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Rock Climbing Yogi
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    Ann SEibert

    is a rock climber and passionate yoga enthusiast. Her classes are intended to help athletes of all types avoid injuries caused by strong tight muscles and to increase performance through improved range of motion.

    Archive

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    NOTE: You should consult a medical practitioner before starting any new exercise regime. This is particularly important if you are overweight, pregnant, nursing, regularly taking medications, or have any existing medical conditions. Content shown on this website may not be tailored to your current physical and mental health. Please consult a medical professional before attempting any of the poses listed here.
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Shoulder Health Workshop

9/7/2018

 

Yoga Poses To Keep Shoulders Strong and Flexible

If you missed the Shoulder Health workshop at Flagstaff Climbing. No Worries!  Below is a quick summary of what you missed.

​Plus, I've also included a link to the SHOULDER HEALTH handout from the workshop.

Should you have any questions, give me a call or shoot me an email.
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DOWNLOAD HANDOUT

COMMON INJURIES

  • Rotator Cuff Tears
  • Shoulder impingement/Rotator Cuff Tendinitis
  • Dislocated Shoulder/Shoulder Instability
  • Superior Labrum Anterior and Posterior (SLAP) Tear
  • Frozen Shoulder (Adhesive Capsulitis)
  • Shoulder Arthritis (Shoulder Osteoarthritis)

PREVENTION

Regular Stretching to keep a healthy range of motion is one of the most effective way to prevent shoulder injuries, especially for athletes who are regularly building strong muscles.
Counter Muscle Strength Training focus on slow & steady increases in strength building activities, especially in the counter muscles not frequently used in the sport. Plus, exercises with internal and external rotations are quite helpful.

YOGA SHOULDER-FOCUSED SEQUENCES

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Something is brewing...

9/20/2017

 
at the Carefree Desert Gardens. Stay tuned for more haunting details!
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Save the Date

Yoga every TUESDAY morning
at 7:30am during the month of OCTOBER

in the Park Pavilion, just west of the sundial 
Email Ann for more details
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Story behind the pose: Kapotasana

9/13/2017

 
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Ardha Kapotasana
(Half Pigeon Pose)
In Sanskrit, kapota means “pigeon,” and asana means “pose.” So when you literally translate the word kapotasana, it means pigeon pose. It seems like a pretty accurate description of the pose, especially when you see kapotasana (pigeon) and eka pada rajakapotasana (one foot king pigeon pose). However, did you know the pose is actually named after the revered sage (yogi) Kapota?
Who Was Kapota?
Stories about Kapota appear in the Mahabharata and the Kalika Purana and detail his great accomplishments as a yogi. According to the Mahabharata, Kapota had no match ​In power, vigor, strength, vitality, and agility, "When he walked, it seemed his soul was several feet ahead of his body—he moved as though not touching the ground." Because of his ability, people called him the son of Garuda. You remember from an earlier post, Garuda is the mighty bird-god and the one the pose garudasana is named after.

Kapota's beauty and virility were well-known. Even Chitrangada, the daughter of a celestial nymph (Urvashi) was not immune and when he commanded her to marry him she could not resist. Plus, it was rumored that even the sons of Shiva--Bhairava and Vetal— sought guidance from Kapota because of his clear and perfect intuitive wisdom. In fact, he is believed to still be living. Legend says he visits the famous cave shrine of Amarnath in Kashmir once a year.

So, who knows, maybe if you practice kapotasana with steadiness and dedication, maybe you will reap some of the same level of accomplishment as the sage Kapota!


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Eka Pada Rajakapotasana (One Foot King Pigeon)

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Kapotasana (Pigeon)

***DISCLAIMER***
​Do not attempt any of these poses without the aid and supervision of a well-trained yoga instructor. Please be sure to consult a medical practitioner before starting any new exercise regime. This is particularly important if you are overweight, pregnant, nursing, regularly taking medications, or have any existing medical conditions. The information contained in this website may not be tailored to your current physical and mental health. Rock Climbing Yogi and Ann Seibert accept no liability whatsoever for any damages arising from the use of this website. As with any workout or yoga class, be sure to warm up properly and cool down afterward to avoid injury. 
Icons edited and created from source artwork made by Roundicons from www.flaticon.com is licensed by CC 3.0 BY
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Handstands: Lovin' the Journey

9/6/2017

 

How to Perfect Your Handstand? Practice...Practice...Practice!

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Taking a moment in the early morning, before teaching yin class, to practice handstands.

Since beginning my yoga journey I’ve been in awe of those yogis who press-up, seemingly without any effort, into inversions such as handstand. In my mind, I hear my mentors saying “the key Ann is to practice…practice…practice and then practice some more.” Okay okay. Let me squeeze in some more practice time while it's calm and quiet outside. So as I practice, I reflect on the meaning of practice.
Yoga Sutra I.12
​“
Abhyasavairagyabhyam tannirodha”
​
In order to achieve a state of yoga, one must develop both practice and non-attachment.
To me Yoga Sutra I.12 is about nurturing an attitude of persistent and regular effort without being overly fixated on the pose of handstand. Easy to say, sometimes hard to do...okay, really hard.

But, as that old Virgina Slim ad used to claim, "You've come a long way baby!"  If I stop and reflect, giving myself time and space to really look back with objectivity. WOW! I have come a long way. Plus, every day I see small improvements. I’m learning to love handstand drills. I’m finding it easier to enter into handstand and to hold it. I’m working on refining the pose—pressing through fingers and hands, extending out, pull ribs and pelvis toward each other while reaching the tailbone toward heels, squeeze legs together, roll thighs in, extend out through pointed toes….Oh yeah and BREATHE!  
***sigh***  Okay still not easy, but it's a practice. 

So, food for thought…
What are you practicing? How are you practicing? Do you practice daily? Do you practice with love and care, honoring the place you are in your journey not overdoing and harming yourself? Do you practice without greed or obsession (non-attachment). I love how the practice of yoga  can apply to all aspects of life—work, rock climbing (or any sport), relationships, etc... 

So, as you venture into the world today. Think about what you practicing and how can you practice more diligently, carefully—honoring where you are in your journey and finding the joy and love in being right where you are.
Namaste 
​Ann
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Wednesday Workout: Koundinyasana Drills

8/30/2017

 
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Eka pada koundinyasana II (pose dedicated to the sage Koundinya II) is a split-legged arm balance that is sometimes dubbed "flying splits" as it resembles a front split hovering away from the floor.

Hey Ann!

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Warm Up Sequence
  • Crunches
  • Reclined eka pada koundinyasana
  • Reclined side crow
  • Down Dog
  • Knee to Chest
  • Chaturanga Dandasana
  • Lizard pose
  • Pigeon pose
  • High lunge prayer twist
  • Side Angle
  • Bound Side Angle (Baddha Parshvakonasana)
  • Triangle (Trikonasana)
  • Revolved Triangle (Parivrtta Trikonasana)
  • Revolved Half Moon
  • Revolved Fierce/Chair
  • Airplane Lunge
  • Bird of Paradise (Svarga Dvijasana)
  • Upward Splits (Upavishtha Hanumanasana)
  • Crow
  • Side Crow
  • Eka Pada Koundinyasana
***DISCLAIMER***
​Do not attempt any of these poses without the aid and supervision of a well-trained yoga instructor. Please be sure to consult a medical practitioner before starting any new exercise regime. This is particularly important if you are overweight, pregnant, nursing, regularly taking medications, or have any existing medical conditions. The information contained in this website may not be tailored to your current physical and mental health. Rock Climbing Yogi and Ann Seibert accept no liability whatsoever for any damages arising from the use of this website. As with any workout or yoga class, be sure to warm up properly and cool down afterward to avoid injury. 
​
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Story Behind the Pose:  Koundinyasana

8/23/2017

 
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Eka Pada Koundinyasana (the pose dedicated to Koundinya) is an arm balance, In this pose the key to success is more related to leverage than strength. Therefore, in order to achieve this pose, we must have faith like Koundinya. Faith to find the middle way between balance and strength; belief in our self and physical ability (readiness)  in order to achieve the pose.  ​

​Who was Koundinya?
The sage, Koundinya, was a royal court scholar. He is known for predicting Prince Siddhartha Gautama would become Buddha (the Enlightened One). This news was not well-received by the king. Nonetheless, Koundinya vowed to become one of the Buddha’s most dedicated disciples.

Eventually the prince (Siddhartha) decided to leave his life of luxury behind and followed Koundinya into the forest to live as an ascetic. They lived together for six years in extreme self-deprivation and harsh living conditions. Siddhartha's hope was to find enlightenment. Eventually Siddhartha decided this was not the path to enlightenment and left Koundinya, which greatly saddened Koundinya.
The Middle Way
However, on his own, the Buddha discovered that true happiness was a balance of both extremes, the material and the spiritual, and he called it the Middle Way.


​The Buddha returned to Koundinya and the forest community to share his new philosophy. After initial trepidation, Koundinya became one of the Buddha’s first students and taught this Middle Way for the rest of his life.  

​The story of Koundinya is one of faith and belief. His trust and confidence in Siddhartha remained steadfast even when the Buddha ventured away from Koundinya’s own teachings. 

Trying out the pose.
If you want to give a go at Koundinyasana A or B, below are two videos by a favorite yogi of mine, Kino. I hope you find them helpful. Please let me know if you gave the pose a try! 
Koundinyasana A
Koundinyasana B

***DISCLAIMER***
​Do not attempt any of these poses without the aid and supervision of a well-trained yoga instructor. Please be sure to consult a medical practitioner before starting any new exercise regime. This is particularly important if you are overweight, pregnant, nursing, regularly taking medications, or have any existing medical conditions. The information contained in this website may not be tailored to your current physical and mental health. Rock Climbing Yogi and Ann Seibert accept no liability whatsoever for any damages arising from the use of this website. As with any workout or yoga class, be sure to warm up properly and cool down afterward to avoid injury. 
​
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Wednesday Workout: Marichyasana

8/16/2017

 
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Benefits of Marichyasana
  • Calms the mind and body
  • It stretches the shoulders
  • Massages the internal organs
  • Improves digestion
  • Opens hips, pelvis, chest & shoulders
  • Relieves mild backache and hip pain​
This week our peak pose was Marichyasana. This pose, named after the sage, Marichi, is a deep twisting, folding and opening seated position. It requires flexibility in a number of muscle groups including: hip flexors, hamstrings, gluteal, and calf. All the folding and twisting of this asana helps to keep the spinal muscles mobile as well as squeezes and flushes the internal organs with new oxygenated blood. Just be sure to be warmed up and careful with these poses. Never force yourself into a pose—that's a great way to severely injure yourself. This entire flow sequence is designed to help prepare our bodies for marichyasana. So, if your goal is to achieve this pose with ease, try working on this sequence at home, Enjoy yogis!
           Namaste.
​                     - Ann
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Preparing for Marichyasana
If you're anything like me, you need to prepare your body for any of the Marichyasana poses. Here are just a few of many poses out there that may help prepare your body for this challenging pose.
  • Siddhasana (accomplished pose) or Sukhasana (easy pose)
  • Supta Baddha Konasana (reclining bound angle)
  • Supta Padangusthasana (reclined hand to foot pose)
  • Uttanasana (standing forward fold)
  • Baddha Konasana (bound angle pose)
  • Janu Sirsasana (head to knee forward fold)
  • Utthita Parsvakonasana (extended side angle)
  • Virasana (hero pose)
  • Supta Virasana (reclined hero pose)
  • Triang Mukha Eka Pada Pachimottanasana (Three limbs facing one foot westward stretching pose)
  • Ardha Baddha Padma Paschimottanasana (half bound lotus westward stretching pose)

Once you've had a chance to warm up, then try moving into one of the "beginning level" Marichyasana poses. 
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***DISCLAIMER***
​You should consult a medical practitioner before starting any new exercise regime. This is particularly important if you are overweight, pregnant, nursing, regularly taking medications, or have any existing medical conditions. The information contained in this website may not be tailored to your current physical and mental health. I accept no liability whatsoever for any damages arising from the use of this website. As with any workout or yoga class, be sure to warm up properly and cool down afterward to avoid injury. 
Icons edited and created from source artwork made by Roundicons from www.flaticon.com is licensed by CC 3.0 BY
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Story Behind the Pose: Marichyasana

8/9/2017

 
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Marichyasana 
​(modified)
There are eight (8) variations of the pose dedicated to the Sage Marichi. All are deep folds, twists and hip openers. They all help to calm your mind and extend your spine. Plus all that deep twisting helps give your internal organs a healthy squeeze.

CAUTION: Please don't attempt these poses without supervision and instruction from an experienced Astanga instructor. 
Marichyasana A-D is part of the primary series of Astanga.
​Below are all four poses and links to read more about the pose and how to achieve it.
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Marichyasana A
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Marichyasana B
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Marichyasana C
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Marichyasana D
SOURCE: Ashtanga Yoga Information 

Marichyasana E-H is part of the fourth series of Astanga.
​Below are all four poses and links to watch videos of Kino Macgregor working into and out of each.
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Marichyasana E
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Marichyasana F
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Marichyasana G
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Marichyasana H
SOURCE: Kino Macgregor 
Who is Marichi?
Marichi was the son of Brahma, the divine creator. After Brahma created heaven and earth, he created ten sons (Mansaputras, which in Sanskrit translates to “sons born from mind”). Marichi is one of those ten sons. His name, Marichi, when translated literally, means a ray of light (either moon or sun rays). Mariachi symbolizes great power, wisdom, and the cosmic force of creation. He is considered as one of the most important and iconic characters in Hinduism and is revered by devotees and worshippers all over the world.  

​Marichi was married to Kala, who gave birth to their son Kashyapa, later known as the ‘Lord of Creatures’. Marichi's grandson was the sun god, Surya, who is also called the giver of life. This is the god to whomSurya Namaskara is dedicated. Last, but not least, Marichi's great-grandson was Manu, the father of humanity. The first three letters of Manu are man which is a Sanskrit root meaning ‘to think’, and it is this same Sanskrit root that gave birth to the English word man.

A few stories about Marichi
Dharmavrata's Curse
One day Marichi went to the forest to collect wood and flowers and returned to his home extremely tired. He called his wife Dharmavrata, and told her that she was to wash his feet for him. Just as Dharmavrata began to wash her husband’s feet, Brahma arrived. Dharmavrata did not know what she should do, should she continue to wash her husband’s feet, or turn her attentions to Brahma, who was Marichi’s father. She chose the latter and suffered the wrath of her husband.

Marichi became extremely angry and put a curse on his wife, turning her into a stone. Dharmavrata was naturally upset by this, believing that she was being punished unnecessarily. As a reaction to this, Dharmavrata began many years of meditation which were noticed by Lord Visnu who, impressed by her devotion, granted her a wish. All Dharmavrata wanted was to have Marichi’s curse lifted. Unfortunately, Marichi was such a powerful sage that this was impossible to do. Instead, Dharmavrata was transformed into a holy stone, which was desired by all gods.  
Marichi & the Mahabharata
Marichi also appears several times in the Mahābhārata, 
which is one of the two major Sanskrit epics of ancient India. The other is the Ramayana, In the Mahabharata, Marichi is there to celebrate the birth of Arjuna, another time he went to the deathbed of Bhishma, the teacher of Pandavas and Kauravas princes. In the Mahabharata (by unlucky coincidence) he fights on the side of the "bad guys" the Kauravas. When he dies on the battlefield he instructs his students about the Dharma. In the Bhagavata Purana he unties the God of Fire, Indra, by a ritual from the sin he committed by killing the demon Vritra. After his life on earth Marichi has risen into the Firmament as he became one of the stars in the star sign of the Great Wagon. ​
SOURCE: Tirisula Yoga
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BENEFITS
​Marichyasana massages abdominal organs, including the liver and kidneys. It stretches the shoulders. Stimulates the brain. Relieves mild backache and hip pain. Plus it helps to strengthen and stretch the spine.


THERAPUTIC APPLICATIONS
- Constipation
- Digestive problems
- Asthma
- Fatigue
- Lower backache
- Sciatica
- Menstrual discomfort
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Wednesday Workout: Grovin' to Garuda

8/2/2017

 
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Benefits of Garudasana
  • Strengthens & stretches ankles and calves
  • Stretches thighs, hips, shoulders, and upper back
  • Improves concentration
  • Improves sense of balance

Theraputic Applications of Garudasana
  • Asthma
  • Low backache
  • Sciatica


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Download PDF

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This week...We focused on opening up our IT bands, shoulders, chest, and back as well as strengthening our quads in order to work into Garudasana also known as eagle pose,

In particular, the poses we did during the second flow sequence, helped to prepare our bodies for garudasana. ​All of these poses are great because they help test our flexibility, openness and strength, all with the goal to help us move more gracefully into and out of splits.
​
So, if you want to work on this sequence at home, I've worked up this cheat sheet for you to bookmark, save or download. Enjoy yogis!
           Namaste.
​                     - Ann

Prepping Poses
  • Adho Mukha Svanasana (Downward Facing Dog) 
  • Gomukhasana (Cow Face) 
  • Prasarita Padottanasana (Wide Leg Forward Fold) 
  • Supta Baddha Konasana (Reclined Butterfly)
  • Upavistha Konasana (Seated Wide Leg Forward Fold) 
  • Virasana (Hero)
  • Supta Virasana (Reclined Hero)
  • Vrksasana (Tree)

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Story Behind the Pose: Garudasana

7/26/2017

 
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Garudasana
​
(Eagle Pose) 
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Known as the “eagle pose” in English, garudasana is actually named after a mythical bird. This divine creature, Garuda, has a white face, an eagle's beak, huge red wings and golden man's body. 
He is the king of birds and the enemy of snakes. He is also a friend to man and there are many tales of Garuda helping in battles and rescues, fighting against injustice and terror. His cousin, Jatayu, is also a garuda and is sometimes described as a vulture. However, like Garuda is more than an eagle, Jatayu is much more than a literal vulture. Both Garuda and Jatayu represent a state of sustained attention to their purpose (dharma) which is of self-sacrifice and service to protect creation. Their enemy is ego, personified by Ravana in one of the tales below,

When ego (attachment to stuff, people, status, achievement, etc.) threatens to disrupt your yoga practice, try tapping into Garuda­-energy to protect it!

When in Garudasana Contemplate Perseverance
​As a vehicle of Vishnu, Garuda represents the aspect of divinity which sustains and protects the universe and creation. When assuming the pose of Garudasana, think of what it means to persevere and sustain. What qualities do you need to maintain the pose? How should you breathe? How do your muscles and bones feel? What is your energy level? Be acutely aware of every part of your body, breath, and senses. Be present. When your attention wavers, renew your commitment. How does the pose feel now?

Sample Sequence with Garuda

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For more ideas, check out: Sequence Ideas or  Garuda (Eagle) categories of my RCY blog. 

A few stories about Garuda and Jatayu

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Jatayu's Fight Against Ego
In the epic tale of the Ramayana, (whose main character Rama is the reincarnation of the Lord God Vishu) Rama's wife, Sita, is kidnapped by a demon (Ravana) in a flying machine called a vimana. Jatayu heard Sita's screams and saw Ravana flying off. In an effort to save Sita, Jatayu flew up and hit the vimana, knocking it to the ground.

​Jatayu fiercely attacked Ravana with his sharp teeth and claws, but he was no match for the demon king. Ravan has ten heads and twenty arms and for every head or limb Jatayu cut off, another would grow back into its place before the severed part would hit the ground. Jatayu fought ferociously, but was loosing the battle. Ravana sliced of Jatayu's wings and escaped with Sita, leaving Jatayu mortally wounded.

Soon after the battle, Rama and his brother (Lakshmana) came upon Jatayu. They were also trying to save Sita. Jatayu whispered in broken breath, “Sita, Ravana, headed south....Rama, please, kill me. It is a blessing to die at the Lord's hands and in his presence.” Honoring Jatayu's request for a quick death, Rama shot one swift arrow through Jatayu's brave heart. Then he and Lakshmana gathered wood, built a pyre, and performed Jatayu's funeral rites with as much care as they would for a member of their own family.
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Garuda's Protects Creation
Another story in the Ramayana describes how Garuda saved Rama (the reincarnation of the Lord God Vishu) from the warrior, Meghnad,

Meghnad was a great devotee of Lord Shiva, He spent many years praying to him. This pleased Shiva who bestowed on Meghnad many magical weapons. One was called the nagapaash. This armament unleashed supernatural arrows that when it hit its target became a large coiled snake, constricting the enemy. 

During the epic civil war described in the Ramayana, Meghnad shot these arrows at Rama and Lakshmana, trapping the men, making it hard to move and impossible to fight. 

In this moment of great despair, Garuda appeared in the sky. Thunder roared and lighting blazed, winds blew loudly. The mountains shook and ocean waves rose high. Rama's army watch in awe as Garuda approached the battlefield. As he flapped his enormous red wings, Meghnad's warriors fled.

​Garuda tore at the snakes constricting Rama and Lakshmana. The snakes released  their grip of the unconscious Rama and Lakshmana. Garuda leaned over the two gently fanning them with his wings restoring them back to life with his magical powers.
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Places to find me teaching


Flagstaff Climbing
205 S. San Francisco St.
FLAGSTAFF, AZ, 86001

(928) 556-9909
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Flagstaff Athletic Club
1500 N Country Club Rd 
FLAGSTAFF, AZ 86004

(928) 526-8652
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