Season 4 at The Pars

 

Our 4^th season of yoga will wrap up at the end of March.  Students range in age from 55 to 90-somethings!  Many of the yoga students have been attending classes since that first class in 2010 – and regularly practicing yoga has made a huge difference to them.  And, many students have commented about the improvements in their balance.  Some who were not able to stand on one foot are now doing “tree” pose with ease.   

“I have not been able to stand on one foot for quite some time.  Thanks to you and your yoga class, I can now stand on one foot – maybe not for long, but I CAN DO IT!!!”

    ~Barbara Keane 

“I have improved my balance 100% since I have been doing yoga.” ~ Joan Brolin 

Our class routinely starts with breathing exercises and warm-ups.  Here is where we begin to stretch our muscles and work on our flexibility.  Stiff neck, shoulders, hips and legs all benefit by gentle, deliberate movements.  We start slowly and gradually our range of motion increases. 

“I found that yoga released the stress in the muscles of my back and neck.  When I left each class, the pain was gone.”  ~ Susan Sullivan 

“I have seen much improvement in my ability to stretch and pain in my hips has lessened.”  ~ Ginny MacDonald 

“…my residual neck and shoulder pain from an earlier car accident really improves after gentle yoga.”  ~ Trish Flint 

In addition to balance and flexibility, yoga offers poses to improve posture and increase strength.  Paying attention to how we sit or stand can yield tremendous benefits.  We feel better; we look better.  And, poses that help strengthen the hips and leg muscles can make it easier for us to “get around” or to climb stairs. 

“I feel stronger and more able to do things that I wasn’t able to do before.”  ~ Name withheld by request 

By far, the “relaxation exercise” at the end of the class is probably what keeps people coming back week after week.  While most of us are retired and spending the winter months here in “paradise”, we live in a society that is noisy and busy.  To some extent, we all have things that worry us or present some stress.  But, if we can find an island of peace in the midst of all this, it can have a calming effect on our lives.  

“The best part is leaving your troubles at the door while you practice.”  ~Jane Goreham 

We practice yoga in a classroom setting.  But, the class also follows the simple practice of “karma” yoga – which is based on giving without any expectation of receiving.  The class makes generous contributions to the St. Vincent de Paul Society.  Last year, we held a very successful “Diaper Drive”.  We learned that there was a severe shortage of diapers for needy babies.  We collected enough money to buy 8 cartons of diapers and 8 boxes of baby wipes.  In February, we held a PB & J Drive.  In all, we collected over 30 jars each of peanut butter and jelly.  And, for the month of March, a cereal drive is underway.  

It’s been especially gratifying to me to meet, get to know, and share the practice of yoga with such a wonderful community.  See you next year! 

 

Namaste~

The 3 R's

Well, sure, you know your 3 R's...reading, 'riting, and 'rithmatic.  But, this...obviously has to do with yoga.  I attended a yoga seminar featuring Lilias Folan last week.  Lilias is pretty well know in the public broadcasting system and has been referred to as the "Julia Child of Yoga".  Quite impressive!!!

Lilias has devised a system using the 3 R's - known as Resist, Relax, and Restretch.  It's unique and has been proven effective.  Here's a little rundown on how it works:  In any type of stretch, you first need to become aware of how far you can actually stretch.  You try the stretch and see where you are.  Next, you try to same stretch but this time put some resistance in the move.  It's the opposing forces of resistance that will bring strength to the stretch.  After the resistance, relax.  Yes, it's that easy.  Take a few breaths...relax.  Then, do the same move - restretch - and notice the difference .  It's a remarkable observation where the resistance has increased the range of motion. 

Check out Lilias:  http://www.amazon.com/Lilias-Yoga-Gets-Better-Age/dp/159486070X/ref=sr_1_4?s=books&ie=UTF8&qid=1345680362&sr=1-4&keywords=lilias+yoga+and+you for a copy of her latest book. 

Salute the Sun - and put on sunscreen

I love being able to walk the boardwalk along the beach.  There's a spot near Red Rock Park where I can take a little break and do a few sun salutes before continuing on.  It's here that I can observe the ocean, watch the waves gently roll in and out.  I love the warmth of the sun - the energy that it represents.

Things have changed for me, though.  I have recently had surgery for skin cancer.  This means taking more precautions when spending time outdoors.  It's ironic that I just moved to the beach where I could simply skip outside and go for a walk and do some yoga.  Not so anymore!  I must now lather myself in sunscreen - and wear a wide-brimmed hat.  I'm not complaining, though.  It could have been so much worse.  And, thankfully, I can still get the benefits of spending time in the sunshine.  But, I need to be more mindful about my surroundings.  I really don't like to be "preachy" but please, take heed.  The sun is powerful - as we know.  Respect it - honor it - but do the same and respect and honor yourself. 

Heartfelt

I arrived at my yoga class this morning and noticed a beautiful azalea plant on a table.  Beside the plant was a card and a box of chocolates.  The only way I know how to describe the feeling upon seeing this gift from my students is:  heartfelt.  I volunteer to teach this class twice a week; but, I have to say that I get as much - if not more - as I give.  Thank you, wonderful yoga students.  You made my day!!!!

There's a moon out tonight....

Yes, there will be a full moon tonight!  In recognition of this occasion - and I love recognizing "the moon" in all its glory - our yoga class today had several moon references. 

We open our class with gentle breathing exercises.  Today we began by imagining a pristine lake reflecting the rise of the moon as we inhale.  Then, with Michael Buble singing "Moondance" in the background, we completed a seated version of "moon series" movements.  This wonderful moon series can be found in the book Yoga for Movement Disorders by Renee LeVerrier.  We begin and close the series with a seated crescent moon pose. 

Our closing visualization brought us to a beautiful cabin on a lake.  It's dusk and the moonlight is reflecting off the lake.  As we sit on our porch rocker gazing out at the lake, we acknowledge that the rocking movements and the night sky fill us with peace and contentment.  So relaxing!  Ahh, it's a marvelous night for a moondance...

All about balance...

My yoga class in Florida is in an "over 55" community.  Some members of the class are in the lower age range and some are not.  All of them, though, have expressed some interest in maintaining their "balance".  I always have a balance pose or two towards the end of the class.  They're fully warmed up at this point - and by the time the balance sequence is finished, they are more than ready for relaxation.

Yesterday, though, I decided to have a "balance workshop" where we focused on how there is balance in all our poses.  Using a strap for arm stretches, we brought our awareness to both sides of the body - noticing the difference between the arms/shoulders, etc., after spending time on the right - and prior to moving to the left.  We then moved to practicing several standing balance poses.  Although there is the tendency to worry about being able to stand on one foot, I like to suggest that instead they focus on what part of the pose they "can" do.  Can you reach your arms up in a sun salute?  Can you bring your right foot back just a little keeping your toes on the ground?  Do you feel steady?  Are you able to gently move forward?  Can you lean on the back of the chair?  Breaking down poses step by step seems to be less intimidating and promotes encouragement. 

The class as a whole looked beautiful in their balance poses.  But, I did suggest a little homework for "practice" and, of course, this brought gales of laughter.  "When you're brushing your teeth tonight, try placing your other hand on the vanity and see if you can stand on one foot." 

N.Y. Times article - How Yoga Can Wreck Your Body

First off, let me say that I think the title of this article was purely intended for "shock" value - and probably for a little self-promotion.  The writer has a book coming out next month on the science of yoga - risks and rewards. 

To be sure, there are some yoga classes that are truly not suitable for every body.  And, yes, there are some teachers who may be encouraging/urging students to go beyond their current capabilities.  With that in mind, the student must be diligent about her own safety.  Many poses pose danger for someone not in the best condition - or someone with an injury or other limitation.   In my yoga classes, safety is paramount to any posture we do.  I talk "safety" throughout the class.  "No pain...no pain".  "Only go as far as comfortable for you today."  "Listen to your body."  Unfortunately, we, as a society, put so much emphasis on comparing ourselves to the next guy, winning at all costs, pushing the envelope, etc., that we potentially set ourselves up for failure...or in the case of yoga, a physical injury. 

Ultimately, in my view, it is the student's responsibility to tune in to her body - recognize where you are, become aware of what you can do, pay attention and notice what's happening.  And, then begin the search for the teacher who recognizes that in you and works with you in that honoring process.

Here's a link to the article in question: http://www.nytimes.com/2012/01/08/magazine/how-yoga-can-wreck-your-body.html?pagewanted=all

December Yoga

I had set a December goal for myself that I would make sure I practiced yoga every day this month. It's day 6 and I've only completed 2 yoga "sessions". That being said, I decided not to beat myself up about not following through...but rather, to view my yoga practice as just that. It is a practice after all - and sometimes it's not just about the asanas (poses). Judith Lasater had written a book called Living Your Yoga and in this small beautiful volume, she guides the reader with practical suggestions and mantras to enhance your spiritual life. There's a section in the book on discipline and her advice is spot-on: do what you can, go for quality vs quantity, be merciful with yourself. Wow! How many times have we beat ourselves up for something or some perceived shortcoming? And, yet we'd never pass that judgment on to someone else.

So, with that in mind, I am revising my December goal (and taking a passage from the book mentioned above) as follows:

"Inhale quietly and exhale gently, extending the very same kindness to yourself that you would extend to another in the same situation. Begin again."

Season 3 at The Pars

Wow - hard to believe but I'm starting my third season teaching yoga here at The Pars. It's such a lovely group of women - all of whom are interested in improving their health by taking yoga classes. Classes began last week and as the snow birds drift in, the numbers will surely increase. But, even with a small group, it is so gratifying to be able to share this wonderful yoga program with them. And, it was great to be welcomed back with enthusiasm. Namaste~

Yoga - it's good for your back!

Two good friends of mine are experiencing serious back issues. Currently, they are seeing doctors and trying to determine exactly what the problem is with the back. They are going through examinations and MRI's. They've been prescribed medications and there's talk of potential surgeries. Now, I'm not a doctor. And, I'm not a Physical Therapist. But, I do know that yoga has been found to be beneficial for some people with low back pain. A recent article in the New York Times discusses the latest study that shows practicing yoga on a regular basis can help to relieve the symptoms of low back pain. You can read the full article here.

Now I want to give a "plug" to Peggy Cappy's Yoga for the Rest of Us - Back Care Basics DVD. I ordered two copies of this wonderful DVD for gifts and previewed it today. As with all of Peggy's DVD's, her explanations are clear and easy to follow. The program has six segments which include leg and back stretches for strengthening back muscles. As a bonus, she added restorative poses to help relax and bring comfort to the body. The total time for the DVD is 123 minutes but you can easily choose to do a short session by selecting a specific "scene" from the menu. This is a terrific DVD and if you have back issues - and your doctor has suggested exercises - this may be just what you need!

What I love about October

I follow several "yoga" blogs and get lots of yogic inspiration and ideas there. I'm borrowing a topic from Nadine today. She prepares a list of her favorite things called the "love" list. I'll give you my love list for October - and then you'll want to check out Nadine's list - and her lovely blog: http://nadinesyoga.blogspot.com/.

We recently moved from a house to a condo, so much of what I love about October is unique to this year. For the most part, though, the fall is such a beautiful season...what's not to love?

1. My birthday


2. Celebrating with a family dinner


3. Crisp, bright blue weather


4. Continuing to "down size" and declutter


5. Fixing up the new condo


6. The variety of apples that are available


7. The smell of zucchini bread baking in the oven


8. The season's first pot roast in the crock pot


9. Butternut squash with cinnamon


10. Wearing sweaters


11. My wedding anniversary - still going strong after 42 years!


12. Celebrating my daughter's birthday


13. Baking birthday cakes


14. Leaves starting to change colors


15. Discovering dried plums (prunes) are good for your bones


16. Ordering books online (Chair Yoga: Seated Exercises for Health & Well Being and on my Kindle, Winter Garden by Kristin Hannah)


17. Walks along the boardwalk


18. Watching the sunrise each morning and noticing the different colors


19. Checking out new restaurants and stores where I now live


20. Meeting new friends and neighbors

It's a start!

Our new place has a balcony overlooking Lynn Beach. From this perch, I can see Egg Rock which is named for the birds that nest and lay eggs there. It's an egg-shaped rock island in Nahant Bay. The ocean was calm and the weather fairly warm this morning. So, I was able to start my daily practice right on the balcony with a beautiful scene in front of me. A few sun salutations, warrior II, side angle stretch, triangle, chair and eagle poses - in no time at all, I felt renewed and refreshed. It's a start!!!!

My Daily Practice...

...is practically non-existent right now!!!! And, although I truly had lots going on these past few weeks, stepping on to my mat for even 5 minutes would no doubt have helped with the stress level. Yes, moving is stressful. We sold our home of 24 years and moved to a condo. We had boxes and milk crates filled with our "stuff" and frankly, I'm not sure where my yoga mat was! I did unearth it, though, and from this point forward, I intend to bring my practice back to where it should be...and will be more faithful to the "blog" as well. Namaste~

A Little Prop Work

Although my yoga classes are geared specifically for the senior set, there's no reason why they can't be fun, too! Today I brought an assortment of ties with me to help with our warm-ups and stretches. We used the ties to begin the warming of our arms and shoulders. Once they were well stretched, we did the cow-face pose. Of course, the image of the cow-face brought lots of laughter into the class.

Using the ties for props enabled the class to go just a little bit further in the poses but I could tell that, for some, this was a bit of a challenge. So, once we put the ties away, I suggested "partner" massage. The timing seemed to be just right and it was obvious from the murmured sounds of oohs and aahs, that this was indeed welcome. Loved the feedback!!!!

An Oldie but a Goodie

A friend had recommended The American Yoga Association's books to me and I purchased Easy Does It Yoga and the Beginner's Manual by Alice Christensen. Although the books were originally published over 30 years ago, there is some valuable information for the practicing yogi and/or teacher.

The author provides a step-by-step yoga "warm-up" sequence that I have found particular helpful with my "seniors" class. For example, in the section on neck stretches, she gives 3 bullets describing the benefits (limbers neck and improves circulation throughout neck region; reduces tension in neck muscles; and limbers cervical spine). She then lists several options for arm positions while doing the exercise. She shows 7 pictures of each neck position and offers several variations of the pose. She completes the instruction with suggested reminders: breathe normally; do not lift your shoulders; move slowly, etc.

The attention to details and the emphasis on being safe and careful make this book a great addition to my yoga library.

Ask and you shall receive...

Since completing my yoga training with Peggy Cappy, I have been volunteering my yoga practice at a local senior center. I've been fortunate to have found a really nice location with wonderful students who come to class on a regular basis. The only problem for me is that it is quite a distance from home. And, this year with skyrocketing gas prices, I considered dropping this class and looking for something a little closer. But, then I thought I would approach the council on aging about being reimbursed for my gas costs. I just asked. And, lo and behold, they have a "friends" group who graciously offered to reimburse me.

The universe provides. I have heard this before...but now was witness to it first-hand.

Smile...

Did I mention my dental surgery in my last post???? Oh, of course I did!!!! Anyway, I am feeling fine and doing well...but do have a swollen right cheek and am a little black and blue around the mouth and chin area. Eeek!



But, I managed to soldier on and taught my Take it Easy Yoga class today in Topsfield. In spite of not being 100%, I could pretty much do everything today...with the exception of that one last "pose". We finished our warm-ups, completed the standing sequence, did a couple of balance postures, and then enjoyed a nice long relaxation. We're seated and our hands are in the "namaste" position. And, now I turn to each one and say..."turn up the corners of your mouth..."

Whoops....June is almost over...

...and I haven't posted anything here yet! Well, I have been busy attending yoga classes and teaching my regular class at the Little Brook Village complex to seniors. Classes are going well and although I am not practicing daily, I am practicing regularly.

But today's post is all about taking it easy. Yes, that's the theme of this blog but there are times when I find myself pushing the envelope. Not today! I had some dental surgery yesterday that left me a little bit weary and a lot swollen. So I decided to put "take it easy yoga" to the test.

My screened-in porch looks out to a beautiful garden. I began by taking a few deep breaths in and out while looking at the flowers in bloom, the small fish pond, and then noticing the squirrels and chipmunks at play. In a few short moments, I was completely relaxed. With hands at the heart, I began to synchronize my breath with movement. The hands push out on inhale, release and open wide on exhale. Close the hands on the next inhale and bring hands to heart on the exhale. From here, I moved into "namaste" circles...going very slowly...noticing my breathing. After a few minutes, I returned to my living room and sat in my little "recliner" for some relaxation/meditation.

Yes, it was just a few hand and arm movements, a little breathing, observing, awareness...but to me, that is what yoga is all about. It's something you can always do - if you have an hour or a few minutes - if you are feeling fit as a fiddle or a little under the weather. Remember, take it easy!

Tim Thomas Does Yoga

Oustanding goalie for the Boston Bruins, Tim Thomas is noted for his flexibility at the net. And, I learned today that he practices yoga to stay on top of his game!!!!

In the summer of 2007, Tim began a yoga-based conditioning program to increase his flexibility and strength. He has said that it "helps balance out your body" - and looking at his recent performance in the Stanley Cup playoffs, we surely agree!

Take a look at Tim's yoga practice:

http://video.nhl.com/videocenter/console?id=25330

Go Bruins!!!!!

Ashtanga Yoga Flow Class

Studion 191 is a very spacious, clean beautiful studio. The music is soft and low. The room is hot!!!! Ceiling fans were on but the room is heated for this particular style of yoga. The instructor, Bill, is very knowledgeable and gave assists where needed.

How did I come to this class, you ask? Well, my son, Brendan and I have taken some yoga classes together and he invited me to this one - along with my daughter, Katie. I believe I was the oldest person in the room!!!!! That being said, I was pretty much able to keep up with the flow but found it really challenging. Because the room is heated, and you are moving quickly, you will sweat. Although I had a towel, I found my hands and my feet slipping so I needed to be really careful.

Yes, this was challenge for me but sometimes you really need to give yourself a little push. I wasn't doing a headstand - Brendan was - but I was pretty darn close. And I can think of no better way to spend a Saturday than with my 2 wonderful kids. We were in the moment - together.