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YogaXoga Newsletter
| June 2010
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Greetings!
Hello! I hope you are enjoying your summer so far...
In this month's newsletter, you'll find:
- Yoga after Yardwork - stretches for you to do after that day of bending, lifting and working around the yard.
- Buy YogaXoga Class Passes Online: You can now purchase your class passes online - no need to bring cash or checkbook to class. We'll have your class pass ready for you at your next class.
- YogaXoga KC Happenings: Introducing our YogaXoga teacher trainees and class specific announcements for Old Mission and Covenant (see below).
- YogaXoga Blog posts on Yoga for Anger, Breathing Basics and more.
- Wellness Junkie Blog posts on Boot Camp Fitness and our Spinach & Beet Salad Recipe.
Are you looking for a past newsletter?We now have a newsletter archive page where you can access past newsletters for your reference.
Enjoy and be well,
Heidi Valenzuela, RYT
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Yoga After Yard Work
 Many of us have home projects this time of year - whether it's your seasonal gardening or creating something new in your outdoor space, it all takes work. And it can take its toll on your body. Here are a few stretches for you to enjoy after your hard day's work in the yard or around the house.
Standing:
Mountain - Stand tall with your body aligned: shoulders over hips, ears over collar bones. Take several deep breaths.
Standing Cat & Cow - Adjust your feet to be parallel and slightly wider than your hips. Inhale opening your arms out in front of you and gently arching the back, lifting the chest. Exhale to reverse that movement and round the spine, chin towards the chest. Repeat 6-8 times.
Sunflowers - In the same stance, turn the feet out slightly. Inhale and lift the arms overhead. Exhale and lower the arms while bending into the knees. Be sure and keep the knees bending in the same direction as the toes.
Warrior 1 & Pyramid - From Mountain Pose, step back with the right foot for Warrior 1. Keep your hips forward, with the toes of the right foot slightly turned out. Lift arms overhead or leave them at your hips, and bend into the left knee. Hold for 3-5 breaths, lifting out of the lower back. Shorten your stance and turn both sets of toes forward. Straighten the left knee and hinge forward at the hips, stretching your left hamstring. Hold for 3-5 breaths and reverse these two poses with the left foot back. Gentle option: You can do the same foot placement of these poses with your hands resting on the back of a chair or on a table. As you hinge forward, continue to have your hands on the chair or table for a gentle shoulder stretch.
On the Floor:
Downward Dog: From all 4's, walk your hands out about a hand's length ahead of your shoulders, curl your toes and lift the hips up for Downward Dog.
 Bicycle your heels slowly for 4-6 breaths to stretch behind the legs. Lift one leg off the mat, keeping the hips square toward the floor. Hold for 3 breaths and switch, lifting the other side. Rest back to Child's Pose for 4-6 breaths.
Gentle option: Place your hands on a countertop or table and walk back so that you are making an "L" shape with your body. Let your feet be hip width apart and feel that your ears are right by your biceps. Draw the shoulders down and gaze straight down at the floor and not back at your feet. Hold the pose for 3-5 breaths and slowly walk towards the table to stand back up.
 Stretch your arms overhead in child's pose, starfish fingers, shoulder width apart. As you inhale, lift forward so that your hips are ahead of your knees in Modified Plank. You can stay here or allow the hips to relax forward in Modified Upward Facing Dog. Try to draw the shoulders down from your ears and lift/engage your core muscles. Continue to move with your breath. Exhale into Child's Pose. Inhale up to Modified Plank or Up Dog. Continue 4-6 times and rest in Child's Pose.
Knees to Chest - From Child's Pose, roll over unto your back and draw your knees toward your chest. Rock a bit side to side or hold here and breathe. Allow the knees to open and the soles of your feet to face the ceiling for Happy Baby. Hold on either behind your thighs or at the soles of your feet and draw the legs toward you. Allow your back to feel supported by the floor. Hold for 4-6 breaths and return to Knees to Chest.
Recline Twist - Place your feet back on the floor with legs bent and draw your arms out to a "T". As you exhale, allow your legs to rest over to the right side, letting the shoulders relax and sink to the floor. After 6-8 breaths, gently move back to center and reverse your twist to the left side.
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YogaXoga KC Happenings:
Introducing YogaXoga Trainees
You may see some new faces at class this summer...Sally King, Kate Ranstrom and Kathy White have gone or are going through both YogaFit and YogaXoga teacher training to begin teaching classes. As part of their training, you may see them observing and co-teaching classes with me this summer. And this fall, we're planning to expand YogaXoga classes to Lee's Summit and the Northland - Stay tuned!
New Students (or if we haven't seen you for awhile - you can be NEW again):
Your 1st 2 Classes are $12 - good at any YogaXoga Community Class.
Class passes start at $55 for 6 classes, $80 for 10 classes. If you'd like to pay with a credit card, follow this LINK.
We offer weekly community classes in Mission, Lenexa and Leawood, KS. Check our schedule for class days & times: Current YogaXoga Schedule
YogaXoga Class Announcements:
Old Mission Classes: On July 6th only, we're meeting at the Irene B. French Merriam Community Center for both the 8:30 a.m. and the 7:50 p.m. classes. MAP/DIRECTIONS
Old Mission 8:30 a.m.: We're meeting in The Ark room this summer.
Covenant Chapel 9:30 a.m. class: We're back in the Middle School Room just for June 18th.
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Recent YogaXoga Blog Posts:  
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: Are you a wellness junkie too? We're looking for guest bloggers! Try a new wellness product or alternative therapy and write about your experience. Send your guest blog post to info@yogaxoga.com.
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