It may look like you’re just standing there, but we all know that isn’t entirely true. You are manifesting something quite amazing. You are becoming aware of each part of your body and the role it plays in stacking your bones and keeping your spine long. You are improving your posture, balance, and calm focus. Tadasana is preparing you for more poses to come. It is more than just alignment and muscle movements, it is a strong mindset.
YOGA FOR RUNNERS
Yoga is the perfect compliment to your regular running routine. It helps relieve soreness and tension in your body while restoring and improving flexibility. A regular yoga practice will enhance your running performance and prevent injuries by helping your body stay balanced.
The breathing techniques/pranayama used in yoga can help you breathe steady even during your most intense parts of your run.
Sunday, August 11
4:00 - 5:30 pm
Come join Jacky for a vinyasa style yoga practice that links sun salutations with strength building poses and stretches which target areas of your body most utilized by runners.
Benefits of Yoga for Runners:
- Restores balance and symmetry to body
- Improves flexibility to prevent injury
- Increases range of motion to improve performance
- Reduces physical stress created by running
- Increases body awareness
Day of Pricing
- Wear light, comfortable clothing.
- Avoid eating at least one hour before and drink lots of water afterwards.
- Bring mat and water.
(Mat/towel rental and water for purchase at the studio.)
Sign up online or email firstname.lastname@example.org
It can help with managing symptoms!
· Chronic pain
· Nausea/GI distress
“In some studies, it has as good an effect as medication and lower rate of symptom recurrence.”
This is a biofeedback session at the Pain Rehabilitation Center
at the Mayo Clinic in Rochester, MN. Electrodes are placed on the
patient's shoulders to measure tension prior to and then during
diaphragmatic breathing exercises.
This photo represents regular breathing. The bottom
2 graphs show tension in the right & left shoulders.
This photo shows the exact moment her diaphragmatic
breathing kicked in, which caused the tension
in her shoulders to go instantly from highly active to
a relaxed state.
"Diaphragmatic breathing has been proven to be the quickest way to reduce tension."
So how do we do it?
· Sit or lie down in a comfortable and aligned position
· Gently bring awareness to your breath
· As you breathe in, allow your abdomen to expand (minimal shoulder and chest movement)
· As you breathe out, allow abdomen to contract
· Pace your breathing – pick a count that feels comfortable and practice slowing your breath over time
Practice is key!
· It’s like brushing your teeth…
· Practice when you are calm
· Set a schedule to practice daily
· Find out what works for you
· Find a place that is relaxing and quiet
· Aim for 45 – 60 min. (because you need at least 30…)
You can take deep breathing with you because when you know how to relax, you can help reduce your symptoms anytime, anywhere!
Mindfulness is nonjudgmental awareness of what is. It is seeing what is around you without interpreting. It is experiencing everything that goes on around you without thoughts about value or worth.
Mindfulness is focused attention on the present moment. It is staying in the moment, rather than the future or the past. It keeps us out of unhealthy patterns of catastrophizing about the future or focusing on regretful thoughts about losses/mistakes that have already happened.
Focusing on future problems or past struggles intensifies emotions. “What if” thoughts about the future cause anxiety. Judgmental or regretful thoughts about the past can cause depression, shame, guilt. Both lead to RUMINATION and AVOIDANCE.
Why Try It?
Mindfulness targets factors that trigger emotional problems.
Rumination (worry) focuses your attention on distress and possible causes or consequence.
Whereas mindfulness keeps you in the moment and prevents time traveling.
Experiential Avoidance is the numbing of or suppressing of strong emotions.
When you are mindful, you observe how emotions rise, crest, and slowly diminish. It helps you see emotions as a single aspect of your current experience.
Mindfulness can and should be practiced both on and off your yoga mat. Give it a try!
"Tension is who you think you should be. Relaxation is who you are."
Props are our greatest tools in Restorative Yoga and there is no prop more relaxing than the sandbag! In this workshop, Casey will guide you through an incredibly calming Restorative Yoga class and while you're in each posture, an instructor will come around and place sandbags strategically on your body. The sandbag will not only encourage your body a little bit deeper into the pose, but the weight of the sandbag will calm your central nervous system helping you to relax with more ease. This workshop is for all levels!
-Reduces stress by calming the central nervous system
-Helps fight anxiety and depression
-Helps with insomnia
-Helps fibromyalgia pain
-Eases restless leg
-And so much more!
Day of Pricing
- Wear long sleeves and long pants. Make sure clothing is light and comfortable.
- Avoid eating 1 hour before and drink lots of water afterwards.
- Bring mat and water. (Mat/towel rental and water available for purchase at studio.)
Sign-up online at >>>
Or email email@example.com
Neti-Neti meditation is a form of self-inquiry in which the practitioner searches for the location of the self.
The name, from Sanskrit origins, translates to "not this, not that," which means that he is not limited to his thoughts, body, or ego.
Through this form of meditation, the practitioner realizes that he is not tied to the things he normally identifies with, whether it be personality, thoughts, feelings, emotions, memories, sensations, bodies, perceptions, will, gender, occupation, etc.
Some Simple Techniques to Try:
• Following the sounds of your breath
• Gazing at an inspiring image, candle flame or sun-gazing
• Visualization (pink bubble, heart chakra, white light, etc)
• Chanting Mantra (in head or out loud)
• Physical Focus Point (hands, third eye, heart, etc)
• Mala or Prayer Beads
• Focus on your distractions as the meditation (hear ALL of the sounds that might pull you OUT of meditation
and make those the meditation itself)
• Counting (count backwards from 100 to 1, start over anytime you lose track & get lost in thought)
• Situational Meditation (walking meditation, eating meditation, general mindfulness)
The vagus nerve is the longest running nerve in the body. It starts at the top of the spinal cord and travels all the way down to your stomach. Current research is acknowledging the role yoga has on the vagus nerve and its potential to heal.
When properly stimulated, the vagus nerve is capable of solving most of your emotional and physical problems.
· Helps the brain stimulate new brain cells
· Removes stress by instantly relaxing you
· Improved memory
· Brings down inflammatory response of the body which is responsible for disease
· Lowers blood pressure
· Promotes better sleep
· Helps keep diabetes under control
· Raises immunity
· Relieves depression, anxiety and raises levels of endorphins
Ways to activate the vagus nerve:
· Deep diaphragmatic breathing
· Chanting and letting the mouth fill with saliva and leaving your tongue to soak in it
· Pressing your eyelids and washing the face with cold water, especially after exercise, will bring the body into instant relaxation
· Performing inverted postures such as sarvangasana, vipareet karani mudra and halasana especially in addition to a daily yoga practice
· Practising Bhramari Pranayama which activates your palate, throat and ears — the pathway of the vagus nerve
Who is ready for the ultimate vegan dinner recipe that is loaded with flavor and
only requires 8 ingredients?! We are obsessed with this Avocado Mac and Cheese!
It's easy to make and perfect for a healthy weeknight meal!
Why All Athletes Should Practice Yoga
Many sports have repetitive movements, usually in one direction, such as cycling and running. These repetitive motions can build up certain muscle groups while ignoring others. Over time, this can cause disparities in the muscles and joints, leading to injuries from over use. This can cause the body to over load onto different joints not intended to hold extra weight.
Athletes get over use injuries most commonly to the:
· Illiotibial Band (ITB)
· Hip Flexors
Often, these injuries are directly linked to misalignment. Yoga helps to align the spine and strengthen the core. Yoga goes beyond simple stretching (pre- or post-workout) by working the muscles and joints through all ranges of motion. By activating the little muscles that help support the primary muscles, the body is worked through all three planes of motion in order to remain balanced and healthy. Yoga works not just in the sagittal plane but, in the frontal and transverse planes as well, ensuring well-rounded development.
JOIN US for a Yogi Triathlon!
Sprint. Sculpt. Stretch
May 18 - Wheaton
5:30 am - 7:30 am
Join Jacky R, Lauren K and Casey for a killer marathon of sculpt! Challenge yourself through this 2 hour workshop of sculpt, taking 15 minutes outdoors for a heart-pumping sprint. Cool it down with Casey as she guides you through a gentle stretch. No sculpting or yoga experience required.
Day of Pricing
What to bring
Gym shoes (we will be running/walking outdoors)
(Yoga mat rentals and bottled water available for purchase at the studio)
She has been feeling it for awhile now - that sense
of awakening. There is a gentle rage simmering
inside her, and it is getting stronger by the day.
She will hold it close to her - she will nurture it and let it grow.
She won't let anyone take it away from her.
It is her rocket fuel and finally, she is going places.
She can feel it down to her very core - this is her time.
She will not only climb mountains - she will move them too.
Author: Lang Leav