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5:42 PM

Spotlight on: Baradvajasana I

Baradvaja – one of the great Hindi sages, Asana – pose

Baradvajasana IA simple seated twist, Baradvajasana I can be practiced by people of all ages and abilities, including pregnant women as there is no compression on the abdomen. This pose provides a lateral extension and works the dorsal and lumbar regions of the back, and is greatly beneficial for people who work at a computer or desk all day.

Turning to the opposite side that the legs are facing, it’s important to keep the buttocks evenly pressing to the floor. If one buttock lifts up, place a folded blanket or some support underneath it.

Remember to lift the spine first, and then turn the abdomen and the chest,
and finally the head, keepingBaradvajasana Chair the shoulder blades into the back. Try not to lean backwards, but keep the spine aligned and upright.

This pose can also be practiced sitting sideways on a chair, turning towards the back of the chair - as you can see in the illustration to the right.

·      Stretches: spine, shoulders and hips

·      Massages: abdominal organs

·      Helps with: digestion, lower backache and neck pain, arthritis and rheumatism in the arms and shoulders

It is recommended that you do not practice this pose if you are suffering from eyestrain or stress related headaches and migraines.

Download our infographic HERE for some basic instructions and don’t forget to send us your Baradvajasana questions, tips and photos. Email info@yogatogo.com.au or message and tag us on Facebook, Instagram or Twitter.

For more information about Baradvajasana I we recommend the following resources.

Videos:
Baradvajasana I with Lois Steinberg – 8.07 minutes
Baradvajasana I on a Chair with Lois Steinberg – 11.00 minutes

Books:
Light on Yoga, BKS Iyengar p. 251 BUY
Yoga The Path To Wholistic Health, BKS Iyengar p. 128 BUY
 
Important note: Remember to always seek the guidance of an experienced and certified yoga teacher, and check with your medical professional if you have any health concerns.

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6:43 PM

Yoga for Women

Mother’s Day is just around the corner, so we’re looking at yoga for women!

geetsIn a world where women can now do just about anything and are busier than ever, yoga has become a great tool for coping with the pressures of modern-day life, while improving overall health and fitness.

We know that some of the general benefits include increased flexibility and strength, improved concentration and sleep, relief from stress and anxiety and lots more - but there are many other reasons why women in particular should practice yoga…

Changes:
A woman’s body and mind undergoes many changes throughout her life - in adolescence, pregnancy and motherhood, menopause, and old age. Each stage requires a different level of care, awareness and understanding.

In her book, Yoga a Gem for Women, Geeta Iyengar says, “Women need yoga even more than men as the responsibilities thrust upon them by nature are greater...”

“She has to undergo the four stages of life… In these four stages physiological changes occur and she has to face problems and internal conflicts. This affects her physical and physiological organs as well as her mind…”

geeta 2Menstruation & Pregnancy:
In Iyengar Yoga, women who are menstruating or pregnant are advised to practice different poses or sequences to the regular class. The body and mind are in a different state during these times and it’s for this reason that we avoid inversions, closed abdominal twists, strenuous back bends and hand balances during menstruation.

Geeta Iyengar says “from the day menstruation begins until the day it ends … one should stick to the practice of asanas that do not obstruct the menstrual flow and help a woman keep herself healthy.”

Benefits of Yoga for Women:
A regular yoga practice can help women to:
Balance the hormones
Develop emotional stability and mental clarity
Optimise reproductive health
Avoid menstrual disorders
Cope with the physical stresses of pregnancy
Prepare for childbirth
Promote good circulation

We asked some of the ‘girls of Yoga To Go’ why they practice yoga:

LauraLaura, 25 - Stanmore

I’ve been practicing yoga for 3 years now and I love how light and stress free I feel after class. It’s great to come after a busy day at work and then walk out feeling so much better. I wasn’t very flexible when I started, but I can see slow improvements and enjoy the mindfulness aspect too.


venVen, 44 - Leichhardt


I’ve been practicing yoga on and off for about 12 years now. I instantly loved how it made me feel - like having a full body massage internally and externally and I also enjoy the spiritual side. It really helps with depression and anxiety too - if I’m feeling down, I go to the studio and always feel better afterwards.




jeniJenny, 53 - Dulwich Hill

My Osteopath suggested I try yoga after a bout of Vertigo about 7 years ago and I have been practicing ever since. I love the quietness it brings to my mind and that we are completely focussed on the body. It also helps me manage my neck injury and I sleep better too!


margaretMargaret, 68 - Bexley North


I took part in the study with the George Institute looking at the benefits of yoga for seniors and enjoyed it so much that I kept coming back. I had a shoulder injury at the time and found that yoga really helped. Now it’s something I do every week.


sarahSarah, 33 - Stanmore


I work in hospitality and get really bad migraines. Since I started yoga and Pilates about one year ago, I haven’t spent as much on pain medication or needed to take migraine tablets as much. Yoga is also helping me to manage work-related injuries and digestive problems that I had ignored for years. 



For more information about yoga for women we recommend the following resources.

Articles:
Why are we so concerned about menstruation in Iyengar yoga?
The Practice of Women for the Whole Month
Menstruation sequences for self practice
 
Books:
A Gem for Women, Geeta Iyengar BUY
Iyengar Yoga for Motherhood, Geeta Iyengar BUY
The Woman’s Yoga Book, Bobby Clennell BUY
Yoga The Path To Holistic Health, BKS Iyengar p. 30 BUY

Important note: Remember to always seek the guidance of an experienced and certified yoga teacher, and check with your medical professional if you have any health concerns.




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8:12 PM

Winter Solstice - A Time for Clarity & Reflection

Pause as the sun stands still in the sky, be immersed in the sublime sounds of light filled gongs and singing bowls as you experience deeply restorative relaxation, recalibrating your nervous system, relieving tension, refreshing your mind.  Being submerged in an ocean of sound allows healing to occur at a deep level.

Winter Solstice PetershamBeing immersed in an ocean of sound allows healing to occur at a deep level. The sonic vibrations of these ancient instruments of sound help to clear negativity and old habits, leaving you open for new ideas to emerge with the pure tones of quartz crystal.


Breath and gentle movement will help you open to the healing effects of the sound, supporting you in your journey through specific therapeutic sequences delivered by a qualified sound therapist.

Please bring a shawl or blanket to cover yourself during deep relaxation and water to drink ~ whatever you need to be completely comfortable.

MIRRORS & CRYSTAL
Winter Solstice Sound Healing Relaxation
Yoga To Go Studio in Petersham

Sunday 18 June 4.00-5.30pm
$25 purchased in advance or $30 at the door 

BOOKINGS ESSENTIAL
Christine 0410 289 519
info@soundboundhealing.com
www.soundboundhealing.com
www.facebook.com/events/1769007600094689/
www.stickytickets.com.au

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6:34 PM

Beginners Yoga – Home Practice

Getting a regular home yoga practice going is not easy. Yet it’s one of the best ways to develop and grow your practice and understanding of yoga.

There are distractions, chores to be done and social media to scroll through. Then you have to work out which poses you should do – which can be daunting if you’re not a yoga teacher or regularly putting together class sequences.

Three quick home practice tips:

•             A short practice is better than no practice – don’t worry if you only have 20 minutes, its all about quality not quantity!

•             Listen to what your body and mind needs – a restorative practice including forward bends and inversions is great after a busy day, while a backbend practice might help lift your energy when your energy is low.

•             Happy inversions - Sirsasana (headstand) is stimulating and heating and should be followed by a soothing and cooling Salamba Sarvangasana (shoulder stand). While shoulder stand can be safely practiced on it’s own, Headstand should always be followed by shoulder stand.

To help kick start your home practice, we’ve also asked our teachers to put together suitable sequences – like this Beginners Yoga practice from Sarah:
                                               beginner sequence
Download the PDF version here and stay tuned for more home practice sequences coming soon!

Don’t forget to send us your home practice questions, tips and photos – email info@yogatogo.com,au or message and tag us on Facebook, Instagram or Twitter.

Important note: Remember to always seek the guidance of an experienced and certified yoga teacher, and check with your medical professional if you have any health concerns.

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5:13 PM

Yoga for Emotional Stability

Emotianal StabilityThe physical health benefits of yoga, like increased strength, flexibility and balance have long been known and accepted. However, in recent years scientists and researchers have also begun looking at the affect that yoga can have on our mental and emotional health.  

Their studies have since shown that yoga is also helpful in managing stress, anxiety and improving overall mood. Yoga is now even being used in prisons and to help people suffering from PTSD to recover and manage symptoms.

Unfortunately, stress is an unavoidable part of modern day life, and we may never be able to completely eliminate it. So making sure that we get enough quiet time to truly rest and relax has never been more needed!

In his book Light on Life, BKS Iyengar explains that in yoga, “our aim is to be able to deal with stress as and when it arises, and not to imprint and accumulate it in the body’s various systems.” (Page 62)

He goes on to say, “because of this fast life, we are neglecting the body and the mind. The body and the mind are beginning to pull each other in opposite directing, dissipating our energy. We do not know how to recharge our batteries of energy. As a result, we become careless and callous.” (Page 62)

“Yoga allows you to find an inner peace that is not ruffled and riled by the endless stresses and struggles of life. Yoga allows you to find a new kind of freedom that you may not have known even existed.” (Page 9)

A restorative Iyengar yoga practice is a great way to calm the mind and nervous system, and manage stress and emotional disturbances. A restorative yoga sequence usually involves fewer poses that are fully supported by props to allow students of all levels and abilities to rest comfortably for longer periods of time – about 5 minutes or more. This allows the body and mind to settle, soften and become quiet.

Join our NEW 6-week Rest and Restore course starting at 7:30pm on Wednesday 12 April or simply drop in to these weekly classes when you can and experience the soothing benefits of a restorative yoga practice for yourself.

If you’d like to try a restorative practice at home, download BKS Iyengar’s Asanas for Emotional Stability sequence HERE and send us any of your restorative yoga questions, tips and photos. Email info@yogatogo.com.au or message and tag us on Facebook, Instagram or Twitter.

Important note: Remember to always seek the guidance of an experienced and certified yoga teacher, and check with your medical professional if you have any health concerns.


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5:43 PM

Autumn Equinox Sound Healing

A TIME TO BALANCE DARKNESS & LIGHT
Celebrate the transition of equal day and night when you can harvest your successes, clear the space and come to ground.  Preparing you for a period of reflection and restoration before planting the seeds of your future.

Gong Autumn EquinoxBathe in the sublime sounds of bronze gongs and singing bowls as you experience deeply restorative relaxation, recalibrating your nervous system, relieving tension, refreshing your mind.

Being submerged in an ocean of sound allows healing to occur at a deep level. The sonic vibrations of these ancient instruments of sound help to clear negativity and old habits leaving you open for new ideas to emerge.

Please bring a light shawl to cover yourself during deep relaxation and water to drink ~ whatever you need to be completely comfortable

GONG BATH Autumn Equinox Sound Healing
at Yoga To Go Studio in Petersham
Sunday 19 March
4.00-5.30pm
$25 purchased in advance
$30 at the door


BOOKINGS ESSENTIAL
Christine 0410 289 519
info@soundboundhealing.com
www.soundboundhealing.com

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5:37 PM

Yoga for Anxiety & Depression

Join qualified yoga therapist Alex Ivetic over a one-day workshop as she delves into yogic techniques for optimum mental and physical Well-being.

Alex
• Discover why the mind-body connection is the key to inner happiness and stability
• Experience breathing, mindfulness and relaxation techniques that build awareness, steadiness and stillness
• Engage in therapeutic yoga postures that will help you release stress, feel calm and grounded
• A tool-kit of skills that can be used when needed in daily life that is sustainable And transformative


Course date: Sunday 2 April 2017
Time: 9.30am – 3.30pm
Venue: Yoga to Go. 106-108 Crystal Street, Petersham
Cost: $285

Your booking is essential. Call for more info.
RSVP Alex 0414 638 680
e: move@innersenseyoga.com.au

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6:20 PM

Breathworks Mindfulness for Health & Stress

8 week course in mindfulness for pain and stress.

BreathworksBreathworks Mindfulness practices, including meditation, help us make better choices about the way we respond to our experiences, even the difficult ones. Choice brings freedom as we realise we no longer need to automatically respond from habit.

Course Dates for 2017:
- 5th February - 26th March
- 7th May - July 2nd
- 8th October - November 26th

Weekly 2.5 hour sessions will be conducted at Yoga To Go Studio in Petersham, Cost $500 including CD's, workbook and support throughout the course (concessions available)

For More information contact Jenny on 0403 916 778 or visit

www.breathworks-mindfulness.com.au

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6:58 PM

Spotlight on: Urdhva Dhanurasana

Urdhva - upward, Dhanu - bow, Asana – pose

Commonly called Upward Bow or Wheel pose, Urdhva Dhanurasana is an uplifting and energising back Urdhva Dhanurasanabend that strongly opens the chest and heart and will invites courage and hope into your mind and life. 

Practicing this pose regularly can help counteract feelings of depression, also stimulates the thyroid and pituitary gland and is used to help relieve Asthma symptoms by allowing more oxygen to flow through the lungs.

The spine can become compressed as a result of the natural ageing process and from sitting for long periods of time. Urdhva Dhanurasana helps create space and increases flexibility, helping to keep the spine healthy and strong.

·        Strengthens: arms, wrists, legs, buttocks, spine and abdomen.

·        Stretches & opens: chest, lungs, armpits, groins and spine

·        Helps with: back pain, asthma, anxiety and depression

Because they provide a powerful full body workout and strong abdominal stretch, back bends should not be practiced during pregnancy or menstruation, and should be avoided if you suffer from high or low blood pressure.

Use caution if you suffer from back or neck issues, and consult an Iyengar yoga teacher before practicing Urdhva Dhanurasana. There’s a good range of ‘baby back bends’ that are suitable for beginners to steadily and safely build strength and flexibility before attempting more advanced back bends like Urdhva Dhanurasana.

Download our infographic here for some basic instructions and don’t forget to send us your Urdhva Dhanurasana questions, tips and photos. Email info@yogatogo.com.au or message and tag us on Facebook, Instagram or Twitter.

For more information about Urdhva Dhanurasana we recommend the following resources.

Videos:
Guruji’s Urdhva Dhanurasana - 53 seconds
Bobby Clennell - Urdhva Dhanurasana over a chair - 1.11 minutes
 
Books:
Light on Yoga, BKS Iyengar p. 479 BUY
Yoga The Path To Wholistic Health, BKS Iyengar p. 160 BUY

Important note: Remember to always seek the guidance of an experienced and certified yoga teacher, and check with your medical professional if you have any health concerns.

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4:47 PM

Sound Therapy Participant Research

soundscapeSOUNDSCAPE

Create your own soundscape, with gongs, singing bowls, percussion.

A group exercise in

• creativity • communication • community •

This is active participation where YOU get to play all the instruments and create a piece of sonic art. It is SO MUCH FUN! And beneficial on many other levels too which is what allows the process to be a therapeutic practice for groups and for individual reflection.  Plus you learn new sound making skills to satisfy your curiosity and creativity, as well as having an opportunity to meet and interact with lots of new people.

Sunday January 15th, 4-7pm, $15 donation

Bookings are Essential and can be made by contacting Christine Directly on 0410 289 519

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