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Sunday, May 21, 2017

Tip of the Week: Deepen Your Spine Twist

(Photo and info from We Are Yoga)


Set up for Spine Twist: 


  • Bend left leg on floor until left heel meets side of right buttock; Bend right knee to bring right leg up and over left leg; Line right heel up to touch left knee
  • Ensure that left knee and both buttocks stay on floor throughout pose
  • Line right hand up behind back near tailbone to keep body weight forward and lifted throughout pose
  • Inhale while stretching left arm up alongside left ear
  • Exhale while drawing left arm over right knee to firmly hold left kneecap
  • Inhale while lifting spine
  • Exhale while turning head over right shoulder, and twist shoulders and torso toward right

  • To Deepen the Twist: 


  • Press left elbow into right knee; Reach right hand behind your back all the way around to hold left thigh or hip.
  • Begin this posture with a deep inhale and as you twist your spine exhale all the way down into your lower abdomen. This will help compress your internal organs, deepen your spine twist and strengthen your lower abs. Maintain an even breath while holding the posture.
  • (NOTE: Keep abdominal muscles engaged to support spine, and use core strength to avoid twisting from a rounded, unsupported spine.)
  • As you twist, think of lifting up
  • Lift abdomen out of pelvis, and lift upper body up toward ceiling
  • Work shoulders down and away from ears
  • Breathe, hold pose for 20 seconds, and unwind out of pose
  • Repeat this pose on your left side by twisting to your left
  • Wednesday, May 10, 2017

    Tip of the Week: Feeling Nauseous or Dizzy in Class?





    Feeling really exhausted after class, or nauseous and dizzy during class? According to the official Bikram Yoga website:

     It is not unusual to feel nauseous or dizzy during your first class.  Practicing yoga in a heated room reveals to us our present condition, and inspires us take much better care of ourselves.
    Usually the problem is that we do not drink enough water for daily living, let alone for exercising in a heated room. Nutritionists tell us that we need 64-80 ounces of water a day to help the body function properly.

    In the heated yoga room, your body needs adequate fund of water to allow perspiration to release heat from the body as you practice. So we estimate you need another 64-80 ounces (sometime during the day) to allow for your 90 minutes in the room.  Once you are drinking enough water your body will tolerate the heat better and you will actually enjoy the heat.

    If you feel disoriented or like you need a good nap after your first few classes, this is likely because your body has begun to cleanse itself as a result of the yoga practice. Don't be scared. After the first few classes this sensation will pass. The more you can relax as you give your 110% honest effort during class, the more energized you will feel throughout the class and throughout the rest of your day.

    Natasha Lee, one of our readers, also suggested: "Hello, I am the executive director of a nutrition company. I was reading on your website that some students can feel sick to their stomach and dizzy during the class. The recommendation is to drink water.

    This is incomplete.  Those are specific symptoms of salt and potassium depletion and can easily be remedied by taking salt and potassium tablets before class. The centers should have this available. The uncomfortable feelings one experiences in a sauna or heated room can be avoided completely by simply taking these minerals.

    Sea salt and potassium are the least expensive of all minerals and can be obtained anywhere.
    Nausea, headaches, all of this can be avoided with these 2 minerals." 
      In addition, it's also a good idea not to eat anything 1-2 hours before class.  Also remember to listen to your body during class, and if at any time you feel you need to lay or sit on your mat because you are too nauseous or dizzy, you are welcome to. 

    Monday, May 1, 2017

    Tip of the Week: Month Long YOGA 101


    We learn so much in class, but there are always new things to be learned to deepen our yoga practice and enhance our understanding of it. The Brand New Beginners Course is created to help you feel more comfortable and competent with your yoga practice and your time spent in the yoga studio. The course is for the beginning student or intermediate student that would like to deepen their understanding of this ancient healing art.  After your first class you will feel challenged, supported, relaxed, and energized.

    It's a great time to get detailed answers to your questions. Course will cover benefits of each posture, modifications for injury, common misalignments, what creates imbalance, and how to create balance both mentally and physically through a disciplined yoga practice.

    Our month long YOGA 101 course in May starts Tuesday, May 9th.

    Course includes: 5 Brand New Beginner Workshops, and unlimited yoga for the month. 
                       Time: Tuesday nights 6:00 - 7:30 p.m.
                        Cost: $150
           Pre-Register: Contact Chris @ 610-420-9642  or yogichris@me.com.  Space is limited to 25 Students.
    Let us know if you have any suggestions or questions!
    CLIENT TESTIMONIAL:
    Very experienced and careful teacher giving beginners’ orientation and teaching poses used in the Bikram program. 
    Chris takes you through each pose slowly and carefully explaining the benefits and purpose of each.  This is a very valuable teaching experience.   
    There is plenty of opportunity for questions and he is willing to discusses the spiritual/mental thing about yoga too.  He also teaches modifications or alternative poses for folk with injuries or limits.  It is quite a lucky thing that he is willing to offer this class.  
    ~ Fellow Bikram Yogi