Tanja's Yoga schedule
Tuesdays 9:00-10:15 a.m.Hatha Yoga

Barefoot Studio, 7352 N. Oracle Rd. Tucson, Oro Valley, AZ 85704

http://barefootstudiotucson.com/

"Yoga comes from a rich tradition, one whose origins are lost in the mists of time. It is at once a philosophy and a practice. As a philosophy, yoga is the voice of the sages telling us clearly who we are, where we come from, and where we are going. As a practice, yoga is a technique developed by the sages to help us awaken our dormant abilities, to strengthen our body, to focus our mind, and to unlock our limiteless potential to become anything we wish to become."

Pandit Rajmani Tigunait

The Eight Limbs of Yoga

 1 Yamas: Restrains

    Ahimsa: Nonharming

    Satya: Truthfulness

    Asteya: Nonstealing

    Brahmacharya: Sexual moderation

    Aparigraha: Nongrasping

2 Niyamas: Observances

    Saucha: Purity 

    Santosha: Contentment

    Tapas: Discipline

    Svadyaya: Self-study

    Ishvara pranidhana: Devotion

3 Asana: Posture

4 Pranayama: Breathwork

5 Pratyahara: Sense withdrawal

6 Dharana: Concentration

7 Dhyana: Meditation

8 Samadhi: Union

Here are some ways yoga can improve your health and well-being, (according to "Yoga for Beginners", Timothy McCall, MD, a board certified specialist in internal medicine):

  • Improve flexibility
  • Aches and Pains disappear
  • build strength, which protects from arthritis and back pain
  • prevent degenerative arthritis by taking joints through full range of motions
  • keep disks supple by moving spinal disk so they get nutrients
  • strengthen bones and help ward off osteoporosis through weight-bearing exercises, increase bone density in the vertebrae and lower levels of the stress hormone cortisol helps keep calcium in the bones
  • learn better posture to prevent back, neck, and other muscle and joint problems
  • help blood circulation and get more oxygen to your cells, which will function better as a result
  • increase the drainage of lymph, to help the lymphatic system fight infection, destroy cancerous cells, and dispose of toxic waste
  • lower high blood pressure
  • lower risk of heart attack  
  • relieve depression
  • lower cortisol levels
  • control your weight
  • lower blood sugar and LDL, boost HDL
  • learn to relax, slow your breath, and focus on the present, shifting the balance from the sympathetic nervous system to the parasympathetic nervous system
  • increase proprioception, the ability to feel what your body is doing and where it is in space
  • learn to control your
  • learn to notice where you hold tension and learn how to relieve it
  • sleep better through restorative asanas, yoga nidra, Savasana, pranayama and learning how to turn inward
  • improve depression, increase serotonin levels, decrease levels of monoamine oxidase and cortisol
  • improve immune function
  • take fewer breaths, which is both calming and more efficient, improve various measures of lung function, including the maximum volume of breath and the efficiency of exhalation
  • ease constipation, lower risk of colon cancer
  • slow down the mental loops of frustration, regret, anger, fear, and desire that can cause stress
  • increase self-esteem
  • ease pain, reduce pain in people with arthritis, back pain, fibromyalgia, carpal tunnel syndrome, and other chronic conditions
  • helps change dysfunctional habits and overcome inertia
  • good yoga teachers can do wonders for your health, adjust postures, deliver hard truths with compassion, help you relax, and enhance and personalize your practice
  • helps lower dosage of medications and sometimes get off them entirely
  • build awareness
  • helps cultivate emotional support of friends, family, and community through practice by developing friendliness, compassion, and greater equanimity and by learning yogic philosophy
  • open sinuses and facilitate drainage
  • reduce postoperative pain, decrease the frequency of headaches, and improve quality of life for people with cancer and HIV
  • learn tools to help create change, get involved in your own care and discover that your involvement gives you the power to effect change
  • learn your body and how to heal it