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‘Twas the Night Before Christmas Yoga poem

December 9, 2015 by Julie Lusk

‘Twas the time at the Yuletide,
and in the yoga place,
not a muscle was moving, it was filled with grace.
The mats were lined up, on the floor with care,
in hopes that sweet relaxation would soon be there.

The students relaxed, all snug on their mats,
while life hurried by, like crazy cats.
Everybody began moving, this way and that.

“Now Tadasana! Now Chandrasana! Virabhadrasana & Bridge!
On Cobra! On Bow! On Locust and Fish!
To the top of your head! And the bottom of your heart!
Now breathe away! Breathe away!
And please don’t fart!”

When up in my brain there arose such a clatter,
I fell out of my posture, to worsen the matter,
When what to my wandering mind should appear,
but a big plate of chocolate, and a six-pack of cheer!

[Read more…]

Filed Under: Holiday Stress Relief, Misc Musings, Yoga and Meditation Quotes, Sayings, Poems Tagged With: christmas yoga poem, holiday yoga poem, twas the night before christmas yoga poem

How your Sleeping Side Matters

July 11, 2013 by Julie Lusk

The bottom line is that resting for 10 minutes on your left side after eating can improve digestion and immunity, plus increase your energy and memory.  It may also improve symptoms associated with menopause and the menstrual cycle.  Better yet, sleep on your left side for even better results.  Here’s the scoop on it…

Do you ever feel tired after eating?  Would you like to know something quick and easy to do that involves lying down that will likely aid your digestion and help your energy bounce back too?

Have you ever noticed that “things” seem to happen more on one side of your body than the other?  For example, how rashes, aches and pains, tend to usually show up consistently on either your right side or your left?  Even your vision is different in each eye, isn’t it?

I had the good fortune to meet Dr. John Douillard, DC, and his family of 8 on one of my teaching trips to Sivananda Yoga Center in the Bahamas.  He spoke on the Ayurvedic aspects of digestion.  Ayurvedic is the traditional medicine of India.  He says that “According to Ayurveda, the left side of the body is completely different than the right side, and, while I know it sounds strange, emphasizing the left side for rest and sleep offers some time tested wisdom for very real health and longevity benefits.”  Resting on your left side for 10 minutes after eating a meal will help your digestion and help your energy bounce back too.

“According to Ayurveda,” he says, “the left side of the body is completely different than the right side, and, while I know it sounds strange, emphasizing the left side for rest and sleep offers some time tested wisdom for very real health and longevity benefits.”  Resting on your left side for 10 minutes after eating a meal will help your digestion and help your energy bounce back too.  Get the facts here on why Erik Dalton, PhD recommends lying in the fetal position for hydration of the spinal discs for better back health.

Here are the reasons Dr. Douillard gives for sleeping on your left side and resting for 10 minutes after eating.

  • Facilitate lymphatic drainage
  • Makes it easier for the heart to pump “downhill”
  • Better elimination
  • Support healthy spleen function
  • Encourages proper digestion
  • Helps circulation back to the heart
  • Helps bile flow more freely
  • Brain health (may improve age-related cognitive decline – read more below)
  • May improve menopause and menstrual cycle symptoms – click here

There’s some good anatomical logic to back these claims up.  Watch this 5 minute video for his explanation.

[Read more…]

Filed Under: General, Mind-Body Mastery Tools and Techniques, Misc Musings, Wellness Tagged With: digestive health, Dr. John Douillard, improve digestion, improve immunity, side to sleep on, sleep on the left side

Yoga Nidra FAQ on Setting Intentions & Sankalpas

This article is a yoga nidra FAQ on setting intentions & sankalpas for making durable positive changes effectively.

Yoga nidra is rapidly gaining in popularity these days, mostly because it’s so blissfully exhilarating.  Yoga nidra (pronounced nih-drah) yoga nidra's benefitsmeans “yogic sleep” and is an ancient yoga practice with benefits supported by modern-day science.  It’s a powerful experience of progressively relaxing and restoring physically, energetically, mentally, and emotionally that naturally opens us to accessing our intuition, unconditional joy, and deep restorative peace.  It’s very refreshing too.  In fact, one hour of practice is equivalent to four hours of sleep.  See more documented benefits of yoga nidra here.

The yoga nidra process also makes it completely possible to clear out useless habits and bring about positive and durable changes to your lifestyle and positive personality changes by using a sankalpa at the start and the end of the practice.  A sankalpa is a special intention, a self-selected resolve that you choose yourself.  It’s a sacred vow and promise you make in support of your highest truth. Sample sankalpas are “I am courageous,” or “I have confidence,” or “My life is worthwhile.”   It’s a quality that helps you become or do something worthwhile with your life.  Likewise, it can be a reflection of your True Self such as “I am conduit of love,” or “My true nature is peace.”

How yoga nidra helps you make behavior changes and enables you to develop positive personal qualities.

“Our day-to-day frame of consciousness (beta brain waves) makes it extremely difficult to make and maintain our good intentions because they crash into our long term conditioning, habits, and social pressures,” as reported in Yoga Nidra for Complete Relaxation and Stress Relief (New Harbinger Publications, 2015).  “Through no fault of your own, your mind is simply not very receptive to making these changes.  During yoga nidra, we knowingly, consciously, and consecutively experience different types of brainwave levels that are receptive to change that include alpha, theta and delta frequencies and are associated with levels of consciousness.  The level reached during yoga nidra depends on the depth of your experience.  When we implant a resolve in the subconscious mind, useless thoughts and behaviors can be weeded out and the conditions are created for significant and transformative change to take root and grow.”  Success is fortified by staying with the same sankalpa from practice to practice until it becomes a reality and takes root.  Consistency counts.

Setting Intentions & Sankalpas

Time is set aside at the beginning of yoga nidra for a sankalpa to reveal itself naturally instead of intellectually.  Making intellectual sankalpas rarely yield results.  In other words, one that you “should” make or one to please others.  Instead, have one that resonates and rings true with you.  Go for a balance between letting it come to you intuitively and thinking it through.  Furthermore, you could have one specific to help with weight loss, getting more exercise or stopping an unhealthy habit, but it’s advised that you pick a grander quality instead.  In doing so, the behavior change is likely to happen anyway and you will also reap many more benefits.  For example, if you choose kindness as your sankalpa, true self-kindness will lead to eating better and exercising more by being kinder to yourself in support of your health.  In addition, kindness will naturally bring on generosity, patience, and other positive qualities.

Word your sankalpa positively, in the present tense, clearly, and concisely.  Keep it consistent.  Back it up sincerely with gratitude and inner will.  If using “I am” seems too challenging or too mindboggling, try adding “more and more” to it.  For example, “I am content, more and more.”

Sample Sankalpas:

  • I am kind.
  • I am trusting.
  • I am accepting of my feelings. Or, I accept unhappiness as part of my human experience.
  • I have abundance.
  • I am grateful for a peaceful nature.
  • I embrace all of who I am.
  • I enjoy life fully.
  • I welcome health and wellness.
  • My true nature is joyful.

Using a Sankalpa during Yoga Nidra.

A sankalpa is first silently said at the beginning of your yoga nidra experience and with your whole heart.  It helps if you use your senses to imagine what it would be like if it were already true.  Once again, repeat your sankalpa several times near the end of yoga nidra.  Namely, when you are totally at ease and in the fertile delta brainwave state, and before coming back to full awareness.  This is when your brain is most receptive.

Outcomes

I had my doubts about the effectiveness of using a sankalpa, especially when writing Yoga Nidra for Complete Relaxation and Stress Relief, so I put it to the test with a variety of students.  Much to our delight and satisfaction, results started rolling in.  Find out for yourself by reading their stories in the book.  Better yet, try it yourself.  Please let us know about your experience.

How to Experience Yoga Nidra:  

Like all worthwhile things, regular practice yields the best results.  It’s as easy as 1-2-3.

  1. Listen to Yoga Nidra Meditations: 24 Scripts for True Relaxation | Audible – iTunes – Amazon
  2. Read about it and get free audio downloads in Yoga Nidra for Complete Relaxation and Stress Relief (New Harbinger, 2015).
  3. Experience yoga nidra on video/audio.
  4. Attend a virtual yoga nidra class held weekly on Zoom.
  5. Take a yoga nidra teacher training course and earn a certificate.
  6. Get yoga nidra downloads here.

Resources: Books, Recordings & More

Get yoga nidra downloads here.

NEW! Yoga Nidra Meditations: 24 Scripts for True Relaxation
NEW! Yoga Nidra Meditations: 24 Scripts for True Relaxation
Experience peace and deeply restorative rest that heals your body, mind & spirit. Features 24 Yoga Nidra scripts written by author Julie Lusk and 12 of the world's master teachers. Enjoy 6 levels of relaxation for a joyful meditative experience. Learn to use yogic sleep to revitalize your inner reservoir of intuitive understanding and unconditional joy. Audiobook available. CLICK the blue title link above to find out more...
Quantity:  
Price: $19.99

Yoga Nidra for Complete Relaxation & Stress Relief - Print Book & Audio download
Yoga Nidra for Complete Relaxation & Stress Relief - Print Book & Audio download
Yoga Nidra can stop tension in its tracks with a wonderfully, powerful & unique state of deep relaxation, mental clarity & insightful awareness. These practical, empowering relaxation exercises, meditations that soothe and visualizations that renew are based on classic yoga and backed by modern science. They’ll help you unwind, replenish, and feel refreshed with durable peace and unconditional joy. CLICK the blue title link above to find out more...
Quantity:  
Price: $17.95

Yoga Nidra Essentials CD
Yoga Nidra Essentials CD
Find your calm spot. Brighten your energy. Enjoy a more meaningful life. Experience 6 levels of relaxation. Reclaim optimal health for your body, mind & heart. Laura says "My focused mind easily. I was 100% worry-free. It's wonderful." By Julie Lusk, 6-time author. Digital downloads available.
Quantity:  
Price: $9.99Price: $16.99 

Author: Julie Lusk, M.Ed., E-RYT 500
Julie Lusk

 

Resource Library

Wholesome Resources Library

Handy links for information on these topics…


Yoga Articles. Videos. Info.  

  • Yoga Resources | Info on how to choose a class.  Yoga postures & sequences. Breathing techniques (pranayama). Yoga Nidra.  Chakras. Yoga Meditations.  Mudras (hand gestures).  Desktop Yoga (r). Inspiring quotes. 

  • Meditation & Guided Imagery Resources | Info on yoga meditations.  Guided relaxation / Yoga Nidra.  Guided imagery & Visualizations

  • Chakra Energy | Learn about and apply info on chakra energy centers. Comprehensive chart. 

  • Desktop Yoga ® | Hundreds of yoga postures practiced sitting down – Chair Yoga

Inspiration

  • Yoga Quotes, Sayings and Poems

  • Favorite Mantras and Chants

Shop

  • Shop | Get books and audio recordings on yoga nidra, chakra chart, guided relaxation and imagery.

Wellness Info

  • SPICES for Life Wellness| Wellbeing with Social. Physical. Intelectual. Career. Emotional and Spiritual health

  • Stress Relief  |  DARE to Relax Program / Diet. Awareness. Relaxation. Exercise. 

  • Mind-Body Mastery | Info & exercises for enhancing the mind-body connection for wellbeing.



Yoga Snow Policy


Snow Policy for in-person classes

Safety first!  Classes are usually held unless local officials advise staying home.

You are warmly welcome to attend Julie’s zoom yoga class listed below if class is canceled. Replays are available for 2 weeks for unlimited, non-commercial streaming.


Miami Township Civic Center

Class Status

Yoga /  / 10 am / Date

Zoom Link if class is cancelled

Yoga on Zoom on meets on Wednesday at 7 pm.  Click on the highlighted link below OR enter the meeting ID and passcode.  If needed, download the free Zoom app when prompted. Here’s a Tutorial on using Zoom.  Please allow ample time to sign in and get settled.

Hatha Yoga, Mindfulness + with Julie Lusk

Join Zoom Meeting:       https://us02web.zoom.us/j/85245473125?pwd=RzI1SXY2NkNreXdkWUFIT01kWUJUUT09

Meeting ID:                       852 4547 3125

Passcode:                         hatha-yoga (case sensitive)


Zoom Class Replay

Link to class recordings are available here within 24 hours after class is held.  Enjoy it for 14 days of unlimited streaming for personal/noncommercial use.

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Contact Info

Miami Township Recreation Department (513) 248-3727

Julie Lusk

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Click here for my latest book & free audio download of the 3 main yoga nidra exercises! It's as relaxing as it is … [Read More...]

Julie T. Lusk, M.Ed.

Wholesome Resources

Milford, OH 45150

Greater Cincinnati Area

513-248-YOGA (9642)

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