Quote for the Day

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.


"In yoga, the journey never ends."   - Claudia Cummins (YogaJournal.com article - click here to read)


Namaste,
gretchen

Revised Article for Anytime Fitness Newsletter

“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:

1. Arrive on time. Class starts promptly at 7:00 PM.
2. 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.
3. 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.
4. 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.
5. 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.

Beyond that, come ready for a workout. I look forward to seeing you on the mat soon!

Namaste,

Gretchen

Sequence to Boost Your Immunity

To boost your immunity focus on opening your chest, armpits, and hips.  Get your head down as often and as long as possible.  If you are running fever, you should just rest.

Most of these poses can be found on the Yoga Journal website.  See "My Favorite Yoga Links" for the web address.

1. Adho Mukha Virasana - use blankets between your calves and thighs and under chest and head for support
2. Adho Mukha Svanasana - use blankets under your head for support
3. Uttanasana - keep head down for up to 5 minutes
4. Urdhva Hastasana - upward hands pose
5. Urdhva Baddhanguliyasana - upward bound fingers pose
6. Gomukhasana - arms only
7. Paschima Baddha Hastasana - backward bound fingers pose
8. Paschima Namaskarasana - backward prayer pose
9. Uttansana
10. Adho Mukha Svanasana
11. Adho Mukha Virasana
12. Bhujangasana - shoulders back and down, look up and open the chest
13. Paschimottanasana - support head
14. Janu Sirsasana - support head
15. Upavista Konasana
16. Baddha Konasana
17. Supta Baddha Konasana
18. Viparita Karani - hips elevated on blankets, weight on feet, eyes covered