This yoga Challenge is for all of us who want to have more body flexibility. It is created for people that never did yoga or any type of exercise, but it is also recommended for all others that are engaged is some sport activity but feel tight after it.
It is gentle and requires only 5-10 minutes a day.
Suggestions:

1. Do it Every day. We all have 5 or 10 minutes in our day to give to our selves.
2. While doing these movements – stay focused on your breath; think about what you are doing, and how you feel while you are doing it. Pay attention to how your body reacts.
3. This Challenge will last during months of October and November. After these months we will add some new poses that will improve your overall health.

Note:
It is always good to ask your doctor if these movements are good for your body. People with a serious back problem should be very cautious and do poses with extreme gentleness.

Now, let's start. Remember - just 5-10 minutes every day anytime of the day that works for you.

Savasana is a pose of total relaxation—which is challenging.

1. the body should be placed in a neutral position, you lie down on your back and relax your body and mind. Let your arms and legs fall the way they want.
2. Take a deep breath in, and even longer breath out. Close your eyes and start breathing naturally.
3. Focus on your breath, notice how tension in your body slowly diminish.
4. Take one final cleansing breath and have one long whole body stretch – imagine being a cat – they are masters in stretching the whole body.

Have it for 2 minutes

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Note:Ideally, this posture lasts for 10 to 20 minutes. However, even a few minutes of Savasana is said to have powerful benefits.
(more on Shavasana will be posted in a future post)

HUG THE ELBOWS AND CIRCLE
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1. Hug your elbows. Press the tops of the feet and thighs and the pubis firmly into the floor.
2. On an inhalation, begin to circle above your head and chest. One direction 5 times and than another direction, 5 times. Small circles, big circles – do what you feel that is the best for you.
3. The whole body is relaxed, only arms are working. Pay attention to your shoulder blades: how do they feel? It’s a good way to awaken your upper body and warm up your shoulders.

Time: 1 minutes.
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​PELVIC TILT or supine pelvic tilt
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Pelvic tilts are an exercise comprised of very subtle spinal movements that strengthen the support muscles around the low back, particularly the abdominals. They are a good preliminary exercise for those seeking low back pain relief, and they feel great because they give your back a little massage.

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1. Start with lying down (on your back with your knees bent and both feet flat on the mat/floor. Arms are relaxed and along the side of your body.
2. Inhale and on exhale pull your belly button in toward your spine = lift your pelvis.
3. Tighten your gluteus and hip muscles as you tilt your pelvis forward. Hold for 2 seconds.
4. On inhale release your pelvis to neutral position.
5. Repeat minimum 5 times.

 
 Time:1 minute
 
Note: Do not practice this pose if you are recovering from abdominal surgery or a hernia. Also, avoid this pose if you have a spinal injury or sciatica.

HUG THE KNEES pose /Pavanamuktasana

This pose helps to release tension in the lower back, hips, and thighs. It soothes stiffness in the spine.
It is the most useful for helping to release unwanted and toxic gases from the digestive system which  helps to improve the quality and efficiency of your digestive system. It also helps indigestion, bloating,  acidity, and constipation.
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1. Begin by lying on your back, with your legs and arms extended.
2. As you exhale, draw both of your knees to your chest. Clasp your hands around them.
3. Rock left and right
4. With an exhalation, release and extend both legs along the floor and rest.

Time: 1 minute.
 
Note:
Do not practice this pose if you are recovering from abdominal surgery or a hernia.
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SPHINX POSE / Salamba Bhujangasana

This stretch is more intense on the back, but it's great for lengthening the spine and opening up the chest. Start on all fours, then lower your stomach to the ground, bringing your forearms out in front of you and lifting your chest. Drag your body forward a bit to open up the back and chest even more and hold for three breaths.
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This pose strengthens the spine while stretching the front of the heart, the chest, the shoulders, and the tummy. It expands the lungs too.
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Time: 1 minute

Remember, a happy spine is a happy life!

CAT & DOG or Cat and Cow pose

Cat-Dog pose is a gentle flow between two poses that warms the body and brings flexibility to the spine. It stretches the back torso and neck, and softly stimulates and strengthens the abdominal organs.
Cat pose often is combined with dog pose (Bitilasana) to lengthen and open up your spine. Cat and dog poses are a good way to warm up your back for further spinal stretches.

Start on your hands and knees. The starting position for cat & dog pose is also called "tabletop pose." Get on all fours with your wrists directly below your shoulders and your knees directly below your hips.

​​DOG - As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor. Lift your head to look straight forward.

CAT- As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don't force your chin to your chest.

Connect with your breathing. Your breath is a major part of yoga practice.
Time: 1 minute
Note: Talk to your doctor before doing these poses if you have a chronic back condition or have had a recent back injury.

CHILD POSE

This simple, calming pose is easy to do. Kneel on your mat and allow your big toes to touch. Separate your knees as wide as your hips (or as far as is comfortable) and lie down between your thighs. Stay here as long as you like -- this pose is restorative. 
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Time: 1 minute
Note: Anyone that’s had abdominal pain, symptoms, surgery, or rib injuries should avoid it as well. Anyone with a recent back injury should steer clear until ample time for healing has passed.

BRIDGE RELAXING POSE/ lazy bridge

Bridge Pose opens the chest, heart, and shoulders. It stretches the spine, the back of the neck, the thighs, and the hip flexors (front hip joints). ... Bridge Pose also stimulates the abdominal organs and thyroid glands, which improves digestion and helps to regulate metabolism.
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You will need your yoga block or a similar solid bolster handy. A thick book would work.

1. Lie on your back with your knees bent and the soles of your feet flat on the floor.
2. Extend your arms on the floor with your fingers reaching toward your heels. You should be able to just barely touch the backs of your heels with your fingertips.
3. Keep your feet parallel. Maintain that position throughout the pose.
4. Press down into the soles of your feet to lift your hips off the floor.
5. Slide your yoga block under your back directly under your sacrum, letting it rest securely on the bolster. Your arms can stay outstretched on the floor next to your body.
6. This should be a comfortable position. You may want to stay here several minutes as your body settles into the stretch and gets the benefits of a passive backbend. I call it “ Lazy bridge”. If the pose causes your back to hurt, remove the block and come down.
7. To come out, press down into your feet and lift your hips again. Slide the block out from under your sacrum and gently lower your back to the floor.

 
Time : 1 minute
 
A supportive block under your sacrum in Bridge Pose turns this yoga backbend into a restorative pose. It allows the spine to experience extension while being gently supported. This pose may help relieve back pain and is used as part of the cool down in a yoga sequence.
A yoga block can be turned to stand at three different heights, so you can choose the height that is the most comfortable.
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Note: Back extensions also help relieve the hunch from poor posture and sitting, giving you more flexibility and mobility for daily activities. It helps open the chest for better breathing, as well. And if you have chronic low back pain, this pose may offer some relief.
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SHAVASANA 
Same as you did at the start of your Yoga practice - relax, get your breath back to normal and focus on how you feel and how your body feels while being still... Notice how your body moves as you breathe, Be alert.
Feel your legs, your tights, and hips... relax. Let go outside distractions. Become more aware of your breath, follow the flow of it.

Then sit in lotus, spine straight, close your eyes, have a deep breath in and out and have your mind set on:

BE KIND TO YOURSELF AND EVERYBODY AROUND YOU.

Namaste.

Maya

Summer is here, the sky blazes blue and the sun is a celebration of yellow. The flowers are everywhere, like a new masterpiece each day, changing the frameless scenery.
The layers of winter are left in some forgotten closet.

It’s the time when each of us should think about our flexibility, good mood, healthy lifestyle, grace, vitality. YOGA is here to help you feeling rejuvenated and I will guide you.

This summer, I will teach Yoga at my Studio at 407-30 Elsinore Path (Lakeshore/Islington), on Tuesdays at 7pm and at the beautiful, retreat like garden space at 185 Emerson Ave. (Bloor/Dufferin/Dupont) on Mondays at 7 pm.

Balasana (child pose) is resting pose that centers, calms, and soothes the brain, making it a therapeutic posture for relieving stress. When performed with the head and torso supported, it can also help relieve back and neck pain. Sometimes used as a counter-pose to backbends, Child's Pose restores balance and equanimity to the body.

Regular practice of Child's Pose teaches conscious exploration of the breath. Keeping the breath slow, long, and steady allows for a new awareness of the breath's path through the front and back of the body.

​Instructions how to do it:
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Begin on your hands and knees. Center your breath, and begin to let your thoughts slow down. Turn your awareness inward. Spread your knees wide apart while keeping your big toes touching. Rest your buttocks on your heels. Sit up straight and lengthen your spine up through the crown of your head.
On an exhalation, bow forward. Allow your forehead to come to the floor.
Keep your arms long and extended, palms facing down. Press back slightly with your hands to keep your buttocks in contact with your heels.  Allow all tension in your shoulders, arms, and neck to drain away.

​Cautions:
Do not practice Child's Pose if you have a current or recent knee injury. Women who are pregnant should only practice a wide-legged variation of the pose — do not press the belly on top of the thighs.
Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.
If you have difficulty resting your buttocks on your heels, place a thickly folded blanket between the backs of your thighs and your calves.
Spreading the knees wider apart can create a deeper stretch in the hips.

Any Questions? Please email me and I would love to help you out.
​Maya

In my current Vinyasa class that I teach every Wednesday evening, I have 18 students and among them 5 couples. I had before class with one or two couples but having 5 is something I am so happy to see.
​Yoga is traditionally thought of as an individual practice, but there is a new trend emerging; that of partner yoga. There is something about bonding and whether it would involve romantic couples, friends, family members or business partner - yoga can definitely offer some refreshing ways of spending quality time together.

​Doing yoga with a friend or a spouse will help improve communications and develop trust, not to mention that is great for building strength and all in fun-filled and supportive environment. Together, couples can motivate each other and do so much to improve their bonding as well as their mental and fitness level.

It is important to know that It doesn’t matter if you or your partner have never practiced yoga before - partner yoga is suitable for all levels.
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Yoga in general is all about stretch, relaxation and rejuvenation. When couples workout together, they will both relax at the same time and enjoy each other’s company even more after class. and two people will enjoy each other’s company even more after the class.

There are many yoga poses that I would recommend for couples - just sitting in lotus, relaxed and trying breathing exercises or doing DWD or boat pose is a very good start. Therefore, I am so glad that having couples at my class is really working out and – that this a confirmation that partner yoga is a positive trend.
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Kudos to all that feel the same.
​Maya Toracki

It's coming! Who wants to be reminded that Fall is approaching...
But we have to remember that Fall is the time when we are "giving our thanks" for an abundance of food-family-friends...and for everything that has blessed our lives.
It is also time when we slow down and when we should set our intentions by incorporating more yoga into our everyday life.

Speaking off - our Fall Yoga season is starting on September 19,2018, same place and time.
If you want to get into Yoga routine again and deepen your practice, get your body stronger and stretched, and equally important - if you want your mind to be calmer and focused...please join me again.
I am offering 2 classes - All levels at Mimico and Intermediate class at Burnhamthorpe location. The last one starts later, lasts longer and doesn't have as nice space as at Mimico.
 
Link: http://www.tdsb.on.ca/Portals/0/AdultLearners/docs/Full%20L4L%20Fall%202018%20Brochure.pdf
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Go with Vinyasa Flow, bar code - 90998 ( Mimico) or 90500 (Burnhapthorpe).
Invite family and friends, they will enjoy as you know...

Looking forward to see you all and - remember - live Smart and Live Well !!
 
Namaste
Maya

Summer is here – we are active more than ever. That’s great.  
As you know – Yoga is such a great ‘tool’ to keep our body energized and our mind calm – therefore I am inviting you all to come to a beautiful, specious and full of light yoga space at AVALON FITNESS CLUB ( 800 Islington Ave. South Etobicoke).
There are plenty of parking spaces and the Bus stop is in front of the building.
 
Our new “Flower-Power” summer yoga session will start on July 22, 2018 at 10am. It will be one hour gentle Yoga Flow class and we will have it for 7 weeks (possibly longer) at $12.00 per class.
All levels are welcome. So please come.
 
Since I have to rent that yoga studio space I would need to know who would be coming, so please let me know ASAP. Thank you!
 
Hope to see you soon!

Yesterday evening I had to teach yoga class – just 4 days after I lost 70% of my blood and had surgery. I was weak and I couldn’t do much but – I remembered Michael Siddall's advice:" guide class verbally, do your  practice at your own time" – and Darcie Clark who offered me a great support and told me to be honest with my students and teach them verbally instead using my own body to demonstrate every move… and – it went well, better than I ever hoped. My students were great and energy was almost palpable.
Great lesson learnt!!

These are the days where there is light under the dark. These are the days where the green grass grows fast through the cracks and there is laughter beneath cloudy skies. The sidewalk may be cold, yet every foot is dry. These are the days when flowers are the jewels of the new season.
It’s time to venture out of our winter cocoons.Our “Cozy Winter” session is coming to the end. We had 9 classes and majority of you came even when it was very cold and streets icy and slippery. I love your enthusiasm and dedication. It shows in your Yoga practice –your body is more open now and you are beginning to feel a change. Sometimes change is not coming as fast as we want – however – remember – real change is gradual and needs a time to blossom.
 
Now, I am inviting you to our next SPRING Yoga session that will start on April 11th,2018, same time, same place.

NEW Registration is in full force for our Spring Yoga session.
Again, we will have 9 classes for only $84.00 ($50.00 for seniors).
Location: Mimico Adult Centre – 255 Royal York Road.
My class is – YOGA VINYASA FLOW, code is 89480
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Follow this link:  https://econnect.tdsb.on.ca/Start/Start.asp  and - register- online or you can call: Phone: 416.338-4111

Thank you and I hope to see you again!
 
Be kind and stay kind.
 
Love you all.
Namaste
Maya

As a graduate of the Yogaspace teacher training program, my yoga teaching portfolio has just become enriched by becoming a member of the Advisory Board at Mindful Reach.
The Mindful Reach Advisory Board plays a significant role in the guidance, development and review of programs and educational products that are built to connect practices of mindfulness, positive psychology and coaching with sustainable behavioral change for personal and organization gains.
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Mindful Reach provides individuals with tools that will enable them to develop quality relationships with clients, colleagues and management.

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Winter. Dove grey sky. Sleepy flowers and the naked winter trees. The leaves bejewelled with frost. Lake has given up its blue. Crisp air.
Woolen hats pooled over our red ears, warm scarfs and mittens. Rosy cheeks and bluish lips.
We are now more at our cozy homes, slowing down, wrapped in blanket… enjoying mulled wine, cinnamon and cloves.  
It’s time for inward contemplation and for a big exhale, a big cleansing sigh…… and for slowing down to find calmness. We shouldn’t forget to stay kind and share happiness and everything that has blessed our lives. 
Holidays are coming, and we will eat more and relax more. 
Something better is on its way, and at the same time, it cannot be rushed. It is time to set our intentions to incorporate more Yoga in our everyday life.

I continue to be grateful for yoga, breath and You, my yogi and yogini. 
Have a Happy Holidays!

Namaste
Maya