Don’t have a lot of time? Just finished a run and need a cool-down routine? Had long day and need to refresh? Or just need a change of space – physically or mentally?
Then this 19min routine may be just the practice for you.
Here is an unscripted, unedited podcast for your home and personal use:
Supine => Legs in Air Arms Overhead => Seated Breathing => Cat-Cow => Child => Balancing Table => Down Dog => 3 Pointed Down Dog series =>Lunge /Twist => Lizard => Down Dog / Plank / Cobra Pose / Down Dog => 3 Pointed Down Dog series =>Lunge / Twist => Lizard => Down Dog / Plank / Low Plank / Down Dog => Wide Angle Forward Bend (Seated) => Supine Bound Angle => Supine Spine Twist => Shavasana (corpse pose)
Feedback and Requests: We are officially in podcast making mode!! Give us constructive feedback and send us your wish-lists for future podcasts. Thanks and see you next time!
Note: If the play/download bar is not showing, please email me and I will re-install it. This one seems to be vanishing on me from time to time. Thanks!
As we enter the summer season, it is important to wash your mat more regularly. I do have wipes available at our classes – and certainly if you are borrowing one of our mats then definitely wipe it down. However if you are looking for more creative and thorough ways to wash your mat, the following has been adapted from the Wai Lana website – along with some of my own additions as well as excerpts from the Manduka website.
Fitting yoga into your busy schedule is a challenge without having to worry about spending time cleaning your mat! However, regularly washing your yoga mat will:
* Keep it soft and sticky.
* Prevent bacterial growth.
* Maximize the life of your mat.
* Keep you healthy & well.
The only way to keep most yoga mats clean is to wash them by hand, so here are some tips to show you how to wash a yoga mat easily. (Note: There are some youtube videos out there that say it is OK to put certain yoga mats in the washing machine, but I would not take a chance on ruining your machine. Manduka says to NEVER put their mats in a washing machine)
Wash your yoga mat before first use
You will probably want to wash your yoga mat before its first use to remove any “rubbery” odor and slickness. It will help remove the oils. This can be done with warm salt water as well as with the ways recommended below.
Deep Clean
For its first wash, or whenever your yoga mat seems particularly dirty, you will probably want to give it a really thorough cleaning. (Note: I have never done this with my Manduka mat, I always do a topical scrubbing as opposed to the deep plunge. But I can certainly understand how the ol’ plunge would be effective. That is what I do when I wash the knee pads, which you might also want to wipe down when in class.)
1. Run a few inches of cool or slightly warm water into a bathtub or large laundry sink and add a few drops of mild, non-oily detergent like Simple Green. Make sure you don’t add too much soap or it will be difficult to rinse away completely, leaving your yoga mat unnecessarily slippery.
2. Submerge the yoga mat in the water, one part at a time unless you have a big enough basin to wash it all at once. Let it soak for a few minutes (the longer you let it soak, the more thoroughly it will be cleaned).
3. Gently rub down both sides of the mat, top to bottom, using the soft side of a sponge, a piece of terrycloth, or even just your hands. This will help the mat to develop that soft, grippable surface for which sticky yoga mats are so prized.
4. Rinse the yoga mat out very thoroughly in clean water, making sure you get rid of any soap residue.
5. To dry your yoga mat, lay it on top of a dry towel and tightly roll mat and towel together like a cinnamon roll. Squeeze out excess water by pressing with your hands or feet. Unroll and hang to air dry. Make sure you let it dry out completely before storing to prevent mold.
Manduka’s Guideline for Manduka Mats
Lightly scrub the mat with a soft brush, cloth or sponge using a gentle household cleaner or specially formulated mat wash, like Manduka’s Mat Renew.
Wipe clean with clean water and air dry in sunshine. Do not put your mat in a washing machine or dryer!
Quick Clean
For lighter, more frequent maintenance cleaning and a quicker drying time, you can just clean your mat with a spray bottle and soft cloth.
Homemade Yoga Mat Cleaner
It is very easy to make a spray-on mat cleaner that will break up sweat and dirt and kill odor-causing molds and bacteria while at the same time extending the lifespan of your mat. Try either of these recipes.
Water/Vinegar Spray
For a very simple, natural antibacterial/antifungal mat spray, simply mix 1 part warm water with 3 parts white vinegar. You can also try adding a few drops of essential oils like eucalyptus, lemongrass, lavender, mint, or tea tree oil to add a nice aroma and increase the germ- and odor-killing potential.
Soap/Water Spray
Another easy cleanser is a simple soap solution of 2 or 3 cups of water and a few drops of mild detergent.
Spray Cleaning Instructions
1. Spray your yoga mat cleaner over the surface of your mat. If you are using a soapy cleanser, spray very lightly or your mat may become slippery. If you are using a vinegar cleanser, you can spray liberally. If your yoga mat seems especially dirty, let the cleanser sit and soak in a bit before cleaning it off.
2. Wipe the yoga mat with a wet cloth or sponge. When the cleanser has been thoroughly removed, rub the mat down with a soft dry cloth, like a small towel or washcloth. Now repeat on the other side.
3. Allow your mat to air dry, which should take only about 5 to 10 minutes. If it takes longer than this, then try rubbing your mat down some more with a towel to remove the excess water and accelerate drying time.
Mat Cleaners For Purchase
I have mat cleaners made by Manduka and I know some members of our Renaissance Yoga community have begun making their own herbal mat cleaners as well.
The above has been adapted from the following website:
A grand restorative yoga program we had indeed this afternoon: A full house of 16 participants, 2 facilitators, a live flautist, and yours truly.
Using bolsters, blocks, straps, eye pillows, sand bags, pillows, blankets and much more, all got the opportunity to experience the calm within.
It is a highly individualized program. Our two facilitators, Annie J & Sharon B, did a wonderful job of keeping everyone aligned and comfortable. And our flautist, Mary Flora – a music teacher at Windy Hill Elementary (Owings) – kept us under her spell. Please listen to a short audio clip below of her playing.
This was our 3rd restorative yoga seminar of 2010 and we look forward to offering more in the new year. Please do join in and experience first-hand what it is all about.
Here are a few lines of what today’s participants had to say about the program:
- So relaxed in bhadakona asana (reclining bound angle) that I had to debate if I really wanted to move into the final posture.
- I liked supported child’s pose best; the music was wonderful.
- What did I like best? Relaxing, having assistance when needed – and I did [need it]!
- The best part of the seminar? being here! with my sister too!
- Well paced – feel ready to tackle the holidays.
- I liked it all! I would certainly recommend this to others.
Wendy Rieger, the news anchor of NBC-4, approached me for an interview for her new show, “Pier Review”, in early September. So one morning we sat and talked on her pier and she also came to a class and filmed. That interview began airing (Oct 27, 2010) on a show called DC Scene, of which Pier Review is a part. The show will air for the next few weeks on channel 208 Comcast. Please watch for it there. Renaissance Yoga was the first topic of this series. Thanks Wendy for having me on!!
For your easy access, here is that interview with Wendy. It is titled:
Pier Review: Learning Yoga From A Global Yogi
FYI, here is the story of what happened when Wendy came to class to shoot the video…READ THIS
All comments are most welcomed below – look forward to hearing from you. Did we pass our first ever TV interview?? – I hope so. Let us know.
Well, here is the 5th and final video of this series. This one is of a little different genre – it is another way of looking at what we do (though we never play this type of music in class!) – we hope you like it.
Once again our sincere gratitude to all who helped in this project. We see this 5-part series not as an endpoint but rather as platform from which to go further and deeper.
Looking forward to sharing more in the future with you.
Namaskar and welcome to one of our gentle yoga classes. Basically, any class on our schedulenot named as Strength & Fitness or Absolutely Abs comes within the domain of “gentle yoga”. These classes are for everyone. Do join us – look forward to having you there!
This is the second video of our 5-part informational series on Renaissance Yoga. It is possible that we will make more testimonial videos in the future. This piece stands as our initial one.
Those who have taken our classes are most welcome (and encouraged) to offer further thoughts on their experiences below. And of course, new people are free to comment as well.
Our deepest gratitude to those who participated in this video and so candidly shared their reflections.
Yoga is appropriate for everyone – bar none. All should have access to the practice and get the benefits. As far as possible, social or economic conditions should not inhibit one from participating.
If because of financial pressure you feel you are unable to attend, then please contact me and we will figure out a way to make it work.
Remember, money is not an indicator of one’s inherent worth; a person’s value is directly related who they are. We all have our unique existential gifts and offerings. We have our inherent quality.
Well, while the big snow storm – approx 28 inches – forced us to cancel classes, this fellow made it out in the aftermath of the storm to do a pose or two.
This is actually the road but I was not too worried about cars coming from either direction. My car was basically immobile and so were most vehicles on this day.
As you can see I was going nowhere fast. My car is at the end of the driveway with the front end facing the “road”. I would have needed a snowmobile or reindeer to get anywhere.
Amidst all this purity and serenity you would have thought a sublime yoga teacher like myself would have achieved perfect peace, i.e. the grand samadhi.
But it was not meant to be…
After hanging around outside for 20 min or so, I went back in only to realize an hour later that I could not find my keys – i.e. a key ring that has keys to all the major and minor halls, studios, and community centers in the area. I was at a loss as to whether I brought them out with me or not. I searched my messy room – nope not there.
The panic began to mount…
I put all my clothes back on and ran back out into the snow. One neighbor had already “gotten out” with his 4×4 and if my keys were out there they had to be found before the snow got disturbed.
I went to my handstand spot. I did not see anything. I got down on my hands and knees and started to scrounge around – even dig. I was losing hope wondering how I would ever find them – as I got up off my knees I saw the tip of a metal piece out of the corner of my eye. I stuck my hand down and alas my whole key chain was there! Never happier…
Skipped all the way back into the house and vowed never again to do handstands with unzipped pockets, especially when mother earth is blanketed with snow ensuring not a sound could be heard!
Here is an unscripted podcast focusing on yoga for back care for you to follow at home. This is a gentle sequence that anyone can do. All that is needed is a yoga mat and a yoga block.
This podcast was made in concert with a yoga for back care seminar I led at Anne Arundel Community College on Nov 19, 2009.
Folders containing handouts and a cd of this podcast are available for $5.00.
I hope this to be the first of many podcasts for your home practice library.
Your suggestions and comments are highly valued. Please do share any and all feedback. Thank you.
Often we think of yoga as being the practice of asanas or physical postures, in which case one may think that progress only pertains to our physical sphere.
However, this aspect of yoga is a stepping stone that facilitates our growth and development – in all realms of life, not just by becoming more bendy and flexible.
The totality of yoga is concerned with the overall flourishing of one’s human personality. As much as anything else, our progress on the path of yoga is measured by how far we represent these following qualities.
Here below are the yogi’s list of the ten qualities of a dharmika (a follower of human dharma or expression of one’s true or highest nature.)
1. Dhriti (patience)
2. Ks’ama (forgiveness)
3. Dhamah (self-control)
4. Asteya (non-stealing)
5. Shaoca (purity & cleanliness)
6. Indriyanigraha
(control over motor and sensory organs)
7. Dhii (benevolent intellect)
8. Vidya’ (spiritual knowledge)
9. Satyam’ (love of truth)
10. Akrodha (non-anger)
With continued effort and practice, all the above manifest with greater clarity within each and every practitioner. Our asanas, our meditation, our relaxation and more help bring us forward on the path.
Note: As I mentioned on another list-serve, just because my name is #9 does not mean that I am that. I think that name was given to me because I was so terribly deficient in that attribute
Wishing everyone well on the path to becoming a great dharmika!
One member of our yoga community - Carolyn Rodis – does yoga in essentially two places. When she is in So Co she is a regular on Wed and Sat at Galesville Hall. That’s about ten months of the year.
When not in So Co she lives at her other residence. Now take a look at her veranda and see her view when she does her yoga outside!!!
YES, we will all be going there soon for a yoga workshop!!! It will be the longest workshop in yoga history!!!!!
You have probably heard about Blue Zones, i.e. places where people live longer with an enhanced quality of life. Sociologists and wellness professionals study such places and regularly report on them.
Recently one such blue zone article was written about a town in MN that was adopting 4 practices toincrease longevity and vitality:
1) Eat more fruits and vegetables
2) When possible, walk instead of drive
3) Be productive and socially active in the later years of life
4) Seek inner fulfillment
I do not think they intended their list to be exhaustive – just a good way to begin.
What practices and ideas would you add? What do think think contributes to a longer, healthier, happier life?
Look forward to hearing your thoughts and sharing some as well.
Don’t have a lot of time? Just finished a run and need a cool-down routine? Had long day and need to refresh? Or just need a change of space – physically or mentally?
As we enter the summer season, it is important to wash your mat more regularly. I do have wipes available at our classes – and certainly if you are borrowing one of our mats then definitely wipe it down. However if you are looking for more creative and thorough ways to wash your mat, the following has been adapted from the Wai Lana website – along with some of my own additions as well as excerpts from the Manduka website.
A grand restorative yoga program we had indeed this afternoon: A full house of 16 participants, 2 facilitators, a live flautist, and yours truly.
Well, while the big snow storm – approx 28 inches – forced us to cancel classes, this fellow made it out in the aftermath of the storm to do a pose or two.
As you can see I was going nowhere fast. My car is at the end of the driveway with the front end facing the “road”. I would have needed a snowmobile or reindeer to get anywhere.
Here is an unscripted podcast focusing on yoga for back care for you to follow at home. This is a gentle sequence that anyone can do. All that is needed is a yoga mat and a yoga block. 
