Power Yoga Canada Teacher Training
Hello my fellow yogis and thanks for taking the time to stop by my blog. If you are interested in taking a 200 hour yoga teacher training program with me, please let me know. I have been working on my curriclum and syllabus for a few years and I am getting ready to roll. We can have everything approved through FOYT, if you are interested in taking your teaching into the professional arena.
I figure if we can get a group of 10, we can have a nice time together. Please contact me for more info at andrea@asyoga.com

Take time for your back every day.
I read this week that it is very good for our back health if we lie on the floor with our knees bent and our feet flat on the floor for 15 minutes everyday. I have been doing it and it feels great. You want to work with a neutral pelvis so that you are not arching, nor flattening your lower back.
A good alternative is to try Savasana at home.
If you are having trouble relaxing, try using a guided meditation CD while you stay in Savasana.
On your own, you can set your alarm, or I use my oven timer (it is a nice quiet bell that rings intermittently). Then you can relax and not watch the clock. Lie back and do the following meditation in your own mind in your own time:
Notice your thumbs and feel the energy in your thumbs
Notice your index fingers and feel their energy
Notice your middle fingers and feel their energy
Notice your ring fingers and feel their energy
Notice your little fingers and feel their energy
REPEAT
It can be done with the toes TOO!

Instructions for Savasana
Savasana (shah VAHS ah nah) Corpse Pose
Allow yourself to lie on your back. If you feel any tension in your back, keep your knees bent with your feet flat on the floor. If you wear glasses, take them off and carefully place them behind your head. Have a blanket or warm clothes to cover you. You may need a small pillow for under your head. This is necessary if you notice that your chin is much higher than your forehead. Rub your hands together quickly to create some heat and then take your hands to the back of your head and lightly adjust your head a bit further away from your shoulders. You may find that your chin tucks ever so slightly. Cup your palms over your forehead and eyes softly for a few breaths and then let your arms rest by your sides, about 30 degrees from your body with your palms facing up. Wiggle your shoulder blades a little further apart and notice that you have the slight curve in your lower back, such that the low back is not flattened on the floor. Keep your eyes closed and allow your lips to part and remain here for 5 to 10 minutes or so.
Savasna teaches us to let go. It is considered the hardest pose.
There is an excellent article on Downward Dog website by Michael Stone where Mr. Stone expands on Pattabhi Jois’ comments that Savasana is a little bit of dying every day and that it helps prepare us for our final moments.

http://www.downwarddog.com/savasana.html

Tea Tree Yoga Mat Spray
I have been trying out a new mixture of mat spray in my classes recently.
Please feel free to send along any comments and suggestions!!!
At my classes now, we are trying a concoction of 16 drops tea tree essential oil in 2 cups of water.
The tea tree oil comes from Austrailia. It is a natural antibacterial and it smells nice. It is a perfect addition to your yoga mat, before and apres class. Dry well.
Happy yoga-ing!

Posture Names of the Ashtanga Yoga Primary Series
The full first series of all of the poses as taught by Pattabhi Jois of Mysore, India is called Yoga Chikitsa, in Sanskrit. It means yoga therapy. It is a program that, when practiced regularly, cures and purifies the physical body.
Do not feel you must practice all the postures. Work on what you can with the time you have to devote to the practice. Do not rush. Listen to your breath and allow yourself to let go. Work at your own pace and progress from there.

Opening Sequence
Surya Namaskara A (sun salutation A)
Surya Namaskara B (sun salutation B)
Padangusthasana (hand to big toe)
Pada Hastasana (hands under feet)
Trikonasana (triangle)
Parivritta Trikonasana (revolved triangle)
Utthita Parsvakonasana (side angle)
Parivritta Parsvakonasana (revolved side angle)
Prasarita Padottanasana A,B,C,D (wide leg forward bend)
Parsvottanasana (head to knee stretch)
Utthita Hasta Padanghustasana (extended hand to big toe)
Ardha Baddha Padma Uttanasana (half bound lotus forward fold)
Utkatasana (fierce or chair)
Virabhadrasana I and II (warriors)

Primary Sequence
Dandasana (staff pose)
Paschimottanasana A , B, C (seated forward bend)
Purvottasana (reverse plank)
Ardha Baddha Padma Paschimottanasana (sitting half bound lotus)
Trianga Mukaikapada Paschimottanasana (1 leg folded back, forward fold)
Janu Sirsasana A, B,C (head to knee)
Marichyasana A,B,C,D (seated twist)
Navasana (boat)
Adho Mukha Vrksasana (handstand)
Bhujapidasana (arm pressure pose)
Kurmasana (tortoise)
Supta Kurmasana (reclining tortoise)
Garbha Pindasana (embryo in the womb)
Kukkutasana (rooster)
Baddha Konasana (bound angle)
Upavista Konasana (wide angle seated forward fold)
Supta Konasana (reclining angle pose)
Supta Padangustasana (reclining big toe pose)
Ubhaya Padangustasana (both big toes pose)
Urdvha Mukha Paschimottanasana (upward facing paschimo)
Setu Bandhasana (bridge)

Finishing Sequence
Urdvha Dhanurasana (upward bow)
Paschimottanasana (seated forward bend)
Savasana (corpse)
Salamba Sarvangasana (shoulderstand)
Halasana (plow)
Karnapidasana (ear pressure pose)
Urdvha Padmasana (lotus in shoulderstand)
Pindasana in Sarvangasana (embryo)
Matsyasana (fish)
Uttana Padasana (flying fish)
Sirsasana (headstrand)
Urdvha Dandasana (upward staff)
Balasana (child's pose)
Baddha Padmasana (bound lotus)
Yogimudrasana (yogic seals)
Padmasana (lotus)
Tolasana (scales) aka Utplutihi, "the uplifting" (one inch lift)
Savasana (corpse)

Be happy and enjoy your practice.

Andrea's References:

1. Baptiste, Baron, 40 Days to Personal Revolution, 2004
2. Baptiste, Baron, Journey into Power, 2002
3. Biel, Andrew R. & Dorn, Robin, Trail Guide to the Body: How to Locate Bones, Muscles and More, 2001
4. Calais-Germain, Blandine & Lamotte, Andree. Anatomy of Movement Exercises, 1996
5. Coulter, H. David & McCall, Timothy, Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners, 2001
6. Desikachar, T.K.V, The Heart of Yoga: Developing a Personal Practice, 1999
7. Easwaran, Eknath, Translator, The Upanishads, 1987
8. Iyengar, B.K.S, Light on Life, 2005
9. Iyengar, B. K. S, Light on Yoga, 1991
10. Iyengar, B.K.S, Light On Yoga Sutras Of Patanjali
11. Iyengar, B.K.S, & Daphne Razazan Yoga: The Path to Holistic Health, 2001
12. Jois Sri K. Pattabhi, Yoga Mala, 1999
13. Kapit, Wynn The Anatomy Coloring Book, 2001
14. Schiffmann, Erich, Yoga: The Spirit and Practice of Moving into Stillness, 1996
15. STOTT Pilates, Comprehensive Matwork Manual
16. Swensen, David, Ashtanga Yoga: First Series: The Practice DVD
17. Swensen, David, Ashtanga Yoga: The Practice Manual: An Illustrated Guide to Personal Practice (Spiral-bound) 1999
18. The Good News Bible
19. The Student Bible
20. The Yoga Journal Magazine and http://www.yogajournal.com/
21. Yogananda, Paramhansa, Autobiography of a Yogi, Original 1946 Edition available online at http://www.chrystalclarity.com/
    

The Big Eight
In Patanjali's Yoga Sutras, (200 BC) the eightfold path of yoga is comprised of the ethical and moral principles, as well as physical and spiritual practices to follow in order to attain the final state of samadhi, or enlightenment.
The limbs are: Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, Samadhi.
The first four stages concentrate on the basic morals, on gaining mastery over the body, and on developing an energetic awareness of the self.
The last four deal with the senses, the mind, and attaining a higher state of consciousness.
In our classes, we typically work on limbs 3 and 4, asana (postures) and pranayama (breathing exercises).
1. YAMA
Yamas are the moral principles for the yogi.
The five yamas are:
Ahimsa: nonviolence
Satya: truthfulness
Asteya: nonstealing
Brahmacharya: continence
Aparigraha: noncovetousness
2. NIYAMA
Niyama is self-discipline.
The five niyamas are:
Saucha: cleanliness
Samtosa: contentment
Tapas: heat; spiritual austerities
Svadhyaya: study of the sacred scriptures
Isvara pranidhana: surrender to God
3. ASANA
Asanas are yogic postures. Asana helps to develop discipline and the ability to concentrate.
4. PRANAYAMA
The fourth limb means breath control. The yogic breathing practices further increase awareness of the body and the spirit.
5. PRATYAHARA
Pratyahara means withdrawal of the senses. A yogi is aware of his or her senses, yet is observing them from the outside, unaffected. This allows the yogi to objectively observe themselves and their habits.
6. DHARANA
Dharana means a single-pointed concentration with no distraction. The mind is constantly traveling, distracting us with different thoughts. Dharana is concentrating on one thing at a time, it means stopping the usual fluctuations of the mind.
7. DHYANA
Meditation - dhyana is a state of being aware without focus. At this stage, the mind has been calmed, and produces little or no thoughts. The yogi sits back and observes.
8. SAMADHI
Patanjali describes this eighth and final stage as ecstasy. At this stage the yogi merges with the universe to the point that all forms disappear and become one– it’s the ultimate bliss.
Yoga means union (of body, mind and spirit).

More of Andrea's Links:

www.ashtanga.com - A good resource and world-wide certified teacher listing

www.sportsclubs.com - Andrea's Gym - A health and fitness club with many locations in the GTA.

www.adelaideclub.com - Andrea's other gym -A private Health Club in First Canadian Place. The club has a spa, health clinic, cafe, it's own pilates studio and a pro shop.

www.verity.ca - An oasis of calm, downtown. A private women's club complete with it's own restaurant, spa, business facilities, wellness centre and spectacular, one of a kind, ozone pool.

www.eclipsefitness.com - A great place to work out at Yonge and Eg. Great people, great equipment, and they are known for their innovative classes and trainers.

www.athletescare.com - For sports and recreational injuries.

www.yogacalm.com - Hart Laser's website

www.winnipegyogashala.ca - Jonathan Austman's website

www.lululemon.com - the clothes!

www.theyogasanctuary.net - Cynthia Funk's website. This is the studio where Andrea goes.

www.stottpilates.com - STOTT PILATES is a contemporary, anatomically-based approach to Joseph Pilates' original exercise method, designed by Toronto's Moira Merrithew

www.thaimassagetoronto.com - Deanna Villa's website. Thai Massage is a natural therapy for flexibility, relaxation and energy balance.

www.mypetboutique.com - Rory's favorite Yorkville boutique.

www.mayatulum.com - Yoga vacations abroad.