Yoga/Meditation/Pilates
.“Yogettiquette”
Yoga is, in addition to being a strength/balance/flexibility/relation practice, also a meditative practice. It is designed to relax the body and calm the mind. Thank you for honoring the spirit of yoga. In order to enhance your yoga experience and that of all students, please observe the following guidelines.
- Please make every effort to be on-time and even a little early. This will help settle the mind and transition from the hectic demands outside to the quiet focus inside. Turn cell phone to silent, or better yet, leave it in the car. Remember, we all deserve an hour to ourselves.
- If you are delayed and need to enter after class has started, please do so quietly. Be aware of jingling keys and loud footsteps and when unrolling your mat be considerate of those around you.
- Please be aware of the placement of your water bottle, blocks, etc. so they are not accidentally knocked over.
- If you need to leave class early, please exit quietly before the closing relaxation period has begun.
- If possible, please bring your own yoga mat, blocks, straps. Sometimes there is not enough equipment for everyone and it is more sanitary to have your own.
- Invite friends and family and share a copy of this with them ahead of time so they may participate in a meaningful way.
- Go at your own pace, rest when you need to and never take any pose past the point of gentle tension. Listen to your body and go gently beyond your comfort zone when you feel strong and take it easy when you are challenged. Breathe.
- Feel free to bring a blanket for extra warmth during the relaxation period when the body tends to cool down. This may also serve as extra padding during class.
- Questions and comments are always welcome after class.
- Remember consistency is the key so the more you practice, the deeper your practice becomes.
We are proud and honored to be your yoga instructors and deeply appreciate your participation in our classes. Many thanks.
Namaste,
Linda Ciotola
Rose Spik
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Welcome to Hatha Yoga~
A Mindbody Practice Yoga is a mindbody practice of physical exercise with an inwardly directed contemplative focus (IDEA Mind-body Fitness Committee 1990 -2001). The key is combining muscular activity with “nonjudgmental mindfulness”. Hatha Yoga is a centuries old, Eastern discipline that means “union”, referring to integration of mind, body, and spirit. The discipline of Hatha Yoga includes a wide variety of physical postures called asanas, which are performed seated, standing, or while lying prone or supine.
~Styles of Hatha Yoga There are several styles of Hatha Yoga, ranging from “power yoga” called Ashtangato RestorativeYogawhich uses pillows, blankets, and other props to promote deep relaxation. Some other styles include Iyengarwhich emphasizes precise alignment; Kripaluwhich is taught in three stages: postures and breath, mental concentration, and moving meditation; Bikram Yogawhich teaches vigorous 90 minute classes in a 26-pose series in a studio heated to 90°-105°; KundaliniYogawhich combines poses, breathing, chanting and meditation; and Viniyogawhich integrates breath and movement of the spine (often taught one-to-one).
~ My philosophy and teaching style: My classes focus upon: 1) breath (breathe in thru the nose and out thru the nose, slowly and deeply: this tells the parasympathetic nervous system that it is ok to calm down); 2) linking breath with movment and performing the asanasin “good enough” alignment to reduce risk of injury (i.e. as precisely as possible for your body in the moment); 3) emphasis on non-judgmental attitude and “be here now”; 4) cueing is done in levels so you may choose what works best for your body in the moment; 5) alternative asanasor variations are given as needed; 6) class design borrows from several Hatha Yoga styles so you gain strength, flexibility, balance, and relaxation, eventually enabling the mind to quiet and still; 7) an emphasis on listening to your body and tuning in to its subtle cues which will enable you to progress safely at your own pace (never go past the point of gentle tension and never hold your breath. Remember, discomfort or pain means “stop”); 8) music is selected to enhance the “moving meditation” flow of class and enhance enjoyment and relaxation; 9) individual instruction can be arranged if you’d like to deepen your practice.
Indications and Research-supported Benefits
of Hatha Yoga
Cardiorespiratory Benefits
- Decreased resting systolic blood pressure
- Increased pulmonary function
- Improved respiratory function in patients with asthma
- Increased parasympathetic tone, increased heat rate variability
- Decreased blood lactate and resting oxygen consumption
- Enhanced arterial endothelial function
- Improved cardiovascular disease risk factor profile (e.g. reduced blood lipids)
Musculoskeletal Benefits
- Increased muscular strength and flexibility
- Increased neuromuscular balance
- Improved posture
- Decreased fracture risk and falls in seniors
Psychophysiological Benefits
- Increased cognitive performance
- Improved relaxation and psychological well-being
- Decreased stress hormones (e.g., norepinephrine, cortisol)
- Decreased anxiety and depression scores
- Reduction in frequency of panic episodes
- Reduced physiological and psychological response to threat or stress
- Decreased symptoms associated with pain, angina, asthma, chronic fatigue
- Improved sleep qualityOther Outcomes/Benefits
- Increased physical functioning in older persons
- Improved glucose tolerance
- Decreased HbA1c (glycated hemoglobin) and C-peptide levels in type 2 diabetes
- Decreased obsessive-compulsive disorder symptoms
- Decreased osteoarthritis symptoms
- Decreased carpal tunnel symptoms
(La Forge, 2003; Khasla 2004, Qigong Database).
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Meditation, Mood and Movement
By Linda A. Ciotola, M.Ed., CHES (ret.),TEP
The ancient practice of meditation is making news! The use of modern
brain imaging technology shows that an individual’s brain has a natural "set
point" for good and bad moods, with greater activity on the left front
side of the brain associated with "happy - calm". Greater activity
on the right side is associated with stress, anxiety, and worry.
Research published in the July/August issue of Psychosomatic Medicine
suggests that
regular meditation (1 hr./day, 6 days a week) can positively shift
the emotional set point and enhance immunity as well. Most students
new to
meditation have difficulty sitting still for more than 5 minutes,
so you may want to start with a physical activity that prepares
the mind and body
for quiet stillness such as yoga or Tai Chi. Beginning meditation
classes can be found at hospitals, community centers, and yoga
centers. You may
also decide to work with a meditation teacher individually to deepen
your practice.
This research about the brain’s right/left activity - mood patterns
is particularly intriguing in light of brain research on the effects
of trauma, which shows the trauma material residing in the right
brain (Limbic
system) being disconnected from the meaning-making-accurate labeling
left frontal cortex.
Therapeutic interventions such as EMDR (Eye Movement Desensitization
Reprocessing) and psychodrama (particularly the Therapeutic Spiral
Model™)
have proven to be effective means of healing the neurobiology of trauma.
This new research on the effects of meditation on mood promises to be an
important addition to the treatment of trauma survivors, (as well as meditation’s
proven benefits in regulating blood pressure and mood.)
In summary, the mindbodyspirit connection is being documented by
good science and leading the way to integrated medicine and true
holistic healing. For more information about resources for learning
meditation, yoga, Tai Chi, or about EMDR and/or the Therapeutic
Spiral Model™,
please contact us here at The Healing Bridges, Inc.: (410) 827-8324. Begin
your meditation with slow, deep breathing and welcome the peace within.
NAMASTE´.
Copyright Pending 2004
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Welcome to Pilates
Pilates is a mindbody practice of physical exercise
with an inwardly directed contemplative focus (IDEA Mind-body
Fitness Committed 1997-2001). Early in the 20th century, German immigrant
Joseph Pilates developed this system of s exercise in
an attempt to rehabilitate soldiers returning from the first World
War. By
mid-century, it had gained popularity among dancers and athletes,
not only in aiding recovery from injuries, but for the development
of flexible
strength and improved posture without bulk. The
slow, controlled, distinct Pilates movements, which are coordinated
with the breath, demand concentrated internal focus.
Like yoga, Pilates requires synchronizing the breath with the movement. However,
unlike yoga’s deep abdominal breathing, in Pilates, the breath
is thoracic with the inhalation through the nose and the exhalation through
the mouth—as if fogging up a mirror. The exercises may be
performed either on a mat or standing (like the ones often used in ballet
barre warm-up), or on Pilates equipment like the Reformer, the Cadillac,
and the Wunda Chair. A variety of props may be used such as physioballs,
medicine balls, bands, or the “magic circle”.
Pilates exercises focus on “the core” including all the abdominal
muscles, especially the transverses abdominus which is often neglected
by more traditional abdominal exercises like crunches. In fact,
new research published through Auburn University’s department of
exercise showed three basic Pilates moves required 25% higher activation
of ab muscles than crunches. Joe Pilates called abs the “girdle
of strength” because they wrap around the torso. He called
the combination of these muscles including muscles of the back, buttocks
and hips, “the powerhouse”. He labeled his system “contrology” saying, “You
don’t build a brick house on sticks”.
The focus during Pilates is on precise, controlled form coordinated
with breath. Regardless of which exercise is being performed, mastering “the
scoop” is key: while maintaining a neutral spine, inhale
and expand the ribs outward, then, during the exhale, flatten the lower
belly by pulling the navel toward the spine and upward towards the rib
cage. Joe Pilates taught that 5 - 6 perfectly performed repetitions
were all that were needed to create the desired effect. The body
is trained to work more efficiently, emphasizing quality over quantity.
Like any form of exercise, there is risk. Be sure to let your instructor
know immediately if you feel any pain. After you have mastered
the basics, you can increase the intensity of the workout by performing
more challenging variations of the exercises and/or by adding the
use of balls, bands, etc.
If you have any questions or need additional help, please notify
your instructor:
Contact Linda about her Yoga and Pilates classes at (410) 827-8324
or linda.healingbridges@gmail.com
