Yoga at The Solebury Club
The Yoga Connection
November 26, 2012 |
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| Greetings! | |
 Namaste,
Your mind and body are not two different things. They are both expressions of the same essence of you. You can have a thought of fear in your mind and immediately feel it in your body. You can slide your body into a warm bath and immediately feel it in your mind.
And your mind pervades your body. Scientists now call the cells that line your gut 'the second brain'. When you get 'butterflies' in your stomach, not only does your digestion stop, but messages are shared with the brain about what is going on and how to handle it. So thinking is happening in your body.
The thinking in your body is called feelings or emotions because your body holds the senses and that is where you interpret and perceive with your body. The trouble comes when you have body thought-feelings or emotions- that you don't like. When that happens you tend to shut that part of your body down in some way because, quite simply, it does not feel good there. Now you are not perceiving your body or your thoughts.
When you do yoga you are inviting the constrictions of your body and mind- of your mind in your body- to begin to unravel. How wonderful! And you are inviting the trapped emotions and feelings- physical and emotional- to flow once again. How wonderful! When you do yoga you are releasing the limitations that keep you from knowing your own divinity. How wonderful!
Do more yoga.
Maureen Shortt, Yoga Director |
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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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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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Pose of the Month - Janu Sirsasana 4 |
My Iyengar teacher taught me that there are 4 stages of forward folds to look for:
 1. Utthita, or extended. Can you sight upright in the pose? If you can't sit upright in the pose, if the pelvis is tilting backward you can either sit up on a block or bend your knees to get the pelvis to tilt forward. You may have to support the knee of the straight leg as well, so it doesn't hyper-extend.
 2. Urdhva Hasta, or upward hands. Can you really sit upright in the pose? Can you raise your arms over your head?
3. Urdhva Mukha, or upward facing. Can you start to lean forward with a tilt of the pelvis an look up with a little bit of Cobra in your upper back? Once you are truly able to tilt the pelvis forward focus on pressing the back of the straight leg thigh down into the floor. The back of the hamstring should broaden as you press the inner thigh down. Mr. Iyengar says that the back of the straight leg knee should press into the floor. Please also keep the heel down so as not to hyperextend the knee.
4. Adho Mukha, or downward facing. Full and final stage of the pose, folded deeply forward, face down towards your shin. The back should have a smooth graceful curve in it, starting at the hips and going all the way to the back of the skull. There should be no visible daylight under the straight leg thigh. I know, you will say that Is not possible to do. It wasn't possible for me either, but I kept working on it.
What do you think? All of this forward folding and looking inward will get us ready for the month of December when we look at Pranayama, or breath work. 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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