Wednesday, August 30, 2017

Simple Yoga Poses for Back Pain

Here are some simple things for lower and middle back back.  Spend 1 to 5 minutes in each position.

CONSTRUCTIVE REST - ARDHA SAVASANA
with slow deep breaths concentrating on breath in belly and then 360 degree breathing all in and out of your nose.



PELVIC TITLS


SUPPORTED BRIDGE POSE - YOU CAN USE A PILLOW OR TOWEL UNDER YOUR SACRUM



SUPPORTED SHOULDER STAND - SHOULDER STAND - OR LEGS UP THE WALL




LOW CROCODILE POSE

SPHINX - EVEN BETTER IF YOU CROSS YOUR ANKLES AND TURN SIDE TO SIDE LOOKING AT YOUR TAIL BONE




SAVASANA - SUPPORTED SAVASANA



Sunday, August 27, 2017

10 Qualities of a Yoga Therapist

(inspired by notes from Integrative Yoga Therapy Module 2)

Life is very short.  Our time is this incarnation is fleeting.  When we die our possessions will mean nothing, All we can take with us from this life is who we are as a person.

And who are we as people? What is our intention for this life?  These are things we need to work on and discover on and off the mat.  How do we discover? I suggest body maps, morning pages, dream journaling, yoga nidra, meditation, pranayama, asana, intuitive art making, and music,

My intention as a yoga therapist is to heal myself and  guide others to their own personal healing through art and yoga.  My intention feels very clear to me.

I believe we should not let life push us around like leaves in the wind.  Let's make a difference in our own lives and the lives of others.  Let is contribute to individual and global healing.

Our life is a reflection of our own healing.  One way to approach life is to focus on healing and the intention towards health.  Maybe all we really need to do is this life is to heal. Life is in fact a healing journey.

My journey of healing includes healing from rape, molestation, depression, missed opportunities, lost loves, betrayal, false starts, injuries and chronic pain.

When I decided to become a Yoga Therapist I chose this profession to work towards my own personal healing as well as be of assistance in the healing of others.

One definition of a yoga therapist is:
"A yoga therapist receives fair compensation but also cultivates an attitude of selfless service: a vision of healing larger than their own personal goals, wants and needs. Through this vision, the therapist recognizes their contribution to the healing of other beings, as well as, to community of all humanity."


Seva/Selfless service helps us sand off our rough edges.  I think it wasn't until I became of service by teaching yoga did my low level depression fall away.  Being of use, doing things of meaning is what keeps me loving life.

Because Life is so short we need to spend every moment we can moving towards total health (personal and global). In order to achieve this degree of health we need tremendous compassion in life.  This Compassion is not just for others but includes compassion for ourselves.

One of the most compassionate things we have can do in life is our own practice of Yoga.  This Yoga with  a capital Y includes all 8 limbs - Yamas, Niyamas, Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhi.

Another act of compassion is to share Yoga Therapy with those who are interested and not push it on those who are not.

What do I think are the qualities of a Yoga Therapist

1. Ability to Deeply Listen
2. Compassion
3. Selfless Service
4. Therapeutic Application of Asana, Pranayama, Pratyahara, Dharana, Dhyana and Scripture (Yoga Sutras, Gita, Vedas etc..)
5. Gratitude
6. Presence
7. Patience
8. Sadhana - A Yoga Practice of one's Own
9. Integrity
10. Love


Sunday, July 9, 2017

Lalitha Affirmations - Affirmations for the Waxing Moon

New Moon - Kameshvari – Nitya of Desire
"I honor my desires."

New Moon + 1 Day - Bhagamalini – Nitya of the Flowering Yoni
"I honor my sensuality."

New Moon + 2 Days - Nityaklinna – Nitya of Wetness
"I honor my receptivity."

New Moon + 3 Days -  Bherunda – Nitya of Ferocity
"I honor my ferocity."

New Moon + 4 Days -  Vahnivasini – Nitya of Fire
"I honor my passions."

New Moon + 5 Days -  Vajreshvari – Nitya of the Thunderbolt
"I honor my intensity"

New Moon + 6 Days - Shivaduti – Nitya of Communication
"I honor my truth."

New Moon + 7 Days -  Tvarita – Nitya of Swiftness
"I honor my agility."

New Moon + 8 Days -  Kulasundari – Nitya of Inner Knowing
"I honor my intuition."

New Moon + 9 Days - Nitya – Nitya off Internal Presence
"I honor my courage." Or “I honor the present moment.”

New Moon + 10 Days -  Nilapataka – Nitya of Celestial Power
"I honor my spirituality."

New Moon + 11 Days -  Vijaya – Nitya of Victory
"I honor my accomplishments."

New Moon + 12 Days - Sarvamangala – Nitya of Good Fortune
"I honor my good fortune."

New Moon + 13 Days - Jvamalini – Nitya of Flames
"I honor my brilliance."


Friday, July 7, 2017

YIN FOR TRANSFORMING WORRY INTO OPENNESS

PENTACLE POSE

Start with a tense and release exercise through the body in pentacle pose.


Most people experience worry from time to time. Feeling worried can sometimes be a good thing, and can actually help motivate you to do things. Worry, however, is a constant factor in some people's lives which makes it hard for them to function on a daily basis. Worry involves many unrealistic fears and anxieties, interfering with a person's sleep, appetite, concentration on a task, and relaxing.

Worry is a fear-based emotion. Worry is found in the 3rd chakra in Yogic System



and the Stomach, Spleen, Pancreas in Taoism which Yin is apart of.




Frequent worry is an emotional cancer that eats away peace of mind and enjoyment of life. TCM says that worry literally eats us up by consuming the life force, prana, chi of our digestion and absorption organs, the stomach spleen and pancreas.

In TCM worry has brother and sister emotions of guilt, shame, anxiety and self-pity.

All these emotions are housed in our stomach, spleen and pancreas.

The positive emotions that are stored here are: openness stability, fairness, honesty and powerful intention

Spiritually the spleen houses: the Power of Intention Spirit or Yi

Place palms under left ribs with fingers perpendicular

The healing sound of the stomach, spleen, pancreas is whoooooooooooooooooooooo

Exhale sound whooooooooooo




BANANASANA – SIDE ONE


There is a big difference between worrying and planning ahead.  When we repeatedly go over a plan then planning becomes worrying.

We must accept that no amount of planning can ever foresee all potential obstructions.  Also many people do not make proper plans for dealing with a particular problem even though the worry about the problem.

When worry takes over our lives we become unbalanced beings living in our heads.

BANASANA – SIDE TWO

Our minds become monkey minds with endless chattering about the dire consequences that will probably never happen.

Therefore, we are wasting our energy on useless thoughts.

Inhale

Exhale healing sound whooooooooooooooooooo

SUPPORTED BRIDGE

Place palms under left ribs with fingers perpendicular

The healing sound of the stomach, spleen, pancreas is whoooooooooooooooooooooo

Exhale sound whooooooooooo

Release and worry, anxiety negative emotions

Smile to stomach, spleen, pancreas

Breath in golden light

Exhale cloudy gray substance – the guilt – and let it transform and fade away

Start by saying these affirmations:

“I forgive myself for not being perfect”
“It is natural to worry sometimes”
“I am a good person”
 “I am letting go of my worries”

SUPINE SPINAL TWIST – SIDE ONE


The stomach is a muscular organ located on the left side of the upper abdomen.

Emotions can be understood as simply forms of stuck energy: kind of like legos, that have been "shaped" in a particular way.

The healing sounds break up a particular emotion/shape, so that the energy bound in that shape can

once again flow freely.


SUPINE SPINAL TWIST – SIDE TWO

The emotions are not gotten rid of. Instead, the energy of the emotion is transformed.
If the mind wanders during this practice, no problem. Simply notice that this has happened, and come back to the practice.

STANDING ON KNEES TO CAMEL POSE

Warm Up with Moving from Arms over head to child's pose. I call this movement Hosanna.

Connect to the stomach, pancreas, spleen by placing hands under the left rib cage

You’ll be touching your stomach and your spleen is inside the left rib cage

Notice any guilt worry anxiety shame self-pity, constriction, or imbalance there

If you find any ask for a message

In hale and turn your fingers perpendicular to the floor and press them gently into your abdomen, just below the ribs.  Make your right hand line up underneath the and to the left og sternum but still on the abdomen and the left hand line up with the nipple still on the abdomen
Inhale softly and exhale WHooooooooo

Visualize any worry, anxiety, guilt shame or self pity leave the stomach as a cloudy gray substance that disappears into the earth

Looking left and looking right to delete any remnants of the worry, guilt, self pity, etc

Inhale healing golden light

Return hands to below left rib cage

Be grateful for the roles the play in digestion and absorption

Still smiling, breathe naturally as you imagine you are breathing a golden yellow light into these organs
Sense your stomach, spleen and pancreas are larger and moister and softer and worry, anxiety, guilt, shame self –pity have been release and

Openness, fairness, intention and stability have increased

Inhale and exhale Whooooooooooooooooooooooooooooooooooo

BEGIN CAMEL POSE


BOW POSE – 1st Leg – Block Under the Leg
To alleviate worry if you have a genuine problem, resolve it, adopt a calm, positive attitude to help sort out the details. (as normal). Julia Camera in the Artists way explains Many of us blocked creative people have an addiction to worry. We prefer the low grade pain and occasional heart-stopping panic attacks to the drudAgery of small and simple daily steps in the right direction.


BOW POSE – 2nd Leg – Block Under the Leg
It’s more important to take daily action the indulging in the big questions.  If you desire to paint, write, garden, cook, act  do a little creative work every day and don’t worry so much.  
CAT PULLING IT'S TAIL


SPHINX TO FLAPPING FISH - TWO SIIDES


It is important to recognize that uncertainty is a natural part of life. You cannot know with absolute certainty what is going to happen next. When you release your attachment to control, it’s easier to breathe.  Some people deal with anxiety by drinking, overeating, and turning to other bad habits. However, none of these are real solutions for worrying. The best approach is to learn how to deal with your anxiety in healthy ways.

1. Work it off
Although exercise may not actually solve the issues that are causing you to feel anxious, engaging yourself in activity takes your mind off things.  You become clearer after taking a break.
2. Address your fears
Instead of suppressing your anxiety, it is important to face your fears head on. Ask yourself what is truly causing your anxiety. You may even find that your worries are mostly False Evidence Appearing Real.
3. Meditate
Meditation helps your mind with needed breaks from all that clutter.  The practice also helps you with greater focus.  You find yourself experiencing increased clarity and less likely to worry over unnecessary things.
4. Stay hydrated
Did you know that dehydration has been linked to depression? Just about every person has heard that it is important to drink enough water, but most people do not realize that their mental health actually improves when they are hydrated.
5. Change your perspective
Energy flows where you focus your attention. Understand that you can choose to focus on positive rather than negative thoughts.  In fact, as you become more positive, you’ll be better able to create more positive outcomes.
6. Relax
It’s hard not to feel bombarded living in modern times. You probably spend your days in a constant state of flux. Your heart beats a lot faster as a result. So set aside time to relax. You’ll find that your feelings of anxiety subside.
7. Seek help
You may find yourself feeling worse and worse if you are unable to stop yourself from incessant worrying.  It may be a good idea to seek counseling or to talk to someone who can help. Anxiety is very common. There is nothing to feel ashamed about when you approach for help.
The best way find relief from constant worrying is to learn to let go. Worrying does not bring you any closer to solving problems. In fact, it only makes it more difficult to find clarity.


SUPPORTED SALAMBASANA
with bolster or chair
Cultivating openness means meaning different things to different people but universally it seems to have to do with positivity. It generally includes some combination of friendliness, approachability, honesty, open-mindedness, tolerance, and personal authenticity.

Open people tend to be more happy, charismatic, likable, and successful compared to people who are "closed off." While some people are open by nature, others can learn to be more open with practice and a little mindfulness.

SUPPORTED PRONE TWIST - TWO SIDES


Start by being honest. Don't tell everyone around them what they think they want to hear. To be open, try your best to be honest about yourself and your opinions.

Speak your mind without being hurtful.

Cutting down on negativity. Being negative can also make less open.
Be skillfull about balancing honesty with negativity and cruelty.

Journaling in the morning can be a great dumping ground for negativity,

Let people know when something is bothering you.

Avoid suppressing your emotions, which can be dangerous to both your emotional health and to the relationship you may be trying to preserve.

Be open with how you feel and let that extend to your facial expressions. People who are more expressive tend to be perceived as more likable and trustworthy.


SAVASANA

Be be yourself. Don't be too guarded about your experiences, likes, and dislikes. 

Many closed-off people have trouble when it comes to something called self-disclosure. Self-disclosure is simply talking about yourself. Self-disclosure about embarrassing or painful topics is difficult for most people, but it also helps to strengthen interpersonal relationships.

Start with small things ....mention your favorite book or what you do for a living. 

But always be selective about who you share yourself with but when you can be open.


YOGA NIDRA FOR WORRY

Monday, July 3, 2017

Art of Yoga Teacher Training

What is the Art of Yoga Teacher Training and what makes this training stand out? 

The focus of this training is Yoga for Creativity. In the training we will paint, draw, journal, meditate and do physical yoga as part of an integrated practice.  The training is geared to creatives and aspiring creatives in all media including but not limited to: writers, painters, composers, dancers, designers, actors, etc.  This type of training is very unusual.  It is the training that I was looking for but could not find when I decided to become a yoga teacher.


The ancients used asana (the physical yoga poses) as a path to be able to sit comfortably in meditation for long periods.  The physical postures calmed the mind and the body and awakened deeper states of connection with the divine. But the goal wasn't to do elaborate asanas, the goal was to prepare the body-mind. Most modern yoga has made the physical postures the goal of yoga instead of the higher states achieved by the postures.  In this training, we will learn to teach and experience the physical asanas as gateways to develop intuition, creativity, self-acceptance and personal growth.



The Art of Yoga training embraces the idea of what I call Yoga with a capital Y.  Yoga with a capital Y incorporates all 8 limbs of yoga which are:

Yama  –   reflections of our true nature – qualities we must embrace to know Self

Niyama  –  evolution toward harmony – practices that align us with our highest nature

Asana  –  comfort and steadiness in our physical being

Pranayama  –  control of life force energy (prana)

Pratyahara  –  encouraging the senses to draw within

Dharana  – focusing of consciousness inward

Dhyana  –  meditation –  the continuous inward flow of consciousness

Samadhi  –  bliss, the union with Divine consciousness



The Yoga taught in this training is not a gymnastics type of practice but Yoga that aims to rejuvenate, restore and renew the practitioner. Emphasis is on mindful holds used in Yin and Restorative Yoga as well as deeply spiritual sequences like Pawanmuktasana 1, 2 & 3, Sun Salutations and Moon Salutations.  This training is suitable for people of all ages and body types.  We emphasize the journey inward as opposed to what the postures look like on the outside.  That being said, we will teach anatomy, safety and proper alignment.  I believe that Yoga postures are expressions of sacred geometry, animal totems and ancient tools.  Yoga connects us to the divine, and we want to bring our bodies into these transcendent shapes as much as we physically can while still remaining comfortable and avoiding injury. 

What is the power of the integration of Art and Yoga?

To be inspired as Artists, we look for ways to be in flow.  Asana, Breathwork, Journaling, Art making and Meditation can bring us to states of flow. In the Art of Yoga training, our focus is on yoga and creativity practices that access flow, higher states of creativity, mindfulness and healing. With the mastery and integration of the practices taught, you will be able to create more flow in all aspects of your life.



As an Art of Yoga instructor, what is your teaching style and philosophy? What do your students say about you? 

My teaching style is one of cheerleader and mother.  I want everyone to receive the attention they need: to feel seen and to be heard and understood.  I know we are all struggling with issues.  I believe the yoga mat is where we can practice for the challenges we face in everyday life.  The yoga mat can also be the place where we come to rest, restore and feel completely free to be who we are.  

As a yoga teacher my goal is to set up a safe space, class workshop, retreat or training where people can connect to their inner nature and experience their true self. I attempt to teach to all levels -- offering modifications and advancements for every pose.  I want people to know that Yoga is much more than making interesting shapes; it is a complete spiritual practice that unites the mind, body and spirit.  

I also believe strongly in the Panchakosha system, which claims that we are the unification of 5 bodies: physical, energy, psycho-emotional, witness, and bliss.  I will teach to all 5 of these bodies in the practice of Yoga.


What about the Art of Yoga Teacher Training makes you feel really excited? 

I am very excited to share my experience and knowledge with other creatives and aspiring creatives. I want to spread the amazing teachings of yoga to help artists find practices to be more fulfilled and productive.  I am also thrilled to be able to work with Ceylan and Lisa who are such aspiring teachers and who have so much to offer in YogArt.


Any other thoughts about the Art of Yoga?

I believe the mat is a place to feel good.  The ultimate goal of Yoga is Samadhi, meaning bliss and enlightenment.  I have experienced Yoga as a tool for healing and transformation in my own life. I also have seen many people transformed and healed through Yoga; I’m continually amazed and inspired.  

I first came to Yoga because I had problems with my left knee.  I only understood the system as a physical practice. I stay in Yoga because of all the joy I have experienced practicing and teaching Yoga.  I continue to study Yoga (I am almost finished with my training as a yoga therapist) because it is a fascinating and layered practice.  I know I am a more dimensional and fulfilled person because I have Yoga in my life.

Teaching yoga is an honor and a gift. I believe it is of utmost importance to have Yoga teachers in all sizes, shapes, colors, creeds and ages.  People in the world are suffering emotionally and physically.  Yoga is a tool to alleviate suffering.  Yoga has the power to remind us that we are all connected.  Yoga means union; it tells us we are all one.  If you want to make a difference in the world, teaching the Art of Yoga will give you the tools to be an instrument of change and transformation.



Nya Patrinos, ERYT-200, MFA
Nyapatrinos.blogspot.com

www.artyogafusion.com

Sunday, July 2, 2017

THE ART OF YOGA TEACHER TRAINING ON THE BIG ISLAND OF HAWAII

with Guides & Teachers
​Nya Patrinos, Lisa Rasmussen MFA, & Ceylan Hulya MA (Art 4 All People)Part 1 of 2 -  "Transformation"

at Kalani Oceanside Resort on the Big Island of Hawaii

Nov 17, 2017 - Nov 26, 2017 (10 days)
Want to deepen your Yoga and your Art practice? Learn more about yourself? Want to reconnect , reclaim, and rekindle your own personal empowerment and inner wisdom? Align with the natural cycles of Gaia and the Moon. Interested in teaching, Yoga and Art in studios, women’s circles, festivals, one on ones, and or personal self-growth/self- realization?

Art of Yoga - "Transformation" is part 1 of 2 intensive modules culminating in certification as a 200 hour Yoga Alliance Yoga Teacher. This intimate training emphasizes yoga for creativity, transformation, and personal growth. All yoga practices will be integrated with art making and writing. Styles include Yin, Restorative, and Hatha.

For all questions E-mail us at or call us at 310.745.2476
One Scholarship is available!!!!!!!!!!!!!

Space is Limited! Save Your Space with a $500 Deposit for Your Module A: Art of Yoga for Transformation and Module B: Art of Yoga for Manifestation! This will be deducted from your tuition.
Program fees include: double/triple shared lodge accommodations, meals, program tuition, most course materials, certificate and documentation administration for Yoga Alliance


November 17 – 26, 2017: The Art of Yoga: “Transformation” Module (Spend Thanksgiving with us in Paradise)
Early Bird Teaching Training/All Inclusive Room/Food/Training Double Room:Price $2800
Early Bird Teaching Training/All Inclusive Room/Food/Training Triple Room: Price $2200
All Inclusive Room/Food/Training Double Room: Price $3300
All Inclusive Room/Food/Training Triple Room Price: $2 900

March 23 – April 1, 2018: The Art of Yoga: “Manifestation” (Spend Spring with us in Paradise)
Early Bird Teaching Training/All Inclusive Room/Food/Training Double Price $2800
Early Bird Teaching Training/All Inclusive Room/Food/Training Triple Acc $2200
All Inclusive Room/Food/Training Double Acc $3300
All Inclusive Room/Food/Training Acc Triple $2900




Kalani is 501(c)(3) nonprofit organization. Your stay here supports our mission to provide transformational experiences via nature, culture, and wellness. Kalani retreat rates are all-inclusive and provide access to meals, accommodations, and use of Kalani’s amenities including our clothing-optional 25-meter pool and hot tubs. Kalani cannot pro-rate fees for late arrivals or early departures. Registration for the full retreat experience is required. Kama Ľaina and commuter tuitions are both available for this retreat – inquire for details. A valid Hawaii state-issued ID or driver’s license must be presented at retreat check-in to receive kama’aina rates.

*Offsite Commuter: Does not include accommodations.

**Kama’aina Commuter: Does not include accommodations. A valid Hawaii state-issued ID or driver’s license must be presented at check-in to receive the kama’aina rate.

Airport Transportation

Kalani offers shuttle service from Hilo International Airport (ITO), which can be arranged via Kalani Guest Services, or 808.965.0468. Please send flight details, including airline carrier and flight number with your shuttle request. We also pick up from the downtown Hilo bus station and hotels. Shuttle service is subject to availability; one-way pricing is $50 per person for shared rides and $75 per person for single bookings. If you require airport shuttle service, please contact us to make your reservation a minimum of one week in advance.
Taxi service is available from ITO or Hilo Downtown for a one-way fare of approximately $125.

Policies

Cancellations up to 7 days in advance of arrival incur a $75 administrative fee. Cancellations within 7 days of arrival incur forfeiture of fees paid up to $250. No refund will be provided for no-shows or cancellations within 24 hours of scheduled arrival, 4:00 pm on check-in date. No refund will be provided for early departures from retreat programs. Participation in any parts of programs at Kalani Honua is completely voluntary.


Other Art of Yoga teacher training model options

Join us in person in November on the Big Island and then train on line for the Manifestation sequence. (Certified by Art 4 All People).
Train online for Transformation sequence and join us in person for Manifestation on the Big Island.(Certified by Art 4 All People).
Train completely online for Transformation and Manifestation Teacher Training (Certified by Art 4 All People)

Friday, June 30, 2017

Recent Mudras that I like

I had to go through a series of mudras for my IYT internship and find ones are the most meaningful to me.

Firstly, the issues that I am working with are:

What to do with my career
Fear of Change
Body Acceptance
Self-Confidence
Knee Problems (both sides)
Plantar Fascitis
Shoulder Issues
Cravings for Sweets
Posture Issues
Neck Pain
Lack of Clarity
My dosha is Pitta-Kapha


ANGUSTHA MUDRA


I like the way it feels in my hands.  Good for Kapha Dosha.  Releases tension from the shoulders, throat and neck.  It is easy to use in some Yin Poses.


HAKINI MUDRA
.

I have been using this mudra for a long time in meditation and yoga.  It is easy to teach and easy to use. It will help me with body awareness and hopefully acceptance.  It helps with a sense of wholeness and integration. Good for my two Doshas and Pitta and Kapha.


KANISHTHA MUDRA


This is good for self-confidence.  It helps for Pitta dosha.  It's good for lower body - which is good for me because of my problems with my knees and feet.


JYESHTHA SHARIRA MUDRA


Good for enhancing enthusiasm and creativity. Awakening to infinite possibilities. Good for Kapha.  I can use this in Hatha Yoga practice or Yin.


ADHI MUDRA


Good for Stillness. Good for Pitta Dosha. Instilling a sense of grounding.  I like to start yoga practices with this mudra or between postures.


URDHVAM MERUDANDA MUDRA



Good for Kapha.  Good for optimism.  Releasing tension from the upper back especially the shoulder blades.