all of this stemming from a strong foundation in the feet (standing) or hips (seated). \n\nYet most of us have spent a lifetime (half a lifetime?) sitting in the “forward slump” with back rounded, shoulders forward, neck strained. Think about how you sit when at your desk. Or while driving. You may even stand with a forward slump, especially if you have a tendency to cross your arms over the chest. \n\nWith age the forward slump is accelerated by the mere force of gravity, as well as by deterioration in muscle tone, bone density, and cartilage in the spine. Yoga helps us reverse and prevent this forward slump in so many ways. Most importantly, yoga helps us to cultivate body awareness. We start to notice when we are sitting with poor posture. And we notice when our stance is not supportive. We also begin to notice it in other people, which acts as a mirror to prompt us to correct our own posture.\n\nYoga also helps us develop the attributes of good posture mentioned above: We learn to find our ground with a steady stance, whether seated or standing. From that strong base we learn to lengthen the spine and open the heart (with an inhale!) as we broaden the shoulders and relax them away from the ears (on exhale). We do this in just about every posture, and after a while we begin to do this off the mat. \n\nWith these adjustments to our awareness and to our physical placement, we become more comfortable in our body and mind—the true hallmark of good posture. And while it may sound like work, it actually happens rather organically, unfolding over time. Sure, the yoga practice is sometimes work, but when you step back and watch your practice unfold over time, the practice weaves together a tapestry that is all-encompassing, much greater than the sum of its parts. One day you simply realize that you are able to naturally maintain good posture without effort. Thus, the tapestry unfolds.\n \n', 'Improve Your Posture with Yoga', '', 'publish', 'closed', 'open', '', 'improve-your-posture-with-yoga', '', '', '2017-02-01 18:42:51', '2017-02-01 23:42:51', '', 0, 'http://www.theyogasanctuary.biz/?p=2575', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2577, 7, '2012-10-22 08:26:32', '2012-10-22 15:26:32', '<iframe src="https://www.youtube.com/embed/WuOOyXKuS-Y" width="640" height="360" frameborder="0" allowfullscreen="allowfullscreen"></iframe>', 'viparita karani', '', 'publish', 'closed', 'open', '', 'viparita-karani', '', '', '2016-11-10 20:12:15', '2016-11-11 01:12:15', '', 0, 'http://www.theyogasanctuary.biz/?p=2577', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2584, 7, '2012-11-03 06:15:43', '2012-11-03 10:15:43', '<img class="size-medium wp-image-6186 alignleft" src="http://theyogasanctuary.biz/wp-content/uploads/2012/11/third-eye-center-300x300.jpg" alt="Ajna Chakra" width="300" height="300" />Ajna chakra is the chakra of intuition and clarity located at the third eye, which is between the eyebrows. Ajna is associated with the color purple and with the mind element. The qualities of this chakra are inspiration, intuition, and inner vision. Through Ajna chakra we experience insight, which should not be confused with mundane thoughts. Insight refers to those ideas we receive when the mind is calm and quiet.\r\n\r\nThe gland associated with Ajna is the pituitary gland, considered the master regulating gland because it secretes a hormone that monitors the activities of the other glands of the body.\r\nJust as the pituitary gland is the master gland, Ajna chakra governs all other chakras, so when it is out of balance, all other chakras cannot come into perfect alignment.\r\n\r\nWhen Ajna is imbalanced we may experience poor memory, eye problems, headaches, or nightmares. We may also have an excess of energy that we are unable to channel towards any one goal or productive outcome. When this chakra is in balance we are able to tune in to our inner knowing, trusting our intuition, and tapping into our creative imagination. A balanced Ajna chakra allows us to integrate logical thinking with intuition so that we may move through the world better able to make balanced decisions.\r\n\r\nThe mantra KE-SHAM may be chanted to bring about the insightful qualities of Ajna. Asana, or postures, that serve to balance Ajna include child’s pose or any posture in which the forehead touches the ground. Postures in which the gazing point, or dristi, calls for movement of the eyes (such as in Marichyasana, or Sage Twist) will also help to balance Ajna. Nadi sodhana pranayama, <a href="http://www.theyogasanctuary.biz/nadi-sodhana-pranayama">alternate nostril breathing</a>, will help to activate Ajna chakra.\r\n\r\nAs the lower chakras become balanced the path to opening Ajna chakra can be reached. Each chakra helps to build on the previous chakra in order to move towards the next. Moving through the higher chakras becomes possible when all the lower chakras are balanced.\r\n\r\nAs we move up the chakras, balancing each one, Ajna chakra shines an insightful light on our lives that we were not previously aware of, illuminating that which was previously unknown. During your Asana, Pranayama, and meditation practices, notice when the mind becomes quiet. This quiet and clear space will allow you to glimpse what is possible through Ajna chakra.', 'Ajna Chakra: The Third Eye Center', '', 'publish', 'closed', 'open', '', 'ajna-chakra-2', '', '', '2019-02-28 20:51:04', '2019-03-01 01:51:04', '', 0, 'http://www.theyogasanctuary.biz/?p=2584', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2590, 7, '2012-12-02 13:08:40', '2012-12-02 18:08:40', '<img class="size-medium wp-image-6188 alignleft" src="http://theyogasanctuary.biz/wp-content/uploads/2012/12/crown-chakra-300x300.jpg" alt="Sahasrara Chakra" width="300" height="300" />Sahasrara chakra is the chakra of our divine center located at the crown of the head. Sahasrara means thousand-fold or infinity, and the chakra is associated with the color violet and with the consciousness element. The qualities of this chakra are divinity and limitless wisdom. Through Sahasrara chakra we are able to lift the veil of illusion as we recognize our true nature—that we are connected to all that is.\r\n\r\nThe gland associated with Sahasrara is the pineal gland, responsible for the production of certain hormones including melatonin, which regulates circadian rhythms in charge of the wake-sleep cycle. When Sahasrara chakra is in balance, all of the chakras are in balance. Sahasrara is the chakra of enlightenment, or Samadhi.\r\n\r\nWhen Sahasrara is imbalanced we are unable to see through the mind chatter that clouds our perception. We may be consumed with worldy activities and the accumulation of “stuff.” We may experience spiritual skepticism or feel that we are intellectually or spiritually better than others. Sahasrara offers us the ability to connect with our true selves—with that divine light that exists within each of us—and in that way, realize that we are all, truly, one.\r\n\r\nThe mantra OM may be chanted to bring about the consciousness of Sahasrara. An asana, or posture, that serves to balance Sahasrara is Sirsasana, or Headstand. Headstand challenges us to turn our perception on its head so that we can see the world from a different angle.\r\n\r\nRegular meditation practice, the goal of which is enlightenment, will also help to reach Sahasrara. In fact, meditation is the practice best suited for balancing Sahasrara chakra. If you do not yet have a regular meditation practice, consider beginning with a simple five to ten minute session each day. Before bed or after awakening are ideal times to fit in a meditation practice. Find a quiet place, a comfortable cushion, and a timer. Make yourself comfortable, set your timer, close your eyes, and follow your breath. Then do it again the next day, and the next day, etc. Once you establish this routine, it will simply be a part of what you do.', 'Sahasrara Chakra: The Crown', '', 'publish', 'closed', 'open', '', 'sahasrara-chakra', '', '', '2019-02-28 20:53:42', '2019-03-01 01:53:42', '', 0, 'http://www.theyogasanctuary.biz/?p=2590', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2594, 7, '2012-12-02 14:01:54', '2012-12-02 21:01:54', '<iframe src="https://www.youtube.com/embed/HhXFLu-F-Dw" width="640" height="360" frameborder="0" allowfullscreen="allowfullscreen"></iframe>', '15 minute beginner level video', '', 'publish', 'closed', 'open', '', '15-minute-beginner-level-video', '', '', '2016-11-10 20:13:15', '2016-11-11 01:13:15', '', 0, 'http://www.theyogasanctuary.biz/?p=2594', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2599, 7, '2012-12-04 19:58:39', '2012-12-05 00:58:39', 'The holiday season is upon us with busier-than-ever schedules, endless to-do lists, and one get together after another with delicious, rich, waist-expanding foods at our fingertips. It’s easy to see how the average person gains 5 to 10 pounds during the holidays. Food is everywhere. Good food. Fortunately, there is a practice that can help keep our holiday gorging to a minimum, and even help us enjoy the foods we eat more. The practice of mindful eating is a win-win, really. \n\nTo understand mindful eating, we must first understand mindfulness. Luckily, as yoga practitioners, we are already primed for the practice. During yoga practice, when we bring our attention to the breath, essentially bring our attention back to the present moment, we are already practicing mindfulness. \n\nMindfulness is the act of paying attention to what is happening—physically, mentally, and emotionally—while it is happening without getting caught up in the story surrounding it. For example, during yoga practice we bring our attention to the breath, but inevitably thoughts arise, such as, “I must be off balance today because I didn’t sleep well last night,” or, “Why can I never get this pose right?” or even, “I am SO good at this pose.” In these moments, when we finally realize that our minds have become distracted, we bring our attention back to the breath. Over and over again. This is a mindfulness practice. \n\nAccording to Jan Chozen Bays, MD, author of the book Mindful Eating, “Mindful eating involves paying full attention to the experience of eating and drinking, both inside and outside the body. We pay attention to the colors, smells, textures, flavors, temperatures, and even the sounds (crunch!) of our food. We pay attention to the experience of the body.” \n\nThink about how you usually eat. Do you read while eating? Or watch TV? Do you talk through your meal so much that each bite gets chewed and swallowed at rapid speed? Or maybe you eat too rapidly even if you’re not talking. Do you often find yourself fuller than you anticipated? Most of us, if not all of us, can probably relate. Eating mindlessly—the opposite of eating mindfully—has many negative effects on our health. Obesity, diabetes, and digestive conditions can all arise when we eat mindlessly. \n\nMindful eating, on the other hand, not only helps put us in the right frame of mind, but it has beneficial effects on our physical health. A recent study published in the Journal of the Academy of Nutrition and Dietetics found that diabetics who ate mindfully were able to reduce their blood sugar levels and lose as much weight as those who received the traditional diabetes self-management program Smart Choices, which involved education about the diabetes condition itself, proper blood sugar control, medical nutrition therapy, and encouragement of physical activity. Those results are rather impressive when you consider that those people who received mindfulness training only received very basic information on nutrition.\n\nThis holiday season, try to incorporate mindful eating when you can. Take time to tune into your true hunger sensations. Before eating, determine whether you are really hungry, or simply eating out of habit, boredom, or emotion. When eating, be sure to chew your food well, taking in the flavors, smells, and textures of your food. If you tend to read while eating, Jan Chozen Bays recommends that you alternate the activities: read one page and then eat mindfully a few bites. Pay attention to your body’s cues. Stop eating when you feel satiated. Start small, maybe one meal a week. Or the first five minutes of each dinner. Over time, the benefits of eating mindfully will become evident to you. \n\n\n\n \n', 'Eat Mindfully This Holiday Season', '', 'publish', 'closed', 'open', '', 'eat-mindfully-this-holiday-season', '', '', '2016-11-16 21:56:05', '2016-11-17 02:56:05', '', 0, 'http://www.theyogasanctuary.biz/?p=2599', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2602, 7, '2012-12-13 09:33:10', '2012-12-13 16:33:10', 'The hustle and bustle of the holiday season brings with it a seemingly contradictory mix of joy and distress, love and fear, compassion and selfishness, and love and disdain. Life gets busier and expectations run high as time runs out. Emotions go up and down, to do lists go on and on (and on), and it can seem that the very process leading up to the grand celebrations are hardly worth the stress. The ebb and flow of life may just reach its pinnacle during the holiday season.\r\n\r\nThankfully, the practice of yoga prepares us for the highs and lows of the season. For through yoga we are able to find our center, the calm within the storm, the eye of the hurricane. The holidays offer us a great opportunity to tune into the present moment because it’s a challenge. To be able to find calm amidst chaos takes practice—lots of practice. And so we practice this season.\r\n\r\nWhen holiday shopping, for example, take a moment to step back and observe your surroundings. Notice the other people around you, notice the interactions between people, notice how you feel, and notice your breath. Oh yeah, the breath. The simple act of finding your breath—even in the middle of the shopping mall (especially in the middle of the shopping mall)—will help you to connect to that ever-present calm within. Use this. Everywhere.\r\n\r\nAlthough your schedule may be filled to the max this month, please find time to relax. It’s essential for our self-preservation that we have some down time. Come to your mat—for a class, for a practice outdoors, or even for ten minutes to start your day. Use this time to find your center so that you may find it off the mat as well. Indeed, the yoga practice sets us up to be able to do just that.\r\n\r\nThis season, take notice: Notice those moments when you are able to practice the concepts of yoga off the mat. Knowing that you hold this potential within you, always, will help you sail through the season with ease. Happy holidays!', 'Finding Calm amidst Chaos - On and Off the Mat', '', 'publish', 'closed', 'open', '', 'finding-calm-amidst-chaos-on-and-off-the-mat', '', '', '2016-11-18 14:30:36', '2016-11-18 19:30:36', '', 0, 'http://www.theyogasanctuary.biz/?p=2602', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2605, 7, '2013-01-03 12:51:17', '2013-01-03 17:51:17', 'My name is Sherry.  I am 66 years old and I’ve been practicing Yoga for almost 30 years….with some seriousness for the past 15 years.  This is my third year practicing at The Yoga Sanctuary, and I suspect it was my experience here that put the idea of teaching into my head.\n\nSo, here I am, in December of 2012, among 11 other people, on our mats, upstairs at The Yoga Sanctuary – embarking on a journey into the study of Yoga.  Each with our individual histories, talents and reasons for being here.  Each knowing a little, all quickly realizing how much we do not know.\n\nAm I the only one who is nervous?  Daunted by the scope of material we are expected to absorb?  And the idea – just the idea – of getting up in front of a group of silent Yogis waiting to be guided through one posture! Just ONE posture!  Well, that strikes terror in my heart.  \n\nWith more than a little relief, I quickly realize that my doubts and fears are shared by the others.   We all seem to be a little unsure – some are frankly terrified.  Yet, we show up.  We carry our bags of books, we do the homework, we manage to come to the front of the room as we are called and, remarkably, before we know it, the first full weekend of classes has come to a close.  \n\nWe’re all tired, but the mood of the group is decidedly different from our first meeting.  Something pretty wonderful has begun to happen. We’re forming bonds, learning from each other, encouraging each other, becoming collectively smarter, stronger and more powerful than we were alone.\n\nSome of us have lived a long time and hope to bring a lifetime of experience to the teaching of Yoga. Some are young and hope to bring the teaching of Yoga to a lifetime of experience.  But, we are one in our desire to know more, to deepen our experience of Yoga – in all its aspects - and to incorporate that into our lives. \n', 'Yoga Teacher Training 2013 Blog #1:  “I” becomes “We”', '', 'publish', 'closed', 'open', '', 'yoga-teacher-training-i-becomes-we', '', '', '2019-01-13 20:27:34', '2019-01-14 01:27:34', '', 0, 'http://www.theyogasanctuary.biz/?p=2605', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2611, 7, '2013-01-13 08:19:17', '2013-01-13 13:19:17', 'The prana vayus are the five movements or functions of prana, or life force. Vayu means, literally, “wind.” The five prana vayus are prana vayu, apana vayu, samana vayu, udana vayu, and vyana vayu. Each governs a different area of the body. When they are balanced together, they promote health and vitality of the body and mind, allowing us to realize our full potential. \n\nThe practice of yoga asana (postures), pranayama (breath control), and shat kriyas all help to balance the prana vayus. In the next five months, each prana vayu will be explained in more detail. The five are summarized below:\n\nPrana vayu is the energy that receives inward. It is associated with Anahata chakra, the heart chakra, since it is located at the chest and governs the intake of prana into the lungs. Eating, drinking, and breathing are all prana vayu activities. \n\nApana vayu is the energy that expels outward. It is associated with Muladhara chakra, the root chakra, connected to the earth so that it may receive the energy no longer needed. Exhaling, sweating, and eliminating digestive waste are all apana vayus. \n\nSamana vayu is the “balancing air” that moves between the navel and heart. It is associated with Manipura chakra at the solar plexus—where digestion begins. Samana is the seat of the digestive fire. \n\nUdana vayu is an upward moving energy that promotes mental clarity and acute sensory function. It is associated with Visshudha chakra, the chakra of communication, truth, and self-expression. \n\nVyana vayu is an outward moving wind that moves from the center out to every area of the body. It is associated with Svadhisthana chakra, the sacral chakra that is associated with creativity and pleasures. Vyana is the coordinating and connecting force of prana.\n\nAs we delve into the prana vayus in the coming months, you will begin to understand the subtleties of prana, and how it is a vital part of our overall wellbeing—body, mind, and spirit.\n', 'Prana Vayus', '', 'publish', 'closed', 'open', '', 'prana-vayus', '', '', '2017-02-01 18:03:24', '2017-02-01 23:03:24', '', 0, 'http://www.theyogasanctuary.biz/?p=2611', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2613, 7, '2013-01-13 08:21:23', '2013-01-13 13:21:23', 'This New Year, instead of resolutions (which are bound to fail, at least most of them), try to set intentions. Setting an intention is less guilt-ridden, paving the way to long-term success. The Yamas and Niyamas offer a nice guideline to help inspire your intentions for the New Year. Here are some ways to apply them this year.\n\nYamas\n\nAhmisa: To cultivate ahimsa, or non-harming, notice when you think or speak of someone in a negative way. If you find yourself doing this, remember that you are mostly hurting yourself with these thoughts and words. Take three rounds of breath to help the negativity dissolve on its own. Over time, this will be your pattern, and the thoughts and words themselves will fade.\n\nSatya: To promote satya, or truthfulness, in your life, be honest with others and yourself as you go about your day. It is important to integrate satya with ahimsa, however, so as to not tell a truth that deliberately harms another. In this case, “If you don’t have anything nice to say, don’t say anything at all.” \n\nAsteya: To establish asteya, or non-stealing, don’t take what is not rightfully yours. Did you burrow a friend’s sweater and conveniently forgot to return it? Did you use someone’s ideas, presenting them as your own? These are forms of stealing. Notice where you may need to let go.\n\nBramacharya: To bring about bramacharya, or the upholding of the highest energy, remember to aspire towards your greatest good. Bramacharya is also translated as the practice of celibacy, but since we Westerners tend to be householders, Bramacharya refers to responsible use of sexual energy. Again, aspiring towards your greatest good applies here. \n\nAparigraha: To cultivate aparigraha, or non-possessiveness, we must find contentment (see santosha below) with what we have and with what is. Next time you find yourself longing for the social or financial status of an acquaintance, remember that comparing yourself to another only causes suffering. \n\nNiyamas\n\nSaucha: To attain saucha, or cleanliness and purification of body and mind, practice yoga and eat well. Seems simple, but it’s true.\n\nSantosha: To find contentment, remember that you are simply the witness of your experiences. When you are able to take a step back and notice all that you are involved in without getting wrapped up in the dramas of day to day life, contentment will settle in. \n\nTapas: To train the senses, the practice of tapas, we must draw inward. One of the best ways to do this is through meditation practice (see ishvarapranidhara below), which helps brings awareness of how we are influenced by our senses. We begin to notice that we are drawn to certain sensations, sometimes in an unhealthy way. Noticing these cravings, as opposed to giving in to them, will help us to let them go.\n\nSvadhyaya: To practice svadhyaya, we must seek to study the self and study of sacred texts. Perhaps you’d like to begin your study with the Yoga Sutras to deepen your knowledge of yogic philosophy. There are many great translations available. \n\nIshvaraprandihana: Here, we meditate. This year, if you haven’t already, why not start? Begin with five minutes daily. Find a comfortable seat, set a time, and bring your attention to the breath. Over time your practice will lengthen and deepen. Start small so that you establish the habit firmly. And see what happens from there. \n\n', 'Yamas and Niyamas in the New Year', '', 'publish', 'closed', 'open', '', 'yamas-and-niyamas-in-the-new-year', '', '', '2016-11-08 19:17:17', '2016-11-09 00:17:17', '', 0, 'http://www.theyogasanctuary.biz/?p=2613', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2632, 7, '2013-01-28 20:08:31', '2013-01-29 01:08:31', 'A month into our Teacher Training Program and two remarkable things have happened:  1) we have learned a LOT and 2) the reality of how much is involved in this teaching yoga thing is setting in!\n\nThe LOT part includes the many hours we have spent on Asana with Jennifer.  If any of us thought we knew what we were doing before, well ….. we have become disabused of that notion!  Jennifer, of course is a bit of a Rock Star when it comes to Asana and a self admitted anatomy ‘geek’.  Observing her adjusting a posture is somewhat of a miracle and feeling her adjustments in our bodies is a revelation.  We can only hope to emerge from this program with a cursory understanding of her knowledge.  But, we aspire!\n\nWe have also had the honor of a two day workshop with Yoga Master Alan Finger – wisdom and insight, with a healthy dose of humor and comradery.   Then, of course, our work with Bonnie on Chakras, Bandas, Nadis and Pranayama is intellectually challenging (wish I had studied Sanskrit in school instead of Spanish) and inspiring.  I’m both amazed and grateful that this wealth of information feels less and less foreign.  There are more frequent  ‘aha’ moments - along with some ‘duh, where have I been all my life?’ moments.  \n\nFor people like me who want to ‘do well’ and want to learn all I can, there is both frustration and comfort in the increasing awareness that this is a process that does, in fact, take a lifetime.  There is always more to learn, room to grow, and experience to deepen one’s awareness.  \n\nYoga is, after all, a way of life.  And, this is where the reality of possibly teaching Yoga comes in: it’s a responsibility not to be taken lightly.  Asana is not just a form of exercise  - it’s a road to self-awareness, balance and total health.  Breathing does not simply keep your body alive – mindful breath work directs your energy and refreshes your spirit.  Many of us have heard these concepts, but through this intensive study, they are becoming real.   DO IT.  GET TO THE MAT.  Experience the benefits of your PRACTICE.  This is a gift you give yourself, and in turn to all the people in your world.  \n\n\n', 'Yoga Teacher Training 2013 Blog #2: The Plot Thickens!', '', 'publish', 'closed', 'open', '', 'the-plot-thickens', '', '', '2019-01-13 20:27:48', '2019-01-14 01:27:48', '', 0, 'http://www.theyogasanctuary.biz/?p=2632', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2639, 7, '2013-02-05 20:35:30', '2013-02-06 01:35:30', 'The individual prana-vayu, not to be confused with the entire category of prana vayus, is the specific function of movement of prana, or life force. Prana-vayu governs the inward movement of prana, which enters the body with breath, food, and drink, and also enters with mental and sensory perceptions. \n\nThe seat of prana-vayu is the heart. And the prana that enters the body moves towards the heart, where it nurtures our heart center. One of the best ways to tap into the movement of prana-vayu is to feel the body’s movement as you breathe. As you inhale, notice the movement as it begins with the belly expanding and moves in an upward motion as the lungs fill with air and the chest expands. \n\nSince prana-vayu also governs the movement of prana that comes in from food and drink, consider that fact as you make choices about what foods and drink most nurture you. We bring in energy with each bite and each sip. What is the quality of energy taken in from the foods you eat? When we make this connection to our food, we begin to make choices that change our health. \n\nSimilarly, the energy we take in through our senses and thoughts is equally important. Think about it—the last time your thoughts were troubling, how did it affect you? And the last time you saw something beautiful, how did that affect you? We can’t control everything in our environment, but we can work on our response to the situations we encounter. \n\nAgain, we can turn to our breath for help. The next time you have a troubling thought or emotion, use the breath to bring your mind back to the moment. Take in that which nurtures you, and use the breath as a vehicle to do so. By integrating prana-vayu into your yoga practice, you will learn more about yourself by connecting with the energy that nourishes you. \n', 'Prana-Vayu', '', 'publish', 'closed', 'open', '', 'prana-vayu-blog', '', '', '2017-02-01 18:03:13', '2017-02-01 23:03:13', '', 0, 'http://www.theyogasanctuary.biz/?p=2639', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2648, 7, '2013-02-12 05:32:37', '2013-02-12 10:32:37', '\nThe yoga practice is designed to promote a feeling of calm, peace, and equanimity. The movements are fluid and synched to the breath. The mind finds relative ease and less distraction. The atmosphere is usually relaxing. While the environment in which we practice yoga is, in general, set up to make it easy to find peace, we must be sure to not rely on it as our only means of coming back to this peace. In fact, the yoga practice encourages us to take our practice off the mat and out into our lives. \n\nJust as the yoga practice often begins as a physical practice that is body-centric, it can be helpful to begin your yoga-off-the-mat practice by simply noticing how you hold yourself throughout the day. Wherever you find yourself sitting—at a desk, in the car, or at the kitchen table—notice how you are seated. If your back is rounded and your shoulders slumped forward, straighten up! Ground your sit bones and lengthen your spine upward. Then, feel your shoulders open and pull down the back as they relax away from the ears. Do this every time you remember until it becomes natural for you to sit up straight. Your body will become more comfortable over time, as a result.\n\nNext, remember to breathe. Sounds easy, sure, but the simple-yet-profound breathing practices we do in yoga class often stay in yoga class. Our busy lives and multitasking tend to leave little time for us to experience the present moment. Luckily, the breath is one thing that can only happen in the present moment. It sounds silly, but even though we breathe all day long, we are rarely aware of it. A great way to incorporate breathing into your day is to take a moment for three deep breaths—a moment in which all you do is take three deep breaths. Go ahead, take them now...\n\nGreat! You\'ve already begun. Just these two practices can make a big difference in your overall well-being. And that is only the beginning. Once you cultivate more awareness of your body and your breath, you will begin to notice how your mind gets involved, whether in relation to your own experiences or your interactions with others. Begin simply, here and there, and just notice how your yoga practice truly unfolds. You may find a whole new way of being.\n', 'Take Your Practice off the Mat', '', 'publish', 'closed', 'open', '', 'take-your-practice-off-the-mat', '', '', '2016-11-18 14:29:52', '2016-11-18 19:29:52', '', 0, 'http://www.theyogasanctuary.biz/?p=2648', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2651, 7, '2013-02-22 19:56:25', '2013-02-23 00:56:25', 'By Sherry Bechtold\n\nIn considering the topic of Finding Your Voice, I felt it more than appropriate to ask some of my fellow students to express their feelings, thoughts, observations about their own experience in the YTT program.  Their remarks appear in quotes throughout this article.\n\n<em>“ As we progress though this training, the respect and gratitude I feel toward our teachers grows.  It is my intention to find and nurture my own fledgling voice so that their gift to me can become my gift to others.”</em>\n\nRight from the start of our Training Program, we have been reminded how important it is to ‘find your own Voice’.  Initially, I took that to mean the voice with which we would instruct our future students, should we decide to teach.  The words we would choose to cue postures, our individual styles, using our knowledge to create classes that suit our own abilities and also are appropriate for those looking to us for guidance.\n\n<em>“As I dive deeper into the teacher training I come to realize that it\'s not how ‘bendy’ you can be. It\'s about being in alignment and personal growth.”</em>\n\nOver the past couple of months, we have waded into the deep waters of  ancient and modern wisdom from great minds, great spirits, great hearts - sifting through philosophies, concepts, and approaches to what is known as a Yoga lifestyle. We are absorbing information, gleaning values and beliefs that will become part of who we are.   Throughout this process, I’ve become aware that I am developing a much broader perspective of what it means to find your Voice - the verbal and nonverbal expression of your true Self.\n\nI have come to believe that Finding Your Voice is grounded in Finding Your Truth - the crowning glory of self exploration and study.  Who am I, what do I believe, what are my core values, where do I find Peace?  What brings me Joy?  How do I find the center that allows me to face each day with equanimity?   And, just as important: who am I not and what no longer serves me?  What do I need to let go of?  We seek these answers for ourselves, and in the discovery, we find our Truth.\n\nThis is truly the work of a lifetime ~ isn’t it?  We struggle through data and experiential overload, considering various options and paths, hopefully, hearing ever more clearly the music that calls us to sing it with our own Voice.\n\nMore often than not, we explore alone.  But, for us, in this brief segment of our lives, we are in the good company of like minded seekers.   \n\n<em>“We are helping each other to emerge from our cocoons, to blossom, and prepare each other to spread our wings and fly. This is the true spirit of Yoga. And we are blessed to be able to experience it”.</em>\n\n\n\n\n\n\n\n', 'Yoga Teacher Training 2013 Blog #3: Finding Your Voice', '', 'publish', 'closed', 'open', '', 'finding-your-voice', '', '', '2019-01-13 20:27:59', '2019-01-14 01:27:59', '', 0, 'http://www.theyogasanctuary.biz/?p=2651', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2655, 7, '2013-03-11 08:24:27', '2013-03-11 12:24:27', 'Apana is the prana vayu that involves the downward and outward flow of energy from the body. Apana vayu governs the outward flow of energy on the breath, with digestive elimination, and with menstruation. The seat of apana vayu is the muladhara chakra, or the root chakra located at the perineum and pelvic floor. Not only does apana guide the elimination of physical wastes, but also mental and emotional waste—that which no longer serves us. \n\nThe balanced function of apana is important so that we are able to release negative energy, destructive thoughts, and physical toxins. The work of apana will be lessened by improving the quality of prana, or the inward flow of energy. Prana and apana work in a push-pull manner, each helping to balance the other. Minimizing the input of negativity and maximizing the input of positivity will help improve the balance of prana and apana.\n\nApana is all about release—physical, mental, and emotional release. In the same way that we must carefully mind what we take into our bodies and mind, we must equally cultivate the proper release of energy from our being. Thus, holding on to destructive thoughts, or suppressing negative emotions, or even the act of holding our healthy digestive functions can all have a detrimental effect on us. Learning to release, in every sense of the word, can be a freeing process. Tap into the energy of apana to guide this process. \n\nJust like we did with prana vayu, we can turn to our breath to help facilitate the flow of apana. The next time you have a troubling thought, emotion, or sensation, use the breath to help you release it. Each exhalation is a release, and carries apana with it. The act of completely embodying release upon exhalation can help you tap into the outward flow necessary for the removal of negativity you may be holding on to. By utilizing your exhalation to help you find release, you be able to improve the outward flow of apana. \n\n\n', 'Apana Vayu', '', 'publish', 'closed', 'open', '', 'apana-vayu', '', '', '2017-02-01 18:06:48', '2017-02-01 23:06:48', '', 0, 'http://www.theyogasanctuary.biz/?p=2655', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2657, 7, '2013-03-11 08:40:06', '2013-03-11 12:40:06', 'Do you ever find yourself in yoga class struggling to maintain a pose, or to get into a pose, or to keep up the pace during flowing sequences? Do you notice your mind gets agitated with thoughts like, “Why can’t I just keep up,” “Will I ever be able to do this pose,” or “I’m just not cut out for this”?\n\nFirst of all, you’re not alone—everyone experiences thoughts like these from time to time. As your practice progresses, you will experience good days along with occasional days you wish you had stayed in bed. The same goes for the asanas (postures)—some are exhilarating, some relaxing, and others downright bothersome. Indeed, the nature of your yoga practice mirrors the ups and downs of life itself. Luckily, on the mat we have some tools to help us ride these waves. \n\nWhen you encounter challenging poses in yoga, the key is to familiarize yourself with your limits. When you know you have reached your limit—in which you still have some semblance of steadiness and a hint of ease (use your breath as the gauge)—honor that limit. Instead of trying to stay in a pose for longer than your composure allows, take a modification.\n\nFor example, if you have been in Virabhadrasana II (Warrior II) for a while and your arms are burning (or your shoulder is crying) you could bring your hands to your hips. If your legs are shaking and losing stability, you could straighten your legs. Or, if you can only hold Adha Mukha Svanasana (Downward Facing Dog) for so long before your wrists feel the pain, take Balasana (Child’s Pose). In fact, take Child’s Pose any time at all. Even if everyone is standing in Tree Pose! If your body tells you it needs a rest, please listen to that—it’s the most important teacher of all. \n\nIf there is a particular pose that you find uncomfortable, pay attention to the cues your body is sending and modify the pose in a way that feels good to you. It’s OK if your pose doesn’t look like that of the person standing next to you. This is your practice, and the postures should fit your body, not your body to the postures. Take solace in the fact that you can play a little and make your practice your own. That is what yoga is all about. \n', 'Make Your Practice Your Own', '', 'publish', 'closed', 'open', '', 'make-your-practice-your-own', '', '', '2017-02-01 18:42:15', '2017-02-01 23:42:15', '', 0, 'http://www.theyogasanctuary.biz/?p=2657', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2659, 7, '2013-03-15 13:02:58', '2013-03-15 17:02:58', 'Crazy as it seems, we are nearing the end of The Yoga Sanctuary Teacher Training Program  of  2012 – 2013.  I’m not yet at the point to sit back and try to summarize the experience.  Next month, perhaps.  Or maybe never, as summary would most certainly fall short of any meaningful assessment of what this entire process has been for all of us.  But, I’m getting ahead of myself.\n\nSomewhere over the past few weeks, we have passed through some kind of invisible door – bringing us all to a more confident space, where we are able to relax a little, have fun, to laugh at ourselves and, yes, at each other. The big thing – the really BIG THING – has been our Community Class experience, where we each choose a local Charity and teach a class for donations.  As I write this, only 3 of us have not yet completed this rite of passage.  I’ve been fortunate to attend all my fellow students’ classes and can say that, to a person, life BEFORE your Community Class and life AFTER are so different – it’s like you’ve moved to another planet.  \n\nLeading up to doing your Class, there is so much apprehension and preparation that, even those who have taught in the past have found it a challenge.  We all want so much to integrate what we have learned, and aspire to do The Yoga Sanctuary proud!  For me, well, I was terrified.  This business of teaching a class has loomed in front of me since December, as I imagined myself forgetting the names of body parts, when to inhale, when to exhale and making a complete fool of myself.  Or worse.  Tears might come.  \nSo, I worked on my sequence diligently.  Practicing on my generous victims.  Leaning on Jennifer’s advice and wisdom.  Writing out everything I hoped I would say -  editing, questioning, refining, finalizing the sheet of paper I would use as my cue card, my crutch, should memory completely fail me during my “routine”!  \n\nThen, as surely as the birds leave in Spring to fly north, it was suddenly MY DAY.   In a vague fog, I found myself walking into the studio under my own power.  Then after a lovely talk about my Charity, the Peace River Wildlife Center, I was “up”.   Miracle of miracles, as I looked out at all those lovely, goodhearted people, and felt them ‘with me’, it was as though Tinkerbell waved her little wand and I knew that whatever happened was going to be ok.  As one of the other ‘girls’ remarked after her Class, “I felt all that good energy, saw all those friendly faces.  We were all there for Yoga and for a good cause.  I knew it was ALREADY perfect.”   That’s the peace that comes with LIFE AFTER your Community Class!\n\nNow we are approaching ‘crunch time’ - review of our work and demonstration of what we have absorbed over the past few months.   It has become obvious that each of us has brought some strengths to the program – some have a real knack for Asana, some have had experience with the philosophical aspect of Yoga, and some are near experts on anatomy.  Safe to say, though, that everyone has been challenged – perhaps more than they expected to be.   And, haven’t we all faced the challenge!  Haven’t we all grown!  \n\nHaven’t we all opened a window and let the light shine in on us a little brighter?    It IS already perfect.\n', 'Yoga Teacher Training 2013 Blog #4: Rites of Passage', '', 'publish', 'closed', 'open', '', 'yoga-teacher-training-blog-4-rites-of-passage', '', '', '2019-01-13 20:28:19', '2019-01-14 01:28:19', '', 0, 'http://www.theyogasanctuary.biz/?p=2659', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2669, 7, '2013-04-12 13:14:33', '2013-04-12 17:14:33', 'Samana vayu, or "balancing air," is the prana vayu at the meeting point between prana, the inward/upward-moving vayu, and apana, the outward/downward-moving vayu. Samana vayu unites these two energies together. Located at the navel, samana vayu governs agni, the digestive fire, or fire of purification. This fire burns adequately when prana and apana unite in samana. \n\nSamana vayu is related to Manipura chakra located at the solar plexus. It is responsible for the processing and assimilation of all that is taken in—food, emotions, perceptions, and breath. Samana is used to assimilate these energies so that they can be used optimally.\n\nSamana vayu helps us to take in what we need and release what we don\'t in an even balance. This represents balance between the flow of prana and apana. An imbalance of samana vayu presents as health conditions including digestive disturbances, slow metabolism, malnourishment, or obesity. In our daily lives, if we are feeling out of balance, samana is likely to be affected. \n\nPranayama practices that balances inhalation with exhalation are helpful as a way to balance samana. By matching the length and depth of each inhalation and exhalation, prana meets apana, thereby helping to balance samana. Asanas to practice for optimizing samana include Parivritta Parshvakonasana (Revolved Side Angle Pose), Utkatasana (Chair Pose), Shalabasana (Locust Pose), Marichyasana (Sage Twist), Paschimottanasana (Seated Forward Fold), and proper engagement of Uddiyana Bandha, or navel lock, upon each exhalation.\n\nA healthy diet and good digestive health are important aspects of working with samana vayu. Also, making time to observe our mental health—taking in that which we need and discarding that which does not serve us—helps to set the balance that arises with samana vayu. Take some time this month to think about what aspects of your life need balance, and work on bringing everything back toward the center as a way to work on your samana vayu. \n \n', 'Samana Vayu', '', 'publish', 'closed', 'open', '', 'samana-vayu', '', '', '2017-02-01 18:06:36', '2017-02-01 23:06:36', '', 0, 'http://www.theyogasanctuary.biz/?p=2669', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2672, 7, '2013-04-10 15:28:40', '2013-04-10 19:28:40', 'April 2013\n\nOver the past few months we “TT’s” have been deeply entrenched in the work at hand, perhaps at times feeling unequal to the task, and understandably rather self involved! Now, as we prepare to turn the last page of this life chapter, we can glance up beyond our noses and consider ‘what happens now?’.   We all have some ideas……\n\nLaura is inspired to bring the peace of Yoga practice to women who desperately need peace.  Carol has more tools to enhance her work in Wellness Management.  Dea’s seniors will be the beneficiaries of her new skills and refreshed commitment.\n\nJulie is full of characteristic enthusiasm, ready to bring new things to her students at home.  Ashley’s goal was to deepen her own personal practice and has found, along the way, the desire and confidence to teach.  Brandy has a dream to combine her love of Yoga with her Art.\n\nSally says the program has exceeded her expectations in developing her personal practice.   Sonya will infuse the wisdom of Yoga into her professional life and her photography.  And, I predict that Lynn,  after she’s had a chance to percolate on the Bhagavad Gita, will soon be emailing us from Long Island, saying “can I ask you a question….”.\n\nMe?  Well, this experience has certainly changed me and I guess I need a little time to assimilate – sort of an extended savasana!  One thing I know for sure:  the limitations I had placed on myself have been significantly altered, my comfort zone expanded, my sights lifted.  Wouldn’t it be wonderful to be able to help others find that? Perhaps bringing Yoga to people who may never have imagined it is “for them”?  We’ll see where the path leads.\n\nWe all have some ideas, yet I think that every one of us embraces the belief that the work itself has been the reward.  We are left  with open hearts to whatever may lie ahead, as we take our places in the Yoga community, accepting the responsibility and joy of sharing what we have learned.\n\nVery soon, the exams will be over, the celebratory gatherings will pass.  There will be hugs, well wishes and promises to stay in touch, to have lunch, to see each other in class.   Regardless of how much or how little we see each other in the future, we are forever connected and we know this is not an ending.  We’ve hardly scratched the surface on the subject of Yoga.  And the answer to the question “How long will it take me to ‘get this’” is “The rest of your life”.\n\nNamaste’\n\n~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~\nI couldn’t possibly sign off on this Teacher Training Blog series without expressing our deepest gratitude to Bonnie and Jennifer.  My, they are patient! They are wise.  They are loving.  They are kind.  They are fun.  They are charming and beautiful.  We are blessed to have them in our lives.  Our immediate community and our extended Yoga community are blessed by their presence.  I could go on and on, but they are also humble, and they know how we feel.\n\n\n\n\n', 'Yoga Teacher Training  2013 Blog #5: Love the Work and See Where it Takes You', '', 'publish', 'closed', 'open', '', 'yoga-teacher-training-blog-5-love-the-work-and-see-where-it-takes-you', '', '', '2019-01-13 20:28:36', '2019-01-14 01:28:36', '', 0, 'http://www.theyogasanctuary.biz/?p=2672', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2676, 7, '2013-04-16 18:04:35', '2013-04-16 22:04:35', 'If you have been practicing yoga for a while, you are familiar with the relationship between breath and movement. You understand that certain movements correspond to either an in breath or an out breath, each complimenting and facilitating the other. Over time the practice of linking breath to movement starts to feel natural, and you have to think less about the specifics as you flow through your practice. You find that you are able to breathe in a way that, for the most part, matches your practice. \n\nThere is an important aspect of this relationship of breath to movement that is often left out. Not only should breath be linked to movement, but the breath should initiate the movement. Even before your arms begin to rise in Sun Salutation, your inhalation should start. In this way, you use the energy of the breath to lift your arms. Likewise, before you fold forward, your exhalation begins and guides your descent. \n\nPracticing yoga in this way—with the breath initiating movement—will change your practice. It will take you deeper into the practice in a way that heightens your awareness and participation. Sure, you will not be able to initiate every single movement with breath at first, but try to incorporate it as much as possible. You will see that it gets easier and begins to feel more natural. Just like everything else in yoga, it takes practice. \n\nAs you get more comfortable with beginning each movement on the mat with breath, you will notice that your breath becomes more even and deep, which confers a feeling of ease to your practice. Also, you may start to take this breath practice off the mat. You may find inhalation helps you up as you move from seated to standing, and the exhalation helps guide you as you sit down. Experiment with your breath this month to see how your practice evolves when you let the breath take the lead. It will open you up to some new experiences both on and off the mat. \n', 'Let Your Breath Lead Your Movement', '', 'publish', 'closed', 'open', '', 'let-your-breath-lead-your-movement', '', '', '2017-02-01 18:12:29', '2017-02-01 23:12:29', '', 0, 'http://www.theyogasanctuary.biz/?p=2676', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2684, 7, '2013-05-06 07:28:55', '2013-05-06 11:28:55', 'Vyana vayu, or "omnipresent air," is the prana vayu that integrates all vayus. Vyana vayu helps to balance the other four vayus, and is present throughout the body. It is not associated with any one area of the body, but rather the entire body, and even extends outward into the area surrounding the body, also known as the aura.\n\nNourishing and expansive, vyana governs the movement of prana through the nadis—the 72,000 energy channels that flow throughout the body. Vyana also dictates the flow of blood and nutrients through the circulatory system, the flow of chemical and electrical impulses through the nervous system, the movement of fluid through the lymphatic system, the movement of muscles and joints, and even the flow of thoughts and emotions. Truly, vyana brings it all together. \n\nWhen vyana is out of balance, everything feels out of balance—mentally, emotionally, and physically. Certainly each vayu contributes to overall balance in the body, but without vyana to coordinate them all, balance cannot be achieved. Like an orchestra without its conductor, it just won’t sound the same. Similarly, you won’t feel up to par unless vyana is well-balanced. \n\nOverall, a balanced yoga practice will help vyana to flourish. Standing poses are particularly beneficial, because they involve movement of every part of the body, from the center outward. Warrior poses, Trikonasana (Triangle Pose), and Utkatasana (Chair Pose) are excellent balancers of vyana. In addition, the vyana-balancing pranayama practice of nadi shodhana (alternate nostril breathing) will also be beneficial. \n\nA regular yoga practice, complete with asana (postures), pranayama (breathwork), meditation, and moral contemplation, will work together to bring about overall balance—vyana being the driving force behind all of it. Thus we have the underpinnings—the very mechanisms—that demonstrate how yoga helps us find balance. \n', 'Vyana Vayu', '', 'publish', 'closed', 'open', '', 'vyana-vayu', '', '', '2017-02-01 18:06:25', '2017-02-01 23:06:25', '', 0, 'http://www.theyogasanctuary.biz/?p=2684', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2687, 7, '2013-05-13 06:33:46', '2013-05-13 10:33:46', 'Sometimes yoga practice doesn’t give us that awesome feeling we are accustomed to. Sometimes it’s a real struggle. Some days, just getting to the mat can seem like a marathon itself. Other days, we expect our practice to deliver the bliss, yet we muster through the practice in a barely-there, fight-til-the-end, just-wanna-go-home state. Mama said there’ll be days like this. Despite the difficulty, the mental anguish, the physical exhaustion, and the small and big annoyances, these are the most important and revealing days of the practice. After all, life is not a walk in the park. Neither is yoga, not always anyway.\n\nYou may have the expectation that the physical yoga practice itself will help iron out these kinds of days, helping to somehow neutralize them or drive away the suffering. But the reality is, our practice helps us to be present in such moments. Sometimes we come to our mat as an escape from the stressors in life, but ultimately, this practice will actually bring those stressors front and center, so that we are fully aware of them and of their effects on us. The result of this process, at times, is an uneasy practice. \n\nYou may have one of those days when you feel every pose is a great physical challenge. Or you may have one of those days when every little distraction is maddening. Or, you may end up crying in a heap for no explainable reason (or for a crystal clear reason). These are a few manifestations of a hard day on the mat. They happen. They’re tough. But these are the days that can open us up to the subtler practice of awareness.\n\nBy simply recognizing your experience of a hard day on the mat, trying to not get sucked into the long and droning dialogue in your mind that wants to explain away your experiences, you can step back and take the position of the observer. Find your breath and notice your experience. Inhale. “I feel tired.” Exhale. “This pose feels impossible and horrible today.” (You may notice that your mind wants to add all sorts of commentary, “This pose feels horrible because I am weak and will never be able to do it like Peggy Sue over there. Why bother?” Try to notice when your mind has added commentary, and come back to your breath as a way to again simply notice what is happening in the moment. Lather, rinse, repeat—the mind will be persistent with its commentary.)\n\nIt may be comforting enough to know that what happens on the yoga mat is a reflection of what happens off the mat. Some days are better than others. The same tools apply on hard days as on any other day—use your breath as a tool to help anchor your mind in the moment. Simply breathe and notice your breath. Follow your inhalation and exhalation. This will help you find the space that allows you to take a backseat, so to speak, and become the observer. It is there that insight arises. Learn how to view these days as teachers—opportunities even—and let them help you go deeper. \n', 'Hard Day on the Mat', '', 'publish', 'closed', 'open', '', 'hard-day-on-the-mat', '', '', '2016-11-18 14:28:56', '2016-11-18 19:28:56', '', 0, 'http://www.theyogasanctuary.biz/?p=2687', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2703, 7, '2013-05-31 18:33:45', '2013-05-31 22:33:45', 'Udana vayu, or "ascending air," is the prana vayu that directs prana from lower to upper chakras. Udana vayu is the channel that leads from lower to upper levels of consciousness, carrying the energy of kundalini—the dormant energy awakened through yoga practice—up through the chakras as it ascends. It is primarily located between the heart and the head.\n\nAs the expressive vayu, udana governs the throat center. Communication and expression are particularly affected by this vayu, as are the thyroid and parathyroid glands, which regulate metabolism. When udana is balanced, we feel confident, assertive, and able to express ourselves articulately. The energy of udana helps us to raise the bar, so to speak—to achieve our highest aspirations.  \n\nWhen udana is out of balance, we find it difficult to communicate effectively. Loss for words, or too many words, or inappropriate speech burden our conversations. We feel unable to reach our ideals and find it difficult to understand those of others. We may feel defeated and unsure of ourselves. \n\nUdana vayu is activated by samana vayu, which itself is activated by the balance of prana and apana vayus. As such, udana is balanced when, at the culmination of an asana practice, we invert our bodies in poses such as Setu Bandha Sarvangasana (Bridge Pose), Sarvangasana (Shoulderstand), Halasana (Plow Pose), Matsyasana (Fish Pose), and Sirsasana (Headstand).  \n\nFinishing your asana practice with inversions, even simply spending some time in Bridge Pose, will help set your mind for a comfortable Savasana (Corpse Pose) at the end of practice. And if your asana practice is followed by a seated meditation, you will find meditation to be easier after inversions due to the activation of udana vayu. \n\nUdana vayu is the fifth of the five prana vayus, all working together to support the subtle energies that underlie the yoga practice. By understanding these five vayus better, we are able to deepen our experience of the yoga practice. It becomes obvious that yoga is far more than touching our toes and taking a deep breath. This all-encompassing practice exists on many levels, which can be revealed should you choose to explore them.   \n', 'Udana Vayu', '', 'publish', 'closed', 'open', '', 'udana-vayu', '', '', '2017-02-01 18:03:02', '2017-02-01 23:03:02', '', 0, 'http://www.theyogasanctuary.biz/?p=2703', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2710, 7, '2013-06-24 13:45:23', '2013-06-24 17:45:23', 'There is something about practicing yoga in a group that really helps you develop your practice. The benefits of practicing yoga with others are many. When we practice together, we are challenged to keep a certain pace, try new poses, and honor our boundaries all while keeping focus and maintaining our breath. \n\nWhen we all show up together to practice day after day, week after week, we develop a sense of accountability that helps us simply show up to class (which can be the hardest part of the practice!). A sense of community develops over time and we start to feel like "we\'re all in this together," which can provide the momentum we need to come to class on a regular basis. \n\nPracticing yoga in a group also offers us a learning experience we might not get when practicing alone with only our own body and guidance. In class we are introduced to many different pose variations and possibilities that we may not have realized on our own. \n\nPerhaps the best part of practicing yoga in a group is the energy in the room. It just feels good to breathe and practice in silence with others. The yoga practice helps us optimize our energy, and in a group this benefit is magnified. Ever leave class feeling wonderful even if you showed up less-than-delighted? You\'re not alone. Yoga tends to be a transformative practice, especially in a group setting. \n\nOn the other hand, practicing yoga in a group has its challenges. Mostly, practice in a group can be distracting. We often look around the room eyeing others\' poses or outfits. When we practice with others we tend to compare our own practice with others, or even our own bodies with others. This can lead to self-consciousness and feelings of inadequacy (or superiority, ahem). But the yoga practice itself can help us become aware of such thoughts and feelings so that we can transform them. \n\nWhat unfolds on your yoga mat serves to help you notice your patterns so that you might deepen the beneficial patterns and reroute the negative patterns toward a positive direction. See you in class!\n', 'The Joy of Yoga as Practiced with Others', '', 'publish', 'closed', 'open', '', 'the-joy-of-yoga-as-practiced-with-others', '', '', '2017-02-01 18:41:59', '2017-02-01 23:41:59', '', 0, 'http://www.theyogasanctuary.biz/?p=2710', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2715, 7, '2013-07-08 12:56:28', '2013-07-08 16:56:28', 'The yoga practice is often said to be a mind-body or mind-body-spirit practice. One explanation for this is found in the presence of the five koshas—the “layers” or “sheaths” that exist to help integrate the different aspects of our being. The koshas help up perceive our inner journey. These subtle energies, also called subtle bodies, are really different ways in which we experience being. \n\nEach kosha is contained within the next, moving from the physical body inward. Over the next five months, each kosha will be explained in more detail. The five are summarized below:\n\nThe first kosha is anamaya kosha and corresponds to the physical body. The journey of yoga usually begins with the physical body because it’s most accessible to us. We can see it and feel it, and—for the most part—understand it. The physical yoga practice that involves moving through postures allows us understand this kosha and become more aware of our bodies. \n\nPranamaya kosha is the next sheath and corresponds to our life force, or energy (prana). The critical breath component that accompanies the physical yoga postures is what takes the practice of yoga to the next level. It is the first way in which yoga becomes more than simply exercise. \n\nManomaya kosha is the mental body, or the third sheath. By fixing our attention on one point—often the breath—we are able to anchor the mind in the moment. This further heightens our practice and, in fact, allows us to more easily experience yoga even when off the mat. \n\nVijanamaya kosha is the wisdom body. This kosha develops as a result of the integration of the previous three koshas. When the mind remains present there opens a space for wisdom to arise. This is vijanamaya kosha. \n\nAnandamaya kosha is the bliss layer, the final sheath. As each kosha leads to the next, so anandamaya kosha is the culmination of the integrated inner sheaths working together. The result? Bliss. You may catch glimpses of this bliss during or after yoga or meditation practice. This is the harmony of the mind-body-spirit connection. Together, the koshas help us to balance this connection.\n', 'The Koshas', '', 'publish', 'closed', 'open', '', 'the-koshas', '', '', '2017-02-01 18:02:49', '2017-02-01 23:02:49', '', 0, 'http://www.theyogasanctuary.biz/?p=2715', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2718, 7, '2013-07-15 17:09:06', '2013-07-15 21:09:06', 'Summertime is in full effect. It’s the perfect time to slow down and take a vacation, either near or far. There is one downside of vacation, however—our regular yoga practice takes a backseat. But it doesn’t have to. While on vacation it can be fun to get creative with your practice. Working in some yoga when and where you can will help keep you comfortable and calm during your travels.\n\nIf the thought of traveling with your yoga mat is not appealing, you might want to check out the towel-like travel size yoga mats that make taking your yoga on the road a snap. The most important thing is to not feel that you need to get a full one-hour or two-hour practice in every day. Simply shoot for a few minutes and see how it goes. Beginning with Sun Salutations (Surya Namaskara) is a great way to get a well-balanced practice in. Or, maybe you’d like to practice your favorite poses at your own pace. Be creative. Let the flow of the practice be spontaneous like your vacation.\n\nIf you don’t have the right space for practicing yoga on your mat, don’t fret. You can still practice. There are so many standing and balancing poses you can do just about anywhere. Your practice doesn’t have to be a continuous string of poses. You can strike a pose at random times wherever you happen to be. Do Tree pose (Vrikshasana) while brushing your teeth, for example. Or Warrior II pose (Virabhadrasana II) while on a walk. Try Dancer pose (Natarajasana) anywhere you’d like. Work your favorite standing and balance poses in when you can. Take a moment to deepen your breath, quiet your mind, and be in your pose. \n\nJust before bed or just after awaking, you can try poses that involve lying on your back or kneeling. Cat/cow sequence is a wonderful way to work with the fluidity of the spine, and you can do it in bed or on a floor that feels comfortable to kneel on. (Place a blanket under your knees if you need to.) Happy baby pose or supine twists while lying in bed are a nice way to keep your back happy and you feeling relaxed. \n\nThe option of checking out a local yoga studio is another great way to explore new styles of yoga or new ways to practice the style you prefer. These are just some of the many ways you can keep your practice going while on vacation. Get creative this summer with your practice. Don’t leave your practice at home. Take it with you! \n \n', 'Taking Your Practice on the Road!', '', 'publish', 'closed', 'open', '', 'taking-your-practice-on-the-road', '', '', '2016-11-18 14:27:47', '2016-11-18 19:27:47', '', 0, 'http://www.theyogasanctuary.biz/?p=2718', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2736, 7, '2013-07-29 06:19:30', '2013-07-29 10:19:30', '\nThe first of the five koshas is anamaya kosha—the physical body. Your limbs, torso, and head; your skin, muscles, bones, and organs—everything that makes up your body, inside and out, is the anamaya kosha. The practice of yoga begins with the anamaya kosha because it is most tangible. We can see it, feel it, and move it. It’s easily accessible to us. The physical practice of yoga asana and pranayama are very anamaya-centered.\n\nCultivating body awareness in the modern world is truly a challenge, however. We tend to be so outward focused, always looking ahead to the next thing, or paying attention to anything but the present moment. Our bodies simply get shuffled around from place to place, fed whatever food is most convenient, and basically ignored until symptoms emerge that force us to begin paying attention, often too late. \n\nIt is no mistake that the practice of yoga, especially in the West, begins with the physical asanas. We need it. The time we spend moving and breathing—all while staying present (for the most part) with these movements and breaths—is truly a gift that can open up our awareness. In order to begin to understand the deeper and subtler koshas, or sheaths, we must first come to know our physical body. \n\nAnamaya kosha is also called the “food body” for the simple reason that, as the saying goes, you are what you eat. The foods we eat literally become our body as they are broken down into nutrients and absorbed so that the body can utilize them. The vitality of the foods we choose to eat is a direct reflection of the vitality our bodies will achieve. Truly understanding and integrating this concept into your life will help remove the obstacles that may have kept you from adopting healthier dietary habits.\n\nThe anamaya kosha is deceiving because we tend to identify it as our self. We think that we are our physical bodies. In fact, the yoga philosophy identifies the body as a temporary vehicle that we currently inhabit. How we treat the body plays an important role in the quality of our life experiences. The practice of yoga helps us to understand this. Once we become very familiar with anamaya, the subtler bodies can be uncovered. \n', 'Anamaya Kosha', '', 'publish', 'closed', 'open', '', 'anamaya-kosha', '', '', '2017-02-01 18:02:35', '2017-02-01 23:02:35', '', 0, 'http://www.theyogasanctuary.biz/?p=2736', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2812, 7, '2013-08-13 16:13:40', '2013-08-13 20:13:40', 'At this time of year the heat can seem unbearable at times. Keeping cool becomes a priority throughout the long days and sometimes breezeless nights. If your yoga mat is collecting more dust than you’d like because the thought of working up a sweat is the furthest thing from your want-to-do list, rest assured that there are ways to keep cool and still practice yoga. \n\nIf your schedule permits, early morning or evening classes are a nice time to practice due to the cooler temperatures at these hours, especially if you are sensitive to heat and you have a more vigorous practice. Another great way to keep cool during a very physical practice is to take a cool shower before and after class. \n\nImportantly, no matter what class you attend, you can always tone your practice down to keep cool. Take child’s pose instead of downward facing dog, for example. Move more slowly into and out of poses—even if you are not keeping pace with everyone else. Find a deep and even breath to help keep cool by staying at ease.\n\nRestorative yoga is a wonderful practice that can keep your summer yoga temperature friendly by offering well-supported asanas that are meant to bring about a relaxing state while your body takes deep, slow-moving stretches. It’s a great way to slow down along with the season. Sitali breath, or cooling breath, can also be practiced regularly to help cool the body and nervous system. Learn how to practice <a href=\'http://www.theyogasanctuary.biz/cool-your-nerves-with-sitali\'>Sitali Pranayama here.</a> \n\nDietary habits also play a crucial role in regulating body temperature. During the summer months, fresh fruits and vegetables that require little to no heating are best eaten on a regular basis. Heavy meals take more energy for the body to digest, heating the body in the process. Opt for fresh salads, lean proteins, and healthy fats to optimize your temperature and your health. \n\nSummer months are a time of fun and lightness. Find lightness in your yoga practice to reflect this energy so that you still find the motivation to come to your mat regularly. ', 'Keep Cool during Summer with Yoga', '', 'publish', 'closed', 'open', '', 'keep-cool-during-summer-with-yoga', '', '\nhttp://www.theyogasanctuary.biz/cool-your-nerves-with-sitali', '2016-11-18 14:27:31', '2016-11-18 19:27:31', '', 0, 'http://www.theyogasanctuary.biz/?p=2812', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2822, 7, '2013-08-27 11:13:39', '2013-08-27 15:13:39', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2013/08/fix-20090728_IMG_3915.jpg"><img class="aligncenter size-medium wp-image-2823" alt="fix-20090728_IMG_3915" src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2013/08/fix-20090728_IMG_3915-300x200.jpg" width="300" height="200" /></a>\n\nThe second of the five koshas is pranamaya kosha—the energy body. The vital energies of the body—also known as prana—on the physiologic level and on a more subtle level, are contained within this kosha. Prana does not necessarily “reside” within the body, as it pervades throughout the body and the immediate surroundings. But energetically, this kosha lies within the first sheath, <a href="http://www.theyogasanctuary.biz/anamaya-kosha">anamaya kosha</a>, due to its more subtle nature.\n\nAlthough pranamaya kosha is subtle, it can be easily felt. You know the feeling that an easy, deep breath brings. You also know how it feels when your breathing is labored. To develop the pranamaya kosha, breath awareness must be cultivated. This can begin in yoga class as you continually bring your attention to the breath. Let your focus deepen as you become aware of how your body moves in response to your breath, and how your breath feels throughout the practice. Let that awareness follow you off the mat and into your life.\n\nSimilarly, the energy you feel in response to emotions is also part of the pranamaya kosha. The energies that underlie conversations, thoughts, and actions must also be controlled if we are to truly develop the pranamaya kosha. These energies have a profound effect on us, which is why it is crucial that we gain awareness of them so that we may be better able to magnify our positive words, thoughts, and actions, and minimize the negative ones. This practice is a part of understanding the pranamaya kosha.\n\nMeditation practice is a perfect method to develop pranamaya kosha because the subtle pranic energies come together as we sit quietly with our breath. Thoughts arise and fade away, and we are more able to notice it. The breath is a powerful tool that is accessible to us every moment of every day. When pranamaya kosha is used in the right way, the potential for finding peace within us is great.', 'Pranamaya Kosha', '', 'publish', 'closed', 'open', '', 'pranamaya-kosha', '', '\nhttp://www.theyogasanctuary.biz/anamaya-kosha', '2017-02-01 18:02:17', '2017-02-01 23:02:17', '', 0, 'http://www.theyogasanctuary.biz/?p=2822', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2827, 7, '2013-08-28 17:36:14', '2013-08-29 00:36:14', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2013/08/sally.jpg"><img class="aligncenter size-medium wp-image-2828" alt="sally" src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2013/08/sally-300x300.jpg" width="300" height="300" /></a>\n\nI first decided to try Yoga in 2006 shortly after moving to Florida. I was looking for a way to get in shape and keep active, and kept hearing things about this "trendy exercise that all the stars are doing." I found a studio in Ocala and fell in love with yoga, Pilates, and yogalates, taking as many classes as I could. In 2009 I moved to North Port and had quite a bit of trouble finding a studio that was able to meet my picky standards. When I finally found The Yoga Sanctuary, I was so thankful and eager to get back on track!\n\nI can honestly say that I credit yoga with many of my most courageous life choices. As someone who grew up with both social anxiety and poor self-esteem, yoga has helped to build my confidence both emotionally and physically. I\'m a lot more confident now in expressing myself, as well as my ambitions and goals, without fear of what other people may think. And from a physical stand point, yoga has helped me create body awareness that I previously lacked.\n\nOutside of yoga, I have always been very passionate about music. I play guitar and bass guitar, and recently began singing as well. I have played in several bands, and currently play bass for a band called Team Cybergeist. With late nights, bar food, and crazy stage performances, yoga has been a lifeline for me to help keep me in balance. It is a perfect harmony :) I also love animals, nature, and recently got my scuba certification.\n\nI have been with The Siberian Husky Rescue of Florida since 2006, and was Adoption Director and a member of the board from 2007 to 2008. The joy of helping is one that is incredibly fulfilling. In 2012, my grandfather passed away and appointed me Vice President and a Director of his foundation that helps the blind and visually impaired, as well as veterans, seniors, and animals. I have never felt so honored in my life, and this has been a wonderful and rewarding journey, really getting to help make the world a brighter place.\n\nWhen I first decided to enroll in the yoga teacher training program at The Yoga Sanctuary, I had no intention of ever becoming a teacher. I really just wanted to learn more about this mysterious yoga, and felt it would be a great way to deepen my understanding as well as enhance my personal practice. As time went on, the more I learned the more I couldn\'t wait to share it with my loved ones. It became a new goal to share all I had learned and continued to learn with my friends and family, and possibly volunteer my time and services. It is impossible to go through a program like that and not want to pass that gift on. I have been in love with TYS since the moment I took my first class here, so becoming a teacher here is an honor, privilege, and dream come true for me. I am excited to share my experiences, as well as gain new ones in the times to come!\n\nThe change in my practice understanding of yoga after taking the training feels like night and day. I can truly say that I am a completely different person than the one who first enrolled. The broad spectrum of knowledge that was shared with each of us really opened our eyes and deepened our understanding of not only the physical practice of yoga, but also our understanding of ourselves and the world around us. There is definitely a much more intense appreciation and love of yoga than ever before.  Even with all that we learned (and we learned a lot!), we still barely scratched the surface, and I\'m excited to spend the rest of this life learning all that I can.\n\nYoga has pretty much cured every type of pain-related ailment that I previously had. Since getting on a regular yoga routine, I’ve all but forgotten the chronic lower back pain and restless leg syndrome I suffered ever existed in me. It has also given me priceless self confidence that "the old me" never would have believed. Not to mention, I’ve gained a beautiful relationship with myself.\n\n<strong>Favorite Book:</strong> <i>Geek Love</i> by Katherine Dunn, <i>The Pawprints</i> <i>of History</i> by Stanley Coren, and anything by Dan Brown.\n\n<strong>Favorite Food:</strong> Sushi. Also, potatoes prepared any way that is bad for me.\n\n<strong>Favorite Yoga Pose:</strong> Gomukhasana (cow face pose), if I must name just one. I have notoriously tight shoulders, and feel a wonderful stretch in this pose. It also feels fantastic on my outer thighs since that area is difficult for me to get to. Other notable mentions: Adho Mukha Svanasana (Downward Facing Dog) and Prasarita Padottonasana (Wide-Legged Forward Fold) both for the calming effects.\n\n<strong>Most Challenging Yoga Pose:</strong> Parsvottonasana (Pyramid Pose). My knees like to try to hyper-extend in poses such as this, so focusing on keeping my quadriceps engaged is tough, on top of the deep stretch in the back of the leg, and the abdominal and balancing work. I\'m getting better at it though!', 'The Yoga Sanctuary Staff Spotlight: Sally Bartolotta', '', 'publish', 'closed', 'open', '', 'the-yoga-sanctuary-staff-spotlight-sally', '', '', '2016-11-08 19:05:06', '2016-11-09 00:05:06', '', 0, 'http://www.theyogasanctuary.biz/?p=2827', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2831, 7, '2013-08-29 10:57:51', '2013-08-29 14:57:51', '<img class="aligncenter size-medium wp-image-2832" alt="Rene 2" src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2013/08/Rene-2-193x300.jpg" width="193" height="300" />\n\nMost of my 33-year education career teaching and being an assistant principle was spent in Des Moines, Iowa; the last six years spent here in Charlotte County. This fall my husband Mike and I will celebrate our 50<sup>th</sup> wedding anniversary. Our daughter Kelly lives in Medford, Oregon.\n\nMy first yoga class was in 1969—before Bonnie was born! Unfortunately, at that time there wasn’t much interest in yoga, so the class did not last. Much later, in 1995, a yoga studio opened in Des Moines and offered one class a week, which was better than no classes at all. I started going and fell in love with the practice. But after three years the teacher moved away and the studio closed. I was delighted when I met Bonnie, shortly before she opened her first studio, and found that a variety of classes would be offered. I’ve been coming to class ever since.\n\nI have always felt uncoordinated and physically inept. But I found that yoga allowed me to compete only against myself—no one seemed to judge my level of fitness. At first, I would hang out in the back of the studio near the wall. The wall was my best friend whenever the posture required balance. Now that I have been practicing a while, I find that my balance is better and I don’t need the extra support.\n\nI generally attend classes four days a week. When Ying Yoga is offered, I generally attend two classes in one day. On days when I don’t come to the studio, my practice suffers. I like the opportunity I get to take different levels of classes under the various instructors at the studio. Each teacher has a slightly different approach, and I benefit from all of them. I can usually be found in level 1, mixed, yin, and sometimes gentle classes. I’ve also signed up for several workshops and appreciate concentrating on specific areas.\n\nMy lower back is extremely weak and inflexible. It has always given me problems, but with continued yoga practice I have managed to avoid surgery. I still find it a challenge sometimes, but with stretching and core building done through my yoga classes, I don’t experience much back pain. I will always experience stiffness and limitations with my practice, but I feel as though my poses are getting better, my endurance is improving, and I always leave class in a positive frame of mind.\n\n<strong>Favorite pose:</strong> Trikonasana (Triangle Pose) because it lets me stretch and twist at the same time.\n\n<strong>My favorite quote:</strong> <i>“All our dreams can come true, if we have the courage to pursue them.”</i>\n\n<strong></strong><!--?xml:namespace prefix = "o" ns = "urn:schemas-microsoft-com:office:office" /-->', 'Yogi of the Month-Rene Barton', '', 'publish', 'closed', 'open', '', 'yogi-of-the-month-rene-barton', '', '', '2016-11-10 20:35:31', '2016-11-11 01:35:31', '', 0, 'http://www.theyogasanctuary.biz/?p=2831', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2852, 7, '2013-09-12 06:00:29', '2013-09-12 10:00:29', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2013/09/DSC03558.jpg"><img class="aligncenter size-medium wp-image-2853" alt="yoga for tennis" src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2013/09/DSC03558-300x225.jpg" width="300" height="225" /></a>\n\nPeople come to yoga for many reasons. Some want stress relief, some want to nurse an injury, others want to <i>prevent</i> injury, and some want to build strength, flexibility, or both. More and more, people are also coming to yoga as a way to enhance their performance in a particular sport. Any sport can be supported through yoga practice, and since golf and tennis are so popular here in Florida, we\'ll focus on the practice of yoga for golfers and tennis players.\n\nGolf and tennis are similar in that they both require the favored use of one side of the body—particularly the upper body. Tennis swings require the use of one arm for both forehand and backhand swings, and golf requires consistent use of one side of the body for all stokes. The favored use of one side of the body results in a considerable imbalance in strength and flexibility. Yoga is particularly helpful for bringing both sides of the body back to balance.\n\nPoses such as Cowface Pose (Gomukhasana) and Eagle (Garurasana) help to even flexibility in the shoulders and Eagle helps build balance, which is especially helpful in tennis, a sport that involves rapid change of direction on a dime. Downward Facing Dog (Adho Mukha Svanasana) helps to even strength in the arms and increase flexibility in the hamstrings, which tend to be tight in most athletes.\n\nTennis and golf also both require keen mental focus and enough downtime for the mind to easily interfere with the game. Even more than bringing balance to the body, yoga allows the mind to release the incessant thinking process involved when considering every possibility and outcome—and the mind’s constant judgment of our ability to execute. The mental aspect of golf and tennis are perhaps the most important to develop, for they can make or break any point or stroke.\n\nThe mindful component of yoga practice is cultivated by placing continual attention on the breath (pranayama), the gaze (dristhi), and the postures (asana). Focus on these three elements of the practice helps reduce the mental chatter so prevalent during sports play—particularly during tennis and golf. By incorporating pranayama on the court and the green, the distracting and sometimes self-deprecating thoughts can be greatly reduced. Truly, the breath can make or break your next point or stroke.\n\nDue to the rapid movements in tennis and the wear and tear on the joints—knees especially—standing postures and core strengthening are crucial. Standing postures such as Warrior poses (Virabhadrasana I, II, and III), Triangle Pose (Trikonasana) and Side Angle Pose (Parsvakonasana) will help strengthen the lower body and core, and Boat Pose (Navasana) and Locust Pose (Salabhasana) focus primarily on building core strength. Because certain yoga postures draw on muscles not always utilized in other forms of physical training, the strength-building aspect of yoga can be just as important as the flexibility. Core work, in particular, can help prevent back injuries so common in tennis and golf players.\n\nYet one more benefit of yoga on the game of golf and tennis is the change in perspective when it comes to competition. The competitive nature of sports certainly drives performance, but it can also get in the way of success. Yoga can help change the focus from an outward, I’ve-got-to-beat-my-opponent mentality to one that involves internal competition with only ourselves. In this way, there can still be a competitive component for the sports enthusiast, but it involves bettering ourselves rather than simply beating someone else. This mental shift can help quell those distracting thoughts mentioned previously.\n\nWhether you play golf, tennis, or any other sport, you will find that yoga helps to balance your body and mind while improving your performance. The many-faceted approach to yoga is a great complement to the grueling nature of sports.', 'Yoga for Golf and Tennis', '', 'publish', 'closed', 'open', '', 'yoga-for-golf-and-tennis', '', '', '2016-11-18 14:35:03', '2016-11-18 19:35:03', '', 0, 'http://www.theyogasanctuary.biz/?p=2852', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2860, 7, '2013-09-18 13:42:15', '2013-09-18 17:42:15', '<p style="text-align: center;"><a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2013/09/om-symbol.jpg"><img class="aligncenter wp-image-2862" src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2013/09/om-symbol-300x300.jpg" alt="om symbol" width="270" height="270" /></a></p>\r\nIf you have practiced yoga for any length of time, you are likely familiar with the sound of OM. Often chanted at the beginning and/or end of class, OM is a seed mantra, or a one-syllable chant. Possibly the quintessential Sanskrit mantra due to its vibrational nature (Sanskrit being a vibrational language), OM is just as much vibration as sound. It is said to be the sound of the creation of the universe. “This whole world,” says one ancient text “is nothing but OM.” OM is the symbol of the highest vibration, the purest energy—that which connects everything in existence.\r\n\r\nThe repeated chanting—also called mantra japa—of OM allows you to not only hear and think about the sound of OM, but upon repeating, you begin to merge with the vibration of the mantra, incorporating it into your being in a way that, simply put, makes you feel at one—with yourself, with the universe, with nature, with God—with whatever higher power you believe in. By chanting OM, the mind becomes present.\r\n\r\nAlthough usually written as OM, the mantra is more accurately written as A-U-M, for the sound of “o” is formed by the combined sound of AU. The chant is actually more like: ah-oh-mmm. The letter A represents the waking state, where we begin. U symbolizes the dreaming state, through which we all pass. And M represents the inner mind, which is accessible in fleeting moments. Importantly, the silence between each OM is as important as the sound, and is described in the Maitri Upanishad as, “tranquil, soundless, fearless, sorrowless, blissful, satisfied, steadfast, immovable, immortal, unshaken, enduring.” Isn’t it true that moments of silence amidst beautiful sound can be the most powerful? These seem to be the moments when life’s beauty sinks in.\r\n\r\nWhen chanting OM, the breath is the driving force behind the sound. Let your inhalation be deep and full so that your mantra carries strength and length. And remember to notice the pause between each OM. Feel every sound and feel the space between the sound. Feel the vibration within you and about you. Feel the connection created by the sound itself. OM.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;', 'The Power of OM', '', 'publish', 'closed', 'open', '', 'the-power-of-om', '', '', '2017-02-01 18:10:21', '2017-02-01 23:10:21', '', 0, 'http://www.theyogasanctuary.biz/?p=2860', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2881, 7, '2013-09-29 08:38:46', '2013-09-29 12:38:46', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2013/09/koshas.jpg"><img class="alignleft size-medium wp-image-2882" alt="koshas" src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2013/09/koshas-300x232.jpg" width="300" height="232" /></a>\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\nThe third of the five koshas is manomaya kosha—the mind sheath. Manomaya encompasses the processing of thoughts and emotions. It is the connection point between the lower and upper two sheaths. It involves the functions of the mind that relate to everyday living and our individual interpretation of life. The manomaya kosha can be either useful or detrimental, depending on how we train the mind. Fortunately, the practice of yoga is designed to bring out the higher functions of manomaya kosha.\n\nThe mind makes a constant commentary about our experiences as we go about our lives. It is this commentary that can be a major hindrance to the development of the mind. Essentially, our minds create constant judgments and assumptions based on our one-sided perception of our experiences. Fortunately, since our yoga practice allows us to experience these same aspects of our lives from the mat, we can work on the manomaya kosha during practice.\n\nDuring your practice, your mind will come up with all sorts of thoughts about your practice—your ability, your strength, your balance. It will comment on the postures of other people. It will comment on the teacher or the teaching. You will make assumptions, you will judge, and at times you may be overcome with emotion. Getting caught up the mind’s constant commentary is a sure way to end up frustrated or unhappy. But it is all part of the process. This is how the mind works. And we can use our practice to develop the higher functions of manomaya so that we can move into the inner, more subtle sheaths without hindrance.\n\nThe concentration we place on the breath, postures, and gazing point during yoga all help to train the mind to stay present. Instead of being pulled into the stories we tell ourselves about our experiences, by keeping the attention on the breath, the asana, and the gaze, we become more able to simply notice the commentary as it arises, and to let it fall away as we remain steady. The next time you find yourself getting caught up in the stories you tell yourself, notice that you’ve done so, and bring your attention back to the breath. This constant return of focus to the breath takes work, but eventually is becomes an inherent practice that allows us to be more of a witness to our mind rather than held in the grips of our thoughts.\n\nIf you have ever used your breath—specifically, your focus on the breath—to help calm your mind from an overwhelming experience or difficult emotion (on or off the mat), you have felt the two aspects of manomaya kosha. The ability to rise out of thought patterns that do not serve us is perhaps the most valuable aspect of this practice we call yoga. The mind is a powerful force, and we have the ability to train the mind as a way to find ease in life. This is the potential of manomaya kosha.', 'Manomaya Kosha', '', 'publish', 'closed', 'open', '', 'manomaya-kosha', '', '', '2017-02-01 18:02:07', '2017-02-01 23:02:07', '', 0, 'http://www.theyogasanctuary.biz/?p=2881', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2885, 7, '2013-09-30 11:32:00', '2013-09-30 18:32:00', '&nbsp;\n\n<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2013/09/yogi-of-the-month.jpg"><img class="alignleft size-medium wp-image-2886" alt="yogi of the month" src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2013/09/yogi-of-the-month-300x199.jpg" width="300" height="199" /></a>\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\nI was born in La Marque, Texas on Aug 13, 1953. My dad worked in construction and my mom was busy raising five of us kids. We spent our first eight years in Corpus Christy, TX and then traveled around the country while dad was building water towers, smoke stack liners, and condensation vessels for nuclear power plants. That means a new city, new state, and a new school approximately every two months.\n\nWhen my twin sister Jill and I were ready to start high school, mom wanted us to go to one school for those four years. We settled down in Oxford Junction, IA, where our grandmother lived. It was small town, USA—there were twenty students in my graduating class. After graduation I hitchhiked around the country for about a year. I met this cute blond in Port Charlotte while I was working construction on the condos by the cultural center. Essex House, Oxford House. Two years later we married in her hometown of Cape Girardeau, MO on Aug 23, 1975.\n\nKathy and I traveled around the country working construction until 1983 when we settled in Charlotte County. I started working for Pinch A Penny in 1986 and stayed for 13 years. In 1999 we started our own business. We are blessed with two children who are adults now. Our son works for us in our pool service business and our daughter is a teacher in Tampa. They have both blessed us with one grandson each.\n\nI first began practicing yoga about 2 ½ years ago to improve my mind, body, and golf game as I am faced with an increased number of aches and pains due to aging. I usually practice Gentle and Level 1 classes three times weekly. I feel my body is stronger and my mind is clearer since I’ve started yoga, and my life has been enriched by all the special people I have met through the sanctuary. My favorite pose is Child’s Pose because of its cozy comfort.\n\nI keep coming back to yoga because of The Yoga Sanctuary and everyone in it. We tried several different places locally, and I don’t think I would still be doing yoga if we hadn’t found the Sanctuary.\n\nLife inspires me. I love living. I find inspiration in just about everything. My favorite quote:\n\n“There comes a time in the events of all men that you must take the bull by the tail and face the situation.” —W.C. Fields', 'Yogi of the Month: Jack McDowell', '', 'publish', 'closed', 'open', '', 'yogi-of-the-month-jack-mcdowell', '', '', '2016-11-08 19:06:22', '2016-11-09 00:06:22', '', 0, 'http://www.theyogasanctuary.biz/?p=2885', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2890, 7, '2013-09-30 11:39:13', '2013-09-30 18:39:13', '&nbsp;\n\n<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2013/09/AnnaM.jpg"><img class="alignleft size-medium wp-image-2891" alt="AnnaM" src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2013/09/AnnaM-225x300.jpg" width="225" height="300" /></a>\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\nI appreciate and enjoy asana practice as the physical aspect of the yoga tradition, which I have gradually turned into my lifestyle. Learning occurs through repetition and I try to practice at the studio two to three times a week—the same number of times I approach the mat at home. Asana practice reminds me to breathe, move mindfully, and ultimately turn my attention inward to explore and connect with my inner Self. That’s how I see my practice in general—as self-development. And asana practice is just one tool.\n\nAfter a wonderful retreat this summer in Santa Fe studying The Yoga Sutras and Sanskrit with Nicolai Bachman, the aspect of Kriya Yoga came to the forefront of my practice as a new tool to refine my knowledge and deepen my practice.\n\nThere I deepened my experience of:\n\nTapas – setting an intention to commit to positive changes\n\nSvadhyaya – discovering who I really am\n\nIshvara Pranidhana – letting go of attachments to thoughts, words, and actions\n\nThe metaphysical aspect of life in general—and yoga in particular—has always interested me. I take Kriya Yoga (practice in action) with me in my everyday life. Off the mat it helps me to see each and every person as they are (Purusha), embrace differences, practice tolerance and patience, and enjoy the eclectic ways in which life presents itself.\n\nThere are four steps in following a teaching:\n\n1)      mechanical learning\n\n2)      learning the meaning\n\n3)      gaining experience with practice\n\n4)      teaching what has been learned\n\nSo it continues—learning, practicing, meditating, reflecting… maybe teaching someday.\n\n&nbsp;', 'Staff Spotlight: Yoga On and Off the Mat with Anna', '', 'publish', 'closed', 'open', '', 'staff-spotlight-yoga-on-and-off-the-mat-with-anna', '', '', '2016-11-08 19:06:21', '2016-11-09 00:06:21', '', 0, 'http://www.theyogasanctuary.biz/?p=2890', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2909, 7, '2013-10-11 10:49:42', '2013-10-11 17:49:42', '&nbsp;\n\n&nbsp;\n\n<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2013/10/october-2012.jpg"><img class="alignleft size-medium wp-image-2910" alt="october 2012" src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2013/10/october-2012-300x225.jpg" width="300" height="225" /></a>\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\nLike many people, I tried yoga a handful of times and instantly liked it, but I didn\'t make it a priority at first. In 2005 I learned I was gluten intolerant, and it was a wakeup call that I needed to start taking care of myself. I knew I needed to start nourishing my mind, body, and spirit and eventually yoga was the answer for me. In 2008 I found the Yoga Sanctuary online and started taking classes and workshops and have been there ever since.\n\nSince I have been doing yoga, I experience more calm and peace on a daily basis. I\'ve learned to let things go and not to worry all the time. I am more mindful in my words and actions. Ujjayi breathing has been a very helpful tool for me when stress comes up.\n\nI knew I loved yoga after my first class experience. Since that time I\'ve had "teach yoga" on a list of things I wanted to do someday. To my pleasant surprise teacher training was being offered right in Punta Gorda at The Yoga Sanctuary! Best of all the training worked around my day job. The stars were aligning and all I had to do was make the commitment. Being a teacher meant that I had to learn something new and get out of my comfort zone, and I was long overdue for that. Teaching yoga has given my life more purpose because it lets me share what I enjoy with others.\n\nWhen I started yoga I focused on the asana (postures) and was not interested in meditation at all. Over time I\'ve read and learned all the benefits of meditation and have incorporated it into my practice. I believe meditation gives me a bit more clarity in this journey of life. My home practice is geared toward what I teach in class as well as lots of gentle yoga. A restorative pose with an herbal eye pillow is exactly what I need at the end of the day.\n\nWhen I have time off I feel grateful to spend time with my honey, Bob, and my precious dog, Ella. I like the simple pleasures in life; I enjoy my morning and evening walks with Ella, my morning tea outside, and watching the resident short tail squirrel that I call "Stubby." Being on or near the water is the ultimate gift. Boca Grande is my favorite beach-where seeing a dolphin or manatee is as exciting as it was the first time, ten years ago. I treasure time spent with family and friends. It is therapeutic for me to discover, make, and share new healthy and yummy recipes with them.\n\nEvery year for one week in the summer I fly up to Bob\'s family farm in upstate New York to help during hay season. His family makes hay for the horse lovers, and I get to bale hay while driving the John Deere tractor. It\'s harder than my day job but very satisfying! Outside all day, from before sunrise until sunset, we see all the activity with the deer, birds, squirrels, chipmunks, and woodchucks. For some down time I love the antique shops and picnicking nearby at Canandaigua Lake.\n\n<strong>Some of my favorites:</strong>\n\n* <strong>Favorite Book:</strong> LOVE by Leo Buscaglia\n\n* <strong>Favorite Food:</strong> Butternut squash in fall\n\n* <strong>Favorite Yoga Pose:</strong> Sun Salutations\n\n* <strong>Most Challenging Yoga Pose:</strong> Ardha Chandrasana (Half Moon Posture)\n\n&nbsp;', 'Staff Spotlight: Melissa Meehan, RYT', '', 'publish', 'closed', 'open', '', 'staff-spotlight-melissa-meehan-ryt', '', '', '2016-11-08 19:04:05', '2016-11-09 00:04:05', '', 0, 'http://www.theyogasanctuary.biz/?p=2909', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2914, 7, '2013-10-11 10:54:54', '2013-10-11 17:54:54', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2013/10/jan-2013.jpg"><img class="alignleft size-medium wp-image-2915" alt="jan 2013" src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2013/10/jan-2013-225x300.jpg" width="225" height="300" /></a>\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\nYoga holds a special place with me. I love the concept of "creating space" within the body. Having been physically active most of my life, like many, I have some areas which require my full attention from time to time.\n\nYoga affords me the opportunity to transform my physical body through breath work and asana. For me, the mat is a place of creation as I move out old, dense energy from tight spaces and introduce new molecules into my body. I use yoga in every area of my life, from cleaning the kitchen to hiking in the rain forest.\n\nMy passion for working with energy stems from an innate desire to understand the laws of physics. One such law states that energy is 100 times more effective in controlling biology than chemistry. It has been said that when one electron vibrates, the entire universe shakes. I find this exciting. This path of discovery resonates well with my soul and I feel obligated to share it with others.\n\nDuring and after college I danced in the corporate arena, however, I longed for more depth. My desire to make a quality contribution began to supersede areas of my life I once thought were important. I\'m grateful to the mat for allowing me a place to create space within my mind. By "creating space" I make room for clarity, and in those quiet moments my soul is nourished on all levels.\n\nCompleting my Energy Medicine certification from the Four Winds Society in August has been life-altering. This ancient Peruvian tradition has roots going back 40,000 years. Shamans use intuition, earth medicine, and traditional ceremony to empower clients to reconnect to their own healing energy. It is with sincere gratitude that I share my passion for working within the laws of Physics, using Earth Medicine to facilitate transformation with a client.\n\nEarth Medicine is a favorable complement to any yoga practice, as this idea of "creating space" within Sacred Space comes full circle. Sessions are designed to assist clients who are out of balance reclaim their power by achieving a state of deep relaxation and increasing creativity. This improves an overall sense of well-being which encourages clients to gain momentum in the direction they desire.\n\n<strong>A Few of my Favorites:</strong>\n\n<strong>Books: </strong>Animal Speak is a staple. At the moment, Maharishi Mahesh Yogi; Anything by Deepak Chopra, Gregg Braden, Bruce Lipton, Pema Chodron, etc...\n\n<strong>Food: </strong>I love Ayurvedic cooking because of the ghee and spices; juicing and sprouting.\n\n<strong>Yoga pose: </strong>Yin: Butterfly Pose; Reminds me of my becoming.\n\n<strong>Pastime: </strong>Anything in Nature and Traveling.\n\n&nbsp;', 'Staff Spotlight: Lisa Ahrens', '', 'publish', 'closed', 'open', '', 'staff-spotlight-lisa-ahrens', '', '', '2016-11-08 19:04:04', '2016-11-09 00:04:04', '', 0, 'http://www.theyogasanctuary.biz/?p=2914', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2918, 7, '2013-10-11 10:57:25', '2013-10-11 17:57:25', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2013/10/feb-2013.jpg"><img class="alignleft size-medium wp-image-2919" alt="feb 2013" src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2013/10/feb-2013-300x273.jpg" width="300" height="273" /></a>\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\nI was fortunate enough to take my first yoga class when I was 10 years old. My mom and I went together to classes at a community center in our town. I wasn\'t an athletic kid-didn\'t run fast, wasn\'t good at sports-but my body loved yoga. I remember being on the rather dusty floor with my feet over my head in plow pose, my equally non-athletic Mom beside me doing the same. I think that doing the class with my mom was part of why I loved it.\n\nFor many years I worked in stressful, action-packed corporate environments where multi-tasking was the name of the game. Now I try to multi-task as little as possible! Yoga has helped me learn to do things more mindfully. Now I try to give whatever I\'m doing my full attention while I\'m doing it. I do everything more slowly too-eating, dressing, making the bed, making a meal. I try to be with it and enjoy it, rather than to rush through it and onto something else.\n\nMy other passion, besides yoga, is writing. I\'m the author of a middle-grade novel, The Christmas Village, which came out in 2011. I\'ve also written on a variety of topics for national magazines and children\'s magazines for about 15 years. As a result of having the book out, I\'ve been visiting schools to talk with kids about writing and creativity. I didn\'t know that I would love doing that so much!\n\nI\'ve become very interested in promoting children\'s literacy and a high standard of literacy in general. When I meet with kids, they are so enthusiastic and get so excited, and that excites me. It\'s an especially wonderful feeling when there are kids who say they don\'t like to read, but by the time we\'re done you can see a change in their attitudes. A similar excitement happens for me in yoga when I\'m working with a student, and they are able to come into a pose they thought they could never do or have struggled with for a long time. Sharing in their excitement is a big part of what makes teaching so rewarding.\n\nI wanted to deepen my own practice, so I took teacher training, not knowing for sure if I would teach. So many "light bulbs" went off when I took the training-insights about the poses and how to be in them. Someone told me, "The best way to learn something is to teach it." That\'s definitely true, because if you have to teach yoga poses, you not only have to know how they feel in your body and how to move through them yourself, you have to be able to find clear words to explain that out loud to other people.\n\nA number of people encouraged me to teach, and I found that it brought my practice and my understanding of yoga to a far deeper level than even the teacher training did.\n\nI think that early on, it can be intimidating to see what very advanced yoga practitioners can do. The truth is that no one can do every pose really well-for everyone, there are poses that are challenging and humbling. My belief now is that being a teacher is not about showing students what I can do; it\'s about showing them what they can do.\n\nFor me, the community of yoga is the greatest gift. I love being with people who share a love of the practice, and I feel a deep sense of belonging when I\'m in yoga class, whether I am taking it or teaching it. From teaching specifically, the greatest gift is the mutual sharing-we share what we know, and in return, our students constantly show us what works and what doesn\'t, how to improve, and how what they need on a given day may be different from what we had in mind. They teach us to be open and flexible-not physically, but mentally and spiritually.\n\n<strong>A Few of my Favorites:</strong>\n\n<strong>Book: </strong>To Kill a Mockingbird by Harper Lee\n\n<strong>Food:</strong> A piece of fresh French or Italian bread with a slice of tomato, mozzarella, a little olive oil, and a sprinkle of basil\n\n<strong>Yoga pose:</strong> Supta Baddha Konasana (Reclined Bound Angle Pose)\n\n<strong>Most Challenging Yoga Pose: </strong> Any twisted standing pose is challenging for me-Twisted Triangle and, especially, Twisted Half Moon.', 'Staff Spotlight: Melissa Ann Goodwin, RYT', '', 'publish', 'closed', 'open', '', 'staff-spotlight-melissa-ann-goodwin-ryt', '', '', '2016-11-08 19:04:04', '2016-11-09 00:04:04', '', 0, 'http://www.theyogasanctuary.biz/?p=2918', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2922, 7, '2013-10-11 11:01:35', '2013-10-11 18:01:35', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2013/10/march-2013.jpg"><img class="alignleft size-medium wp-image-2923" alt="march 2013" src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2013/10/march-2013-225x300.jpg" width="225" height="300" /></a>\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\nFor me, yoga is as important off the mat as it is on it. While I may have come to my first yoga class wanting an exercise program, I quickly learned that simply doing yoga poses does not a yogini make. As a seeker of spiritual growth, I promptly got on the Eight Fold Path of Yoga, the guiding principles and philosophy of the yoga practice.\n\nInitially, this meant that I read books about yoga and came to yoga workshops at my local yoga studio. Wanting more, I sought out experiences beyond traditional asana yoga. I attended a five day silent treat with Swami Vidyadhishananda at New Vrindabin, a Hare Krishna community outside Moundville, West Virginia. There I learned to meditate and quietly attend to the act of listening to a learned teacher.\n\nThe subject of the lectures was quite intricate and is still far above my head, but I left that experience more disciplined and more open to learning in the yogic tradition: by sitting quietly, listening, and letting my mind and body absorb the experience and the wisdom of another. It was hard at first. My hips complained, my feet fell asleep, and my back ached as I sat on the floor for hours listening to Swami V. I also frequently broke my silence as I giggled with my roommate or complained about this or that. Yet I still walked away with something bigger than myself-something that had changed me. A crack had appeared in my self-sufficient, all-knowing façade. I was finally, at age 49, becoming teachable.\n\nThis teachability has become crucial to my yogic experience on the mat as well as off of it. For example, I sometimes see yoga students quickly become bored with a class if it doesn\'t move as fast as they expected. They may fidget when seated quietly, or sigh during an assist, and often, Savasana seems too long for them. Oh how they remind me of me when I first came to yoga!\n\nNow, however, I know that there is something to learn in each moment on the mat if I am able to sit quietly and attend to the teacher. Often, that teacher is my own body. If I am not quietly attending to my experience, I may not hear the instructions given to me. Remembering that I, myself, started out in this way, when I encounter such a student, I turn my compassion to them and try my best to model the very important lessons I have learned from yoga.\n\nMy experiences first as a yoga student, and then as a yoga teacher help me to become a better teacher. The lessons I have learned on and off the mat help me to guide my students in their own experiences on and off the mat.', 'Staff Spotlight: Annie Moore', '', 'publish', 'closed', 'open', '', 'staff-spotlight-annie-moore', '', '', '2016-11-08 19:04:04', '2016-11-09 00:04:04', '', 0, 'http://www.theyogasanctuary.biz/?p=2922', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2926, 7, '2013-10-11 11:03:54', '2013-10-11 15:03:54', '<a href="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2013/10/may-2013.jpg"><img class="alignleft size-medium wp-image-2927" alt="may 2013" src="http://www.theyogasanctuary.biz/ys/wp-content/uploads/2013/10/may-2013-235x300.jpg" width="235" height="300" /></a>\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n<em>"If you really want to understand something, teach it,"</em> often quotes my husband (many of you know I was recently married and still smile when I say "my husband"). It\'s one of the reasons he became a language arts teacher despite his biology major. And it was <span style="text-decoration: underline;">not</span> one of the reasons I became a yoga teacher. At least, not that I knew at the time.\n\nMany people are drawn to the physical practice of yoga, and I was too, but I was also curious about the "other stuff." I thought that maybe the physical practice would tell me more about the other stuff-like why am I here, what\'s my purpose in life, is there something more or something bigger than this ordinary life? I longed for a connection to, or an understanding of, this <em>bigger</em> thing, whatever that may be. I had a dreamy and youthful idea of enlightenment and the power to change the world with my (soon to be) found understanding. And so it was through the physical practice of yoga that I truly began my search for this elusive, grand, and special understanding.\n\nI practiced and I felt good. I got stronger and more flexible. I explored more, read more, and practiced more. But many of my habits remained. My life didn\'t really change dramatically and the answers I was looking for still remained unanswered. Time went on; I continued to practice and eventually took part in a teacher training program. One thing led to another and I started teaching. Through all this, my passion for yoga continued to grow. I kept reading; I kept practicing, but still nothing exciting happened. Sure, one day I was able to do a fancy yoga pose that I couldn\'t the day before. But no great answers were being revealed. Or so I thought.\n\nIt\'s been nearly six years since I first started teaching, and almost fifteen since my yoga journey began. And now as I look back at the place I came from, I see so clearly how my practice, and my teaching, has informed my life off the mat. The patience and compassion that are so important to teach others have made their way into my daily life. As I see the slow yet steady changes in the lives and bodies of my students, it\'s like a mirror for my own life.\n\nHabits don\'t change overnight. And while my life has actually changed dramatically, I was simply in the midst of it while it was happening, so it didn\'t feel like a big discovery or revelation. Like watching my hair grow-one day it was long, right before my very eyes. Old habits silently slipped away and the need for great answers eased. Or more likely, my questions have changed.\n\nI am now content in the present moment (usually -remember it is practice), just as I ask my students to be. And as Georg Feuerstein wrote, <em>"The closer we are to Self-realization, or enlightenment, the more ordinary we become."</em> It is through both my practice and my teaching that I\'ve come to really understand that. As a result, I have come to truly understand the power of the yoga practice. I don\'t need that something exciting anymore; I just need to be where I am. It turns out that that extraordinary thing I was looking for was with me the whole time-it rests in my breath, in paying attention, and in seeing what it is I\'m already a part of.', 'Staff Spotlight: Jennifer French, E-RYT', '', 'publish', 'closed', 'open', '', 'staff-spotlight-jennifer-french-e-ryt', '', '', '2016-11-10 20:33:59', '2016-11-11 01:33:59', '', 0, 'http://www.theyogasanctuary.biz/?p=2926', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (2930, 7, '2013-10-11 11:07:12', '2013-10-11 18:07:12', 'It has been my pleasure to be a part of The Yoga Sanctuary Staff for almost three years now. I started practicing yoga with Bonnie when she taught at the Punta Gorda Club, and I accepted her as my teacher. It became apparent that what I needed was the inward focus of yoga after a life of an outward (and reactive) business career.\r\n\r\nWhen we dig deeper and probe the seven limbs beyond asana, the relationship between these tenets and our working lives becomes profound. My early education in a Catholic parochial school taught me the value of truth: the alternative was not tolerated. Nor was it tolerated at home. Early on in my career I learned something from a wise mentor. It is easy to manufacture an answer when asked a question. But if that turns out to be incorrect that mistake can haunt and compound. Instead, these words are always acceptable: "I don\'t know, but I\'ll find out." And then you do!\r\n\r\nIn my years of career work I gravitated toward customer service. Technically I was in sales as a fully-commissioned independent sales representative. So no sales, no paycheck. And our sales cycle was typically 2-3 years and the products were highly engineered and tested before introduction. Losing business over a problem was a constant fear. I became a problem solver. Our customers came to count on me because I strived to be honest and truthful and would follow through on what I said. This is <a href="http://r20.rs6.net/tn.jsp?e=001YTixrjZ_zAtBqVC2-uVXRjatdvb4Iuedmd58l5MjlEzuuClgjbfYdBwAUovzTHVaKAcNmcPEdgnPKCSaDyEISjcpwlP_z516wbHVn8NxI8-QUcZ9osqX3wiWzwa55_HidWbYiTOkWL-1lcHrUPAicK4VQPsuYwN8" target="_blank" rel="noopener"><b>Satya</b></a> - truth in action. Most of the time the problems were not that easily solvable, but through methodical, painstaking, and creative interplay with customers (the operative word here) a solution could be reached. This is where the <a href="http://r20.rs6.net/tn.jsp?e=001YTixrjZ_zAtBqVC2-uVXRjatdvb4Iuedmd58l5MjlEzuuClgjbfYdBwAUovzTHVaKAcNmcPEdgnPKCSaDyEISjcpwlP_z516wbHVn8NxI8-QUcZ9osqX32XHGHeLR1vpgi_Y6yDx9xH-Ger3DGqgIY1FMdehOxqodjwYDw2SOaA=" target="_blank" rel="noopener"><b>Niyamas</b></a>, which are the limbs of discipline, relate to business. We deal with people, so we to take care of the people and the problem.\r\n\r\nI learned the emotional side of problem solving. First, be calm and compassionate. Understand how this problem really affects the person you are dealing with. What is really important-is someone hurt? People first, problem second. Respond quickly and be available. Identify and methodically problem solve. And be creative. The meaning of those buzz words is really important (paradigm shift was my favorite). Ah... and this comes to mind as I write this-isn\'t asana all about the methodology, a nod to Mr. Iyengar and Jennifer.\r\n\r\nWe must, above all, be compassionate (<a href="http://r20.rs6.net/tn.jsp?e=001YTixrjZ_zAtBqVC2-uVXRjatdvb4Iuedmd58l5MjlEzuuClgjbfYdBwAUovzTHVaKAcNmcPEdgnPKCSaDyEISjcpwlP_z516wbHVn8NxI8-QUcZ9osqX36OfrdtMY0tZ53X-V8ENT-3vm36svZ1QUYXZ0X8WRfu8rEPXB6HoKsI=" target="_blank" rel="noopener"><b>Ahimsa</b></a>) in our dealings with everyone we come in contact with. This is for me the absolute number one yoga tenet that has come into my life. We cannot discount the emotional action and reaction that occurs with every personal chat, transaction, or seemingly minor remark.\r\n\r\nAt The Yoga Sanctuary we hope that when our clients and students purchase something from our boutique they feel that we have treated them fairly and that we value their business. We work with our supply base to make sure the products that we offer are high quality and made in factories that have sustainable, compassionate business practices. If there is ever a situation that is otherwise I ask that a personal contact or note to me is always acceptable and encouraged. I pledge to provide a mutually agreeable solution.\r\n\r\n&nbsp;', 'Staff Spotlight: Cathy Getz', '', 'draft', 'closed', 'open', '', 'staff-spotlight-cathy-getz', '', '', '2018-04-06 17:46:33', '2018-04-06 21:46:33', '', 0, 'http://www.theyogasanctuary.biz/?p=2930', 0, 'post', '', 0); 
INSERT INTO `wp_posts` VALUES (5907, 7, '2018-04-06 17:46:33', '2018-04-06 21:46:33', 'It has been my pleasure to be a part of The Yoga Sanctuary Staff for almost three years now. I started practicing yoga with Bonnie when she taught at the Punta Gorda Club, and I accepted her as my teacher. It became apparent that what I needed was the inward focus of yoga after a life of an outward (and reactive) business career.\r\n\r\nWhen we dig deeper and probe the seven limbs beyond asana, the relationship between these tenets and our working lives becomes profound. My early education in a Catholic parochial school taught me the value of truth: the alternative was not tolerated. Nor was it tolerated at home. Early on in my career I learned something from a wise mentor. It is easy to manufacture an answer when asked a question. But if that turns out to be incorrect that mistake can haunt and compound. Instead, these words are always acceptable: "I don\'t know, but I\'ll find out." And then you do!\r\n\r\nIn my years of career work I gravitated toward customer service. Technically I was in sales as a fully-commissioned independent sales representative. So no sales, no paycheck. And our sales cycle was typically 2-3 years and the products were highly engineered and tested before introduction. Losing business over a problem was a constant fear. I became a problem solver. Our customers came to count on me because I strived to be honest and truthful and would follow through on what I said. This is <a href="http://r20.rs6.net/tn.jsp?e=001YTixrjZ_zAtBqVC2-uVXRjatdvb4Iuedmd58l5MjlEzuuClgjbfYdBwAUovzTHVaKAcNmcPEdgnPKCSaDyEISjcpwlP_z516wbHVn8NxI8-QUcZ9osqX3wiWzwa55_HidWbYiTOkWL-1lcHrUPAicK4VQPsuYwN8" target="_blank" rel="noopener"><b>Satya</b></a> - truth in action. Most of the time the problems were not that easily solvable, but through methodical, painstaking, and creative interplay with customers (the operative word here) a solution could be reached. This is where the <a href="http://r20.rs6.net/tn.jsp?e=001YTixrjZ_zAtBqVC2-uVXRjatdvb4Iuedmd58l5MjlEzuuClgjbfYdBwAUovzTHVaKAcNmcPEdgnPKCSaDyEISjcpwlP_z516wbHVn8NxI8-QUcZ9osqX32XHGHeLR1vpgi_Y6yDx9xH-Ger3DGqgIY1FMdehOxqodjwYDw2SOaA=" target="_blank" rel="noopener"><b>Niyamas</b></a>, which are the limbs of discipline, relate to business. We deal with people, so we to take care of the people and the problem.\r\n\r\nI learned the emotional side of problem solving. First, be calm and compassionate. Understand how this problem really affects the person you are dealing with. What is really important-is someone hurt? People first, problem second. Respond quickly and be available. Identify and methodically problem solve. And be creative. The meaning of those buzz words is really important (paradigm shift was my favorite). Ah... and this comes to mind as I write this-isn\'t asana all about the methodology, a nod to Mr. Iyengar and Jennifer.\r\n\r\nWe must, above all, be compassionate (<a href="http://r20.rs6.net/tn.jsp?e=001YTixrjZ_zAtBqVC2-uVXRjatdvb4Iuedmd58l5MjlEzuuClgjbfYdBwAUovzTHVaKAcNmcPEdgnPKCSaDyEISjcpwlP_z516wbHVn8NxI8-QUcZ9osqX36OfrdtMY0tZ53X-V8ENT-3vm36svZ1QUYXZ0X8WRfu8rEPXB6HoKsI=" target="_blank" rel="noopener"><b>Ahimsa</b></a>) in our dealings with everyone we come in contact with. This is for me the absolute number one yoga tenet that has come into my life. We cannot discount the emotional action and reaction that occurs with every personal chat, transaction, or seemingly minor remark.\r\n\r\nAt The Yoga Sanctuary we hope that when our clients and students purchase something from our boutique they feel that we have treated them fairly and that we value their business. We work with our supply base to make sure the products that we offer are high quality and made in factories that have sustainable, compassionate business practices. If there is ever a situation that is otherwise I ask that a personal contact or note to me is always acceptable and encouraged. I pledge to provide a mutually agreeable solution.\r\n\r\n&nbsp;', 'Staff Spotlight: Cathy Getz', '', 'inherit', 'closed', 'closed', '', '2930-revision-v1', '', '', '2018-04-06 17:46:33', '2018-04-06 21:46:33', '', 2930, 'http://theyogasanctuary.biz/2930-revision-v1/', 0, 'revision', '', 0); 
