Natural Awakenings Miami Yoga Directory - September 2019

YOGA 2019 GUIDE

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elcome to our 2019 Natural Awakenings Local Yoga Guide!

Meet our Masters of Yoga!

Celebrate this year’s National Yoga Month by supporting and recognizing those teachers and studios committed to the wellbeing of our community. Join a class and begin a new journey of health!

Yoga Is For Everyone!

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oga, a holistic art and practice that originated some 5,000 years ago in India, aims to integrate mind, body and spirit. The word yoga comes from the Sanskrit root yuj, meaning to yoke or unite, and refers to the joining of body with mind and mind with soul to achieve health, balance, tranquility and enlightenment.

Individuals of every age and physical condition can benefit from the regular practice of yoga, which has been proved to enhance flexibility, strength, stamina and concentration. Using a combination of asanas, or postures, and breathing techniques, yoga works to induce deep relaxation and reduce stress, tone the body and organs, increase vitality and improve circulation and energy flow. Uplifting and meditative, yoga can be applied as a spiritual practice, as well.

Although many schools or styles of yoga exist, most differences derive from the primary focus of the practitioner’s attention: precise alignment of the body; holding of the asanas; flow between the postures; breath and movement coordination; or inner awareness and meditation. No particular style is better than another, and many students practice more than one.

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www.namiami.com

LOCAL STUDIOS AUM HOME SHALA 3104 Florida Ave Coconut Grove, 33133

305-441-9441

Romolo Tavani/Shutterstock.com

A National Yoga Alliance registered School, Aum hOMe Shala offers a year-round 200-Hour Yoga Teacher Training (YTT) to develop and provide programs that reach underserved populations through public schools, after-school programs, universities, and hospitals. See ad, page 35.

BODHI ZENZ HOLISTIC YOGA & WELLNESS CENTER 7520 SW 75th Ave Suite K www.bodhizenz.com 305-740-7800

FAIRY MAGIC Feeling Their Touch in Nature

Rejuvenate body, mind and spirit in this holistic yoga and wellness center offering Yoga, Meditation, Acupuncture, Deep Active Stretching, Healing Massages, Workshops, Classes, and more.

Mention Natural AwakenLQJV EHIRUH 2FW VW DQG JHW RII \RXU ÂżUVW Beautiful You/Deep Active Stretch 5 class pack.

See ad, page 43.

by Maggie Hamilton

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any of us have long been curious about fairies, aching to see them as a child, to glimpse their world. Often, all our longing goes into wanting to see these astonishing beings, not realizing we’ve already met them.

Fairies live at the heart of creation, and daily they speak to us through our senses, setting them on fire. Know that every uplifting moment in nature—every blazing sunset that has moved us, every sprinkle of snow—is a glimpse of their healing presence, a glimpse of their world.

To enter into a profound relationship with fairies, first we must believe in them—we must make-believe. Sadly, many of us have lost access to their wisdom, their healing touch, because we’re searching for funny little beings in pink tutus.

Fairies are the heart and soul of living nature. They speak to us through beauty, as it’s a more healing language than our own. They whisper to us in the sound of the sea and the first appearance of buds in spring. We know when fairies are nearby, as we feel so alive. So hold these breathtaking moments close. Breathe them in. Ask intuitively, “What gift is here?�

To draw close to these powerful beings, we can learn to take note of every single

detail when we’re in nature—even if we’re in a small park in the centre of a city or an avenue of trees on our street. Silently greet these living presences. Note their colors and scents, the shape of their flowers and leaves.

Study any rocks and stones here. There’s something powerful about being seen, as all of these details draw us into connection.

Develop a relationship with trees.

Discover which trees we are drawn to. Run our fingers over their bark. Note the bend and sway of their boughs. Pay attention to how they look at different times of the day, in different seasons and weather. Learn to greet these trees as we would an old friend, and only connect with them out of love, not out of neediness, as no one, not even fairies, likes needy.

Then, magically, all of this beauty and the story of each soul-stopping moment with nature’s fairy caretakers will live inside us until we no longer feel separate from the web of life. That’s when trees start to talk to us—when our soul soars to see a tiny blade of grass pushing its way up through the pavement.

Maggie Hamilton is the author of the new Hay House book, Inside the Secret Life of Fairies: Where Dreams Come True.

KEVIN O’BRIEN Holistic Life Coach www.kevinobrienwellness.com 305-788-0777

Align Your Mind & Body, Create A Life You Love. Integrative Therapies promoting physical well-being, peace of mind, and personal fulfillment. Spiritual Life Coaching, Law Of Attraction, Transformational Workshops, Kripalu Yoga, Deep Tissue Massage.

See ad, page 38.

SYNERGY YOGA SOUTH BEACH 844 Alton Road, 2nd Floor www.synergyyoga.org 305-538-7073

Offering Yoga and Healing Arts since 1997. Find Hatha, Ashtanga, Restorative, Kundalini, Hot Yoga, Yin Yoga, Prenatal, Kids Yoga, Vinyasa and Power! Traditional Yoga Alliance registered school for yoga Teacher TrainLQJÂśV DV ZHOO 5HLNL &HUWLÂżFDWLRQV Thai Massage and more. First Class Free for locals.See ad, page 45.

YOGA WITH DRISHTI drishti@bellsouth.net 305 335-7618

Yoga with Drishti, 500RYT and Yoga Therapy, private ses-sions and ayurvedic health and wellness consultations. Using Yoga tech niques of focusing inward and working with breath and core balance will help everybody!

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inspiration

Veterans Yoga Project programs are designed and developed to achieve our mission to support recovery and resilience among veterans, active duty military, their families, and our communities.

Check your local listings for participating teachers and studios, and if you’d like to contribute your services, contact Veterans Yoga Project.

3OHDVH 9LVLW 2XU :HEVLWH WR /RFDWH &ODVVHV LQ \RXU DUHD www.veteransyogaproject.org 34

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fit body

Yoga gives us powerful tools so we may age gracefully. ~Lisa Moore

The Power of Yoga

Tapping Into the Life Force

by Marlaina Donato

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ongevity is something most of us strive for, and increasingly, research shows that implementing a consistent yoga practice can be a fruitful investment toward that goal. Yoga is an eight-branch system of well-being that encompasses exercise, meditation, conscious breathing, diet and other elements, but how it effects mind-body fitness alone is proving to be a reliable defense against age-related loss of mobility, cardiovascular disease and depression.

Its stress-busting capabilities help to support challenged adrenal glands and lower elevated blood pressure. Getting on the mat can improve insulin sensitivity in diabetics and also help balance immune responses in individuals with autoimmune conditions or insufficient natural killer cells.

Combined research from 22 studies by the University of Edinburgh reveals that yoga, compared to both sedentary lifestyles and other forms of exercise such as walking or chair aerobics, improved the lower-body strength and flexibility in individuals age 60 and older. The findings published earlier this year in the International Journal of Behavioral Nutrition and Physical Activity

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also showed improved quality of sleep and fewer symptoms of depression.

Fewer Health Risks, Stronger Bones Yoga’s inverted poses increase blood circulation to vital organs, including the intestines, which facilitates assimilation of nutrients and waste elimination. Asanas like shoulder stand, bridge and downwardfacing dog stimulate blood flow from the lower extremities to the heart and fortify red blood cells by increasing hemoglobin, guarding against blood clots, stroke and heart attack. Yoga can also strengthen the bones. A 2016 study published in the International Journal of Yoga shows improved bone mineral density in women with postmenopausal osteoporosis.

“Much like a house that sits empty or a car left to sit unused in a garage, our human parts can age and rot without movement.

Movement creates more energy,” explains Nancy Poole, a teacher at Clarksburg Yoga and Wellness, in Clarksburg, Maryland.

Joints lose flexibility as we age, but yoga movement provides them with essential oxygen, blood and nutrients. Lisa

fizkes/Shutterstock.com

~Carmen Ferreira Moore, owner of Free to Be Yoga, in Great Falls, Montana, underscores, “A joint needs to move through its full range of motion to function well. Movement helps lubricate and cushion joints, provides nutrition and removes wastes.”

Stretching Into Joy A 2014 hatha yoga study published in the Journals of Gerontology revealed increased cognitive function in older adults after eight weeks of yoga three times a week. Yoga’s super power lies in its capacity to reset the autonomic nervous system and ramp up mood-boosting serotonin while decreasing monoamine oxidase, an enzyme that disarms the effects of stress hormones like cortisol. Under the influence of yoga, the brain is bathed in calming neurotransmitters, combatting depression and anxiety, and instilling a sense of optimism.

“Yoga also helps us to embrace the hard times and ride the waves. With the tools that yoga provides, we can swim toward the light. It also helps us to experience a more intimate relationship with body and soul, and in turn make better choices in all aspects of life,” notes Carmen Ferreira, owner of the Sunshine Barre Studio, in Rocky Point, New York.

Moore concurs, advising, “Yoga gives us powerful tools so we may age gracefully. One of them is to manage stress with equanimity.”

YOGA 2019 GUIDE

Each time we show up on our mats, we show up for ourselves, an opportunity to nourish the body, our one and only temple.

Try This Lisa Moore, owner of Free to Be Yoga, recommends:

Breath exercise: brahmari, or humming bee breath

Benefits: reducing anxiety How to do it: Close eyes and gently plug ears with fingers. Breathe through the nose and hum softly upon exhaling.

“Yoga improves lung capacity and brings more energy to the cells, which in turn creates more energy and life force in our bodies,” says Ferreira. “It helps us to live from the heart’s center and foster a better quality of life,” she adds. “Each time we show up on our mats, we show up for ourselves, an opportunity to nourish the body, our one and only temple.”

Marlaina Donato is an author of several books and a composer.

Connect at AutumnEmbersMusic.com.

The Breath of Life Conscious breathing is at the core of a dedicated yoga practice, and a lowered risk of cardiovascular and respiratory disease gives us another reason to inhale and exhale deeply. Poole observes, “Our general population does not breathe correctly, and many of us even hold our breath unconsciously. For my students, the hardest part of yoga is learning to take deep, full breaths. Old breathing habits must be unlearned. Once attention is given to the breath, tensions can be released.”

September Is National Yoga Month This marks the 10th anniversary of the designation by the U.S. Department of Health & Human Services. National Yoga Month was developed to raise awareness of yoga’s health benefits.

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respected and honored, so Anusara yoga can be helpful for everyone and is good for beginners.

Aqua: Also known as water or pool yoga.

GLOSSARY Y

oga, a holistic art and practice that originated some 5,000 years ago in India, aims to integrate mind, body and spirit. The word yoga comes from the Sanskrit root yuj, meaning to yoke or unite, and refers to the joining of body with mind and mind with soul to achieve health, balance, tranquility and enlightenment.

Individuals of every age and physical condition can benefit from the regular practice of yoga, which has been proven to enhance flexibility, strength, stamina and concentration. Using a combination of asanas, or postures, and breathing techniques, yoga works to induce deep relaxation and reduce stress, tone the body and organs, increase vitality, and improve circulation and energy flow. Uplifting and meditative, yoga can be applied as a spiritual practice, as well.

Although many schools, or styles, of yoga exist, most differences derive from the primary focus of the practitioner’s attention: precise alignment of the body; holding of the asanas; flow between the postures; breath and movement coordination; or inner awareness and meditation.

No particular style is better than another, and many students practice more than one.

Ananda: A form of gentle hatha yoga

Ashtanga: A physically demanding

with an emphasis on meditation. Ananda combines classic yoga postures with breathing and silent affirmations to attune with higher levels of body sense, energy and silent inner awareness. As an inner-directed practice, it has less appeal to those desiring a more athletic or aerobic experience.

style that is light on meditation, ashtanga yoga employs a fast-paced series of flowing poses to build strength, flexibility and stamina. Developed by Indian yoga master Sri K. Pattabhi Jois, ashtanga’s progressively difficult postures are synchronized with a loud breath (called ujyaii breath in Sanskrit) and are designed to produce intense internal heat and purifying sweat in order to detoxify muscles and organs. The room is usually heated to warm muscles and increase flexibility. Preferred by many athletes, this style is too intense and demanding for most beginners.

Anusara: Anusara means “go with the flow,” and blends spirituality with inner/ outer alignment and balanced energetic actions. Developed by John Friend in 1997, this style urges students to think of poses as artistic expressions of the heart. Individual abilities and limitations are deeply

Aerial: Originated in California and now in several countries. Sometimes branded as AntiGravity Yoga, aerial incorporates traditional yoga asanas with the use of a hammock or sling and combines elements of Pilates and dance. This style is said to deliver benefits on emotional and psychological levels and has a fun component.

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Aqua yoga is practiced in water—a warm indoor pool or natural body of water. Asanas are adapted to work with the buoyancy provided by water and have a positive effect on joints. This form is a viable option for older individuals or anyone else with physical conditions that prevent them from practicing land yoga. Its benefits include lymphatic stimulation and improved range of motion.

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Chair: Practiced sitting or standing, it uses a chair as a support/prop. Asanas are adapted from traditional hatha yoga. It benefits older individuals and those that are body-challenged. Flexibility is enhanced, as well as mind-body awareness.

Hatha: Hatha yoga is the foundational discipline on which nearly all other styles are based. In Sanskrit, ha represents the sun and tha, the moon—hence, the practice is designed to bring the yin and yang, light and dark, masculine and feminine aspects and polarities into balance. Essentially, hatha yoga brings all aspects of life together. A class described as hatha will likely include slow-paced stretching, asanas, or postures, that are not too difficult, simple breathing exercises and perhaps seated meditation. Hatha yoga classes provide a good starting point for beginners to learn basic poses and relaxation techniques.

heated room using varying temperatures and yoga poses. A Bikram yoga room is set at a minimum of 105° Fahrenheit with about 40 percent humidity, performing 26 prescribed asanas. Both forms of heated yoga help to speed up metabolism and improve circulation.

Integral: A gentle style of yoga brought to this country in 1966 by Sri Swami Satchidananda. Classes are structured to balance physical effort with relaxation, and include breathing practices, chanting and both guided and silent meditation. Integral yoga is suitable for beginners and helpful for more advanced students that wish to deepen their physical and spiritual awareness.

Iyengar: Noted for precise alignment and symmetry of postures, the development of balance and the use of props such as blocks, balls and belts, the Iyengar style of yoga was developed by B.K.S. Iyengar, based on his exceptional understanding of how the body works. Poses are held longer than usual. Iyengar is a good style for beginners, but can challenge seasoned practitioners, as well.

Kundalini: A powerful, enlightening style that incorporates mantras (chanting), meditation, visualization, breathing and guided relaxation with precise postures.

According to Hindu philosophy, kundalini is a concentrated form of prana, or life force, represented by a coiled, sleeping serpent said to reside at the base of the spine. When breath and movement awaken the serpent (energy), it moves up the spine through each of the seven chakras (energy centers) of the body, bringing energy and bliss. Once a closely guarded secret in India, kundalini yoga was first brought to the West in 1969, and has been known to help with addictions and releasing endorphins in the body. Kundalini will not appeal to everyone and should be practiced under the supervision of an experienced teacher.

Prenatal: This yoga style is specifically tailored for pregnant women during all stages of pregnancy. Its combination of stretching, focus and breathwork make it ideal for improving strength

and decreasing stress levels in preparation for childbirth. It might also alleviate pregnancy-related headaches, nausea and back pain.

Restorative: Distinguished by the use of props, this form of yoga aims to relax the muscles, calm the mind and open up the body through slow movements and passive stretching. Maintaining balance and holding gentle stretches for up to 20 minutes is made easier through the use of blocks, bolsters and blankets that support deep relaxation.

SUP: An acronym for stand up paddleboard, SUP yoga can be practiced on a lake or other calm body of water. Hatha and vinyasa asanas are employed with the intention of challenging the practitioner to distribute their weight to maintain balance.

Benefits include improved core strength, circulation and balance.

Svaroopa: A style that helps each student discover their bliss. The Sanskrit word svaroopa means “the true nature of being”, and Svaroopa yoga is sometimes called the yoga of alignment and compassion. Attention to alignment in specifically chosen poses helps to soften the body’s connective tissues and ease spinal tension. Blocks and bolsters may be used to allow for deeper muscle release.

The style is suitable for beginners and useful for those recovering from injury.

Vinyasa yoga poses incorporate alignment principles and are woven together in a flowing practice that is both intense and dance-like. Translated from Sanskrit, Vinyasa means “without obstacle”. The style is best suited to energetic, physically fit students.

Yin: Developed by yoga teachers Paulie Zink and Paul Grilley to improve joint mobility and flexibility through holding asanas for up to five minutes or longer, yin yoga complements more intense practices such as Bikram, increases circulation in connective tissue and fosters inner stillness.

Please note: The contents of this Yoga Glossary are for informational purposes only. The information is not intended to be used in place of a visit or consultation with a healthcare professional. Always seek out a licensed, certified or otherwise professionally qualified practitioner to conduct a selected treatment.

Viniyoga: A transformative, slower and more individualized form of yoga that emphasizes gentle flow and coordinated breath with movement, Viniyoga is holistic in its approach and teaches the student how to apply the yoga tools of poses, chanting, breathing and meditation. Function is stressed over form in this style. Viniyoga is recommended for beginners and seniors, as well as those in chronic pain or healing from injury or disease.

Vinyasa: A challenging style that matches breath to movement.

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Hot Yoga: Hot yoga is performed in a

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inspiration

September Special Events From Stressed To Blessed In 30 Days Or Less

WISDOM UNFOLDING Approaching Pain, Hunger and Self-Awareness Through Yoga

SEPTEMBER 5th Free Showing

SEPTEMBER 8th 2 Workshops

by Sudha Allitt

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any people like the idea of yoga, but few are aware of its scope or its benefits. From the body to the mind, from digestion to creativity, from spirituality to love, yoga offers wisdom and guidelines for everything that has to do with being human, being alive and being happy.

STARTS SEPTEMBER 12th 7-Week Course

“To perform every action artfully is yoga.� ~Swami Kripalvananda

7520 SW 57th Ave. Suite K South Miami, Fl 33143

305-788-0777 www.kevinobrienwellness.com 38

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Yoga is thousands of years old and originates in India. Its history is rich with spirituality, self-discovery and healing.

In contrast, the human condition is ripe with suffering, mentally, emotionally and physically. Simply put, people suffer because they are living in a world, and in a body, that constantly changes. It is often an intense journey from suffering to healing.

Yoga offers many techniques to reduce or

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balance the impact of those changes.

Pawanmuktasana, the wind relieving postures organized and introduced by Mukunda Stiles (Structural Yoga Therapy, 2001), is a series of simple movements focused on warming and nourishing the joints of the body. (iayt.org/page/DRL_ JointFreeingSeri) These movements warm the fluids of the joint and invite greater circulation. Circulation is a key component to reducing certain kinds of pain in the body.

Finger and toe curls, wrist and ankle rotations, shoulder and hip rotations, when coupled with breath awareness, become a powerful healing practice.

Simple techniques, like Pawanmuktasana, when practiced two or three times a day, over a period of time, are said to have an anti-rheumatic effect, thereby reducing the experience of pain. Reduction in physical pain can also lead to a reduction in mental and emotional pain.

The benefits of yoga are heightened by attention to what and how we eat. In Ayurveda, yoga’s sister science, there is a great emphasis put on food as being the first medicine or the first poison. In order for food to be medicine, Ayurveda suggests eating according to constitution, which is based on a person’s elemental makeup.

Three primary constitutions, Pitta, governed by fire and water; Kapha, by earth and water; and Vata, by air and space; express qualities that are balanced or unbalanced.

“Like increases like and opposites decrease” is an Ayurveda proverb suggesting that fiery

Yoga Guide Ashtanga Yoga: Founded by Sri Patabhi Jois. Ashtanga is a very active style focusing on repetition of a core group of asana (postures) and includes inversions.

Beginner Yoga: Offers an introduction to yoga and starts from the beginning.

Chair Yoga: Students use a chair to support their practice. Appropriate for those who are elder, injured or ill; can be appropriate for all levels of practice.

Intermediate Yoga: A higher level class which requires some level of experience and understanding of the postures.

Kirtan: Devotional chanting, yogic mantras such as Om Namah Shivaya and Hare Krishna, cultivates a deep sense of connection and compassion.

Pitta should not eat too much spicy food; Kapha, weighted by the earth element, should not indulge in comfort foods; and Vata, governed by air and space, should avoid raw, dry, crunchy foods. All constitutions benefit from eating whole, fresh foods. The following page offers a few examples of tea and recipes appropriate for each constitution.

YOGA 2019 GUIDE

“If your diet is wrong, medicine is of no use. If your diet is correct, medicine is of no need.” ~Ayurveda Proverb

“Yoga is the perfect opportunity to be curious about who you are.” ~Jason Crandell Just as a seed sprouts when met with the proper conditions, the yoga practitioner blossoms into self-knowledge when met with the right conditions. Right conditions include skillful and appropriate practice, a sense of physical ease, mental clarity, compassion, equanimity, control of the senses and connection to Self and God/Goddess.

While yoga speaks very clearly on the essence of God and Goddess, yoga is not religion. Yoga is spirituality and relationship.

When life, and the relationships held within that experience, is based on the practice of yoga, a more complete feeling of happiness, wholeness and wellness are experienced.

Mantra, sacred chanting, is a practice that nourishes relationship. The mantra Om Shanti Swaroopaha Aham means “I take the form of peace”. When cultivating right

relationship, inner peace is a necessity. Only through peace is self-awareness possible.

The experience of a more uninhibited life-force, a sense of ultimate freedom and even God/Goddess Consciousness become possible for the student interested in having those experiences. For others, a yoga practice will bring more strength, flexibility, resiliency and calm. It is true that yoga encompasses all aspects of life. Therefore, yoga has something purposeful and healing to offer everyone.

Dr. Sudha Allitt, Ph.D., C-IAYT, E-RYT, is the co-founder and director of Kula Kamala Foundation & Yoga Ashram. She is also a Spiritual Chaplain at Albright University. Connect at KulaKamalaFoundation.org.

Kundalini: Utilizes a series of kriyas, which include physical postures, breathwork, and yogic holds, intended to raise complete awareness. Mantras and meditation are often included.

focuses on 27 postures, often starting with headstand.

Meditation: Guided or unguided, students sit in an aligned position, often using breath or mantra in order to cultivate inner peace and connection.

Vinyasa: Characterized by a flow of poses connected to each other with the breath initiating the movements.

Pranayama: Focused on breathing and may include many different patterns of breathing. Students should be mindful of contraindications.

Restorative Yoga: A floor-based practice that focuses on comforting the nervous system. Uses props; postures are held for six to 20 minutes each.

Sivananda Yoga: Founded by Swami Sivananda, this is an active style that

Svaroopa Yoga: A gentle form of Hatha yoga designed to release tension and relax the back muscles to open energy flow.

Yin Yoga: A floor-based practice that focuses on fascia (connective tissue) and the release of held emotions. Uses props; postures can be complicated. Slight discomfort is expected. Postures are held for three to six minutes each.

Yoga Nidra: Founded by Swami Satyananada, this is an intense relaxation practice where students lie down and follow a 50-minute scripted class, nourishing to the nervous system and deeply restorative.

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Yoga Benefits for Parkinson’s Y

oga Therapy is an evidence-based approach for helping individuals who have been recently diagnosed with Parkinson’s Disease be proactive in slowing down the disease’s progression and learn to manage their symptoms, through the use of yoga therapy protocols designed to meet specific needs generally encountered in the early, most crucial stage.

“There is a large demographic of underserved patients who are not equipped to manage their disease and don’t know where to turn when they receive the news,” explains Melinda Atkins, Director of AUM Home Shala. “Over the past few years, we’ve met many of these individuals at Aum Home Shala, and they’ve benefited not only from the practice of yoga, but also through the community we’ve built to support them through their treatment options.”

According to the American Parkinson Disease Association, yoga therapy has been shown to visibly reduce tremors

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and improve the steadiness of an individual’s gait. In addition, a University of Victoria review study found that yoga positively impacts fall-risk factors, including abnormal posture, poor balance, and lower-body weakness. This is important, since improved physical functioning may also contribute to improved mental well-being and the capacity for independent living. The evidence also presented improvements in depression, sleep, and quality of life. As Dr. Jill Marjama-Lyons writes in her book, titled What Your Doctor May Not Tell You About Parkinson’s Disease: A Holistic Program for Optimal Wellness, it’s helpful for yoga teachers to have familiarity with the emotional stages students go through after receiving a diagnosis in order to share effective tools to help those students progress through these stages.

Additionally, some neurologists recommend that individuals who have been recently diagnosed with PD consider alternative, holistic or complementary therapies as well as a “mind-body approach” to complement their treatment, early on in the course of their PD. “Our hope is that as a student’s symptoms progress and the eventuality of traditional treatments is introduced, a patient will begin to combine traditional and non-traditional therapies to achieve optimal wellness and minimize the symptoms of Parkinson’s,” Dr. Marjama-Lyons writes. Evidence bears this out: A study performed at the John F. Kennedy Institute in Denmark recorded a 65% short-term increase in dopamine levels during restorative yoga and meditation in the test group.

The ultimate goal of classes for this population is to help educate them on the positive impact of yoga during the early stages of Parkinson’s, with the hope that they can incorporate that knowledge and practice into their daily lives to complement treatment and serve as a preventative health care measure. At the start of the program, each new student completes an intake form and pre-assessment, which are designed to measure their balance and awareness of the position and movement of the body, known as proprioception. It’s important to measure balance and proprioception at the start of the classes in order to prevent individuals from falling during a class, which can be a side effect of symptoms from PD. Protocols are implemented to ensure that each individual is comfortable and safely supported while moving through their postures and breathing exercises performed during class. The instructors also measure each individual’s progress through quarterly post-assessment reviews, and modify those protocols depending on the individual’s performance and needs.

Receiving a Parkinson’s diagnosis is frightening and overwhelming. But yoga can offer social and emotional support, as well as scientifically validated physiological benefits. The earlier they become involved in regular, breath-based movement and exercise, the more hope for success in slowing the progression of the disease and managing its symptoms.

Melinda Atkins, Director of AUM Home Shala, a non-profit Yoga School located at 3104 Florida Ave, Coconut Grove. Connect at 305441-9441, info@aumhomeshala.org, or visit aumhomeshala.org. See ad, page 33 and 35.

news brief

WEDNESDAY SEPTEMBER 4

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YOGA 2019 GUIDE

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n response to the uncertainty of today’s political, economic, and environmental climate, holistic life coach and Kripalu yoga teacher, Kevin O’Brien has put together a series of FRIDAY SEPTEMBER 6 programs and community events called Happy Warriors kids classes at Bodhi Zenz - Fri“From Stressed to Blessed In 30 Days or days 4:30-5:30 pm (tbc) - 8-13 year-old kids. Our Less.� Kevin believes that with increased science-based methodology focuses on social and self-awareness, proper guidance, daily emotional learning to help children learn how to self-regulate and become present, calm and aware practice, and community support, “It is of themselves and their surroundings. Package absolutely possible to go from stressed, $140. Bodhi Zenz, 7520 SW 57th Ave k, South to less stress, to stress-less.�

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No experience necessary. “Stress-Free Living�

1-2:30 pm. “Intro To Meditation� 2:45-4 pm. $25 each or both for $40. (Pre-register and get both for $30). Kevin O’Brien Wellness, 7520 SW 57th Ave. Suite K, South Miami. 305-788-0777

THURSDAY, SEPTEMBER 12 The RELEASE Method: 7 Steps To Stress-Free Living - 7:15-9 pm. This 7-week program (Thursdays Sept.12 - Oct.24) will take you from Stressed to Blessed. Improve your health, relationships, and mental focus by freeing yourself from worry, anxiety and fear. Create a new joyful, positive outlook on life. $175 for 7-weeks (Pre-register for $140).

Kevin O’Brien Wellness, 7520 SW 57th Ave. Suite K, South Miami. 305-788-0777

SATURDAY, SEPTEMBER 7 Free Healing Session with Cristovao Brilho 5:00pm - Instituto Cristovao Brilho, 2100 Coral Way #605 - Miami – 33145 - free parking, Call 786-295-8665, MUST arrive BY 5:00pm

All programs are held at Kevin O’Brien Wellness, 7520 S.W. 57th Avenue, Suite K, South Miami. For more information and pre-registration discounts, visit www.kevinobrienwellness.com or call 305-788-0777. See ad, page 33 and 38.

Reduce Stress, Worry, Fatigue and Fears

Bach Flower Basics™ A one-day Certification Course Sunday, November 17th, 9.30am - 5.30pm @Bodhi Zenz, 7520 SW 57th Ave Ste K, South Miami, FL 33143

Instructor : Marjorie Ville, Holistic Wellness Practitioner Bach Foundation Registered Practitioner (BFRP) Certified BodyTalk Practitioner (CBP) Learn the basic principles of the safe and simple healing system known as Bach Flower Remedies Discover the 80-year history of Dr. Edward Bach and his 38 remedies, used in 66 countries worldwide Begin selecting remedies to restore balance to life for yourself, friends and family

Course fee: $195 Register at bachflowersville.com/bachbasics or contact 786-447-2000 or info@bachflowersville.com Course organized by Bach Flower Education, Living Enrichment.

Bach Flower Education is an approved CE provider for the National Certification Board for Therapeutic Massage and Bodywork (NCBTMB) and an approved PDA Provider for NCCAOM (National Certification Commission for Acupuncture and Oriental Medicine)

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YOGA 2019 GUIDE

Complete Yogic Breath

Dirgha Breathing

Controlling the volume, duration and frequency of the inhalation, the exhalation, and the pauses between each breath enhances prana, the energy that supports and sustains the life force. Breathing becomes slow and refined. ~Yoga Sutra 2.50

by Julie Lusk

Dirgha is pronounced DEAR-gah his breathing technique is done with long, slow, deep breaths while focusing on the lower, mid, and upper portions of your chest. This allows for the fullest breathing possible and will improve respiration, circulation, and even digestion. The complete breath will soothe your frazzled nerves, clear your mind, and will replenish your life force.

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How to practice the complete yogic breath / dirgha breathing Either come into a comfortable seated position with your spine erect or lie on your back. It is easier to learn this while lying on your back. Breathing through your nose is optimal because it prepares the air for the lungs by filtering, warming and moistening it. However, if your nose 42

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is blocked, breathe through your mouth to the degree that it is necessary.

Begin with a full exhalation to expel stale air and carbon dioxide and make room for a full, deep inhalation. A slow and complete exhalation also activates the relaxation response. When exhaling, allow the breath to flow out of the lungs in the most relaxed and natural way. Just before the end of the exhalation, contract the abdominal muscles slightly to squeeze more residual air out of the lungs and to empty them more completely.

Take time to fill your torso completely while inhaling. To do so, first relax and release the abdomen. Feel the muscles in the abdominal region expand as the air comes in. Continue inhaling, while expanding the lower chest and ribs and then the upper chest until the collarbones rise slightly.

Feel each section expanding naturally in a wave-like motion from the bottom to the top. If it is hard for you to feel this, watch it happen.

Continue breathing deeply while keeping the rest of your body relaxed.

Let your breathing be smooth, even, and uninterrupted. After you are accustomed

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to breathing fully and completely, practice regulating your breath so your inhalation and your exhalation are equal in duration.

In other words, breathe in to the count of four and breathe out to the count of four (om one, om two, etc.). This is called a 1:1 ratio. When this is easy and natural for you, start lengthening the exhalation to activate the relaxation response. This is done by breathing in to the count of four and breathing out to the count of eight. This is called a 1:2 ratio. Remember not to strain or struggle.

Practice the complete breath frequently throughout the day. Doing so will improve your lung capacity and will reward you with the gifts of mindfulness. If you notice feeling lightheaded or dizzy, lessen your effort until these sensations pass, then try again. Your system is probably not used to this new ratio of oxygen to carbon dioxide yet. If you feel the need to gasp for air while breathing, you are trying too hard.

Let the air stream flow easily and fully.

Please note that it is important that your abdominal muscles expand and inflate while inhaling. This is due to the

action of the respiratory diaphragm as it raises and lowers during breathing; therefore, there is no need to purposefully or mechanically use your abdominal muscles to inhale. Just watch a baby breathe and you will see this happen. This is the correct way to breathe and it will optimize all the benefits of respiration.

You are a reverse breather if you feel your belly pull in while inhaling and you are urged to make every effort to correct this faulty breathing pattern. Allowing the belly to expand rather than pull in when inhaling can change this pattern. Reverse breathers are prone to chronic tension in the upper body, especially around the jaw, neck, upper back and shoulders. It can contribute to mental confusion, heartburn, indigestion, bloating, and gas.

Chest breathing, also called paradoxical breathing, occurs when you primarily breathe with your upper chest restricting the movement of the breath in the abdomen. This is a very inefficient way of breathing because it does not allow for full oxygenation. Chest breathing triggers the flight or fight response and this results in feeling on edge or anxious most of the time. Chest breathers are more prone to hypertension and heart disease. It also restricts the movement and circulation in your vital organs in the lower body and leads to chronic tension in the back, shoulders and neck.

The solution for reverse and chest breathing is to practice breathing deeply and fully while consciously allowing the belly to move out on the inhalation and in on your exhalation. It will help if you lie on your back, place your hands on your belly, and practice natural abdominal breathing as described above.

news brief

The Benefits of Kids Yoga Training

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ired of the corporate rat race Monika Gressier and Andrea Correia combine their passion for yoga and experience and founded Happy Warriors Yoga. Their mission is to guide, nourish and support every child and teen to grow kind, wise, strong and happy.

“The modern world moves fast for children, and from an early age they start facing different types of pressures that affect their personality, feelings and behavior,” the cofounders explain. “Happy Warriors Yoga provides safe, fun and engaging classes appropriate for each age group and their corresponding brain developmental stage. Each class consists of mindfulness practices, breathing exercises, yoga poses, games, storytelling, artscrafts activities, and relaxation. We are currently teaching over 600 children each week,” Happy Warriors Yoga’s science-based methodology aims to help children and teens become self-aware, learning self-regulation and how to become resilient, respectful and compassionate adults. In addition to the founders, Happy Warriors offers a trained and certified team of teachers. Both Monika Gressier and Andrea Correia have 200-hour yoga teacher’s certification and a 95-hour children’s yoga teacher certification.

Connect at (305) 927-7686, (305) 903-9018, www.happywarriorsyoga.com, info@happywarriorsyoga.com, Instagram: @happywarriorsyoga, Facebook: @happywarriorsyogamiami, YouTube Channel Happy Warriors Yoga. See ad, page 45.

Visit wholesomeresources.com for videos, links, downloads on everything yoga. Article adapted from Yoga Meditations book and CD set by Julie Lusk.

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YOGA 2019 GUIDE

Begin with a full exhalation to expel stale air and carbon dioxide and make room for a full, deep inhalation.

YOGA 2019 GUIDE

• • • •

Improve concentration and mental functioning Awaken and balance the emotions Benefit the muscular, skeletal, nervous, circulatory, endocrine, digestive and respiratory systems Optimize energy and vitality

Yoga features postures that are done standing, sitting and lying down. Quality of movement takes precedence over quantity.

All movements are coordinated with deep, diaphragmatic breathing to maximize the entire experience. Each type of stretch offers special yoga benefits.

Moving Sequences promote coordination and grace. They help warm up the body and get the energy moving. Vinyasa-style yoga combines individual movements together into a posture flow. The Sun Salute and Moon Salute are other examples.

Standing Poses tone and strengthen the whole body and can provide a full range of movement for a complete workout. They can be practiced at the start or end of a session. They strengthen the nerves of the legs and bring awareness to the entire body.

Examples include the Triangle, Right Angle Pose and variations, Tripod, Pyramid.

What is Yoga All About

by Julie Lusk, M.Ed., NCC, RYT-E500

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atha yoga is a mind/body exercise which dates back thousands of years to India. The word yoga means “union” or “joining”. Although there are several branches of yoga (Raja, Karma, Jnana, Bhakti and others) Hatha yoga refers to achieving the union of the mental, emotional, physical and spiritual selves through the practice of physical postures and special breathing techniques. For those interested, yoga can go beyond the physical exercises to incorporate dietary recommendations, meditation, service to others, philosophy, and moral and ethical guidelines for living. Yoga is neither a sport nor religion.

Hatha yoga is noncompetitive and emphasizes show, purposeful movements practiced mindfully and in combination with deep breathing. Yoga can be modified to help people achieve a wide range of personal and fitness goals. Some styles of yoga are gentle and slow while others are vigorous and strenuous.

Yoga’s benefits include the ability to: • Tone, stretch and strengthen the body • Increase self-awareness, self-discovery and self esteem • Relieve stress

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www.namiami.com

Balancing Poses foster poise and grace. They increase mental concentration while toning and strengthening the legs. The Tree, Dancer and Eagle are examples.

Backward Bends increase energy flow, improve posture, stimulate the nervous system, and bring flexibility and strength to the back. They require careful attention to alignment and are practiced while fresh and after taking time to warm-up thoroughly. They are followed by forward bends and spinal twists.

Cat stretches, standing arch, cobra, locust, bow, and bridge pose are some of the better known back bends.

Forward Bends are relaxing and soothing to the nervous system.

They reduce tension, improve posture, help body alignment and assist digestion and elimination. They can be practiced anytime and can be done either standing or sitting. The forward fold and cobbler stretch are examples.

Twists release pressure on the spinal nerves and cultivate better body alignment. Although they can be practiced throughout the session, they often follow backward and forward bends to relieve compression and tension. The spinal twists can be done sitting, standing or lying down.

Sitting Poses incorporate twists, balancing poses, and backward and forward bends.

Inverted poses improve circulation, balance the endocrine system and counteract the negative effects of gravity. The shoulder stand and headstand are the best examples.

YOGA 2019 GUIDE

Yoga features postures that are done standing, sitting and lying down. Quality of movement takes precedence over quantity.

All movements are coordinated with deep, diaphragmatic breathing to maximize the entire experience. Each type of stretch offers special yoga benefits.

Yoga is versatile. Yoga can accommodate people with a variety of physical conditions ranging from improving athletic performance, endurance and stamina to relieving aches, pains and headaches.

Therapeutic yoga adjusts postures, pacing and sequences to benefit those with heart problems, cancer, arthritis, injuries, etc.

Desktop Yoga ÂŽ was specifically designed by Julie Lusk for people who work at a desk, computer or workbench. Traditional yoga postures were modified to be done by anyone sitting in a chair to relieve stiff backs, tired eyes, and sore necks, wrists, arms and legs.

Source: Julie T. Lusk, M.Ed., NCC, RYT-E500, Wholesome Resources, Milford, OH 45150. Connect at wholesomeresources.com, 513-248-YOGA (9642).

Visit wholesomeresources.com for videos, links, downloads on everything yoga including a standing yoga sequence that is “Good to the Core.� It will flatten your tummy, strengthen your back, tone your legs and hips.

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YOGA 2019 GUIDE

Local Resources: Maggie Durbas, Journey of Yoga Simsbury JourneyofYoga.com Berta Prevosti, The Jiiva Center Stratford Jiivacenter.com Jessica Proulx, The Om Center for Yoga and Massage Watertown NoPlaceLikeOmCenter.com

Stretch, Relax and Connect Yoga Retreats Tap into Energy of People and Place

by Danielle Sullo

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oga retreats can be spiritual experiences that focus the practice and enrich present-day reality. They help attendees delve deeper into their mindfulness, reminding them that no matter where they are on their journey, it is their own.

Attending a yoga retreat combines the love of yoga, travel, adventure, and community. Many retreat leaders say they find joy in the wondrous adventures they plan, making lifelong friends and witnessing amazing connections. Retreat leaders often enhance this community-building by choosing locales to which they personally feel a strong connection.

Maggie Durbas, founder of Journey of Yoga in Simsbury, describes her upcoming European yoga retreat location as magical. As a self-proclaimed “mountain girl at heart,” and having already visited this region for extended periods of time, she is leading her first international yoga retreat in Lake Como (Lago di Como), Italy, this month. The retreat will center

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on daily yoga practice, planned excursions, and exploring the beauty of this majestic mountain and lake region.

Local yoga studios leave nothing to chance in the planning process in order to ensure that participants feel completely comfortable and cared for throughout the experience. Retreat leaders usually create all-inclusive packages around these trips, so participants are responsible only for airfare and personal spending money once the trip is booked. Durbas checks and double-checks that all is in order prior to her trips, and even takes the time to meet with all participants to address questions and concerns prior to the trip. Berta Prevosti of the Jiiva Center in Stratford arrives at a retreat’s destination a few days in advance to be sure all is ready for her groups, and that “there are no glitches.” Both Durbas and Provosti expressed feeling both fulfilled and challenged as they prepare for the magic that comes when participants arrive. Attendees can expect to be at ease not just on the mat, but for the duration of their retreat, thanks to the dedication and planning of the retreat leaders.

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Provosti plans her retreats to include meditation, gathering, lectures, yoga, kirtan (call-and-response chanting) and organic food offerings. “I am proud of the amazing communities that have been formed during these trips,” she says. “I ensure participants have the right balance of choice and structure.”

Jessica Proulx, Director of The Om Center for Yoga and Massage in Watertown, agrees, saying “it is important to include time for rest and play. It is important for us to teach and help our students to find that balance, which is often lacking as house-holders.”

Aside from furthering participants’ yoga practices, retreats are designed to bring people together, and offer opportunities for personal connection. “I pride myself on bringing people together as a community throughout the experience,” says Provosti, who plans one winter, one summer, and numerous local retreats each year with her son, Domingo Perez. When planning her retreats, Provosti prioritizes affordability, location for introspection and exploration, and the security that the participants’ money and vacation is well-spent.

Most importantly, yoga retreat leaders take pride in offering a holistic experience so that in addition to daily yoga practice, participants have many opportunities to connect with each other as well as the energy of the natural landscape in which they find themselves.

As is so intricately woven into the yoga

experience, yoga retreats also provide opportunities for spiritual awakening. “My second retreat to Jamaica was more than the location and the yoga,” says Provosti. “It was about the spiritual experience.” She says when she began offering yoga retreats, she didn’t realize how many people were searching for this type of spiritual experience.

All three trip organizers describe their retreats as having a deeply spiritual element that honors the spirit of the group and the soul of the location, creating a profound sense of connection that participants will never forget.

Retreat leaders offer local and international retreats. Both Provosti and Durbas began planning local yoga retreats before those with an international focus, such as Provosti’s upcoming Bali trip in February 2020. Her first retreat was held four years ago in Vermont during the winter, and she says, “it was the people and the community, not the location,” that made it special.

“On a personal level, leading retreats is and always will be one of the greatest joys of my life,” says Proulx. In addition to offering retreats in places such as Costa Rica, Belize, Sedona, and an upcoming Maui trip in April 2020, she is offering a three-week, 200hour teacher training immersion in Belize in February. “While not a retreat, being able to spend three weeks in deep practice and in such a beautiful location will give it that feel,” she says.

For anyone interested in attending a yoga retreat, the depth and breadth of the experiences planned by local yoga retreat leaders seems unmatched. Roll up your yoga mat, tap into your sense of adventurous spirituality, and plan to see the world. Let it change you. Let it challenge you. Let it be.

Danielle Sullo is an educator, writing facilitator, and freelance writer based in northwestern Connecticut. Connect with her at DSulloNWH@gmail.com.

A sanctuary in Coral Gables offering yoga classes for all levels

Vinyasa Hatha Yoga Gentle Flow Restorative Meditation TeachercTraining

YOGA 2019 GUIDE

business highlight

Bodhi Zenz Yoga and Wellness Simplified in a Fast Complex World

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odhi Zenz, a holistic yoga and wellness center nested in the heart of South Miami provides a safe and loving environment to explore alternative and integrative healing modalities that support a personalized path towards optimal health and wellness. Bodhi Zenz, formerly known as Zenzations, delivers in its proposition for simple, fun, safe, and transformative classes and programs that empower individuals to awaken their own Source of well-being within.

At Bodhi Zenz, holistic services and therapeutic treatments to relieve pain and stress, heal your body and bring balance to your life include Yoga, Quantum Stretch, Vedic Thai Body Moves, Reiki, Access Bars, Healing Massages, Foot Detox, Ear Candling, Hypnotherapy, Bach Flower Therapy, Body Talk and Holistic Life Coaching. Surely, one of these programs or services can help you feel better, as they are designed to inspire, educate, and support each person, regardless of age, size, or current fitness level.

Through a collaborative and an all-inclusive approach, Bodhi Zenz is most proud to harbor accomplished and devoted teachers, practitioners and organizations that use Bodhi Zenz studio and therapy rooms to bring their knowledge, dedication and their very own “branded” perspective, with a common purpose of helping others to connect to their true self and develop a kinder more loving relationship with their body, mind and spirit.

Bodhi Zenz is located at 7520 SW 57th Ave. Suite K South Miami 33143. For more information call/text 305-7800 or visit bodhizenz.com. See ads, pages 33 and 43.

$39 2 WEEKS UNLIMITED

LIGHTRAIL YOGA 3310 PoncecdecLeonc#240 CoralcGables lightrailyoga.com lightrailyoga@gmail.com 786-635-2903 September 2019

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