Couple of postures from demo class

In utkatasana (above), the quadriceps are strengthened (this is one of the most under-utilised muscles!). The back muscles are also strengthened. The focus is on dropping the tailbone to the earth and keeping the back long.

In this modified bhujangasana (top) the focus is on strengthening the back muscles, in particular, the erector spinae. The hands on the gluteus focus the attention on engaging the legs and lifting of the torso with the back muscles rather than pushing up with the hands.
The strong back muscles are for balancing out the strengthening of the rectus muscles of the front ('six pack'!).

FREE POSTURES CLASS

Please come for the free postures class this Wednesday, 30th September, at Sun Yoga KL. There will be teachers to help you with the postures for the 30 Day Challenge. We will be at the shala from 7.00pm to 9.00pm.

Even if you have not signed up, this is a good opportunity to come and get your general yoga asana right!

Please do drop in!

Timetable for the 30 day challenge

30-Day Challenge commence 1st October 2009 - 30th October 2009

First day : You will be given a handout on the programme and schedule
1st Oct Registration and Measurement will be taken.

Class Time : 8.30pm

All participants are to gather at the studio at 8pm, and we will began registration, body measurement and schedule timetable.


Class Time for the 30-days members only:

Monday : 7.30am - 8.30am
8pm - 9pm

Tuesday : 7.30am - 8.30am
8pm - 9pm

Wednesday: 7.30am - 8.30am
8pm - 9pm

Thursday : 7.30am - 7.30am
8.30pm - 9.30pm (class is later due to studio availability)

Friday : 7.30am - 8.30am
8pm - 9pm

Saturday : 9am - 10am

Sunday : 9am - 10am

Abhyanga Massage

Abhyanga Massage is part of an Ayurvedic programme for wellbeing. It involves massaging oil liberally into the body with smooth massage strokes to keep the body healthy, balanced and focused.

Massaging oil into the body before a yoga practice is effective, because when the body heats up, it absorbs the active ingredients in the oil. Common massage oils are sesame, coconut and olive.

The best thing is, you can find these oils in your kitchen cabinet. There are only two things to look for: extra virgin for olive oil and cold-pressed to ensure that the goodness in the oils are still there. Organic, if possible, too! Sesame oil must be heat-cured beforehand by heating.

A well-loved skin is a good way of protecting against dryness, wrinkles, stretchmarks and other nasties!

You can purchase Katerina Perry's lovingly mixed oils at Sun Yoga.

OAT PORRIDE RECIPE

Bring to boil 1 cup of soy milk and 1 cup of water.

Add in one banana, sliced.

To the boiling mixture, add in 3/4 cups of organic oat porridge.

Lower the heat to simmer.

Stir slowly with a wooden spoon.

When the oats are soft, your porridge is ready.

You may adjust the consistency by adding more milk.

Garnish with fresh or dried fruits - apples, raisins, cranberries, etc. Sweeten with honey if desired.

For variation, you may wish to substitute dates for the banana.

Note:

Goldilocks and the three bears loved this! Porridge is one of the simple, cheap and nutritious meals that makes healthy life worth living. Oats are rich in essential fatty acids, vitamins E, B1 and B2.

There are some superstitious sorts who still claim that porridge should only be stirred using your right hand in a clockwise direction to ward off bad spirits, but superstitious or not, start your day right with organic oat porridge!

This recipe is from Simply Yogic. Food for the Mind, Body & Soul by Jacqueline Koay (to be published January 2010 - pre-order hello@sunyoga.com).

Welcome to the 30 Day Challenge!

Sun Yoga KL’s
30-DAY CHALLENGE

The aims:
1. Improved cardiovascular health
2. Increase in flexibility
3. Increase in strength (core and peripheral)

The effectiveness of this programme lies in your commitment to change. With your commitment and our guidance, you can transform your body and your life the 100% natural way. The daily yoga classes (for which you only pay one fee for) is supplemented with smoothies, pure juices, nutritional soups, etc., to help you get the best out of your practice.

This is an investment in your future – you only have one body, one life.

The time for change is NOW.

Some of the changes observed by previous participants:
1. More energy
2. Inches off thighs and waist
4. Toned tummy
3. Clearer skin


Self-practices to increase the efficiency of your programme:

NUTRITION

1. Start the day with the juice of half a lemon squeezed into warm water (add honey if desired).

2. Eat less meat.

3. For evening meal (after yoga), replace your usual with smoothies, fruit juices or nutritional soups.

4. Once a week, have wheatberries only for breakfast, lunch and dinner.

5. Cut out on soda and carbonated drinks – drink yogi tea instead.

MISCELLANEOUS

1. Massage sesame oil into your thighs, abdomen and scalp before practice

2. Use cold-pressed olive oil liberally on your skin after practice

3. Brush your thighs before shower (brush towards the heart) to rid your body of cellulite