Healing the body with Yoga

Yoga for Sciatica
By Andrea Hutchens

The term sciatica is described by sufferers of the condition as leg pain and tingling, pins and needles, numbness or possibly even weakness that originates in the low back and travels down through the buttocks via the sciatic nerve in the back of the leg. Typically, the symptoms are only felt on one side of the body at a time.

Although sciatica is a relatively common condition, the true meaning and cause is often misunderstood. Sciatica itself is a set of symptoms rather than a diagnosis for what is actually irritating the root of the nerve, causing the pain. People that suffer from sciatica describe it as a pain going straight down one side of the buttock. Flare-ups of the condition are often times brought on by and increase in everyday stress, sitting or standing for long periods of time, or sitting with legs crossed.

While it may seem counterintuitive, exercise is usually better for healing sciatic pain rather than bed rest. Patients may rest a day or two after their sciatica flares up, but after that time period, inactivity will usually make the pain worse. Usually a ‘general’ yoga class with mixed postures and stretches will just aggravate or make sciatic pain worse. For example, many poses such as Downward Facing Dog (a core yoga pose practiced in nearly every yoga class) or standing postures, will just put too much pressure on an already irritated nerve. For this reason, a specific set of stretches and exercises has been developed for sciatica sufferers. Some of the exercises recommended include; but are not limited to:

Piriformis Stretch
Crocodile Twist
Supine (reclining) knee to chest pose
Supine Cobblers Pose
Passive back arch pose
Saddle Pose
Pigeon Pose

Yoga for sciatica exercises are recommended for a specific condition. They can help improve flexibility and stretching of the muscles compressing the nerve. However, they must be practiced on a regular basis (some twice a day), and should be performed correctly to be effective. Close attention to posture and alignment is key to achieving maximum benefits and results. Working with a certified Yoga Instructor that has specific knowledge and experience of yoga for sciatica is suggested.

* Please note: The above yoga exercises were adapted from “Yoga: The Path to Holistic Health” by B.K.S Iyengar. As always, consult your physician before beginning any new exercise regimen.

Air Module Begins...

This weekend began my last module (4 months each) of my 16 month Master Teacher Training program at Inner Vision Studios. Yikes! I am so not ready for my program to come to an end. But, I must listen to my own words as a teacher and "Be present" and enjoy every moment.
This weekend we focused mostly on Chapter 4 of Patanjali's Yoga Sutras-Kaivalym. I learned that Kaivalym means freedom. It also means isolation. It can be thought of as the freedom that comes to the mind through meditation. Kaivalym can also mean "alone" or to be alone in ones mind and to be able to feel contentment in that~brings us ultimate freedom.
An important Yoga Sutra that we learned this weekend that resonanted with me was
YS 4.19~ "A thought cannot illuminate itself." It order for it to become a thought it needs us to bring awareness to it. Think of it this way, the Moon cannot illuminate itself, it needs the sun.
Namaste for now~
Andrea

Summer 2010 wrap-up!!

New Tattoo-"Andrea" in Sanskrit/Devangari
Full Wheel-Urdhva Danurasana on the Red Rocks

One arm side balance-Vasishtasana

Well, Summer 2010 is just about coming to an end. The summer brought a break in between my master teacher training modules. My last module, "Air Module" begins on Friday August 27. Although I've missed seeing my friends and fellow yogis at the studio, the summer brought many fun times and new adventures in my life.
As the summer began, I took a lovely trip to Lake Powell and Rainbow Bridge for the first time. I found that being on a boat out on the water brings a different type of meditation and peace to be enjoyed. I spent many weekends this summer up in Sedona. A place I feel very connected too. I am fortunate to have a good friend in my life that has an amazing home with beautiful views of the red rocks. A sanctuary, if you will. I was able to escape the heat of the valley and go re-connect with nature and myself nearly every weekend. I went on a quad for the first time this summer. Got my third tattoo with dear sweet Siva in Cornville at Sacred Fire tattoos again. Grew to love arm balances and made many new friends. Went 4-wheeling up broken arrow trail to submarine rock, only this time in a hummer. Listened to a lot of great Pandora music, indulged in some delicious food and took a lot of time to smile, breathe and Be Present.

"Do you know what it is to feel the light of love inside you

and all the darkness falls away"~ Dave Matthews Band

Namaste for now~Andrea

Earth Module comes to an end...

This past weekend, brought the end of Earth Module, the third module in my master teacher training at Inner Vision Yoga. As always, I reach the end of this module with gratitude for my teachers, all that I have learned in the last 10 months, and for my fellow students in the program. I am also grateful that I am not done!!! I have one more module in the fall beginning at the end of August and going to the beginning of December.
So, with todays post I'd like to wrap up the module with some wonderful words of wisdom that my guru, my master teacher, Jeff Martens shared with us on Sunday:

* Life is the ultimate Guru~the ultimate teacher!!
* When you teach, unexpected things will happen during class, It is your job as a master teacher to find the GIFT in it!
*Trust yourself completely to be lead by higher action~ "sacred action".
*Teach from a place of helping people to evolve to another state of being. To looking at life with a different, evolved perspective.
*Always respond, never react-reacting comes from a place of fear. Be present, Breathe and Trust.
*Just choose to step out of the way of conflict. It is like a punch that doesn't connect with anything. There is no force there to resist, so it loses energy.
*Teaching a yoga class is always about the students, NOT YOU!
*And lastly, Quitting is not an option! Krishna says to do your work fully and surrender the fruits of your actions.

~This is Karma Yoga~

Peace, love, Namaste and Congratulations to Bobu, Ken, Lynette and Brigette who graduated from the program on Sunday. I will miss you all!!♥

Yoga is recess for grown-ups!!

Let's face it, as adults, noone ever tells us to 'go out and play' anymore. So your yoga practice is a really important time to play and hopefully have fun, even if it is only one hour out of your day. Often when I teach class, you will hear me say, "If we're not having fun, we're doing it wrong!!" In fact, just two days ago, I taught a yoga with free weights class where I playfully gave "imaginary" points for smiling during class and took away points when students faces were entirely too serious. It kept the mood of the class light and fun. We have the rest of the day to take ourselves too seriously! Your yoga practice is your time. And if headstand or happy baby

don't feel like recess to you, then I don't know what does.

Have fun with your yoga practice!

Namaste~Andrea

(Thank you Maria Kowch for the weekend workshop at Inner Vision Yoga and the idea of yoga being recess for adults.)

Weekend with Nicholai Bachman...

This weekend started Earth Module, the 3rd module out of four in my Master Teacher training program at Inner Vision Yoga. We had a guest teacher for the 3-day training, Sanskrit scholar Nicholai Bachman. I thought the weekend was wonderful and really enjoyed learning the sanskrit alphabet and learning to chant some of the yoga sutras.

Here is some info on Sanskrit:

~Sanskrit is the language of teaching/sharing yoga.

~It is considered the "language of the Gods", a 'devine' language.

~Sanskrit is still spoke fluently in India today, so it is not a 'dead language'.

~Sanskrit is set apart from all other languages in India and is kept alive by Brahmans (priests/holy men). Passed down for generations...

~ Sanskrit is read left to right, top to bottom just like English and it lives through the "sound",

the direct experience of it. The primary "prana" (or life force) of Sanskrit is the sound.

~Every vowel has a short one beat form and a two beat long form.

Backbending = Heart Opening...

This is the last weekend of "Fire Module" (for me the 2nd module out of 4 total) in my Master Teacher Training at Inner Vision Yoga Studio. The weekends focus is Backbending, otherwise known as heart opening. Because backbends are heart openers, if a student is guarded or closed off at the heart center they will not feel comfortable or safe in the various backbending postures. Nor will they be able to receive the benefits of the pose; the physical, emotional or spirtual benefits that the pose provides.

The pose pictured above is Natarajasana or Dancer Pose. Although dancer is a balance posture, it is also considered a backbend because of the level of heart opening that the pose can acheive when practiced correctly.

Here are just a few verbal ques for teaching Dancer Pose:

~You must ground thru whatever is making contact with the earth. For example here-the standing/supporting leg.

~Imagine moving the energy up from the earth all the way to the crown of the head for lengthening.

~Always find "spaciousness" in the heart center.

~Try not to leak energy out of your navel point. Draw the navel point in and keep the tailbone down.

~Keep the shoulder integrated of the arm that is lifted (draw the arm back into the socket).

And reach from a place of softness.

**Once you reach a place of stillness in the posture, pause & hold for 20 seconds, finding the breath and...let go of everything you thought you knew, and be open to the unknown.

Namaste~Andrea

(these teaching tips are from the brilliant mind of Master Teacher Jeff Martens at Inner Vision Yoga Studios in Arizona.)

Chewylou Designs!

Andrea Hutchens in Chewylou "Breathe" long sleeve tee:

Have you heard the great news? I am the newest Arizona Rep (Independent Account Executive) for Chewylou Yoga Apparel. I am very excited about this opportunity and very proud to be chosen to represent Chewylou at area yoga studios and trunk shows.

I stand behind these yoga clothes and wouldn't endorse them if I didn't believe in the quality of the product and the message of these beautiful tees, shorts, capris and yoga pants.

This wonderful clothing line for Yoginis and Yogis alike was created by a dear friend of mine named Alyssa Dinowitz. Alyssa and I did our 200 hour Hatha Yoga teacher training together back in 2002-2003 at Chi Yoga Institute in Ahwatukee (Phoenix).

Chewylou is a clothing line created to exemplify the good qualities that we could all work to develop or enhance in ourselves. Every tee has a message to not only inspire who is wearing it, but those around them or perhaps behind them in a Yoga class!

Chewylou Designs is an amazing local company not only because it was started by a good friend, but also because they actively support a variety of non-profit charitable organizations. And all of the screenprinting is done at Michael's Garden, a local production center which provides vocational opportunities to adults with special needs.

To find out more about Chewylou Designs and see the full collection of yoga, workout and spa apparel, visit us online at http://www.chewylou.com/

Hope, Dream and Have Faith!

~Andrea

Taking the mystery out of...

Yoga Instructor Andrea Hutchens in Anjali Mudra

Namaste~
Namaste: Is a word of greeting, often used in conjunction with a gesture that brings the hands in front of the heart. It means, simply put: I honor the place in you that is love, truth, light and peace. When you are in that place within yourself and I am in that place within myself, we are one.

Beautiful Yoginis

Pictured above: Kim Catalanotto, Andrea Hutchens, E-RYT, Kim Greene, & Kristin Medved
From Seville Golf & Country in south Gilbert where I was Group Fitness Coordinator and Lead Yoga Instructor for three years.
Love ♥ You Girls!
Namaste~Andrea

A BIG THANK YOU!!!

~Sedona Goddess Retreat Recap coming soon....

But until then, I want to send a big thank you to Todd Shreve owner of Red Desert Developments who pulled my new car out of inches of yummy Sedona mud today and then lead me to safety and the highway. Thank you for being my knight in shining armour! :)
-Call me, I owe you dinner sometime when you're down in Phoenix.
Peace everyone-back soon....~Andrea

Tantra Yoga~The Pathless Path...

*Pictured above is Shiva Nataraj, the symbol for Tantra Yoga~telling us all, "It's just a dance...all the world is just a cosmic dance...

The subject of Tantra is you...

This weekend in master teacher training at Inner Vision Yoga we spent three days studying Tantra Yoga with Jeff Martens. Here is a little of what I took from the weekend:

-Tantra asks you to be completely present, to practice complete awareness.

-The greatest courage is to be present, not to run, or numb out or look for distraction~but to face whatever it is head on.

-To accept yourself completely is a path to liberation.

-Tantra says to use all of your senses to have a direct experience of life. To become more aware.

-In Tantra, karma comes from incomplete action. Incomplete action is something you are not fully present for.
**Above all, it is an Experience!

Life is to be experienced!!

Namaste~Andrea

Current Teaching Schedule....

My teaching schedule is changing daily!
So please keep checking back to see where you can find me for a class!
Peace, Love & Light~Andrea

Monday March 8

5:30- 6:30 pm Yoga w/ weights Calming Effects Studio

6:45-7:45 pm All Levels Yoga Calming Effects Studio

Tuesday March 9

3:30-4:30pm Breathe Stretch & Relax Calming Effects Studio

4:45-5:45 pm Gentle Beginner Calming Effects Studio

Wednesday March 10
5:45pm-6:45 pm Yoga w/weights Calming Effects Studio

Thursday March 11

8:30-9:30 am Gentle Beginner Calming Effects Studio

9:45-10:45 am Yoga w/weights Calming Effects Studio

Thursday March 11
7pm Yoga Flow Yoga Deva Studio

*I'll post more classes & subbing soon.
You'll also be able to find me at the Funky Buddha Studio in Chandler very soon!
Thanks!

Patanjalis Yoga Sutra

The Highlights of weekend 1:

YS 1.1: With great respect and love, now the blessings of Yoga instruction are offered.
( As interpreted by Mukunda Stiles).
Thus begins Patanjalis Yoga Sutra.
This weekend in advanced teacher training at Inner Vision Yoga we studied chapter 1-Samadhi Pada of the Yoga Sutras.
In chapter one, Patanjali tells us that yoga is a path of direct experience. You can read about it all you want to, but to know it, you must live it. You must practice. Clarity happens through the practice. Through direct experience only.
Patanjali also tells us that you can use the mind to find freedom. Freedom can be achieved. But freedom is not in the mind.

The Yoga Sutras is one of the original yoga texts that may as old as 2,500 years. Nobody really knows who Patanjali was or when he lived. But his text of sutras (or threads) are flowers that keep blooming and flowering for us still today. Patanjali weaves the threads of ancient yogic knowledge into a detailed map of human possibility for us to navigate, even today.

It is important to know that the process of yoga, as described by Patanjali in the sutras, does not talk about changing the outside world. But rather, doing the work from the inside. From the inside-out. There is nothing wrong with the outside world. You already are what you are seeking, you just have to find the right path to it. Yoga can be such a path.

One last beautiful note on the teachings of this last weekend. *When you are not in the state of yoga (or union), you let the "Chitta Vritti" (chattering mind) drag you around. Drag you around through life. You are no longer the leader, you are the follower. When you follow the mind, you don't know who you are. Be the leader, take control of the mind stuff. Get on your mat, or on your meditation cushion and get in there. Get quiet and find out who you really are.

Fire Module!

Friday January 15th, 2010 marks the beginning of my second module in my advanced teacher training program. I enjoyed the first module~The Water Module~ so much that I can't wait to get started again!
I am SO excited for this next module of training to begin.
The "Fire" module studies consist of:

Yoga Sutras Chapter 1 (Samadhi)

• Jnana Yoga of the Bhagavad Gita (and selections from the Upanishads)
• Backbends and the Anatomy of the Spine
  Vedic Cosmology
  Tantra Yoga
• The Performance Art of Teaching Yoga

So join me! Come along for the journey! Put me on your RSS feed so you receive every update!

I promise again to be more consistent with my posting. As always, life is busy and full of challenges and surprises, but I will try to post what we have learned about in training after every weekend of classes.

Namaste til then! Peace, love, light & blessings~Andrea