Partner Yoga Workshop
with Elizabeth Drapela
Just Breathe Yoga
March 9, 2019 2:30-4:30 pm
Two things that help you live a longer, healthier and happier life are--connecting with others and having fun. Partner Yoga helps you do both!
Learn to deepen your yoga poses and connections with others.
Gain a deeper understanding of postures through breath, communication, trust, and play and develop sensitivity to one another’s flexibility, strength and power.
You and your partner will help each other to relax physical, mental, and emotional tensions.
No previous yoga experience; bring a friend, a loved one, a sibling, or a neighbor. This isn't a ‘couples’ workshop so you can come on your own. We will match you with a partner.
$40/pair or $20/individual and we'll pair you up.
This workshop is open to all levels and not just for couples.
Partner Yoga postures are mutually beneficial and so much fun!
To register, email or call Jeriann
If you are intimidated by the thoughts of yoga, worried that everyone in the class will be younger and more flexible than you--you are in for a surprise. Yoga, especially at Just Breathe Yoga, is for EVERY body. Come and try a class, you will find people of all ages and abilities, working together in a welcoming environment. I am sixty and after 10 years of regular practice (at least twice a week) I am convinced that yoga is the fountain of youth. But if you are still a little apprehensive here is a chair yoga session to get you limbered up and build your confidence.
Remember, you are not stiff and sore because you are old--you just feel old because you are stiff and sore. Get up and get moving, if you have time for FaceBook, you have time for yoga.
Chair Yoga Sequence
Mountain spine. Sitting to the front of your chair inhale the shoulders up and back, aligned with the hips. Hands resting on thighs. Ears over shoulders.
Pranayama. Inhale and exhale smoothly, through the nose. Focus on the movement of air at the tips of nostrils. Count the length of your inhale, now exhale to the same count. Practice for 3 min.
Golden bubble. Inhale the arms above the head, breathing in light and energy.
Exhale, lowering the arms, releasing stress, tension and distractions. 10x
Neck. Exhale chin towards chest, inhale to center. Exhale right ear toward right shoulder, inhale to center. Exhale left ear toward left shoulder. Repeat.
Seated Forward fold. Moving to the front of the chair, adjust legs and exhale lowering your spine onto your lap, underarms resting on thighs. Rest. Breathe. Lengthen the spine. Inhale neck up, arching up from the spine to a comfortable level, just looking up, lower, rest. Repeat.
Cat/cow. Place hands on knees. On the exhale, lower chin towards chest and round the spine back towards the back of the chair. Arching like a cat. On the inhale, reverse the arch, now offering the heart forward and lifting the chin and looking up. Repeat.
Seated Spinal Twist. Lift the left knee and grab it with the right hand, twist the upper body to the left grabbing the back of the chair to complete the twist. Repeat on the opposite side, changing hands and feet. Repeat.
Seated Pigeon. Cross the right leg over the left knee. Grab the top of the foot and press the flesh above the right knee with the right hand down for a good stretch as you exhale. Release and repeat. Change legs and hands and repeat on the other side.
Sitting squat. Open the legs to a wide squat-like pose. On the exhale, hinge forward with a flat back placing forearms on the thighs. Continue breathing, pressing outward against the thighs to deepen the stretch. Hinge deeper as well, keeping the head inline with the spine. Release and repeat.
Twist with crossed legs. Cross the right leg over the left, grab just above the knee and twist to the right. Release. Change legs and repeat on the other side.
Wide legged shoulder press. Open the legs as wide as comfortable and place the hands on the thighs, elbows outward supporting the upper body. On the exhale dip the right shoulder down and towards the center, allowing the body to twist. Inhale up to center and repeat on the other side. Repeat.
Tricep stretch with head turns. Lift the right arm up, bending the elbow all the palm to lower to the back of the neck or collar. Using the left hand, apply gentle pressure just below the elbow to push the right arm back, creating a good stretch on the tricep. Lower the left arm and let the fingers of the right hand find the left ear, turning the head to look over the left shoulder. Change arms and repeat on the other side.
Chair backbend. Move towards the back of the chair until the shoulder blades can touch the back of the chair. Lace the fingers together and place the hands on the back of the head. Exhale and lower the chin toward the chest, opening the back of the neck. Rest here. Inhale to center. Inhale to mountain spine and on the exhale, look up, allowing the hands to support the head. Let the shoulders lean into the back of the chair as you arch back. Find a gentle arched stretch. Inhale to bring the gaze down and lower yourself into neutral. Repeat.
Special Solstice Celebration Week Classes
Solstice Chakra Tune-Up Yoga
Rev up and get your chakra energies working from head to toe.
Monday, Dec 17
Tuesday, Dec 18
Solstice Chakra Clearing Yoga
Cure your psychic hangover. Move and breathe through the chakras with mindfulness, letting go of excess stress and negativity.
Wednesday, Dec 19
Thursday, Dec 20
All classes will be held at the regular times but will feature chakra work.
The yogis believe that we have hundreds of chakras, or energy centers, throughout our bodies. There are seven main chakras or centers of energy that start at the tail bone and run up the center of the spine in the shusumna channel. Energy gets "stuck" in this channel and we may become "stuck" as well, physically or even psychically. Blocked energy manifests physically in various illnesses and malfunctions. For example if your navel chakra is blocked you might experience indigestion and tummy aches. Often this blocked energy is related to or directly caused by a deeper psychological cause. If you are not dealing with stress and emotional in-balance this energy may become "stuck" in your abdomen causing feelings of anxiety which often translates to upset tummies and other gastro-intestinal issues.
Relieving stress through physical movement and deep breathing are the first steps, this allows you to unwind so you can begin to focus on what is really happening within. Thinking about what you are really feeling and then defining the root cause of the problem is next. Exploring the reasons for undue stress and anxiety are key to unlocking this energy. Releasing pent up emotions and letting go of repetitive ineffective behavior can free up and unblock your energy. Releasing unproductive, negative patterns of behavior will then help to alleviate your psychic hangover and allow your body to heal.
I just finished a two day introduction to Thai Yoga Massage with Elizabeth Drapela and am offering a three session extension at Just Breathe Yoga Studio, Friday evenings, first class Nov. 2. Thai Yoga Massage is a technique that includes a combination of gentle rocking, passive stretching, compression, soft tissue manipulation and energy balancing. We will review and practice the routine we learned with Elizabeth and Hope and delve deeper into partner yoga, adding some new tricks and extending your repertoire.
Thai Yoga Massage is known as "lazy man's yoga" meaning that you experience the benefits of a yoga session without as much physical effort. Your partner lengthens and stretches your muscles and stimulates circulation while you relax deeper into the work...until it is your turn to work your partner! (Working with a partner is fun and very satisfying. I find much deeper stretches when working with a partner.)
No experience is necessary because we will review everything we learned with Elizabeth and Hope. Come alone or bring a friend.
Nov. 2, 9 & 16
Friday evenings, 7-8 pm
3 sessions, $20
Click here to pay online. This link will send you to my email, simply write Thai Massage and I will send you an invoice that you can pay with a credit card.
Fall is right around the corner, I can feel it, so I've decided to kick start the fall season by celebrating the last official summer vacation day with a stacation. Stacations are not a new thing but it's a new thing for me. I love travel but know that it can be very stressful so I am taking Labor Day off and creating a yoga retreat for myself. If you have the day off and are at liberty, why not send everyone off to the parade and fair and take a day for yourself.
Here's the plan:
*Unplug--no screens today, no texting or internet, not even business or work related.
*Rise with the sun and begin the day outside, maybe a walk or a cup of tea on the deck.
*Do yoga--I will be in the studio teaching, if you want to join me from 8-9 am.
*Eat only fresh food, easily prepared, nothing from a box or anything with preservatives. Feed the body and the soul.
*Fully hydrate--drink lots of water, sparkling water, teas and juice.
*Do something creative--paint, write, design, play.
*Have a home spa treatment. (Masks are huge right now, they are inexpensive and scrumptious. I've done two facial masks and one for my feet. Fabulous!)
*Spend time with a loved one.
*Watch the sun set.
*Go to bed early.
If you plan a stacation retreat, please tell me about it and share it here and/or on our FaceBook page.
Yogi, instructor, seeker