11/09/2014
YOGA & MEDITATION CENTER
Alinsha Greens will have Yoga and meditation facilities. Yoga guided by the intention of making Yoga accessible to everybody. You don't have to be flexible to practice Yoga. If you can breathe and move, you can do it! Drawing on our diverse backgrounds in education and training from many Yoga traditions, we adapt postures to meet the unique needs of each
Alinsha Greens emphasizes the integration of awareness, breath, and postures to help each guest to return to his/her innate True Nature through the ancient practice of Yoga.
FEW BENFITS OF YOGA
Better, more restful sleep
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Energized, toned endocrine, nervous, and digestive systems
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Freer, more efficient breathing and lung capacity
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Greater bodily strength and balance
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Improved circulation
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Improved flexibility
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Increased awareness and concentration
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Reduced anxiety
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Strengthened immune system
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More joy!
Indications for Yoga
Arthritis – Asthma - Back and neck problems – Cancer – Fibromyalgia – Scoliosis - Multiple sclerosis - Menopause and pre-menstrual syndrome - Headaches and sinusitis - Heart and lung diseases – Osteoporosis - Stress disorders, including PTSD, anxiety and insomnia
TRAINING
Certified and trained teachers in the Yoga sessions who respect and embrace guests will guide you at Alinsha Greens
Private Yoga/Yoga Therapy
In a private session, we work together to assess your specific needs and design a practice to fit you uniquely
Yoga Nidra- a ProfoundMeditation Practice
Alinsha Greens Yoga Nidra will be a profound, yet accessible, meditation practice that originates from Ta**ra Yoga systematically combines deep relaxation, affirmation, breathing, visualization and self-inquiry which work together to facilitate the integration of body, mind, and spirit.
It differs from other meditation practices in that you are invited to relax in a comfortable resting position, such as lying down or seated in a chair while being guided verbally by a teacher or a recording. Alinsha Greens Yoga practice awakens the realization of one's deepest desires and great potential for healing.
These includes the physical body, the energy body, the sensation, feeling and emotional bodies, the bodies of thought and imagery, and the bodies of bliss and personal ego identity.. Alinsha Greens helps you understand that it is the misperception of the mind that leads us to believe we are separate and limited entities.
GENERAL
Alinsha Greens Yoga sessions will be in the clubhouse set up for Yoga & Meditation. Guests will be provided with props (basics include sticky mat and wool blanket).
Yoga for Fertility
Prenatal Yoga
Fibromyalgia Yoga
Sample Practice for Fibromyalgia
Yoga for Multiple Sclerosis
Yoga for Fertility
YOGA FOR FERTILITY
Alinsha Greens Yoga's focus on integrating awareness, breath, and movement to reduce stress often associated with the struggle of infertility as well as benefit the general reproductive health of men and women trying to conceive. Yoga postures and breathing techniques provide a gentler way to exercise the body, without interfering with the hormonal balance required to enhance fertility. Yoga can also affect a woman's fertility journey at a more psychological level providing a calm break
The approach taught at Yoga for Wellness is based on meeting the unique needs of the guest. Alinsha Greens specializes in offering private sessions to facilitate the particular goal or intention of each guest. Alinsha Greens also offer various group classes with an emphasis on adapting poses for needs of individuals within the group.
PRENATAL YOGA
Alinsha Greens approach is based on meeting the unique needs of the guest. It specializes in offering private sessions to facilitate the particular goal or intention of each guest. As some pregnancies may be considered high-risk, it is important that the trainers have knowledge of contraindications associated with the circumstances and the ability to adapt poses appropriate to the condition(s). Gentle and beginner level group classes are also available that are appropriate for someone in generally good health and experiencing a normal pregnancy.
Alinsha Greens Yoga helps improve posture, which is often compromised during pregnancy as the weight of the growing baby places stress on the spine. Gentle poses integrating awareness, breath, and movement tone muscles, create more flexibility in the joints, and strengthen ligaments. Breathing and relaxation techniques provide stress-reducing benefits leading to a smoother labor and delivery process and a happier, healthier attitude toward the responsibilities of being a mother.
FIBROMYALGIA YOGA
Alinsha Greens Yoga benefits that may be helpful for symptoms of fibromyalgia and other forms of arthritis include::Yoga helps to maintain energy and strength and can be done virtually anywhere without any special equipment. Yoga can be practiced in a chair or even in bed, if necessary. Movements assist to relax tight, sore muscles, stimulate circulation and the hormonal system, send fresh oxygen throughout the body, and flush out toxins and impurities.
Yoga practice strengthens and limbers the muscles leaving one feeling revitalized. Supported inversions can help cleanse the body's organs and reduce swelling and inflammation of muscles. Breathing techniques counteract fatigue and lethargy and help reduce harmful stress reactions. Deep, rhythmic breathing may lift depression and reduce anxiety and inertia. Linking physical movement with the breath can increase the flow of oxygen in the bloodstream, muscles and to the brain. Relaxation and meditation have been proven to help with chronic pain and depression. By stopping thoughts momentarily, the mind and body experience a rejuvenating break. Sleep patterns and drug dependency may improve as well.
SAMPLE PRACTICE FOT FIBROMYALGIA
Alinsha Greens gentle classes include the practices described below.
BODY AWARENESS SCAN: Sitting or lying on your back, notice your physical body. Impartially observe your body, becoming aware of any tension, fatigue, tightness or pain. Try not to judge, just observe.
BREATH/PRANAYAMA: Sitting (in chair or on bolster) or lying on the back, observe the breath by gently placing the palms of the hands first on the lower abdomen. Notice the expansion and contraction with each inhalation and exhalation. Repeat this again in the solar plexus area, and then the upper chest area. Now inhale completely moving in order through the three areas and exhale in reverse. Again, notice any new awareness you may have had about yourself and your breath.
POSTURES/ASANAS: Seated comfortably in a chair or cross legged on a bolster or folded blanket (to lift the pelvis slightly) do the following:
Eye Movements: Inhale as you move the eyes up toward the ceiling and exhale as you move the eyes down toward the floor (without moving the head) . Repeat 3-5x. Close the eyes for a couple breaths as you relax the eyes. Then proceed in the same fashion from left to right and then 45 degrees diagonally in each direction 3-5x. Again, close the eyes and rest. Finally, move the eyes around in a very slow circle clockwise
covering each area of the circle completely as smoothly as possible. 2x clockwise, then 2x counterclockwise. Close eyes and rest. Rub palms of hands together until there is warmth at the center of the palms, then place the palms of the hands over the eyes and experience the energy and warmth of your hands. Open the eyes slowly as you move the hands away from the face for the first thing your eyes see is your own loving hands.
Shoulders: Forward and Back. Move shoulders forward and back in seated cat stretches. Inhale on expansion (as shoulders move back) and exhale as the spine moves back (and shoulders move forward).
Circles. Roll the shoulders forward making slow, fluid circles and then reverse the direction of the circles moving the shoulders backward. Inhale halfway up through the circle and exhale down the 2nd half of circle. 3x each direction.
Shrugs. Inhale as you lift the shoulders up toward the ears, exhale as you release the shoulders down gently. Do this several times and as you release the shoulders down, make the sound of "ahhhhh" as you relax the shoulders down.
Neck: Circles on the frontal plane. As if an easel and paper were directly in front of you, imagine you have a paint brush on the tip of your nose and paint big circles in one direction and then other. Coordinate the breath with the movement. 3x each direction.
Side to side: Inhale center and exhale to turning the head to each side keeping the chin parallel with the floor. Keep the rest of the body in a neutral forward position.3x each direction.
Forward and back: With the palms of the hand lightly holding the tops of the shoulders, exhale as you move the chin toward the chest, inhale as the head moves back only to comfort level. 3x.
Hands, Wrists and Forearms: Wrist stretches. Extend right arm forward at shoulder height, wrist flexed, fingers pointing down. With left hand, gently press top of hand in toward body on out-breath. Now; flex right hand with wrist flexed, fingers pointing up, with left hand, gently press right palm of the hand in toward the body on the in-breath. 3x each.
Wrists, fingers and forearms: Bring palms of the hand together at the heart space (prayer/Nemaste position). Press the heels of your palms down and when you feel a gentle stretch hold, then continue pressing until your wrists are level with your elbows. Once the heels of the palms of the hands are level with elbows, on an exhale shift your hands, arms, and elbows to the right until you feel a gentle stretch, pause
and on inhale return back to center then repeat to the other side. 2x each side.
Feet and Ankles: Extend legs one at a time, with toes pointing up toward ceiling, still sitting on folded blanket or bolster. Flex the toes in toward the calves, then point the toes away from the body. Spread the toes wide. Make circles in one direction and then the other with the feet. (This gives a gentle release to the legs and hips as well.) Relax the legs and feet. 3x each)
Standing in Balance (Tadasana/Mountain): Stand with feet hip width apart with toes pointing straight ahead. Feel the weight of your body equally on all four corners of each foot. Shift your weight forward and back and then side to side until gravity brings you to stillness, effortlessly balanced on the center of each foot. Imagine growing roots into the earth and lifting up out of the earth at the same time. Knees point out over toward second toes. Don't lock your knees. Drop your tail bone and lift the belly up out of the pelvic region. Roll your shoulders up, back and down a few times to help open the upper chest. Slide the chin forward, then drop the chin slightly, and draw the head back in line with the spine. Stand tall and breathe.
Sides of Body (Crescent Moon): From standing, (can also be done from sitting position) raise right arm and hand up toward the sky, the left hand at waist, stretch to the left inhale, exhale back to center then repeat on other side. 3x each side.
Legs: Virabhadrasana (Warrior pose variation). This pose builds energy, strengthens muscles of back, expands chest, flattens upper back and strengthens leg (quad and calf) muscles. Standing with left leg forward, feet as wide as hips, and arms at sides. Inhale as you simultaneously bend left knee, moving chest slightly forward and hips slightly back, bring arms out to sides with arms bent (fingers pointing toward ceiling) and shoulders back. Return to starting position. Repeat 3x then change to right leg forward and repeat 3x
Apanasana (knee to chest pose):. Lying on floor with both legs bent (if able, one leg can be extended along the floor) on an exhale bring one knee in toward chest with the fingers interlaced under the bend of the leg. (If not flexible enough to reach with arms, use strap held in both hands without gripping.) On inhale, release leg slightly away from the body until the arms straighten (hands still under knee), then on
exhale repeat. 4x each side.
Supine hamstring stretch: Lying on back with hands or strap under knee and opposite leg extended or bent with foot of floor with ankle directly under the knee, on exhale extend foot and leg toward the ceiling until the leg is straight or nearly straight. On inhale, release for a moment and then continue with movement on exhale and inhale. 4x each side.
Supine Bodhakonasana (Cobbler Pose): Lying on back, bend knees and begin with knees together, feet together with soles of feet on the ground. On inhale, slowly allow knees to fall open bringing the soles of the feet together. Now on exhale, very slowly bring knees together while moving low back down to floor return to starting position. Repeat about 4x.
Supine full-body stretches: Lying on back inhale as you slowly and gently stretch the opposite arm and leg away from the center of the body stretching fully out through the fingers and toes. Exhale as you relax completely then repeat on the other side. Then on inhale stretch both arms and both legs away from the center of the body and on exhale, relax completely.
Twist (Squeeze and soak effect for immune system): Lie on back with knees bent, feet on floor, arms out in a "T" position at shoulder level. Inhale center and exhale and knees drop toward the right side and head turns toward the left. Repeat 4x in same direction and hold on 4th time taking right hand to outside of the leg on top for a little gentle traction. Inhale back to center drop knees to left side as head turns toward the right and repeat as on first side. Both shoulders should stay on the floor, only turn head as comfort will allow.
Cooling Down: Cakravakasana variation. Begin on all fours, hands directly under shoulders fingers spread, knees directly under hips, back in neutral position. On inhale, lift chest up and away from belly lengthening spine vertebrae by vertebrae. On exhale, move hips back and down toward heels, lowering chest toward thighs then hips toward heels. Do about 4x and relax completely in child's pose with arms back toward feet, let elbows and arms relax down completely on 4th time.
RELAXATION WITH GUIDED MEDITATION
Supported Savasana. Lie on back with head slightly supported with folded blanket appropriate to bring head in line with spine (forehead should not be lower than chin), rolled blanket or bolster under knees and any other support that is appropriate. Close the eyes and let the body relax down into the support of the earth. Place eye pillows over the eyes if available. Relax each area of your body beginning at the top of the head and ending at your toes. Let the breath be a gentle wave like motion moving up and down the body, with each wave taking you deeper into relaxation.
How Yoga Supports Fibromyalgia
Helps maintain energy and strength
Can be done anywhere without special equipment
Relaxes tight, sore muscles
Stimulates circulation and hormonal systems
Oxygenates body
Flushes out toxins and impurities
Counteracts fatigue and lethargy
Reduces stress reactions
Activates parasympathetic nervous system
Lifts depression
Reduces anxiety and inertia
Gives mind and body reprieve
Clears scattered mind
Improves sleeping patterns
Feel Better + Work Better with Alinsha Greens Yoga in Your Workplace!
Alinsha Greens Yoga Services: Classes can be offered onsite and on a day and time that you are in our resort
Alinsha Greens Yoga Vision
This resort is appropriate for all levels of yoga practicing, including those with no prior experience. Enjoy a restorative yoga experience in the beautiful mountains of Wood Shola. Getting away from the busy-ness of your everyday life and immersing in carefully guided yoga practices including, asana (postures), restorative yoga, pranayama (breathing techniques), mudra (gestures), and Integrative Restoration - Yoga Nidra meditation, you can experience deep stillness and renewal. We will spend time in this harmonious space relaxing by the springs, walking, exploring nature, and experiencing our innate connection with everyone and everything.
