Ashtanga Yoga Teacher Angie Kielar Speaks Out about the ever-changing Power Yoga Practice

ASHTANGA YOGA IS FOR EVERY BODY
Ashtanga Yoga Teacher Angie Kielar Speaks Out about the ever-changing Power Yoga Practice

This was written with the intention of explaining why the entire path of Ashtanga Yoga is accessible to all modern practitioners. The fundamentals of breath, bandhas (energy locks within the body), drishti (the focal point of the gaze), and vinyasa (sequential movement) are the basic foundations of the traditional Ashtanga Yoga system as taught by the late Sri Krishna Pattabhi Jois. I am happy to say I had the honor of studying with the guru in Colorado almost a decade ago. At that time, Sri Krishna Pattabhi Jois traveled and taught all over the world with his daughter and grandson. Jois would teach several hundred students at a time, who would turn up to workshops. Richard Freeman organized the Boulder, Colorado event that I attended.

I recall meeting Sri Krishna Pattabhi Jois, and having pictures taken with him, his daughter and his grandson, Saraswathi Rangaswamy, Sharath respectively. Saraswathi Rangaswamy encouraged me to keep working on my lotus by commenting "It will come".

Just as Lotus came, it also went. I recently sustained a sprained right knee from an accidental fall. It has been a few weeks, and the recovery is coming, but I am patiently waiting to resume my full practice. The lesson I learn from every injury is how to work around it, and that despite minor setbacks, that I can still practice Ashtanga yoga.
The lesson for all want-to-be Ashtanga Yoga (power yoga) practioners is that regardless of your level, YOU CAN PRACTICE!

Yoga for Inflexible People
Yoga increases muscular strength, reduces tension and stress, has a low potential for injury, is non-competitive, has spiritual and psychological benefits, and a 5000 year track record. Yoga postures, or asanas, range from simple bending and twisting to contortionist types which are reserved for the most advanced practitioners.
The yoga postures developed 5,000 years ago were not created for people who are already flexible, but rather to help inflexible people to become more flexible. A wide range of poses are taught and modified to help both beginning and intermediate students experience the benefits of yoga. No matter how flexible you are, a competent teacher can help you find a modified version of every posture that YOUR body can assume.

Guidelines of Practice for getting started at home or in the studio

Anyone can develop a yoga practice. Those who posses a sincere desire to grow and learn and have the patience to persist are sure to be successful in the path of yoga. Yoga is especially recommended to those who are inflexible!

While yoga can be practiced any time of the day, Ashtanga Yoga practice is best undertaken in the early morning. This is a time when the environment is most free of worldly distraction. If this is not possible, then find a time that you may dedicate each day to the development of your practice. It is very helpful to practice at the same time each day, but if that is difficult for you, then just practice whenever you can.

Traditionally, Ashtanga yoga is practiced 6 days per week with one day taken as a rest day (usually Saturday). A minimum of 3 days per week is acceptable for beginners.
Famous words from my guru ~ Yoga is 99% practice and 1% theory. ~ Sri Krishna Pattabhi Jois


The practice environment should be one that is pleasant, clean and free of distractions. I prefer to warm the room I practice in to about 90 degrees, but that would be too warm for others.

Clothing should allow for maximum movement and allow the skin to sweat. The feet will be bare. I prefer to wear a racerback cotton/lycra blend close fitting sports top with the same material pant.

As a general rule, one should begin with an empty stomach and calm mind. Practice about 2-3 hours after a full meal and about 1 hour after light food. Additionally, resist the urge to drink water during the practice session, as this will cool the digestive fire generated during practice. Drink plenty of water following your practice session.

It is recommended that you have your own yoga mat. Also, if you are particularly sweaty in your practice, a cotton rug or “skidless” is helpful. Props may be included. This would include for example, yoga bricks or belts may be used or even the wall.

Special notes for Yogis and Yoginis new to Yoga: You will notice an occasional soreness develop in the muscles from practice. It's important to keep with the practice. It is helpful to begin your practice slowly and patiently. Your body will "open" and become more flexible over time. I have been practicing yoga for many decades and teaching for over 10 years. I can assure you that regular practice has allowed me to attain an intermediate / advanced level with help from my teachers, the late Pattabhi Jois, Tim Miller, Trevor Monk, Bryan Kest, Veronica Zador, Sequoia Neptune, Baron Baptiste, to name a few.

I would like to end this article with a few words of wisdom regarding the practice.

"There is no need to be overwhelmed by the many dimensions of Ashtanga; just come in and take from it what you want." --Kathy McNames, co-owner of Yoga Vermont, Burlington's Ashtanga studio


"After asana & pranayama are perfect, pratyahara, sense control [the fifth limb of ashtanga yoga], follows. The first four limbs are external exercises: yama, niyama, asana, pranayama. The last four are internal, and they automatically follow when the first four are mastered. Pratyahara means that anywhere you look, you see God. Good mind control gives that capacity, so that when you look, everything you see is Atman (the God within). Then for you the world is colored by God. Whatever you see, you identify it with your Atman. The scriptures say that a true yogi's mind is so absorbed in the lotus feet of the Lord that nothing distracts him, no matter what happens in the external world."
"Do your practice and all is coming."---Pattabhi Jois, originator of Ashtanga Yoga

Angie Kielar
C.P.T., R.Y.T., C.G.C.S.
Fitness RX Strengthening Body, Mind & Spirit
Private Sessions and Classes, Personal Training, Yoga, Pilates,
Kickboxing and Weight Training
28575 Wintergreen Dr.
Farmington Hills, MI 48331
Email: info@fitnessrxonline.com
(248) 488-9830 fax 248-488-9828
Website: http://www.fitnessrxonline.com/

TRY YOGA

NEWS RELEASE April 1, 2009 Yoga and the economy- Yoga is the solution!
Yoga, the most economical of wellness systems ever created, can help YOU through economic hard times. We need millions of people to practice yoga worldwide, because the power of yoga can help raise spirits and bring back a universal balance.
MICHIGAN IS THE HOME OF THE BIG THREE AUTO MAKERS, AND THE HOME OF MIND BODY AND SPIRIT STRENGTHENING.

YOGA -MIND BODY EXERCISE,-DIET,
We all need to turn to yoga. Or, if you are already a regular practitioner, turn to yoga more: more often, more intensely. Uniting in a national effort to raise consciousness, we will generate a powerful movement which will lift the clouds of anxiousness that are now over us. Yoga is a sacred practice for personal growth and everybody is entitled to find peace.
Here is a quote from Yogia Bhajan, "It is [the] yoga which allows an ordinary person to live in this world, experience of the ecstasy of consciousness, then use this consciousness to serve humanity." BKS Iyengar sheds light on yoga's benefits: "Yoga, as it was understood by its sages, is designed to satisfy all human needs in a comprehensive, seamless whole...Yoga allows you to rediscover a sense of wholeness in your life where you do not feel like you are constantly trying to fit the broken pieces together."

A great modern yoga master, B.K.S. Iyengar, precisely defines the common, everyday life: "The life of a householder is difficult, and it always has been. Most of us encounter hardship and suffering, and many are plagued by physical and emotional pain, stress, sadness, loneliness, and anxiety. While we often think of these as the problems caused by the demands of modern life, human life has always had the same hardships and the same challenges-making a living, raising a family, and finding meaning and purpose."

Breathing, exercise (postures or asanas), and mindful consciousness work together with your diet to allow you to feel whole. During these challenging times, we need mind-body practice more~!

Fitness Rx is offering a free sampler of classes IN BLOOMFIELD HILLS IN SEPT. VISIT OUR SITE FOR DETAILS-
GO TO EVENTS SECTION AND CLICK ON EVENTS

The preceding article was written by registered yoga teacher and certified personal trainer ANGELA KIELAR
PLEASE VISIT WWW.FITNESSRXONLINE.COM FOR OUR CURRENT SCHEDULE OR CALL 248 488 9830-FIRST CLASS IS FREE FOR NEW STUDENTS- OFFER GOOD FOR LOCAL RESIDENTS
Fitness Rx, Strengthening Body, Mind and Spirit with Yoga, Pilates and More..............Servicing Michigan for over 20 years

FIND THE RIGHT TYPE OF EXERCISE THAT SUITS YOU

Re CONSULT WITH A FITNESS EXPERT REGARDING WHICH EXERCISE MODALITY SUITS YOU
Cardiovascular (CV)
Muscle Strength and Endurance (MSE)
Flexibility (F)
CV exercise helps to:
Increase stamina
Boost your metabolism
Make your heart stronger
Reduce body fat
Regular muscular strength or muscular endurance exercise can:
Reduce body fat
Slow down the ageing process
Increase metabolic rate
Improve posture
Reduce risk of lower back pain
Give you a leaner, well-toned body
Regular stretching can:
Reduce muscle stiffness
Increase mobility
Improve posture and relaxation
Decrease stress
Prevent and relieve back pain caused by stiff lower back and hamstring muscles
Improve blood circulation - as blood flows best through relaxed muscles
Take part in a class that targets CV exercise:
Go swimming
Exercise on a CV machine in the Fitness Suite
Take part in a sport that makes you move
Walk briskly, especially up stairs
Take part in a class that targets MSE exercise:
Use weights in a Fitness Suite program to work specific muscles
Targets strength if you can only repeat movements a few times
Targets muscular endurance if you can repeat movements more easily
Safe lifting and carrying, at home and at work
Take part in a class that targets flexibility exercise:
Take part in a sport that encourages you to use your full movement range, like swimming
Free weights exercises done properly can stretch your muscles
Make sure you stay till the end of your exercise class to complete the stretching component
Having your fitness level assessed by an exercise or medical professional also can help you decide what areas need work. He or she may be able to suggest specific activities that will help you, such as yoga or stretching classes to increase your flexibility.
248 488 9830 Angie Kielar C.P.T., R.Y.T., C.G.C.S. Fitness RX Strengthening Body, Mind & Spirit Private Sessions and Classes, Personal Training, Yoga, Pilates, Kickboxing and Weight Training 28575 Wintergreen DR

PRENATAL YOGA CLASSES

Fitness Rx is delighted to offer prenatal classes for OB patients. We hope you will consider the Fitness Rx prenatal yoga program and allow us to help prepare your minds and bodies for the labor and birthing process. Fitness Rx Prenatal Yoga Program follows all guidelines of ACOG (American College of Obstetricians and Gynecologists.)
Fitness Rx believes that prenatal yoga not only helps during the birthing process but also helps before and after birth. The breathing techniques and body awareness exercises our program provides helps clients stay connected to their changing bodies. We offer gentle postures and teach breathing techniques that develop strength and readiness for giving birth, as well as improving their current physical health.
· Strengthens birthing muscles
· Quickens postpartum recovery
· Increases the chance of a healthy birth
FITNESS RX PRENATAL YOGA Prenatal yoga opens muscles of the pelvis, thereby reducing pressure on ligaments and easing lower-back pain. Promotes flexibility, strength and stamina while releasing stress on joints. Prenatal Yoga also sends the baby increased oxygen and endorphins. No previous yoga experience is required. Class will follow all guidelines of ACOG (American College of Obstetricians and Gynecologists). Yoga mat recommended.

Fitness Rx has been working with clients for 20 years and has a sincere desire to provide awareness that encompasses both clients physical and mental well being.
Please call me at (248) 488-9830 or email info@fitnessrxonline.com with any questions or to register.
Thank you,
Angie Kielar, R.Y.T., C.P.T., C.G.C.S.

CANKLES WHAT ARE THEY AND SOME UNIQUE WAYS TO EXERCISE TO GET RID OF THEM

THERE ARE SOME UNIQUE WAYS TO IMPROVE CANKLES- WRITTEN BY ANGELA KIELAR, CPT

What are cankles, you ask? The Urban Dictionary has quite a few definitions and here is the top rated one: The area in affected female legs where the calf meets the foot in an abrupt, nontapering terminus; medical cause: adipose tissue surrounding the soleus tendon, probably congenital, worsened by weight gain and improved in appearance only by boots. From the English "calf" meaning wide portion of the lower leg, and "ankle" meaning slender joint of leg with foot.

On a recent Good Morning America clip , Juju Chang offers a history of the cankle outbreak, explaining they're "associated with pregnant ladies, the elderly, and the obese, but even skinny people can suffer from the 'curse of cankles.'" (Both Miley Cyrus and Jennifer Aniston have been afflicted!)

Brandy "Gotta pocket full o' sunshine" B. says: I was standing behind this girl at the bank about a month ago. She was pretty, probably about a size 6, her hips were a bit big (total hourglass features). Anyhow, she had on a tank top and some capri's... her ankles were the same EXACT size as her calves..no joke. I felt so bad for her...it's like her legs had eaten her ankles and somehow just flowed into her flip flops.

Men do not seem to like cankles at all. Tim "I’m going to shaBOOMS" o. says:
I was always told it means the girl is gonna be big when she's older... cankles(bad legs in general) are a deal breaker

July is cankles awareness month. New shows mentioned some solutions:
Traditional calf exercises, Squats with heel raises, Jumping rope, Liposuction.
Style expert and author Sam Saboura tells Gold's Gym cankle-frighteners to avoid sandals and shoes with ankle straps, tight "skinny" jeans that bunch at the bottoms and bright socks. Stick to wedges, boot cut jeans and flowy fabrics around the lower leg for effective cankle camouflage.

Here are some new ideas from American Council on Exercise certified personal trainer, ANGELA KIELAR, of Fitness Rx, Farmington Hills, MI
Begin a step mill exercise program for a minimum of 30 minutes per day five days per week
Climb stairs as often as possible
Purchase shape up shoes and wear them a minimum of 30 minutes per day, every day
Lose weight
Do not bring attention to your cankles by wearing Capri pants and shoes with ankle straps
No ankle tatoos
You can always hide your cankles if you choose!

FIRST CLASS FREE-PLEASE VISIT WWW.FITNESSRXONLINE.COM FOR OUR CURRENT SCHEDULE OR CALL 248 488 9830
We offer private sessions and classes in Yoga, Pilates, Kickboxing, Weight Training, AND MORE!. Angie Kielar, Fitness Rx owner, has been working with clients for 20 years! Fitness Rx, Strengthening Body, Mind and Spirit with Yoga, Pilates and More..............248 488 9830 ANY TIME INFO@FITNESSRXONLINE.COM

CROSS TRAINING FOR THE COMPLETE FITNESS PROGRAM

CONTACT: Angie Kielar, C.P.T., R.Y.T., C.G.C.S. AT 248-488-9830 OR INFO@FITNESSRXONLINE.COM WWW.FITNESSRXONLINE.COM
MAINTAIN FITNESS LEVELS ALL YEAR BY CROSS TRAINING
(FARMINGTON HILLS, MI) – November 24, 2007 -- --
FITNESS RX OFFERS 300 CLASSES IN SOUTHEAST MICHIGAN- VISIT OUR WEBSITE FOR A COMPLETE LISTING OF CLASSES TO ENABLE YOU TO CROSS TRAIN

With the dawning of the New Year upon us, so many are looking for ways to keep up their New Year’s Resolutions to lose weight and to start an exercise program. The solutions include hiring a personal trainer to get you and keep you going, join in an exercise class where you pay for the session in advance (thereby inducing a guilt factor because you paid in advance) and the low budget cross training!

Cross-training is the method in which you blend a series of different activities into your workouts.
For instance, instead of running every day or biking every day, cross-training allows you to delve into a variety of exercise routines. These different activities can vary from day to day or within that day's session. Here is an example: Devote 15 minutes to the treadmill, 15 on the exercise bike, weight training for another 15 minutes, and then take on an aerobics class.
The benefits of cross training include:
Prevent Injuries; Cross Training gives your primary muscles a chance to rest and recuperate. For example, running primarily uses the hamstring and calf muscles. Many runners that experience injuries do so because they over-train. When you chose an alternate activity, you allow the primary muscles to heal and rebuild and other supporting muscles to get stronger. This is all done while still getting a good cardiovascular workout to strengthen your heart and lungs.
Increase Performance & Power; Again, using running as an example, the hamstrings and calf muscles see most of the strain and are usually a runner’s strongest muscles. During races, many runners can lose steam because of sore quadriceps, or weak abs that make them hunch over when they tire; or arms that swing in an uncontrolled & fatigued state across their bodies. These other muscles can help pull a runner through in a race. They can help increase speed, endurance, and overall strength.
Increased Motivation; Repetition can lead to boredom, making our workout routine stale. By adding in this element of change every so often, our alternate workouts can keep us fresh and focused on our goals.
Added Flexibility & Stability; Even football linebackers credit their performance to the addition of martial arts, yoga, and dance!? By adding in those other training tools, they increased their balance and stability which allowed them to elude 300 pound tackles and yet still be agile enough to take down speedy quarterbacks & running backs. Cross training creates a balance within our muscle groups and gives us stability and flexibility that can enhance our overall performance and training.
When we cross train, we get a more complete fitness program making us better athletes. The alternate activity you choose should be one that keeps up your cardiovascular conditioning, uses different primary muscles, yet is convenient and fun enough to keep your enthusiasm and excitement up. Below is a quick list of some other formats that are good workouts, and the primary muscles that you’ll use:
Cycling – Quadriceps & Shins
Swimming – Shoulders, Arms, & Legs
Yoga- Full Body strength, endurance and flexibility
Pilates – Core, Back, Buttocks, & Hips
Boot Camp – Legs, Upper Body, Core & Endurance

TRAIN YOUR BRAIN TO THINK LIKE A THIN PERSON

This info is very helpful to anyone who struggles with yo-yo type dieting where they lose weight, and then gain it all back and then some......

Dr. Judith Beck's The Beck Diet Solution: Train Your Brain to Think Like a Thin Person

"Almost everybody has the idea that once they stop dieting, they'll be able to eat whatever they want, but that is absolutely false," according to Judy. Slim, energetic, and incredibly empathetic even when making tough-love pronouncements, she was a veteran yo-yo dieter who lost 15 pounds ten years ago and has kept it off ever since. "I had to accept that for the rest of my life, I would have to eat differently from how I used to eat," she said. "When I work with people, I stress this from the first day. It's not a popular message, especially with so many fad diets around, but I don't see any point in losing weight if you're just going to gain it back." What's more, she added, "I've discovered that to some degree almost every thin person restricts what she eats. We all need to learn to do that. When the going gets tough, we have to keep reminding ourselves of the advantages of maintaining a healthy weight."

"Almost every dieter has difficulty distinguishing between true hunger, a desire to eat, and cravings," she explained. "And most people who struggle with weight loss tend to feel hunger pangs intensely and often eat to avoid those feelings. But the point is, hunger comes and goes. Thin people know this and don't worry about being hungry."

"Purposely skipping a meal is the only way to prove to yourself that you can withstand hunger," she says. "We have to get you over the fear of being hungry if you want to keep weight off for the rest of your life."
"It would be good—in fact it's 100 percent necessary—for you not to be afraid of hunger so you can maintain your weight loss your whole life."

CRITERIA YOU NEED TO HIRE THE RIGHT PERSONAL TRAINER

NEWS RELEASE FOR IMMEDIATE RELEASE
CONTACT: Angie Kielar, C.P.T., R.Y.T., C.G.C.S. AT
248-488-9830 OR INFO@FITNESSRXONLINE.COM WWW.FITNESSRXONLINE.COM

MILLIONS SEEK WEIGHT LOSS ON NATIONAL PERSONAL TRAINER AWARENESS DAY (FARMINGON HILLS, MI) – Aug 15-09 -- -- Every January 2nd millions of Americans, armed with their latest resolution they made the day before to lose weight and get in shape, start their annual attempt at making this the year they make positive, permanent healthy lifestyle changes. By February most of the ambition has faded and virtually all have returned to their familiar position - plopped in front of the television eating God knows what. National Personal Trainer Awareness Day was founded with the hopes of preventing this from continuing to happen.

"Personal trainers play a crucial role in helping people actually achieve their health and fitness goals", said Angie Kielar, a fitness expert based out of Farmington Hills. She went on to add "Trainers are highly educated and are not the tank top wearing 'muscle-heads' many people associate with the word personal trainer."
Angie Kielar believes that today's fitness professionals are able to help people in a number of important ways:

-- Designing fitness programs that achieve far greater results in much less time than most people think possible.
-- Decrease their risk of injury while exercising significantly.
-- Keeping them motivated and help them set realistic goals.
-- Acting as a role model and support person to help them stay focused on living a healthy lifestyle.

Angie Kielar offers up the following suggestions for selecting the right trainer:
1) Ask your inner circle of friends, business associates or family if they know of any local trainers. The best trainers are usually found by word of mouth referral.
2) Define your goals and interview several trainers who specialize in working with people just like you. If you want general fitness conditioning you are not going to hire a trainer who specializes in training power lifters.
3) Try several trainers before you make your final choice. Most trainers will offer a trial period to see if personalities are compatible.
4) Take the time to check references and learn about the trainer’s background. A good trainer will provide a potential client with references of a few past and current clients as well as the sources of their certifications or degrees.
FITNESS RX OFFERS 300 CLASSES IN 40 METRO DETROIT AREA CITIES. PRIVATE SESSIONS – OF ALL KINDS 248 488 9830 FOR MORE INFO