Balancing Sound Bath July 20th 6-7pm

Balancing Sound Bath

Immerse Yourself in Healing Sounds at Our Upcoming Sound Bath! 🎶

Join us for a rejuvenating Sound Bath session at NKO Yoga Studio. Allow the soothing vibrations of crystal bowls, gongs, and chimes to wash over you, bringing deep relaxation and harmony.

“Sound will be the medicine of the future.” – Edgar Cayce

Experience the transformative power of sound therapy and let the healing frequencies guide you to a place of inner peace and tranquility.

Space is Limited! Reserve your spot today and treat yourself to this unique and restorative experience.

Book Online:nkoyoga

#SoundBath #HealingVibrations #NKOYogaStudio #RelaxAndRenew #SoundTherapy #FindYourHarmony #cincinnatiyoga

Bring Your Asana Practice Outside

Taking your asana practice outdoors connects you with the earth, the sky, the sun; opening your senses to the sights and sounds of nature around you. Dedicating a specific time during the morning hours and greeting the day with sun salutations (Surya Namaskar) or meditation opens a channel within you to set your mind and purpose. A short chair yoga session during your lunch break can recharge your mind and invigorate your body to complete the workday with more focus and less stress. A gentle nighttime yoga session (yes outside!) including moon salutations (Chandra Namaskar) or sitting in meditation listening to cicadas sing, calms the nervous system, connects you with the creatures of the night and disconnects you from a busy day.

During poses like Tadasana (Mountain Pose), Virabhadrasana 2 (Warrior 2) and Ashta Chandrasana (High Lunge) feel yourself connecting with the earth beneath you as if your feet have roots digging deep into the soil. Raise your arms up towards the trees and the sky while you envision your connection and place in the world and further out into the universe.

Taking your yoga practice outside will expand your personal asana practice and expand your connection to your community and the world around you.

Try this during your next outdoor yoga practice.

Begin in Tadasana (Mountain pose) standing tall and strong with a neutral spine.

The soles of your feet are spread wide and every part touches the ground and connected to the earth.

Bring your attention to the top of the head and feel your connection to the sky and the universe as you prepare to open up your chakras to receive insight from the divine consciousness.

Move into Pranamasana or Prayer pose and hold an intention, prayer or focus in the mind and heart.

As you raise your prayer hands up towards the sky, bring that intention up into your hands and release it out to the divine, open your hands and arms to receive the blessing as you bend at the hips and come into Uttanasana (Standing Forward Bend) bringing the blessing from the divine down to the earth.

Continue with your yoga sequence and repeat the above steps as you see fit during your practice.

Yoga Mala – 108 Surya Namaskar

Completing 108 Surya Namaskar during the spring equinox is a powerful and transformative practice. Let’s dive into the details of how you can approach it in your own practice.

This was my first ever attempt at completing a Yoga Mala and it was challenging but I’m glad I did it. Some advice, take your time and do it at your own pace. If you’re completing this in a group setting, listen to your body and take a rest when needed don’t compare yourself to those around. We had 2 hours to complete 108 cycles and I didn’t quite make it. I was about 5 cycles short, but considering it was my first time, I’m proud of myself for making it that far. Stretching and resting in between each cycle is strongly recommended. It gives your body a rest and allows you time to reflect on the process.

The instructors provided 27 marbles to help keep track of each of the 4 cycles planned. I switched between Surya Namaskar A (SNA)and Classical Surya Namaskar at first, but then I chose to follow the SNA cycle especially when I started to feel a little nauseous during the 2nd and 3rd cycle. After sitting for a minute or two, I started the next cycle and then my body and mind just connected and each pose flowed easily from one to another. Undulating from one asana to another with less effort in a continuous flow of energy from beginning to end. Will I feel sore tomorrow? Probably, but it was worth it and I would definitely do it again.

The Significance of 108:

The number 108 holds deep spiritual significance in yoga and Hinduism. It appears in various contexts, from the number of beads on a mala (prayer beads) to the distance between the Earth and the Sun. Here’s why it’s considered so auspicious:

  1. Cosmic Connection: The diameter of the Sun is approximately 108 times the diameter of the Earth. Thus, 108 symbolizes the cosmic relationship between us and the universe.
  2. Chakras and Energy: In yogic philosophy, there are 108 energy channels (nadis) converging at the heart chakra. Practicing 108 Surya Namaskar helps balance these energies.
  3. Spiritual Completion: The number 108 represents completion, wholeness, and spiritual fulfillment.

What Is a Sun Salutation (Surya Namaskar)?

A Sun Salutation, or Surya Namaskar, is a sequence of yoga poses that pay homage to the sun. It combines movement, breath, and intention. Regardless of the yoga lineage you follow, the basic Sun Salutation includes the following postures:

  1. Mountain Pose (Tadasana)
  2. Upward Salute (Urdhva Hastasana)
  3. Standing Forward Bend (Uttanasana)
  4. Half Standing Forward Bend (Ardha Uttanasana)
  5. Plank Pose (Chaturanga Dandasana)
  6. Upward Facing Dog (Urdhva Mukha Svanasana) or Cobra Pose
  7. Downward Facing Dog (Adho Mukha Svanasana)

How to Approach 108 Surya Namaskar:

  1. Set an Intention: Reflect on your purpose for practicing 108 Sun Salutations. Is it for personal growth, gratitude, or transformation?
  2. Start Gradually: If you’re new to this practice, begin with a smaller number (e.g., 27 or 54) and gradually increase.
  3. Spring Equinox: The equinox symbolizes balance and renewal. Choose this auspicious time to embark on your journey.
  4. Hydrate and Rest: Prepare by staying hydrated and getting adequate rest the night before.
  5. Break It Down: Divide the 108 into manageable sets (e.g., 9 rounds of 12 Sun Salutations each or 4 cycles of 27).
  6. Mindful Breathing: Sync your breath with movement. Inhale during upward movements, exhale during forward bends.
  7. Listen to Your Body: Honor your limits. Modify poses if needed and take breaks when necessary.
  8. Celebrate Completion: After the final round, take a moment to appreciate your accomplishment.

Remember, this practice is about more than physical endurance—it’s a journey inward. May your 108 Sun Salutations bring you clarity, strength, and connection. 🌞🙏

Sources:

  1. Yoga Rove
  2. Yoga Journal.

Source: Conversation with Bing, 3/24/2024
(1) 108 Surya Namaskar | Sun Salutations | Daily Routine For 7 Day 100% Loss 2-3 inches. https://www.youtube.com/watch?v=4ja4OXe7d_0.
(2) 108 Surya Namaskars in 57 Mins, Correct Breathing Technique [Ultimate Experience]. https://www.youtube.com/watch?v=gYRJz-m0tzg.
(3) Do 108 Surya Namaskars With Me! | 108 Surya Namaskar Count | Yogasan for Weight Loss|Sun Salutations. https://www.youtube.com/watch?v=SkfoGutNJaM.
(4) Beginner’s Guide to Practicing 108 Sun Salutations – Yoga Rove. https://yogarove.com/108-sun-salutations/.
(5) Yoga House – 108 Sun Salutations for the Spring Equinox. https://yogahousellanelli.co.uk/108-Sun-Salutations.html.
(6) Mala Yoga – 108 Suryas Namaskar – Equinozio di Primavera. https://www.eventbrite.it/e/biglietti-mala-yoga-108-suryas-namaskar-equinozio-di-primavera-860050322667.
(7) Why the Number 108 Is Sacred in Yoga and Hinduism. https://www.yogajournal.com/yoga-101/spirituality/the-number-108/.
(8) en.wikipedia.org. https://en.wikipedia.org/wiki/Sun_Salutation.

Full Moon

In addition to including Moon Salutations as part of your yoga practice, chanting a mantra can help you develop a connection to the divine feminine energy.

Om Chandraya Namaha

The best time to practice is late evening. Minimize distractions by turning off your phone and dimming the lights. Sit comfortably and breathe deeply. You can repeat it 108 times or if you’re just starting, a few minutes.

Observe your breathing and connect with the breath in a steady, deep pattern.

Then, start repeating the mantra aloud or in a whisper, focusing on the sound.

This mantra practice can help you:

Calm your mind.

Experience inner harmony and tranquility.

Release negative emotions and thoughts.

Enhance awareness and improve sleep.

Create a connection to the diviner feminine aspect.

Waxing Crescent Moon

During this phase, focus on one goal and begin taking action toward manifesting that goal. Through visualization, journal writing or speaking intentions out loud, these steps are the actions you are taking to reach this goal. Even planning can be considered the first steps in this current cycle to lay the foundation to build upon or prepare the “soil” for the seeds of your intentions to grow within. If you find it difficult to start, write down 3-5 steps you can take today or within the next 2 weeks to bring you closer to your goal or intention. See yourself achieving this goal and ask yourself, What can I do today to bring myself closer to my goal? What is keeping me from starting? What is in my control to manifest this intention?

Waning Gibbous Moon

The waning gibbous moon is the phase of the moon that comes after the full moon and before the last quarter moon. It is a time of reflection, release, and letting go ¹. Here are some activities that you may consider doing during this phase:

  • Meditation and mindfulness: Take some time to reflect on your progress and accomplishments. Express gratitude for what you have achieved so far ³. What goals have you reached since the full moon. What has sprouted from the seeds planted in your gardens of intention?
  • Stargazing: The waning gibbous moon can be a great time for stargazing because it won’t be as bright as a full moon ².
  • Night hiking: If you’re feeling up for an adventure, a waning gibbous moon can provide just enough light for a night hike ². This will be a great time for trick or treating!
  • Nighttime photography: The waning gibbous moon can create some beautiful lighting conditions for nighttime photography ². Use a tripod or set you camera on a steady surface for some amazing time lapse photos!
  • Moon bathing: Take a relaxing bath by candlelight and let the energy of the waning gibbous moon wash over you ². Here is a simple recipe for a salt bath:

Remember, these are just suggestions. You can always choose to do whatever feels right for you during this phase of the moon.

Source: Conversation with Bing, 10/30/2023
(1) Moon Phase Meanings: Rituals and Activities For Each Moon Phase. https://www.smallripples.com/moon-phase-meanings-rituals-activities-for-each-moon-phase/.
(2) How To Meditate With The Moon – Farmers’ Almanac. https://www.farmersalmanac.com/moon-meditations-how-to-align-with-the-phases-of-the-moon.
(3) What to Do on a Waning Gibbous Moon? – Meaningful Moon. https://meaningfulmoon.com/what-to-do-on-a-waning-gibbous-moon/.
(4) Waning Moon Ritual for Letting Go & Making Space. https://jessicadimas.com/waning-moon-self-care-ritual/.

Dosha Asana Workshop November 11th at 11am

As part of Ayurveda, knowing your dosha can help determine a diet and self care routine which is best suited for you. Doshas are different body energies based on certain body types and personalities. We are all a unique combination of three doshas: Vata, Pitta and Kapha.

Often one dosha is more dominant than the other, but all three may be present. Knowing your Dosha and working to balance these energies can further support your yoga practice and your mind, body, spirit connection. This workshop will focus on finding your Dosha, asanas attributed to each Dosha and we will complete an asana sequence to add to your personal yoga practice.

Enroll here

New Moon – Cultivate Ideas and Start Anew

The New Moon is a time to cultivate ideas, start planning and plant seeds toward any new goals or endeavors both personally or professionally. Lay the foundation and begin taking steps that build up to your future results. This is also a time to acknowledge growth from previous endeavors and reassess its continuation either in line with the original path or to start other ways to enrich this goal for the better. Be honest with yourself and know when to let go of what has not worked in the past and reach toward new ideas that will work in your favor.

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