Yoga at The Solebury Club
The Yoga Connection
November 12, 2012 |
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| Greetings! | |
 Namaste,
This intro ends each week with "Do more yoga." One of the most profound yogic practices is service to others. It is called 'karma' in yoga. It means offering your efforts(karma) without any need of thanks or repayment. When you act in the world karmically, you act from a knowing of doing the right thing. And something DOES come to you. It comes from inside you from the giving of your time and effort.
There is a great opportunity for doing more yoga in the wake of superstorm Sandy. There continue to be more local collections of food, clothing, supplies and money. The Red Cross continues to need donations for what will become longterm sheltering of many people. If you check with your local chamber of commerce or town hall, it is likely there is something being organized locally in which you can take part, selflessly, joyously.
Find someplace to express your yoga out into the world.
Maureen Shortt, Yoga Director |
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Foundations of Vinyasa Yoga |
 Is your back sore? Do you feel stiff and achy?
Want to try yoga and need to take it slow?
NEW BEGINNER YOGA CLASSES
Tuesdays 6:30-7:30pm
This class is designed for people who are new to yoga, struggle with flexibility, or who want to get a good foundation for a yoga practice. This will focus on yoga basics like simple standing postures and modified sun salutes. Also includes an introduction to breath practice, meditation, and, of course, relaxation. Join Jessica Presti on the mat Tuesday nights for a early week energizer. Platinum & Gold members no charge. Otherwise check at the front desk for drop-in rate or purchase a book of classes at a reduced rate |
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How Nutrition Can Help You Stay Strong |
 Throughout your life your muscles are constantly being broken down, repaired, and built back up again, as are all your tissues. To keep the balance of this process means to keep more muscle than you lose. This is important for your body shape, your weight, your strength and your immunity. Weight bearing activities are the key from the activity side. From the nutritional side protein is one of the key factors.
When you eat protein foods they are broken down into their constituent parts, called amino acids, through digestion, then absorbed into your bloodstream. This concentration of amino acids in your blood stream signals your body to produce new muscle where it is needed.
Certain factors of when and how much protein you eat affect this process. It is typical to start the day with a carbohydrate rich breakfast like cereal or a bagel, and end it with a protein laden dinner that includes chicken or fish, meat or tofu or beans, if you are vegetarian. This not ideal for muscle maintenance. As you shift some protein from dinner to breakfast and lunch you will find you remain stronger and healthier, as proteins also are used in your body for strong immunity.
How much protein should you be eating? It's a somewhat controversial question. The RDA is about 1/3 a gram-protein is measured in grams and it's always listed on labels as such-per pound of body weight. Studies have shown that as we age we actually need more protein to maintain muscles-along with activity. So those over 50 can consider eating ½ a gram of protein for every pound of body weight. If you weigh 150 pounds, eat 75 grams of protein. If you weigh 120 pounds eat 60 grams of protein. Be sure to spread your protein out through your meals.
Animal foods high in protein include chicken, meat, seafood, dairy and eggs. For those eating vegetarian use soy foods such as tofu or tempeh or soy beans themselves, like edamame or veggie burgers. Beans, nuts and seeds are also good sources, eaten as additions to soups or stews or salads or used in hummus or nut butters.
Stay strong and stay healthy, preserve your muscle, through diet and activity.
If you have a health consideration, be sure to check with your doctor before modifying your diet.
For further help contact Maureen Shortt, club Nutritionist 215.262.1532 or maureen@wildfire-ent.com |
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Pose of the Month - Janu Sirsasana 2 |
 Typically when we do Janu Sirsasana it is towards the end of class, after the body has been warmed up and it is easier to stretch. There is a method to getting the hamstrings to release. Sun Salutes generate heat in the body and warm up all the muscles. Standing poses awaken the muscles and begin to stretch them. Because muscles work in antagonistic pairs, working the quads in bent knee poses such as Chair Pose, Warrior II or Side Angle Pose help signal the hamstrings to release. Downward Facing Dog, Triangle, Half Moon, Revolved Half Moon, Standing Forward Bend and Pyramid Pose stretch the hamstrings and get them ready for more work in seated poses. By the time we get to the floor, your body should already be pretty open. Janu Sirsasana is one of the most accessible and therefore most common seated forward bends we do in class. It is easier than Seated Forward Fold because you are only stretching one leg or half of all of your hamstrings at one time. What do you think? After this routine, do you feel ready? Keep practicing. I'll see you in class! Karin
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Yoga Book of the Month |
 Our book of the month for November is Waking by Matthew Sanford. I had the pleasure of co-teaching a Yoga Teacher Training with Matthew a few years ago. He is an extraordinarily resilient human being and an amazing yoga teacher.
Matt Sanford's life and body were irrevocably changed at age 13 on a snowy Iowa road. On that day, his family's car skidded off an overpass, killing Matt's father and sister and left him paralyzed from the chest down, confining him to a wheelchair. His mother and brother escaped from the accident unharmed but were left to pick up the pieces of their decimated family.
This pivotal event set Matt off on a lifelong journey, from his intensive care experiences at the Mayo Clinic to becoming a paralyzed yoga teacher and founder of a non-profit organization. Forced to explore what it truly means to live in a body, he emerges with an entirely new view of being a "whole" person. |
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Free Community Yoga Class |
 All levels welcome!
Class meets on Thursdays from 11:30am to 12:30pm in the Namaste Studio. Classes are taught by The Solebury Club Yoga teachers and recent graduates of the Teacher Training Programs.
Childcare is available |
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Namaste,
Yoga at The Solebury Club
phone: 215-794-3494
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