Give Away Some Hope Today; Live Your Yoga Off the Mat!

Dear Friends and Students,

I was so inspired by my RSU midterm exam papers, that I wanted to thank my students publicly for their hard work.  They wrote from their hearts, and that type of sharing is so inspiring in our world of too much to do, too little time, and too many distractions.  I shared one of their papers yesterday with Micah's class.  I think we were moved to tears how yoga can make a difference in a young man's life.

If we want there to be peace in this world, we have to brave enough to soften what is rigid in our hearts.  We have to find the soft spot (of hope) and stay with it.  We have to have that kind of courage.  We have to take that kind of responsibility.  That is the true practice of peace.  P.Chodron

I believe that hope is a smile in the face of a stranger.  We never know the hard times that other people are going through; in fact, that stranger that you just smiled at may find hope in your kindness.  It really is about softening our hearts.  Hurting people are all around us.  Often times, they act badly because they are without hope and hurting inside.  The practice of peace is more than just saying, "Namaste'," it is about opening your heart to others and living your yoga off the mat into the world.

Spread some hope today.  Give away a smile, a kind touch, or a kind word.  After all it's not really about us anyway; it's about giving our hope to others.

Thank you for practicing with us!

Namaste'

Jeanne K

Beginner Classes:

1. 12:00 p.m.  Friday
2. 4:00 p.m.  Friday
3. 6:40 p.m.  Friday
4. 9:00 a.m.  Saturday
5. 12:00 p.m.  Saturday
6. 4:00 p.m.  Sunday
7. 12:00 p.m.  Monday
8. 6:40 p.m.  Monday
9. 6:30 a.m.  Tuesday
10. 12:00 p.m.  Tuesday
11. 6:00 p.m.  Tuesday
12. 12:00 p.m.  Wednesday
13. 6:40 p.m.  Wednesday
14. 12:00 p.m.  Thursday
15. 6:00 p.m.  Thursday

Mid-Level and Intermediate Classes:

1. 5:30 a.m.  Friday
2. 5:30 p.m.  Friday
3. 7:30 a.m.  Saturday
4. 2:30 p.m.  Sunday (no class on November 3)
5. 5:30 a.m.  Monday
6. 5:30 p.m.  Monday
7. 10:30 a.m.  Tuesday
8. 4:00 p.m.  Tuesday
9. 5:30 a.m.  Wednesday
10. 5:30 p.m.  Wednesday
11. 10:30 a.m.  Thursday
12. 4:00 p.m.  Thursday

Fear vs. Vulnerability

Fear is something that keeps us locked into the way it has always been. Vulnerability is the key that unlocks the door to new horizons. Come conquer your fears with us as we overcome our own. Handstand was always my nemesis, but I continue to challenge myself one day at a time. It isn't because I lack the ability, it is because my mind keeps me back from what ultimately frees me. 

Come conquer your fears with us today at 2:30 for Sun Salute Fun (no inversions) and 4:00 Beginner's Yoga (definitely no inversions). One sweet lady came Friday evening and said, "I would have come to Tranquility a long time ago if I had known how great it would be. It was only fear that held me back." She came yesterday as well, and when she finished class -- oh, the lovely smile on her face reflected peace, calm, and a tranquil mind.

Yoga for Depression, Sadness, or the Blues

Let's talk about your friend.  

Just saying that your friend is having a hard time recovering from the empty nest syndrome, health issues for himself, herself, or significant other, a financial hardship, the loss of a family member, a failed relationship, a frustrating job, the teen years with children, old age, weight issues, adult children who just don't seem to follow through with the life plan their parents imagined for them, ....

and the list goes on.

Perhaps your friend's crankiness and withdrawal goes on a little longer than you believed necessary.  Yes, you were polite and caring; you gave them time.  However, it is continuing despite your best efforts.  You call.  You text.  You reach out.  Nothing happens.  What should you do?

Depression, lingering sadness, and the blues are serious issues.  How can yoga help?

In recent years, doctors have increasingly focused their efforts in treating depression on changing the biochemistry of the brain, specifically by using drugs to raise the levels of neurotransmitters such as serotonin. This is the mechanism of action of the most commonly prescribed antidepressants, the so-called selective serotonin reuptake inhibitors (SSRIs) such as Prozac, Paxil, and Zoloft. But there are many other ways—including practicing yoga—to raise the levels of serotonin and other neurotransmitters linked to depression.

Some students' depression is marked by a dominance of tamas, the guna associated with inertia. These people may have a hard time getting out of bed and may feel lethargic and hopeless. Students with tamasic depression often have slumped shoulders, collapsed chests, and sunken eyes. It looks as if they are barely breathing. Patricia Walden, yoga instructor, likens their appearance to that of a deflated balloon.

A more common type of depression is marked by a predominance of rajas, the guna associated with activity and restlessness. These students are often angry, have stiff bodies and racing minds, and may appear agitated, with a hardness around their eyes.In Savasana (Corpse Pose) or restorative poses, their eyes may dart and their fingers won't stay still. These students frequently report difficulty in exhaling fully, a symptom often linked to anxiety.

From a yogic perspective, people with tamasic depression lack life force or prana. You'll want to concentrate on practices that bring breath to the body, particularly deep inhalations. If they are able to tolerate them, vigorous practices such as repeated Sun Salutations (Surya Namaskar), arm balances, and other challenging poses can be therapeutic. The body and mind are so occupied with the practice that it's hard to brood. 

Students with rajasic depression also tend to respond to Sun Salutations and backbends, though some of them will find strong backbends too agitating. Vigorous practices have the advantage of helping students burn off some nervous energy, and also of being demanding enough to keep their attention from drifting.

Indeed, some students have such a tendency to brood or get swept away with anxious or negative thoughts that asking them to close their eyes in Savasana and restorative poses (and even during Pranayama and meditation) may be counterproductive. Any of these practices can be done with open eyes or, if necessary, skipped entirely. In addition, Patricia Walden finds that propping students way up in Savasana, even having them lean on an inclined bolster placed against the wall, can be helpful.  Walden will often give a talk during Savasana, turning it into more of a guided relaxation practice.  Dr. Timothy McCall, Yoga as Medicine

guna - qualities of life

tamas - lethargic, inactive

rajas - too much movement - "ADHD" type of behavior

Think your friend might benefit from Yoga for their well-being?

Yoga for Depression is this Saturday at 10:30 a.m.  If you are already signed up for the workshop, super!  If you just want to drop in, $10 cash or check.  Workshops are not for punch cards.  Bring your friend.  Come and see how yoga, meditation, final relaxation can help.  

*****

Thursday, October 10

10:30 a.m.  Micah's Marvelous Workout

12:00 p.m.  Easy, Easy Yoga with Jeanne

4:00 p.m.  Power Up, Glow and Glisten

6:00 p.m.  Shoulders and Chest Opening Yoga

Friday, October 11

5:30 a.m.  Sunrise Workout

12:00 p.m.  Back Healthy Yoga

4:00 p.m.  New Beginner's Class

5:30 p.m.  Power Yoga for Strength and Conditioning

6:40 p.m.  AHHH!  T.G.I.F.  Easy Flexibility Yoga

Saturday, October 12

Hance Henrie Run!  We are a supporter of the Run for the Patch!  Pick up a pamphlet and run this Saturday morning then come to yoga at noon for a great stretch in our Flexibility Yoga.

7:30 a.m.  Iron Yoga

9:00 a.m.  Core Vinyasa Flow Yoga

10:30 a.m.  Workshop for Yoga and Depression

12:00 p.m.  Flexibility Yoga

Sunday, October 13

2:30 p.m.  Sun Salute Fun!

4:00 p.m.  Yoga for Beginner's Class

Monday, October 14

5:30 a.m.  Sunrise Yoga Workout

12:00 p.m.  Core Vinyasa Flow 

5:30 p.m.  Power Yoga for Strength and Conditioning

6:40 p.m.  Easy, Easy Flexibility Yoga - Brian said after this class last week, "If I knew how much better my back would feel, I would never miss this class again."  

Tuesday, October 15

6:30 a.m.  New Early Morning Workout - trying for 4 weeks

10:30 a.m.  Micah's Flow Yoga

12:00 p.m.  Easy, Easy Yoga

4:00 p.m.  Power Up - Glow and Glisten

6:00 p.m.  Happy Hips - no, I didn't say that they would feel happy at the time.  Hamstrings - same comment; later alligator.

Wednesday, October 16

5:30 a.m.  Sunrise Yoga

12:00 p.m.  Core Vinyasa Flow Yoga

5:30 p.m.  Iron Yoga (weights or none - your choice)

6:40 p.m.  Easy Flexibility Yoga

The Dream Becomes a Reality!

Five years ago this November a dream began in our living room, and on Saturday, September 28th, it will become a reality in our brand new room. Our new studio is 1,027 square feet and is already so lovely even though it is in the final stages of completion. Years ago, I felt that God gave me a verse that I have clung to many times since 2003. 

"When the Lord brought back the captives we were like those who dream (it seemed so unreal). Then were our mouths filled with laughter, and our tongues with singing. Then they said among the nations, The Lord has done great things for them. The Lord has done great things for us! We are glad...They who sow in tears shall reap in joy and singing. He who goes forth bearing seed shall doubtless come again with rejoicing, bringing his sheaves with him." Psalm 126 

I started practicing yoga in 1995 when my daughter left for college, and I weighed 221 pounds. Now, I teach yoga/Pilates/personal training full time, and I feel so blessed every time I step onto my mat.

Thank you to all the people who believed in my dream, who were crowded at times in my present studio, who encouraged Brian and me along the way and told us to never give up. What seemed so impossible gets its final okay today, and after the floor man comes next Monday to polish the beautiful floors, we will be ready for our Open House. Namaste' and "Amen" as Julie's daughter would say.

Last night after all the work was complete, I went into the new studio in the dark, knelt down, looked up to heaven, and said, "Thanks!" My heart is overflowing. www.tranquilityyogastudio.com

Be Safe. Protect Your Joints. Mountain Pose. Lead with Your Hips. Breathe!

Be safe.  How many times have you either heard or have spoken those words?  If you pay attention to your body and listen to it, you will never confuse intensity with pain, discomfort with repetitive stress injury, or positive breathing with negative holding of the breath.  Trust your instincts, not your competitive nature.

Protect your joints.  I have been learning all about load-bearing walls this past week with our new construction and have even used the term with a class yesterday.  So, if you are like me and do not understand the building process, no problem.  

Just remember knees, elbows, shoulders, hips, ankles, wrists are all joints.  When you lock them out or hyper-extend them, you are sending an invitation to trouble, pain,and injury.  A joint is a load bearing wall, and that is where you will hear me cue you to keep your knees soft as you forward fold or not allow your shoulders to sink lower than your elbows in "Chaturanga."

Mountain pose is your blueprint.  Heels under sit bones.  Shoulders back and down.  Lift your chin to be parallel to the floor and pull it back into your natural cervical curve alignment.  Feet straight forward as you line up your knees with your second and third toe and pinky toes parallel with the sides of the mat. Chest follows your hip bones (ASIS - anterior superior iliac spine).  Core strong as your tailbone lengthens.

• Balance poses use Mountain pose.
• Warrior I and III use Mountain pose.
• Lunge pose uses Mountain pose.
• Twists start with Mountain pose as you lengthen on the inhale before you exhale and move.
• Savasana or Final Relaxation pose uses Mountain pose on the back.

Lead with your hips as you forward fold and contract your abdominals as you exhale.

Do not round your spine unless your abdominals are contracted, and it is the last part of a forward fold.  Tall spine, inhale; engage abs and fold, exhale.  The fold is active then passive and only rounds (if at all) after the effort is over.  

Sage Rountree says, "In any forward-folding motion, the fold or break point must happen from the hips-the entire pelvis angles forward, so that the back remains a long, integral unit."  

Back issue people are always one knee folded, and one knee straight (or one leg).

Breathe.  If you are not breathing, you are not doing yoga.  Exhale to the same count or longer than you inhale.

Can't get to the class?  Use this workout...

Incorporate these 15 yoga movements and example poses into your run, your saddle time on the bike, your walk, or your workout.  

1. Flexion and extension (cow/cat)*
2. Side body long (half moon reach)*
3. Twist with caution and props (seated, standing, or supine twist - thread the needle)*
4. Balance (tree or eagle)
5. Quad strength (chair)
6. Arm strength (crane)
7. Hamstring flexibility (triangle with upper arm reaching)
8. Back strength (locust with wide legs or strap around thighs)
9. Core strength (dolphin plank - yes, lift your thighs as you lengthen your tailbone to your heels)
10. Inner thigh strength (twisted triangle)
11. Hip opening (warrior two)
12. Quad stretch (kneeling lunge with back foot in hand; knee on blanket)
13. Shoulder stretch (clock face pose at the wall)
14. Back health (use bridge pose with a block under sacrum)
15. Relax, refresh, and rejuvenate (reclined cobbler's pose with small bolster, strap, blocks)

*Six movements of the spine are necessary for every day back health.

Nature Walks Soothe the Soul!

Have you ever just felt all frustrated, closed up, and confined?  Try going outside for a nature walk with contemplation and meditation.  You will be amazed at how much better you will feel.  This morning I went on a run with my daughter.  She is the mother of three precious children, a busy working mom, and a wonderful person. Sometimes we forget how precious the moments that we spend with our children truly are.  I have seen so many moms and daughters or dads and sons practice yoga together.  It is so exciting to see the togetherness yoga builds.  My advice?  Put up the technology and just go outside with your kids.  Just "be!" Do yoga, go for a run, take a nature walk, or just sit outside.  "For one minute walk outside, stand there in silence, look up at the sky, and contemplate how amazing life is."

It's All About the Journey; Not the Destination! Come Journey with us!

A heart-centered yoga can open us to the experience of joy. Relishing inner contentment, we can more fully experience delight in each moment. Immersed in equanimity, our people can more lovingly bring our hearts' wisdom and light to the larger contours of our lives. Honoring the body, mind, and spirit, we have the opportunity to deepen our reverence for the Source of joy and align our hearts more fully with God.

Our daily lives in the world may not always fully support us in our feelings of joy, which can then seem dissipated, deflected and smothered. This is one reason why the practice of yoga can be so important and helpful. In this time of quiet, mindful movement, and simplicity, we focus on breathing practice, yoga postures, and final relaxation that refresh us as they open us to the stillness of inner tranquility.

Come open your heart with us today on Wednesday at noon, 5:30 p.m., and 6:40 p.m.

*****

How to Meditate:

1. Choose a quiet place.  It can be anywhere.  Outside is very nice, and it is my favorite spot.
2. Use a timer on your watch or phone.  Set for 5 minutes.
3. Sit, walk, or lay - your choice.  Different ways appeal to different personalities.
4. Stillness is the key.  Still your eyes, still your mind, and still your noise level.
5. Use your inhalation and exhalation to improve your meditative mind set.
6. Breathe in a word; breathe out a word.  Your word is your mantra.  
7. Equanimity means a place of equal balance where you are not upset by the fluctuations of life.  Using the breath and a mantra helps.
8. When, and not if, your mind becomes distracted by a thought, gently bring it back to your word or phrase.  This is not the fallacy of the empty mind that people assume is meditation.
9. I treat unwelcome thoughts like phone calls and doorbells for advertising. "No, thank you" and hang up.
10. Do it regularly.  Increase the time if possible, but do not try too hard and then neglect altogether.

*****

No levels on classes; just speed, hard, or soft.  Think of it as a vehicle for movement! 

 

Speedy Sports Cars:

5:30 p.m.  Monday, Wednesday, Friday

7:30 a.m.  Saturday

2:30 p.m.  Sunday

4:00 p.m.  Tuesday and Thursday

Luxury Cars Slow:

12:00 p.m.  Tuesday and Thursday

6:40 p.m.  Monday and Wednesday

4:00 p.m.  Sunday

Hard Hat Work Truck:

5:30 a.m.  Monday, Tuesday, Wednesday, Thursday, Friday

9:00 a.m.  Saturday

12:00 p.m.  Monday, Wednesday, Friday

Soft Pedaling Hybrid:

6:00 p.m.  Tuesday and Thursday

Manly Mustang:

12:00 p.m.  Saturday

Trikes and Bikes:

10:30 a.m.  Saturday for Tweens and Teens - starts this week, but can be joined at any time during the six weeks (Cost of course is $42.00)

Thanks for journeying with us!

Namaste'

Jeanne K

Tuesday mornings with Micah at 10:30 a.m. begins in September!  Join her the day after Labor Day on September 3rd for a yoga practice for all levels.

www.tranquilityyogastudio.com