YOGA POSTURES: Heart Space Yoga – Early 2nd Trimester Prenatal Practice by Krista Bromfield
February 8, 2012 by Krista
Filed under •-Headline, Classes and Workshops, Conscious Parenting, Family & Relationships, Health & Well-being, Meditation, Yoga
Yoga is a safe, empowering and relaxing way to prepare for labour and birth. It can help releive the aches and pains associated with changing pregnancy posture, build strength and stamina and maintain a healthy range of motion for the spine, hips and shoulders. The practice of yoga focuses on breath awareness paired with thoughtful movement of the body through poses or ‘asanas’. In this way yoga perfectly compliments preparation for birth and caring for a new baby. If your first trimester involved queasiness, nausea or dizziness it may have been difficult to exercise at all let alone start a yoga program. It is best to wait until these conditions subside before you begin your prenatal yoga journey. It is also very important to get your physician’s consent before starting any exercise program when you are pregnant. The following sequence is a gentle prenatal yoga practice that can be done safely throughout pregnancy. Always listen to your body and do what feels right for you! Namaste Mamma’s!
OPENING MEDITATION: Sit on a folded blanket or meditation cushion. Root through your pelvis and lengthen your spine, drawing your shoulders down and back. Bring one hand to your heart and the other to your baby. Start to breathe in and out through your nose (if nasal passages are not clear you can breathe through your mouth). Draw the breath in and down to where baby is feeling your belly expand three dimentionally. Imagine you could deliver oxygen and prana (vitality, the life force) right to your baby with your breath. Continue this for up to five minutes and then sit quietly for a moment.
COW/CAT & PELVIC ROCKING: Make your way onto all fours in table top position. Place a blanket under the knees if they are sensitive (you can also come to fists is wrists are sore). As you inhale, gently lower your belly towards the floor (spinal extension) tilting your pelvis so your tailbone lifts up as you gaze forward. Be mindful not to over arch the low back especially as baby grows. As you exhale press into your hands, tuck your tailbone under and round out through your spine (spinal flexion). Repeat for 10 breaths. This pelvic rocking action increases mobility in the low back and pelvis and can help releive low back pain during pregnancy. Always move mindfully and gently in a range of motion that feels good for you and your stage of pregnancy!
TAIL WAG: Return to the table top position. Imagine you have a long lizard tail and start to wag it from side to side. As you wag it to the left, press into your right palm and gaze over your left shoulder to look at your imaginary tail. Feel a light stretch in the right side body. As you wag your tail to the right, press into your left palm and gaze over your right shoulder to look at your imaginary tail. Feel a light stretch in the left side body. Continue to sway the hips side to side 10 – 20 times. This action creates space between the pelvis and ribs for baby and increases pelvic and low back mobility. It is great for releiving low back pain even during labour!
SUPPORTED SQUATTING POSE: Step the feet a bit wider than shoulder width apart and squat down with the support of a bolster, blankets or cushions under the pelvis. Make sure you have enough support that the knees, hips, ankles and belly are comfortable. You will feel a stretch in the hips, inner thighs and groins. Opening the muscles that surround the hip joint is an excellent preparation for labour! Bring hands to prayer and let elbows gently apply pressure to help open inner thighs a bit more. Hold for 5 – 10 breaths. The squat can be used with breathing exericses to bring awareness to the pelvic floor and birthing muscles. This pose is also a natural birthing position! (If you have symphysis pubis pain or hemorrhoids you might want more support for your squat ie. more bolsters, blankets, cushions and do not squat down as low!)
HIP OPENER WITH A TWIST: Bend your left knee out to the side and place your left foot flat on the mat. Stretch your right leg out and energize it by dorsi flexing the ankle (draw toes toward the shin) and engaging your quadricep (right knee cap lifts). Make a stop sign with your left hand and gently press the left elbow against the left inner knee to open the left hip and inner thigh. Place your right hand behind your back on the mat. Inhale to a long spine and then exhale to gently gently rotate the heart to the right and gaze over the right shoulder. As baby grows, be mindful to twist from the heart and not the low or mid belly. This pose continues to open the hips and gently rotates the spine in a healthy range of motion. Keep the spine long and root the pelvis as you inhale, gently rotate from the heart on the exhale. Hold for 5 – 10 breaths and repeat on the other side.
Krista Bromfield is a senior teacher at Balanced Life Yoga, a RYT, Can-Fit-Pro PRO Trainer, Mom and Auntie. She has an Honors Degree in Kinesiology and Education, and is the lead Anatomy Instructor for the Balanced Life Yoga Teacher Training Programs. Krista teaches a variety of classes including Power Yoga, Partner Yoga, Kids Yoga, Yog-ahhh, Prenatal Yoga, Stroller Fitness and Mom and Baby Yoga Bootcamp. She also leads Prenatal Yoga and 2UNITE Partner Yoga Teacher Training Certifications. http://www.balancedlifeyoga.ca/
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Heart Space Yoga ~ Living Your Yoga by Krista Bromfield
There is a lot of talk this time of year about New Year’s Resolutions and making changes in our lives – maybe you are working with a Sankalpa (a Sanskrit word meaning ‘determination’ or ‘will’) which is a ‘yogic intention’ of sorts. This year I have decided to put my heart into ‘Living My Yoga’. Early on my yoga path I learned that if I fight with my husband, swear at ten people from my car while driving and rush in frustration on my way to yoga class that the positive effects of my post savasana bliss are pretty much,…
Why Your Intellect Is An Obstacle to Yoga by Ed and Deb Shapiro
Although it has its roots in Hinduism, yoga transcends the limitations of religion; it stands alone. Yoga means union; it is waking up to the beauty both within ourselves and realizing the sacredness of all life. And it is the expression of love: loving yourself and others, which frees us from a chaotic mind, negativity and neurosis…
READ: Heart Space Yoga ~ Hip for the Holidays by Krista Bromfield
December 7, 2011 by Krista
Filed under •-Headline, Classes and Workshops, Yoga
In the world of yoga the hips are often referred to as the ‘junk drawer’ because they can store a lot of baggage, old relationship energy and make us ‘stuck in our ways’ if they are not balanced. Energetically when the chakra associated with hips (known as Svadhishthana Chakra) is balanced – we can easily ‘go with the flow’, accept change in our lives and get our creative juices flowing. On a physical level, the hips are quite literally ‘Grand Central Station’. Tightness, weakness or muscle imbalances in the hips can affect the joints, muscles and bones below (such as knees, ankles and feet) and above (such as the shoulders and neck).
This holiday season, practice the sequence outlined here to bring strength, balance and stabilty to the hips and the surrounding muscles and tissues. All you need is a wall, a block and non-slip mat. Begin by practicing a few rounds of your favorite Sun Salutations (here is a basic one if you would like to follow along) to create some heat and warm up the body. Then practice the four poses demonstrated below. End your practice with Savasana (the longer the better – so take a 5 minute Savasana if time is short – a 20 minute one if have a bit longer – your body and mind will thank you!).
Align the short edge of your mat with the wall. Standing approximately a leg length away from the wall, raise your left leg up until it is parallel to the floor and place your left foot flat against the wall with the toes pointing up. Your right leg should be directily underneath you. Check in with your pelvis to make sure it is in a neutral position (you will probably have to ‘untuck’ your tailbone a bit to bring your pelvic bowl into a balanced position). Lift your pelvic floor and draw your belly button in and up. Inhale to reach arms up overhead so there is a straight line through wrists, ears, shoulders, hips, knees and ankles. Exhale to release shoulders down and back. Hold for 5 breaths.
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Release your arms and walk your left foot over a few inches to the right. Your right foot and body does a quarter turn clock wise as you open up the adductors (inner thigh muscles) of the left leg. Your right leg is underneath your pelvis (not out to the side) and the hips are as level as possible. Find your balance, lift your pelvic floor and draw your belly button in and up. Inhale to reach your arms overhead, exhale to draw shoulders down and back. Hold for 5 breaths.
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With the support of a block under your right arm, transition into Half Moon Pose. Your left foot will do another quarter turn clock wise against the wall so the toes now point forward and the right foot on the floor will turn so the toes point away from the wall. Open up the hips so the left hip stacks on top of the right. Lenghten both sides of the torso equally and reach your left arm up on an inhale, exhale to press equally into both of your feet and your right hand. Hold for 5 breaths.
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Do one final quarter turn to face the mat. Bring your left hand to the block and square your hips to the floor. Your left toes will now point down the wall as you internally rotate your left thigh and square your hips to the floor. Your left leg should be parallel to the floor and your torso long and parallel to the floor as well. Press into the block with both hands to lift the chest and shoulders. Hold for 5 breaths.
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Repeat the entire sequence on the other side!
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Krista Bromfield
Krista Bromfield is a senior teacher at Balanced Life Yoga, a RYT, Can-Fit-Pro PRO Trainer, Mom and Auntie. She has an Honors Degree in Kinesiology and Education, and is the lead Anatomy Instructor for the Balanced Life Yoga Teacher Training Programs. Krista teaches a variety of classes including Power Yoga, Partner Yoga, Kids Yoga, Yog-ahhh, Prenatal Yoga, Stroller Fitness and Mom and Baby Yoga Bootcamp. She also leads Prenatal Yoga and 2UNITE Partner Yoga Teacher Training Certifications.
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No matter how many good deeds you do or the many profound and intelligent thoughts you have or words you may say, what people will remember most about you is how you made them feel. If you really want to be loved by others, it is helpful to learn ways to make others feel good…
Why Your Intellect Is An Obstacle to Yoga by Ed and Deb Shapiro
Although it has its roots in Hinduism, yoga transcends the limitations of religion; it stands alone. Yoga means union; it is waking up to the beauty both within ourselves and realizing the sacredness of all life. And it is the expression of love: loving yourself and others, which frees us from a chaotic mind, negativity and neurosis…
VividLife Recommends- Upcoming Social Media Boot Camp for Authors
December 6, 2011 by VividLife Editorial
Filed under •-Headline, Classes and Workshops, Events, Social Media
If you are an Author or are considering writing a book, then you really want to check out this upcoming webinar offered by LileStyle Productions, LLC.
It’s a Social Media Boot Camp for Authors!
Tuesday, December 20, 2011 from 2pm – 3:30pm Eastern (11am – 12:30pm Pacific)
During this webinar you will learn Why Facebook and Twitter work and how you can use them to build an audience and keep them engaged with you and your message.
Here is an overview of the presentation:
1. Understanding how people interact with Facebook.
2. Why Facebook works to drive engagement with your message.
3. A brief tutorial about setting up your Facebook Page.
4. Understanding how people interact with Twitter.
5. Why Twitter works to drive engagement with your message.
6. What’s with Google+ and whether you should be putting yourself there.
7. Why it’s important to listen to social media.
8. Learn how to use promotions and advertising to build up a following.
Click Here to Learn More=====>
About your Presenter:
When Angie Lile was in the second grade, she was constantly writing sentences during recess time…
“I shall not talk in class”
“I shall not talk in class”
“I shall not talk in class”
Even at a young age she was embracing her love for communicating messages. It’s no surprise that Angie has found her way into the hearts of some of the world’s most profound spiritual authors which have given her the responsibility of amplifying their messages to people all over the world.
Using the video skills she acquired from the New York-based Food Network coupled with her years of social media expertise, Angie has grown her business to include many more writers, while she continues to expand on her social media training.
Each year Angie attends Social Media Seminars led by the World’s most successful Social Media leaders in Industry Marketing. She has learned Twitter tactics from Guy Kowasaki and some really great Facebook strategies from the experts who handle Hallmark, Southwest Airlines and Sprint.
Many hours are spent each day pouring over social media news about trends and disasters, making her a literal Maven on the subject. All of her friends agree that if you mention Social Media in Angie’s presence, you might not get her to shut up!
Along with managing accounts for several authors and for VividLife.me, Angie has provided Social Media advice to some of the world’s top Authors including: Neale Donald Walsch, Author of Conversations with God and other New York Times best-selling books; Hay House Author Doreen Virtue who has written over 20 books about Angels and Spirituality; and Ghost Whisperer’s Producer and World Famous Medium, James Van Praagh just to name a few.
Here is what Neale Donald Walsch has to say about Angie’s expertise:
“Angie Lile knows the Social Media world inside and out, making it not necessary for me to. I have been able to focus on my life’s work, knowing I’ve got Angie behind me. Using the combined tools of CWG’s wonderful insights and Angie’s remarkable expertise, a wide and continuously enlarging audience has been able to be satisfied in their search for this message. When I was young, those with something to say had to find their audience. Today our audience is trying to find us. Angie’s genius is to render my message easily findable and visually accessible. All I have to do is source the material. For me this is heaven, because I don’t want to have to know all that Angie knows in order to get done all that I want to get done. Do you suppose that ‘Angie” is short for ‘Angel’?”
Click Here to Learn More=====>
EXPERIENCE: A THREE DAY SPIRITUAL SURVIVAL RETREAT
November 26, 2011 by VividLife Editorial
Filed under •-Feature, Arts & Entertainment, Classes and Workshops, Events, Journeys, Personal Growth, Spiritual Retreats, Spirituality, Travel
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We would like to personally invite you to a 3 day Spiritual Awakening retreat like no other at the Award Winning Grail Springs Retreat Centre
Everyone has a story, a journey and an inner truth. Join myself ~ Shayne Traviss and Sharon Quirt as we present an inspirational weekend of workshop which could catalyze a personal awakening like no other…
A three day journey in Surviving the human experience as a spiritual being with the inspirational Shayne Traviss, Yogi and creator of VividLife.me and Spiritual Coach, Hay House Author and radio host Sharon Quirt!January 27th to 29th 2012
We look forward to meeting you, Shayne Traviss & Sharon Quirt |
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Spiritual Survival
A journey to surviving the human experience as a spiritual being
Experience this three day journey into surviving the human experience as a spiritual being at the award winning Grail Springs Retreat Centre in the mineral capital of the world ~ Bancroft, Ontario
Using the three R’s of Spiritual Survival, best-selling Hay House author and Spiritual Counselor, Sharon Quirt and Yoga Instructor and founder of VividLife.me , Shayne Traviss will guide you on a journey of Revisiting , Reframing and Redesigning your life so that you can live a life with true Spiritual Happiness.
Spiritual Survival is about learning to use the three R’s in recycling in a new way. You will learn to Revisit, Reframe and Redesign your life, to step out of the darkness of your story and into the light of your spiritual truth. Using the lessons learned you will be able to redesign a life filled with spiritual happiness.
All of us have a story, a journey and an inner truth. This retreat will provide you with the keys to true healing and offer you the wisdom to learn from your story and redesign the life you were born to live!
RETREAT PACKAGES STARTING AT JUST $485 A SAVINGS OF 25%
INCLUDES…
Entrance to Spiritual Survival Workshops PLUS
Spa Included: Classes & Activities:
Facilities:
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Retreat ItineraryFriday
Saturday
Sunday
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EXPERIENCE: Global thinker, futurist, author, and extra-ordinary woman, BARBARA MARX HUBBARD in Toronto
October 31, 2011 by VividLife Editorial
Filed under •-Headline, Classes and Workshops, Conferences, Events
Keynote Teacher at the Birth 2012 – Co-Creating a Consciousness Shift event.
Friday,Nov. 4 and Saturday, November 5, 2011
Unity Church, 173 Eglington Ave. W.
Full conference ticket: $175 includes lunch on Saturday if pre-registered
Friday only: 7 p.m. to 9:30 p.m. - $35
Saturday only: 9:30am to 5:30pm – ticket $140 includes lunch if pre-registered
Register at http://www.gaiacentre.org/birth2012
or call Gaia Centre, Carol Kilby, at 705-754-2427
or e-mail info@gaiacentre.org
WHY YOU WANT TO EXPERIENCE BARBARA and the BIRTH 2012 EVENT:
Catch the hope! Barbara Marx Hubbard , founder of Foundation for Conscious Evolution, Institute for Global New Thought, and “the most informed futurist on the planet.” Buckminster Fuller inspires a hopeful and positive vision of what we are becoming. Her books and films acknowledge our personal and social potential when we follow our vocational arousal and tap into our own regenerative powers!
Gain clarity! You have a part in the global shift toward a resilient future.
Get excited! Take home empowering ideas, connections and ways to birth your creative ideas.
Experience the mystery! Feel the synergistic convergence of needs and resources, crisis and opportunities, unknowns and visions driving this evolutionary moment.
Find your power! Co-create clear intentions for a future that works for the whole Earth community.
