Yoga Therapy Through Ashtanga

Yoga Therapy Through Ashtanga



There are a variety of reasons why we are drawn to the different types of yoga offered in today’s society. For some, it could be as simple as wanting to get enough exercise to sustain a healthy lifestyle. For others, it could be a way to reduce stress and anxiety, and for others it could be a form of therapy for both the body and the mind.

The Ashtanga system of yoga from the Jois family is a Hatha Yoga tradition. In his book, Yogasana Cikitsa Bhaga, Yoga Therapy, Manu Jois emphasizes therapeutic yoga postures for a healthy lifestyle, especially during these modern times. It incorporates yoga and different breathing techniques aimed at energizing and revitalizing the body, as well as mudras and bandhas (locks) to stabilize the energy and the mind. According to Manju, the Primary Series is first mastered to stabilize the health of the student.

When offering Ashtanga as a form of Yoga Therapy restrictions are reduced and the healing of each individual becomes the focus.  In fact, Asanas found in Ashtanga are practiced for their healing and medicinal qualities, but they can also be used outside of the traditional sequences as well to increase the benefits. One of the purposes of practicing Ashtanga is to increase the well-being in oneself and to share this well-being with others.

One of the closing chants Mangala Mantra reminds us of how we are all connected and at our deepest core, would like all beings to be well.

Om swasti prajabhaya paripalayantam/nyayena margena mahim mahisah/go brahmanebhyay, subhamastu nityam, lokah samastah sukhino bhavantu//

May it be well with the protector of the progeny on earth,

And let them lead with intelligence for a peaceful earth,

May it be well with the connection between us and permanence.

May it be well with all beings everywhere.

(translation Greg Tebb)


Why Meditate | Julie

Why Meditate?


By: Julie Kingston

Certified Integrative Nutritionist, Yoga and Meditation teacher

Join Julie on Sunday morning for Meditation and Vinyasa

WHY Meditate?
Many people say they can’t meditate because they have too many thoughts. I know, because that was my belief as well. Every time I made the attempt, I found myself more frustrated, bombarded with more thoughts than usual and ultimately feeling like It just wasn’t for me. Since then, I have completed a 6- month training thru the Chopra Center where I studied and learned Primordial Sound Meditation instructed by Deepak Chopra, Roger Gabriel and David Frawley. This course has changed my life and I would love to share with anyone who is interested in learning more, my passion and gratitude for this ancient practice.

During most of our waking life our minds are engaged in a continuous internal dialogue where one thought triggers another. We hear a snippet of music and suddenly we are day dreaming about something that happened 10 years ago which then triggers an emotional response and before you know it, you are carrying emotional pain from years ago. This type of thing happens in our lives all day long. We have approximately 60,000 to 80,000 thoughts per day. That’s about a thought every second and a half. That doesn’t leave much room for growth or change. We think we have free will but actually we are often controlled by the constant thoughts that trigger memories and then create an action based on our memories and desires. This pattern happens to us all until we learn how to go inward and find the peace and stillness that already exists in each of us, the perfection that is covered by the layers of stress.
Meditation is a journey from activity into silence. It is impossible to silence our thoughts but with a regular practice, we become more aware of our thoughts. When we start to discover this AWARENESS, our lives begin to change. During meditation we have the ability then to go beyond our thoughts into the infinite silence of peace and stillness.


Meditation is one of the best tools to counter the brain’s negativity bias, release accumulated stress, foster positive experiences and intentions and enjoy the peace of present moment awareness. A large body of research has established that having a regular meditation practice produces tangible benefits for mental and physical health, including:
• Decreased blood pressure and hypertension
• Lowered cholesterol levels
• Reduced production of stress hormones including cortisol and adrenaline which increase weight gain especially in the mid-section
• Increased production of anti-aging hormones
• Decreased anxiety, depression and insomnia
• Improve immune function
• Improve focus, memory and ability to learn

These are some of the health benefits not to mention the spiritual benefits which are unlimited. There isn’t any area of life that meditation can’t enhance… so what are you waiting for???
I will be hosting a meditation class every Sunday morning at 8 AM for 30 mins. It will be a Mantra Based Meditation that will include awareness and intention. I hope that you will join me and give this ancient practice a try.

I will also be hosting a workshop … the date TBA for anyone who is interested in diving deeper into this practice and having a clearer understanding of the benefits, deepening your knowledge of meditation, perfecting the practice of meditation, learn about the higher states of consciousness and receiving your own personal mantra.

By: Julie Kingston

Certified Integrative Nutritionist, Yoga and Meditation teacher

*for more information or for a private consult contact Julie

Join Julie on Sunday morning for Meditation and Vinyasa

What Is Yoga Nidra | Inga

yoga nidra


By: Inga


Our modern lifestyle has become very demanding and fast. Spring is the time of the year, where everything returns to life, expands, and changes rapidly. When we miss to slow down during the winter – the time of hibernation – we feel even more under pressure right now. Our mind is continuously active and tense. When we fail to recognize the hectic without finding ways to balance out the negative stress, we end up fatigued and facing severe psychological problems.


However, there are many ways these days to seek balance. One of them is definitely Yoga Nidra. As a technique of pratyahara – internalized awareness – it not only provides our body and mind with deep relaxation and rest, it gives us countless benefits. While ‘yoga’ is known to be a way to connect and unite the physical, the mental and the spiritual, ‘nidra’ means ‘sleep’. In different words, Yoga Nidra allows us to experience a state between sleep and wakefulness, in terms of psychology called the hypnotic state – a state where the body sleeps, but our mind remains sharp and fully awake.


The main requirements during the practice involve a preparation to remain comfortable in the posture of Savasana – corpse pose – with proper spinal alignment, the eyes closed, listening to the instructions and simultaneously feeling the body points mentioned, limiting movements and trying not to fall asleep.
The suggested duration is usually between 45 and 90 minutes, and there are basic steps that Yoga Nidra involves.
1. Starting the practice: the practitioner is guided through initial relaxation, achieved through the awareness of position, posture, stillness and breath.
2. Personal intension – sankalpa – a short, clear, positive resolve, selected by the practitioner and repeated three times mentally.
3. Rotation of awareness: the practitioner systematically travels through 61 different vital and nerve-rich body points.
4. Breath awareness: becoming aware of the natural breath without making an attempt to change anything, by watching it in the nostrils, chest, and abdomen.
5. Visualization: the practitioner is instructed to visualize some objects, situations, or to concentrate on a particular chakra.
6. Personal intention – sankalpa – chosen by the practitioner in step two is repeated mentally three times with dedication and optimism.
7. Ending the practice: the awareness is slowly externalized as the practitioner becomes aware of the external sounds, objects, and persons around slowly moving the limbs and stretching the body.

There are countless benefits of Yoga Nidra. Practiced on a regular base, it not only relieves stress and muscular tension by bringing us into the state of deep physical, emotional, and mental relaxation. It also prevents stress and related disorders by training the mind to remain calm and quiet. As a meditative practice, it promotes our ability to concentrate the mind, therefore enhancing our memory and learning capacity, as well as awakening our creativity. Furthermore, Yoga Nidra has the potential to help us clear up the unconscious: particular techniques of visualization during Yoga Nidra can help us bring up traumatic experiences, conflicts and unfulfilled desires suppressed to the deeper layers of the mind, to consciously witness them and cut off the personal identification with those experiences. Researches indicate that Yoga Nidra can be used as a therapeutic technique to manage and cure psychological disorders such as anxiety, hostility, or insomnia, as well as psychosomatic diseases like asthma, coronary heart disease, or hypertension.



Inspiration Strikes | Jackie



By: Jackie Lauger

Artist, Yoga Teacher



Inspiration strikes and I usually see bits of a completed piece. I’ve learned to keep a sketchbook on my nightstand, my car and in my bag.

I created these small warriors during one of my yoga trainings. The circles of metal represent the ongoing learning and growth process for each of us. The vintage fabric is from India, it’s delicate and hand dyed. I tore the fabric, so the edges would be frayed. We are all connected in the tangles, the raw edges are intentional. My art always has details that are meaningful. This warrior is sculpted on a hand blown glass bottle, very worn and thick. I wrote intentions and slipped inside as a token of gratitude. She stands tall and strong, weathered and determined. This grit is in all of us. Our stories are written through the steps we take, finding our way and connecting. Each of us has a story meant to be shared.

The Sanskrit chant was apart of my training and resonated with my heart.
Here’s the translation—

May we be protected together
May we be nourished together
May we create strength among one another
May our study be filled with brilliance and light
May there be no hostility between us
OM, peace, peace, peace


The Phases of Nature

phases of nature


By: Stefanie Maloney

Yoga Teacher and Landscaper, (Owner of

At Saha Yoga we are preparing to open our doors to a new beginning. As we start transforming from Spring into early summer, we can sense the excitement of this new time. Each phase of Nature has a meaning and impact on our lives. When we practice yoga we start to intuitively live within the phases of nature and become aware of the potential each season can bring to us.

WOOD symbolizes spring.

Spring is the beginning of the season cycle. A time of birth, new beginnings and of hope.

It is the energy of the element wood. This energy brings forth new growth.

On a personal level, this energy allows us to move foward, be asertive, have vision and change who we are.

It is the time to freshen up the landscaping after it’s long winter rest. A spring landscape clean up with assure your gardens maintain their health and beauty for many years.


FIRE is a symbol of summer.

It is a time of activity, warmth and movement and growth.

Humans and plants flourish in the warm sun.

This is when we are outside in nature.

We are gathering and enjoying each other’s company in outdoor living spaces.

Beautifully designed patios and gardens are inviting and create joy in the heart and souls’ that share the space.

EARTH symbolizes the late summer.

It is the shortest of the five season.

The pause betwen the element of wood and fire and the descending elements of metal and water.

It is the energy of Mother Earth.

Time of harvest.

Time to reap what we have worked for throughout the year.

The earth is good, the quality of the soil has the ability to produce food to nourish ourselves.

The shortened days and cooler weather makes this the best time of year for planting most everything.

Plants love this time of year, their leaves aren’t stressed by scorching sun. There is less demand for water from the roots and roots are in their most active phase of growth allowing for a well established root system before winter sets in.

METAL symbolizes autumn.

This is when nature rids itself of what is not needed.

Shedding leaves and producing compost, ensuring nutrients for the next cycle.

Metal helps us understand we are more than “Day to Day Life.”

We are connected to “ALL THAT IS.”

WATER symbolizes winter.

Time of rest and hybernation.

This is a quieter and more reflective time of year.

Water reminds us of our ability to flow and overcome obstacles. 

A good time to plan next seasons gardens.

Yoga Nidra Workshop

yoga nidra


By: Inga


Join this two-hour workshop to learn about the Yogic Sleep– a powerful practice to reduce stress, release tension, and relax your body and mind. Yoga Nidra is for everyone; all you need to do is to lay down in Savasana(Corpse Pose).The practice includes body scanning, breath awareness, and visualization.

At our workshop, not only will you prepare and practically experience the technique but also get an idea of all the healing benefits that a regular practice of Yoga Nidra can bring into your life, including stress prevention, enhanced memory, emotional release and healing from old trauma. Researches indicate that Yoga Nidra can be used as a therapeutic technique to manage and cure psychological disorders such as anxiety, depression, hostility, PTSD, or insomnia, as well as psychosomatic diseases like asthma, coronary heart disorders, or hypertension. 


Investment: $35 ($40)