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Cheryl Thomas, RYT
www.cherylthomas.com yoga@cherylthomas.com 415-308-3377 |
Do you find it difficult, painful and frustrating to start a yoga class with a passive stretch (sometimes supta virasana or a strong chest opener on blocks)? What about a challenging pose like a handstand or a 6-minute downward dog?. I'm always cranky when this happens, especially if it's in the morning. Maybe you've noticed how much more open your hamstrings are in an evening class.
There are two types of movement--static (holding poses) and dynamic (active movement). When you're starting an activity, dynamic movement is preferable to passive (static). It's helpful to use active movement to warm up the muscles and move the joints that are going to be used in your activity. If you're going to run, spend time walking, then slow jogging.
Why do we warm up? A proper warm-up increases blood flow to the working muscles, which translates to better performance and lower injury rate. Among other things, the muscles get warmer, body temperature rises, blood temperature rises (as does the cooling mechanism) and there is improved range of motion.
For some of us this is not news. It's been known for some time that stretching before your activity is not beneficial and can even add to injury. A new study published this month looked at weight lifters and concluded that those that stretched first found themselves "weaker" and "woblier". Static stretches reduced strength in the stretched muscle by almost 5.5%.
Given this information, what do we yogis do? Move--hula, swing, undulate. Do some type of active movement (not just stretches) that is going to support your practice. Move your spine in all directions--forward, back, side/side and top to bottom. Roll your wrists. Do
sun salutations (surya namaskar in Sanskrit). You often see them at the beginning of classes and there are many variations of them. Done with an ujjayi breath and enough repetitions, you will find the body nice and toasty and ready for your practice. The rule of thumb (at least Ann Austin's thumb) is to heat the body to the point of sweating ("dewey" for women). Ann even may do a sweat check and add more sun salutations until everyone is a bit "moist".
If you attend the class that often begins with a strong, static stretch, get to class early and do some movement. You'll feel better and your tight hamstrings will thank you. Want to read some of my previous articles? You can do it here. Enjoy.
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Did You Know?
The Self-Massage/Restorative Yoga Gathering at Yoga on Center has a date! You'll find rest and pampering on April 27 from 3-5:30. See below for the goods.
Yay, Guerneville has a yoga studio, Riverbed Yoga. Yes, a real one, props and all. You'll find Ashtangi, Richard Koman, there on Sunday. Here's their beautiful website. And, Rachel Lanzerotti will be offering Yoga for a Healthy Spine workshop on June 22. Jim and Gary love the Thurs. evening class which includes 30 minutes of yoga nidra.
It's Spring Cleaning Time!! Start purging your Yoga clothes, gathering your old mats, DVDs and yoga books. We'll hang out and swap and shop at at Alive Yoga on May 5. See below for more details.
Sardinia, Italy, anyone? Yoga and career coaching retreat? My dear friend, Shannon Houde, will be offering the coaching at a beautiful place in early September. Learn more here.
Did you miss your "spa day" at Solage last month? Better get it on your calendar. The always awesome, Anne O'Brien, will offer an all-levels yoga class from 11-1, AND you get to hang out all day at one of the fanciest, hoity toity spas in Calistoga. It's Friday, May 10.
Get boat loads of yoga information and lots of free downloads from YogaU online. Really, tons. It's a great resource for teachers and students. There's one NOW, Free,
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 The Grim Reaper - Monsanto
Already hate Monsanto? Want to become angry, frustrated and scared about some of the environmental tragedies caused by Monsanto. Elephant Journal has it all here in their piece entitled Monsanto :The Most Evil Company in the Universe. Read it here. |
 Yoga Clothing Swap & Sale
It's Spring Cleaning Time! You know you have a few gently worn yoga tops or pants that someone else could enjoy. Or, are you in the needs of some new togs, but don't want to pay the killer $95 for a pair of pants? Do you have some spare yoga DVDs, books, mats or props hanging around.
Join your fellow yogis and friends at Liz Levy's new studio, Alive Yoga. Drop-off time for clothing and items is Saturday, May 4, from 3-5 p.m. Or, make arrangements with me, Cheryl, at cheryl@cherylthomas.com. Don't have anything to share? No worries. Come anyway and hang-out and share your good energy. There will be snacks and live music!
AND, Westside Yoga Studio will be bringing some of their NEW clothes on sale. Do you have something that you'd like to offer the group? If so, let me know.
Yoga Teachers and Studio Owners: We will be raising money for The Ceres Project ( www.ceresproject.org). Would you be willing to donate 5 to 10 yoga classes? We will sell these classes for $5 each. This will be a great opportunity to offer your classes and raise money for The Ceres Project.
Here's the info:
Sunday, May 5, 11 to 1 p.m.
Alive Yoga Studio, 972 Gravenstein Highway (Near Starbucks), Sebastopol
Suggested Donation: $5
Profits will be donated to The Ceres Project
Leftover items will be donated to The Living Room, a daytime drop-in center for homeless and at-risk women and their children.
Share this with your friends. The more the merrier. Ask for a flyer to give to friends, link to your blog or website or post around town! |
Greater Good has researched based advice on being healthy, happy and fulfilled in life. Here's a clip from their latest article.
New research shows that experiencing awe can make us feel more satisfied with our lives, more patient, more willing to help others, and -- importantly, in our crazy busy lives -- as though we have time to spare.
Awe is one of those quiet positive emotions we don't tend to think much about. Researchers describe it as that "feeling we get when we come across something so strikingly vast in number, scope, or complexity that it alters the way we understand the world," as Stacey Kennelly explains.
Read the entire article here.
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 Pamper Yourself - Self-Massage and Restorative Yoga
Liz Levy, yoga teacher and massage therapist extraordinaire, and I will be offering 2 1/2 hours of self-care and yumminess. Liz will lead us in self-massage, freeing up those tight spots. Then we'll spend 90 minutes in restful, luxurious, restorative poses. You'll leave rested and rejuvenated. Go here for our flyer. Date: Saturday, April 27, 2013
Time: 3:00 - 5:30
Register with Yoga on Center. See you there!
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Just Walk
Yes, walking will do it. It's easy on the body and gets you outdoors (hopefully). It's all you really need for cardiovascular health. I know, you think running would give you more health benefits than walking, but a new study says not so.
"The more the runners ran and the walkers walked, the better off they were in health benefits. If the amount of energy expended was the same between the two groups, then the health benefits were comparable,"
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 The Exceptional Mr. Finley Many of your already know Mr. Finley.
Some people call him a Minpin, some a Chipin, (cross between a chihuahua
and mini-pincher) and others are sure he's a Deer Chihuahua, but we call this little love, Mister Finley.
Mr. Finley was dumped on the street and thankfully found by my friend. I've been fostering him for 2 months, but it's time for Mr. Finley to find his forever home. He's well socialized around other dogs, people and children. Mr. Finley is an exceptional dog--loving, attentive, smart, clean, playful and non-destructive. He's neutered and had his shots. He's around 7.5 lbs with a very silky brown coat, just like mink. He is fully grown, according to his vet, and around one year old.
He's got tons of great attributes besides being a very handsome boy. Just ask and I'll send you more on Mr. F. |
Daily Dharma - Tricycle Magazine
April12, 2013
Simple Practice
It's definitely the case that we can practice at any given moment. We can always try a little more to be kind, to be compassionate and be careful about what we do and say.
-- - Chökyi Nyima Rinpoche, "Keeping a Good Heart"
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Be Happy on Friday's
Instead of shots of tequila and fried artichoke hearts, spend your Friday happy hour moving and grooving at an
most-levels vinyasa flow class.
On Friday's from 4:30 - 6:00, we'll end each week with an energetic vinyasa flow class. Through building heat from the inside, we'll strip out the stress hormones from the day. A long rest at the end of class will reset our nervous system and prepare us for our weekend.
You'll be done at 6:00!! That'll leave plenty of time for dinner with friends, a movie or a relaxing evening with your pooch. Or, maybe a Chia filled Kombucha or that 100% agave margarita!
NOTE: Once a month the time changes to 5:30 - 7:00 to accommodate teacher training.
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Get Your Girlfriends Together
It's fun to get friends together. Treat your friends to Yoga and Tea rather than Food and Booze. Inviting friends to come together for a Gentle or Restorative Yoga class is a perfect way to enjoy each other's company and do something good for yourselves. Many yoga parties end with tea or champagne and some munchies. Your friends will thank you!
Please call on me if I can help you book a private yoga class or answer any questions. I can be reached at cheryl@cherylthomas.com.
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Schedule of Upcoming Classes
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