Cobra Pose vs. Upward Facing Dog

If you’re looking to perfect your yoga practice, here are some great tips! I found a video from Yoga Journal that explains the difference of moving into Cobra pose or Upward Facing Dog during a Vinyasa flow (Downward Facing Dog, inhaling to Plank Pose, exhaling Chaturanga Dandasana, inhale Cobra or Upward Facing Dog, exhale Downward Facing Dog), and which is appropriate for you. I’ve noticed in some of my yoga classes, while moving through a Vinyasa flow the teacher will say move to Cobra or Upward Dog. What’s the difference?! Which pose is appropriate for you?

First let’s run through Cobra Pose:

Beginning with the feet:

  • Tops of the feet are anchored to the ground
  • The thighs and the hips are pressing down into the earth
  • The elbows are slightly bent
  • Shoulders are back and down away from the ears allowing for the heart to be open

Compare to Upward Facing Dog:

Beginning with the feet:

  • Tops of the feet are anchored to the ground
  • The thighs and hips are lifted from the earth
  • The arms are straight & wrists directly below the shoulders
  • Shoulders are back and down away from the ears; heart is open

When should you do one or the other? That answer depends on where you are in your yoga practice. If you’re able to move from Chaturanga Dandasana without your hips or legs touching the ground, then Upward Dog may be a choice for you. If moving from Chaturanga Dandasana to Upward Dog seems to be too challenging for you, then lower your body completely to the Earth for Cobra Pose.

Always remember, it’s not about what you look like, it’s how you feel. Do what you can & your journey will unfold in its own time.

I suggest checking out the video to receive the full visual. Enjoy!

Categories: Relaxation Space, Yoga & Meditation | Tags: , , , | 1 Comment

A Student’s Reflection On Silence

Zen1Until recently, we never really enjoyed silence. We felt uncomfortable with the sounds that people usually become accustomed to, but some of us can never. We think it’s because the silence was the sound of loneliness. And the sound of no one needing us.

The silence screamed the truth, up until specific people. We tried to focus our mind on insignificant details so we wouldn’t need to think about the whole idea. We’re really glad we met those people because up until then, silence was the sound of us tapping our pen on the blank paper. And our breath getting short. Or our foot tapping on the wooden floor. And the background music we did not realize was playing until it stopped. Silence was waiting for our phone to light up with any little words.

Thinking of it now, silence was incredibly loud. Something we could never turn off. Now, silence is the trees blowing in the wind. Silence is the cars passing by one by one heading wherever they’re going. Silence is the waves crashing in the shore. Silence is waking up and smiling because of certain people in your life. I guess silence isn’t loneliness anymore. It’s just quiet. It’s just peace. Peace with the world. And peace within ourselves. It just takes a lot to be able to deal with silence.

To be able and sit there. Accept things for what they truly are. Being able to realize difficult things. We shouldn’t be afraid of silence. Because in the end it could help us. It helps us know that we’re going to be okay. That we’re stronger than we think. That not everything can be fixed in a day.

The silence won’t last forever. The way we are feeling at this very second will not last forever. There is only a matter of time until things get better. And we need the right people to help us along the way. The right people who don’t mind sitting in the silence with us.

Written by: Miss Anonymous

Categories: Reflections | Leave a comment

Yoga | A Reflection on Asana

Featured image

As this forever winter begins to turn to spring, birds will chirp, flowers will bloom, and inevitably swimsuit season will be upon us all…

But before we get caught up in what that may mean to each and every one of us, let us take a moment to reflect on our connection to our bodies.

In yoga, asana or postures/poses are meant to foster a connection between the body and mind, between movement and breath. By doing so, this connection allows us to develop understanding and compassion on a number of levels. One level is that of meeting one’s body where it is. By this I refer to one’s physical ability to move and be in certain asana. Another level is where one comes to accept their body, their corporal form, as it is. By this I mean there is no judgment from the mind against the body. Any desire or fantasy of the body being in one form or another are met with compassion. This compassion is an expression of accepting one’s self as a whole.

Once we’ve been practicing yoga asana for sometime, we’ll begin to notice our perspective shift towards our feelings about our bodies. While it may take some time for us to come to terms with our own images of how we appear, asana moves us towards mastering these emotions in a way that allows us to stand strong and grounded, with confidence, in how our physical form exists. And, in time, this physical form becomes an expression of our emotional and spiritual form, because of how asana cultivates the connection between mind, body, and spirit.

Categories: Relaxation Space, Yoga & Meditation | Leave a comment

Words of Wisdom (Part 4): Aurelius


Deemed the “philosopher king,” 2nd century emperor of Rome Marcus Aurelius is one of the most well recognized stoic philosophers to date. In his most famous work Meditations, Aurelius explored through verses written to himself the deeper levels of one’s individuality, purpose, and benevolence. When we think of Roman emperors we usually think of decadent megalomaniacs, dramatic assassinations, or Russell Crowe fighting off tigers and the corruption of Joaquin Phoenix. Marcus Aurelius however spent much of his time studying and writing. As one of the last “good emperors” of Rome before its inevitable collapse, he maintained stability, peace, and freedom of expression of the people. His words written millennium ago are still cited in commencement speeches, yearbooks, intro to philosophy courses, and right here on his page.

SJC Wellness Top Five Quotes by Marcus Aurelius:

#5: “When you arise in the morning, think of what a precious privilege it is to be alive – to breathe, to think, to enjoy, to love.”
#4: “He who lives in harmony with himself lives in harmony with the universe.”
#3: “Regain your senses, call yourself back, and once again wake up. Now that you realize that only dreams were troubling you, view this ‘reality’ as you view your dreams.”
#2: “Humans have come into being for the sake of each other, so either teach them, or learn to bear them.”
#1: “Look within, for within is the wellspring of virtue, which will not cease from flowing, if you do not cease from digging.”

Categories: Green Room, Spirit | Tags: , , , , | Leave a comment

Get Out There

Yoga in Nature

at Seatuck Environmental Center / Sat Mar 28


Yoga Nature Sunset

$10 yoga class offered at Seatuck Environmental Center in Islip.

appropriate for all levels – even if you are not flexible and have never tried yoga before! Come with no judgements or expectations and enjoy a relaxing experience to nourish your mind, body and soul! All are welcome to attend. No pre-registration necessary.


Seatuck Environmental Center

550 South Bay Avenue
Islip – 11751

Tel: 631-786-4609
Visit Website: Website.

Date & Time

09:00 AM – 10:00 AM

Last Saturday Session: March 28

Cost:    $10

Categories: Events, Off-Campus | Leave a comment

Eliminate GMO Foods from Your Diet!

GMO’s.  You may have seen these three letters and wondered what do they mean.  GMO  stands for Genetically Modified Organisms, and refers to food products that have been created by taking the gene of the plant or animal and reproducing it using technological means.  Chemicals and additives are added to this process, as well as bacteria and viruses so manufacturers can mass produce food products.  This method of food production has been deemed unsafe for people, and has resulted in contamination of foods and destruction of crops.

Trying to understand which foods are GMO can be a daunting task, especially with the abundance of information on food, nutrition and overall health.  However, people are now taking a more proactive approach to learn how foods are produced, pay more attention to what they are putting into their body, and focusing on how to eat more wholesome foods that naturally produced.  Listed below is a snapshot of some of the brands that are GMO -free.


Categories: Body, Green Room | Leave a comment

The Numerous Medicinal Benefits of Ginger Root Tea

Even though Spring arrives in a couple of days, I have noticed that some people are getting that “end of the season cold & cough” that they cannot kick. I wanted to share with you what my mom has given to me since I was a kid to help kick those annoying colds a bit faster or even prevent them. If you like the earthy spicy taste of ginger, you’ll love the simplicity of ginger root tea. Ginger is an ancient herb traced back to 5,000 years ago in Chinese, Indian, Greek & Roman cultures. It’s first use as a tonic came from the Chinese and Indians.

Let me recount the benefits of ginger root:

  • Helps settle nausea, indigestion, bloating
  • Colds, flu
  • Motion sickness
  • Menstrual cramps
  • Anti-inflammatory for joints
  • Lowers high blood pressure

The list goes on! It’s even speculated to suppress cancer cells.

How to make ginger root tea:

  • Buy ginger root at your local supermarket
  • Rinse and cut up into slices of your choosing
  • Boil water
  • Pour hot water and sliced ginger root into your mug or tea cup
  • Enjoy!

Remember that ginger is a little spicy. You may want to start with three slices of ginger root and see how you like it. This tea will warm up your entire body and is great for chest colds. Lastly, there is the option to add lemon or honey.

For more information, click below:

Scientific & History:

Categories: Alternative Health, Body | Tags: , | Leave a comment

Get Out There: Long Island Exploring

Nature On the Move

at Caumsett State Historic Park Preserve / Sat Mar 28


Enjoy a 4-mile slow to moderately paced hike, observe and discuss the fields and woods of Caumsett.


Caumsett State Historic Park Preserve

25 Lloyd Harbor Rd.
Lloyd Neck – 11743

Tel: 631-423-1770

Date & Time

12:30 PM – 02:45 PM

Sat, Mar 28, 2015

Cost:    $4 Adult, $3 children, $8 parking fee

Categories: Events, Off-Campus | Leave a comment

“Mind, Body, Spirit” Health & Wellness Fair Next Wednesday! (BK)

The Wellness Office, in collaboration with the Health Services Office, Student Activities and Office of Alumni Relations, will be presenting our annual “Mind, Body, Spirit” Health & Wellness Fair on Wednesday, March 18th, from 12-2pm in the college auditorium.  Attendees will have the opportunity to get free massages, acupuncture, reiki, as well as obtain information related to physical, mental and spiritual health.  Samples of healthy food and drinks will also be provided.  
We hope to see you there, so mark your calendars now!
Health and wellness fair 2015 flyer (1)
Categories: Events, On-Campus | Leave a comment

A Natural Cleaning Product May Work Wonders on Your Face

I am fortunate enough to work with a woman who seems to bring sunshine with her wherever she goes. When I ran into her in the staff kitchen earlier this week, I stopped to catch up. We made some small talk about the weather, her new glasses, and the happenings of the past weekend. During our conversation I just couldn’t help but notice that her face was glowing. I decided to comment on it and let her know that I was in awe of her gorgeous skin. Without hesitation, she revealed her secret: baking soda

Like me, she tries to keep the things she puts on or in her body as natural as possible. While she does admit to using a store-bought face cleanser at night, she likes to keep it simple in the morning. All she does is sprinkle a bit of baking soda in her palms, add some water to it, and use it as a face cleanser!

I was well aware that baking soda is sometimes used as a household cleaner, but I had never heard of it being used as a skincare product. After doing some research, I found out that many people use baking soda to keep their skin looking great. It is a gentle way to exfoliate, and some people claim that it has even helped them battle their acne. In general, it is known for giving the skin a healthy, natural glow. If you are looking to simplify your hygiene routine and give your face a beautiful glow, consider trying this easy trick!

Categories: Resource Center | Leave a comment

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