November Newsletter

PATONGA YOGA RETREAT    

 for lots of photos, reviews and prices.       Yoga Retreat

             Dates in 2017 

   Midweek 14th - 16th February, 25th - 27th April, 13th - 15th June.

 

Would you like to have a longer yoga class for no extra charge ?

Arrive 15 minutes early and put you legs up the wall or sit and meditate or move into some of your favourite postures.   ALL WELCOME!

 

 

                            CHRISTMAS CELEBRATION - LAST CLASS OF THE YEAR

   SUNDAY  18TH DECEMBER      Class 5. 15 - 6.30 pm   Cost $18    Dinner  Cost $22   Both $40

This is going to be a relaxing restorative /yin class. Yin yoga is a beautiful way to help improve your overall mobility and range of motion, specifically the hips, pelvis and spine. 

Christmas can be a very stressful, noisy, busy time .

Balance this out with this quiet, calming class.

 Followed  by a vegetarian dinner at the hall. I have been getting some wonderful food reviews from the retreat and it has inspired me to cook for you at the end the year. I have to give Dave, Rosie  and Lisa some credit too, 3 courses.     ( Please pay and let me know asap )  BYO drinks including wine.

 

A SPRING YOGA ROUTINE TO BOOST ENERGY AND METABOLISM    

The heating exercises in this routine are VINYASA one breath one movement.

DO NOT PRACTICE THESE UNLESS YOU HAVE A GOOD KNOWLEDGE OF THE INDIVIDUAL POSTURES

A lot of people who are un fit or over weight are drawn to this from of exercise. But it is much easier to injure yourself due to incorrect alignment or pushing beyond your flexibility. They are heating and energising and good for depression. But they can increase anger, irritability, anxiety. The routine is not recommended for beginners.  

We have been persuaded by advertising that to be healthy we need to do “cardiac work .” Weights and other strong repetitive exercises which leave us feeling breathless and sweaty. This is putting a huge strain on your body particularly your joints, if you are over weight. Muscles increase and you may become thicker and heavier. The best exercise for the body is hatha yoga and the best exercise for your heart muscle I have been taught is the Downward Dog.  To balance this energising routine I have added lots of cooling and calming postures.   

                                                                         

**Intermediate Practice due to repetition. Make sure you are confident and strong in traditional Hatha Yoga before practicing this routine.

CAT WARM UP

1 CHILD - COBRA - CHILD. Stretch and hold each posture for 5 breaths before moving from one to the other. You must get the breath correct. And you must be careful not to injure your shoulders through repetition.   Child breath out- Cobra breath in.

Keep going till you feel tired. Begin with 5 movements and work up to 2 minutes

2 TABLE - DOG. As above.            Table breath in - Dog breath out.

3  AFTER A WHILE YOU MAY BE ABLE TO COMBINE THIS MOVEMENT WHICH IS THE MIDDLE OF SALUTE TO THE SUN.

             Child - Cobra - Child- Table - Dog - Table - Repeat

Breath    Out -   In  -     Out   - In   -   Out  -  In  

IT IS IMPORTANT TO TAKE A BREAK IN THE CHILD OR DOG IF YOU ARE STRONGER AND LET YOUR HEART RATE RETURN TO NORMAL. CALM SLOW BREATHs THROUGH THE NOSE OR OCEAN BREATH.

Walk your feet between your hands with bent knees and come up to the mountain.

At least 5 breaths

4 KUNDALINI FROGS (Hard) or move between upwards salute and downward back of the leg stretch.

5  BALANCE IN THE TREE     Strength, stability, calming.

6  CORE STENGTH. KUNDALINI OR HATHA

7 SAVASANA  5 minutes

Do not practice these postures if you are not 100 percent confident. I will be going over them all term. I have not included the full salute to the sun sequence. It is too easy to injure your hips and knees through incorrect alignment. I would be happy to teach you before class. Just come along early one day and ask me. I believe even the gentle version is too strong for beginners.

 

Food Therapy

In my opinion to have a heathy body weight you need to lead an active lifestyle. Walking wherever possible, gardening, housework! Strong exercise can make you bulkier. More importantly a healthy body needs less meat and more vegetarian food. Pick up a copy of my 3 day smoothie and healthy eating program for more advise on diet. I am teaching Back To Basics - Cooking and Enjoying Natural Food workshops in January at the new organics2you store at Dalys Point.     Haelth and Happiness   Namaste  Julie