Hello Yogis and Yoginis.

Happy Spring.  We have had so much sun here in Seattle it almost feels like Summer.  But I’m not fooled, I know we will get a bit more rain to ensure the lushness of our gardens and forests. Oh but isn’t it beautiful here in the Springtime. This picture is of the Wisteria in my garden – Wow.

And in case you are one of the many who has suffered from allergies this Spring, the hot sunshine these past two weeks should have helped to clear out the last of the pollens, and you should be feeling much better.

A big thank you to my students for their support and understanding last week when my back decided to bail on me.  Getting out of bed, off the floor and out the door was almost more than I could handle, but your kindness nourished me and I thank you. Once again I am so grateful for my yoga, as I know that is what helped me move and return to wellness so quickly. Well that and plenty of rest and ice.  For those of you who also suffer from periodic low back pain/trauma here is the yoga sequence I used.  I did this cycle gently at least twice a day.

Low Back Care Sequence:

• Low back massage while lying on your back, knees drawn to chest, move knees in small circles, first one direction, then the other, and then in opposite directions.
• Pelvic lifts while lying on your back with feet on the floor, gently curl tailbone up towards ceiling.
• Alternate leg extensions while lying on your back with knees into chest, reach one leg away, lower slowly towards the earth (stop if it hurts), pause, then change legs.
• Arm extensions while lying on your back knees bent, feet on the floor, reach arms over head.
• Supported low bridge with arm extensions. The first couple of days I just used a book, then as my back began to recover I moved up to a block.  I also explore lifting my legs in the air for a variation of shoulderstand.  At first I could not lift my legs, but after a couple of days, having my feet in the air was very restful.
• Cat-Cow – very slowly.
• Supported child’s pose – put a bolster under you and rest with a softly rounded spine.
  
• Leg extensions from neutral hands and knees.  Extend one foot out behind you keeping the foot on the floor, toes tucked, reach through heel. Perhaps even extend opposite arm forward.  Continue to draw belly towards spine.
• Supine thread the needle. Lie on your back, bring both feet off the floor, knees over hips, cross left foot over right knee, reach through legs, and gently draw right thigh towards you while pushing left thigh away.  You can also extend the right leg straight up. towards ceiling. Do both sides.
  
• Happy Baby. Lie on your back, bend both knees and draw them into the body and then beside the body, hold onto the soles of your feet with the soles of your feet facing the ceiling.  Extend back body along the ground.
• Plenty of rest on your back with legs resting on bolsters, knees bent, and/or legs up the wall.
• Ice ice baby

Summer News:  Starting July first, I will be taking a semi-sabbatical from teaching for two months.  We have found some wonderful subs to cover my weekday morning and evening classes at Village Green Yoga.  Meditation Circle will continue on Thursday evenings at 7:00.  So do keep your practice up and check out these amazing teachers.  I will continue to teach my:
Sunday Salutation Class         9:45 – 11:15,
Midday Bliss Class,                  Tuesdays & Thursdays noon – 1:00pm.

Enjoy these glorious Spring days.  I look forward to seeing you on the mat and around town.

Shalom & Namaste

Diana Bonyhadi