updated december schedule:

monday: 8:30-9:45 pm w/ mary-ann/allison

28 burnside drive hastings on hudson (home studio)

wednesday: 9:30-10:45 am w/ mary-ann

333 broadway dobbs ferry (home studio)

wednesday: 12:30-1:45 pm w/ allison

yoga works, irvington

wednesday: 7:30-8:45 pm w/mary-ann

yogaworks, irvington

sunday: 9:30-11 am w/ mary-ann

129 main street dobbs ferry (pilates and more)

The Lila of Life

Lila (lee-lah) is a concept in Hinduism literally meaning "play", "sport" or "pastime". But, richer than our English meaning of these words, it is referring to the "divine play" of creation, death and life again. It is the folding and unfolding of events in our days, the waxing and waning, so to speak.......the swinging of the pendulum of life. There is much beauty to be found in this "drama", as long as we can stay in a seat of the witness, doing our very best to act with non-attachment, remembering that the drama is forever unfolding before us, and that the drama itself, is not us.....We are just watching it all unfold in amazement and with wonder.

Riding the Swing of the Pendulum

As we set out each day, there will be many challenges that we are faced with. They may present themselves to us physically, psychologically, or spiritually. I have noticed in class lately, that some are feeling more limitations physically (including myself). Our bodies may not be responding as we hoped they would when we committed ourselves to be yogis. We may be questioning why we are not feeling better, or why, if we keep coming back, does my back still ache, my shoulders still feel tense, I am still 10 pounds overweight, or my headaches have not gone away etc..... We set out thinking that the practice of asana is going to be the end all, be all answer, and when it fails us, or we feel let down by it, we want to walk away. We look over at the person practicing these asanas next to us, and think, "why am I feeling this way and she has such a beautifully strong practice". Don't speak too soon.......The wave is going to shift out to see, and fold and unfold on itself many, many more times.

Our relationships and roles in the world act in much the same way. One day we are the healthy friend who can support the friend who's children are sick, dog has passed, and husband has lost his job. Then the lila of life gets played out in a very different way, and we are now faced with our own struggles and in need of additional support. We find ourselves ducking, so that we do not end up knocked out by that swinging pendulum.

The Practice Of Non-Attachment:

Perhaps, learning to ride on the pendulum with a sense of wonder, playfulness, courage, and receptivity is when our days can become even more rich and full. Perhaps practicing true non-attachment to either the good or bad moments....to when life is full and rich, or to when it is flat and depleted......is when we will begin to love this life even more. Asking ourselves over and over throughout our days, are we watching the drama, or have we become a player in the drama?

True non-attachment (or being the witness instead of the player) does not mean that we relinquish our responsibility in our daily happenings. It does not mean that we are aloof and cold, detached from the feelings of others. Watching the drama unfold, does not give us a pass out of living life to it's fullest. I think we fear that if we allow ourselves to give up our attachments to money (for example) we will then end up living on the streets. Or, in a second example, if we give up our attachment to being validated by others so that we feel smart, pretty etc...we will then become ugly, and dull. Actually with true non-attachment, we are able to be free from the pulls of the ego, so that we can see the situations for what they truly are. We can honestly see our own needs, and separate ourselves from the others' needs, and be able to then respond accordingly, not being pulled down into the spiral. This way of being in the world, offers us so much more room for freedom and letting go...so much more enjoyment.

I find the following passage from www.urbanmonk.net extremely useful when considering true non-attachment, and how it allows us to embrace the beautiful lila of life:

"....one of the wisest gifts we can give ourselves is to gently let go of our attachments. As we do so, we feel progressively lighter and freer. Without any fear of losing what we have, without being pushed and pulled by our inner likes and dislikes, we begin to find increased equanimity and genuine affection.

.....However, many people resist this concept. They believe that letting go of their attachments means letting go of the object or the person, and their lives will turn drab and gray..................Any fear about losing vibrancy in life likely comes from confusion between non-attachment and detachment. Many teachers speak of detachment as a form of self-protection, based on hidden fear. The woman who cannot find a lover might give up. A man who has been hurt many times might withdraw and never open his heart again. They lead a life of sadness, but they deny it, sometimes with clever rationalization.....

How do we tell the difference between non-attachment and detachment? This can be difficult. We check in with our thoughts and feelings regularly with unflinching honesty. Often, detachment leads to withdrawal. We become indifferent and lifeless. If we are alert, we will find a subtle negativity and judgement behind our detachment. Non-attachment is non-judgemental. The less we are pushed and pulled around by our exaggerated inner likes and dislikes, the more clearly we can see the world. This is tremendously freeing, and leads to increased compassion, tranquillity and lightness."

The practice of Equanimity

"Equanimity is the ground for wisdom and freedom and the protector of compassion and love. While some may think of equanimity as dry neutrality or cool aloofness, mature equanimity produces a radiance and warmth of being. The Buddha described a mind filled with Equanimity as 'abundant, exalted, immeasurable, without hostility, and without ill-will'."-Gil Fronsdale

Riding the pendulum back and forth, being the witness to the drama, and practicing non-attachment, all require a sense of equanimity. As the seasons change, we are reminded of natures persistence and insistence on equanimity. The falling dead leaves, will soon be covered in snow, and eventually will be green and full of life on the branches again...it all equals back out. In order to manage the inevitable changes of life, we have the gift of our yoga practice and the amazing tools that it offers us. First and foremost, we know how to breathe. The practice of proper, conscious breathing, especially noticeable in the ujjayi pranayama technique of vinyasa yoga, challenges us to breathe equally.

Sit in a quiet, still place, close your eyes and take notice of your breath. Relax your inner jaw, unclench your teeth, and leave your tongue soft in your mouth. Bring your awareness to the base of your neck, where your collarbones meet. As if sipping the breath through a straw right at the base of your throat, breath deeply in. Draw the breath straight into your throat...hear the sound of your soft, sweet breath. Allow the inhale to fill your rib cage, and extend into the spaces between your vertebra, rising to the crown of your head. Allow the exhale to be move straight out of the base of the throat....the sound, duration and quality of your exhale should match that of your inhale. Let the exhale ground your pelvis down, feeling a sense of rooting into the earth. Repeat this at least 10 times, keeping your focus on EQUANIMITY...equal length, pace, sound and intention of your inhale and exhale. At the end of 10 breaths, sit or lay quietly for a few minutes, allowing the pranayama practice to infuse your spirit.

May we all walk with greater ease in the world, allowing for joy and grace i our hearts as we ride the forever swinging pendulum of life, playing witness to the forever unfolding, gorgeous, divine lila. ~~om shanti om shanti om shanti~~

updated schedule:

monday: 8:30-9:45 pm w/ mary-ann/allison

28 burnside drive hastings on hudson (home studio)

wednesday: 9:30-10:45 am w/ mary-ann

333 broadway dobbs ferry (home studio)

wednesday: 12:30-1:45 pm w/ allison

yoga works, irvington

wednesday: 7:30-8:45 pm w/mary-ann

yogaworks, irvington

new*********friday: 9:30-10:45 am (starting on sept 25) SLOW FLOW

w/ mary-ann

28 burnside dr hastings on hudson (home studio)

new*********friday: 9:45-11 am (starting on oct 2nd) POWER FLOW

w/ allison

50 halfmoon ln. irvington (home studio)

sunday: 9:30-11 am w/ mary-ann

128 main street dobbs ferry (pilates and more)

"When I take care of myself, I take care of the whole world"

-----Rothberg

July Update

Hi Everyone,

We hope you are all doing well and enjoying the sunny, warm weather (finally!!). Summer is a time of relaxation, fun and routine thrown out the window. However changes in the normal routine can sometimes cause anxiety and stress. Using your Yoga practice to ground you this month and help you to embrace change and find freedom from anxiety is a gift you can give yourself.

The pose of the month is Bharadvajasana; seated twist. This pose can help us find that grounding in the present this month. By entering slowly with intention and gradually coming deeper we can enjoy the journey of the pose, rather than rushing to the end. The seated twist helps to create flexibility and suppleness in the dorsal and lumbar regions of the spine. It also stretches the shoulders and hips, massages the abdominal organs and improves digestion. To find out more about this pose please check out our blog, findyourflow.blogspot.com.

There are some schedule changes this month. For this week ONLY the Monday night class (6/29) will be held at Mary-ann’s house in Dobbs Ferry.

Again for this coming week ONLY Mary-ann’s Wednesday morning class (7/1) and Sunday morning class (7/5) are both cancelled.

There are some new classes that have been added as well. Our full schedules are as follows.

Mary-ann: Wed Morning 9:30-10:45am (her home studio)
Wed Evening 7:30-8:45pm (Yoga Works, Irvington)
Sat Morning 8:00-9:15am (Oasis Day Spa, Dobbs Ferry) (CANCELLED JULY 4th)
Sun Morning 9:30-11am (Pilates and More, Dobbs Ferry)

Allison: Tues Afternoon 4:30-5:45pm (Yoga Works, Irvington)
Wed Afternoon 12:30-1:45pm (Yoga Works, Irvington)
Thurs Morning 9:30-10:45am (Pilates and More, Dobbs Ferry)

Allison & Mary-ann alternate Monday night 8:30-9:45pm (28 Burnside Drive, Hastings)


We hope to see all of you soon!!

Pose of the month: July 2009

Bharadvajasana (bah-rod-va-JAHS-anna)

Bharadvaja: one of seven rishis thought to be the author of many sacred vedic hymns

type of pose: seated spinal twist (for an image please see www.yogajournal.com/poses/487)

benefits:

-soothes & revitalizes the spine & abdominal organs

-aides in digestion, removing sluggishness in the organs

-relieves backaches, headaches & stiffness in the neck & shoulders

-improves circulation & the flow of energy

-especially good in the 2nd trimester of pregnancy for strengthening the lower back

-relieves stress

Bharadvajasana: Forget the destination, ENJOY THE JOURNEY

As I sat down to write about bharadvajasana it occured to me that many of the twisting poses are dedicated to sages....why?

A sage is a seer, an adept, an inspired person, who is generally associated with deep states of meditation, and a strong desire to experience unity with the Divine. In order to find this unity, one must be committed to, and very adept at, turning the gaze deep inside.

Bharadvaja, more specifically, is said to have "heard" the sacred hymns of the Vedas (the oldest sacred texts in Hinduism) from the Supreme Being Brahman while he was in a deep meditative state. It seems to me, he needed to be also, very receptive to whatever his practice offered him.

Could it be that in order to be "fully" and safely in a twist, one must also be firmly rooted in concentration, and deeply in tune with the breath? One must have the ability to gaze deeply inside and be guided, not by the ego, but instead by a deep internal awareness? One must be willing to give up the image of the fullest expression of the pose, and yield to the delight of what can be discovered on the "journey of the twist".

As with all the poses we have focused on so far, this twist can be seen as a metaphor for how to find more joy and fulfillment in our everyday lives.

bE iN ThE PRESENT MoMeNt:

When we can let go of our attachment to the end product, to the destination, to the finishing line, or to the fullest expression of a pose, we are then able to be more present in the moment.

In our culture of wellness "being in the present moment" has come to sound almost cliche, and the fruits of that very notion have been glossed over, and somewhat forgotten. Being in the present moment is ultimately what yoga is. When we can abide in the present, and let go of our attachment to the past and our thoughts of the future, we are living our yoga.

So, for twists, (poses that are often rushed into in order for the practitioner to be in the deepest place), we often forget to take the time to explore all the beauty along the way. We want so badly to do the pose, to feel "good" at our yoga practice, to pat ourselves on the back and be proud of how we can contort our bodies. But when we are guided by the ego instead of grace, we lose sight of the moment, and miss out on the chance to feel the fabric and textures. Our world then, is just a bit more dull. We may feel good about ourselves for the 5 breaths that we hold that pose, and maybe for a few hours following the practice. But what happens the next time we come back to our mats and we are unable to duplicate the previous experience? Are we then bad, inadequate, weak, lazy? Is the practice not worth it because your body did not get to the end goal? What happens when we are not "perfect" in the pose or life?

The Anatomical Tips:

The anatomy of a twist is not too complicated of a notion, but is easily skimmed over. There are three basic "rules" that guide us in twisting safely and with the most benefit.

The first is to always begin by grounding down. So in the case of bharadvajasana, we first ground down through the sit bones, and feel firmly established and rooted to the earth. Then, from that rooting down, we can move into the

second rule: sit tall and lengthen the spine on the inhale. Grow taller through, not only the crown of the head, but lift through the sternum as well, lengthening both the front and the back of the spine. Once the length is established, we move into the

third rule: Deepen the twist on the exhale. As you move a bit deeper into the pose with each exhale, remember to be guided from the kidneys (ie: if you are twisting to the right, the left kidney is gently moving forward into the body). Being guided by the breath and the back body in unison makes for a pose that yields and listens intuitively, rather than charges forward with brut force and ego.

Enjoying the journey means not rushing, pushing or pulling into a place where the breath stops, or is shorten and forced. This requires VERY subtle micro movements, that lengthen and deepen the twist slowly, slowly, slowly. We SLOWLY revolve the torso around the long, lifted spine, as we ground down into the firmly rooted pelvis. Each exhale allows the belly to draw in, and the navel to reach for the back body, so that the twist can also be detoxifying and toning for the abdominal organs and the digestive system. Every inhale allows the spine to lengthen so that each one of the small muscles that link the vertebrae together are provided with the opportunity to be strengthened so that the whole spine is more mobile and flexible. When the spine is longer, more flexible and more open, the energy flows more fluidly from the base to the crown. Not only is the brain then more oxygenated, but the prana is also allowed to flow more freely through the major nadis and chakras. All of this is beneficial when we are attempting to live in a more optimal way.

Bring it All together:

This month, we encourage you to set out on the journey with us, and be committed to living more fully in the moment. Approach all poses and all situations as you would bharadvajasana......be firmly rooted to the earth, lifted and energized from the root to the crown, and connected to the quality and intention of the breath. Imagine with how much more ease you will move through not only the poses, but also your days. Your ease is contagious, so beware that the world around you may become more ease-full as well.

om shanti....om tat sat.

SUNDAY MORNING SUMMER SOLSTICE CLASS WITH MARY-ANN

 

when:SUNDAY JUNE 21st

           9:30-11am

where:Pilates & More

            129 main street dobbs ferry

Join Mary-Ann as she celebrates the power, beauty and life giving properties of the sun through a series of sun salutations, a flowing asana practice, and thoughts and meditations inspired by the transition from spring to summer.

**** also don't forget to check out the new rooftop garden yoga classes at Oasis day Spa in Dobbs Ferry with Mary-Ann on Saturday mornings @ 8-9:15 am....********

RAIN RAIN GO AWAY....but if it won't, create your own internal sunshine..BE KIND NOW.

When I came to my computer today, I was inspired by a friend's invitation to check out www.thekindnesscenter.com.  Once I viewed the site, I was inspired even more. Just the act of reading about individuals who are out in the world doing good things for others, allowed me to feel good.  It is contagious.  I can only imagine what happens when we all begin to consciously engage in kindness.  I am inspired to now ask myself periodically throughout the day "AM I BEING KIND?"  Is what I am saying and doing coming from a place of kindness?  We are our actions, and our deeds......we will become what we think, so let's think and act in kind ways.

I have faith that we can begin to create our own little ray of sunshine, by simply being kind.  You will feel sunnier inside, and the world will shine a little brighter as well.  

For inspiration on how to be kind in the everyday moments, check out the DOK (drops of kindness) page at the kindness center's website.

"my religion is very simple

my religion is kindness" --the dalai lama

"life's most persistent and urgent question is what are you doing for others?"--mlk jr.

"kind words can be short and easy to speak, but their echoes are truly endless."--mother theresa

om shanti......

Sunday Morning Yoga By The River

June 14th

9:30-11 am

Dobbs Ferry Waterfront Park

We are moving the sunday morning class outside for this week.....come salute the sun, and flow like the river we will be looking at......

**I will provide Verification for your dashboard so that you are not given a parking ticket.**

om shanti.....

Pose of the month: June 2009

Salamba Sirsasana = supported headstand

salamba= supported sirsa= head

benefits:

-brings a rejuvenating supply of blood to the brain cells

-enhances clarity of thought, increases concentration, and sharpens memory

-builds stamina

-alleviates insomnia

-reduces the occurance of heart palpitations

-helps to cure halitosis

-strengthens the lungs

-improves the function of the pituitary and pineal glands

-increases the hemoglobin content in the blood

-relieves the symptos of colds, coughs, and tonsillitis

-brings relief from digestive problems, when practiced in conjunction with shoulder stand

Stand on your head: turn your perspective upside down

For a pose that promises so many amazing benefits when practiced regularly, it is no wonder that it is often referred to as the king of all the asanas. Some go so far as to believe that if you only had time for one pose each day, it ought to be headstand.

Okay, so take a deep breath, and just for a moment, imagine yourself standing in the center of your yoga mat, ON YOUR HEAD. Some may have no problem drawing that image in their mind. But many may not be able to even imagine or picture this....the mere thought may cause anxiety and doubts which are just too overwhelming.

I get it. I totally understand, but I insist that we all challenge these beliefs. And luckily enough, practicing sirsasana allows us to begin to question self-limiting belief systems. Sirsasana helps us to create new, more optimal, pathways in our minds, so that we can change our patterns and challenge what we have told ourselves for so many years, and have ultimately, come to believe as the truth.

Balancing on our heads also requires the courage to take a leap of faith. It requires that we not be paralyzed by the thought of falling, but instead curious about the feeling of freedom we can and will experience once that point of balance is found.

Balancing on our heads builds self confidence. It makes us realize that we are bigger and better than the ways in which we minimize ourselves, and our abilities.

Balancing on our heads allows us to feel particularly grounded in the world. Even though the feet are facing the sky, and are the furthest from the mat, the sensation of having ones head rooted firmly into the earth is surprisingly extremely humbling and grounding.

Balancing on our heads allows us to reconnect with our inner child, and remember that life is fun, and filled with experiences that can cause us to smile or even laugh at ourselves. If you have ever seen someones face while hanging out in headstand, you will know just what i am talking about. The skin sort of sags down and looks "mr. potatoe-headish"...any child would surely get a chuckle out of the funny face. And what playful child would turn down an opportunity to invert his or her body, just for the sake of doing it, so as to see what the world is like upside down?

Balancing on our heads gives us a whole new way of looking at not only ourselves, but also the room, the people in the room, and the world all around the room. This new way of seeing can inspire creativity, insight, and an overall broader awareness. Our minds are stretched to their edge, and broadened in a new direction.

Sirsasana and the Chakras:

Balancing on our heads also tones the Ajna chakra (the third eye) and the Sahasrara chakra (the crown of the head).

The third eye is the center of insight and intuition. It is the eye that is used to gaze deep within, so that we can see and experience ourselves as the divine that is inside....so that we can see ourselves as so much more than this body and this breath, but as the Atman (soul), the bliss, the radiant light that literally fills us. As inner sight develops, illusions are shattered, and we are free to interact more authentically with the world. A toned third eye center allows us to be intuitive, imaginative, perceptive and open to the wisdom that lies within.

The crown chakra is the gateway to the universal divine....to the larger Self. It is through the crown chakra that we make our connection to our higher power, developing a sense of spiritual connectedness. When our crown chakra is toned, we are open-minded, thoughtful, intelligent and aware. The world becomes our teacher, and we are open to new ideas.

"The practice of Sirsasana purges the body of impurities, bringing strength, firmness, calm, and clarity of mind" ---BKS Iyengar

I encourage you to come to class this month and allow your minds to be broadened, and your self limiting beliefs to be blown away. Step onto your mat ready to see yourself and the world in a whole new way, so that you can step off your mat able to be more authentically involved in your life and relationships. Lets create together a more dynamic, connected way to be out there in the world...so that we not only feel better, but the world around us becomes a better place as well.

om shanti om shanti ommmmmmm

mary-ann & allison.

May Class Schedule

monday: 8:30-9:45 pm (home studio)
28 burnside dr., hastings-on-hudson
NO CLASS 5/11, 5/25
wednesday: 9:30-10:45 am (home studio)
333 broadway, dobbs ferry
thursday: 9:30-10:45 am
pilates & more, 129 main st., dobbs ferry
sunday: 9:30-11:00 am
pilates & more, 129 main st., dobbs ferry
NO CLASS 5/17

May Update

Hi Everyone,

As summer approaches we may find that pull to take on too much, to break from the normal routine. While this can be wonderful and exciting it can cause us to lose focus on what we may need to do for ourselves mentally and physically. The pose of the month is another fundamental standing pose that can help us stay grounded; Parsvakanasana, both utthita (extended) and pavritta (revolve).

When practicing parsvakonasana (and any other asana, really), it is important to remember the true meaning of YOGA. Yoga, when translated literally means "union", and is generally further understood as the union of self with the Divine. Yoga can also be understood as the union of mind with body, of the physical with the mental, of steadiness with ease, of give with take, of push with pull, of strength with flexibility etc........Any opposing realities have a middle ground where yoga can be found.

All of life, really, is about striking a balance between opposing forces. All of life is about creating and finding our "yoga". It is only with an honest balance that we can transform and evolve, so that we can be present in the world to love the way we are meant to. From a place of balance, we can more easily embrace our life's work, and love from an authentic grace-filled spot inside. Only from a place of balance can we let go of duality, and know that we are love, we are grace, we are divine.

We are excited to be participating in the Yoga Journal Conference in Manhattan next weekend and are looking forward to sharing our exploration and learning with all of you.
There are some changes to the schedule for May. Firstly we have CANCELLED the Tuesday class moving forward. In addition, Sunday, May 17th class in CANCELLED as we will be attending the conference that weekend and Monday nights May 11th & May 25th classes are CANCELLED.

Please feel free to go to our blog (findyourflow.blogspot.com) for more detailed information on the pose of the month as well as schedule changes.

Thank you to all of your for letting us bring yoga to you. We feel truly blessed.

Om shanti

Allison & Mary-ann

Pose of the month-May 2009

Parsvakonasana- Utthita & parivritta

parsva=side      kona= angle      

utthita= extended            parivritta=revolved

benefits:

~stretches and strengthens the legs, ankles, and hips

~cultivates stability and balance

~enhances lung capacity

~tones the muscles of the heart

~relieves sciatica 

~improves digestion

~tones waist and hips

~builds stamina

revolving parsvakonasana is especially beneficial for:

~cultivating stability & balance

~improving digestion

~toning the waist

~stetching the upper back 

~opening the shoulders

Parsvakonasana: A Lesson in Opposites

This month we are examining another one of the fundamental standing poses of any yoga practice--parsvakonasana.  Like trikonasana, it is one of the six poses that every student of ashtanga yoga performs each time they step onto their mat.  It is also included in BKS Iyengar's list of the 23 most basic, building block asanas.  

When practicing parsvakonasana (and any other asana, really), it is important to remember the true meaning of YOGA.  Yoga, when translated literally means "union", and is generally further understood as the union of self with the Divine.  Yoga can also be understood as the union of mind with body, of the physical with the  mental, of steadiness with ease, of give with take, of push with pull, of strength with flexibility etc........Any opposing realities have a middle ground where yoga can be found. 

On the mat, when practicing this pose, it is easy to feel the front thigh and the grounding of the front foot.  Ask yourself how aware you are of the back leg, and the back foot.  Next, consider the side body.  It is very apparent that the top side is stretched, but how aware are we of lengthening the body side of the torso as well, so as to not compress the organs? Then check in with your breath.  Is your exhale dominating and forceful, while the inhale is passive and tentative? Even out the breath and slow it down, creating a sense of rhythm and equality between inhale and exhale.  The more awareness you can bring to the seemingly less active parts of the pose, the more balance you will find.  

Looking for opposites in parsvakonasana can be enlightening on more than just a physical level. You may feel the top arm and fingers stretching toward the sky taking your awareness up toward the blissful heavens.  This allows you to feel a sense of elation and "airy-ness".  Also feel the bottom hand root deeply down into the earth so that you might feel the grounding, rooting force as well. Parsvakonasana is a particularly vigorous pose, in which it is easy to feel like you are strong and steady, and firmly working.  Now check to see if you can ease the breath, relax the shoulders, and feel a sense of calm receptivity as well.  In the yoga sutras of patanjali, we are reminded that an asana is a steady (sthira), comfortable (sukha) place.  Can you truthfully feel both strong and steady, but also effortless and easeful?  This is true grace.....This is true union, this is yoga in it's truest form.

Off the mat, the opportunity to find "yoga" presents itself constantly.  As parents, we are challenged  to be both firm and soft.  It is with firmness that we set a boundary, but it is with softness that we implement that boundary.  We are called on to be consistent in routines, but never rigid.  Our children demand a grown up to guide them, but also need us to remember our inner child.  We are constantly putting children's needs before ours, but we know that if we neglect our own needs and desires, the whole system will fall apart.  

All of life, really, is about striking a balance between opposing forces.  All of life is about creating and finding our "yoga".  It is only with an honest balance that we can transform and evolve, so that we can be present in the world to love the way we are meant to.  From a place of balance, we can more easily embrace our life's work, and love from an authentic grace-filled spot inside. Only from a place of balance can we let go of duality, and know that we are love, we are grace, we are divine.

Om shanti...

April Update

Hi Friends,

As we begin to see new life blooming around us it is an aknowlegment of new beginnings, an opportunity to look deeper within ourselves and come back to our core, doing away with the old and uneccesary and rediscovering what truly makes us happy and grounded.

It is fitting that the pose of the month for April is Trikonasana (Uttita & Pavritta) because when practicing Trikonasana the focus is on standing firmly on your two feet, with the weight of your body evenly distributed between left and right. This is keeping you grounded. When we physically ground ourselves, and build our strength and balance from the ground up, our upper body becomes light and lifted, and more importantly, our mind becomes free. The work we do on our mats, most certainly carries over into our lives off the mat.

Trikonasana is one of the fundamental poses in any Yoga practce. Therefore you may notice a focus on returning to basics in our classes this month, this is by design in order to welcome in many new students as well as embracing the chance to explore deeper that which we feel we know to see if we can discover a bit more, possibly a new perspective, some "newness" shining through the old...a bit fitting for spring don't you think?

We will have a regular class schedule for sping break week. In addition, beginning this Easter Sunday; sunday class will be extended to a traditional yoga class length of 90 minutes. We hope you enjoy a few extra minutes of stretching, breathing and relaxing on your Sunday.

Please check out our blog findyourflow.blogspot.com for more information on Trikonasana. We are working to create an interactive resource so please feel free to comment, make suggestions; the blog is for all of us.

Thanks again for all of your support. We feel incredibly blessed for the opportunity to share yoga with all of you.

om shanti

Allison & Mary-ann

April Class Schedule:

monday: 8:30-9:45 pm (home studio)

                      28 burnside dr., hastings-on-hudson

tuesday: 9:30-10:45 am

                     pilates & more, 129 main st., dobbs ferry

wednesday: 9:30-10:45 am (home studio)

                         333 broadway, dobbs ferry 

thursday: 9:30-10:45 am

                      pilates & more, 129 main st., dobbs ferry

sunday:****** 9:30-11:00 am *****extended 15 minutes

                       pilates & more, 129 main st., dobbs ferry

Pose of the Month- April 2009

Trikonasana-Utthita & Parivritta

Tri=three    kona= angle     asana=pose

utthita=extended    parivritta=revolved/twisting

Benefits:

-Stretches the hips, groins, hamstrings, calves, shoulders, chest and spine

-Strengthens the core

-Stretches and strengthens the thighs, knees and ankles

-Stimulates the abdominal organs

-Improves digestion

-Helps relieve stress

-Relieves backache-especially during pregnancy

-Therapeutic for anxiety, flat feet, infertility, neck pain and sciatica

Revolving Triangle is especially beneficial for:

-Improving Balance and building coordination

-Opening the chest for deeper breathing (therapeutic for asthma)

-Stimulating Digestion

-Toning the abdominal organs and muscles

Cultivating Stability in Uncertain Times

Trikonasana is one of the 6 fundamental standing poses of the Ashtanga Yoga System, from which Vinyasa Yoga is derived.  Every student, no matter what level they are, starts the Ashtanga practice with a series of poses, in which trikonasana is always present.  In almost any yoga basics book, you will find pictures and descriptions of trikonasana.  Almost any person who has taken a yoga class, will recognize the sound of the words, and the sight of the pose.  In short, it is a crucial asana when building a yoga practice.

Many of us are facing some of the most challenging times of our lives, trying to find ways to cut back and still live life to it's fullest.  We are faced with stresses at work, at home and within our relationships.  During such uncertain, sometimes very disruptive times, we can rely on our yoga practice, and fundamental standing poses like trikonasana, to carry us through.

When practicing Trikonasana the focus is on standing firmly on your two feet, with the weight of your body evenly distributed between left and right.  You are creating a strong foundation, and firmly rooted bases.  This is keeping you grounded, with your feet firmly under your body, taking your roots down into the mat, through the floor, and into the earth. 

 When we physically ground ourselves, and build our strength and balance from the ground up, our upper body becomes light and lifted, and more importantly, our mind becomes free.  When we are physically grounded and strong, we can be mentally grounded and strong as well.  When we have physical balance and lightness, we can have emotional balance and a sense of levity as well.  The work we do on our mats, most certainly carries over into our lives off the mat.

In the face of uncertainty and levels of stress that are unprecedented, we can rely on the familiar, the grounding, and the stabilizing--- trikonasana.  Our old friend can be called on to carry us through, bring us back to the basics, and root us deeply in the present moment.

 Take your exhale deep down into your feet, and through the roots, into the earth. Then, feel free to extend up out of the bases. Like a flower blossoming up toward the sun.  Allow the mind to release into the familiar, and experience the present moment of breath--- then LET GO.  Enjoy the sense of stability, calm and ease that you can find there, and bring that with you into your days off the mat, outside of your practice.

Om shantih......

March Update

Hi Everyone,

We hope March is treating you well. With Spring finally approaching we have some exciting updates.

Firstly, we have created a blog where you can always go to get the most updated schedule and information about our classes. You can view it at findyourflow.blogspot.com. Check it out and feel free to post comments/suggestions. We are always interested in your feedback.

If you check out our blog you will notice a new class added to our weekly schedule; Monday night 8:30-9:45pm at a home studio of one of our students (Thank you Amy). The address is 28 Burnside in Hastings. The rest of our classes are the same for the month; T, TH, Sun 9:30-10:45am at Pilates & More as well as Wed 9:30-10:45am at 333 Broadway, Dobbs Ferry.

Our pose of the month is Warrior 1. We will be giving out some handouts on the pose as well as working on it specifically throughout this month. Again, we are always open to suggestions. If you have a pose you want to explore more deeply please let us know. We are here for you so feel free to communicate with us via email, through our blog and of course, in person.

Also, please keep an eye out for our ads in the Hudson Rivertown Enterprise Newspaper!!

We are so grateful for all of you.

om-shanti,
allison and mary-ann

March Class Schedule

Monday--8:30pm-9:45pm-- 28 Burnside Drive (Home Studio), Hastings NY

Tuesday--9:30am-10:45am-- Pilates & More, 129 Main St., Dobbs Ferry NY

Wednesday--9:30am-10:45am-- 333 Broadway (Home Studio), Dobbs Ferry

Thursday--9:30am-10:45am-- Pilates & More, 129 Main St., Dobbs Ferry, NY

Sunday--9:30am-10:45am-- Pilates & More, 129 Main St., Dobbs Ferry, NY

Pose of the Month: March 2009

Virabhadrasana 1\Warrior 1

Benefits: Strengthens the legs, opens the hips and chest, and stretches the arms and legs.  It develops concentration and balance, improves circulation and respiration, and energizes the entire body.  Warrior 1 also helps generate a sense of confidence in oneself.

This pose is named after the  fierce warrior in Hindu mythology, Virabhadra.  Virabhadra is an incarnation of Lord Shiva, and is described as having a thousand heads, a thousand eyes, and a thousand feet; wielding a thousand clubs; and wearing a tiger skin.  Wow! Fierce for sure!

But warriors need not only be fierce, they must also be graceful, aware, persistent, courageous, and willing to look deep within to access their "reserves".  In order to maintain a somewhat consistent yoga practice, one must possess all these traits.  In order to show up on ones mat, and challenge the mental and physical constructs we create; and to believe that in doing so, not only will we benefit, but those around us will benefit as well, requires the traits of a warrior.  To step into each day vowing to be  present and available for Love, to not take the easy convenient ways all the time, but instead, make difficult choices, and live as consciously as possible, definitely requires one to be like a warrior.  

"Who has the guts to be a spiritual warrior?  Who has the courage to see past the illusions of the ego, lay down his literal and figurative arms, raise his spiritual consciousness, and deal with the world with Grace, with Love?  Who has the wisdom and strength to see and know that absolutely everything is the Divine?" (taken from the Bhagavad Gita).

So, it is through examining Virabhadrasana that we challenge ourselves to live the life of spiritual warriors, and to approach each and every person and situation as if the Divine were  right there next to us.  How will our lives and the lives of those around us change if we act and respond first and foremost, from a place of honest Love?  Can we let go of the dualistic nature of ourselves, and embrace the interconnectedness of us all? Can we honor the Divine inside ourselves, and more importantly, hold that each of us IS the Divine?  

Om Shanti--wishing you all peace.

Welcome. Come find your flow with us. Vinyasa Flow Yoga is a type of Hatha Yoga which combines an intense physical workout with deep stretching and relaxation. There is constant movement through poses which builds heat in the body through which toxins can be eliminated. It lengthens and strengthens every muscle and opens every joint in the body. Through this Yoga you will massage your internal organs, expand lung capacity, boost circulation, improve bone density and eliminate toxins from both the body and the mind.

Below please view our current class schedule. Classes are all levels. We welcome beginners as well as experienced Yogis. First class is FREE. Feel free to contact us at findyourflow@gmail.com with any questions.


Monday--8:30pm-9:45pm-- 28 Burnside Road (Home Studio), Hastings NY
Tuesday--9:30am-10:45am-- Pilates & More, 129 Main St., Dobbs Ferry NY
Wednesday--9:30am-10:45am-- 333 Broadway (Home Studio), Dobbs Ferry NY
Thursday--9:30am-10:45am-- Pilates & More, 129 Main St., Dobbs Ferry, NY
Sunday--9:30am-10:45am-- Pilates & More, 129 Main St., Dobbs Ferry, NY