Vasa the Studio

If you don’t like someone’s social media presence, don’t follow them.  

Plain and simple.  You can still respect them as a teacher, friend, colleague, and/or person.  It doesn’t mean you judge them to be better or worse than you.  

A few months ago I did an Instagram clean up.  I found that I was spending way too much time analyzing, comparing, and getting worked up over comments and posts made by fellow yogis.  I decided that I would only follow those who continued to inspire my creative side of yoga.  

As a yoga teacher and studio owner I have the responsibility, in my opinion, to keep things fresh, new and exciting for my students.  There are a lot of yogis out there who post inspirational quotes that I relate to, or do cool things with their workshops and travels, and sometimes even just simple things like new transitions or approaches to the asanas can lead me to a new way of thinking about classes and the philosophies of yoga.  By connecting with these individuals I have learned ways to better my practice as well as my teaching.  I have also been able to make friends and even bring one of my favorite teachers, MacKenzie Miller, out to teach at our studio’s Grand Opening!  

The business of yoga is incredibly challenging.  Social media channels provide a free, easy way to advertise and connect with students and colleagues around the world.  When used appropriately Facebook, IG, Twitter and Blogs can be very effective ways to market yourself and your business.  Flash back ten years ago and there were only a few yoga teachers around the world that people had heard of.  Now thousands of us are able to make a living teaching yoga…I can’t help but think Social Media channels had an influence on that.

For the month of May, Vasa has been working on several variations of headstands. Above are the seven different types of Ashtanga headstands as demonstrated by instructor Lisa Vest.

From top left to bottom right:

1. Bound Headstand (Baddha Hasta Sirsasana A)

2. Pinching Shoulders Headstand (Baddha Hasta Sirsasana D)

3. Bound Hand Headstand (Baddha Hasta Sirsasana B)

4. Forearm Headstand (Baddha Hasta Sirsasana C)

5. Iron Cross Headstand (Mukta Hasta Sirsasana C)

6. Tripod Headstand (Mukta Hasta Sirsasana)

Handstand workshop at Vasa on Saturday May 30 at 2:00 pm!! 

 $15 for Vasa members and $25 for non-members

Inverted yoga poses offer many benefits but may not be good for everyone! It is important to listen to your body and know your limitations. Inversions are poses that get the hips above the heart and head. If inversions such as headstand, handstand, or forearm stand are not for you, not to worry, relaxed inversions will also get you plenty of benefits. Many inverted poses can exacerbate problems for people with neck injuries, high blood pressure, certain heart conditions, certain eye problems, and epilepsy, among other health conditions. It is always necessary to consult a physician before beginning any physical activities and ask questions when you have them! But let's get to the good stuff...

A Few Benefits of Inversions

-  Improves circulation and helps the heart by momentarily reversing blood flow

-  Increase in energy by increasing blood flow to the brain

-  Immunity boosting by helping he lymphatic system

- Inversion such as shoulder stand, plow, happy baby, and legs up the wall work to calm the nervous center

- Improves balance

- Increase core and upper body strength

- Creates both humility and confidence, inverting is a process and a practice! 

- Promotes focus

- Gives you a new perspective (quite literally)

- Can ease back pain by taking pressure off and better aligning the spine

- Creates body awareness, coordination and movement is even harder upside down!

- Defying gravity fights against wrinkles and varicose veins 

- Helps your posture

- Aids in digestion

- Flushes the adrenal glands releasing endorphins to create good feelings and combat depression

-  Breathing upside down strengthens the diaphragm 

Sirsasana Tutorial

Here it is- Headstand tutorial!  The pose of the month for May is #sirsasana .  You can ALL approach this, so let’s get inverted yogis!

Among the many beneficial types of poses that yogis find useful, incorporating twisting poses are a wonderful addition to a daily practice. Many have found that twisting poses have increased mobility of the spine and back, some have found twists to be energizing, twists can be detoxifying, and they can help with digestion. Twists typically focus on lower, middle, and upper sections of the torso, and there are a number of twists that can be integrated into your practice. However, in order to avoid injury, it is important to know how to do them with proper alignment and breath work. Another important thing to bear in mind is when to avoid twisting poses. Let’s look a bit further into twisting asanas….

Benefits

Restoring Your Spine & Back

Over time, the muscles and fascia (connective tissue fibers) in the back will become stiff due to a lack of circulation. This eventually can affect the range of motion, which could cause ongoing discomfort or an increased chance of injury. By safely including twisting postures into your practice, this will increase blood flow, joint and muscle flexibility, and it can help realign the spine.

Flow of Energy

Standing up straight and lengthening your spine does in fact make a difference in your energy level. Research has shown that sitting and standing up straight has a significant effect on our energy levels. Therefore, when practicing a twisting pose, it is important to first lengthen the spine and then twist. Carefully doing this can give an immediate flow of energy and it can decompress the vertebrae.

Detox

There are three main waste eliminating systems in the body, the circulatory system, the digestive system, and the lymphatic system. Stretching and twisting poses can stimulate all three of these systems by increasing blood flow throughout the body. More specifically, when we twist into poses it temporarily cuts off the blood flow to the organs, and then fresh blood is re-introduced to our organs once we release out of the pose. Therefore, the increase in circulation results in a detoxifying effect.

Digestion

As mentioned above, twisting the torso can stimulate the organs in your abdominal cavity and therefore increasing blood flow. After releasing from a twisting pose, there is a surge of fresh blood in which new oxygen and nutrients are carried to the abdominal organs. Consequently, twisting asanas can increase circulation to the digestive organs, thus increasing their ability to function properly.

Types of Twists

There is a variety of twisting postures can be practiced in reclining, seated or standing positions. Below are a few poses for each of the three categories listed above…

Important Notes:

Remember to hold the twist on both sides of the body for the same length of time. Be cautious when starting on a new side because one side of the body may not be as flexible as the other side.

Alignment is essential! Please be sure to correctly align yourself in the pose, so that you can safely enjoy the full effect of the pose.

Reclining Twists

- Reclined spinal twist with one knee

- Reclined spinal twist with two knees

- Reclined spinal twist with eagle legs

Seated Twists

- Marichi’s pose

- Bharadvaja’s twist

Standing Twists

- Twisted chair pose

- Twisted half moon pose

- Twisted triangle pose

- Revolved side angle pose

Essential Tips for Twisting Poses

Remember Your Breath!

- If you’re holding your breath you may be pushing yourself too far, ease back a little and refocus your breath.

- Use your breath to warm up into the twist. Doing this will eventually get you into a relaxed twist suitable for you.

- Inhale as you lengthen your spine, and exhale as you relax into the twist.

Mechanics of Twists

- Twist from the lower spine and work your way up.

- If you are in a class, do your best to listen to the instructor’s alignment cues, alignment is different for each twisting pose.

- Know your body! Everyone’s body is different, so it’s important to listen to what feels good versus what feels like a sharp pain.

When to Avoid Twists

Please avoid twisting poses if you are or have had…

- Pregnant

- Spinal disc injury

- Chronic digestion issues

by Jessica de la Tejera

I was born to drug addicts.  My father was a hard core heroin user and my mother and step-father were methamphetamine addicts.  Our home was a revolving door of strangers, weird smells, erratic, violent behaviors, sleepless nights and total disregard for child welfare.  Consequently, I was sexually abused until the age of 13 and suffered from severe depression and suicidal thoughts.  I could not sleep without having lucid nightmares and would go days at a time without sleeping at all for the fear of what sleep would bring.   At the age of 14, I attempted suicide by taking 80 Extra-Strength Tylenol pills, which landed me in the Intensive Care Unit of Loma Linda Children's Hospital with complete kidney failure. While lying in the ICU I saw the end of a religious program in which the body was referred to as a temple.  I had an epiphany that I could restore my temple and that I would not live a life on dialysis, which is what I was diagnosed as having to do as a result of my kidney failure.  I clearly remember consciously making the decision to heal myself.  From that moment on, my condition began to improve.  Doctors and students from every facet of Loma Linda's health care came to study my case, in what was dubbed a miraculous recovery.  I walked out of the hospital two weeks later, with my kidneys restored.  My body was healing, but my mind and heart were still very broken. In the years that followed I divorced myself from my mom and step-dad as their addiction got deeper and darker.  I proceeded on a path of self-discovery with the love and guidance of my friends, (one of whom I have been married to for 15 years) who became the family I so desparately needed and wanted.  We studied and traveled together--- they introduced me to the Grateful Dead, responsible partying, life-changing literature and good, old-fashioned fun.  As my favorite author, Tom Robbins says, "It's never too late to have a happy childhood."  This was my time. There was always an innate need for me to heal the wounds so deeply inflicted from my childhood and adolescense.  I continued to suffer from insomnia and bouts of severe depression.  My dreams were still interwoven with nightmares, as were some of my waking hours.  I tried traditional therapies but didn't connect to them.  It was then that I discovered the music of Tori Amos.  She became my "poor man's therapist" as I listened to nothing other than Under the Pink for an entire year, shedding layers of pain and anger everytime.  Music gave me the poetic outlet I needed to express myself without having to rehash memories, analyze, or express thoughts or feelings.  Today, music is my expression of ecstatic joy. Life went on as I fell in and out of deep depression.  After our daughter was born, I was afflicted with Post-Partum Depression to the point that I fantasized about dying just so that I could sleep!  Becoming a mother was overwhelming and all of the unhealed parts of my soul bared down on me like a volcano about to erupt.  My husband remained the light for my daughter and I, never once faltering and always leading with a positive outlook.  But I knew I needed help and began to seek professional guidance. Not too long afterwards, I invited my mother and step-father to my home.  They had been sober for over 8 years, with consistent jobs, a home purchase, and therapy.  I had been holding on to their forgiveness, thinking that they didn't deserve it---they failed me.  But I listened as they whole-heartedly apologized.  And I whole-heartedly forgave them.  In a moment, the weight of the world was lifted off of my shoulders and I realized that the act of forgiveness was a gift for myself, one that would release me from the binds of my memories and anger.  I had expected my depression to leave me after this reunion, but alas, it did not. I was 34 years old, an elementary teacher of 9 years, mother of a 5 year old, going to school for my Master's Degree when my depression took hold of my life again.  This time, my husband's family staged an intervention for me to address my mood swings and how my depression was effecting the family.  I was devastated.  I was in a self-destructive cycle of overdrinking, overeating, not exercising, and hating myself the next morning over and over again.  I had put on about 40 pounds and felt like a shadow of myself.  After seeing my weight on a scale in the doctor's office and having an embarrassing public breakdown over it, I knew I had to make some drastic changes. That night, feeling like dying, heavy, uncomfortable in my own skin, I opened up my laptop and started to search for ways to turn my life around.  Having dabbled in yoga a few times (I never stuck with it because I believed it was too ridiculously hard), I went onto the website of the studio I had gone to months before.  

The instructor had a free audio clip linked to the site of a class he'd just taught, so I clicked on it.  Not even realizing it, I started to follow the instruction, gently moving and twisting my body.  Fifteen minutes later, I closed the computer and sat in silence, noticing how just a short time doing yoga made me feel.  Just as I'd had the epiphany in the ICU about my ability to heal myself, I had the revelation that yoga was the missing link to healing in my life. The next day I dug out a promotional flyer the studio had sent me months before for three free classes.  I knew I'd kept it for a reason---there was no expiration date.  I used all three free classes up in one week and started to log in my caloric intake.  Shortly thereafter, I committed to going to yoga twice a week and made dramatic changes in my diet.  The yoga was incredibly challenging!!!  Everything in my being would tremble and shake, I struggled to understand the names of poses, I had minimal flexibility and my breathing seemed impossible to control.  But, I started to see and feel changes in my body and mind that kept me committed to going back.

My family started to see the change in me as well.  My husband gave me the green light to go as often as I wanted to, so I went from twice a week to three times a week and saw even more results.  I was losing weight and dropping dress sizes, but this was simply a positive side effect of the work that was happening on the inside.  All of the angst and heartache I was carrying would get a little lighter after each practice.  Tears would stream down my cheeks in Savasana as I experienced the sweet release and realization that I truly had the power to heal myself once again.  All I had to do was LET GO. That year I set a goal to do a 40-day challenge in which I did hot power yoga and ate a clean vegan/vegetarian diet for 40 consecutive days.  Traversing this challenge changed my practice and my life.  It was a crash-course in yoga---how to modify depending on energy level and mood, how to be in touch with every bodily sensation, and how to persevere through fatigue.  I was totally hooked!  From that time on, I went to yoga 5-7 days a week and fell completely, emphatically in love with the practice. My yogic journey evolved into teaching Kid's Yoga for two years, then taking teacher training to become an instructor.  My personal practice waxes and wanes naturally, but my love for yoga and how it's enhanced my life never ceases to grow.  I can easily detect signs of depression and will quickly get myself to my mat.  I've not experienced being depressed for over five years!  Through my own breath and movement, I have changed my physiology and therefor my life. I am forever grateful to all of my yoga teachers, but especially to Lisa Vest.  She saw the light and passion within me even when I didn't fully see it myself to become an instructor.  Lisa has so lovingly guided me (and continues to guide me) along this journey.  Teaching yoga is my way of giving back to what the practice has given to me.  I love the element of creativity involved in sequencing classes and forming playlists---it's a meditative practice in and of itself.  The music I play is an expression of my soul---my healed and happy soul.  My only goal as a teacher is that you are able to unveil the healer within you through your own breath and movement.  My heart explodes with gratitude every time I have the privilege to guide you through your practice.

Namaste

Pose of the Month

Vasa’s pose for the month of April is twisted half moon or revolved half moon. Revolved Half Moon Pose is a standing yoga pose that combines the challenge of balancing with the detoxifying benefits of a twist.

Benefits

Twisted Half Moon strengthens and stretches the whole body. It builds strength in the ankles, thighs, abdomen, buttocks, and lower back. It also stretches the shoulders, chest, torso, spine, groins, hamstrings, and calves. Additionally, this pose builds stability in the core muscles, including the abdominal muscles, pelvis, and lower back. Regularly practicing Twisted Half Moon will help you develop physical and mental stamina.

Twisted Half Moon also improves your balance, stability, and coordination. It increases body confidence, poise, and courage. Twisting the torso around the spine massages and cleanses the digestive organs, which aids in their ability of digestion and it helps to release toxins waste matter. 

Variations & Modifications

Twisted Half Moon will stretch and strengthen every muscle in your body when practiced correctly. For those who are new to the pose, it can be challenging to find balance and the correct alignment. Try these changes to find a version of the pose that works best for you:

For extra support, rest your bottom hand on a yoga block. 

To learn the correct extension of the raised leg, press the heel of your raised foot firmly against a wall.

For a greater challenge, lift your bottom hand away from the floor and place your thumb at your sternum in half prayer position

Alignment Tips

Do not lock or hyperextend the knee of your standing leg.

Maintain an equal balance of energy and effort in both legs.

Lift equally through the raised leg and the shoulder of the raised arm.

Keep your shoulderblades and collarbones broad throughout the pose.

Keep your pelvis neutral and turn your trunk, instead. Think of your hips as the anchor of this pose.

Keep a straight line through your spine. Do not let your spine round in the pose.

Pre Poses

Unwind in Vasa’s Candlelight Yin class with yoga instructor Jessica De La Tejera. If you happen to be in our area, check out Vasa’s class times!