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Spring 2006 Newsletter
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in the issue:
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Memorial Day Schedule |
Friday 5/26 |
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9:30am,
12pm, 4pm |
Saturday 5/27 |
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9am,
11am |
Sunday 5/28 |
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9am,
11am |
Monday 5/29 |
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9:30am,
12pm |
back to
regular schedule on 5/30/06 |
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- Greetings from the Director
- Studio Announcements
- Student Success Stories
- Staff Spotlight
- Posture Tips
- Yoga Etiquette
- Did You Know?
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Newsletter Archives |
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Greetings from
the Director |
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Happy Spring
Yogis!
I can’t believe how fast 2006 is going by already. I am very happy
to share with you our second newsletter filled with lot of good
information and stories. Thank you to the teachers and students who
contributed to our newsletter! As we approach the spring season,
keep up the good work maintaining our new year’s resolutions and
making some quiet time for ourselves in our daily busy lives.
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I am excited to
introduce some of our new teachers joining our team (see below for
their bios) and to share with you the upcoming one day seminar with
Craig Villani, Director of Education, coming to Rockville from LA on
May 21 (see
below for details). Also, start getting ready for the
second annual “6 Week Challenge” in the coming months (stay tuned
for the dates). I always welcome your suggestions and any questions
you may have for me or any of our staff. Please email us at
info@bikramyogarockville.com or call us at (301) 762-9642.
Wishing you much happiness and a healthy spine,
Namaste,
Diana
info@bikramyogarockville.com. |
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Studio Announcements |
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Come join us for Posture Clinic with Craig Villani, Director of
Education for the Bikram Yoga College of India World Headquarters in
Los Angeles. Craig will engage you with his unique philosophical
approach to yoga, his humor, and his stories of experiences with
Bikram. Through demonstration and Q&A, Craig will discuss each of
the twenty-six postures and two breathing exercises. He’ll follow
that with one of his amazing Bikram Yoga classes. |
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This is a unique
opportunity to deepen your understanding of Bikram Yoga. His teaching
style will inspire you and stimulate your practice to a new level.
Details:
Sunday, May 21, 2006,
9am to 6pm
$95 cash or check only
Space is limited!!!
Please call the Studio at
(301) 762-9642
to sign up for the seminar.
>>> Please note due to this special event,
the Studio will be CLOSED to regular classes all
day on May 21.
Please note our schedule change, effective April 1, 2006. Evening class
times for Monday through Thursday are 5:30pm and 7:30pm. No changes were
made to the Friday and weekend class times. Please recycle any old
schedule printouts. New schedules are available at the studio.
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Work for free yoga
classes through our Work Exchange Program! We are looking for good
cleaning help at the studio. Please call or email us with your
information. (Professional maids are especially welcome to apply for
the program)
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Interested in
taking private individual or group lessons? Ask about scheduling
sessions with our teachers.
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Congratulations to
teacher Lara Rubin, First Place Winner of the Regional Mid-Atlantic
Yoga Asana Competition!
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Best Wishes to
Kerry as she is in LA with Bikram completing the Teaching Training
Spring 2006!
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Interested in
attending Teacher Training Program? Contact Diana
J
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Student Success Stories |
Scott Anderson
I came to yoga reluctantly. Dealing with years of a stiff body and
numerous injuries was a bit intimidating. I knew that the time for
addressing my one dimensional sports life was at hand. Having been a
recreational cyclist for years, I had decided to get more serious this
year. I set some goals for local races and a few rides of 100+ miles in
mountainous terrain. These ambitious goals required more overall
strength and flexibility than I had. Some friends that raced regularly
recommended yoga as a way to achieve the goals. So off to Bikram Yoga
Rockville I went. Class was both easier and harder than I expected. It's
easy to get into since you get to set your own pace. It's hard when you
can start pushing to the edges of limits.
Yoga has benefited me almost more that I can say. Riding a bicycle has
felt different this year; my leg, core and upper body strengths have
greatly increased. I can feel the difference in my alignment from
shoulders to ankles through the hips. Riding at a fast pace is easier. I
can generate more power and my body tells me when my form is getting
sloppy. After the longest and hardest rides, yoga helps clear out the
accumulated lactic acid and I feel rejuvenated. Yoga has helped in other
ways as well. My overall flexibility has greatly increased. And I have
not been sick this year, even as others in my family have gotten ill. I
can't imagine life without yoga.
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Julie Butler
I’ve battled a high cholesterol problem for years. I did not want to go
on medication, so I started reading about diets and exercise programs
that would help lower my cholesterol. I changed my diet, excluding any
high-cholesterol foods. I’ve always been a runner, so exercise wasn’t
really a problem. However, even after changing my diet and continuing my
running regime, my cholesterol was still at 240. Last year in March, I
started Bikram Yoga. My friends raved about it so I decided to try it. I
was curious if Bikram Yoga would truly work my body from the inside out.
It did! I finally found the right exercise program to help lower my
cholesterol. After only four months of Bikram Yoga, practicing 3-4 times
per week and not changing anything else in my diet, my cholesterol was
reduced from 240 to 192. My doctor is thrilled and so am I! Thank you
Bikram and many thanks to all of the wonderful instructors at Bikram
Yoga Rockville for helping me!
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Meeka Harris
I have a 2½ year old son, and a 15 month old daughter that keep me
extremely busy, and it’s really nice to look forward to something at
least once a week that is called "My Time". At times I feel guilty when
I leave my kids to come to class, but I know what I'm doing helps me to
be a better person and mother. I began Bikram Yoga over a year ago
shortly after having my second child. After my introductory week, I was
hooked! I have always been a very athletic person. I run several miles a
week, and do lots of aerobic and cardio activities every week. My Bikram
Yoga practice helps me to relax and concentrate on listening to my body
in a way that has enhanced my gym workouts, and reap more benefits from
them. My flexibility and endurance have increased substantially. Yoga
is a mental challenge for me. It is hard to escape from the hustle and
bustle of your day for 90 minutes. It requires a focus and
concentration that I didn't know I had. My body talks to me for 90
minutes, and I listen. Bikram Yoga really is different for me every
time I come. My body and spirit are in a different place each time, but
I always leave feeling invigorated and ready to run around with my
kids. Not to mention, it has helped me tremendously with getting my
pre-baby weight figure back!
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Sharon Siebert
Since
moving to the DC area from the Outer Banks almost a year ago, I
anticipated my first surfing trip in September to be a disaster. To my
complete surprise, I was catching waves that would have left me fighting
to find the surface and making turns that I wasn't doing when surfing
weekly. Surfing magazines always list yoga as one of the top ten ways to
train when not in the water. I absolutely credit Bikram Yoga with my new
sense of balance, power, and rotation on my board. |
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Staff Spotlight
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Kat Kelley-Chung
Kat's inspiration to teach yoga to others came after witnessing the
devastating effects the 9/11 attacks had on our society’s mental,
emotional and physical wellbeing. Her yoga training began in October
2001. In June 2005, she received her Bikram Yoga Certification.
Knowing yoga is not simply an exercise that has “extra” benefits,
but a practice that permeates one’s entire existence, becoming a way
of life that embraces balance, harmony, and an overall sense of
peace. |
Teaching yoga is
a way for Kat to give to her community the essence of what she feels
is truly missing for us to live in a world of peace, our individual
wellbeing.
Though she is now
exclusively teaching the Bikram Method, her instructional style is
influenced by many other traditions of hatha yoga, most prominently
Iyengar, but Anusara, Ashtanga, and Kundalini as well. Kat’s yoga
philosophy is one of all inclusive spirituality; through yoga
practice she believes we become aligned with our whole, true, and
divine selves—helping us find inner peace to effect the world with
outer harmony.
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Yasmin Tuazon
Yasmin started practicing Bikram Yoga in 2002. It began merely as an
attempt to see more of her friend Lara Rubin, who had mysteriously
disappeared from late nights at the bar in order to pursue some
sweaty yoga addiction. Yasmin does not normally like sweating, most
forms of sport or exercise, or other people's feet in her face. But
friendship and Bikram Yoga do strange things to you. After about six
months, she was pretty sure she wanted to teach. It took her another
two years to get around to it. Yasmin trained in Spring 2005 and has
been teaching since June. |
In previous
jobs, Yasmin worked for labor lawyers and wrote scripts for
interactive videos. She is also an actor in the DC area, and will
shamelessly promote any show she works on. She is forever grateful
to Lara for introducing her to the practice that has changed her
life, and for being a constant inspiration. (But if you have a rough
class with Yasmin, don't blame Lara. That's just not fair.)
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Nina Wang
Nina, a Montgomery County native, was working as a chemical engineer
at a biopharmaceutical company when she discovered Bikram Yoga here
at the Rockville studio. She still can't put into words what drew
her back to class day after day that first week. All she knew was,
once she started rearranging her schedule and meals around the yoga,
that she was hooked. She's since discovered the transformative power
of Bikram Yoga on the body-mind. |
Nina is honored
to be teaching at her home studio after completing the Fall 2005
Bikram Yoga Teacher Training. She looks forward to sharing the joys
and benefits of Bikram Yoga with others. In her free time, Nina
enjoys traveling and is always up for a game of Scrabble or Boggle.
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Nina’s experience at Teacher Training:
The Bikram Yoga Teacher Training was unlike anything I've ever done
in my life. I went to LA hoping to deepen my yoga practice, and came
home with so much more. I learned to tap into every bit of my inner
strength, determination and focus. At the same time, I shared
laughter, tears, and sweat with 220 people from 15 countries. For
nine weeks, we came together from different walks of life for a
common passion. Various teachers visited, taught class and shared
their experiences. Each teacher inspired me to teach with compassion
and from my heart. |
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Posture Tips
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Pranayama
Deep Breathing and 80/20 Breathing
by Lara Rubin |
To understand 80/20
breathing, start with a look at Pranayama Deep Breathing. During
Pranayama, you are learning to expand and fill your lungs to their
maximum capacity, or to 100%. In 80/20 Breathing, you are keeping
80% of the breath inside your lungs at all times and only exchanging
out the 20% of the 100% full lungs. You keep 80% full supported
lungs so you always have more breath inside of you than outside of
you. For example, in Half Moon pose, in your preparation for the
posture, you must fill your lungs to 100% of their capacity. Then
throughout the posture, you only exhale 20% of that breath. On your
next breath, you take in a new 20% of air, so again your lungs are
full, and again you only exhale 20% of the 100% full lungs. When you
control your breath in this way, your postures will become a fluid
dance of breath and movement. You will never gasp for breath or run
out of breath. Your chest will not collapse and your shoulders won’t
cave in. Even your attitude in your poses will change. Your
alignment will improve because proper breathing will support your
alignment, and proper alignment will support your breathing. You
will find the challenge of your practice without the struggle.
The more attention you give your Pranayama, and the more you
practice, the greater that 100% capacity becomes. It naturally
follows then, that the 80% of breath support inside you becomes
bigger and the 20% you breathe in and out becomes greater. The more
you feed your body during class, the better your feel. In this way,
Pranayama Breathing really does set up the rest of your class.
I know a lot of students have a hard time with the breathing. Some
students even come late to avoid the breathing. Don’t rob yourself
of this important beginning. It is a discipline and takes practice
just like everything else we do in the class. If you arrive during
the breathing, just enter the room and start your Deep Breathing.
Don’t worry about setting up your mat. Breathing is more important.
The instructor will be happy to set you up a space while you are
breathing. If you arrive after the class has finished both sets of
breathing, you must take 6 breaths on your own before joining the
class in Half Moon.
Pranayama Deep Breathing helps shortness of breath, asthma,
depression, irritability, nervousness, addiction, heart, lungs,
blood pressure and opens your cervical vertebrae. It works the
Respiratory System, Circulatory System and Nervous System.
Remember, the more room you create for the breath, the less room you
have for tension, fear, anger and pain. Every time you create space
in your body, you are clearing something else out. So don’t be
afraid to take a deep breath and come on in for class!
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Yoga Etiquette |
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Even though
each practice is individual, the studio is shared with
others. We practice yoga etiquette to show our respect for
ourselves, our neighbors and our teachers.
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Arrive
early to class. Strive to be on your mat with everything you
need at least two minutes prior to the teacher entering the
room.
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Come to class with a clean body and feet.
Be free of perfume/cologne, as some students are highly
sensitive/allergic to strong scents. If necessary, use the
showers before class.
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No gum,
food or shoes in the yoga room. Turn cell phones and pagers
off if you bring them into the room. (Vibrating
phones/pagers can still be heard across the room).
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Classes are 90 minutes –
stay in the room until the end of class. It is
important for your health and the energy of the group. If
you need to take a break, stand/sit still or lay down in
savasana.
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Respect the
space of others. Keep your body, sweat, and belongings on
or near your mat during class. When setting up your mat, be
aware that you do not set up directly in front of someone
else.
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Follow
along with the teacher. Try your best in each posture in the
Bikram series. Please reserve additional postures or
postures from other disciplines until after final savasana.
Also, timing is everything. Allow the teacher to time the
postures. Please do not anticipate the next posture and take
yourself into and out of it. In a group, we try to create
group energy. Starting postures together respects all levels
in the class.
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If you are
sick, please take a few days off and we will see you again
when you’ve mended.
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Leave no
trace. Please deposit trash, recycling, mats and towels in
their proper place. Bring home all your belongings.
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Most
importantly, honor yourself. You are the most important
thing in the world. Enjoy yourself.
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Thanks for
your understanding and support. Please let us know if we can
answer any questions.
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Did You
Know? |
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8 Superfoods
for Stress Relief
(originally published in BHG.com, September 2004) |
Asparagus |
is high in
folic acid, which can help stabilize your mood. |
Beef
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is a great
dinner option for a stressed-out family, containing high levels
of B vitamins, which are also known to help stabilize your mood. |
Milk |
is high in
antioxidants and vitamins B2 and B12, as well as protein and
calcium. |
Cottage
Cheese & Fruit: |
are
high in protein and calcium. Try mixing the cottage cheese with
a fruit that is high in vitamin C like oranges. |
Almonds |
are a good
source of Vitamin E, which has been shown to fight the free
radicals associated with stress, and in particular, those free
radicals that cause heart disease. |
Blueberries |
offer a
high-fiber, low-calorie fruit option that is also rich in
stress-fighting vitamin C. |
Tuna |
is a great
lunch option and is also a good low-fat protein source. |
Cornflakes |
are
fortified with B vitamins and folic acid to help reduce stress. |
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To see frequently asked questions (FAQs)
about the practice of Bikram Yoga click here.
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To learn more about Bikram Choudhury, click here.
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