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This busy time of year is often filled with as much stress and anxiety (don't forget to breathe!), as it is filled with goodwill and joy. Even more reason for us to stop and appreciate what's really important this season - the people in our lives, the memories we'll make and the connections we share. We're connected in spirit to all of you, our clients and friends, and wish you many blessings this season and in the coming year.
What better way to start the new year than with a yoga class. We've added SEVEN more yoga classes to our schedule and dropped our prices so you're sure to find a time that works for you. And Jerry Whitten has a new tai chi and tang soo do karate class schedule starting Jan. 6.
We're partnering with Meg Eginton, movement therapist and educator, to present a workshop to help you Move Smarter, Feel More. Meg created the Eginton Alignment Daily Dozen and other exercises that stretch and realign the muscles. If you want to learn to realign your body, move easier and feel better this 2-1/2 hour workshop is an awesome opportunity you won't want to miss!
Need a gift for that hard-to-buy for person on your list? We have lots of ideas for you here. And don't forget about gift certificates for a service or class - yoga, tai chi or capoeira.
Yoga Teacher Training in 2014, staff news, and Hero, a classic seated yoga posture are all in this month's newsletter.
We offer a wide variety of classes and times. Check out our calendar to find something that fits into your schedule or service a to give you a pick-me-up.
Namasté,
Theresa Franklin, NCTMB, LMT, RYT, CMT
Olivia Kelly, NCTMB, LMT
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Move Smarter, Feel More
The Eginton Alignment Somatic Movement Workshop January 25, 1:00-3:30 pm. It feels so good when you can move your body fully and easily. Life is much happier when you feel good in your body. It's easier to move your body well if you understand its structure. Experiential learning is a pleasant and proactive way to do this. The Eginton Alignment Somatic Movement Workshop for Range of Motion/Ease of Spirit is taught by Meg Eginton, MFA and ISMETA registered movement therapist and educator (RSMT-E). The Eginton Alignment Daily Dozen series frees the major joints of the body from pain or irritation. The series gently stretches, cleans, releases and realigns the muscles. Because muscles exist to move bones, all movement becomes more graceful, more coordinated, and more comfortable. The Daily Dozen creates calm, is easy to learn, requires no special equipment, and can be used right away, on your own, at home. Self-care is the ultimate goal of Eginton Alignment. No prior experience of somatic movement education or therapy is necessary. There is no age limit on this course. You do need to be able to lie on your back on the floor, though you may get down and up from the floor with support from Meg or a chair. Stop by Be Well Now or call 462-3900 to sign up for The Eginton Alignment Somatic Movement Workshop. Cost is $36.
Limited to15 participants.You can read more about Meg Eginton and Eginton Alignment here and here. |
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Looking For Gift Ideas?
We asked our staff, teachers and therapists for their recommendations. Here are some of their suggestions.
Liquid Mind IX: Lullaby (Chuck Wild) 
I get a lot of comments from my clients and other practitioners who say how much they enjoy it. It's very versatile so you can use it during massage sessions, yoga, meditation, Reiki, sleep therapy and stress management. It has soft, soothing soundscapes that appeal to everyone.
-- Sarah Smith, massage therapist and Reiki practitioner Yoga props Here are several ideas for the yogi on your list. A 5mm mat provides added cushioning for joints that need a little  extra support (most mats are 3 or 4 mm). A Dual-Grip Yoga Towel is perfect for hot yoga. One side is tightly woven fibers that produces a soft suede-like feel and has an amazing grip. The other side is a thick absorbent microfiber towel for when the temperatures soar. Or how about an eye pillow for savasana. It helps block out light and lets you relax. -- Vicky Delaney, yoga teacher
Tai chi books Do you have a martial arts fan on your list or someone who's interested in tai chi? These books offer techniques, history and research for beginner and advanced students.  - Chen-style Taiji Old Frame Routine 1 and 2 - Chen Zhenglei
- Chen Style Taijiquan, The Source of Taiji Boxing - Davidine Siaw-Voon Sim and David Gaffney
- Demystifying Tai Chi Chuan - Tu-KY Lam
- Taijiquan: The Art of Nurturing, The Science of Power - Yang Yang
-- Jerry Whitten, Tang Soo Do Master and Tai Chi teacher
Sweet Mango candles and Whey Protein   I guess I have a yin/yang lifestyle. I'm an avid runner and Crossfitter but I love to meditate, too. After a workout or run, I grab a recovery shake made of whey protein. And I love the smell of a sweet mango candle burning during my afternoon meditations. Fortunately for me, with my busy schedule, Be Well Now carries both so I don't have to search far for what I like and need. -- Danette Watt, newsletter editor Don't forget stocking stuffers. How about yoga class certificates, a box of tea or a skin care product? Stop in and check us out!
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Hero Pose 
Virasana
(veer-AHS-anna)
vira = hero, man, chief
Hero Pose is a classic seated yoga posture that stretches the thighs and ankles while improving posture.
This pose can be difficult for those with tight knees, thighs, or groins but when practiced correctly, it will help the mobility and health of your knees.
Beginners should start by using props and take it very slowly. It can take weeks to reach the full expression of the pose, so remember there's no need to rush!
Just as Crane and Crow have subtle differences in arm positions Crow has bent elbows; Crane has completely straight arms), Virasana is similar to another posture Vajrasana, "Thunderbolt." The main difference is that the feet are together in Thunderbolt Pose, while in Hero Pose, the heels are alongside the hips and the buttocks are on the floor.
How to do it
- Begin by kneeling on the floor. If you're a beginner or are experiencing some discomfort, place a folded blanket or block beneath your knees, shins, and feet. Your inner knees should be together and your thighs should be perpendicular to the floor.
- Slide your feet apart, slightly wider than your hips. Keep the tops of the feet flat on the floor. Your big toes should be angled in toward each other. Press down evenly across the tops of both feet.
- Exhale and lean your torso forward slightly as you sit back halfway. Use your hands to draw the skin of your calf muscles toward your heels.
- Sit down between your feet, resting your weight equally across both sit bones. Keep your heels and shins alongside your hips and upper thighs, with your feet directly in line with your shins.
NOTE: Depending on your level of flexibility, you may need extra support. two blocks, or a block topped with a folded blanket. Lifting your hips above the level of your knees will greatly reduce stress and discomfort in your knees, hips, and back. It will also open your groins even further and bring your spine into correct alignment, which will help you avoid injury and stay in the position for much longer periods. Experiment with various heights of support to find the one that is most appropriate for you
5. Sit up straight and draw your shoulder blades firmly against your back. Drop your shoulders away from your ears, and lengthen your tailbone to the floor. Lay your hands on your thighs, palms down. Gaze downward toward your cheeks
6. Hold the pose for 30 - 60 seconds. To release the pose, press your hands against the floor and lift your buttocks. Cross your ankles and shins beneath your body, and then extend your legs straight out in front of you in Dandasana.
Do:
- Keep your weight balanced equally across both sit bones
- Keep your feet in the same line as your shins will avoid twisting your knees
- Keep your thighs rotating inward throughout the pose
Don't
- Be aggressive or force the pose!
- Let your feet splay wide open, as this can cause injury to your knees and groins
Benefits
- Stretches the thighs, knees, and ankles
- Strengthens the arches
- Improves digestion and relieves gas
- Helps relieve the symptoms of menopause
- Reduces swelling of the legs during pregnancy (through second trimester)
- Therapeutic for high blood pressure and asthma
Contraindications
- Heart problems
- Headache
- Knee or ankle injury. Avoid this pose unless you have the assistance of an experienced instructor. Always work within your own range of limits and abilities
Beginners: Try Vajrasana if sitting on a block or blanket is too difficult.
Advanced: Try Supta Virasana, Reclined Hero Pose.
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is a healthy lifestyle center that offers a range of holistic experiences to unite your mind, body and spirit. Bring harmony to your life through the practice of heart-centered yoga and meditation. Explore our Namasté gift shop with books, CDs, candles, teas, skin care and gifts.
Stop by and check us out!
Be Well Now
(618) 462-3900
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The Be Well Now newsletter is edited by Danette Watt. For suggestions, comments or concerns about the newsletter content, contact her at dmwatt33@gmail.com.
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More classes. More affordable.
We added seven more yoga classes a week and dropped the cost of each class to just $10.
Looking for a stocking-stuffer?
Pick up a 4-class pass with no expiration date for $40.
Or give your loved one (or yourself) the gift of unlimited yoga classes for $65 (card expires one month from the first day of use).
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When asked what gift he wanted for his birthday, the yogi replied: "I wish no gifts, only presence." |
Staff news Daniel Sheets is now on staff with us full time. He's available for massages evenings and weekends as well as day appointments.
Sarah Smith is a certified Reiki I (one) practitioner. Sessions can range from 30-60 minutes and cost is $1/min.
Reiki can:
* relieve pain
* reduce stress
* provide deep relaxation
* boost the immune system
* speed recovery illness
* aid in better sleep
Call 462-3900 to make an appointment with Daniel or Sarah.
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Become a Certified Yoga Teacher Yoga Teacher Training starts the weekend of Feb. 14, 2014.
You can find more info and an application here Please note that the dates of the 2014 training will change slightly the material is the same.
Call 462-3900 to register. |
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New sessions of Tai Chi and Tang Soo Do Karate classes with Jerry Whitten begin January 6.
Tang Soo Do Karate -
T/Th 7-8:30 pm, $80/month
All Tai Chi classes are $60 for 10-week sessions
Yang Style Tai Chi -
Mondays, 5:30-6:30 pm
Intro to Chen Style Tai Chi -
Mondays, 6:30-7:30 pm
Adv. Chen Style Tai Chi -
Mondays, 7:30-8:30 pm
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Our classes please check the website calendar to confirm class times YOGA Sunday 12:30-1:30 pm Hot Yoga Monday 8:00-9:00 am AM Yoga
12:05-12:50 pm Lunch Hour Yoga Tuesday 9:00-10:00 am Open Level Yoga 4:30-5:30 pm Hot Yoga 5:30-6:30 pm Hot Yoga Wednesday 8:00-9:00 am AM Yoga
12:05-12:50 pm Lunch Hour Yoga 5:45-6:45 pm Evening Yoga Thursday 4:30-5:30 pm Hot Yoga 5:30-6:30 pm Hot Yoga Friday 12:05-12:50 pm Lunch Hour Yoga
4:00-5:00 pm Happy Hour Yoga 5:30-6:30 pm Open Level Yoga Saturday 10:00 - 11:00 am Hot Yoga
TAI CHI Monday Tai Chi for Health: Yang Style 5:30-6:30 p.m. Intro to Chen Style Tai Chi 6:30-7:30 pm Advanced Chen Tai Chi Chuan 7:30-8:30 pm TANG SOO DO Karate
Tuesday/Thursday 7-8:30 pm CAPOEIRA Tuesday/Thursday 8:30-9:30 pm |
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