Month: January 2017

community night, community outreach & beyond

thank you to all who came out for the first in a series of community nights dedicated to building camaraderie and connection! sula and the noise put on an amazing show, and nathan from grownyc schooled us in urban gardening, city farmer’s markets, and progressive waste management. thanks to your generosity, we raised $600 in donations for grownyc.

our next community night is scheduled for Friday, March 3, in Union Square. 

in the meantime, here are some solid resources for continued social action and engagement:

 

 

 

 

3-Part Breath

by Jenny Campbell

If you have been practicing yoga for a while, there is a good chance you have heard the yoga cue to “breathe into your heart.” The verbal assist is meant to energize the inner body of the chest, as well as open the physiological body by making more space in the sternum, widening the collar bones, creating a sense of lightness, promoting good posture, and a developing a feeling of freedom in the upper body. While this verbal cue might sound abstract, it is actually an anatomically sound instruction. When we breathe in, the diaphragm (the dome-shaped muscle primarily responsible for the act of respiration) contracts downward, creating more space for air entering the body. When we exhale, the diaphragm relaxes upwards, assisting our bodies in the release of air. This not only allows for our full, deep yoga breathing, but the pumping action of the diaphragm also massages the heart. Therefore, we can literally breathe into our hearts!

Between the winter cold and daily stress, we could all use some self-care techniques in our back pocket. Practice this exercise anytime you need to connect with your breath and de-stress. This pranayama can be practiced in any pose with a long spine and a free abdomen, such as an upright seated position, savasana, or supta baddha konasana. 

3-Part Breath (Dirga Swasam Pranayama)

Find your seated or supine pose and bring your attention to your breath. Allow the breath to be continuous as you initiate your inhale from the low belly, lift the breath into the rib cage/diaphragm, and then the chest. Once you reach the top of your inhale and your chest, take a long, continuous exhale, following the same path in reverse. If helpful, you can use your hands to guide your breath as you move up and down the torso.

Inhale: one long breath into the low belly, rib cage, chest

Exhale: one long breath out through the chest, rib cage, low belly

Repeat 5-10 rounds. You may slowly start to lengthen the breath as you feel ready.

Benefits:

  • Teaches one to breath fully and deeply
  • Can calm and ground the mind
  • Can help to decrease stress and anxiety
  • Can help one to focus on the present moment

*Proceed with caution with this and all breathing exercises, especially if you have a respiratory condition. As with all pranayama, stop if you feel light headed.

women’s march prep

unnamed-5 unnamed-3

teacher sherry russell recently called on the shala’s love army to generate signage for the women’s marches happening in washington, d.c. and here in nyc (not to mention all over the country!). we think these gorgeous signs and banners will lend some much-needed color and joyful tenacity to the enormous gatherings taking place this inauguration weekend.

 

unnamed-4 unnamed-2

 

self-care at the shala

unnamedunnamed-1

on a mild evening in early january, maria rubinate and ashley dorr treated both new and familiar faces to a cozy self-care workshop, including light asana practice, pranayama, art therapy, and a tutorial in seasonal ayurveda. one of the focuses of the workshop was how to identify and address symptoms of vicarious trauma as a result of intense, challenging, and emotionally-charged fields of works. it was a remarkably educational and soothing event, and we’re excited to hear that maria and ashley are considering making this a regular happening.