tag:blogger.com,1999:blog-83629456740792330232024-03-13T22:24:50.144-05:00S t r e t c h with Gretch"Yoga is an art, a science, and a philosophy. It touches the life of man at every level: physical, mental, spiritual. It is a practical method for making one's life purposeful, useful, and noble."
- B.K.S. IyengarGretchenhttp://www.blogger.com/profile/05079533315179113954noreply@blogger.comBlogger33125tag:blogger.com,1999:blog-8362945674079233023.post-25268106156190374132013-08-22T11:04:00.000-05:002013-09-07T13:59:36.473-05:00I've Moved!<div style="text-align: center;">
You can now find information about my classes and<br />
eventually a random blog or two at </div>
<br />
<div style="text-align: center;">
<a href="http://www.stretchwithgretch.com/">www.stretchwithgretch.com</a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<a href="mailto:info@stretchwithgretch.com">info@stretchwithgretch.com</a></div>
Gretchenhttp://www.blogger.com/profile/03650878143617050315noreply@blogger.com0tag:blogger.com,1999:blog-8362945674079233023.post-78676754879527213732013-01-15T18:29:00.000-06:002013-01-15T18:29:00.951-06:00Home Practice Sequence - 2These three sequences are based on week 9 of the Preliminary Course by Geeta Iyengar.<br />
Also see my "Kickstart Your Home Practice" post in October 2011.<br />
<br />
<table border="0" cellspacing="0" cols="1" frame="VOID" rules="NONE">
<colgroup><col width="352"></col></colgroup>
<tbody>
<tr>
<td align="LEFT" height="20" width="352"><b>Standing Emphasis</b></td>
</tr>
<tr>
<td align="LEFT" height="21"><table border="0" cellspacing="0" cols="1" frame="VOID" rules="NONE">
<colgroup><col width="352"></col></colgroup>
<tbody>
<tr>
<td align="LEFT" height="21" width="352">Tadasana</td>
</tr>
<tr>
<td align="LEFT" height="21">Urdhva Hastasana</td>
</tr>
<tr>
<td align="LEFT" height="20">Utthita Trikonasana</td>
</tr>
<tr>
<td align="LEFT" height="20">Virabhadrasana II</td>
</tr>
<tr>
<td align="LEFT" height="20">Utthita Parsvakonasana</td>
</tr>
<tr>
<td align="LEFT" height="21">Ardha Chandrasana</td>
</tr>
<tr>
<td align="LEFT" height="21"><b>Urdhva Prasarita Eka Pada Sirsasana</b></td>
</tr>
<tr>
<td align="LEFT" height="21">Adho Mukha Svanasana</td>
</tr>
<tr>
<td align="LEFT" height="21">Salamba Sarvangasana</td>
</tr>
<tr>
<td align="LEFT" height="21">Eka Pada Sarvangasana</td>
</tr>
<tr>
<td align="LEFT" height="21">Halasana</td>
</tr>
<tr>
<td align="LEFT" height="21">Karnapidasana</td>
</tr>
<tr>
<td align="LEFT" height="21">Paschimottanasana</td>
</tr>
<tr>
<td align="LEFT" height="20">Savasana</td>
</tr>
</tbody>
</table>
</td></tr>
</tbody>
</table>
<br />
<br />
<b>Forward Bending Emphasis</b><br />
<table border="0" cellspacing="0" cols="1" frame="VOID" rules="NONE">
<colgroup><col width="352"></col></colgroup>
<tbody>
<tr>
<td align="LEFT" height="21" width="352">Tadasana</td>
</tr>
<tr>
<td align="LEFT" height="21">Urdhva Hastasana</td>
</tr>
<tr>
<td align="LEFT" height="20">Uttanasana</td>
</tr>
<tr>
<td align="LEFT" height="20">Parsvottanasana</td>
</tr>
<tr>
<td align="LEFT" height="20">Prasarita Padottanasana</td>
</tr>
<tr>
<td align="LEFT" height="21"><b>Upavista Konasana</b></td>
</tr>
<tr>
<td align="LEFT" height="21"><b>Svastikasana</b></td>
</tr>
<tr>
<td align="LEFT" height="21"><b>Parvatasana in Svastikasana</b></td>
</tr>
<tr>
<td align="LEFT" height="21">Virasana</td>
</tr>
<tr>
<td align="LEFT" height="21"><b>Gomukhasana – only leg position</b></td>
</tr>
<tr>
<td align="LEFT" height="21"><b>Bharadvajasana I</b></td>
</tr>
<tr>
<td align="LEFT" height="21"><b>Urdhva Prasarita Eka Pada Sirsasana</b></td>
</tr>
<tr>
<td align="LEFT" height="21">Adho Mukha Svanasana</td>
</tr>
<tr>
<td align="LEFT" height="20">Salamba Sarvangasana</td>
</tr>
<tr>
<td align="LEFT" height="21">Eka Pada Sarvangasana</td>
</tr>
<tr>
<td align="LEFT" height="21">Halasana</td>
</tr>
<tr>
<td align="LEFT" height="21">Karnapidasana</td>
</tr>
<tr>
<td align="LEFT" height="21">Janu Sirsasana</td>
</tr>
<tr>
<td align="LEFT" height="21">Paschimottanasana</td>
</tr>
<tr>
<td align="LEFT" height="21">Savasana<br />
<br />
<b>Seated Poses and Let's Throw in a Back Bend and an Abdominal Pose!</b><br />
<table border="0" cellspacing="0" cols="1" frame="VOID" rules="NONE">
<colgroup><col width="352"></col></colgroup>
<tbody>
<tr>
<td align="LEFT" height="21" width="352">Tadasana</td>
</tr>
<tr>
<td align="LEFT" height="21">Urdhva Hastasana</td>
</tr>
<tr>
<td align="LEFT" height="21"><b>Upavista Konasana</b></td>
</tr>
<tr>
<td align="LEFT" height="21"><b>Svastikasana</b></td>
</tr>
<tr>
<td align="LEFT" height="21"><b>Parvatasana in Svastikasana</b></td>
</tr>
<tr>
<td align="LEFT" height="21">Virasana</td>
</tr>
<tr>
<td align="LEFT" height="21"><b>Gomukhasana – only leg position</b></td>
</tr>
<tr>
<td align="LEFT" height="20"><b>Bharadvajasana I</b></td>
</tr>
<tr>
<td align="LEFT" height="21"><b>Urdhva Prasarita Eka Pada Sirsasana</b></td>
</tr>
<tr>
<td align="LEFT" height="20">Adho Mukha Svanasana</td>
</tr>
<tr>
<td align="LEFT" height="20">Urdhva Mukha Svanasana</td>
</tr>
<tr>
<td align="LEFT" height="20">Salamba Sarvangasana</td>
</tr>
<tr>
<td align="LEFT" height="21">Eka Pada Sarvangasana</td>
</tr>
<tr>
<td align="LEFT" height="20">Halasana</td>
</tr>
<tr>
<td align="LEFT" height="21">Karnapidasana</td>
</tr>
<tr>
<td align="LEFT" height="21"><b>Urdhva Prasarita Padasana</b></td>
</tr>
<tr>
<td align="LEFT" height="21">Janu Sirsasana</td>
</tr>
<tr>
<td align="LEFT" height="21">Paschimottanasana</td>
</tr>
<tr>
<td align="LEFT" height="20">Savasana</td>
</tr>
</tbody>
</table>
</td>
</tr>
</tbody>
</table>
Gretchenhttp://www.blogger.com/profile/03650878143617050315noreply@blogger.com0tag:blogger.com,1999:blog-8362945674079233023.post-41030156167921656842012-10-16T18:06:00.000-05:002012-10-16T18:06:37.954-05:00Boost Your Immunity<br />
<div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">Thymus
gland</span></div>
<ul>
<li><div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">produces
T cells</span></div>
</li>
<li><div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">overtime
it shrinks, no longer producing cells but still stimulating the
immune system</span></div>
</li>
<li><div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">stress
hormones shrink the thymus gland</span></div>
</li>
<li><div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">located
in chest</span></div>
</li>
</ul>
<div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<br />
</div>
<div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">Lymph
nodes and spleen</span></div>
<ul>
<li><div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">the
T cells/lymphocites go to the lymph nodes and trap foreign particles
– located in groins and armpits</span></div>
</li>
<li><div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">spleen
removes old red blood cells and acts as filter – located in upper
left quadrant of abdomen</span></div>
</li>
</ul>
<div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<br />
</div>
<div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">Inversions</span></div>
<ul>
<li><div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">increase
circulation of the lymphatic system improving the flow of the system</span></div>
</li>
</ul>
<div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<br />
</div>
<div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">If
you get sick</span></div>
<ul>
<li><div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">couch
yoga if you are running a fever</span></div>
</li>
<li><div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">inversions
if you are congested</span></div>
</li>
</ul>
<div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<br />
</div>
<div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;"><u>Sequence</u></span></div>
<div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">Adho
Mukha Virasana</span></div>
<ul>
<li><div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">arms
extending overhead stimulates the lymph nodes in armpits</span></div>
</li>
<li><div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">support to extend time in pose</span></div>
</li>
</ul>
<div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">Adho
Mukha Svanasana</span></div>
<div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
</div>
<ul>
<li><span style="font-family: Arial, sans-serif; line-height: 100%;">head
down helps congestion</span></li>
<li><span style="font-family: Arial, sans-serif; line-height: 100%;">support to extend time in pose</span></li>
</ul>
<br />
<div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">Uttanasana</span></div>
<ul>
<li><div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">head
down helps congestion</span></div>
</li>
</ul>
<div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">Shoulder
and chest sequence</span></div>
<ul>
<li><div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">relieves
stress in neck and shoulders</span></div>
</li>
<li><div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">opens
the chest</span></div>
</li>
<li><div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">stimulates
the lymph nodes in the armpits</span></div>
</li>
</ul>
<div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<br />
</div>
<div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">Uttanasana</span></div>
<div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">Adho
Mukha Svanasana</span></div>
<div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">Adho
Mukha Virasana</span></div>
<div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<br />
</div>
<div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">Bhujangasana
– Cobra Pose</span></div>
<ul>
<li><div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">chest
opener</span></div>
</li>
</ul>
<div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">Setu
Bandha Sarvangasana</span></div>
<ul>
<li><div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">chest
opener</span></div>
</li>
</ul>
<div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">Paschimottanasana</span></div>
<ul>
<li><div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">supported
for extended stay in pose</span></div>
</li>
<li><div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">stress
reducer</span></div>
</li>
</ul>
<div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">Janu
Sirsasana</span></div>
<ul>
<li><div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">supported
for extended stay in pose</span></div>
</li>
<li><div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">stress
reducer</span></div>
</li>
</ul>
<div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">Upavista
Konasana</span></div>
<ul>
<li><div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">stimulates
lymph nodes in groin</span></div>
</li>
</ul>
<div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">Baddha
Konasana</span></div>
<ul>
<li><div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">stimulates
lymph nodes in groin</span></div>
</li>
</ul>
<div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">Supta
Baddha Konasana</span></div>
<ul>
<li><div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">stimulates
lymph nodes in groin</span></div>
</li>
<li><div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">reduces
stress</span></div>
</li>
<li><div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">show
how to support to extend length in pose</span></div>
</li>
</ul>
<div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">Marichyasana
I</span></div>
<ul>
<li><div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">stimulates
spleen and lymph nodes</span></div>
</li>
</ul>
<div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">Viparita
Karani – Legs up the wall pose</span></div>
<ul>
<li><div align="LEFT" style="line-height: 100%; margin-bottom: 0in;">
<span style="font-family: Arial, sans-serif;">inversion
– improves flow of the immune system</span></div>
</li>
</ul>
Gretchenhttp://www.blogger.com/profile/03650878143617050315noreply@blogger.com0tag:blogger.com,1999:blog-8362945674079233023.post-41663013743179768052012-08-24T15:25:00.000-05:002012-08-24T15:25:02.266-05:00FREE day of yogaLabor Day is the free day of yoga. Try a new style, new studio, or new teacher. I can't wait to hear about your experiences! I'll be teaching a beginner class at the BKS Iyengar Studio of Dallas from 9-10AM. Tell your friends!<br />
<br />
Find a class at <a href="http://www.dfwfreedayofyoga.com/">http://www.dfwfreedayofyoga.com/</a><br />
<br />
<br />Gretchenhttp://www.blogger.com/profile/03650878143617050315noreply@blogger.com0tag:blogger.com,1999:blog-8362945674079233023.post-42425896293791975322012-05-25T16:57:00.000-05:002012-05-25T16:57:17.587-05:0040 daysSometimes we all need a kick in the pants. For quite some time, months really, my asana practice has been less than stellar. I went from teaching 4 classes a week to teaching 8 and with three kids on different schedules there just was no time. After hearing a Kundalini Yoga teacher share her story of committing to 1000 days of a particular practice, I realized that was just what I needed - a commitment to myself shared with a few others close to me. According to Kundalini tradition it takes 40 days to change a habit so I decided to start with that (1000 days is almost 2 and 3/4 years!). But what would I commit to?<br />
<br />
I'm keeping it simple: 40 days of Sirsasana (headstand), Sarvangasana (shoulder stand), and Setu Bhanda (bridge pose) increasing the time in head stand and shoulder stand by 3 seconds every day. Today was day 23 and I'm up to 7 minutes and 13 seconds- which, by the way, is brutal but 5 minutes sure is easy now!<br />
<br />
A few days a week I'm getting up early and getting my commitment done while the rest of the house is still sleeping. Other days, I get it in before and/or after a class I'm teaching or just before lunch or dinner. Some days I look forward to it. Other days, I dread the dickens out of it. But as I sit here enjoying the effects of a headstand and shoulder stand that are 69 seconds longer than when I started and knowing I can drop over in to Setu Bhanda without breaking anything, I realize the beauty of a daily practice. Mine is not long. On good days I add in a few other poses but even if I just do these three I feel better for it.
I intend to complete the 40 day commitment and will continue to focus on a small handful of poses in stretches of 21 days or so at a time. I'm not picking easy poses. I'm choosing poses that I either don't like or can't do well; no longer running from what scares me. Assessment is around the corner (October 5) so bring on Virabhadrasana III!
<br />
<br />
And not to worry, I will never commit to blogging every day for 40 days...Gretchenhttp://www.blogger.com/profile/03650878143617050315noreply@blogger.com1tag:blogger.com,1999:blog-8362945674079233023.post-64102638012013143522011-11-30T10:32:00.000-06:002011-11-30T10:32:03.207-06:00New Years in NovemberWhy wait until January 1st to make a New Years resolution? Now is the time to start or get back to your yoga practice. This time between Thanksgiving and New Years Day can be stressful with end of year work deadlines, shopping, and holiday visitors. The shorter days can make us feel lazy, tired, and even a little (or a lot) depressed. The physical practice of yoga and the mental practice of meditation can help alleviate all of these symptoms. You also won't be home alone eating holiday treats and leftovers gaining those unwanted pounds that will require a New Years resolution of some sort. Get yourself back on the mat now and cruise blissfully into the New Year. Bring a friend and share the gift of yoga!Gretchenhttp://www.blogger.com/profile/03650878143617050315noreply@blogger.com0tag:blogger.com,1999:blog-8362945674079233023.post-41332056644281266582011-10-10T21:29:00.000-05:002011-10-10T21:29:50.055-05:00Kick Start Your Home Practice"I don't have time to practice yoga at home."<br />
"I don't know what to practice at home."<br />
"I don't know how to practice at home."<br />
Yada, yada, yada. Excuses, excuses. We all have them. Even me.<br />
<br />
You "practice" yoga every time you stand up straight, roll your shoulders back and down, or become aware of your breath. Don't beat yourself up if you don't actually strike a pose during the day. When you can, build in 30-60 minutes of practice in to your day. When you can't, work the practice in throughout the day. <br />
<br />
The following is a basic sequence that can be practiced from start to finish in 30-60 minutes or broken up into small sequences practiced throughout the day.<br />
<br />
First thing in the morning while you are still in your jammies:<br />
Adho Mukha Virasana - downward facing hero's pose<br />
Adho Mukha Svanasana - downward facing dog pose<br />
Uttanasana - intense stretch or standing forward bend pose<br />
Hold these poses from 1-3 minutes each<br />
<br />
If you can, follow this practice with some standing poses. If you workout, run, or walk, or just plain have a busy morning every morning do these poses after:<br />
Utthita Trikonasana - Utthita Parsvakonasana - Virabhadrasana II<br />
Extended triangle - extended side angle - warrior II<br />
or<br />
Parsvottanasana - Prasarita Padottanasana<br />
Intense side stretch - wide legged forward bend<br />
or<br />
Virabhadrasana I - Utkatasana<br />
Warrior I - Fierce pose<br />
<br />
Work up to holding each pose 30-60 seconds (Utkatasana repeat 3-4 times).<br />
As you learn more sequences in class you will learn poses that are often taught together. <br />
<br />
<br />
At work, every couple of hours, do some shoulder work:<br />
Urdhva Hastasana - get your arms straight up over your head<br />
Urdhva Baddhanguliyasana - upward bound hands pose (both sides)<br />
Urdhva Namaskarasana - upward prayer pose<br />
Gomukhasana (arms only) - cow face pose<br />
Paschima Baddhanguliyasana - backward bound hands pose<br />
Paschima Namaskarasana - backward prayer pose<br />
Invite your co-workers to join you.<br />
<br />
As soon as you get home or to the gym and it's time to cook dinner, workout, or herd children get in some easy backbends for a quick pick me up:<br />
Chatushpadasana - four footed pose<br />
Setubandha Sarvangasana - bridge pose supported<br />
<br />
Just before you slip in to bed, practice your shoulder balance, corpse pose, and some pranayama:<br />
Salamba Sarvangasana I - supported shoulder balance I<br />
Savasana - corpse pose<br />
Ujjayi II - normal inhale - long, slow exhale<br />
The last two can even be practiced in your nice comfy bed.<br />
<br />
References:<br />
Your teachers<br />
Light on Yoga by B.K.S. Iyengar<br />
Gem for Women by Geeta S. Iyengar<br />
Preliminary Course by Geeta S. Iyengar<br />
www.yogajournal.com - not specific to the practice of Iyengar yoga but a good resource for quick pictures of poses and has a "build your own sequence" toolGretchenhttp://www.blogger.com/profile/03650878143617050315noreply@blogger.com0tag:blogger.com,1999:blog-8362945674079233023.post-47748495237165647742011-05-09T16:08:00.003-05:002011-05-09T16:09:20.738-05:00Kids Yoga - more detailsThanks to numerous inquiries, nudges, and support from many of you<br />
moms, I am in the process of developing a kids' yoga curriculum. The<br />
first opportunity for the little yogis to Stretch with Gretch is going<br />
to be a combined yoga and art camp at Oil and Cotton:<br />
<br />
Ages 6-10<br />
June 27-30<br />
9:00 - 11:00 AM<br />
$120<br />
For more info and to register go to:<br />
<a href="http://shop.oilandcotton.com/product/yoga-art-4-day-summer-camp-for-ages-6-10">http://shop.oilandcotton.com/product/yoga-art-4-day-summer-camp-for-ages-6-10</a><br />
<br />
I have plans in place to start a couple of after school classes in the<br />
fall focusing on elementary age children. If there is enough interest<br />
in the teenage and/or preschool ages, I'll consider expanding. Just<br />
let me know.<br />
<br />
Children reap the same benefits from yoga as adults. Maybe even more<br />
so given the hectic world they are growing up in compared to our 60s,<br />
70s, and 80s. Here is a brief article describing some of the benefits.<br />
<a href="http://www.pbs.org/parents/inclusivecommunities/yoga2.htm">http://www.pbs.org/parents/inclusivecommunities/yoga2.htm</a><br />
You are welcome to contact me directly if you have more specific questions.Gretchenhttp://www.blogger.com/profile/03650878143617050315noreply@blogger.com0tag:blogger.com,1999:blog-8362945674079233023.post-59657796553018392902011-05-06T18:44:00.001-05:002011-05-06T18:46:45.445-05:00Kids yogaWhen I started my yoga journey (I know, cliche to say journey, but truly it has been) I knew I would some day work with children. At last the day has come. I'm a grab bag of emotions: excited, nervous, eager, terrified. You name it, I'm feeling it.<br />
<br />
So when can the kiddos Stretch with Gretch?<br />
<br />
June 16 (tentative) at <a href="http://www.kesslerparkumc.org/">KPUMC Vacation Bible School</a><br />
<br />
June 27 - 30 at Oil and Cotton - <a href="http://shop.oilandcotton.com/product/yoga-art-4-day-summer-camp-for-ages-6-10">Yoga and Art camp with Kayli House-Cusick</a>Gretchenhttp://www.blogger.com/profile/03650878143617050315noreply@blogger.com0tag:blogger.com,1999:blog-8362945674079233023.post-11175122259879033002011-01-08T22:48:00.000-06:002011-01-08T22:48:07.515-06:00I'm not just a yoga teacher...I am also a yoga student. <br />
<br />
I put off taking my first class. My excuses: my family couldn't possibly live without me for 1 hour and 15 minutes on a Sunday morning and my back hurt too much. Hello! Isn't yoga all about making the body feel better? The truth be told, I was afraid. Afraid it would hurt. Afraid I wouldn't be able to do it. Afraid my classmates, or worse, the teacher would laugh at me. Afraid I would pass gas and embarrass myself. Then, I found out I was pregnant. Then, I found out I wasn't pregnant. I was on an emotional roller coaster. So, I set aside my fears and went to my first class. I'll share all of those details another time but to make a long story short, I found just what my body and mind needed. The pregnancy ended up being ectopic and I had emergency surgery just 2 days after my first class. Again, I was on that roller coaster this time with exercise restriction. It took me another month or so but I went back to that class. Four and half years later, my patient teacher is now my mentor and a very dear friend. She has taught me that I can do anything I put my mind to -- with the right props of course.<br />
<br />
So to my current students, thank you for facing any fears you might have had and coming to class anyway. To my friends and acquaintances that always say they are coming but never do, what is stopping you? And to the casual reader that never intends to spend a single second on the mat, please find another activity that you can love. One that will treat you well, nourishing your body, mind, and spirit. Run, walk, bike, swim, lift weights, learn karate, the possibilities are endless.<br />
<br />
Namaste!Gretchenhttp://www.blogger.com/profile/03650878143617050315noreply@blogger.com0tag:blogger.com,1999:blog-8362945674079233023.post-22564604595213903582010-11-11T15:53:00.000-06:002010-11-11T15:53:01.697-06:00Headache SequenceFrom Light On Yoga by BKS Iyengar:<br />
<br />
Salamba Sirsasana I - supported head balance - 10 minutes<br />
Salamba Sarvangasana I - supported shoulder balance - 10 minutes<br />
Halasana - Plow Pose - 5 minutes<br />
Paschimottanasana - Seated Forward Bend - 5 minutes<br />
Uttanasana - Standing Forward Bend - 3 minutes<br />
Nadi Sodhana Pranayama (we did not practice this) - for 10 to 15 minutes<br />
Savasana - Corpse Pose - 10 minutes<br />
<br />
Wrap head and use support for head where necessary.Gretchenhttp://www.blogger.com/profile/03650878143617050315noreply@blogger.com0tag:blogger.com,1999:blog-8362945674079233023.post-32788056732583682922010-10-21T12:57:00.000-05:002010-10-21T12:57:47.778-05:009 more reasons to do yogaHere is a list of potential tension headache triggers:<br />
<br />
1. Stress<br />
2. Depression or anxiety<br />
3. Lack of sleep or changes in sleep routine<br />
4. Poor posture<br />
5. Working in awkward positions or holding one position for a long time<br />
6. Lack of physical activity<br />
7. Occasionally, hormonal changes related to menstruation, pregnancy, menopause or hormone use<br />
8. Medications used for other conditions, such as depression or high blood pressure<br />
9. Overuse of headache medication<br />
10. Skipping meals<br />
<br />
Source: Mayo Clinic<br />
<br />
Yoga may alleviate triggers 1-9. Sorry, you alone are responsible for number 10, but a regular practice could cause you to crave healthier food.<br />
<br />
Come join me on the mat and let's stop those headaches before they start.<br />
<br />
Namaste!Gretchenhttp://www.blogger.com/profile/03650878143617050315noreply@blogger.com0tag:blogger.com,1999:blog-8362945674079233023.post-16859633971439452512010-10-06T16:34:00.002-05:002010-10-06T16:41:06.642-05:00Fifth and Sixth Limbs of YogaPratyahara, the fifth limb of yoga, is withdrawal and emancipation of the mind from the domination of the senses and sensual objects<br /><br />My teacher describes pratyahara like this: Imagine you are reading and the phone rings. Practicing pratyahara you would acknowledge that the phone is ringing but you would not be distracted by it.<br /><br /><br />The sixth limb of yoga is Dharana meaning concentration or complete attention<br /><br />Now that we are free from external distractions (pratyahara) we learn to concentrate on a single object, idea, or sound.Gretchenhttp://www.blogger.com/profile/03650878143617050315noreply@blogger.com0tag:blogger.com,1999:blog-8362945674079233023.post-16453796808267226092010-10-01T10:38:00.000-05:002010-10-01T10:38:17.343-05:00The Fourth Limb of YogaPranayama is the fourth limb of yoga. Prana is vital energy. Ayama is expansion or extension. Pranayama then is the expansion of the vital energy or life force through restraint of the breath. It is to yoga what the heart is to the human body. It is the bridge between the physical and the spiritual selves.<br />
<br />
I'll admit, I'm relatively new to Pranayama. For the last 4 years, I've only practiced it with my teacher's guidance. Now that I've committed (at least to myself) to take my first assessment next fall, I'll be diving deeper in to this detailed practice and will share more as I learn it.Gretchenhttp://www.blogger.com/profile/05079533315179113954noreply@blogger.com0tag:blogger.com,1999:blog-8362945674079233023.post-38833787610525107172010-05-26T14:04:00.002-05:002010-05-26T14:09:45.728-05:00The Third Limb of YogaThe third limb of yoga is asana.<br /><br />Asana simply means posture. It is the physical yoga that most people think of when they think of yoga.<br /><br />Patanjali wrote in the Yoga Sutras:<br />"Asana is perfect firmness of body, steadiness of intelligence, and benevolence of spirit. Perfection in an asana is achieved when the effort to perform it becomes effortless and the infinite being within is reached. From then on, the sadhaka (practioner) is undisturbed by dualities between the body and mind, mind and soul."<br /><br />Wow! All that from a pose that ties you up like a pretzel.Gretchenhttp://www.blogger.com/profile/03650878143617050315noreply@blogger.com0tag:blogger.com,1999:blog-8362945674079233023.post-6359373958008067792010-05-19T22:34:00.000-05:002010-05-19T22:34:33.729-05:00Home Practice SequenceHere is a good basic sequence to practice at home on a daily basis. You can find pictures and descriptions of the poses on YogaJournal.com<br />
<br />
Tadasana<br />
Utthita Trikonasana<br />
Virabhadrasana II<br />
Utthita Parsvakonasana<br />
Parsvottanasana<br />
Prasarita Padottanasana<br />
Adho Mukha Svanasana<br />
Urdhva Mukha Svanasana<br />
Bharadvajasana I<br />
Paschimottanasana<br />
Savasana<br />
<br />
Namaste,<br />
-gretchenGretchenhttp://www.blogger.com/profile/05079533315179113954noreply@blogger.com0tag:blogger.com,1999:blog-8362945674079233023.post-40007298913802206982010-05-14T09:09:00.000-05:002010-05-14T09:09:00.721-05:00The NiyamasThe second limb of yoga is <b>Niyama</b> or individual disciplines.<br />
<br />
The first discipline is <b>Saucha</b> or cleanliness of body, mind, and speech. To achieve purity we should practice good hygiene, eat healthy, keep our thoughts fresh and pure, and keep our words clear and truthful. This also applies to our home, office, and practice area. It is hard to clear your mind when surrounded by clutter.<br />
<br />
<b>Santosa </b>or contentment is the second Niyama. We must be content with what we have now and know that through honest, hard work we can achieve more in time.<br />
<br />
Austerity or strictness is <b>Tapas, </b>the third discipline. Tapas teaches us to be self disciplined in our religious study, yoga practice, and every day life. It is our burning desire to cleanse our bodies and senses and achieve our goals in life. <br />
<br />
The fourth Niyama is <b>Svadhyaya </b>or self study. Again, Svadhyaya applies to all aspects of our lives: our religion, work, yoga practice, and general well being. We should pay attention, do our homework, read, and be happy to learn and educate ourselves.<br />
<br />
And finally, <b>Isvara pranidhana</b> is the dedication of one's will and one's actions to God. We should dedicate ourselves to helping others in need. "A friend in need is a friend in deed."Gretchenhttp://www.blogger.com/profile/05079533315179113954noreply@blogger.com0tag:blogger.com,1999:blog-8362945674079233023.post-17551925139962149482010-05-11T13:57:00.000-05:002010-05-11T13:57:31.989-05:00T-shirts are here!<div class="separator" style="clear: both; text-align: center;"></div><div style="text-align: auto;"><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><br />
</span></span></div><div style="text-align: left;">Stretch with Gretch has been immortalized on T-shirts! I have several different colors in men's and women's styles. Each shirt is $12 or get one free when you purchase your first class series or private session.</div><div style="text-align: left;"><br />
</div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNuMDP7zT9YJ8c1Mg59NlZoo1OAvT7CpucClG345zsv1upIv8EbE65I962CTIRdx_lYmf5oEdTHAcd0jb4OKGVMyNrM483KtYb_Ux3o3As7w8zacHmufzpdq5wnf6LUhkZ6f-pS1hRa1SW/s1600/SWG+Tshirt.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNuMDP7zT9YJ8c1Mg59NlZoo1OAvT7CpucClG345zsv1upIv8EbE65I962CTIRdx_lYmf5oEdTHAcd0jb4OKGVMyNrM483KtYb_Ux3o3As7w8zacHmufzpdq5wnf6LUhkZ6f-pS1hRa1SW/s320/SWG+Tshirt.jpg" /></a></div>Gretchenhttp://www.blogger.com/profile/05079533315179113954noreply@blogger.com0tag:blogger.com,1999:blog-8362945674079233023.post-51106836406226081182010-04-05T12:32:00.000-05:002010-04-05T12:32:45.284-05:00The Rest of the YamasIn class we've completed our discussion of the first limb of yoga - Yama or ethical disciplines. Now it's time to catch the blog up.<div><br />
</div><div>Reviewing the first two:</div><div><br />
</div><div>Ahimsa is non-violence in body, speech, and mind. Being kind to others as well as ourselves.</div><div><br />
</div><div>Satya is truthfulness in word, thought, and deed. Being truthful with others as well as ourselves.</div><div><br />
</div><div>And finally,</div><div><br />
</div><div>Asteya is non-stealing. Like Ahimsa and Satya, Asteya isn't as simple as just "don't take others things". It means not taking an item without asking, not keeping that item longer than the loaner allows (think library books), and not using the item for something it wasn't intended.</div><div><br />
</div><div>Brahmacharya literally translates to a life of celibacy, religious study, and self restraint. This does not mean you cannot marry and have children, but rather "partners in marriage should be loyal to each other fulfilling mutual obligations in moderation."* Religious study could be studying the texts of whatever religion you practice and/or deepening your understanding of yoga whether you practice all 8 limbs or not. And self restraint is just that -- "to have control over our desires and to build up good character. We must keep our promises. If we should not do something then we must have self control not to do it. We must be able to do what we say."**</div><div><br />
</div><div>Aparigraha is freedom from hoarding and collecting or the absence of greed. We should not be amassing great wealth out of personal greed. When we do find ourselves with excess, we should find ways to use it for the betterment of others.</div><div><br />
</div><div>Namaste,</div><div>gretch</div><div><br />
</div><div>* Yoga A Gem for Women by Geeta Iyengar</div><div><br />
</div><div>** Yogashastra Tome-1 by Ramamani Iyengar Memorial Yoga Institute, Pune. YOG, Mumbai</div>Gretchenhttp://www.blogger.com/profile/05079533315179113954noreply@blogger.com0tag:blogger.com,1999:blog-8362945674079233023.post-33983485018746629342010-02-21T18:37:00.000-06:002010-02-21T18:37:22.759-06:00Yama - SatyaThe second Yama is Satya or truthfulness. We should speak the truth, think truthfully, and live honestly. As with Ahimsa, non-violence, we should practice Satya toward others and ourselves.<br />
<br />
In your practice, be truthful about your abilities. If you cannot touch your toes with the proper posture then use a strap or place your hands on your feet or shins. It is only through truthful practice that you improve your balance, flexibility, stamina, and strength.<br />
<br />
This week be truthful in your thought, word, and deed. <br />
<br />
I look forward to seeing you on the mat soon!<br />
<br />
Namaste,<br />
GretchGretchenhttp://www.blogger.com/profile/05079533315179113954noreply@blogger.com0tag:blogger.com,1999:blog-8362945674079233023.post-17870502577775973942010-02-16T20:24:00.000-06:002010-02-16T20:24:13.928-06:00International Yoga Competition<span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px;"></span><br />
<h3 class="UIIntentionalStory_Message" data-ft="{"type":"msg"}" style="color: #333333; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="UIStory_Message"><span class="Apple-style-span" style="font-size: medium;">Fundamentally, I have a problem with competitive yoga, but it's hard not to be impressed by these men, women, and youth. (Thanks, John, for sharing the website.)</span></span></h3><div><span class="UIStory_Message"><span class="Apple-style-span" style="font-size: medium;"><br />
</span></span></div><div><a href="http://yogacup.com/live/"><span class="Apple-style-span" style="font-size: medium;">http://yogacup.com/live/</span></a></div>Gretchenhttp://www.blogger.com/profile/05079533315179113954noreply@blogger.com0tag:blogger.com,1999:blog-8362945674079233023.post-22895611365760228612010-02-15T10:38:00.000-06:002010-02-15T10:38:58.023-06:00Yama - AhimsaI meet with a group of yoga teachers every week. This week, my dear sweet teacher handed me a pop question upon entering the room. I did not know the answer. Fortunately, I had my Light on Yoga with me and could look up the answer - dear sweet teacher made it an open book quiz.<br />
<br />
My question was "what is jnana yoga?" Jnana is sacred knowledge. So jnana yoga is the study and practice of the sacred knowledge. And so friends and students, I begin my jnana yoga by introducing you to - Yama.<br />
<br />
Yama is the first limb of the eight fold path of yoga. The eight fold path is a guideline for living a meaningful and purposeful life. Yamas are ethical disciplines. They define how we should treat others and ourselves.<br />
<br />
The first yama is ahimsa or non-violence. Well, of course, you say. But ahimsa is more than just bodily non-violence. It is also non-violence in thought and speech. A little tougher to follow. Even I like to hear a little gossip now and then. And it's not just non-violence toward others but also toward ourselves. We are often our own worst critics. We think negative thoughts about ourselves and too often tell ourselves why we can't do something before we even try.<br />
<br />
How can you practice ahimsa in your asana (posture) practice? First, think and speak positively about your self and your abilities. Second, take care of yourself. If you are sick or injured you should rest. If you are recovering from illness or injury then you should probably back off on some poses and skip a few entirely until your strength is back. If you have a chronic illness or pain you should work with your teacher to modify poses and make them appropriate for your condition. <br />
<br />
And so, as you head out into the big wide world this week be non-violent to others and yourself in action, thought, and speech.<br />
<br />
I look forward to seeing you on the mat soon!<br />
<br />
Namaste,<br />
gretchGretchenhttp://www.blogger.com/profile/05079533315179113954noreply@blogger.com0tag:blogger.com,1999:blog-8362945674079233023.post-989081412118051242010-01-31T10:24:00.000-06:002010-01-31T10:24:30.786-06:00Start a Home PracticeQuestion: How often should you practice yoga? <br />
Answer: As often as possible!<br />
<br />
But you don't have to dedicate a solid hour or two every day to your practice. As the mother of three young children I rarely get to go to the bathroom by myself let alone practice yoga for a full hour. Here is my daily routine that gets in a full yoga sequence throughout the day.<br />
<br />
First thing in the morning while I'm still in my PJs I practice what I call a "pair of poses". I pick two (sometimes three) standing poses that flow together nicely. Some examples:<br />
<br />
Virabhadrasana II - Utthita Parsvakonasana<br />
Utthita Trikonasana - Ardha Chandrasana<br />
Virabhadrasana I - Virabhadrasana III<br />
<br />
In the afternoon when I am starting to feel tension in my neck and shoulders from driving, typing on the computer, and carrying a 24 pound toddler around, I like to do some shoulder work such as Gomukhasana (arms only), Paschima Baddhastasana, and Paschima Namaskarasana.<br />
<br />
I usually need a little extra energy before I start my evening routine of cooking dinner, making lunches, and bathing kids. I find this a great time to get in a few back bends. Chatushpadasana and Setubandha are great poses to bend the back, give the shoulders another good stretch, and energize the mind.<br />
<br />
Once the kids are in bed and I am ready to relax (yes, sometimes while I'm watching TV), I practice seated poses and seated forward bends.<br />
<br />
And finally, just before I fall into bed for the night I practice Salamba Sirsasana and Salamba Sarvangasana insuring myself a restful night.<br />
<br />
So, to recap:<br />
Morning - 2-3 standing poses<br />
Afternoon - shoulder poses<br />
Early evening - back bends<br />
Late evening - seated poses and seated forward bends<br />
Just before bed - headstand and shoulderstand<br />
Dedicating just 5-10 minutes per session you will complete 30-60 minutes of yoga and a full body stretching sequence increasing your balance, flexibility, stamina, and strength a little more each day.<br />
<br />
Come Stretch with Gretch at Anytime Fitness in Oak Cliff to learn these poses and get your yoga practice started. I look forward to seeing you on the mat soon!<br />
<br />
Namaste,<br />
Gretch<br />
<br />
<i>You should consult with a physician for medical advice before beginning any exercise routine. It is not recommended that you attempt these poses without the instruction of a qualified yoga instructor.</i>Gretchenhttp://www.blogger.com/profile/05079533315179113954noreply@blogger.com0tag:blogger.com,1999:blog-8362945674079233023.post-75760159986802199652009-12-18T09:48:00.002-06:002009-12-18T09:49:25.233-06:00Quote for the Day<span style="font-family: Arial; font-size: small;"><span style="font-size: 13px;">I read an interesting article about attempting new poses. It seemed appropriate to post one quote in particular since my more advanced class will be starting after the holidays. Take a moment to read the article and be inspired.</span></span><br />
<span style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><br />
</span></span><br />
<span style="font-family: Arial; font-size: 13px;">"In yoga, the journey never ends." - Claudia Cummins (YogaJournal.com article - <a href="http://www.yogajournal.com/basics/990?utm_source=MyYogaJournal&utm_medium=newsletter&utm_campaign=myj_392">click here to read</a>)</span><br />
<span style="font-family: Arial; font-size: small;"><span style="font-size: 13px;"><br />
</span></span><br />
<span style="font-family: Arial; font-size: small;"><span style="font-size: 13px;">Namaste,</span></span><br />
<span style="font-family: Arial; font-size: small;"><span style="font-size: 13px;">gretchen</span></span>Gretchenhttp://www.blogger.com/profile/05079533315179113954noreply@blogger.com0tag:blogger.com,1999:blog-8362945674079233023.post-68508991843400996562009-10-09T22:45:00.004-05:002009-10-09T22:47:22.205-05:00Revised Article for Anytime Fitness Newsletter<span style="font-size: 16px;"></span><br />
<div style="margin-bottom: 0px; margin-left: 0pt; margin-right: 0pt; margin-top: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #444444;">“</span></span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #444444;">I can't take a yoga class. I'm not flexible.” I hear those words all the time. Fortunately, you don't have to be flexible to start your yoga practice. Yoga makes you flexible. It doesn't come after one class, but it will come. However, yoga is about much more than flexibility. Through yoga you can also improve your posture, circulation, immunity, and your ability to fight infection. You can strengthen your bones and muscles and relieve stress and depression. And while you are reaping all of these benefits, yoga gets you moving and burns calories. But all that said, I understand the fear and trepidation you feel. So here are a few pointers for getting started:</span></span><br />
</div><div style="margin-bottom: 0px; margin-left: 0pt; margin-right: 0pt; margin-top: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #444444;"><br />
</span> </span><br />
</div><ol style="margin-bottom: 0px; margin-top: 0px;" type="1"><li style="margin-bottom: 0px; margin-top: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #444444;">Arrive on time. Class starts promptly at 7:00 PM.</span></span></li>
<li style="margin-bottom: 0px; margin-top: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #444444;">Come wearing comfortable clothing that is neither too tight or too loose. A fitted T-shirt and shorts are ideal. Yoga is practiced barefoot so be prepared to remove shoes and socks.</span></span></li>
<li style="margin-bottom: 0px; margin-top: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #444444;">Don't eat before class. You should wait at least 4 hours after a heavy meal to practice. A light snack about an hour before class is fine. You will need energy.</span></span></li>
<li style="margin-bottom: 0px; margin-top: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #444444;">If you have your own mat or any yoga props (strap, blocks, or blankets) please bring them. If not, mats and a few props are provided. Please be considerate and wipe your mat down after class with the sanitizing wipes provided.</span></span></li>
<li style="margin-bottom: 0px; margin-top: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #444444;">Let the teacher know if you have any recent injuries or surgeries, chronic pains, medical conditions such as high blood pressure, or if you are pregnant or menstruating. None of these should stop you from coming to class but there may be some poses that you shouldn't do. I'll provide you with alternate or modified poses.</span></span></li>
</ol><div style="margin-bottom: 0px; margin-left: 0pt; margin-right: 0pt; margin-top: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #444444;"><br />
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</div><div style="margin-bottom: 0px; margin-left: 0pt; margin-right: 0pt; margin-top: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #444444;">Beyond that, come ready for a workout. I look forward to seeing you on the mat soon!</span></span><br />
</div><div style="margin-bottom: 0px; margin-left: 0pt; margin-right: 0pt; margin-top: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #444444;"><br />
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</div><div style="margin-bottom: 0px; margin-left: 0pt; margin-right: 0pt; margin-top: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #444444;">Namaste,</span></span><br />
</div><div style="margin-bottom: 0px; margin-left: 0pt; margin-right: 0pt; margin-top: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #444444;">Gretchen</span></span><br />
</div><div><span style="font-family: Arial;"><span style="font-size: small;"><br />
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</div>Gretchenhttp://www.blogger.com/profile/05079533315179113954noreply@blogger.com0