Sunday, August 26, 2012

Prama-Ayama Yoga Breathing

                   Prana Ayama-  is the fourth limb of Yoga. It is a way to use the breath to enhance and strengthen ones prana, or "life force". This type of Yoga Breathing is one of the complementary practices involved in practicing Yoga it increases vitality of the practitioner and is a simple exercise that almost anyone can do.
                  The exercises are a form of purification of the body and mind.
In Light on Pranayama by B.K.S.Iyengar it is described as bringing the practitioner "stability, concentration and mental poise."
                  It can be a very simple technique for students or a very advanced exercise for the advanced student and can be used throughout ones life at all stages to be a healthy practice.

                 As one of the main disciplines in traditional Yoga there are many ways to experience the conscious effort to breath known as Pranayama. Here is a basic exercise to draw the mind towards the breath.  By observing the complete sustained inhalation and  exhalation of the breath completely, without judgment to any limitations or goals the practitioner will benefit from a regular breathing practice.

                Prana-yama is best in a seated position or can be very effective laying down. This can be difficult for some people and all people should work with a certified professional to see which position works best.

This allows the body to recharge itself and maintain
regular function of the muscles, nerves, circulation and
A healthy breathing regiment will allow the body to be in
optimum health regardless of age and past medical history.

Everyone can benefit from Prana-ayama, by
practicing a healthy and happy breathing weekly, or daily
regiment depending on your interest you can stop and
observe the breath one to two times daily.

Depending of your interest and ability one can decide
to increase the observation each time, weekly or when you
feel that the body is ready. Remember no one knows your
body at well as you do!

- Start by coming to a comfortable seated
position, cross legged in easy pose or sitting in a chair.

- Consciously observe the breathing for
one minute. Then relaxing and noticing any
areas of tension.

                 - Readjusting the posture, realigning the seat &
                     torso comfortably and gently.
                                  And  begin again.


Breathing is important because:
-It is the means the body receives
the essential nutrient Oxygen.
- It is an important way the body
gets rid of waist products and toxins.

Oxygen is important because:
- It is the most vital nutrient in our bodies; it circulates
the blood stream and cleanses the body.
- It is the essential nutrient for proper brain, nerve,
gland and other organs to function.

Without the proper function of the breath the
body becomes week, it experiences reduced vitality,
concentration, and increased susceptibility of disease.

This woman is sitting with her hands gently resting on her hips.
Try practicing Prana-yama in this position or one given by your instructor in

Janina Fisher 2012

Friday, June 29, 2012

Hand Stand Adho Muka Vrksasana

Inversions are a great part of a Yoga program, they relieve leg fatigue, strengthen the shoulder girdle and align and tone everything in between. They are challenging for everyone, so beginners should many chose to practice with an instructor first. Hand Stand also known as Adho Mukha Vrksasana ( Handstand) is a very challenging inversion. An inversion is any pose that causes your head to be below your heart.DO NOT DO THIS POSE IF YOU HAVE TROUBLE CATCHING YOUR BREATH, HIGH BLOOD PRESSURE OR ARE MENSTRATING.
Students must first be comfortable in and move freely without complication in Adho Mukha Savasana (Down Ward Dog Pose). This is the Prep pose for a handstand. (Another good prep pose is Baby Puppy.) Finger and palms are open and spread turning slightly out to the outside of the mat (dialing out ward). Elbows turning inward and straight. This stabilizes the arms, as this will be your base it will need to be strong to hold you up and protect your head. Do this facing a wall until you have a firm understanding of how your body relates to the pose.
1.) Face the wall and come into a Adho Mukha Savasana (Downward Facing dog) with your finger tips 2 - 3 inches from the base of the wall ( sometimes more depending on the yogi student). From here students look to see if they can see the edge where the wall meets the floor. 2.)Walk your feet towards your hands until your shoulders are directly over the wrists, straighten your elbows.
3.) Bend one knee hop on that foot and come up, (feet over head) to express the pose.

Once you are comfortable and stable, if you want drop your head and look forward. From here lift vigorously out of your wrists, straighten your elbows and your shoulders. push your heels up to the ceiling, up the wall as far as you can, reach up do not collapse in the low back, to express the pose fully. To RELEASE Bend the knee you came up on and slowly bring your feet back down to the floor. STAY IN CHILD'S POSE OR UTTANASANA- FORWARD BEND BEFORE COMING TO STAND FOR 3-5 breaths!

Wednesday, June 27, 2012

Vinyasa 2 Review- Yoga Works Tuesday Thursday 6:00 P.M

Yoga Works: West Side Studio-

37 W. 65th St. 4th Fl, New York, NY 10023
(212) 769-9642
Vinyasa Flow 2 Tuesday Thursday 6:00 
Instructor: Lisa Yi
$22 Mat rental $2 free for the first time,
Membership and special rates available depending on promotions.

37 West 65th Street 4th floor 212-769-9642

Get ready to work up some major Vata (heat) in the largest among 3 studios available at this 4th floor, Yoga center.  There is an elevator, lockers, mat storage (rentals), tea/water, shop private instruction available.
This class is a strenuous work out for strength and flexibility linking the breath and the movement.  Students should have the foundational training to be comfortable holding poses for a few breaths and quickly moving into and out of poses.
This class starts with a short seated posture and the teacher opens the class with a prayer and then goes right into a very rapid sequence of posing and counter posing. There are props and though during the moving sequence there is not a lot of time to utilize, students of varying experience were among the group and many of them chose to use the props for longer held poses.
Students are encouraged to take an inversion at the end of the practice. This is where strength and experience is important, as not to injure ones self.  This is effective part of the practice so I suggest getting into a pose that you are comfortable with, that you have worked one on one with an instructor with and that you feel no pain in, as you will be holding it for a few breaths. 

For more information or to talk to a membership adviser please go to:

Wednesday, March 7, 2012

Saturday, March 3, 2012

Ashatanga Yoga: the eight limb Yoga of Pantanjali

Ashtanga Yoga is a unique eight limb system of Yoga developed though many ancient physical, mental & spiritual practices. Ascribed to the ancient Sage or litterally " complier" Pantanjalithe way to receive benefits and experience your own musculature. By creating Vata, or heat through mental & physical Tapas or discipline. Primary practice is the effort to steady the mind and free practitioners from vrittis- a whirling of thought. First the aspirant must observe the Yamas, the moral codes of Astanga- no harm, satya - truthfullness,Sequencing poses that work all the muscles the body can begin to clear itself of tension and blockages created throughout our everyday lives.
It is a form of Yoga exercise and can be experienced in a flowing sequence at a beginner level all the way to a Power Yoga advanced class sequence.
The 'flow' is a variant of Sūrya namaskāra, the Sun Salutation. and this can be modified greatly at every level to ensure continual benefit and support of all muscular abilities.
This type of excessive will support benefit and continued growth physically and mentally.
It is important to practice carefully with a trainer or professional guide.

Wednesday, February 29, 2012

Yoga with Janina


Classes OF THESE $12.00 Month of class is $60.00.
All Classes are at 95 New Jersey Rail Road Avenue, Newark, NJ 07105
Private sessions are $35.00 for 45 minutes and $65.00 for 1 hour and 30 minutes!
Private group sessions available!