This is another great pose to nourish the spinal column, as well as relieve stiffness in your back or shoulders. It is also an excellent preparation pose for seated meditation. Continue reading
Tag Archives: Christine Wushke
Brain Nourishing Pose: By Christine Wushke
This pose is great for bringing extra circulation into the brain. I find it refreshing and yet relaxing at the same time. If you have high blood pressure use caution in this pose. Come out of the position slowly if you feel any pressure in the head or behind the eyes.
*You will need a chair and some yoga blocks for this pose.
1. Begin with a chair in front of you, and some yoga blocks near by.
2. Bend forward until you feel a stretch in the backs of your legs. Check to see what height your hands naturally reach to without forcing them farther. Bring your hands down to your chair checking that you are not pushing the stretch to far. It should feel like a very easy and gentle stretch at this point. (If it is not, then place a folded blanket or yoga block on top of the chair.) The idea is to use the props so that the pose can meet your body where it is right now without any strain whatsoever. Continue reading
Bliss yoga: By Christine Wushke
This style of yoga was inspired by a tantric dance called the Tan Da Va. When I was first introduced to this dance I was told that part of the dance training was to sit and watch a stick of incense burn. After a few hours of watching the smoke rise and spiral, one begins to get in touch with the intuitive flow or a natural instinctive movement. Bliss yoga is movement that comes from an inner naturalness. There is an ancient wisdom within your body waiting to unfold and flow like the rising smoke of lit incense. When it is given space to flow it becomes a beautiful expression of your unique wisdom inherent within. Bliss yoga can be described as the poetry of yoga: rules are not important and expression is everything.
1. Sit on the floor with the legs crossed; if you find this position to be uncomfortable, sit in an alternative position or in a chair.
2. Close your eyes and let your awareness move inward. Be aware of your sit bones in contact with the floor or chair.
3. Take a moment to inwardly honor the deep wisdom and intelligence inherent within the body.
4. Imagine that just below your tailbone a stick of incense is burning and the smoke is rising up the spine. Set your imagination free: see the smoke spiralling, or moving straight up. There is no wrong way to do the practice; it is about allowing what is and making room for your intuition to take the lead.
5. Slowly allow your torso to move side-to-side, forward and back. Allow the movement to come from the inside out–allow the inner wisdom to be the mover, not the mind. Get creative, stretch forward and back, side to side. Allow your movement to be intuitive.
6. Hold each stretch for as long as desired.
7. When you feel intuitively ready to finish moving, let the body slowly unwind and return to sitting quietly.
8. As the body comes into stillness become aware of the movement or aliveness of prana (life force energy) inside the body.
9. Enjoy the effects of heightened awareness for a few minutes or longer.
Benefits: Loosens and releases the sacrum. Relaxes the muscles of the pelvis, and lower back. Massages and oxygenates the back of the pelvis. Increases flexibility in the abductor, and adductor muscles in the thighs. Increases body awareness aiding in a healthier and more loving relationship with your body. Increases prana (energy) in the body. Deepens your spiritual practice.
If you enjoyed this article and would like to find out more about the writings of Christine click here.
© written and modeled by Christine Wushke, Photo’s by Dianne Wushke.
Christine Wushke is a certified yoga and meditation teacher with over 15 years of experience. Her aim is to create a sacred space for students to effortlessly find the presence of stillness and an inner silence. Christine’s mission is to raise consciousness on the planet by empowering people to realize their own Divinity and to uncover a deep peace within. Christine is committed to assisting you in your journey, and helping you to realize directly for yourself the truth of what you are, and the stillness of truth within. In addition to her yoga and meditation training, Christine is also a registered massage therapist. In the past two years she has studied extensively in the spiritual tradition of Advaita Vedanta. Her teaching style is largely influenced by Iyengar yoga, and the nondual tradition of Advaita.
www.journeytolight.net
www.innerlightyoga.blogspot.com
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Alternate Nostril Breath Meditation
Alternate nostril breath meditation
This practice of pranayama is wonderful for bringing about a feeling of balance and well being. Because the nostrils are said to connect to our male and female energy channels, when we focus on the nostril, we balance and purify that corresponding channel of energy. The regular practice of alternate nostril breathing is said to help us experience the feeling of being beyond the polarity of male and female and into the non dual Reality of oneness. Practice this when you are feeling scattered or unfocused, and you will be amazed at the results.
1. Find a position where you can be comfortable, relaxed, and free of any distractions, then settle into your posture
2. Allow the body to relax completely, especially your abdomen.
3. Notice how a relaxed abdomen naturally brings about a deepening and softening of the breath.
4. Allow the abdomen to relax more and more with each breath. As you let the abdomen soften, and the breath to deepen; start to become evermore aware of the feeling of nourishment in the breath. Be aware of the sensation of the body being nourished by the breath.
5. Allow your breath to flow as naturally and as freely possible; as if the breath is taking on a life of its own, moving from a deep inner intelligence and knowing.
6. As you are enjoying the feeling of a deep intuitive breathing and the feeling of nourishment within the breath, start to become aware of the sensation of air moving in the nostrils.
7. Become aware of the feeling inside the nostrils as well as the quality and movement of air. Notice how the air is cooler and drier as you breathe in. Notice the warmth of the air on your exhales.
8. Take about 10 breaths to concentrate on the feeling of the air moving in the nostrils, and the feeling of the body being nourished by the breath. As you are doing so, see if you can detect which nostril feels more open or expanded. (this is your active nostril)
9. Start to focus on your active nostril only. Breathe as if you are breathing through just that one nostril. Focus on the feeling of the air moving on that one side. Focus on this for about 30 seconds, or 10 breaths.
10. When it feels natural to switch sides, start to focus on the movement of air on the other side (the passive nostril). Focus on the feeling of the air moving inside the passive nostril. Focus on this for about 30 seconds, or 10 breaths. You may find this side more challenging to concentrate on, yet eventually it will begin to feel as if it is opening and expanding to be the same as the other side.
11. The final phase of this exercise is to imagine that you are breathing into a third nostril that runs from the tip of the nose to the center of the forehead. Inhale and move your awareness from the tip of the nose to center of the forehead and exhale from the center of the forehead to the tip of the nose. Stay with this for about 10 breaths.
12. Go back to breathing into the belly and focusing once again on the feeling of being nourished by the breath.
13. Stay with the belly breathing as long as you are comfortable and enjoy the feeling of balance and wellbeing.
If you enjoyed this meditation you can purchase Christine’s meditation CD in stores, by download, or by clicking here. Listen to sample.
© written and modeled by Christine Wushke, Photo’s by Dianne Wushke.
Christine Wushke is a certified yoga and meditation teacher with over 15 years of experience. Her aim is to create a sacred space for students to effortlessly find the presence of stillness and an inner silence. Christine’s mission is to raise consciousness on the planet by empowering people to realize their own Divinity and to uncover a deep peace within. Christine is committed to assisting you in your journey, and helping you to realize directly for yourself the truth of what you are, and the stillness of truth within. In addition to her yoga and meditation training, Christine is also a registered massage therapist. In the past two years she has studied extensively in the spiritual tradition of Advaita Vedanta. Her teaching style is largely influenced by Iyengar yoga, and the nondual tradition of Advaita.
www.journeytolight.net
www.innerlightyoga.blogspot.com
Belly Breathing
The yogic word for breathing practice is “Pranayama”. The word “prana” means life force energy, and the word “yama” means to expand. Pranayama is a practice for increasing energy, and aliveness in the body.
One of the favorite practices of pranayama at Journey to light yoga studio, is called “Belly breathing”. Belly breathing is a great way to slow down the breathing and deepen your connection to the prana in the breath. It is very relaxing, deeply nourishing, and often therapeutic for stress and anxiety. Set aside 10 – 15 min for this practice, in a place where you can be free from all distractions. I hope you return to your day relaxed, refreshed, and nourished.
1. Take 2 folded blankets, and stagger them, so one is on top of the other, and the top blanket is pulled about 2 inches back. Fold the top blanket under at the other end, to make a pillow.
2. Lay on your back with the base of the spine touching the bottom blanket. Let your shoulders roll under and open the front of the chest.
3. Start by relaxing into the pose, and allowing the body to completely sink into the blankets.
Notice your breath. Imagine that your breath is like a drop of Prana (energy) and all around you there is an infinite ocean of Prana, and nourishment. Allow your inhalations to be a drinking in of this nourishment.
Allow your exhalations to be dissolving breaths, as if drops of water are diffusing into the infinite ocean of Prana, and nourishment all around you. Inhale nourishing, exhale dissolving. Imagine that the supply of nourishment all around you is limitless.
4. Begin to focus your attention on your lower abdomen. Breathe in and allow the lower abdomen to lightly inflate, as if you were blowing up a balloon of energy just below the belly button. Stay with the belly breathing for at least 10 min, focusing on breathing deep into the lower belly.
Benefits ~ Strengthens the parasympathetic nervous system. increases relaxation, increases oxygenation of blood, improved mental clarity, and emotionally uplifting. Therapeutic for anxiety and stress.
Christine Wushke is a yoga and meditation teacher with over 15 years of experience. Her aim is to create a sacred space for students to effortlessly find the presence of stillness and an inner silence. Christine’s mission is to raise consciousness on the planet by empowering people to realize their own Divinity and to uncover a deep peace within. Christine is committed to assisting you in your journey, and helping you to realize directly for yourself the truth of what you are, and the stillness of truth within.
Christine’s meditations, and yoga articles will guide you to deepen your understanding of the wisdom within this ancient practice and experience the spiritual elements of yoga.
www.innerlightyoga.blogspot.com
www.journeytolight.net
If you enjoyed this meditation you can purchase Christine’s meditation CD in stores, by download, or by clicking here. Listen to sample.
Sacral releasing Pose
Sacral releasing Pose
This pose is amazing for releasing and opening the sacrum. In spiritual tradition of yoga, it is said that the kundalini Shakti energy lies dormant like a coiled snake sitting at the base of the spine. When we do certain meditations or yoga poses, it is said that we can awaken this dormant energy and activate a spiritual energy to begin its journey up the spinal column and up into the brain. Please use caution and mindfulness in this pose if you have herniated disks, or arthritis in the spine.
1. Lay on your back with your knees bent. Bring your knees together and your feet about shoulder width apart.
2. Lift your pelvis slightly and move your tailbone toward your heels. Flatten the small of your back to the floor. (Or as flat as it will go)
3. Let your knees lean into each other, letting them also pull forward. (let this movement be natural, and not forced). Let the lower back relax as much as you can.
4. Hold this position for at least 30 seconds, allowing the muscles in your legs, and pelvis to relax.
5. Bring your awareness into your sacrum. Imagine that you are breathing light, energy and nourishment into your sacrum. Imagine that you are drawing that nourishment all the way up your spine and into your brain.
6. Start to bring your knees down toward the floor, one at a time. Stretching the inner thigh.
7. As you bring your knee toward the floor, let the pelvis rock from side to side massaging the back of your pelvis. Continue to imagine that you are drawing nourishment and light into your sacrum, and allowing it to flow all the way up your spine. Use the rocking action of the pelvis to increase the amount of energy flowing into the sacrum and up the spine.
8. Return to position #1, and rest for another 30 seconds or longer.
Benefits ~ Loosens and releases the sacrum. Relaxes the muscles of the pelvis, and lower back. Massages and Oxygenates the back of the pelvis. Increases flexibility in the abductor, and adductor muscles in the thighs.
© written and modeled by Christine Wushke, Photo’s by Dianne Wushke.
Christine Wushke is a certified yoga and meditation teacher with over 15 years of experience. Her aim is to create a sacred space for students to effortlessly find the presence of stillness and an inner silence. Christine’s mission is to raise consciousness on the planet by empowering people to realize their own Divinity and to uncover a deep peace within. Christine is committed to assisting you in your journey, and helping you to realize directly for yourself the truth of what you are, and the stillness of truth within. In addition to her yoga and meditation training, Christine is also a registered massage therapist. In the past two years she has studied extensively in the spiritual tradition of Advaita Vedanta. Her teaching style is largely influenced by Iyengar yoga, and the nondual tradition of Advaita.
Spinal Nourishing Pose
Spinal Nourishing Pose
This is one of my favourite twisting poses. It is very relaxing and can be done by most people at any fitness level or age. Let yourself relax into the pose and bring attention into your spine. Let your whole spinal column be enlivened by the effects of the pose as well as your attention. It is not recommended to do this pose if you have just finished a meal, or are pregnant. Use caution if you have degenerated disks or arthritis in the spine or hips.
You will need some blankets, pillows, or yoga blocks for this pose.
1. Lay on your back with your block or pillow on you left side near your hip and your blanket near your right shoulder.
2. Bend your right knee and bring the sole of your foot onto your left knee. Roll onto your left side bringing your knee down onto your block. (you may need to adjust the height of the block or pillow so it feels comfortable.)
3. Bring your right arm over to the right until your arm is resting on your blanket. You may have to adjust the angle of your hip in order to place the arm in a comfortable position. Use as many blankets under the arm as you need so the position is very comfortable. Turn your head and look over your right shoulder.
4. Check that there is equal weight on both the right knee as well as the right shoulder. You may need to fine tune your pose a bit and experiment with your props in order to find that balance.
5. You should be feeling the stretch in your hips, back, and shoulders. Take care to keep the movement of your neck soft and relaxed.
6. Once you feel comfortable in the pose allow yourself to
relax, let your arm sink into the blanket and your knee sink into the block. Breathe into your back and spine as if you are drawing nourishment into your back muscles from the energy in your breath. Also breathe into your spine and feel the prana from your breath enliven the spinal column.
7. Hold the pose for about 1 min to each side, or until you feel the stretch diminish.
Benefits~ increases flexibility to the spine, and back muscles. Opens the shoulders, chest, and hips, mobilizes the pelvis and sacrum, strengthens the parasympathetic nervous system, releases stress and emotional tension. Detoxifies internal organs. Improves bowl function.
© written and modeled by Christine Wushke, Photo’s by Dianne Wushke.
Simple Seated Twist: By Christine Wushke
This pose is recommended for intermediate students. While the spinal twist is very gentle, sitting in hero pose can be difficult for beginning students. If you would like to try this pose, and you are a beginning student, follow steps 2 – 6 sitting on a chair, instead of the blocks.
* This pose in not recommended for pregnancy, arthritis in the spine, or degenerated disks in the spine.
Get 4 foam blocks, and 2 yoga bricks, or some folded blankets, and some pillows. You will need to experiment with the right height for you, so have ample props nearby, it is better to have more than enough.
1. Hero pose: Sit with your back straight, and your sit bones on a stack of blocks or folded blankets. Place your feet straight back making sure your knees are pointing straight forward. You may have to adjust your calf muscles so that they are in a comfortable position when sitting.
Check that there is no discomfort on your knees or hips. If there is, then adjust your height so that you are sitting on more blankets, or blocks. Take time to experiment with the amount of blocks or blankets you are using, so you are completely comfortable. If you are not comfortable in this position, follow along with steps 2 – 5 sitting in a chair.
2. Straighten your spine, so that you are sitting as tall as possible. Move your shoulder blades down your back. (As if you are placing your shoulder blades in your back pockets.) Lift your chest up.
3. Very slowly twist your spine until you feel a stretch in your back. As soon as you feel a stretch, stop. Lift your chest, and move the shoulder blades down. Stay here until you feel the stretch diminish. Breathe evenly, and into the belly.
4. After you feel the stretch diminish twist a little bit more, until you feel a stretch in your back again. Stop here. Lift your chest, move your shoulder blades down. Look over your shoulder, keeping your neck nice and loose.
5. Hold the pose as long as you are comfortable, doing your belly breathing.
6. Remember to use your intuition, the best yoga teacher you will ever find is your own body.
Benefits ~ Tones and strengthens the muscles in the back, helps diminish muscle tension in the back, keeps the joints in the spine more mobile, tones and detoxifies internal organs, cleanses the colon, detoxifies the liver.
Ab0ut Christine Wushke
Christine Wushke is a yoga and meditation teacher with over 15 years of experience. Her aim is to create a sacred space for students to effortlessly find the presence of stillness and an inner silence. Christine’s mission is to raise consciousness on the planet by empowering people to realize their own Divinity and to uncover a deep peace within. Christine is committed to assisting you in your journey, and helping you to realize directly for yourself the truth of what you are, and the stillness of truth within.
Christine’s meditations, and yoga articles will guide you to deepen your understanding of the wisdom within this ancient practice and experience the spiritual elements of yoga.
http://www.innerlightyoga.blogspot.com
http://www.journeytolight.net
Luthar.com 
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