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THE CULTURE

GILBERT YOGA CULTURE
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I Recently Started Taking Yoga Classes...

2/21/2022

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I Recently Started Taking Yoga Classes at Gilbert Yoga...Here are 6 things that surprised me the most!

A delightful testimony by Heather Lynn, an ode to beginners' mindset!
"For years, I dabbled with online yoga classes and sporadically attended in-person classes. But yoga never felt right for me. That all changed when I attended my first class at Gilbert Yoga, and now I’m hooked. Here’s what I learned: 

1. It was easier than I expected.

I was amazed at how quickly the 70-minute class flew by. The yoga teacher offered modifications, while also demonstrating the poses. It turns out, I don’t need to be all that flexible (although I feel myself gaining more flexibility each class). 

2. My lack of experience worked in my favor.


Since so much of this is brand new for me, I haven’t yet developed any bad habits. My lack of experience simply means that I’m learning poses the correct and safe way. 

3. The friendly, accepting environment reduced my self-consciousness.

Everyone–teachers and students–are warm and inviting; it’s felt each time I enter the studio. No matter how many people are in class with me, I feel a sense of belonging. I never feel singled out, yet the teacher is very attentive to individual needs. The lack of judgment has really helped me to become more confident and explore more challenging poses (which boosts my confidence on and off the mat).

4. I immediately saw a positive difference in my sleep patterns.

I’m falling asleep more easily and staying asleep. I wake up feeling rested, without the morning body aches. And I have more energy throughout the day. Need I say more?!

5. My new body awareness: my body really craves to stretch and breathe.

Funny thing: the more I practice yoga, the more my body wants to move. Tight muscles aren’t so tight anymore, my back doesn’t ache. In fact, just the opposite! My body feels stronger from the inside out, and my posture has significantly improved.

6. Gilbert Yoga has classes 7 days each week, so it is easy to fit yoga into my schedule.

Not only does Gilbert Yoga offer classes all 7 days of the week, there are plenty of class offerings so I can choose what’s best for my schedule. Speaking of variety, there is literally something for everyone–from Beginners to All Levels and everything in between."
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Improve Your Mental Clarity

2/16/2022

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Improve Your Mental Clarity With these 3 Easy Breathing Techniques
Breath is a simple, yet powerful tool that can be used to combat stress and improve mental clarity. Nadi Shodhana, Sama Vritti, and Brahmari, are great pranayama (breathing) techniques to stabilize and ground us, allowing mind and body to relax. 
Next time you find yourself disconnected from mind/body, overwhelmed, anxious, or your mind buzzing with a thousand things, try one of these easy breathing techniques. 
Nadi shodhana 
Also known as Alternate Nostril Breathing, Nadi Shodhana improves our ability to focus, removes toxins, and supports our respiratory functions. 


In Sanskrit, Nadi means “channel” and Shodhana means “purification.” In other words, this pranayama purifies, or clears, the channels of the subtle and physical body, and brings balance to the left and right hemispheres of the brain.

Nadi Shodhana can be practiced anytime and almost anywhere. It’s especially good to practice before a high stress situation (like a presentation or job interview) or before meditation.

  1. Sit comfortably with a tall spine and open heart.
  2. Bring your right hand into Vishnu Mudra (thumb to right nostril, ring finger to left nostril, index and middle finger folded into your palm).
  3. Exhale completely.
  4. Block the right nostril (about midway up the nose) as you inhale through the left side. 
  5. Hold the breath while releasing the right nostril and closing off the left nostril.
  6. Exhale down the right side. At the end of your exhale, inhale back up the right side.
  7. Hold the breath, release the left nostril and close off the right nostril.
  8. Exhale down the left side.
  9. This completes one breath cycle. Repeat for several cycles. 
You want a soft, quiet breath (no Ujjayi). Try to match the length of your inhales and exhales. For an advanced practice, add equal length breath retention after each inhalation and exhalation. 

Sama vritti 

In Sanskrit, Sama Vritti means same or equal. It is the practice of steady inhalation and exhalation of equal length. Sama Vritti balances the central nervous system and engages the parasympathetic nervous system to aid us in soothing, centering, and calming the mind. 
Sama Vritti is an excellent pranayama technique for anyone and can be done almost anywhere at any time. 
  1. Find a comfortable seated position and close your eyes. 
  2. Breathe in through your nose, slowly counting to 4.
  3. Gently exhale to the count of 4.
  4. Continue this for several rounds. 
Choose any number that works, keeping in mind that a longer, slower breath is ideal. Only go to a count where you can maintain comfort and ease in the mind and body. 
Brahmari
Brahmari in Sanskrit means “bee,” so named because the exhalation resembles the sound of a bumble bee. 
Brahmari is a soothing breath technique for both the gut and heart, and is good for respiratory congestion. The humming stimulates the vagus nerve, which is responsible for the Rest, Digest, and Restore part of our parasympathetic nervous system. 
Because of the buzzing sound, you might not choose to practice Brahmari in public. If you’re out somewhere and experience anxiety, look for a relatively private place, like your parked car or a bathroom. 
  1. Sit comfortably and close your eyes. 
  2. Gently press your index fingers on the cartilage of the outer ears (tragus) to keep out external sounds.
  3. With your lips lightly sealed, inhale through your nostrils.
  4. On exhale, make a humming sound like a bee. 
  5. Continue this pranayama practice for several rounds.​
Don’t press the cartilage too hard. Also, be sure that you’re not putting your finger inside your ear, but on the cartilage. Using only one tone per exhale, experiment with different tones and notice where you feel the vibrations in your body. 


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5 Steps to the Perfect Plank Position

2/3/2022

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Kumbhakasana
Plank Pose –or Kumbhakasana– is a foundational yoga posture. This grounding position strengthens the arms and wrists, while also helping to improve posture by activating the abdominals and engaging the spinal muscles.

Kumbhakasana comes from the Sanskrit words "kumbhak," which means "breath retention," and "asana," which means "pose." In a traditional sun salutation, Plank position is practiced while the breath is suspended just before lowering through chaturanga dandasana. 

While Plank is an essential part of Sun Salutations, it can also be practiced on its own to build stamina, strength, and mental endurance. 

It’s important to always listen to your body and work within your abilities... 
Those of us with wrist, elbow, shoulder, neck, or back issues should practice with the appropriate modifications for your body! ​

Step-by-Step

  1. Begin on your hands and knees (Tabletop pose), with your wrists under your shoulders and your knees under your hips. Spread your fingers and press down through the base of your palms and base of each finger.
  2. Relax your shoulders away from your ears. Look down between your hands to allow for length in the neck. Draw your abdominal muscles toward your spine. 
  3. Tuck your toes and extend your legs back. Lengthen from your heels to the crown of your head, being mindful to keep your hips square and level. While keeping your thighs lifted, press the front of your thighs (quadriceps) up toward the sky while lengthening your tailbone toward your heels.
  4. Engage the bandhas by drawing your pelvic floor muscles toward your spine as you contract your abdominal muscles. Ensure your head is in line with your spine. Broaden across your shoulder blades and across your collarbones.
  5. Breathe. For the advanced version of Plank pose, smile :)

Bonus Tips

  • If you’re still building up arm and core strength, drop to your knees. If it’s too much pressure on your wrists, try the forearm version to reduce wrist strain. 
  • Never lock your elbows in Plank. Instead, create a micro-bend in your elbows by engaging your biceps and triceps. 
  • It’s important to keep your body in a straight line, from shoulders to heels. Keep your shoulders aligned directly over your wrists and take care not to allow your butt and hips to be too high or too low. 
  • For sore wrists, roll the top edge of your mat a few times and place the base of your palms on the rolled mat, with fingers gently curled. Press down through the base of your index fingers. 

Arizona Yogis

You might find yourself practicing plank posture in any of our more vibrant weekly asana classes:
  • Power Vinyasa Monday 7-810am
  • Sunrise Yoga Tuesday/Thursday 6-710am
  • Tantra Yoga Thursday 1030am​
  • Any of our ALL LEVELS classes (currently offered 6/7 days per week!)
Written by Heather Lynn Horvat

Gilbert Yoga 
655 N Gilbert Road 
(480)-720-7297 

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#gilbertyoga #gilbertyogastudio #yogaaz #azyoga #arizonayoga #phoenixyoga #yogaarizona #yogablog #yoga #asana #pranayama #wellness #wellbeing #safeyoga #yogapractice #plank #Kumbhakasana
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(480) 420-7297
655 N. Gilbert Rd., Suite 162, Gilbert, AZ 85234
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  • Home
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