YOGA IN ISLANDIA
Welch Wellness Workshops
MARCH 2003 NEWSLETTER
NAMASTE DEAR YOGA STUDENTS!
Here is the schedule for the next couple of months:
MONDAYS NIGHTS - HAUPPAUGE ADULT ED - Yoga I - 6 to 7:30 pm
Yoga II - 7:30 to 9:00 pm - Middle School Gym - Town Line Rd & Lincoln Blvd.
To register call: 631-761-8319. Course goes for 8 weeks.
THURSDAY NIGHTS - ISLANDIA HOME STUDIO - Beginner/Open 7 to 8:30 pm
FRIDAY NIGHTS - ISLANDIA HOME STUDIO - Intermediate - 6 to 7:30 pm
SATURDAY MORNINGS - ISLANDIA HOME STUDIO - Beginner/Open 10:30 to noon
PRIVATE INSTRUCTION BY APPOINTMENT - CALL 631-348-7199.
SPECIAL EVENTS DURING MARCH
SUNDAY: 16 MARCH - 8 to 10 PM - SILENT FULL MOON MEDITATION-FREE
Refreshments - Discussion - Networking
Islandia Home Studio
SUNDAY: 23 MARCH - 10 am to 3 pm - YOGA INTENSIVE DAY - $50.
Join a group who will explore the goodness of garlic after we have done
a two-hour Yoga class - 20 minutes of meditation. The home-cooked
vegetarian buffet will include various garlic recipes. Those who want
their blood pressure checked, we can do that and see if it is true that
garlic lowers your blood pressure. Students who wish to have their ears
candled, can stay after 3:00 and have a session with
Add $15. if you wish a session with Dorothy.
SUNDAY - 30 MARCH - 8 to 10 pm- LAUGHING MEDITATION - FREE
Add your giggles, squeaks and guffaws into the mix and laugh your way to
If you haven't tried it, you have a treat in store.
Please share this information with your friends and colleagues. I
would like to hear from you as to how you are doing, and if you are
practicing your Yoga. I have had a couple of my students who continued
their practice to the point of one becoming a certified teacher through
the Northport Yoga Teaching Institute, and another has entered the
Integral Yoga Teacher Training program. This is very gratifying to me that
they have benefited to the degree that they wish to share their knowledge
I recently had an article published in
"BREATHING MASTERCLASSES" Vol. I "From the Editors of WINDPLAYER",
a publication for professional musicians who play a horn instrument.
The article is entitled DEEP BREATHING, and is reprinted here with
permission from the Editors:
Aside from using your breath to play an instrument, the practice of
yogic breathing is physically beneficial to a performer. If you learn
to breathe deeply and slowly when you inhale, you're thoroughly oxygenating
your blood and flooding your body with good fuel from outside, as long as
the air is clean. This will result in greater health and energy as well as
Many people are oxygen-starved because they breathe too shallowly,
resulting in fatigue and low resistance to disease. Often this arises from
expanding the chest rather than the abdomen while breathing. When you do
that, you can't get enough air into your lungs.
Abdominal breathing, or deep breathing, means letting your abdomen
expand when you inhale, which lowers your diaphragm -- the muscle just
below your lungs. The lower your diaphragm goes, the more room your lungs
have to expand with air.
Proper yogic breathing is meant to help you breathe fully and
rhythmically, making use of all, not just part of your lungs. All breathing
in yoga is done through the nose, with the lips softly together. This way
the air is filtered through the cilia in your nostrils.
To practice deep breathing at home, try the following exercise:
When you practice deep breathing, you will increase your lung capacity.
You can count how long it takes you to fill your lungs and then how long
it takes to completely empty them, and try for an extra one or two seconds
the next time you go through the exercise. Because even though you think
you've expelled everything, there's always a little bit left over.
The longer you can exhale, the deeper your relaxation will be.
- Sit or lie down faceup on the floor with your spine straight.
You should be wearing loose clothing that won't restrict your waist or chest.
- Place your hands gently over your abdomen, with the middle fingers
touching directly over your navel.
- Breathe in slowly. As you inhale, use your abdominal muscles to
push your belly way up. This brings the diaphragm way down, opening up
more room for air to fill your lungs. If you are inhaling correctly, your
fingertips will separate over your navel as your abdomen rises.
You should always breathe abdominally. That's the way babies breathe.
It's the most efficient way to get the maximum amount of oxygen.
- As you fill up your lungs, you can feel your rib cage start to open.
As you fill the upper lobes of your lungs, you'll feel the pressure under
your collarbone. This is the kind of deep, full breathing that you get by
running around the block several times.
- So, you're fully inflated. Now let the air out slowly, with control.
You don't want any big gushes of air. As you exhale, your abdomen
contracts. The tips of your fingers should slowly come together again and
- Empty your lungs completely, bringing your abdomen back in. Starting
from the top and working down, gently push down and depress your abdominal
muscles until you can't squeeze any more air out.
- Repeat the process for several minutes.
One technique which most yoga clsses include is alternate nostril
breathing. In Sanskrit, it's called analoma viloma. In analoma viloma,
the air is held under pressure and then exhaled. Try the following:
With time and practice, you should be able to increase your count to an
inhale for five, hold for 20, exhale for 10.
- Sit cross-legged or in a chair. Keep your head and spine straight.
- Touch left index finger to left thumb in a circle, stretching out
the other three fingers, resting the back of your left hand on your left
knee. This is a classic yogic posture.
- Curl the index and middle finger into the palm of the right hand,
rest arm against side of body, bringing thumb of right hand up to cover the
right nostril. Inhale through your left nostril and count to four.
- Close off both nostrils, using the ring finger of the right hand
against the left nostril, using only gentle pressure. Retain your breath
for a count of 16.
- At the end of the 16 count, lift the thumb exhale to a count of
eight. Inhale on right to a count of four, retain, closing both nostrils.
Hold to a count of 16, exhale left to a count of eight. You are exhaling
more air than you brought in.
- Return to a relaxed position to begin again. Do five rounds.
Slowly, as you practice these techniques and deepen your breathing over
time, you'll rid yourself of stress and fatigue and boost your energy
Wishing you good health, good friends, good times,
Om shanti, peace,
Grace -- Durga