Dubai GroovyKids Yoga Teacher Training returns on November 10-11, 2017!

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DUBAI GROOVYKIDS YOGA TEACHER TRAINING WITH GREVILLE HENWOOD 🌈 NOVEMBER 10-11, 2017

GroovyKids Meditation in Progress

Combine your passion in yoga and love for kids under the expertise of Global Instructor Greville Henwood and become empowered with the necessary skills to teach kids yoga, movement and meditation in Dubai, on November 10-11, 2017.

As a trainee on this extremely joyful weekend training, you’ll learn the GroovyKids Yoga​™ flow [45-60 minute] complete range of motion yoga class using music, breath awareness and savasana techniques. You’ll also learn unique brain + body coordination exercises, how to build strength, stability, focus, balance & learn games to harness kids energy and enthusiasm. We practice yoga sequences to share yoga philosophically with kids and meditation that can help so much with stress as kids grow up. The training is very practical, interactive and extremely fun!

GroovyKids is proud to mark its 9th return to Dubai and this 15hr yoga alliance course hosted at the beautiful space of Voyoga studio. This kids yoga teacher’s training is open to anyone who has a love for kids and has a background in yoga practice – no specific level or experience required.

REGISTRATION IS NOW OPEN!
EMAIL: yogalatesdxb@gmail.com
VISIT: www.yogalatesblissindubai.com

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WELCOME TO BALI’S LEADING DETOX, YOGA AND MEDITATION RETREATS AT VILLA GAIA!

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Welcome to Gaia Retreat Center located in Ubud – the most desirable location in Bali and voted the friendliest town in Asia!

If you’ve been craving a change in your life and wish to give yourself a gift of personal growth & energy, then our tailored detox retreat packages and 5 day transcendental meditation private retreats are an excellent choice for your mind-body-spirit. At Gaia Retreat Center our mission is to establish a foundation that supports the energetic statement that the more you give the more you receive.

We offer 3 main services at Villa Gaia for you to choose from:
Detox & Yoga Personalized Retreat Packages

5 Day Private Transcendental Meditation Retreat

Host your Retreat / Training at Villa Gaia

The view from Villa Gaia is quintessential Bali. Think swaying palm trees and lush fruit trees line the edges of terraced rice fields that extend into the distance with a private stairway access to the rice fields and organic farm for wonderful morning walks.

From your front door of Villa Gaia, you can take a leisurely 15 minute stroll to town to a vast array of markets, shops & delicious world class restaurants including Locavore, Hujan Locale, Seniman Cafe, Seeds of Life, Kismet, Earth Cafe and a plethora of healers, spas, yoga studios and markets, easily found along the main roads of this small town.

Ngurah Rai International Airport (Bali’s international airport) is just 60 minutes away from our villa making it a relaxing destination to travel to. Exploring the island is a must and our friendly staff can arrange tours during your stay. Since Bali is a fairly small island, you can plan many exciting adventures and day’s trip around the island while you detox at our villa.

The grand entrance of the retreat center opens up to the marble and teak wood that has 8 bedrooms, 9 bathrooms, private spa room with sauna and hot tub, full Western-standard kitchen, private catering kitchen, dining room, large screen projection cinema room, full staff and a beautiful infinity pool with decks and views to awe and soothe any wired soul to bliss.

Read more and how to register towards our retreats by clicking – HERE 

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Learn how to teach Yoga Nidra, Shamatha & Guided Walking Meditation with David Magone, June 2-6 in Dubai

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5 DAY MEDITATION TEACHER TRAINING WITH DAVID MAGONE | JUNE 2-6, 2017

Meditation is a word that has come to be used loosely and inaccurately in the modern world. That is why there is so much confusion about how to practice it. Some people use the word meditate when they mean thinking or contemplating; others use it to refer to daydreaming or fantasizing. However, meditation is not any of these.

Meditation is a precise technique for resting the mind and attaining a state of consciousness that is totally different from the normal waking state. When you meditate, you are fully awake and alert, but your mind is not focused on the external world or on the events taking place around you.

I’m excited to welcome David Magone and the director of Pranavayu School in Boston to take you on a brand new five-day meditation teacher training in Dubai on June 2-6, 2017

Click – here – for complete details on the course structure
Rate: 4,200 AED

This 40-hour training will help you deepen your own meditation practice with a combination of restorative yoga, short lectures and setup excellent guided meditation practices using the Shamatha, Nidra and Guided Walking meditation techniques.
David has shared a beautiful introduction on Meditation [below] and how the heart healthy benefits applies to everyone along with what you will be walking away with out of his 5 day training. Please note that this training is open for ALL levels and all backgrounds onboard. You will be empowered with the major tools and techniques to begin offering your own meditation classes, private sessions, retreats and simply to your own personal practice. You can treat this training as a great 5 day retreat as well.
The sky’s the limit and the benefits are endless!

“When I was growing up, I spent a lot of time in the Rocky Mountains camping and hiking. The trails were beautiful and the scenery was stunning. I loved being surrounded by beautiful mountain peaks, lakes, streams and an abundance of wildlife, and so spent a lot of my downtime in the forests with my family and friends. Most of the trips that we took were very peaceful.

However, the areas that we traveled through were also populated by the North American grizzly bear – a creature known for its ferocity and occasional aggression toward hikers. Because we knew of the risk that the bears posed, we were always very careful to pay close attention to our surroundings.
Usually, the hikes were completed without incident. However, not all of the hikes were peaceful! Every now and then my friends and I would hear rustling in the forest, and sure that it was a bear, we would run away as fast as we could. To this day, I can still recall the changes that occurred in my body as I ran – they were really quite remarkable. As I ran, my pulse would quicken and my blood pressure would rise. I would also develop tunnel vision and my logical thinking would go out the door! Moments later when I found out that my mind had been playing tricks on me and it wasn’t a bear at all, it would usually take around ten or fifteen minutes before my heartbeat would slow and I would begin to feel normal again.
Though I didn’t understand it at the time, the symptoms that I felt as I ran were classic symptoms of the fight or flight response. The fight or flight response is a nervous system response that occurs when the body feels threatened. Under threat, the nervous system floods the body with a chemical cocktail of stress hormones that prepares whoever experiences it to either fight or run away! Classic symptoms are elevated blood pressure, nausea, erratic behaviour, tunnel vision and quicker breathing patterns. The fight or flight response is governed by one branch of the nervous system – the sympathetic. Another branch of the nervous system, (the parasympathetic) acts as more of a dampening system. This branch is designed to bring the body back to normal once the perceived threat has passed. As this occurs, the parasympathetic system kicks in and normalizes blood pressure, breath rate and all of the other deviations from the norm caused when the body perceives a threat. These two systems work to balance one another and both play an important role in our survival.
However, they both operate at different speeds. When the body is threatened, the fight or flight response kicks in immediately. The parasympathetic damper takes time more time to bring the body back down though – in most cases, it take at least 10 or fifteen minutes for it to work it’s magic! When a threat only happens occasionally, the fight or flight response isn’t really harmful. As long as the body has time to calm down, everything continues to work as it should. In fact, some exposure to stress can actually make the body and the mind stronger!

However, most of us experience more stress than the body is designed to cope with. As a result, we can wind up triggering the fight or fight response many times per day! When this happens, the parasympathetic nervous system doesn’t have time to do it’s job, and the body remains in constant overdrive. Over time, this exerts wear and tear on the body and can lead to a whole host of problems such as greater susceptibility to colds and flu, increased risk of heart attack, and faster than normal biological aging.

The good news is though, that these negative effects are preventable. Learning to induce the parasympathetic nervous system response, (also called the relaxation response) can help you prevent many of the health related risks of chronic stress and can even assist in healing damage done in the past. All of this can be accomplished through meditation.” – David Magone, www.pranavyau.com

 
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In this 5 day training, we’ll be covering 3 primary techniques that can be used

to induce the relaxation response:
 
Yoga Nidra which is a state of consciousness between waking and sleeping, is a profoundly relaxing practice that teaches you how to induce the relaxation response at will. The practice primarily consists of conscious body scanning practices and visualization exercises that can be done pretty much anywhere. Yoga Nidra is very useful for insomnia, anxiety and whole host of other ailments as well. Because it focuses on inducing relaxation through awareness of physical sensation, it’s also the perfect meditation for beginners to start with.

Shamatha Meditation is a traditional concentration practice that can be used to calm the emotions and slow down mental chatter. This particular meditation is typically done by practicing single-pointed meditation on an external object or a focal point such as the breath. When done regularly, this practice can strengthen concentration, balance the emotions, even make you more resilient to daily stressors.

Guided Walking Meditation is an excellent companion to a seated meditation practice. It’s a traditional practice that can be used to maintain mindfulness and loosen up stiff body parts between practice sessions. It provides an excellent way to ground your body and involves a very deliberating concentration on the motions of walking that we normally take for granted. Done with mindfulness, the simple act of walking can be used to induce the relaxation response and to develop a deeper appreciation for your body and the world around you.
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After taking this training you will be empowered to:

  • Effectively structure your own meditation practices
  • Help yourself and others overcome stress and anxiety by inducing the relaxation response
  • Identify and overcome common obstacles to meditation practice
  • Evaluate signs of progress
  • Guide 3 different types of meditation in private lesson settings and group class 
    environment through multiple sequences 
Click – here – for complete details on the course structure
Rate: 4,200 AED 





REGISTRATION STEPS:

COSTAL BREATHING FOR SPINAL HEALTH & FLUIDITY | 100HR HATHA YOGA TEACHER TRAINING, FEB 24-MARCH 7, 2017 | DUBAI, UAE

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COSTAL BREATHING FOR SPINAL HEALTH AND FLUIDITY IN YOUR YOGA PRACTICE

Breath is the primary focus of every yoga practice – delivering benefits to the physical body, mental body, emotional body, and energetic body.

At our upcoming 100hr Hatha Yoga Teacher Training in Dubai, we will learn how to tap into the mechanics of our breathing during our yoga practice. On the physical level, we will consider how breath can encourage mobilization and freedom of the thoracic spine (ribcage region). We will visualize and feel how much connection to breathing through the rib cage you can actually do. We often place great attention to diaphragmatic (belly) breathing which has its importance however, we can also greatly benefit from learning and relearning proper, costal (ribcage) breathing technique and isolation [leaving enough breath, so the inhales can readily rise into the front, sides, and (very important) the back of the ribcage]. An important aspect to costal breathing is to be able to fully relax the neck as breath fills the ribs – if not, this is indicative of possible issues with breathing mechanics.

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When we attain a solid grasp of costal breathing techniques, not only do we support thoracic spinal mobilization, but we also acquire a greater capacity for yogic breathing during more strenuous and engaging postures that require contraction of the core. It is not possible (and often not advised) to do diaphragmatic breathing in postures like Chaturanga, Warrior 2, and Tree pose. The desired bandha (lock) around the abdomen impedes the diaphragm in these types of poses. But we still need to breathe and ideally with a full, controlled rhythm as if we were merely sitting in Sukhasana (easy pose). Through regular training of our costal breathing, the integrity of our overall breathing mechanics can flourish and expand the benefits of our practice including retaining healthy thoracic mobility and in turn, a more fluid practice.

This technique and so much more will be covered at our upcoming Dubai 100hr Hatha Yoga Teacher Training on February 24 – March 7, 2017 by Senior Hatha Yoga Teacher, Anatomy Expert and Kinesiologist from Montreal, Kreg Weiss


 

– REGISTRATION – 
DUBAI 100HR HATHA YOGA TEACHER TRAINING, FEB 24- MARCH 7, 2017

VISIT: www.yogalatesblissindubai.com 
EMAIL: yogalatesdxb@gmail.com 

OR FILL IN THE FORM BELOW AND WE WILL GET BACK TO YOU WITHIN 24HOURS:

 

Where Have All the Fermented Foods Gone? | Dubai Raw Food Chef Training, May 5-10, 2017

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The amount of probiotic foods available in the average diet has declined sharply over the last few decades. Our immune system is mainly in our gut and our gut needs good bacteria to stay healthy, banish fatigue, poor memory, a “spacey” feeling, intense food cravings, bad breath and indigestion.

Thankfully, raw sauerkraut is making its come back and one of the highlights at our Raw Food Chef Training on May 5-10 presented by Mia of Graciously Green  is having her expertly guide you on how to create delicious recipes with this purple power potent goodness.

And the best bit? These budget friendly gut healthy foods are super easy to recreate back at your kitchen! And we are thrilled to announce our new sponsors Tavola supporting us at the training with their extensive range of top end cutlery and gadgets from Gefu Spiralizers, Vitamix blenders, Excalibur dehydrator, Kuvings juicer and which also means… which also means… all our trainees get a sweet discount upon graduation to their extensive online shop!

Whether you’re an aspiring chef who loves to prepare meals for friends and family, are a professional chef wishing to expand your skills and portfolio, a health and wellness enthusiast looking to integrate the benefits of raw food into your diet or wish to overcome health challenges, allergies, digestion issues and fatigue by nourishing your body from the inside-out, we invite you to join us on the very first Level 1 – Graciously Green Raw Food Chef Training with Chef Mia hosted at the urban, hip venue of Tom & Serg in Dubai, UAE !

This course is a fantastic place to start learning how to implement creative and heart-healthy plant based meals into your daily diet.

Learn to Bridge Space and Stability in Yoga | 100hr Hatha Yoga Teacher Training in Dubai with Kreg Weiss, Feb 2017

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100hr Integrative Hatha Yoga Teacher Training with Kreg Weiss in Dubai | February 24 – March 7, 2017

100HR HATHA YOGA TEACHER TRAINING WITH KREG WEISS, FEBRUARY 24-MARCH 7, 2017

 

Yoga delivers a wealth of wellness benefits with increased flexibility being one of the more sought after effects. Much of the aesthetic-driven poses saturating social media posts demand significant degrees of range of motion. Alas, a common misconception has evolved that the more flexible one gets in yoga; the better and stretching is solution to alleviating aches and pains.

Thanks to integrated research and works from other fitness modalities, it is becoming increasingly important (for the sake of whole health and wellness), that a mobile body needs to also be stable. As well, proper tension balance across joint structures is fundamentally important in sustaining joint health and integrity.

An excessively mobile joint is an instable one. Stability evolves from the shape of bones, forms of cartilage within and around the joint, ligaments connecting bones as well as forming various types of ‘capsules’ around the joint, tendons (via muscles) crossing over the joints, and the interweaving layers and trains of fascia. Excessive flexibility can create laxity in the soft connective tissues leaving bone, cartilage, and other supportive soft tissues susceptible to injury.

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Stretching isn’t always the answer. Most posture-related injuries and conditions are a result of chronic lifestyle and activity patterns that generate tension imbalances – muscles being short and tight on one side of a joint while opposing muscles are chronically elongated and inhibited. While stretching the overly tense regions may be beneficial, there is likely a more prudent need to engage opposing muscle groups to restore balance. Without this tension restoration (and changes to habitual patterns), the body will quickly settle back into dysfunction.

Let’s consider Downward Facing Dog and other classic forward bends that expand the hamstrings. It is becoming increasingly common to encounter people working through hamstring tendinosis – chronic tendon injury – at the sit bone attachment. One could mistakenly prescribe themselves more stretching in order to alleviate the symptoms and encourage recovery. However, a more effective and appropriate treatment (for most) is to significantly scale back the forward bending poses at the hip. Researchers are now concluding that the tendinosis often stems from compression-like injury to the tendons due to excessive stretching of the upper hamstrings. The shape of bone and the angle of drag of the tendon across the sit bones cause a compressive, cellular degeneration of the tendons leading to inflammation (to note: excessive sitting on the sit bones can add to this chronic injury). Resting from stretching the hamstrings and replacing those asanas with ones that add tension instead (i.e. hip extension exercises) is found to be a far more effective mode of recovery.

Just as the primary intention with yoga is to ‘unite’ and ‘create balance and harmony’, consider how the hatha elements (physical aspects) of your practice support that intention. Whole wellness is an interactive play of finding space and steadiness. Our joints bear significant loads throughout the day and while fluid range of motion is essential, that fluidity benefits from nurturing containment and a unified system of structural support. As we go deeper in the poses, allow a breath and moment to ask if this depth is truly serving the broader scope of benefits for us to be well and balanced.

Just as the primary intention with yoga is to ‘unite’ and ‘create balance and harmony’, we will consider how the hatha elements (physical aspects) of your practice support that intention throughout our Dubai 100hr Hatha Yoga Teacher Training on February 24 – March 7, 2017. This 12 day training is open to anyone who has a passion in yoga & active teachers wishing to expand their clientele base and introduce the grounding style of Hatha Yoga into their classes

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Testimonial Shared by Brittany Beltram | 100hr Hatha Yoga Teacher Training in Dubai with Kreg Weiss | Ph credit @yogalatesblissindubai

“I’ve often been told that yoga is for everyone. As an aspiring teacher who’s beginning her own journey, I wondered about the accuracy of that statement, and the depth of knowledge necessary to assimilate students into a practice that was safe and right for each of them. I found, and began following Kreg Weiss’ videos after I injured myself. I ached for practical advice about the biomechanics of my own body, relative to my yoga practice. Thanks to the positive buzz about workshops Noura has facilitated, once Kreg’s training was announced, I knew I had to be there. He did not disappoint.  He teaches with the same passion and vigor that initially captivated me in his videos. The information at first glance appears dense and complex, but he breaks down all facets of his seminar with meticulously crafted presentations that are chocked full of well-labeled diagrams, and his own personal notes to guide you through each discussion. 

He injects humor and humility into every aspect of his training program. It is like having coffee with a friend; the crazy good kind of friend, that overflows with so much love for what they do, that their passion pours through them whenever they talk about it…you can’t help but to follow their lead.

Kreg also made it a point to make himself available for discussions, individual guidance and post-seminar Q&A.  At some point in the training, we discussed meditation and finding that stillness in between everything that creates static in our lives. I find that idea applicable to what I’ve learned in his seminar. We covered many aspects ‘between’: the bones, spirituality and practicality, flows for mixed level abilities and posture levels conducive to different anatomical variations.

This course is beneficial for ALL yoga teachers. We preach within our community that yoga is in fact for everyone. In modern society, most have been conditioned differently, anatomically, by our ever-evolving social behavior, than those who initially practiced the ancient art. Kreg, taught me how I can better speak yoga to everyone, and for that I am thankful; my foundation in teaching feels solid and grounded”  Brittany Beltram, RYT-200, Graduate of 2013 with Kreg Weiss in Dubai, UAE


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How to Strengthen our Alignment Cues in Yoga For a Fluid Practice | 100hr Hatha Yoga Teacher Training by Kreg Weiss in February 2017, Dubai

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Dubai 100hr Hatha Yoga Teacher Training in February 2017 by Kreg Weiss

 

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It is essential to build anything in life, first, from a steady and sound foundation. In the case of yoga, this foundation frequently is established from the functional points of contact with the earth (ie our hands, feet, pelvis etc). As we journey further into these poses, it can be easy to lose attention to those essential foundations. Even more common is for these foundations to dissipate and be sacrificed at the expense of aligning or increasing depth in the pose further up in the chain of joints.

It is standard in many teacher trainings to have a formatted series of ‘alignment’ cues that are applied in a generalized manner with assumptions that everyone aligns in the same fashion and, therefore, will benefit from those same cues. Besides lacking the appreciation that we are structurally different and require a vast array of options in which to align in the same pose, another key aspect often not addressed is the interconnectivity of the body. As Bernie Clarke describes in his book ‘Your Body, Your Yoga’, the vast interconnection of fascia and other tissues in essence makes us comprised of one bone, one muscle etc. The premise is that all of our tissues are united and, when we manipulate one joint, this aligning cascades throughout the entire body. To simply adjust and focus on a single joint (just because it is a standard way of doing a pose) and not take note of the relationship (cause and effect) it has through the rest of body is highly limiting both on the physical practice, but also on the more subtle practices within yoga.

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A lack of attention to this interconnectivity can also be contraindicating (especially where we could do more harm than good when attempting to align a pose that appears to be potentially damaging). Example: a common misalignment in Warrior 2 pose is having the forward knee tracking inwards. The primary hazard is the unbalanced tension occurring from the four quadriceps that act on the knee cap (patella). The patella is essentially being ‘dragged’ into the lateral aspect of the femoral groove (a groove at the end of the thigh bone) by the outer quadriceps (vastus lateralis muscle). Over time, repeated drag in this manner can cause degradation of cartilage and cause inflammatory symptoms.

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Therefore, the cue is to move the knee back over the center of the ankle and restore better tension balance of the four quadriceps on the knee cap. Question is: why did the knee track inwards in the first place (FYI – there could be many reasons why)? What if the reason the knee was tracking inwards was because the medial (inner) arch of the forward foot was collapsed? This would pull the ankle into pronation. The kinetic chain effect could lead to the shin bones and knee being pulled in medially (inwards). Simply moving the knee laterally back over the ankle would likely NOT correct the foundation problems and misalignment stemming from the foot. And very likely, without correcting the fallen medial arch, the ankle would undergo even more distortion (more pronounced pronation) as the knee moves laterally. For the sake of aligning the knee, the ankle and foot could then suffer. If we, instead, started with adjusting the foundation of the foot and ankle, it could readily translate into a more functional and automatic realigning of the knee.

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Everything is interconnected. As we attempt to adjust, we benefit to ask ourselves what is the whole relationship involved. As the adjustment occurs, we again ask ourselves what is the cascading effect that has occurred and did the whole body benefit from this action. And within all these alignment explorations, always circle back to the foundations of the pose. Are we starting off well and appropriate in our unique foundation and are they being properly sustained as we journey throughout the rest of the body?

As part of our functional yoga anatomy and sequencing explorations, the 100 Hr Integrative Hatha Yoga Teacher Training in February by Senior Hatha Yoga Teacher, Anatomy expert & Kinesiologist Kreg Weiss from Canada, will apply these foundational and alignment principles and how to create multiple Hatha Yoga sequences with a solid and safe base to transition into a more fluid and injury-free flow.

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When to Rest from Positive Stress by Kreg Weiss | Dubai 100hr Hatha Yoga Teacher Training, February 2017

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Kreg Weiss Hatha Yoga Teacher Training

Our yoga practice is an excellent method of applying positive stress. Positive stress conditions the tissues of the body to remain adaptive and engaged. Strengthening, loading, stretching, and compressing tissues in mindful manners stimulate cells promoting a healthier, and functionally optimum physiological and psychological state. When there is lack of understanding of what is the appropriate amount of positive stress along with a lack of sufficient rest, our relationship to our practice withers, and this stress turns against us in the form of acute injuries and/or chronic conditions.

 

As we stress various tissues, those tissues undergo different forms of breaking down and/or cellular activation. Time is needed after these applications of stress for the cells to work their magic in ‘repairing’.  This time requirement can greatly vary given that our tissues receive nutrients in different manners. Bones and muscles are highly vascularized (rich, direct blood supply providing highly accessible nutrients) whereas tendons, ligaments, and cartilage receive nutrients via cellular diffusion (no direct blood supply). These avascular tissues will need greater time to undergo repair processes versus the vascularized ones.

 

While yoga is traditionally suggested as a daily practice, time repair and keeping positive stress in a healthy medium should be considered. It is common in weight training programs to rest conditioned muscle groups for a minimum of 48 hours, therefore you will see those with ample training experience rarely engaging the same muscle groups on a daily basis. Why is this approach often not applied in yoga?

I have found it beneficial (from the perspective of positive stress) to ‘cycle’ muscle groups as well as primary joints. Examples: Doing a hands-free practice in order to rest the hands/wrists after heavily loaded practices (ie containing numerous wrist-loading poses and/or arm balances). Avoiding poses that potentially torque the knees after sessions that have threaded in postures like pigeon, lotus, and cow face. Nurturing the thighs for a couple of days after injecting a practice with extra standing poses that clearly cooked the quadriceps.

The advantage with yoga and it’s enormous number of poses, breathing exercises, and meditation techniques, is we can creatively generate sequences that will allow us to have a daily practice while intelligently and strategically give rest and repair to targeted tissues. These tissues will then more holistically adapt, get stronger, become more receptive to mobilization and fluidity, and ideally be less susceptible to injuries. Whether your practice is more fiery or more chill-pill, mindful resting is essential.

As part of our functional yoga anatomy and sequencing explorations, the 100 Hr Integrative Hatha Yoga Teacher Training in February by Senior Hatha Yoga Teacher, Anatomy expert & Kinesiologist Kreg Weiss from Canada, will apply these resting principles: *addressing common joint injuries and overuse conditions related to yoga, *how to create yoga sequences that apply effective progressive overload and rest periods, *sequencing for athletes and combining yoga with other fitness modalities.

For full information, breakdown of the 100hr Yoga Teacher Training topics and how to register, click – here – or please submit your details below and/or email: yogalatesdxb@gmail.com

Focus on the things you CAN control and learn how to melt ANXIETY…

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THE PROJECT
When you’re stressed at work and life in general, it’s natural to respond by trying to reduce your workload or finding ways to ‘de-stress’, like a spa weekend. But the benefits are short-lived. The lasting way to beat stress? Try to understand how MUCH stress results from trying to change things BEYOND your control.

THE AIM
It’s easy to think of stress as an external force, pressing down on you from outside. But it’s really the result of two things: external circumstances – your boss’s demand for work, or a messy desk – plus your beliefs about them. If you don’t care about your desk, it can’t stress you. When your beliefs are unrealistic, stress is inevitable.

THE THEORY
Two unrealistic beliefs are more stress-inducing and widespread than any other. The first if that it’s possible to ‘get everything done’ but the amount you could do is infinite – you’ll never squeeze it all in. The more honest question is “which problems  do I want to solve?” Does it matter if some emails don’t get fast replies? There’s no correct answer; the point is that some kind of trade-off is unavoidable. So you really don’t need to stress about getting it all done.

The second unrealistic belief is that you CAN control what, in reality, you can’t. You can control your own actions, and sometimes thoughts, but that’s about it. If you decide that you must change other’s behaviour or what they think of you, stress will result.

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NOW TRY IT OUT. . .

Practice emotional acceptance. Psychologists argue that your own emotions are among the many things beyond your control. Stop trying to stamp out feelings of stress with positive thinking. It makes things worse (yes!) and focus on taking action instead!

Rephrase your to-do list. To ensure you’re only focusing on what you CAN control, make sure every item on your list contains a physical verb such as “phone Emily” or “go online and look for a job”. If you can’t find a concrete verb, that’s a sign it’s BEYOND your control.

Use ‘creative distraction’. Since stress depends on beliefs, there’s one sure-fire way to get a break from it. Fully occupy your mind with something else. Traditionally ‘relaxing’ activities might NOT BE THE BEST as they leave too much attention free for worrying. Hobbies requiring concentration like learning an instrument or language might prove far more effective!

Source: Oliver Burkeman, author of ‘The Antidote: Happiness For People Who Can’t Stand Positive Thinking’

Compiled by www.yogalatesblissindubai.com 

Should you squeeze or relax your glutes in cobra pose?

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Cobra Pose in Yoga

Dubai 100hr Hatha Yoga Teacher Training in February 2017 by Kreg Weiss

Question by Yoga student:
Should you squeeze or relax your glutes in cobra? I had a couple of teachers say to squeeze in classes and that jams my low back. When they are relaxed I can go deeper into the pose. What is the correct cue, please?

Answered by Kreg Weiss:
Here’s what I’ve been able to ‘gather’ for the pros and cons to the glute squeeze

cue in cobra pose.

Pros (reason for doing the glute squeeze):
*Engagement of the gluteus maximus drives hip extension that generates a posterior pelvic tilt. This cue is usually aimed at helping people reduce negative compression of the lumbar spine as many people overextend (by default) into their lower back in cobra pose. The posterior tilt of the pelvis draws the lumbar spine out of its’ lordotic curve and requires the backbend to be distributed more up into the thoracic region.

Cons (a variety of perspectives):
*Engagement of the gluteus maximus (particularly the upper fibres) tends to also lead to external rotation of the hip/thigh since those fibres attach to the fascia lines of the TFL. This promotes improper engagement patterns of the gluteus maximus in other poses like bridge, warrior 3, and drop backs.
*The gluteus maximus partially interconnects with the sacrum – some believe glut engagement can place ‘jamming’ stresses into the SI joint.
*Some believe that excessive engagement of the gluts (and an overly exaggerated posterior tilt) can send too much of the back bend into the thoracic spine leading to compressive stress higher up the spine.

Overall, there is no right way to do cobra pose.

Some people have less space between their spinous processes of the vertebrae of the lumbar region. A pelvic tilt is beneficial to most people – how much all depends on the individual. For me, knowing that glut engagement poses potential issues, I prefer to generate the pelvic tilt with the abdominal muscles instead – this generates an eccentric activation of the abdominals (lengthening while contracting, thus a great functional way to train the core). So, I typically cue people to work from the belly to protect the back lines and yes, I, ask people to relax the gluts.

What is fundamental is that we teach our students to embrace their structural variability. Ask people to recognize all sensations and the relationship that they are having with those sensations. Encourage people to stay low in their cobra at first and appreciate if this degree of the pose is ideal – they will acquire great benefits just lifting the trunk a couple inches off the ground. If the students wish to rise higher, remind them to play with different degrees of pelvic tilts (via the abdominals) and to always come back to the reason of being in the pose – not for performance or aesthetics, but to acquire a balance of functional strength, stability, and space. There are no set alignment cues for any pose – as long as we know why and how to do these cues (what is the anatomy and biomechanics behind them) and how they may or may not apply to different body types, we are then more empowered to be unique and exploratory. When this approach sets in, our vocabulary and conversation as teachers become immensely different and more authentic.

100hr Hatha Yoga Teacher Training in Dubai by Kreg Weiss

TESTIMONIALS | GRADUATES OF KREG WEISS HATHA YOGA TEACHER TRAINING IN DUBAI

“I really enjoyed my training with Kreg and each of them brought some interesting perspectives to my current practice. As soon as I enter the room I felt relax, at ease and ready to explore Kreg’s practice.. It was such a great feeling. What I really liked about these sessions was the connection I had to my body during the practice, to the postures and the way we worked on the transition between postures. Each transition allowed me to go deeper into the stretch, pushing boundaries without hurting my body. It was almost like the body was expanding as we were going through the sequences. I also had on both evenings of the sessions a very good energy. Thank you for this experience and I hope we will have more to come!  ” K.M

“First of all I would like to thank you for these amazing breathtaking wow-days and all the knowledge you gave us. I found out about my body anatomy, how the bones, muscles and joints move under my skin and how they influence one another. Now I know how to bend forward safely for my spine and being “Bendy Wendy” is not always good. And not everyone can be as flexible as another. If one side of my body can do more than the other I should stop where the other side stops, without pushing my body. I can now explain how to safely move into Downward Dog, plank, dancing cat and how to specific muscles in these poses. I now know so much more! I love the mudras and pranayama and will integrate them in my daily practice.  Your approach to teaching is so unique and beautiful!” Daria Issina

“I love anatomy and I think it’s fascinating to truly understand how our body works. One of the best things about developing and having a yoga practice is how it connects us with our physical body. I remember when I started practicing yoga, even though I had been active my whole life, I start to discover my body in a whole new way. My muscles were opening up and it was a sort of re-discovering of each muscle, how they supported each other, which ones were working in each pose, etc. I simply loved the way Kreg made all the poses look so simple…thank you from the bottom of my heart” Nina Dubash

“Thank you again for such a fantastic course. You are a wonderful teacher and your knowledge and passion for your subject truly inspirational. In my next life, should I have one, I will be a yogi-physiotherapist and the anatomy-yoga encyclopedia that you are going to write will be my bible! If only I’d known 35 years ago that this is what I should have done” Anne van der Velden

“This was an unforgettable and new experience I have obtained from your training. From my perspective as a beginner, it was absolutely profound and very knowledgeable. You have a talent of teaching and delivering the information in a very comprehensive way that everyone would absorb and definitely apply in their practice” Julia

“Noura, as you told me before the workshop: you are going to love it, and this happened! Beside of being a wonderful “warm-hearted” person, Kreg really wanted us to share and absorb as much as possible of his knowledge and his teaching. The material, the readings he gave us every day just excellent. I’m going back with both a broader knowledge and wider view on yoga and not JUST yoga. So thank you so much Noura for making this happen. You know you have my highest esteem!” Alessandra

“Generous , responsible , attentive, competent & fun, what else could a student ask for ? Seriously! I guess we can get trained in many things in life, but I don’t think we can teach people to carry a golden heart, or you have it or you don’t. Kreg does ! Thanks Noura for organizing this workshop.” Adriana MeBarr

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