FIRST CLASS SATURDAY May 4 2013

Campus Life Yoga Health and Wellness Sessions

The outdoor balcony provided by Ross University School of Medicine Dominica provides an extraordinary nature experience.

We breathe pure clean oxygenated air; we listen to the calls of exotic birds; the breezes provide a cooling relief from the warmth of a tropical day; we view pelicans, mountains, sea going vessels and glorious sunsets as the sparkling Caribbean Sea rolls onto shore right under the balcony.

Connect with your inner awareness; find the mind, body, breath connection; practice mindfulness in a variety of ways.

Release/prevent tightness and tension that can build in the physical body when working at a desk.

Ease stress; promote feelings of well-being; improve brain function.

Build balance; core strength and functional fitness.

Increase strength; improve flexibility and enhance brain performance.

Join us! Practice yoga in harmony with the sea; listen to the sounds of the sea; find the wave like quality of the breath.

MONDAYS AND WEDNESDAYS

4:00 PM TO 5:00 PM – Beginners Hatha Yoga

5:00 PM TO 6:00 PM – Intermediate Hatha Yoga

6:00 PM to 7:00 PM – Cardio Vinyasa Flow Yoga

SATURDAYS

9:00 AM to 10:30 AM – Beginners Hatha Yoga

10:30 AM to 12 NOON -  Intermediate Hatha Yoga

12 NOON TO 1:30 PM – - Cardio Vinyasa Flow Yoga

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Ross University School of Medicine Weekly Classes provided by Rainbow Yoga

Stress has very negative effects on our brain potential!

Adversely affecting brain function, especially memory by: damaging the hippocampus; interfering with the function of neurotransmitters; diminishing the glucose reaching the hippocampus, causing a temporary impairment of memory retrieval; and contributing to sleeplessness.

Imagine what happens to students who stress out when they’re studying around exam time. Since a certain amount of stress can be beneficial the key is stress management not stress elimination.

Yoga is one of the most effective stress management techniques available today. After 40 years of practice I am still amazed by the sense of well being and calmness that springs forth every time I practice.

Studies confirm that yoga releases stress.

Boston University found that brain scans of yoga practitioners showed a healthy boost in levels of the neurotransmitter gamma-aminobutyric acid (GABA) immediately after a yoga session.

The Jefferson Medical College and the Yoga Research Society, found a significant drop in cortisol levels after a single yoga class.

Participating in a Rainbow Yoga Class you will be reaping the benefits of most of the stress management therapies popular today and listed below as well as a few scientifically proven stress managment techniques that have yet to become commonly utilized anywhere but during yoga practice.

Controlled Deep Breathing ….. one of the most basic tenants of yoga practice is mindful breathing. The breath control techniques practiced in a typical class elicit something called ‘the relaxation response’. Medical students who participated in a deep breathing study reported decreased test anxiety, nervousness and self-doubt. They also believed it enhanced their concentration, helped them academically and would help them as a physician. Some breath techniques unique to yoga practice such as The Alternate Nostril Breath and The Unilateral Breath have been scientifically proven to release stress and improve verbal and spatial memory.

Flexibility Training ….. yoga is reknowned for the flexibility benefits, this unique method of stretching has been proven to be the most effective. Yoga stretches release the stress that can manifest in the body by gently releasing tension from the large muscle groups – thereby flushing all parts of the body and brain with fresh blood, oxygen, and other nutrients.  

Strength Training ….. the body is strengthened in a non-invasive holistic manner in yoga resulting in strong yet flexible muscles. Physiologically a  weight bearing workout raises the levels of dopamine and serotonin – two chemicals in the brain known as neurotransmitters. These are the two that are most related to depression.

Cardio Workout ….. sun salutations, cardio flow and vinyasa flow provide low impact cardio benefits within the practice of yoga. The mindful movement promoted in yoga encourages participants to be body honest and prevent injuries while finding the flow. Aerobic training lowered cardiovascular activity levels during psychological stress and recovery in healthy young adults in a study published in Psychophysiology (2004).

Progressive Muscle Relaxation ….. this mindfull release of the tightness and tension in the body by tensing and releasing the muscles conciously is often practiced at the beginning and end of  a hatha yoga class. During a Harvard Medical University study this therapy; also called Systematic Muscle Relaxation was proven to release stress.

Guided Relaxation ….. concious relaxation of each area of the body with the mind. Recomended by

was proven to be an excellent stress management technique. [v]

Creative Visualization …..  visualizing a calming scene; place object or thing; this technique is often used in the final relaxation of Rainbow Yoga classes.

This technique is recommended by the Mayo clinic as an effective programme for relieving stress.[vi]

 Mindfulness …. being present and in the moment is a core concept in the lifestyle of yoga. Rainbow Yoga encourages mindfulness in all life’s paths.

A Mindfulness-Based Stress Reduction Study [vii] (MBSR) on medical students concluded MBSR can be an effective stress management intervention. 

 Meditation …..  yoga is a form of meditation as participants are encouraged to focus on the moment and observe the body and the breath from within. Researchers at Harvard, Yale, and the Massachusetts Institute of Technology have found that meditation can alter the physical structure of our brains. [viii]

Bi-lateral eye movements

If you suffer from acute anxiety and it is your first yoga experience, try a gentle beginners or restorative yoga class with a slow paced, slow breathing exercise programme. As fitness levels increase any yoga class can bring the mind into a state of calmness and relaxation.

Always check with your doctor before starting any new healthy lifestyle program. Contact Rainbow Yoga for workshops and classes. rainbowyoga@yahoo.com

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[i] Stress And Your Brain; University Of Texas Medical Branch Of Galveston

[ii] Study Finds Yoga Associated With Elevated Brain Gaba Levels; Boston University

[iii] The Influence Of Classical Yoga Practices On Plasma Hormone Levels In Humans; Ongoing Study; Supported By The Jefferson Myrna Brind Center Of Integrative Medicine And Yoga Research Society; Presented at The Endocrine Society’s 85^th Annual Meeting In Philidelphia

[iv]  A Longitudinal Study Of Students’ Perceptions Of Using Deep Breathing Meditation To Reduce Testing Stresses; Southern Illinois University School Of Medicine

[v] The Evaluation of a Mind/Body Intervention to Reduce Psychological Distress and Perceived Stress in College Students; Mind/Body Medical Institute, Harvard Medical School

[vi] Relaxation Techniques; Mayo Clinic

[vii] The Evaluation of a Mind/Body Intervention to Reduce Psychological Distress and Perceived Stress in College Students; Teaching And Learning In Medicine; Volume15, Issue 2 April 2003,  pages 88 – 92

[viii] Harvard University Gazette

“FLOW is a state of concentration or complete absorption with the activity at hand and the situation. The idea of FLOW is identical to the feeling of being in the zone or in the groove. The flow state is an optimal state of intrinsic motivation, where the person is fully immersed in what he or she is doing. This is a feeling everyone has at times, characterized by a feeling of great absorption, engagement, fulfillment, and skill—and during which temporal concerns (time, food, ego-self, etc.) are typically ignored.” ~ Mihaly Csikszentmihalyi; PHD Psychology; former head of the department of psychology at the University of Chicago In his seminal work, Flow: The Psychology of Optimal Experience,

Flow, involves conscious concentration on a defined area of attention to the point where nothing else seems to matter. Those who practice yoga call it the “bliss” state; athletes refer to it as “being in the zone,” religious mystics as being in “ecstasy,” artists and musicians as “aesthetic rapture.”

When in the “flow” time flies by. Awareness of the moment overtakes awareness of the past or future. It is the full involvement in the flow, that can truly enhance our quality of life.

We can be happy experiencing the pleasures of life:  warm sunshine, a serene relationship, but this kind of happiness is dependent on favourable external circumstances. The happiness that follows flow is of our own making, and we can return to those feelings over and over.

Discover the joy of a Rainbow Yoga Cardio Yoga Class. During our cardio flow classes we build a flow of exercises that are linked together with the breath. This meditative vinyasa changes every class to improve functional fitness. The goal is to enter the state of ”flow” while working the entire body in a balanced and body honest way.

Find the flow! with Rainbow Yoga

 

These gatherings are so much fun! We cook together; practice yoga together; discuss green living; appropriate technology; sustainable living; herbal medicine; whatever is scheduled.

During this second half of the 3rd session of our 10 session program we covered the following curriculum components.

The Techniques of Yoga

* The Mind Body Breath Connection - Finding the connection there is between the mind body and breath and utilizing it to enhance the quality of our lives.

* The Body Honesty of Yoga – Developing our introspection to maximize our workout and prevent injuries while practicing yoga postures.

The Mindful Breath of Yoga 

We reviewed the Breath Awareness Techniques; The Breath Control Techniques; the 3 Part Yoga Breath and The Counted Breath – Modulation. Then we explored a new way to manipulate our breath.

* The Counted Breath – Retention – We continue developing our breath control through the manipulation of the pauses of the breath.

 The Mindful Movements of Yoga 

Forward Bends – we explore the benefits; the mechanics; as well as tips for teaching Forward Bends; taking an in depth look at over 30 variations of forward bending from  over 8 different base positions.

Foot Exercises – we continue adding to our repertoire of foot therapies and movements; secure that at the end of this program we can improve the functional fitness of our students ankles and feet.

Hand and Wrist Exercises – we study the Technique of Hand and Wrist Exercises – the area; the movements the benefits and the; taking an in depth look at our first of 15 different wrist exercises we will cover over the 2 years.

THE TEACHING OF YOGA

The Methodologies of Teaching Yoga – We reviewed Verbal; Visual; Imagery; Mathematical and Anatomical Cues; the differences between them and the ways they can benefit the students in finding the poses.

The Business of Yoga – We demonstrated how the knowledge we are learning can be utilized in Workshops; Corporate Yoga Programmes; Weekly Yoga Classes and Private Therapeutic Sessions.

ANATOMY FOR YOGA

The Joints and Their Movements – We looked at where the different Types of Joints (Ball and Socket; Hinge; Saddle; Ellipsoid; Pivot; Gliding) are located in the body as well as well as what movements they are capable of. We looked at Arthritis of the Joints and what can be done to alleviate the effects of this challenge.

 

 

To open the day we practiced yoga looking at the poses and techniques from a teachers and a students point of view. I introduced Yoga with Weights to participants and the potential benefits of that type of yoga.We had the additional opportunity of learning the precise movements that were safe for possible compression in the lower spine and how to diagnose where along the spine the problem might be. Our focus was on all the variations and classifications of Back Bends: Seated; Standing; Hands and Knees; Prone; Supine and Side Lying.

Then we studied anatomy for a few hours. We are so blessed to have such a knowledgeable Anatomy Teacher. We joined Arianne Magloire; a certified Physiotherapist in drawing and feeling the different types of joints in our body and the movements they are capable of.

We cooked a Caribbean Plant Based Coconut Ital for lunch. With real brown/whole grain rice, lentils and other vegetables to  ensure we have a wide spectrum of colours in our food. We discussed the most healthy cooking utensils to use including the benefits of cast iron pots and the potential side effects of aluminium pots. We were initiated to the European Three Kings Holiday and our dessert was a traditional cake with one king hidden in it; the person who got was chosen to wear a crown!

During lunch we discussed the environmental and health ramifications of Geo Thermal Electricity.

After lunch we had a short introduction to Gyrokenesis

We closed with a Cardio Flow Yoga Class incorporating an ancient Taoist Breath. We looked at poses good for Sciatic Challenges and ways to build a flow of yoga poses to facilitate a cardio workout and a sweat.

We bade each other good bye with the next meeting to look forward to.

Oh joy!

FIRST CLASS SATURDAY January 5 2013

Practice yoga in harmony with the sea; listen to the sounds of the sea; find the wave like quality of the breath.

Connect with the inner awareness; find the mind body breath connection; release tightness and tension physically and mentally.

Increase strength; improve flexibility and enhance brain performance.

Experience yoga with a highly trained yoga teacher.

MONDAYS AND WEDNESDAYS

4:00 PM TO 5:00 PM – Beginners Hatha Yoga

5:00 PM TO 6:00 PM – Intermediate/Experienced Beginners Hatha Yoga

6:00 PM to 7:00 PM – Cardio Vinyasa Flow Yoga

SATURDAYS

9:00 AM to 10:30 AM – Beginners Hatha Yoga

10:30 AM to 12 NOON -  Intermediate/Experienced Beginners Hatha Yoga

12 NOON TO 1:30 PM – - Cardio Vinyasa Flow Yoga

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For more details Weekly Classes Ross University School of Medicine

Dr. Bali

Teaching Yoga for over 40 years

http://drbali.ca/projects/oncology-research/

Just completed first session of yoga teacher training.

What a fun and informative gathering. I was was so involved I did not take one picture – next time!

In covering the Spectrum of Yoga we studied:

SUBJECT: THE SPECTRUM OF YOGA

Topic: The Overview of Yoga

The Defining of Yoga

The Meaning of ‘Yoga’

The Languages of Yoga

The Traditions of Yoga

The Techniques of Yoga

 

Topic: The Techniques of Yoga

The Mindfulness of Yoga

The Mindful Breath of Yoga

The Mindful Movement of Yoga

 

Topic: The Mindfulness Techniques of Yoga

Sub Topic: Relaxation Techniques

Progressive Muscle Relaxation

Guided Relaxation

 

Topic: The Mindful Breaths of Yoga

3 Part Yoga Breath

 

Topic: The Mindful Postures of Yoga

Sub Topic: Relaxation Poses

Relaxation Pose Supine

Relaxation Pose Prone

Relaxation Pose Side Lying

Relaxation Pose Seated

 

Sub Topic: Mountain/Base Poses

Mountain Pose Supine

Mountain Pose Prone

Mountain Pose Side Lying

Mountain Pose Seated

Mountain Pose Quadruped

Mountain Pose Standing

 

Pelvic Tilt

 

Topic: The Lifestyle of Yoga

Sub Topic: The Nutrition of Yoga

Caribbean Plant Based Diet

 

SUBJECT: THE TEACHING OF YOGA

 

Topic: The Methodologies of the Teaching of Yoga

Teacher Best Practices

Learning Modalities

 

Topic: The Teaching of the Techniques of Yoga

Teaching the Mindfulness of Yoga

Teaching the Mindful Breath of Yoga

Teaching the Mindful Movement of Yoga

 

SUBJECT: THE PHYSICAL ANATOMY PHYSIOLOGY AND KINESIOLOGY OF YOGA

 

Topic: Orientation to the Body

Anatomic Planes and Sections

Terms of Position and Direction

I will keep you updated as we dance through this program together.

 

Stress is a normal psychological and physical reaction to the demands of life. Your brain comes hard-wired with an alarm system for your protection. When your brain perceives a threat, your body releases a burst of hormones to fuel your fight-or-flight response. When the threat is gone, your body returns to normal. Unfortunately, the nonstop stress of modern life means that your alarm system rarely shuts off. ~ Mayo Clinic Staff

Yoga is one of the most effective stress management techniques available today.

Boston University School of Medicine found that brain scans of yoga practitioners showed a healthy boost in levels of the neurotransmitter gamma-aminobutyric acid (GABA) immediately after a yoga session.

 The Jefferson Medical College and the Yoga Research Society, found a significant drop in cortisol levels after a single yoga class.

Participating in a typical yoga class you will be reaping the benefits of most of the stress management therapies popular today and listed below – as the majority derive from yoga.

 Controlled Deep Breathing ….. The deep breathing in a yoga class elicits something called ‘the relaxation response’. Focusing on the expansion of the breath, the sound of the breath, the release of the breath, and the length of the breath while inhaling and exhaling evenly and smoothly helps to gently but effectively switch attention from feelings of anxiety to feelings of relaxation. Once learned, the deep breath can be used anywhere, anytime, to reduce the severity of a panic attack, to calm the mind, or to cope with a challenging situation.

Medical students who participated in a deep breathing study reported decreased test anxiety, nervousness and self-doubt. They also believed it enhanced their concentration, helped them academically and would help them as a physician.

Stretching ….. Yoga stretching releases the stress that can manifest in the body by gently releasing tension from the large muscle groups – thereby flushing all parts of the body and brain with fresh blood, oxygen, and other nutrients. Many of the exercises in a typical yoga class are designed to release tightness and tension in the body.

Progressive Muscle Relaxation ….. Rainbow yoga classes often start and end with progressive muscle relaxation.

During a Harvard Medical University study this therapy; sometimnes called Systematic Muscle Relaxation or Autogenic Relaxation was proven to be an excellent stress management technique.

Guided Visualization ….. Guided visualization techniques are utilized in the final relaxation of many yoga classes. 

 They are recommended by the Mayo clinic as an effective programme for relieving stress.

Mindfulness …. Yoga encourages mindfulness in many ways, for instance through body scans or encouraging inner body awareness.

 A Mindfulness-Based Stress Reduction Study (MBSR) on medical students concluded MBSR can be an effective stress management intervention. 

Meditation ….. Practicing yoga is a form of meditation as participants are encouraged to focus on the moment and observe the body and the breath from within. Researchers at Harvard, Yale, and the Massachusetts Institute of Technology have found that meditation can alter the physical structure of our brains.

A typical Rainbow Yoga Class incorporates deep breathing techniques, exercises to release tension in the body, mindfulness and guided relaxation.

If you suffer from acute anxiety and it is your first yoga experience, try a gentle beginners or restorative yoga class with a slow paced, slow breathing exercise programme. As fitness levels increase any yoga class can bring the mind into a state of calmness and relaxation.

Always check with your doctor before starting any new healthy lifestyle program.

 

CAMPUS LIFE YOGA

Weekly Yoga Classes

Classes Start Saturday Sept 1 2012

Classes End Wednesday Dec 12 2012

This is just the most amazing place to practice yoga.

The sunsets are spectacular; the views of the ocean and mountains immerse us in nature and the air is clean and fresh encouraging our deep breath.

Penguins soar past and song birds dive through.

 The sounds of the sea blend into the breath and movements of this yoga program.

Join us to find the wave like qualities of your movements; the flow of your breath.

Look out for the frequent rainbows and the occasional  green flash or  moonbow.

Connect with your inner awareness; find the mind body breath connection; release tightness and tension physically and mentally. Increase strength; improve flexibility and enhance brain performance.

Mondays and Wednesdays

4:00 PM TO 5:00 PM – Gentle/Beginners Hatha Yoga

5:00 PM TO 6:00 PM – Intermediate Hatha Yoga

6:00 PM to 7:00 PM – Cardio Vinyasa Flow Yoga

Saturdays

9:00 AM to 10:30 AM – Gentle/Beginners Hatha Yoga

10:30 AM to 12 NOON – Intermediate Hatha Yoga

12 NOON TO 1:30 PM – Cardio Vinyasa Flow Yoga

Ross provides yoga mats and an amazing balcony to practice yoga on.

Rainbow Yoga provides straps and curtains to protect us from the sun.

Bring your water; turn off your phone; wear comfortable clothing.

It is recommended that each person bring a personal towel, cloth or mat to lie ontop of the mat provided by Ross.

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