Montreal Yoga Matters #10: Tree Pose technique and benefits

PHoto by lululemon athletica

Like any balancing pose, Tree Pose (Vrksasana) can be intimidating at first. Balancing postures require very good balance—not only in your body, but in your mind.

The benefits of Vrksasana include:

  • Helps with your general sense of balance
  • Improves focus
  • Helps concentration
  • Builds muscles in thighs, calves and spine,
  • Helps sciatica
  • Great exercises for shoulders, chest, and groin

A great way to first try this pose is by using the wall. Beginners might also want to keep their fingers spread by their sides. Yoga Journal gives a great guide on how to get into the pose.

There are many variations to this pose, depending on your balance and skill level. Your lifted foot can be placed near your ankle, on your calf, or on your thigh. It’s just important not to place your foot on your knee joint.

There are also options for your hands. Your hands can be placed by your sides, on your hips, in prayer position at your chest or extended to the sky.

One of the tricks to being able to stay in Tree or other balancing poses is your focal point. Pick a spot on the floor a meter away from you. You can also focus straight ahead, but if there is a wobbly student in front of you, this will defeat the purpose!

When you are well-balanced another challenge you can throw in is to close your eyes. You might be surprised at how much more difficult the pose becomes!

Tree pose is not recommended if you have knee or hip injuries. If you have any injuries at all, you need to tell your instructor before beginning a class.

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Montreal Yoga Matters #8: Dirga Pranayama – 3 Part relaxing yogic breath

Image by Lisa Dragon

Dirga Pranayama is known as the three part yogic breath. We use it to breathe into the three parts of the abdomen. We often practice this very relaxing breathe in Leah’s Yin Yoga class at Studio Bliss.

The three parts:

1) Lower Belly (below belly button)
2) Lower Chest (lower half of your rib cage)
3) Lower Throat (Just above your sternum)

You inhale beginning in the Lower Belly, expanding into the ribs, and filling the chest and Lower Throat. When you exhale, you start in the throat and moving down to the Lower Belly, conscious of the breath emptying out level by level.

A good trick when you are first learning this breathing technique is to use your hands to isolate each position.
This breathing exercise is beneficial in so many ways. It

• Calms the mind
• Grounds the mind
• Brings us into the present moment
• Increases lung capacity and strength
• It’s so relaxing!

It’s recommended to use this breathing technique if you’re feeling particularly stressed out, though if you practiced it every day, it sure wouldn’t hurt you. It’s incredibly calming.

You can do this type of breathing while you are seated in a comfortable position, but it’s also very calming when you practice it lying down in Corpse Pose (Savasana).

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Montreal Yoga Matters #7: What is Hatha yoga?

Photo by lululemon athletica

In North America, Hatha is the most commonly-practiced form of yoga.

In this form of yoga, there is a strong emphasis on balancing the body and mind by practicing physical poses, meditation and breathing techniques. (Not too surprising as the word “yoga” means to unite, the mind, body, and spirit!)

Hatha brings together pairs of opposites, ha means “sun” and tha means “moon.” This kind of yoga can be very relaxing but is also known as “forcefull yoga,” because it requires a lot of effort.

If you find yourself taking an Iyengar or Ashtanga class, these are forms of Hatha.

Some familiar Hatha yoga postures include:

  • Downward Dog
  • Triangle Pose
  • Tree Pose
  • Sun Salutations

A beginner level Hatha class could be the best place to start if you’ve never done yoga before. The teacher will take you through a variety of poses (postures or asanas), teach you to focus on your breath while moving through those asanas, and depending on the studio, there will likely be meditation at the beginning and end of class.

Many yoga instructors like to guide the class through a seated meditation, and help the students set an intention for the practice. Often instructors will open and close a Hatha yoga class by chanting “Aum.”

Studio Bliss offers both Hatha and Hatha Flow classes every day. Check the schedule for a time that suits you.

While the regular Hatha class emphasizes stillness, presence and breath, the Hatha Flow classes are rhythmic and flowing. Both give your body and mind an excellent workout. The flow class is particularly great for getting blood and circulation flowing.

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Montreal Yoga Matters #6: Rejuvenate with Restorative Yoga

Restorative yoga is like a breath of fresh air. This type of yoga is great for just about anyone—for people who are practicing other types of “more intense” yoga, athletes who need to stretch and de-stress or anyone else who just wants to take a load off.

Restorative Yoga will help your body to rejuvenate and heal. The asanas that are practiced in this type of yoga are passive and supported with bolsters, blankets, blocks and straps. Restorative asanas leave us feeling nourished and rested.

A few typical restorative poses:

  • Reclining Bound Angle ~ Supta Baddha Konasana
  • Supported Bound Angle Forward Fold ~ Baddha Konasana
  • Supported Child’s Pose ~ Balasana

It’s important not to “trick” your body into thinking you are comfortable when practising restorative yoga. Be comfortable. It is only by truly resting and relaxing (though not sleeping!) that your body will be able to heal.

Restorative is one type of yoga where you can never have too many props. Consider using balls, chairs, sandbags, eyebags and the wall. If you are home you can use pillows and sheets to be extra comfortable.

Studio Bliss offers a restorative class with Stephanie 8:15 – 9:30pm and Wednesday and 4:45 – 6:00pm and with Carina Mondays 8:15 – 9:30pm. There is usually live music in the Sunday and Monday restorative classes which makes for an even more relaxing experience!

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Montreal Yoga Matters #5: Prenatal Yoga – The key to a Blissful pregnancy

Eight months pregnant and I feel like I could carry this bun in my oven for another 8 months. Sound crazy? I love being pregnant.

My back doesn’t hurt. Sleeping is easy. I haven’t retained any water.

Am I just lucky? Perhaps.

Is it because I’m relatively young? Maybe.

Prenatal, 2010 @Bliss Photo by Luna

Has this pregnancy been such smooth sailing because I started prenatal yoga early on? That’s what I believe.

In November, 2010, I interviewed yoga teacher Jill Campbell for a story about the benefits of prenatal yoga. (You can read the Suburban article here.)

She told me one of the top reasons for practicing yoga throughout a pregnancy was to build up important stamina that would be needed in labour. She said prenatal yoga is very empowering and it helps us to mentally prepare for what’s to come.

Other benefits? There are many postures that help typical pregnancy symptoms like insomnia, water retention, carpal tunnel, lower and upper back pain.

Prenatal yoga helps us tap into important energies that will help us through possible panics, anxieties, worries and depression as a pregnancy progresses.

We can practice many types of yoga during pregnancy, though it’s always advised to take classes with teachers who have their prenatal certification. At Studio Bliss, prenatal-trained teachers include Jill, Virginie, Leah and Frances.

I particularly enjoy Leah’s Yin classes.

Whichever type of yoga you end up doing during your pregnancy, prenatal (which runs Thursday nights at 6:30 with Jill) is a very special experience. There is a lot of community built in the classes. We share aches and pains and what we are experiencing, and the class is 100% geared towards women who are expecting.

If you’re experiencing a particular problem related to pregnancy, Jill will give you the tools you need to fix the problem. There is an emphasis on connecting to your baby and also very important–perineum exercises!

Last night was the first night back to prenatal classes after Christmas break. There were a lot of new faces, new moms-to-be. A couple of women didn’t show because their babies had been born while on Christmas break!

I’m sure that prenatal yoga is one of the big reasons my pregnancy has gone so well. I recommend it to any woman whether you have done yoga before or not.

It’s always important, if you are in a non-prenatal class to let the teacher know you are expecting. There are many postures that are counter-indicated, and a trained teacher will be able to give you modifications which are good for you and safe for baby.

Happy pregnancy!

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Montreal Spa Talk #1: Infrared Saunas? Cool! Er… Hot!

The word “infrared” conjures up images of Bond. James Bond… Infrared cameras, sniper rifles and… saunas?

When I found out Studio Bliss was offering Infrared Sauna, I couldn’t help but be intrigued. A little research showed me that even Dr. Oz is an Infrared Sauna advocate.

On the Oprah Winfrey Show last year, Dr. Oz called the type of sauna a “Life Extension Tool.” One of the greatest perks of the Infrared Sauna is its amazing calorie-burning properties. Oz says a trip to one of these saunas could help you burn 700 calories. And you don’t even have to work out.

Oz talked about how great it was that in an Infrared Sauna, the UV radiation is filtered out. The infrared goes into your skin and heats you up. He told an increasingly warm Oprah that the high temperature was helping to lower her blood pressure and increase blood circulation.

In this kind of heat, your heart beast faster and burns calories. Your metabolism rises and you sweat out toxins.

It turns out the Infrared Sauna is pretty popular where Bond comes from and Infrared Saunas are growing in popularity here in Canada, too.

When you look at benefits of an Infrared Sauna, it’s easy to understand why more and more spas are hopping on the Infrared bandwagon.

Studio Bliss says that in one litre of sweat in an Infrared Sauna contains 20% toxins. That number is only 3% in a regular sauna.

Some more benefits:

• Pain-reliever
• Detoxifier
• Skin regenerator (deep cleansing, great for people with psoriasis or eczema)
• Stress reliever
• Cardiovascular fitness
• Boosts your Immune System
• Excellent for weight loss an cellulite

Bliss offers 25 or 45 minute sessions in the Infrared Sauna either before or after your Bliss massage or spa treatment. You can also just enjoy the sauna on its own.

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Montreal Yoga Matters #4: Happy New Year! Resolving to be more fit?

Photo by maHidoodi

How many times have you made a New Year’s resolution that you just couldn’t keep?  I have friends who resolve to never make another resolution because they are just so sick of feeling like they have failed. So many of us set a goal for January first and fail before the month is through.

The reason? I think it’s because we usually set unrealistic goals. We set the bar too high, expect too much of ourselves, and it usually backfires.

Many New Year’s resolutions are health and fitness-related because most of us want to start the New Year feeling and looking as in-shape as we can. Exercise releases endorphins—the hormones that make us generally happier people!

But swearing to go to the gym four nights a week when you hate using a treadmill probably isn’t going to work out. Jogging at 6am when you like to sleep until 8am will be very difficult too. Especially if you really don’t enjoy running.

I have been successful with resolutions in the past, usually when I’ve allowed myself to ease into them. Going to yoga class 5 days a week is very ambitious. But I started going two days a week and upped it by a day at a time when my mind and body got in better shape.

For me, it was important to find the type of exercise that I actually enjoy doing. (Yes, that would be yoga.) Ski machines and exercise bikes for some reason, repulse me. It’s hard enough to find time in a busy schedule to do the things we love, let alone the things we hate!

It’s also important to find a place to exercise that was very easy to get to. There are yoga studios across the city, but luckily for me, two of them are right across the street. If you have to drive to a class, find parking, shower and then drive home, a 1 hour class quickly becomes 3 hours out of your day. When I can walk there in three minutes in my yoga pants and then come home to shower, it’s a lot less daunting and time consuming.

It’s great as well to have some kind of exercise routine that can be done at home, or without paying a membership fee. I find motivation from being with other people and by being instructed.  But I think it’s important to be able to supplement your workout routine by doing some exercises solo—whether that’s sit-ups in your living room or sun salutations in the kitchen.

I wish everyone luck with their health and fitness resolutions this year. Please just be realistic, be gentle with yourself, and don’t feel like a failure—ever. Every day is a chance to start fresh.

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Staying in shape over the holidays

Photo by Octopus Hat

Well, it’s officially the holiday season and a well-deserved vacation for most of us. We will spend the next few days with friends and family, sharing gifts and most likely eating way too much food.

Aside from the heaps of potatoes and turkey we will be shoveling into our mouths, there will be delicious Christmas cookies, homemade apple pies and chocolate.

Some people put on a couple pounds during this time. It’s hard not to. And that’s okay!

If you’re the type to feel guilty about this kind of thing—don’t! Please let it go and enjoy the holidays—they only come along once a year.

But here are a couple of tips that you might want to try if staying in good shape during the holidays is at the top of your Christmas list:

  • Don’t be a glutton

There’s a difference between filling your belly and making yourself sick. Eat slowly and mindfully. Enjoy each bite of food that you put in your mouth. You will be more thankful for the food this way, and as an added bonus, your body will easily recognize when you are full.

Instead of having that third helping of turkey, why not save the meat for a sandwich tomorrow? If you fill your stomach with the good stuff, like veggies,  you will be more likely to say no to the second piece of sugary pie.

  • Watch your liquid calories

Juice or holiday punch can contain loads of calories. Fizzy beverages are also loaded with sugar. Ordering a fancy coffee topped with whipped cream and chocolate is another great way to add calories to what you are drinking. And then there’s beer! Liquid calories can hit us much harder than we realize.

  • Re-gift your food gifts

No one says you need to eat the 15 boxes of chocolate you were given this Christmas. Keep a box of your faves, but think about giving the rest to friends or charity.

  • Make use of the cold weather

Sure, it’s chilly outside, but bundle up nicely and take one of your favourite loved-ones out for a post-stuffing walk. It’s a great way to digest, and your body will thank you.

There are all kinds of great outdoor winter activities that only those of us “lucky” enough to live in colder climates can experience. If you happen to be spending the holidays in a particularly snowy area, why not go snowshoeing, cross-country skiing or skating.

What’s most important is not to get too stressed. The holidays can be stressful enough without counting every calorie. Take the time to be in the present moment. It might be the last Christmas you spend with Grandma, and the next time you see your baby nephew, he will be all grown up.

Enjoy your holidays!

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Montreal Yoga Matters #3: Relaxing Breath for the Holidays

Photo by Becky Wetherington

I know a couple, who this year for the first time, have sworn off their regular family holiday traditions. This year, they won’t travel from home to home desperately trying to make everyone happy. It’s impossible to please everyone in your family during the holidays. Or ever, for that matter.

My friends have said very politely to everyone concerned, ”Sorry, but we’re doing our own thing this year.” And they’ve rented a cottage for two in northern Quebec.

For the first time, away from the dysfunction of their families, they will spend a peaceful Christmas in each other’s loving company.

They are fleeing the scene! I can’t say I blame them.

The holidays should be a happy, relaxing time, but for so many people Christmas is a time they dread. Between trying to please everyone and shopping with money they don’t have, it’s no wonder most people are counting down the days until the New Year.

If you weren’t able to up and leave the stresses of the holiday season and head to a personal treat, why not try to happily exist inside whatever chaos that might be surrounding you?

Here is an easy breathing exercise called Ujjayi Pranayama that will help you keep your cool during possible holiday stress.

Ujjayi Pranayama is also known as “ocean breath.” As you breathe in and out through your nose, you constrict the back of your throat. The noise should be loud enough that if someone was sitting beside you, he could hear the ocean too.

While Ujjayi Pranayama is most often done while practicing yoga postures (asanas) you can also practice breathing in this way while sitting or laying comfortably.

This breathing technique will not only calm you, it will also heat you up internally. Perfect for the winter!

As you sit calmly, inhale slowly and deeply through your nostrils gently constricting the back of your throat. The noise should be slow, steady and soothing.

The steady, unwavering sound of the ocean will help you to focus, calming your mind. As you focus on the sound and sensation, the stress will slowly be carried away.

This breathing technique is also energizing and cleansing. You can’t really go wrong in practicing Ujjayi Pranayama.

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I Think I’m Ready Too: Review of, A la demande generale, Mon Dernier Recital

“It’s big. It’s really—it’s big,” said Louis-Martin Charest during Friday’s performance of A la demande generale, Mon Dernier Recital.

At first I was unsure whether he was referring his daughter’s birth or the end of his dance career. In our interview earlier that day, Louis-Martin said that both landmarks had inspired his new show. In his experience, “a dancer is involved in his artistic endeavors and it seems like life revolves around himself. When a child is born, everything switches. Changes.”

***

Caley Crossman, co-owner of Studio Bliss Massage and Yoga Spa and longtime friend of Louis-Martin Charest, asked me to write about his friend’s new show. After doing some research, chatting with Louis-Martin, and viewing the performance, it was easy to see why Studio Bliss sponsored the show. The theme of discovering oneself is one I encounter everyday in the yoga studio. It’s the challenge of uniting the body and mind, accepting who you are at any given moment, and being true to yourself.

Louis-Martin gives us the unique opportunity to witness this challenge on stage. His show is about reconciling the artist and father within himself. During our interview he said, “In theory, I should be done. I’m forty years old…but whatever I’m doing right now, today, long term, I’m thinking about how this is going to affect [my daughter]. So I will continue. I need to come back to dance in myself, to put myself on stage for fifty-five minutes and see what happens.”

Throughout the fifty-five-minute show, Louis-Martin’s character switched between these two roles. He would say, “Your mother was beautiful in her white dress.” Then he would launch into a graceful waltz with an absent partner.

At times, Louis-Martin’s memories inspired a lyrical dream-like quality in his movement and others launched him into a complex improvisation with quick footwork, direction changes, pushing and pulling. His contemporary ballet background came through even when he announced, “It’s a question of rhythm,” and proceeded to conduct his body like an orchestra, hitting every musical note. Each movement had an essence, a life to it. As he explained to me, “We’re trying to codify my movement. To pick out the quick and sharp, slightly staccato, and the more fluid space-eating movement.”

I found this fascinating.

The more I watched Louis-Martin move on stage, the more I understood. He listened to his body. That’s why he could improvise an entire show. His words informed his movement and it all came from somewhere deep within him, where change was happening right before my eyes.

Towards the end of the show, Louis-Martin put this process into words. He said, “Be yourself.”

It’s that simple. No matter your profession, passions, relationships, or endeavors, the process of self-discovery is ongoing. I noticed that Louis- Martin’s goddaughter, who was in the audience that day, stood stock-still in front of the stage as he dispensed that advice. Even this four-year-old girl knew that it was wisdom to hold onto.

Emily Finkelstein

Caley Crossman is attending Wednesday’s performance of A la demande generale, Mon Dernier Recital. Join in the post-show discussion with Louis-Martin on Wednesday or Friday.

Remaining shows are Wednesday December 15th 19h30 and Friday December 17th 20h

Presented at the Sainte Art-Scene, 1025 Belanger East, Montreal

Tickets are $10 in advance, $12 student at the door, $15 regular at the door.

Reserve your tickets at 514 276-8715 marianne@liberamae.com

For more information:

www.liberamae.com

www.facebook.com/liberamae

#1 from LIBERAMÆ performance & films on Vimeo.

#2 from LIBERAMÆ performance & films on Vimeo.

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