To The Warrior Of Life…

The Fight against breast cancer

www.youtube.com/watch

“Open your heart, breath in resilience and allow yourself to exhale slowly letting go of breast cancer.”

Many cancer patients and survivors are using ancient mind-body practices and other complementary therapies to help manage the emotional and psychological side effects that often result from cancer diagnosis and treatment.

Yoga is a good example which had origins in the East and involve slow physical movement, mental focus, and deep breathing.

According to the National Institutes of Health, there is also some evidence to suggest yoga may be helpful when used with conventional medical treatment to help relieve some of the symptoms linked to cancer, asthma, diabetes, drug addiction, high blood pressure, heart disease, and migraine headaches.

The American Cancer Society recommends cancer survivors get at least 150 minutes of exercise each week, which should include strength training at least 2 days a week.

A Yoga for Breast Cancer Awareness, was dedicated to CW3 Yazmin Toro, a military and life warrior.

One of my soul’s sis who 2 yrs ago, during a Tango lesson broke my heart with her diagnose of Breast Cancer.

I promised to her that the mandala with a dragon within (I painted the following Sunday ) would represent her battle against the dragon. The same way Archangel Michael defeated the enemy, she did the same.

Today I was able to walk my promise dedicating her our yoga class to honor her courage.

Namaste Yaz 🙏🏼

#sistersdoingitforthemselves

#semperfidelis

#semperlexwithinourhearts

Author:

Glenda Lee Santos; Humble Military and Yoga Warrior; RYT-200 hrs; Criminal Justice, BA; Holistic Practitioner with Foundation in Yoga and Ayurveda; CAI; CAHP; CCR; CCHP; CACR; SGC; MRT.

How to “Acknowledge” each other’s Soul.

We place the hands together at the heart chakra, close the eyes, and bow the head. It can also be done by placing the hands together in front of the third eye, bowing the head, and then bringing the hands down to the heart. This is an especially deep form of respect.

“ My divine soul recognizes the divine soul in you”

The gesture Namaste represents the belief that there is a Divine spark within each of us that is located in the heart chakra.

The gesture is an acknowledgment of the soul in one by the soul in another.

#semperleeyoga

#sempernamaste

#peacefulwarrior

Author:

Glenda Lee Santos; Humble Military and Yoga Warrior; RYT-200 hrs; Criminal Justice, BA; Holistic Practitioner with Foundation in Yoga and Ayurveda; CAI; CAHP; CCR; CCHP; CACR; SGC; MRT.

Tattooing Anahata Chakra

There is a beautiful thing inside you that is thousands of years old.

Too old to be captured in poems…

Too old to be loved by everyone…

But loved so very deeply by a chosen few.

What a painful thing to see forever in the eyes of someone who doesn’t see the same.

Choose those staring at your heart’s chamber through the windows of their Soul, as it will become your master Key to open your heart and allow it to grow into love.

#anahatachakra

#themothersvibe

#theloversvibe

#thedaughtersvibe

Author:

Glenda Lee Santos; Humble Military and Yoga Warrior; RYT-200 hrs; Criminal Justice, BA; Holistic Practitioner with Foundation in Yoga and Ayurveda; CAI; CAHP; CCR; CCHP; CACR; SGC; MRT.

Nurture the Heart with Yoga, Crystals and Affirmations

Yoga with Crystals

Benefits of Anahatasana (Heart Melting Pose) Anahatasana expand the chest and give a soothing effect on the Anahata chakra is associated with feelings and emotions. It can release any blocked emotions and we can feel free of the burdens of the heart.

Deeply opens the shoulders, pectoral muscles of the chest, thoracic spine, neck and lower back. Heart and lung meridians receive a fresh burst of prana.

From hands and knees position, melt your heart towards the Earth to the degree that feels appropriate. Ultimately your chest can lay on the ground, with the chin tilting up. This will compress and massage the back on the neck and must only be done if comfortable. Hold for 3-5 minutes, breathing deeply into the shoulders, neck, spine, chest and lower back. Always remember where your attention goes, energy flows and it is important in these type of challenging Yin yoga poses to remain focused inwards.

Observe the emotions rising in this yoga pose. Melting heart is particularly effective in releasing heavy or sad feelings, so you may have a need to cry which will create profound healing. By the end of the pose, you will feel joy and lightness.

(Always approach your physician if currently undergoing medical treatment on the cervical area of the spine)

#anahatachakrayoga

#nurturingtheheart

#nurturingthesoul

Last but not least;

“What if I fall?”

Oh, but my darling…

What if you 🕊 fly? -Rumi

Author:

Glenda Lee Santos; Humble Military and Yoga Warrior; RYT-200 hrs; Criminal Justice, BA; Holistic Practitioner with Foundation in Yoga and Ayurveda; CAI; CAHP; CCR; CCHP; CACR; SGC; MRT.

How To Improve Focus, Posture And Balance With The Rhythm Of The Heart 💖

Hey there beautiful Souls,

When you listen to a waterfall, how do you feel?

Think about life and its constant changes.

We have to evolve, moreover our Soul most evolve in order to accomplish and complete any un resolved business.

When you flow during life, just like the water element you nurture your Soul.

Having a Soul’s chat once in a while (Yeess a chat) will help along the way. Just flow and chat whatever comes to your mind.

And if during this process you find yourself dancing that is perfectly okay.

And when you do so, just breathe and flow.

      Lord of the Dance Pose

Improve focus, posture and balance

Natarajasana (Sanskrit)
nata- dancer

raja- king

asana- pose

Classification:

Asymmetrical standing backward-bending pose

Benefits:

•  Stretches the shoulders and chest

•  Stretches the thighs, groins, and abdomen 

•  Strengthens the legs and ankles 

•   Improves balance 

Contraindications and Cautions

•  Low blood pressure

Getting to the pose:

Connect with your  (¥) Ujjayi Breath:

Lift your tongue to the roof of your mouth (closed)

Inhale and Exhale through your nose and connect with your  (¥) Ujjayi Breath.

You should be able to hear an inner whisper speech(like the sound of the ocean) or furthermore, Dark Vader ( Starwars movie character) whispered speech.

Getting into the pose:

1.  Stand in Tadasana (Mountain Pose). Inhale, bring your left arm up to the sky, exhale and roll your right hand open with palm facing forward. Inhale and bend your right knee, then bring your right foot from behind and carefully grab the inside of your right foot (have your thumbs pointing to Heaven).

2. Exhale and set your #Drishti, establish your balance, once you feel your base or foundation set, Inhale bring upward your ^scapular area and elevate the ^shoulder blades then Exhale.

3.  Inhale and feel how your heart center is high, then Exhale and stretch forward (maintain with elegance your chest upward, a little higher than the hips) 

4.  Inhale and recall what reason or intention motivates you to get into that pose and after reaching your left shoulder forward and right leg back gracefully, exhale extend and straighten your back leg with Warrior will.

5. Stay in the pose from 20-30 seconds, carefully release and repeat on the opposite side.

“Stay alert…Stay alive “

Transition mindfully from any yoga pose. 

Keep your guard up, until you are safely grounded.

Beginner’s Tip:

Many beginners, when lifting the leg, tend to cramp in the back of the thigh. Be sure to keep the ankle of the raised foot flexed; that is, draw the top of the foot toward the shin.

Modifications and Props

Balance can be difficult in the modified version. Try bracing the free hand against a wall to help you stay stable.

Deepen The Pose:

You can move even further into this pose by grasping the raised foot with the off-side hand. Complete the pose as described above in the Full Pose section. Then inhale and swing the free hand first up toward the ceiling, then bend the elbow and reach for the inside of the raised foot.

Partnering or Buddy System (military):

Have your partner help you with balance. As you perform the pose (any of the described variations), have your partner stand behind you. Let him use his best judgment on how to keep you from toppling over, such as bracing your hips with his hands, or helping you to grasp the raised foot.

Emotional Focus of this asana:

(And this is important)

Baron Baptiste ( Founder of  The Baptiste Power Yoga Institute) established that the Mental Surrender combined with calm perseverance and determination on this pose, help us become more flexible and receptive to change.

Through surrender we suddenly tap a supportive inner force and life-giving energy that sustains us and propels us forward and upward

Journey Into Power (ed.2003)

Now in my case as a yoga teacher, I encourage the students (during Savasana or closing segment) to self evaluate with their eyes close, with the goal of helping them self-scan physically their flexibility progress and take note regards how can they mindfully transfer their skill to their emotions, in order to make easier not  judging themselves and others.

To acknowledge gratefulness for their blessings instead of focusing towards unfulfilled items from our daily bucket list.

To appreciate that brief moment of darkness (without reactivity) by searching for that little light, we all have and sometimes dim unconsciously. 

To nurture that light and let it grow like a little Sun within, as a reward for accomplishing our practice. 

Finally,  my reward is to see a glow in their faces as outcome.

Anatomical Focus of this asana:

Base or Standing Leg:

you must keep knee in neutral and balance on single leg.

There is *concentric contraction on quadriceps, hamstrings; intrinsic and extrinsic muscles of foot and lower leg.

There is *eccentric contraction in order to allow lateral shift, therefore the gluteus medius, and minimus, piriformis, obturator internus, superior and inferior gemelus, tensor fascie latae.

Engage hamstrings and gluteus maximus to allow anterior tilt of pelvis without falling forward.

Lifted Leg:

There is *concentric contraction while entering to the pose by creating hip extension and knee flexion engaging the hamstrings.

Keep the muscular joint action in the ~abductor magnus to create hip extension, internal rotation and abduction when engaging the abductor magnus. Activation of <Gluteus maximus is necessary to deepen the hip extension. 

As well as activation of the *Vastus muscles  is required to extend the knee and increase hip extension against resistance of the hand grasping food.

Always keep what St. Augustine quoted…

“Patience is the companion of wisdom.” – St. Augustine

I will share the outcome of my Soul’s chat.

I said to my Soul, be still and wait without hope, for hope would be hope for the wrong thing…

Wait without love, for love would be love of the wrong thing; there is yet faith, but the faith and the love are all in the waiting….

It always happens…

Wait without thought for you might no be ready for thought.

So the darkness shall be light and the stillness the dancing.

That is why she dances and dances the songs in her head, to the Lord of the Dance, speaks with the rhythm of her heart.

Loves from the depths of her Soul.

I hope that you have a fun and mindful adventure if you decide to do this.

During life if you ever lose balance, stretch higher and God will reach down to steady the turbulence within your mind.

It works every time and not just during yoga.

Last but not least;

• Practice kindness

• Count your blessings

• Let of what you cannot control

• Listen to your heart

• Breathe

Namaste

Author:

Glenda Lee Santos; Humble Military and Yoga Warrior; RYT-200 hrs; Criminal Justice, BA; Holistic Practitioner with Foundation in Yoga and Ayurveda; CAI; CAHP; CCR; CCHP; CACR; SGC; MRT.

References:

Yoga Anatomy/ Leslie Karminoff , Amy Mathews (2nd ed.)2012.

Journey Into Power/ Baron Baptiste ( Fireside ed. )2003.

Smithonian Human, The Definitive Visual Guide/Robert Winston, Dr. Don E Wilson

Glossary: 

There are two types of isotonic contractions.         

* concentric contraction occurs when the muscle shortens.

* eccentric contraction occurs when the muscle lengthens.

* Vastus muscles  are the three separate skeletal muscles located in the thigh. The three muscles; vastus intermedius, lateralis and medialis are located in the middle, on the outside and inside of the thigh, respectively. 

•. Scapular area situated between the clavicle and sternum,  being sternum the base of the costal cartilage in our thoracic area.  

Shoulder blades situated over the upper back ribs

# Drishti: gaze

(¥) Ujjayi breath:

uj- flow out

jayi- victory, triumph

• Intention is purpose, what you want to achieve

~abductor magnus  is a large triangular muscle, situated on the medial side of the thigh.

<Gluteus Maximus  is the main extensor muscle of the hip. It is the largest and most superficial of the three gluteal muscles and makes up a large portion of the shape and appearance of each side of the hips.

  © 2016 Semperlee Yoga Corp. All Rights Reserved.

Yoga is the practice of tolerating the consequences of being yourself…

Low Squat (Malasana)

The root chakra, positioned at the base of your spine, houses the raw, static life force energy known as Kundalini. Also known as Muladhara in Sanskrit, or first chakra it governs your “survival instincts” and is associated with red — the color of vitality and energy. When the first chakra is open and balanced, you feel grounded and at ease with the world around you.

Malasana is also a grounding pose that stimulates the apana vayu, or the downward-flowing eliminating prana energy. By tapping into this energy, the yogi can deal with whatever physical, spiritual or emotional issues are holding him/her back.

Lesson

The first chakra is about trust and learning to trust the world when your initial reaction is fear. Feeling safe and grounded in your surroundings, community, family is key to healing yourself.

Affirmation

I am grounded, safe and secure.

This low squat also focuses on the pelvis and allows you to be open and receptive physically, emotionally, and energetically in order to accept yourself fully.

Malasana also balances our second chakra Svadhisthana.

Located in the lower abdomen between the navel and the genitals is the energy centre of our Sacral Chakra. Connected to our sciatic nerve and offer referred as the “Seat of Life”, our Sacral Chakra is our focal point of change, emotional connection, pleasure and balance.

Within the element of water and the gifts of Yin and Yan, we find balance between our masculine and feminine energy and we come home to our natural expression of sexuality and sensuality. Allow yourself to be open and simultaneously share with the deeper aspects of your being.

Lesson

The life lesson in the second chakra involves replacing guilt with forgiveness and acceptance, especially in the areas of sexual relationships.

Affirmation

I accept and forgive myself.

How to get into Malasana:

a). Come to stand with your feet about mat’s width apart.

b). Bend the knees and lower your butt toward the floor to come into a squat.

c). It’s natural for your toes to want to turn out and that’s ok, but don’t overdo it. Eventually, you’re working toward keeping the feet closer to parallel.

d). Take your upper arms inside your knees and bend the elbows to bring the palms together into (Anjali mudra ( prayer position 🙏🏼 )

c). Try to bring your hands to your heart center with the forearms parallel to the floor, allowing the pressure of your elbows to open the knees slightly.

Author:

Glenda Lee Santos; Humble Military and Yoga Warrior; RYT-200 hrs; Criminal Justice, BA; Holistic Practitioner with Foundation in Yoga and Ayurveda; CAI; CAHP; CCR; CCHP; CACR; SGC; MRT.

The Quieter You Become, The More You Can Hear…

Once the storm is over you will not remember, how you made it through. Managing to survive became an art. You could find yourself wondering if the storm is even over. But one thing is certain…

When you come out the storm you won’t be the same person who walked in.

Last but not least:

Be patient in the storm and focus on the sunshine after.

Namaste 🙏🏼

Author:

Glenda Lee Santos; Humble Military and Yoga Warrior; RYT-200 hrs; Criminal Justice, BA; Holistic Practitioner with Foundation in Yoga and Ayurveda; CAI; CAHP; CCR; CCHP; CACR; SGC; MRT.

Do what you love to do…

No matter how many obligations or self acquired responsibilities you have, find space to what drives you and ignites the fire within your Soul. Do not negotiate for anything or anyone what activates the light within the chamber of your heart towards self love or love to others, because at the end who pushes you away consciously or unconsciously is being guided by an ego who will always work on embracing self oriented unilateral satisfactions.

#bemindful

#bekindtoyourselfandothers

#whatismeanttostaywillstay

With love and always from the light Glenda ❤️