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Support for Your Yoga Practice

The Benefits of Yoga Practice
Getting the Most from Your Classes

As you begin your yoga program, especially if you have not been regularly exercising, you may experience some mild aches or muscle soreness. As yoga returns your body to a healthier postural alignment, muscles are being stretched in unaccustomed ways. Most aches disappear in a few days. Be patient with your body and be persistent with your practice. It is essential to keep practicing and to regularly attend class. You will notice improvement in strength, endurance, muscle tone, and overall fitness level, and a reduction of stress and tension.

Take full advantage of your class membership and you will love the results!

Guidelines for Beginners to Yoga
  • Inform your teacher of any medical condition.
  • Listen carefully to the teacher’s instructions.
  • Pay attention to your body and never force or strain in a pose!
  • If you feel pain or discomfort in a pose, stop! Ask the teacher for help.
  • Never hold a pose for so long that you cannot come out safely.
  • In difficult poses, ask for the teacher’s assistance and go slowly.
  • Don’t do any balancing pose if you think you might fall. Use the wall if necessary.
  • Be responsible for your body and your practice.
  • If you have a lower back condition, bend your knees in forward bends to keep strain off your back. Don’t try to go deeply into forward bending poses.
  • Yoga is not competitive. Don’t compare yourself to others.
  • Be patient. Work slowly and carefully to obtain the best results.
  • Please be on time to class and tell the teacher if you need to leave early
The Eight Limbs of Yoga

First Limb, Yamas -The Five Restraints:

1. Ahimsa: Non-harming.
2. Satya: Truthfulness.
3. Asteya: Non-stealing
4. Aparigraha: Non-greediness
5. Brahmacharya: Conserving your energy. 

The Second Limb, Niyama - Five Observances:

1. Sauca: Purity of Mind.
2. Santosha: Contentment.
3. Tapah: Austerity
4. Svadhyaya: Self-Inquiry.
5. Isvara-pranidhana: Commitment to a higher power. 

The Third Limb, 
Asana - The Practice of Yoga Postures
Practice of yoga postures makes the body strong, light, and free from disease. Yoga increases bone density and muscles mass as you age. Keep your strength, flexibility and balance as you get older.


The Fourth Limb, Pranayama - Breathing Exercises
Breathing exercises help to calm and quiet the mind.


The Fifth Limb, Pratyahara - Withdrawal of the Senses
Yoga helps you to withdraw from outer distractions so that the mind stays clear and calm.


The Sixth Limb, Dharana - Concentration
Whether you want to learn to play tennis or play the piano, nothing can be accomplished without concentration. Yoga shows you how to focus your mind so that it remains stable and steady, even in difficult situations.


The Seventh Limb, Dhyana - Meditation
Meditation means being able to keep the mind steady for longer periods of time. Medical studies show many health benefits of meditation - including maintaining higher levels of brain grey matter as we age.


The Eighth Limb, Samadhi - Pure Contemplation
This is the goal of yoga. It has many names in many cultures: moksha, nirvana, bliss, Oneness, liberation. This state, which is natural, is within us. Yoga shows us how to live life with freedom, joy and enthusiasm.
Maintain a Regular Daily Schedule
The Yoga tradition recommends you cultivate a daily routine that enhances your life and supports a regular practice of yoga.
  • Every day, get adequate rest. Even if your day is very busy, take some time during the day to pause and rest. A few minutes of meditation or quiet reflection can help you feel refreshed and better able to resume your activities.
  • Arise before dawn. In the early morning hours, the air is still fresh. The early morning hours are quieter. 
  • Do your yoga practice early in the morning, even if you only have time to do a few sun salutations or yoga postures. Include a few rounds of pranayama and 5-15 minutes of meditation.  This sets the tone for the rest of your day.
  • Go to bed at the same hour each evening and get adequate sleep.
Yoga Dietary Recommendations
  • Eat foods that are fresh, local and in season. 
  • Eat foods that have been minimally processed and refined.
  • If possible, eat food that you have prepared yourself, or cooked for you by someone who knows and loves you.
  • The yoga tradition prefers vegetarian foods, which do not involve killing or harming other beings.
  • Eat a varied diet that includes fruits, vegetables, legumes, whole grains and nuts.
  • Eat without distractions. Do not eat in front of the TV or computer.
  • Warm, cooked food is considered most nourishing for yoga.
  • Don't eat too much or too little.  Eat only when hungry.  Avoid snacking.
  • Try to eat the largest meal in the middle of the day rather than at night.
Yoga Mats
We sell Manduka, Gaiam, Hugger Mugger, Bheka, and Kriya Veda mats. Prices vary, but we will match any price you find locally or online. Phone Laura at 502-582-9642 for prices and selection. Most mats are at the East End (Holiday Manor studio). Yoga East Members get discounts on all mats and store items.
Recommendations for Asthma and Allergies

Baraka_NetiDo you know how to use a neti pot? Using a neti pot for nasal irrigation is an easy way to alleviate sinus conditions, recommended by many allergists and doctors. We sell clay neti pots hand-made here in the USA by Baraka.  Each pot comes with instructions and a packet of salt. Baraka makes a variety of products that are recommended for chronic sinus conditions. Just because you live in the Ohio Valley doesn't mean you are doomed to sinus problems! Use a neti pot with the right kind of salt. Baraka Celtic sea salt is pure and contains natural minerals which are nose-friendly. This salt is also excellent for culinary uses.

dry-nose-oil__98695_1305127020_800_800Baraka Dry Nose Oil keeps your nasal passages moist.

infused-sea-salt__48774_1305126950_800_800Baraka Infused Salt contained essential oils that are soothing and healing for your sinus passages. Baraka Dry Nose Oil and Sinus Rejuvenation Oil are also great for your nose and recommended by students who use them and swear by them. 




rejuvenation-oil__55534_1305126720_800_800Sinus Rejuvenation Oil contains a formulation of essentials oils that helps heal chronic sinus conditions.


Triphala Organic Triphala
Triphala is made of three dried Indian fruits and it maintains regularity of the lower digestive tract. It is not a laxative.  It helps your system regulate itself.
Sold at the Highlands studio.
$16.95 for a bottle of 90 tablets.

dailyswish_new Daily Swish
for Oil Pulling

This is a mixture of sesame and coconut oils and herbs for dental health. You can read more about oil pulling (swishing oil in your mouth) at websites like Ask the Dentist. Oil pulling can have antibacterial effects without harming your mouth microbiome or irritating a sensitive mouth. Sold at the Highlands studio.
$14.95 for an 8 oz bottle.

Organic Turmeric
Turmeric is the dried, ground root of Curcumu longa, a member of the ginger family. It is used both dried and fresh in Indian cooking. Studies have shown it has anti-oxident and anti-inflammatory properties.
$6.95 for a 3.4 oz jar. Sold at the Highlands studio.