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This is a topic I really love to talk about. How do I keep my practice consistent when I have LIFE to tend to, children to raise, a job to work, a business to run, a husband/wife to spend time with, friends and family and housework and the list goes on and on and on and on…. and take away the ‘list’ there is the discomfort of practice as the body changes and the mind shifts, working through old emotional scares the practice brings up, facing yourself each day on the mat, doing the work when you would much rather sleep in or stay up late or eat another slice of pizza or have another glass of wine…. This is hard. Plain and simple. BUT keeping a consistent practice is the easiest part of it all…don’t sigh at me, its true! And, guess what, you are absolutely WORTH it!
Commit to yourself and your practice for 21-30 days
These simple techniques can make a world of difference for your practice and your whole life!
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The many phases of the moon cycle are determined by the moon’s position to the sun. A full moon occurs when the sun and moon are in complete opposition to each other. In contrast, a new moon occurs when the sun and moon are in total conjunction to each other. The sun and moon both exert a tremendous gravitational pull on the earth, and at the same time, every human being on earth. Keep in mind that the human body is comprised 60-75% of water. We are similar to the earth, which is made up of 71% water. And like all things of a watery nature, we mortals are sensitively affected by the phases of the moon. Like the earth, the sun and moon exert a gravitational pull on our own individual bodies too. The positions of the sun and moon create various different energetic experiences that we can feel in our body. Many yogic traditions compare these energetic experiences to that of a breath cycle, or an inhale and an exhale.  The Moons EnergyThe energy of a full moon can be compared to the very end of an inhalation. That is the point when the force of prana (life force energy) is highest. This kind of upward moving, expansive energy can make us feel both energetic and emotional. However, that energy is not well rooted or grounded. According to the Upanishads, the primary prana resides in the head and during the full moon humans thus tend to be more headstrong. In contrast, the energy of a new moon is often compared to the end of an exhale, the point when the force of apana (downward flowing life force energy) is greatest. Apana is a downward moving force that contracts and helps us to feel grounded and calm. However, the force is dense and the energy wants to be exerted. According to the Farmers Almanac, it is ideal to plant seeds at the time of the new moon. This is when the rooting force is strongest. The Farmers Almanac also suggests we transplant the seeds at the full moon. That is when the flowering force is greatest. If you look at nature closely, you can begin to observe the effects of the moon cycle on all living things. The more frequently you connect with nature, the more keen your observation becomes of such natural cycles. And the same goes for practicing Ashtanga Yoga. Practicing Ashtanga Yoga consistently, over time, helps us become more aware of these natural cycles. And by observing the moon days we are able to create a greater connection and awareness to these rhythms of nature. That enables us to live in greater harmony with it. Honoring the Ashtanga Yoga TraditionWhen you first begin this practice, you may not understand the importance of taking rest on the moon days. Connect to the tradition and embrace the experience. In time, you will come to treasure these days of rest from practice. Correspondingly, you will notice that your body and mind are not as sharp during the new and full moon, and more prone to accidents. As you become more aware of the moon cycles, you will notice your mind can be erratic jumping more quickly from thought to thought. You will notice less connection to your breathing and your bandhas, less connection to the energy in your body. And if you do a traditional 6 day per week asana practice, your body will appreciate these days of rest each month.
Instead of doing asana on the new and full moon, create moon day rituals you can enjoy instead of yoga asana on these special days of the month. My personal moon day rituals include waking at the same time I usually do for yoga asana practice, but instead of movement I devote that time to meditation and journaling. I work with the energy of the moon phase to work on mindset, manifestation, goal setting and connection. I meditate on the energy of the moon and deepen my connection to all life force energies. And when I finish journaling and meditation, I take a long walk in nature to more fully connect to this energy in and around me. Tap here to learn about this years new and full moon days. Namaste  Nerve damage, an affliction that spans across age groups and lifestyles, presents a unique set of challenges to those it affects. The intricate web of nerves running through our bodies not only dictates our movements and sensations but also our experiences of pain and discomfort. This blog post delves deep into the world of nerve injuries and disorders, shedding light on their types, symptoms, diagnosis, treatment options, and the promising prospects of recovery. It aims to empower readers with knowledge and encourage those affected to explore healing pathways, particularly through resources like YouTube.com/@yogawithkrista, dedicated to nerve recovery. The Nervous System: A Brief Overview Our journey begins with a foundational understanding of the nervous system, the complex network that orchestrates every thought, movement, and sensation. At its core, the nervous system is divided into two main parts: the central nervous system (CNS), comprising the brain and spinal cord, and the peripheral nervous system (PNS), consisting of all the nerves that branch out from the CNS to the rest of the body. Nerves, the vital components of the PNS, are the communication lines that transmit signals between the brain and every part of the body. Classifying Nerve InjuriesNerve injuries are not all created equal. They are classified into three main categories based on the severity of the injury:
Navigating Through Nerve Disorders Nerve disorders can range from acute conditions resulting from injury or infection to chronic degenerative diseases. Some of the most common nerve disorders include:
Hereditary Neuropathies: The Genetic Connection Certain neuropathies are passed down through families, highlighting the role genetics play in nerve health. Charcot-Marie-Tooth disease, one of the most common hereditary neuropathies, affects the peripheral nerves and can cause foot deformities, muscle wasting, and sensory loss. Understanding the genetic factors behind these conditions is crucial for early diagnosis and management.
Symptoms: The Body’s Distress Signals The symptoms of nerve damage are as varied as the conditions that cause them. They can range from sensory symptoms like pain, numbness, and tingling, to motor symptoms such as muscle weakness and paralysis, to autonomic symptoms affecting blood pressure, heart rate, and digestion. Recognizing these signs early can lead to prompt diagnosis and treatment. Diagnosing the Invisible Wounds Diagnosing nerve damage requires a multifaceted approach. Physical examinations, patient history, and a range of tests, including Electromyography (EMG) and Nerve Conduction Studies (NCS), play pivotal roles. These tests measure the electrical activity of muscles and the speed of nerve signals, respectively, helping to pinpoint the type and extent of nerve damage. Treatment Modalities: A Ray of Hope Treatment for nerve damage varies widely depending on the cause, type, and severity of the injury. Options include medications for pain and inflammation, physical therapy to restore movement and strength, and surgical interventions to repair or decompress nerves. Emerging treatments like stem cell therapy and nerve grafting are opening new doors for recovery and regeneration. The Role of Lifestyle in Nerve Health Lifestyle choices can significantly impact the health of your nerves. A balanced diet rich in vitamins and minerals, regular exercise, and avoidance of toxic exposures can all contribute to nerve health and potentially prevent damage. Additionally, managing underlying conditions such as diabetes is crucial in preventing neuropathies. Preventing Nerve Damage: An Ounce of Prevention Prevention is always better than cure, especially when it comes to nerve health. Avoiding risk factors, adopting ergonomic practices, and seeking early treatment for conditions that may lead to nerve damage can save individuals from long-term suffering and disability.
Embracing Technology and Innovation The treatment and rehabilitation of nerve damage have benefited greatly from technological advancements. Wearable devices for monitoring and therapy, along with virtual reality for rehabilitation, are making recovery more accessible and effective than ever before. Empower Your Recovery In conclusion, understanding nerve damage is the first step toward healing. Whether you are personally affected by nerve injuries or are supporting someone who is, knowledge is power. For those seeking to deepen their understanding and explore practical pathways to recovery, YouTube.com/@yogawithkrista offers valuable resources and guidance. Remember, the path to recovery is a journey, one that is both challenging and rewarding. Embrace it with hope, determination, and the right support. Practice with The Yoga Shala If you want to join us for LIVE classes, The Yoga Shala offers virtual and in person classes every weekday morning. We are located at 140 Circle Drive, #4, Maitland, Florida. Owner, Krista Shirley, also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship). Visit theyogashala.com for details. Be sure to signup for our newsletter to stay on top of local events and classes, Nysa products sales, new offerings, new products and more!
In the vast world of yoga, Ashtanga Yoga shines as a beacon for those seeking a disciplined and holistic practice. The Primary Series, a sequence meticulously designed for beginners, is not merely a set of postures but a journey towards achieving balance, strength, and serenity. At the heart of this series lies Setu Bandhasana, or Bridge Pose, a pivotal asana that embodies the essence of flexibility, mobility, and inner harmony. This comprehensive guide aims to delve into the intricacies of Setu Bandhasana, unraveling its benefits, techniques, and modifications to enrich your at-home yoga practice. The Significance of Setu Bandhasana in Ashtanga YogaA Gateway to Advanced Practices Setu Bandhasana, nestled within the closing sequence of the Ashtanga Yoga Primary Series, acts as a transitional bridge. This pose not only prepares the body for more advanced practices but also signifies the shift from a predominantly physical to a more subtle, introspective focus in one’s yoga journey. Decoding the Name The name ‘Setu Bandhasana’ is derived from Sanskrit, where ‘Setu’ means bridge, ‘Bandha’ stands for lock or bind, and ‘Asana’ translates to pose. Symbolically, it represents the construction of a bridge – a connection between the physical and the spiritual realms. Comprehensive Benefits of Setu BandhasanaPhysical Benefits Expanded:
Mental and Emotional Benefits Deepened:
Spiritual Benefits Elaborated:
Enhanced Functional Movement and Mobility:Promotes a Healthy Spine: Regular practice of Setu Bandhasana can contribute to a healthier spine, reducing the risk of chronic back issues and improving overall body alignment.  Navigating Contraindications Expanding on the contraindications, it’s vital for individuals with glaucoma or hernia to approach Setu Bandhasana with caution, due to the increased intra-abdominal pressure. Pregnant practitioners should modify the pose, especially in the later stages, to avoid undue stress on the abdomen. Deepening the Ashtanga Practice: Breathing and DrishtiUjjayi Pranayama: A Closer Look The Ujjayi breath, characterized by its soothing oceanic sound, is a cornerstone of Ashtanga Yoga. It aids in maintaining a rhythm throughout the practice, ensuring that movement and breath are synchronized, which is especially crucial in Setu Bandhasana. Drishti: Beyond Physical Gaze While the physical aspect of Drishti in Setu Bandhasana focuses on the navel or nose, the spiritual aspect transcends the physical realm. It encourages practitioners to look inward, fostering a deeper connection with the self. Step-by-Step Instructions for the Full Expression of Setu Bandhasana We will be entering this posture from downward facing dog, having just taken a vinyasa after Urdhva Mukha Paschimottanasana Sapta: From downward facing dog, Inhale and look forward as you walk or hop your feet through and lay down on the ground. Ashtau: Exhale, prepare for the asana – bend your knees, bring your heels together and splay your toes open; press your forearms down into the floor, press into your forearms, lift your head, arch your back and bring the crown of your head onto the floor. Then cross your arms over your shoulders. Nava: Inhale, lift up, by simultaneously pressing down into your head and feet at the same time. Stay here for five deep breaths. Dasa: Exhale, bend your knees to lower down. Ekadasa: Inhale, take Chakrasana Duadasa: Inhale, Inhale into Urdhva Mukha Svanasana(Upward facing dog) Trayodasa: Exhale into Adho Mukha Svanasana (Downward facing dog)
Modifications and Variations: A Comprehensive Guide For Neck Support: Placing a folded blanket under the shoulders can alleviate pressure on the neck, making the pose more accessible to those with neck sensitivities. Online Resources for Further Learning The recommendation to visit www.youtube.com/@yogawithkrista is not just for visual learners but for anyone looking to refine their technique under guided instruction, ensuring a safe and effective practice. Concluding Thoughts on Setu Bandhasana Setu Bandhasana transcends its physical form to become a tool for inner transformation. Its practice is a testament to the power of Ashtanga Yoga in harmonizing body, mind, and spirit. As practitioners of all levels embrace Setu Bandhasana, they unlock new dimensions of strength, flexibility, and serenity, paving their path towards holistic well-being. Embracing the Journey As you incorporate Setu Bandhasana into your practice, remember that yoga is a journey of continuous learning and growth. Each posture, including Setu Bandhasana, is a stepping stone towards greater self-awareness and health. By approaching your practice with patience, dedication, and an open heart, you will not only master Setu Bandhasana but also deepen your connection to the essence of yoga. This expanded exploration of Setu Bandhasana within the Ashtanga Yoga framework highlights its significance and the comprehensive benefits it offers. As you integrate these insights into your practice, may you experience the profound transformation that Ashtanga Yoga promises. Practice with The Yoga Shala If you want to join us for LIVE classes, The Yoga Shala offers virtual and in person classes every weekday morning. Located in the heart of Maitland, Florida, The Yoga Shala is a beautiful body movement studio focused on small group classes and individualized instruction. We are located at 140 Circle Drive, #4, Maitland, Florida. Owner, Krista Shirley, also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Mat Pilates, Life Coaching and Mentorship). Visit theyogashala.com for details. Be sure to signup for our newsletter to stay on top of local events and classes, Nysa products sales, new offerings, new products and more!
Unveiling the Power of Urdhva Mukha Paschimottanasana in Ashtanga Yoga: A Beginner’s Tutorial8/8/2024
Embarking on the journey of Ashtanga Yoga unveils a world where strength meets flexibility, and the breath orchestrates the movement of life. Among the myriad of asanas that compose this ancient practice, Urdhva Mukha Paschimottanasana emerges as a beacon for those yearning to delve deeper into their physical and spiritual well-being. This blog post is dedicated to unraveling the essence of Urdhva Mukha Paschimottanasana—guiding beginners through its profound benefits, mindful execution, and the serene philosophy that underpins the Ashtanga Yoga tradition. The Essence of Urdhva Mukha Paschimottanasana Literally translated, Urdhva Mukha Paschimottanasana means the Upward Facing Intense West Stretch, signifying a deep forward bend that rejuvenates the body and calms the mind. Positioned towards the latter part of the Ashtanga Yoga Primary Series, this asana challenges practitioners with its demand for flexibility, strength, and focus. A Spectrum of Benefits Physical Benefits: Urdhva Mukha Paschimottanasana stands as a testament to the physical prowess it bestows upon its practitioners. By engaging the hamstrings, spine, and shoulders, it enhances flexibility and releases tension. The forward fold massages the abdominal organs, boosting digestion and stimulating vital organs, which results in improved metabolic functions. Mental and Emotional Serenity: The asana cultivates a sanctuary of peace within the mind. As practitioners navigate the depths of the pose, they are encouraged to maintain a rhythmic Ujjayi breath, which serves as a meditative anchor, soothing anxiety and dissipating stress. Spiritual Awakening: In the realm of spiritual growth, Urdhva Mukha Paschimottanasana acts as a catalyst for introspection and connection with the self. The discipline and concentration required to achieve and hold the pose mirror the journey of self-discovery and inner harmony. Enhancing Functional Movement: The asana’s contribution to functional movement and mobility cannot be overstated. Regular practice fortifies the body’s core, improves posture, and enhances the range of motion, facilitating ease and grace in daily activities and other physical disciplines.  Mindful Considerations and Contraindications While the benefits of Urdhva Mukha Paschimottanasana are manifold, it is crucial to approach the pose with awareness and respect for the body’s limitations. Individuals with chronic back pain, hernia, or those in the later stages of pregnancy should seek professional advice or opt for gentler variations. The Heart of Ashtanga: Breath and Gaze Central to the practice of Ashtanga Yoga is the synchronization of breath (Ujjayi Pranayama) and gaze (Drishti). In Urdhva Mukha Paschimottanasana, the deliberate focus on the breath’s sound and the gaze’s direction transcends the physical, guiding practitioners to a state of moving meditation, where each movement is an expression of grace and intention. The Journey Beyond the Pose Ashtanga Yoga reminds us that the essence of our practice lies not in the attainment of perfect postures but in how we navigate the space between them. Urdhva Mukha Paschimottanasana teaches us to move with awareness, breathe with purpose, and approach each transition with mindful intention.
Step-by-Step Instructions for the Full Expression of Urdhva Mukha Paschimottanasana We will be entering this posture from downward facing dog, having just taken a vinyasa after Ubhaya Padangusthasana. Sapta: From downward facing dog, Inhale and look forward as you walk or hop your feet through and lay down on the ground. Ashtau: Inhale, lift your legs up and take them overhead. Exhale, grab your outer feet with your hands. Nava: Inhale, roll up to balance on your sits bones, still holding your outer feet with your hands (arms straight). Dasa: Exhale, bend your elbows and bring your chin to your chin. Breathe here for five deep breaths. Ekadasa: Inhale, head up, straighten your arms. Exhale there. Duadasa: Inhale, cross your legs and lift up Trayodasa: Exhale, jump back into Chaturanga Dandasana Caturdasa: Inhale into Urdhva Mukha Svanasana(Upward facing dog) Pancadasa: Exhale into Adho Mukha Svanasana (Downward facing dog) Modifications for Every Body Recognizing the diversity of bodies and abilities, Urdhva Mukha Paschimottanasana offers several modifications to ensure inclusivity:
Practice with The Yoga Shala If you want to join us for LIVE classes, The Yoga Shala offers virtual and in person classes every weekday morning. We are located at 140 Circle Drive, #4, Maitland, Florida. Owner, Krista Shirley, also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship). Visit theyogashala.com for details. Be sure to signup for our newsletter to stay on top of local events and classes, Nysa products sales, new offerings, new products and more!
Ashtanga Yoga, a practice steeped in ancient tradition, offers a systematic path towards physical health, mental clarity, and spiritual awakening. Within its structured series of postures, Ubhaya Padangusthasana shines as a beacon for both novices and seasoned yogis, symbolizing the balance between strength, flexibility, and mindfulness. This comprehensive guide is designed to walk you through everything you need to know about Ubhaya Padangusthasana—making it an invaluable part of your at-home yoga journey. Ubhaya Padangusthasana: A Fusion of Strength, Flexibility, and Balance Situated within the Ashtanga Yoga Primary Series, Ubhaya Padangusthasana, or the Upward Toe Hold pose, stands as a testament to the practice’s depth and complexity. The name itself, derived from Sanskrit, where “Ubhaya” means both, “Padangustha” denotes big toe, and “Asana” translates to pose, succinctly encapsulates the essence of this asana—holding both toes while lifting the body upwards in a balanced and focused manner. Historical Context and Significance Ubhaya Padangusthasana is not merely a physical posture; it is imbued with centuries of yogic wisdom, emphasizing the integration of mind, body, and spirit. As part of the Ashtanga Yoga system, conceptualized by the ancient sage Patanjali and further refined by modern practitioners, this asana serves as a bridge, preparing the practitioner for more advanced poses by cultivating core strength, balance, and concentration. Physiological and Psychological Benefits The benefits of Ubhaya Padangusthasana are extensive, offering a holistic impact that transcends the physical dimensions:
 Understanding Contraindications: When to Avoid Ubhaya Padangusthasana While Ubhaya Padangusthasana is beneficial for many, it is crucial to approach it with awareness of its contraindications:
Step-by-Step Instructions for the Full Expression of Ubhaya Padangusthasana We will be entering this posture from downward facing dog, having just taken a vinyasa after Supta Padangusthasana. Sapta: From downward facing dog, Inhale and look forward as you walk or hop your feet through and lay down on the ground. Ashtau: Inhale, lift your legs up and take them overhead. Exhale, grab your big toes. Nava: Inhale, roll up to balance on your sits bones, still holding your toes with your fingers. Point your toes, take your head back and breathe here for five deep breaths. Dasa: Inhale, cross your feet and lift up. Exadasa: Exhale, jump back into Chaturanga Dandasana Duadasa: Inhale into Urdhva Mukha Svanasana(Upward facing dog) Trayodasa: Exhale into Adho Mukha Svanasana (Downward facing dog)
Deepening Your Practice: Tips and Adjustments To deepen your practice and fully embrace Ubhaya Padangusthasana, consider these tips and adjustments:
Modifications for Ubhaya Padangusthasana: Making the Pose Accessible Recognizing that each body is unique, modifications can make Ubhaya Padangusthasana accessible to a broader range of practitioners:
Learning Through Visual Guidance: Yoga With Krista For those who benefit from visual learning, Yoga With Krista on YouTube offers an extensive tutorial on Ubhaya Padangusthasana. Her guidance provides clear, step-by-step instructions, modifications, and tips to enhance your practice, making this an invaluable resource for yogis at any level. The Philosophical Underpinnings of Ubhaya Padangusthasana Ubhaya Padangusthasana is not just a test of physical prowess but also a manifestation of the philosophical principles underlying yoga. This asana invites practitioners to experience duality—effort and ease, strength and flexibility, grounding and lifting. It epitomizes the concept of “sthira sukham asanam”—the balance of effort and ease in a pose. As you navigate the complexities of this posture, you engage in a deeper dialogue with your body, learning to listen and respond to its signals with mindfulness and compassion.  The Anatomical Focus of Ubhaya Padangusthasana Anatomically, Ubhaya Padangusthasana provides a comprehensive engagement of the body’s musculoskeletal system. It activates the core muscles, including the rectus abdominis, obliques, and transverse abdominis, enhancing stability and supporting the lower back. The pose stretches the hamstrings, calves, and the posterior chain, contributing to improved posture and mobility. Additionally, it stimulates the shoulders and arms as they work to maintain balance and alignment. Engaging the Mind-Body Connection Beyond its physical benefits, Ubhaya Padangusthasana fosters a profound mind-body connection. The concentration required to maintain balance and alignment in the pose enhances mental clarity and focus. This mindfulness, cultivated on the mat, translates into greater awareness and presence in daily life, enabling practitioners to navigate challenges with equanimity and grace. The Role of Breath in Ubhaya Padangusthasana Breath plays a crucial role in the execution of Ubhaya Padangusthasana. The synchronization of movement with breath—a hallmark of Ashtanga Yoga—enhances the flow of energy (prana) throughout the body, supporting the dynamic lift and balance of the pose. Practicing Ujjayi breathing, with its soothing, rhythmic sound, can help maintain focus and steadiness throughout the pose. Overcoming Challenges in Ubhaya Padangusthasana One of the most common challenges in Ubhaya Padangusthasana is maintaining balance while fully extending the legs. This difficulty often stems from a combination of tight hamstrings, limited core strength, and underdeveloped proprioception. Addressing these challenges requires a multifaceted approach, incorporating targeted stretching, strengthening exercises, and balance training. Remember, the journey is as important as the destination—celebrate your progress, no matter how incremental. Concluding Thoughts: The Journey of Ubhaya Padangusthasana Ubhaya Padangusthasana, with its intricate balance of strength, flexibility, and mental focus, is more than just a yoga pose—it’s a journey towards self-discovery and holistic well-being. As you incorporate this asana into your practice, remember that the path of yoga is one of continuous learning and growth. Let Ubhaya Padangusthasana be a milestone in your journey, encouraging you to explore the depths of your physical and spiritual potential. By approaching this practice with patience, openness, and dedication, you unlock not only the physical benefits but also the profound spiritual and emotional growth that Ashtanga Yoga offers. Embrace each moment on the mat as an opportunity to deepen your connection with yourself and the world around you, carrying the lessons learned through Ubhaya Padangusthasana into every aspect of your life. Practice with The Yoga Shala If you want to join us for LIVE classes, The Yoga Shala offers virtual and in person classes every weekday morning. We are located at 140 Circle Drive, #4, Maitland, Florida. Owner, Krista Shirley, also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship). Visit theyogashala.com for details. Be sure to signup for our newsletter to stay on top of local events and classes, Nysa products sales, new offerings, new products and more!
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