Moon Salutation

Om Sue: Moon salutation:]
The Chandra Namaskara, Moon Salutation, has the opposite effect on your body than the Sun Salutation. It is meant to soothe and calm your body. Moon salutations are excellent to perform in the evening to get a good nights sleep after a buzy and stressful day. In Ayurveda the fiery and easily irritated PITTA types benefit enormously from doing the moon salutations.

This moon salutation pacifies the Pitta dosha. Poses focused on cleansing the liver, spleen, kidney and small intestines to hold the Pitta diseases away.


Moon Salutations are a soothing yet empowering variation and counterbalance to classical Sun Salutations (Surya Namaskar). They allow us to honor the yin or feminine side of our energy, in contrast to the Sun Salutations, which are more yang, or masculine, in nature. A resurgence of the Moon Salutation is part of the rediscovery of the divine feminine at this important time in our evolution. However, moon salutations are not just for women! Men can reconnect, realign and cool-down fiery impulses through Moon Salutations. Moon salutations can shift energy without increasing heat in the body and tend to be less stimulating than Sun Salutations, thereby balancing hot emotions, relaxing and calming the mind and body and restoring balance.

The Yoga Moon Salutation is both ancient and modern. The moon is of particular importance in Hatha Yoga. The word Hatha is broken down as "Ha" meaning "sun" and "Tha" meaning "moon." Traditional Sun Salutations enhance our inner fire and strengthen us as we prepare for life's obstacles, while the Moon Salutations cool us as we prepare for our journey of descent; going inward, uncovering our wisdom, creativity, balance and inherent intelligence, hence opening the path for enlightenment. (The practice of Hatha Yoga brings unity between the two opposites; aggression and retreat).

The Sun Salutations are designed to allow us to connect to the sun's powerful energy and are often practiced at dawn. The amazing Moon Salutations are not just for full moon practice and are for any time of day, but are especially beneficial when performed in the evening as the series of poses is designed to calm the mind and relax the body.

These are the asanas for the Yoga Moon Salutation:

Prayer Pose - palms together overhead
Crescent Moon Pose - arching to the left
Goddess Pose - squat, arms at sides in an L-shape, palms forward
Transition Pose - star pose, the body is like a 5-pointed star
Triangle Pose - extending to the left, right arm up
Head to knee - left leg
Lunge to the left
Forward Facing Lunge - right leg extended
Squat Pose - Malasana, hands in prayer position
Forward Facing Lunge - left leg extended
Lunge to the right
Head to Knee - right leg
Triangle Pose - extending to the right, left arm up
Transition Pose - star pose
Goddess Pose
Crescent Moon Pose - arching to the right
Return to Prayer Pose - palms together overhead


The diagram below from Laura Cornell, PhD, shows the sequence of Chandra Namaskar; 16 asanas that constitute the Yoga Moon Salutation.












Why not give the Moon Salutation a try? You can practice it in a flowing manner, following your breath or hold each posture for a number of breaths (3-5).

* Note: Coming into each pose, focus on lengthening the spine first in order to create space between the vertebrae, making it easier to side bend without compressing the intervertebral discs.

Is Sun Salutation suitable for Evening Time?

By Tracey Rich
Should my nighttime practice consist of restorative poses only, or is it OK to do Sun Salutations in the evening?


A nighttime practice helps us to slow down, focus inward, and transition from day to night. Unwinding and releasing the musculature through asanas can relieve the accrual of tension and the compression that gravity brings. The disks of the spine are rehydrated through the intentional stretching and twisting of various asanas.

An evening practice could consist of pranayama or restorative poses. It could also include a very quiet, intuitive posture flow where the breath guides and inspires you to move according to the "body's speaking." For example, you can let the breath help you define the feeling of a tight shoulder and then—just as you do in a spontaneous morning stretch lying in bed—explore various movements that feel good and affect the shoulder area, eventually releasing the stiffness. These moves can be classical asanas or simply innate movements.

The Sun Salutations, beautiful vinyasa sequences that can be done alone or as complements to a larger practice, are also appropriate poses to do before bed. Even though they are often used to energize and warm the body, they can be practiced in a way that relaxes and recharges the body instead of raising energy.

The 12-position Sun Salutation is a wonderful evening flow sequence. Practice Sun Salutations with Anjaneyasana (Crescent Moon Pose), stepping back into Plank and then Asthanga Pranam (Eight-Pointed Bow or Knees-Chest-Chin) and moving up into Bhujangasana (Cobra).

The willowy sway of the opening standing back arch, the waterfall feeling of riding your breath into Uttanasana, the slow and elegant stretch into the lunges, and the snaking move into Bhujangasana can all be enjoyed in a languorous motion. This series of Sun Salutations, coupled with some long forward-folding gentle twists, and a half or full Sarvangasana (Shoulderstand), can be a wonderful end-of-the day or pre-bedtime repertoire.

So my answer is yes, it's fine to practice Sun Salutations in the evening. The outcome of our practice is predicated on how it is approached; the beauty of yoga is in its malleability.

Tracey Rich is a director of the White Lotus Foundation in Santa Barbara, California. Visit www.whitelotus.org.

Props in Yoga

Are props a helpful supplement to your practice, or do they just get in the way? Here's how to decide when to use—and not use—these tools.
By Claudia Cummins

The original yogis didn't practice with foam blocks, D-ring straps, or purple sticky mats. But as yoga evolved, many practitioners discovered that props could help deepen their explorations.

Among modern yogis, attitudes toward props range from the Zen-like minimalism of those who shun all but a sticky mat to the abundance of those who travel with an extra suitcase filled with yoga accessories. Regardless of where you fall in this spectrum, a few guidelines can help you make the most of your props.

Be clear about why you're using them. Mindlessly using a block to support your hand in a standing pose just because your teacher told you to won't deepen your practice. Ask yourself what purpose the extra support is serving and let that answer guide the way you use it. Are you using the block to move into a posture you aren't yet supple enough to manage on your own? If so, consider ways to lessen your reliance on that aid over time.

Be your own teacher. Use your body's signals to devise new and effective ways of using props to enhance your practice. When you sense a certain part of your body crying out for extra support in a resting pose, for example, wedge a towel or shirt beneath that area and observe what happens. Or if you're struggling to master a new pose, ask yourself whether any props within arm's reach might help. You might be surprised by the ingenious solutions you unearth.

Explore new territory. If a rolled-up blanket is supporting your back during a restorative pose, you might like to explore how varying the size and position of it alters your experience. Or if you're using a strap to help you understand a particular action or direction in a posture you know well, you may choose to repeat that same pose without props from time to time to explore the differences.

Be creative. Yoga basics include mats, blankets, straps, and blocks. But if you consider a prop to be any aid that helps you access a posture more fully, your world will widen considerably. Walls, tables, balls, books, socks, neckties, even the helping hands of a friend can all be used to deepen your exploration.

Practice nonattachment. Ideally, yoga leads us toward greater flexibility and adaptability. So don't grow so attached to your chest of yoga toys that you can't practice without them. If you use props regularly, challenge yourself every once in a while to stow them away and practice without any aids at all (that's right, not even a sticky mat). On the other hand, if you're a yoga minimalist, incorporate a few props into your practice every now and then just to explore how they might be helpful. You might be surprised by what you learn. Remember, the best yoga prop is always an open mind.

Article by :Claudia Cummins,yoga teacher in Mansfield, Ohio.

Release Tension with Camel Pose

Camel Pose turns your chest into a hump like the one on a camel's back while stretching the entire front of your body, improving your posture, and stimulating your internal organs and neck. Best of all, it's a gentle backbend that's appropriate for all levels of practitioners—even beginners!

Here's how to try it:

Kneel on the floor with your knees hip-width apart and your thighs perpendicular to the floor. Press your shins and the tops of your feet firmly into floor. Rest your palms on the back of your pelvis, with your fingers pointing down. Inhale and lift your heart as you arch back, keeping your thighs perpendicular to the floor and releasing your hands toward your feet. If you can't reach your feet without compressing your lower back, tuck your toes under and reach for your heels or reach for blocks set outside your feet. You can also keep your hands resting on the back of your pelvis for an easier backbend. Let your neck stay in a neutral position or drop your head back without crunching your neck. To come out, lead with your heart and sit back on your heels.




(oosh-TRAHS-anna)
ustra = camel

Step by Step

Kneel on the floor with your knees hip width and thighs perpendicular to the floor. Rotate your thighs inward slightly, narrow your hip points, and firm but don't harden your buttocks. Imagine that you're drawing your sitting bones up, into your torso. Keep your outer hips as soft as possible. Press your shins and the tops of your feet firmly into floor.

Rest your hands on the back of your pelvis, bases of the palms on the tops of the buttocks, fingers pointing down. Use your hands to spread the back pelvis and lengthen it down through your tail bone. Then lightly firm the tail forward, toward the pubis. Make sure though that your front groins don't "puff" forward. To prevent this, press your front thighs back, countering the forward action of your tail. Inhale and lift your heart by pressing the shoulder blades against your back ribs.

Now lean back against the firmness of the tail bone and shoulder blades. For the time being keep your head up, chin near the sternum, and your hands on the pelvis. Beginners probably won't be able to drop straight back into this pose, touching the hands to the feet simultaneously while keeping the thighs perpendicular to the floor. If you need to, tilt the thighs back a little from the perpendicular and minimally twist to one side to get one hand on the same-side foot. Then press your thighs back to perpendicular, turn your torso back to neutral, and touch the second hand to its foot. If you're not able to touch your feet without compressing your lower back, turn your toes under and elevate your heels.

See that your lower front ribs aren't protruding sharply toward the ceiling, which hardens the belly and compresses the lower back. Release the front ribs and lift the front of the pelvis up, toward the ribs. Then lift the lower back ribs away from the pelvis to keep the lower spine as long as possible. Press your palms firmly against your soles (or heels), with the bases of the palms on the heels and the fingers pointing toward the toes. Turn your arms outwardly so the elbow creases face forward, without squeezing the shoulder blades together. You can keep your neck in a relatively neutral position, neither flexed nor extended, or drop your head back. But be careful not to strain your neck and harden your throat.

Stay in this pose anywhere from 30 seconds to a minute. To exit, bring your hands onto the front of your pelvis, at the hip points. Inhale and lift the head and torso up by pushing the hip points down, toward the floor. If your head is back, lead with your heart to come up, not by jutting the chin toward the ceiling and leading with your brain. Rest in Child's Pose for a few breaths.

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Anatomical Focus
Ankles
Thighs
Groins
Belly
Chest
Spine
Shoulders
Neck
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Therapeutic Applications
Respiratory ailments
Mild backache
Fatigue
Anxiety
Menstrual discomfort
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Benefits
Stretches the entire front of the body, the ankles, thighs and groins,
Abdomen and chest, and throat
Stretches the deep hip flexors (psoas)
Strengthens back muscles
Improves posture
Stimulates the organs of the abdomen and neck
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Contraindications and Cautions
High or low blood pressure
Migraine
Insomnia
Serious low back or neck injury
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Beginner's Tip
Beginners very often aren't able to touch their hands to their feet without straining their back or neck. First, try to turn your toes under and elevate your heels. If this doesn't work, the next thing to do is to rest each hand on a block. Position the blocks just outside each heel, and stand them at their highest height (usually about 9 inches). If you're still having difficulty, get a chair. Kneel for the pose with your back to the chair, with your calves and feet below the seat and the front edge of the seat touching your buttocks. Then lean back and bring your hands to the sides of the seat or high up on the front chair legs.

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Modifications and Props
Ustrasana can be a very difficult pose for the neck, especially if your shoulders are tight. You can use a wall as a prop to protect your neck. Prepare for the pose with your back to a wall, with your toes turned under and your soles as close to the wall as possible. Exhale and lean back, as described in step 3 in the main description above. Press the crown of your head into the wall and, against this pressure, lift the shoulder blades deeper into your back. Keep your hands on your pelvis or swing them back to press your palms against the wall.

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Partnering
A partner can also help you work with your neck and head in this pose. Your partner should stand directly behind you as you perform Camel. Bring your head into a neutral position; that is, align your neck so it's neither in flexion nor extension. Have your partner support the back of your head with one hand, and press his other hand on your upper back, between the shoulder blades. He should pull the base of your skull away from the back of your neck and push your shoulder blades in the opposite direction, down the back. Let your neck grow between these two actions. Then, if you feel comfortable, have your partner carefully remove his hands and, maintaining the length in the back of your neck, drop your head back.

Healthy Red Tea - Rosselle

I am regularly drinking Roselle tea as I am so impressed by its rich Vitamin C ( higher than citrus fruits). Just pour hot water over the petals of 3 roselle flowers and you can enjoy a healthy cup of refreshing red tea.
The plant is grown locally and you are encouraged to grow them in your garden too. Do join me in our quest for better health








Rosella tea or red tea has been known in many names, Rosella tea, Hibiscus tea, Mecca's tea, and Yemen's tea.

Here are the benefits of Rosella Tea:
* Immune Boosting
* Lower blood pressure
* Normalize the sugar blood
* Regulate uric acid
* Lower cholesterol
* Healing coughs
* Good for skin, reduces wrinkles.
* Reduce overweight
* Protect from infections
* Contains Omega 3
* Regulates metabolism.


Rosella tea is rich in antioxidants, minerals, and fiber. Thus, it is believed to be able to reduce the ‘bad’ cholesterol level and to improve our skin health.

For many years Hibiscus Tea has been drunk for a wide variety of health benefits and it is thought to contribute to lowering high cholesterol, aid weight loss, strengthen the immune system and help to prevent constipation.
Hibiscus flower extract has been used in many folk remedies for liver disorders and high blood pressure.


The researchers found it contains antioxidants that are known to reduce the dangerous build up of fats inside the arteries.



Rosella is also known as Hibiscus sabdariffa, and has certain therapeutic properties and the reported benefits of using it internally, in the form of a herbal tea

Hibiscus sabdariffa benefits:

soothes colds
opens blocked nose
clears up mucous
astringent
promotes proper kidney function
helps digestion
general tonic
diuretic
helps reduce fever
Which part to use for rosella herbal tea

The outer leaves of the Hibiscus flower (also known as Natal sorrel) (calyxes - calyces) are used for making the brew.

Making rosella herbal tea

The standard way to make an infusion, unless otherwise specified, is to pour a cup of boiling water over the material to be infused, let it stand for 5 minutes, strain it, and drink it.


You could sweeten your health drink with honey, should you so require, and a dash of fresh lemon juice may also enhance the taste.


Roselle plant has been and still is considered as an AntiHypertensives (used to treat hypertension or high blood pressure), Mild Laxative (used to induce bowel movements), and Diuretic (used to elevate the rate of urination to treat drug overdose or poisoning). The Red Calyces or Sepals of this plant are used by some countries for food colorings, for flowers, for syrups, for jams, or for many different kinds of drinks. And the green leaves of Roselle can be used for salads, for curry, for teas, for lotions, for wounds, and for sores.

So, the Nutrients in one cup (57 grams) of Raw Roselle Plant without any refuse are:

- Vitamin A
- Vitamin B2, Riboflavin
- Vitamin B3, Niacin
- Vitamin C
- Protein
- Calcium
- Iron
- Magnesium
- Phosphorus
- Potassium
- Sodium
- Natural Fats
- Carbohydrates
- Calories

According to these Nutrients we can come up with these Health Benefits of Roselle Plant:

Vitamin C:
- Improves wound healing
- Prevents cells from damages
- Improves gums health
- Improves teeth health
- Improves Immune System
- Protects from free radicals
- Reduces Aging
- Lowers Risks of some Cancers
- Improves Iron absorption
- Improves Lung health
- Prevents from frequent colds
- Protects from frequent infections

Calcium:
- Maintains healthy bones
- Improves nerve function
- Improves muscle function
- Supports Healthy blood clotting
- Reduces feet tingling
- Reduces hand tingling
- Lowers chance of retardation in children
- Reduces chance of bone deformities
- Reduces feet numbness
- Reduces hand numbness
- Improves teeth health

A Yoga Retreat in Sabah - 20 to 22 May 2011

Swami Nitya





The Himalayan international Institute of Yoga Science & Philosophy organised a Yoga Retreat,ith the theme "Yoga for Self Awareness" in Kundasang for about 60 participants.

Voo , Vun Fui and I attended the retreat. This Yoga centre focus on meditation and all the yoga asanas are deemed as preparation for the body for meditation. The long periods of seating on the floor for lectures, asanas and group meditations were very taxing on our body, especially on the spine for the 3 of us. This is mainly because
we only practice yoga for the physical exercise ONLY and have not done meditation.



The main speaker was Swami Nityamuktananda Saraswati, a British resident of German descent.A swami is a Yogic monk and is not bounded by Hinduism or Buddhism.A swami has taken a vow of obedience to the "HIGHER SELF" and has opted OUT OF SOCIETY
www.athayoga.info

A.SWAMI gave a series of talks on Self Awareness as follows:-
1.Our mind is all powerful and can manifest to the body eg through dreams. Everything that happens to the body happens to the mind first. We need to be AWARE of our body.
2.Our emotions and experiences in our lives are the memory files in our brain. We are the product of other peoples 'opinions, a bundle of past experiences.
3. Light is constant ie it is the same and des not change. Our eyes cannot perceive the frequency and so we do not see light at night ! Change is the only other constant in our life.
4.Behind all of us are the higher self but we live in the little self.We are all connected to the ONE higher self.So we are all the same in this ONE light.

How do we change?
We can write down all the negative experiences and habits that we want to forget in a piece of paper and then burn it.

How do we find ourselves?
Through self awareness.
Practice a 2 min breath awareness daily. Just be quiet and concentrate only on your breath.

Talking to your body?
use love and not agggression when you talk to your body eg when you want to heal yourself from a sickness.

Datin Judy
We enjoyed all our sessions with Datin Judy, a very lively, warm and charismatic teacher.


B.Hatha Yoga By Datin Judy
1.Stretching before Asana.
a.Lie on the floor to stretch the body- interlock fingers above the head and walk the upper body to the R, then followed by lower body as you walk the heels to the right. reverse.
bend both knees to chest and push to the right, then left.
b.Stand and do the Butterfly twisting - focus on one point in front and twist your waist side to side.
Roll right shoulder to the back and grip your right wrist with your left hand. Tilt your head to the left.
Hand criss crossing in front using 3 different palm positions - facing each other, facing up and down

2.Mermaid Pose
Sit on the floor and bend both knees pointing to the right. Cross left ankle over right. Look to the right. Extend right arm straight up & bring it down by placing elbow on the floor. Use left hand to pull left ankle to the back (feet not higher than left knee). then adjust the hold on ankle as you swing left leg forward and straighten to go across the body towards the chest.
Repeat for other leg.

Datin also taught us various poses like the Dolphin, The Lion, and poses for the Shoulder.

A Yoga Workshop With Jani in Sabah - 9 July 2011

Jani Jaatinen



http://janijaatinen.org
Vun Fui and I attended a small workshop (6 participants) in Core Fitness, City Mall in Kota Kinabalu.

In this workshop, we studied standing poses and how it can be divided them into 4 groups. The standing poses teach and allow us to move the spine in all directions : forward extensions, back extensions, side to side extensions, and lateral, or twisting motions. This prepares the body for all categories of asanas. Standing poses are beneficial for strengthening of the legs, hips opening and improving sense of balance.

Most of the technique taught are familiar to us but it is always good to reinforce our knowledge:-
1.Before bending, we should LENGTHEN the spine, not the arch the back and to use our core muscles to move into our positions.
2.Shoulders should be open and neck relaxed.
3.Where necessary, Tail bone is tucked in so as to prevent arching of the back.
4. Stabilize the hip before twisting the upper body as in revolved triangle pose.
5. To stop the asana where there is pain. To move into the pose up to the level before you feel any pain. Avoid these poses and practice alternative poses instead.Strengthen the area first before assuming the specific asana after a time lapse.

Standing Poses- Forward Bends,Side bends,Warrior 1,2,and 3, Triangle and Reverse asanas incorporating the twisting of the spine.
Seated Poses - Forward Bends,Seated Naukasana, Seated Twists,
Supine Poses -Bhujangasana, Darulasana, Bridge.
Inversions - Halasana,Sarvangasana and Sirhasana



Profile:-
Since year 2000, Jani Jaatinen started exploring yoga with Janne Kontala, a friend of his as well as lifelong teacher. He has been practicing everyday for over 10 years and he has integrated those spiritual practices as big part of his life. Jani's passion and commitment in yoga had brought him the privilege to receive extensive yoga training from various international teachers, such as Cle Souren, B.N.S. Iyengar, Dwarka Das, Yogi Sachi, and Brahmacari Rudradev.

Jani has been featured in Ananda Yoga, a local yoga magazine in Finland for his work. He has been teaching Astanga Vinyasa, Iyengar and Hatha yoga full time in Helsinki, Finland. Jani also teaches private, corporate, and in-home yoga classes. Known for sharing his love and knowledge of yoga in a clear, dynamic and generous manner, he receives invitations to teach and conduct workshops in Croatia, Estonia, India, Malaysia and Indonesia occasionally.
Jani's dedication and devotion for yoga is a true inspiration for everyone who has the chance to study yoga with him!