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YogaXoga Newsletter
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March 2010
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Greetings!
Ah.....spring! It felt like we would never get here, huh? This year more than past years, spring has never felt so good....warm sun, a little rain, birds chirping and thankfully just one layer of clothes instead of three...
In this month's newsletter, you'll find:
- Poses to Calm You: learn how to slow down your breathing, calm anxious thoughts and find relief in stressful situations.
- Happenings with YogaXoga: New Resources page on YogaXoga.com and a new room location for our Lenexa class.
- The latest YogaXoga Blog posts and Wellness Junkie Blog posts including Yoga for Golf, Emotions after Yoga Class and more.
Are you looking for a past newsletter? We now have a newsletter archive page where you can access past newsletters for your reference.
March Special: Become a fan of YogaXoga on Facebook or for current fans: post a comment on our page and save $5 off your next 6 or 10 class pass.
Enjoy and be well,
Heidi Valenzuela, RYT
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Yoga Poses to Calm You
First Thing in the Morning...
Maybe you're not stressed first thing in the morning, but sometimes that's when my mind begins to go down the list of things I need to do, think about or conquer that day. Here are some ideas:
Breathing: Before you start to cycle through everything on your plate for the day, close your eyes and find that deep breath that fills your lungs from the bottom up. As you exhale, slowly release your breath. Repeat 4-6 times.
Morning Flow: From all 4's, start with Cat & Cow stretches, gently arching and rounding your back. Walk your hands out farther in front of you, and shift the hips forward for Modified Plank. Exhale back to Child's Pose. Continue this flow: Modified Plank to Child's Pose for 4-6 breaths.
Note: when we fold forward in poses like child's pose, forward fold we calm the nervous system and relieve stress and anxiety.
During those anxious & stressful moments...
When we're in that stressful, heart's racing moment, find a place where you can be by yourself and take a few moments to regain composure and calm down. Then:
2:1 Breathing: Focus on your breath, noticing each inhale and each exhale. As your breathing starts to slow down, focus on lengthening your exhale. Over time, you can work to double the length of your exhale. When we focus on our exhales, it creates a calming effect in the body.
Forward Fold: You can do this pose standing or seated in a chair. If standing, bend your knees and gently fold forward so that you upper body dangles toward the floor. Feet can be hip width apart or slightly wider. Release any tension in your head, neck and shoulders. Stay here and breathe for 3-5 breaths. With each exhale, allowing any tension in your body to release.
If seated, move to the front edge of your chair with your feet on the floor and fold forward, letting your upper body rest on the tops of your legs and dangle towards the floor.
When you're ready, slowly ease back up to a vertical position.
Before you go to bed....
If I've had a stressful day, it's difficult for my mind to turn down to go to bed. I seem to be recounting the day or thinking about tomorrow. Try these to calm down at the end of your day:
Practice Mindfulness: As you're getting ready for bed and going through your nightly routine, try to focus only on what you're doing. As your mind might start to wander or go to a different topic, just acknowledge that thought and bring your mind back to the present. If it's something you're concerned about forgetting, jot it down on a notepad so that your mind can let it go.
Legs Up in a Chair: This is one of my favorite poses at the end of my day. Sit on the floor near the seat of a chair or an ottoman. Lie down on your back and lift your legs (from the knees down) to rest in the chair. Be sure and draw your shoulders down from your ears and make sure your back feels supported by the floor. Practice your 3-part breathing or 2:1 breathing as you rest here. Stay as long as you are comfortable in this pose. (Make sure this is the last thing you do before bed - that way, you can gently roll to one side and ease right into bed).
For more on yoga before bed, check out these blog posts:
Yoga Stretches Before Bed
Yoga Before Bed: Mild Inversions to Aid Sleep
More Yoga before Bed: Breathing, Neck/Shoulders and Hip Stretches
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YogaXoga News:
We've added a Resources page to our YogaXoga website. Here you'll find resources on where to find yoga teachers across the country, our favorite yoga supplies and apparel companies, health and wellness practitioners and information, along with other things we just wanted to share.
New Students:
Your 1st 2 Classes for $12
good at any YogaXoga Community Class
Lenexa 7:15 Thursday Class: We're moving to the new education building at Lenexa Methodist. Park in the west lot and enter the new bldg. Take the first door on the right and head upstairs. We're in Room E205.
Current YogaXoga ScheduleDon't see a convenient class for you? We have available day & evening times for private or small group classes at your home or arranged location. Call or email to discuss available times and rates. If you're splitting the cost with a couple of friends, this can be a very affordable option!*************************************************
Demystified Yoga for Golf - Coming to a golf course near you... Did you know that yoga can greatly benefit your golf game? Yoga offers many benefits for the golfer:
YogaXoga is currently teaching Yoga for Golf at Blue Hills Country Club and has a class in the works for Milburn Country Club. If you'd like to bring a golf-specific yoga class to a club near you, send us a note with your club contact: info@yogaxoga.com. |
YogaXoga Girl's Blog & Social Media
Check out some of our recent YogaXoga blog posts:
Join YogaXoga on Facebook (In March, save $5 on your next class pass when you become a fan or add a comment on our Facebook page)
Follow YogaXoga on TwitterFrom our sister blog
Wellness Junkie:
www.wellnessjunkie.wordpress.com Each week, we try out a health & wellness service or product and tell you all about it. If you have ideas on things you'd like me to try, email me.
Here are some of my recent adventures: Coming in March & April: TrimBands, WheatGrass & Cordyceps
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YogaXoga DVDs
Are you wanting to incorporate more yoga into your week? YogaXoga's Demystified Yoga, Vol. 2 is a great complement to your weekly yoga class. With three 20-minute classes focused on Neck & Shoulders, Lower Back and Before Bed, plus helpful hints on breathing techniques for stress relief & better sleep, it's a great way to sprinkle more yoga and relaxation into your week. $19.95 (or get both Volumes 1 & 2 for $29.95 on yogaxoga.com)
YogaXoga Demystified Yoga Volumes 1 and 2 are available:
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