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 August 2014 

 Dear       

We're excited to host "Qi Infused Yoga," a two-hour workshop presented by Brenda Schnable on Saturday, Sept. 27, 1:30-3:30. Brenda is an E-RYT500, certified in 24 Postures of Therapeutic Qigong and a certified yoga therapist. You can read more about the workshop here. 

 

When the stressors of life leave you feeling dazed and confused, it's time to make an important connection - with yourself. Creating a sacred space can give us a place to decompress, reconnect and rejuvenate. We give you tips on how to create your own sacred space, even if all you have is a corner of a room.

 

Still looking for a way to unwind? Come visit our sacred space and treat yourself to a massage with Dani or Daniel. They're offering a Back to School Massage Special. See details below.  

 

Looking for a yoga class? We offer Hatha, Vinyasa Flow, Vinyasa Yin and Hot Yoga classes at various times throughout the week. Check out our calendar to find a class that fits your schedule.

Do you eat mindfully or mindlessly? For most of us, it's the latter. Changing eating habits in small ways can help us developing a healthier mindset toward food. 

If you're a beginner yogi looking for a more challenging pose try

We offer a wide variety of classes and times as well as services to give you a pick-me-up.  

 

Namast´┐Ż,

 

Theresa Franklin, NCTMB, LMT, RYT, CMT
Olivia Kelly, NCTMB, LMT

 

Feature Article


 featurearticle Create a Sacred Space     

We all need a space to call our own, a place where we can get away from the chaos of life and reconnect with our inner selves. It doesn't need to be large. It could be just a corner in a room where you house some treasured items, an altar of sorts.

candle-flowers-bowl.jpgHow do you create such a space? If you have the luxury of a room to yourself, it can be a place to meditate, practice yoga or qigong, read  inspirational materials or listen to music.  Paint it a soothing color and fill it with soft pillows, your mat and inspirational reading material. Use the principles of feng shui to place object representing the elements of wind, fire, earth and air.

If you don't have a room, don't despair. You can transform a nook or alcove into your sacred space. Even a bookshelf in a little-used room will work; place a meditation mat or pillow in front and use the objects on your shelf as a focus point.

Here are some tips for designing a small sacred space:
  • If your space is within a room, look for a place with little through traffic.
  • Cover a table with a special cloth and make it an altar to hold sacred objects.
  • Make it personal. A small table hosting pictures of loved ones, souvenirs from past trips or anything that has meaning for you.
  • Natural pieces can be very healing. Add a plant, pretty rock or piece of driftwood to your space.
  • Go outside. Is there a balcony or corner of the garden or patio that will work?
  • A tabletop fountain in your space can be peaceful.
  • Natural lighting brightens the space and your mood.

 

article3Back to School Massage Special

massage-woman3.jpg
Now that the kids are back in school you probably have a little more free time. So go ahead and squeeze an hour in your day to take care of yourself.

We're welcoming Dani Ray and Daniel Sheets to our team of amazing massage therapists! Both are eager to build their clientele and are offering
1-hour massages for just $45 through the end of August!

August 31 will be here before you know it so don't delay - call 462-3900 to book your massage.

(They're available weekends and evenings too!)
 

 

article2Mindful Eating 

Mindful eating is about restoring our relationship with food. "Restoring" because we've gotten away from our food in so many ways. Not just seeing food as something to gulp down before we get back to our busyness, but because we often don't know where our food came from.
 
Jenni Grover is a registered dietician in North Carolina. She's a firm believer that finding ways to slow down and eat intentionally are all a part of developing a truly healthy food culture. And some early research into mindful eating would seem to back this up. One study,  for example, tracked more than 1,400 mindful eaters and showed them to have lower body weights, a greater sense of well-being, and fewer symptoms of eating disorders.

Here are some of her tips for eating more mindfully:
  • Eat slower. You'll chew your food more and digest it more easily, which is healthier. Plus you may find yourself noticing flavors you might otherwise have missed.
  • Savor the silence. Set aside just a few minutes during the dinner hour for a couple of minutes of silence when you can reflect on what you're eating and really appreciate it. If that isn't possible try to have a snack or cup of tea alone when you can have complete quiet.
  • Silence the phone and television. Turning off the ever-present electronic distractions brings our awareness back to not only our food, but to those we're sharing the meal with.
  • Pay attention to flavor. A lemon has a different taste than arugula, certainly. Even as we rush through a meal we're likely to notice that. But what about the more subtle differences of avocado and hummus? Both are smooth but have totally different tastes.
  • Know your food. Eating locally with the seasons and knowing where your food comes from creates a connection with the people who grew or harvested it. Having a greater awareness of that makes us more appreciative of their efforts.

For more information about mindful eating, visit thecenterformindfuleating.org.

 

 


workshopQi Infused Yoga Workshop  

Yoga teacher and author Brenda Schnable will present Qi Infused Yoga at Be Well Now Saturday, Sept. 27, 1:30-3:30 pm. Pre-registration is $25; $30 same day registration.

During the  workshop, you'll learn to detoxify your body naturally by increasing your life-force energy and focusing on energy as well as strength and flexibility.

Schnable is an E-RYT500 with Yoga Alliance. She is certified in 24 Postures of Therapeutic Qigong and is a member of the International Association of Yoga Therapists.

The former Wood River resident's own medical challenges led her to develop a style of yoga that incorporates the principles of qigong, a life-source energy found in different cultures. Along the way she wrote two award-winning books.

"Access Your Inner Power: Awakening Your Health and Vitality" (2012) explains the energy models of the body from the Western, Ayurvedic (Indian medical science), yoga, and qigong perspectives. "Qi Infused Yoga" (2014) combines qigong movements and yoga postures into one flowing practice, creating a unique and innovative mind/body practice. The book won International Book Award's Best Cover Design - Nonfiction Category.

Email or call to pre-register. Payment is accepted by check, credit card or PayPal on our website.

Asana Zone



asanazone
Locust Pose    
Shalabhasana

(sha-la-BAHS-anna)
salabha = grasshopper, locust

   
Locust is a simple but challenging pose that's excellent for building strength and flexibility in the back. It is a counter-stretch to the Plow and Shoulder-Stand.

The blueprint

The practitioner lies on the floor with arms stretched back and legs raised toward the sky at a 45 degree angle while keeping the lower ribs and pelvis on the mat. 

 

How to do it:
  1. Lie on your stomach with your arms along your sides, palms up, forehead resting on the floor. Rotate your thighs by turning your big toes toward each other; firm your buttocks so your coccyx presses toward your pubis. Inhale.
  2. Exhale while lifting your head, upper torso, arms, and legs off the floor. You'll be resting on your lower ribs, belly, and front pelvis.   
  3. Raise your arms parallel to the floor and stretch them back actively through your fingertips. Press your scapulas firmly into your back.
  4. Gaze forward or slightly upward. Keep the back of the neck long. 
  5. Stay for 30 seconds to 1 minute, then release with an exhalation. Take a few breaths and repeat 1 or 2 times more if you like. 
Do:
  • keep your head in a neutral position by looking down at the floor if you have a neck injury 

Don't:

  • jut your chin forward   
 Benefits:
  • Strengthens the muscles of the spine, buttocks and backs of the arms and legs
  • Stretches the shoulders, chest, belly, and thighs
  • Improves posture
  • Increases flexibility in the back
  • Especially recommended for relieving sciatica and pain in the lower back
Contraindications:
  • Headache
  • Serious back injury
  • Pregnancy 

Beginners' tips and modifications

If you need help holding the pose, try placing a rolled up blanket beneath your upper thighs.   

 

You can also start out by raising just one leg at a time.  

 

Advanced practitioners

Instead of stretching the legs straight back from the pelvis at a 45 degree angle, bend the knees and position the shins perpendicular to the floor. Once this is mastered, bend the knees and relax, letting the feet gradually come down until they are resting on top of the head.

 

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. 
In This Issue
Quick Links

Our schedule of classes

Our services
Some of the classes and rejuvenating services we offer:

* Tai Chi
* Capoeira
* Reiki
* Massages (weekends and evenings too!)
* Skin care
....and more!

Call 462-3900 today!
 
Yoga has a sly, clever way of short-circuiting the mental patterns that cause anxiety.

~ Baxter Bell

jaimesanchez Tai Chi Classes

 

The next series of Tai Chi classes with Jerry Whitten begins Sept 8.  

 

All classes are on Monday and are $60 for a 10-week session.    

Intro to Yang Style Tai Chi - 5:30-6:30 pm  

 

Intro to Chen Style Tai Chi - 6:30-7:30 pm  

 

Adv. Chen Style Tai Chi - 7:30-8:30 pm  


 ourclasses Our staff 

YOGA
Samantha Burton
Amy Clary
Tracey Curtis
Shannon Dunham
Theresa Franklin

MASSAGE THERAPISTS
Theresa Franklin
Olivia Kelly
Danielle Ray
Daniel Sheets

ESTHETICIAN
Kendelle Pelot


TAI CHI
Jerry Whitten

CAPOEIRA
Matt Hawkin

 ourclasses Our classes
Please check the website calendar to confirm class times. Friend us on Facebook for updates and cancellations.

YOGA
Sunday
1:00-2:00 pm - Healing Vinyasa Flow Yoga
2:30-3:30 - Restorative Yoga 
   
Monday 
8:00-9:00 am - Hatha Yoga 
  
Tuesday
9:00-10:00 am-Hatha Yoga
5:45-6:45 pm - Vinyasa 

Wednesday
8:00-9:00 am - Hatha Yoga
5:45-6:45 pm - Hatha Yoga
  
Thursday
5:45-6:45 pm - Vinyasa 

 

Friday
12:05-12:50 pm - Lunch Time Express (through August)
         
Saturday
8:30-9:30 am Beginners Yoga
10:00-11:00 am
- Vinyasa/Yin
11:15 am -12:15 pm - Hot Yoga

TAI CHI
Monday  
Intro to Yang Tai Chi 
5:30-6:30 p.m.
 
Intro to Chen Style Tai Chi
6:30-7:30 pm

Adv. Chen Style Tai Chi -
7:30-8:30 pm
 
 
CAPOEIRA
Tuesday/Thursday 
8:00-9:30 pm