Hello to you all!
The spring schedule will be in effect until Friday, June 12th.
During the period from June 13-June 26th, I am on a sabbatical and will be participating in training to expand the yoga practice and for certification for the newest addition to the studio's Fall program (I'm so thrilled over what we're bringing to Smiths Falls on the Fall schedule).
I am taking advantage of the summer schedule to participate in training in New Hampshire and Vermont to expand your yoga experience and in Montreal, Toronto and Vancouver for the group fitness components. Except for July 11-16th, most of these courses are on the down days at the studio so the schedule will not be affected. I am also looking to introduce another certified individual to the studio to focus on the group fitness programs.
In general, my belief is that constantly upgrading knowledge and skills is essential to providing students of yoga or participants in the group/semi-private personal training sessions with the most current information and techniques to enhance their practice and sessions. I am a huge proponent of constant quality improvements and enhancements in order to bring the studio's participants premium instruction. Most importantly, I really believe in encouraging a sense of community so there is support for you and your goals.
Infrared heaters-the studio is being upgraded to 220 in order to handle the infrared heaters for hot yoga. Although it's taking longer than I expected, these should be up & running for the first hot yoga class of the summer session, Sunday, June 28th.
Looking forward to seeing you throughout the summer & if not, in the Fall!
Darlene
Offering the most comprehensive schedule of classes in yoga, Spinning and Group Fitness (HIIT, BootCamps, TBC, PILOXING, 15-15-15-15)led by internationally and nationally certified qualified instructors and teachers.
Thursday, May 28, 2009
Wednesday, May 27, 2009
Presenter's Schedule-An Afternoon of Mind & Body Wellness
We are so excited at having the following wonderful presentations to offer you during June 6th's event for the Tay Rideau & Perth and District Foodbanks. The afternoon is intended to be a drop in to meet some of the area's therapist and practitioners; enjoy a complimentary mini reflexology or reiki treatments; learn how to live your life to it's fullness in health and wellness.
There are presentations each 15 minutes starting at 1:30 p.m.
1:30 Carolyn Lunn-The Therapeutic Use of Reiki
2:00 Karin Cristlmeier-Achieving Spiritual, Emotional and Physical Health Through Heilkunst
2:30 Suzanne Winlove-Smith-Yoga Therapy-The Effects of Yoga on Childhood Behaviour & Academic Performance
3:00 Joanne Dunphy-Using nutrition as an Effective Alternative to Hormone Therapy
3:30 Lindsay Collis-Reflexology
Also present are Alexis Yuill (Certified Hypontherapist); Wendy Suel (Life Skills Coach); Darlene Maclaclan (Yoga & fitness); Diane Dennie.
Looking forward to making this a success for the local foodbanks! List of most needed items in earlier post.
___________________________________________________
June 6, 2009 from 1-4:30 p.m at the Davidson's Courtyard Studio, 7 Russell St. West, Smiths Falls.
Meet specialists & therapists in:
Reiki - Carolyn Lunn, Usui Reiki Master, CRA certified practitioner. Reiki, a gentle Japanese technique for relaxation, healing and stress relief through energy balancing, has become the medium to fulfill that calling. Carolyn has been studying and practicing the Usui method of Reiki for four years. Because of her scientific background, she has approached her practice from an objective point of view and has looked to validate reported benefits.
Reflexology-Lindsey Collis, Registered Reflexologist. The theory behind reflexology is that there are "reflex points" in the feet, hands and ears that relate to specific organs and glands in the body. Practitioners believe that stimulating those reflex points promotes health in that organ via the body's energetic pathways.
Natural Medicine - Karin Christlmeier B.Eng. DMH. Achieving Spiritual, Emotional and Physical Health Through Heilkunst. Heilkunst is a comprehensive system of medicine based on natural laws and founded over 200 years ago by a German physician, Dr. Samuel Hahnemann. Our natural state is to be healthy, both physically and emotionally, however as we go through life we sometimes experience events and circumstances that cause blockages or mistunements in the body. Often diseases arise out of these. The nature and severity of the disease will depending on our genetic inheritance and constitutional weaknesses. Heilkunst restores health in a person by treating these events and circumstances using energetic medicines such as homeopathic remedies, biofeedback technology, as well as lifestyle and belief counseling.Hypnotherapy -
Alexis Yuill, Certified Hypnotherapist. A healing technique which unlocks your hidden potential and allows you to embrace the life you deserve.
Yoga & meditation - Darlene Maclachlan, R.Y.T and Suzanne Winslove-Smith, Certified Kundalini Teacher & Yoga Ed Teacher. Learn about Suzanne's work using yoga in schools and the benefits to student behaviour and performance. Learn simple techniques to help you relax using meditation and yoga and the therapeutic benefits of both, including increased athletic performance and conditioning through yoga.
Functional food therapy - Joanne Dunphy. The role of functional food therapy in promoting health and alternatives to hormonal therapy.
Life Skills Coaching - Wendy Suel. Helping clients identify specific areas in their lives that they would like to experience change using an approach to gently support and encourage each individual to express the amazing potential that already exists in each of us.
Namaste
Darlene
There are presentations each 15 minutes starting at 1:30 p.m.
1:30 Carolyn Lunn-The Therapeutic Use of Reiki
2:00 Karin Cristlmeier-Achieving Spiritual, Emotional and Physical Health Through Heilkunst
2:30 Suzanne Winlove-Smith-Yoga Therapy-The Effects of Yoga on Childhood Behaviour & Academic Performance
3:00 Joanne Dunphy-Using nutrition as an Effective Alternative to Hormone Therapy
3:30 Lindsay Collis-Reflexology
Also present are Alexis Yuill (Certified Hypontherapist); Wendy Suel (Life Skills Coach); Darlene Maclaclan (Yoga & fitness); Diane Dennie.
Looking forward to making this a success for the local foodbanks! List of most needed items in earlier post.
___________________________________________________
June 6, 2009 from 1-4:30 p.m at the Davidson's Courtyard Studio, 7 Russell St. West, Smiths Falls.
Meet specialists & therapists in:
Reiki - Carolyn Lunn, Usui Reiki Master, CRA certified practitioner. Reiki, a gentle Japanese technique for relaxation, healing and stress relief through energy balancing, has become the medium to fulfill that calling. Carolyn has been studying and practicing the Usui method of Reiki for four years. Because of her scientific background, she has approached her practice from an objective point of view and has looked to validate reported benefits.
Reflexology-Lindsey Collis, Registered Reflexologist. The theory behind reflexology is that there are "reflex points" in the feet, hands and ears that relate to specific organs and glands in the body. Practitioners believe that stimulating those reflex points promotes health in that organ via the body's energetic pathways.
Natural Medicine - Karin Christlmeier B.Eng. DMH. Achieving Spiritual, Emotional and Physical Health Through Heilkunst. Heilkunst is a comprehensive system of medicine based on natural laws and founded over 200 years ago by a German physician, Dr. Samuel Hahnemann. Our natural state is to be healthy, both physically and emotionally, however as we go through life we sometimes experience events and circumstances that cause blockages or mistunements in the body. Often diseases arise out of these. The nature and severity of the disease will depending on our genetic inheritance and constitutional weaknesses. Heilkunst restores health in a person by treating these events and circumstances using energetic medicines such as homeopathic remedies, biofeedback technology, as well as lifestyle and belief counseling.Hypnotherapy -
Alexis Yuill, Certified Hypnotherapist. A healing technique which unlocks your hidden potential and allows you to embrace the life you deserve.
Yoga & meditation - Darlene Maclachlan, R.Y.T and Suzanne Winslove-Smith, Certified Kundalini Teacher & Yoga Ed Teacher. Learn about Suzanne's work using yoga in schools and the benefits to student behaviour and performance. Learn simple techniques to help you relax using meditation and yoga and the therapeutic benefits of both, including increased athletic performance and conditioning through yoga.
Functional food therapy - Joanne Dunphy. The role of functional food therapy in promoting health and alternatives to hormonal therapy.
Life Skills Coaching - Wendy Suel. Helping clients identify specific areas in their lives that they would like to experience change using an approach to gently support and encourage each individual to express the amazing potential that already exists in each of us.
Namaste
Darlene
Monday, May 18, 2009
Better Night's Sleep
BSC spokesperson and lifestyle expert Lissa Coffey and Dr. Douglas MacKay, CRN, offer these sleep and healthy lifestyle tips for stress relief and sleeping better, especially during these worrisome economic times. If you’ve tried some of these tips and you’re still not getting the quality sleep that you need, consult your healthcare professional. Here’s to rejuvenating sleep and many sweet dreams!
Create a sleep sanctuary: Your bedroom should be a soothing space, conducive to relaxation and indulgent comfort.
Commit to getting seven to eight hours of sleep a night and keep a consistent sleep-wake schedule.
Keep the room dark, quiet, comfortable, cool and clutter-free—that also means keeping work materials, computers and televisions out of the bedroom.
Choose the right mattress for your needs—a quality, comfortable, supportive and correct-sized mattress, is key to healthy sleep. For example, two people sharing a bed should select a queen or king-sized mattress that allows room to move easily.
Evaluate your mattress regularly—experts recommend that you evaluate and consider replacing your mattress every five to seven years, sooner if the mattress shows signs of wear, such as lumps or sagging.
Supplement your sleep: Vitamins and other dietary supplements are good for your overall well-being. According to CRN, certain supplements may help promote healthy sleep patterns. Before taking any supplements, be sure to consult your healthcare professional and always follow label directions. You and your doctor may consider the following supplements to help your quality of sleep:
Melatonin—a natural hormone produced in the brain—helps regulate the human biological clock. Taken one to two hours before bed, it can help people who have a hard time sleeping.
Valerian—an herbal supplement that has long been used as a natural sedative—may help you deal with stress more effectively, sleep more restfully and transition to sleep more easily.
5-HTP—also known as 5-Hydroxytryptophan—is an amino acid that helps the body make serotonin and tryptophan and has been shown to improve the duration and depth of sleep.
Magnesium and calcium—daily doses of these minerals can help to relax tight muscles and keep muscle cramps at bay.
Sleep-proof your diet: When and what you eat can have a big impact on how well you sleep.
Strive to consume a well-balanced, healthy diet, rich in fruits and vegetables, whole grains and lean proteins, throughout the day for overall good health.
Avoid eating a large meal or consuming, alcohol, nicotine, and caffeine within two hours of bedtime and keep food out of the bedroom.
Try some protein, especially turkey, or dairy foods—both are good sources of tryptophan, an amino acid that is converted into melatonin and serotonin, which may naturally induce sleep.
Remember to take your daily multivitamin—most people don’t eat as well as they should all of the time and a simple multivitamin can affordably and safely fill nutrition gaps in the diet and help promote good health.
Exercises for enhanced sleep: Engaging in one or more of these mind and body exercises may help improve your quality of sleep.
Work out regularly—research shows that moderate aerobic exercises lasting 20 to 30 minutes
four to five times a week will help you sleep better and give you more energy.
Try meditating or doing yoga—they’re good ways to unwind and can help lower your heart rate and blood pressure, allowing you to doze off quicker and sleep more peacefully.
__________________________
Lissa Coffey is the author of several books, including the best-selling "What's Your Dosha, Baby?" She appears on national TV with her lifestyle and relationship tips, including The Today Show, and has been featured in magazines like Redbook and Woman's Day. Learn more, and sign up for any of Lissa's free e-mail newsletters at: www.coffeytalk.com/newsletters.php
Create a sleep sanctuary: Your bedroom should be a soothing space, conducive to relaxation and indulgent comfort.
Commit to getting seven to eight hours of sleep a night and keep a consistent sleep-wake schedule.
Keep the room dark, quiet, comfortable, cool and clutter-free—that also means keeping work materials, computers and televisions out of the bedroom.
Choose the right mattress for your needs—a quality, comfortable, supportive and correct-sized mattress, is key to healthy sleep. For example, two people sharing a bed should select a queen or king-sized mattress that allows room to move easily.
Evaluate your mattress regularly—experts recommend that you evaluate and consider replacing your mattress every five to seven years, sooner if the mattress shows signs of wear, such as lumps or sagging.
Supplement your sleep: Vitamins and other dietary supplements are good for your overall well-being. According to CRN, certain supplements may help promote healthy sleep patterns. Before taking any supplements, be sure to consult your healthcare professional and always follow label directions. You and your doctor may consider the following supplements to help your quality of sleep:
Melatonin—a natural hormone produced in the brain—helps regulate the human biological clock. Taken one to two hours before bed, it can help people who have a hard time sleeping.
Valerian—an herbal supplement that has long been used as a natural sedative—may help you deal with stress more effectively, sleep more restfully and transition to sleep more easily.
5-HTP—also known as 5-Hydroxytryptophan—is an amino acid that helps the body make serotonin and tryptophan and has been shown to improve the duration and depth of sleep.
Magnesium and calcium—daily doses of these minerals can help to relax tight muscles and keep muscle cramps at bay.
Sleep-proof your diet: When and what you eat can have a big impact on how well you sleep.
Strive to consume a well-balanced, healthy diet, rich in fruits and vegetables, whole grains and lean proteins, throughout the day for overall good health.
Avoid eating a large meal or consuming, alcohol, nicotine, and caffeine within two hours of bedtime and keep food out of the bedroom.
Try some protein, especially turkey, or dairy foods—both are good sources of tryptophan, an amino acid that is converted into melatonin and serotonin, which may naturally induce sleep.
Remember to take your daily multivitamin—most people don’t eat as well as they should all of the time and a simple multivitamin can affordably and safely fill nutrition gaps in the diet and help promote good health.
Exercises for enhanced sleep: Engaging in one or more of these mind and body exercises may help improve your quality of sleep.
Work out regularly—research shows that moderate aerobic exercises lasting 20 to 30 minutes
four to five times a week will help you sleep better and give you more energy.
Try meditating or doing yoga—they’re good ways to unwind and can help lower your heart rate and blood pressure, allowing you to doze off quicker and sleep more peacefully.
__________________________
Lissa Coffey is the author of several books, including the best-selling "What's Your Dosha, Baby?" She appears on national TV with her lifestyle and relationship tips, including The Today Show, and has been featured in magazines like Redbook and Woman's Day. Learn more, and sign up for any of Lissa's free e-mail newsletters at: www.coffeytalk.com/newsletters.php
Saturday, May 9, 2009
The Bandhas - Interior locks used in yoga
There are three bandhas - Mula Bandha, Uddiyana Bandha and Jhalandara Bandha. Each bandha is a lock, meaning a closing off of part of the interior body. These locks are used in various pranayama and asana practices to tone, cleanse and energize the interior body and organs. When all three bandhas are activated at the same time, it is called Maha Bandha, the great lock.
Mula Bandha-Root lock. The first of three interior body “locks” used in asana and pranayama practice to control the flow of energy. To activate mula bandha, exhale and engage the pelvic floor, drawing it upwards towards your navel.
Uddiyana Bandha-Definition: Abdominal lock. The second of the three interior body “locks” used in asana and pranayama practice to control the flow of energy.
Uddiyana bandha can be practiced alone or in conjunction with mula bandha. To engage this bandha, sit in a comfortable cross legged position. Exhale your breath, then take a false inhale (draw the abdomen in and up without taking in any breath.) Draw the belly up underneath the rib cage. To release, soften the abdomen and inhale. Uddiyana bandha tones, massages and cleans the abdominal organs. (Often incorporated into poses such as Downward dog)
Jhalandara Bandha: Throat lock. The third and last of the three interior body “locks” used in asana and pranayama practice to control the flow of energy. Jhalandara bandha can be practiced alone or in conjunction with mula bandha and uddiyana bandha. To engage this bandha, sit in a comfortable cross legged position. Inhale so the lungs are about two-thirds full, and then hold the breath in. Drop the chin down, and then draw the chin back closer to the chest so the back of the neck does not round. Hold as long as is comfortable and then bring the chin up and release the breath. (Can be incorporated in poses such as downdog when gazes goes to navel).
Namaste
Mula Bandha-Root lock. The first of three interior body “locks” used in asana and pranayama practice to control the flow of energy. To activate mula bandha, exhale and engage the pelvic floor, drawing it upwards towards your navel.
Uddiyana Bandha-Definition: Abdominal lock. The second of the three interior body “locks” used in asana and pranayama practice to control the flow of energy.
Uddiyana bandha can be practiced alone or in conjunction with mula bandha. To engage this bandha, sit in a comfortable cross legged position. Exhale your breath, then take a false inhale (draw the abdomen in and up without taking in any breath.) Draw the belly up underneath the rib cage. To release, soften the abdomen and inhale. Uddiyana bandha tones, massages and cleans the abdominal organs. (Often incorporated into poses such as Downward dog)
Jhalandara Bandha: Throat lock. The third and last of the three interior body “locks” used in asana and pranayama practice to control the flow of energy. Jhalandara bandha can be practiced alone or in conjunction with mula bandha and uddiyana bandha. To engage this bandha, sit in a comfortable cross legged position. Inhale so the lungs are about two-thirds full, and then hold the breath in. Drop the chin down, and then draw the chin back closer to the chest so the back of the neck does not round. Hold as long as is comfortable and then bring the chin up and release the breath. (Can be incorporated in poses such as downdog when gazes goes to navel).
Namaste
There's no place like Om!
Ayurveda recognizes meditation as one of the most powerful tools to help us restore balance in our mind and body. In this return to silence, we experience a deep sense of peace and relaxation. This reduces the stress that so often triggers the imbalance in our lives that leads to health problems.
Deepak Chopra has revived "Primordial Sound Meditation," which originates from the ancient knowledge of India. In this technique, you use a personal mantra (sound) which is determined by your time and place of birth. When you silently repeat these Primordial Sounds, it stills your mind, and soothes your entire physiology - mind, body and soul. Primordial Sound Meditation is easy to learn and does not require any specific belief or change in behavior or lifestyle.
There are many other types of meditation, and whichever you choose, Ayurveda recommends that you practice 20 to 30 minutes in the morning and another 20 to 30 minutes in the evening. Time spent in silence or with nature helps keep the doshas in balance and can greatly improve your health and outlook on life. Ayurvedic researchers have found that meditation increases longevity and quality of life.
Keeping your mind and body in balance is an ongoing commitment that will keep you healthy. From Lisa Coffey-What's Your Dosha Baby?
Deepak Chopra has revived "Primordial Sound Meditation," which originates from the ancient knowledge of India. In this technique, you use a personal mantra (sound) which is determined by your time and place of birth. When you silently repeat these Primordial Sounds, it stills your mind, and soothes your entire physiology - mind, body and soul. Primordial Sound Meditation is easy to learn and does not require any specific belief or change in behavior or lifestyle.
There are many other types of meditation, and whichever you choose, Ayurveda recommends that you practice 20 to 30 minutes in the morning and another 20 to 30 minutes in the evening. Time spent in silence or with nature helps keep the doshas in balance and can greatly improve your health and outlook on life. Ayurvedic researchers have found that meditation increases longevity and quality of life.
Keeping your mind and body in balance is an ongoing commitment that will keep you healthy. From Lisa Coffey-What's Your Dosha Baby?
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