Fully grounded in rest and renewal, 

we prepare for rebirth and reach toward light

The long, dark days of winter are an important time to recharge and reconnect with qualities of heaviness, dark, stability, stillness, and introspection. Rest and relaxation are necessary to create the energy reserves needed for new growth. As spring approaches, our bodies, minds, and spirits ready themselves for increased activity, lightness, and exploration.

Please join SO Instructor Silica Larkin for two hours of gentle movement, breathwork (pranayama), and guided meditation to immerse ourselves in the qualities of Spring. No yoga experience necessary. 

Cost is $25.  Please bring a mat, towel and water.

Attendees will also receive a complimentary essential oil sample!

Sign up here.

In honor of American Heart Month, here are five ways that yoga promotes a healthier heart.

1. Yoga Meditation Lowers Heart Attack Risk

A small study presented at the annual meeting of the American Heart Association in Orlando reports transcendental meditation (TM) could potentially lower the risk of heart attack and death by up to 47 percent in patients with heart disease. Transcendental meditation (TM) is a form of yoga meditation introduced by Maharishi Mahesh Yogi in the 1960s.  Researchers at the Center for Natural Medicine and Prevention in Fairfield, Iowa and the Medical College of Wisconsin in Milwaukee randomly assigned African American patients with heart disease either to a group including TM and high blood pressure drugs or a group with high blood pressure drugs only. TM was practiced for 15 to 20 minutes a day for five to nine years.  The researchers found that the TM group experienced a 47 percent reduction in heart attack and death rates, as compared to the other group. The findings also revealed that the TM group had a significant reduction in blood pressure and psychological stress.

2. Yoga Supports Healthy Heart Rate

A study published in the International Journal of Medical Engineering and Informatics, found yoga supports healthy heart rate. Heart Rate variability (HRV) measures beat-to-beat changes in heart rate, indicating how well the heart responds to changes in the autonomic nervous system. HRV is high in healthy people and reduced in those with heart disease.  Researchers at the Indian Institute of Technology in Roorkee, Uttrakhand, India, analyzed HRV spectra of the electrocardiograms (ECG) of 42 healthy, experienced yoga practitioners and 42 healthy non-yoga practitioners (ages 18 to 48).  The researchers found that autonomic parasympathetic vagal control was stronger in the yoga practitioners, compared with the non-yoga practitioners. Strong vagal control is associated with better autonomic control over heart rate and a healthy heart.

3. Yoga Meditation Promotes Healthy Blood Pressure

A study published in the American Journal of Hypertension in 2005 shows yoga transcendental meditation (TM) may lower high blood pressure.

Researchers at the Institute for Natural Medicine and Prevention in Fairfield, Iowa, randomly assigned 150 African American men and women with high blood pressure to 20 minute twice daily TM, progressive muscle relaxation or conventional health education classes. The participants continued their standard medical therapy. Blood pressure measurements were obtained from the participants at three, six, nine and 12 months after treatment.  The researchers found that the TM group had the greatest decrease in blood pressure, compared with the other two groups. Furthermore, meditation participants used blood pressure drugs less often than participants in the other two groups.

4. Yoga Reduces Irregular Heart Rhythm

A study presented at the annual meeting of the American College of Cardiology in New Orleans reports yoga can reduce episodes of atrial fibrillation (irregular heart rhythm). Atrial fibrillation is a a leading cause of stroke.

Researchers at the University of Kansas Hospital assigned 49 patients with atrial fibrillation to supervised yoga practice. The participants continued their standard medical therapy. Heart monitor measurements and questionnaire responses were obtained from the participants. The patients took 45 minute yoga classes three times a week for three months. The researchers found that participants had about half the episodes of irregular heart rhythm, compared to episodes before yoga classes. Symptoms of anxiety and depression were also reduced.

5. Yoga Helps Heart Failure Patients

A small study published in Medicine and Science in Sports and Exercise reveals that yoga improves cardiovascular endurance, heart inflammation, flexibility and quality of life in African American heart failure patients. More than five million Americans have chronic heart failure, a condition where the heart can no longer sufficiently pump blood to meet the body's needs. Researchers from Georgia State University in Atlanta administered either yoga therapy or a control group to 40 patients with heart failure for eight to 10 weeks. Treadmill, flexibility, EKG tests, blood samples and quality of life questionnaire responses were obtained from the participants on the first and last day of the program. All the patients participated in a home walk program. The yoga group also participated in 16 yoga therapy sessions for heart disease patients.

The researchers found that the yoga group had a 22 percent improvement in aerobic capacity. Furthermore, flexibility was improved by more than 4 cm on sit-and-reach tests. Findings also revealed that the yoga group had decreased inflammatory markers associated with heart failure and improved quality of life scores.

Read more at:

http://www.huffingtonpost.com/elaine-gavalas/yoga-heart-health_b_1277096.html

The Seattle Seahawks enjoyed their optional yoga program so much last year the staff decided this year it would be a mandatory part of training for all players.

Yoga and meditation are just a part of Coach Pete Carroll's focus on the players' mental health and overall happiness, reported ESPN the Magazine in a recent article. "I wanted to find out if we went to the NFL and really took care of guys, really cared about each and every individual, what would happen?" he told ESPN.

Carroll's philosophy is to care for individual players, by offering yoga and meditation sessions, and emphasizing positive thinking, language, and actions. There's even a whole staff designed to look after the players' well being-including a life-skills consultant/addiction counselor. It's a different approach for the NFL, where coaches usually motivate their players by being tough on them.

The meditation aspect of the program is still optional, though 20 or so players have been showing up every week, including star quarterback Russell Wilson. "We do imagery work and talk about having that innovative mindset of being special," Wilson said. "We talk about being in the moment and increasing chaos throughout practice, so when I go into the game, everything is relaxed."

Offensive tackle Russell Okung agrees that meditation is an important part of training. "Meditation is as important as lifting weights and being out here on the field for practice," Okung said. "It's about quieting your mind and getting into certain states where everything outside of you doesn't matter in that moment. There are so many things telling you that you can't do something, but you take those thoughts captive, take power over them and change them."

It's true that for now the team's focus on taking care of players' whole person-mind and body-is unusual, but if it proves successful, the Seahawks hope the rest of the NFL will adopt it, too.

It sounds like a winning strategy to us.

Read more at:

http://espn.go.com/nfl/story/_/id/9581925/seattle-seahawks-use-unusual-techniques-practice-espn-magazine