Rev. BWN logo
 March  2014 


Tiger Woods is said to have practiced qigong as a child and continued to do so as a world-class athlete. If you're an athlete looking to up your game, you might consider doing the same. Jerry Whitten is starting another tai chi session March 17 - just in time for spring training and the return of outdoor activities and sports. Read how tai chi helps athletes.

Wondering if you're doing a posture correctly or how you can refine it? Then sign up for Vicky Delaney's Posture Project. Read more You've probably seen those x-ray photos of flowers and leaves in art stores. Called floral radiographs, they reveal nature's complex and beautiful structures beneath the surface. Hybrid Medical Animation took a similar approach to the human body during a yoga sequence. Check out their cool

Here's a project that combines creativity with purpose. A meditation jar is an easy craft to do with children but one that can be used to help them learn to calm themselves when their thoughts are out of control.  

We offer a wide variety of classes and times. Check out our calendar to find something that fits into your schedule or a service to give you a pick-me-up.




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


Feature Article

 featurearticle 4 Reasons Why Athletes Need Tai Chi      

We know practicing tai chi or qigong helps the elderly keep their balance and individuals recover from congestive heart problems. We don't often think of yoga and tai chi as helping athletes improve their game.

If you're an athlete, your goal is to increase your speed, power and endurance, and stay injury-free. Long distance runs, practice games and strength workouts are typical. Practicing tai chi with its slower, more mindful moves seems counter-intuitive but it can add another dimension to your training.

Athletes such as golfer Tiger Woods and Olympic gold medal winner skier Ted Ligety have used qigong and tai chi to benefit their games. Think about it. Tai chi's emphasis on fluidly turning from the hips and waist improves power, balance, and smoothness of motion. Learning to harness one's chi and send it in the direction you want it to go can be translated into the same force used to drive a baseball out of the park.

Here's how tai chi can help an athlete up his or her game:

Breathing. Deep breathing creates calm before a competition. A relaxed state of mind helps the athlete become focused and able to stay in the moment. Less tension in the body means more powerful, better-executed movements. Efficient breathing techniques allow the body to use oxygen proficiently.

Movements. A pitcher on the mound stands on one leg before sending the ball to the batter. A tennis player is bounding around the court, often from one leg to another and side to side, to meet the ball before hitting it back over the net. Tai chi helps athletes stay quick and light on their feet by increasing their flexibility, balance and agility.

Neuromuscular pathways. Do the same movement over and over and it becomes a habit. By moving slowly and repeatedly through complex and dynamic movements our brains are rewired to perform the movements more efficiently. This trains your brain to move your muscles in a more optimal way. When the athlete needs to do the moves quickly during game time, "muscle memory" takes over. Proficiency allows for free flowing energy and performance improves.

Active Rest. Rest and recovery days are just as important in an athlete's training program as skills and drills. Active rest helps prevent repetitive stress injuries and brings oxygen and nutrients to muscles damaged by working out. It also helps flush away waste products like lactic acid that can build up in muscles post exercise.

If you're an athlete who wants to improve your abilities or one who seems to be constantly injured give tai chi a try.



The Posture Project by Vicky Delaney will help you to refine the postures that you practice daily and to develop new postures correctly. Vicky will focus on three postures each month during this 90-minute class.

Familiar postures will be deconstructed in order to analyze the small details - then reconstructed from the ground up. New postures will be introduced analytically with a strong focus on alignment to enable your success.

Vicky will take your suggestions for the following month's postures. Bring your ideas and energy into this new class and see what happens.... Handout materials provided each month.

This has an open-ended time frame. We'll continue the project for as long as people are interested.

Start Date: Saturday April 26
Time: 12:30-2:00 p.m.
Cost: $15/month

April's postures will be:

Virabhadrasana I - Warrior I
Parsva Uttanasana - Runner's Stretch
Chandrasana - Crescent Moon

Teach kids how to calm themselves with this clever and easy art project.

Encourage your child to imagine the glitter is his thoughts. Have him shake the jar and as the glitter settles, encourage him to belly breathe. As the glitter settles, so will his thoughts.

 fourtharticleX-ray Body in Motion - Yoga 

X-ray Body in Motion - Yoga

This visual exploration of the body in motion focuses on yoga poses and comes from the folks at Hybrid Medical Animation, a top medical and scientific 3D animation studio. They wanted to create a realistic representation of x-ray imaging while bringing the full human skeleton to life.

Take a look at the video, then go to Facebook and tell us what you think.


Asana Zone

Warrior 1      Warrior 1
vira = hero
bhadra = auspicious 
Standing poses are the most fundamental class of all asanas because they create a foundation for your practice by laying a groundwork for more advanced postures. Warrior 1 is commonly used as the beginning position for Warrior III. It's also a good standing pose preparation for backbends.

The blueprint:
All of the warrior poses are empowering and represent the strength of openness and expansion of consciousness.

How to do it:
1. Stand in Tadasana (Mountain Pose) with the four corners of your feet firmly pressed into your mat.

2.  Step your right foot forward one full comfortable stride. Turn the heel of your left foot in slightly so that the foot faces out at a slight angle.

3. Keeping your legs engaged, exhale and bend your right knee 90 degrees. Place your hands on your hips and square them to the front.

4. Inhale, extending your arms above your head. Root your tail bone down, extending from your pelvis down through your legs. Hold for a few breaths.

  • adjust the distance between your feet so your right shin is perpendicular to the floor when your right thigh is parallel to the floor
  •  line your right arch with your left foot
  •  keep your arms straight by lengthening them through your fingertips and squeezing your triceps
  •  make sure your knees are facing up toward the ceiling

  • hunch your shoulders
  • let your hips turn; keep them facing forward
  • let your mind wander; keeping your gaze steady will help maintain your balance   
5. To release, root down through your feet into the floor, inhale, straighten your front leg and come up standing.

6. Repeat on the other side.

  •  strengthens arches, ankles, knees and thighs
  •  stretches hips and shoulders, broadens chest
  •  stimulates digestion and circulation
  •  increases muscular endurance
  •  relieves symptoms of sciatica
  •  builds focus, stimulates the mind and develops willpower
  • high blood pressure: Don't raise arms overhead
  • neck injury: Don't look up
Beginner's tips and modifications
  • use the wall for balance, either by placing your hand on it or standing against it
  • bring the arms out to the sides for more stability
  • the pose can be made easier by bringing only the heel of the right foot up to the ankle of the left foot,
  • allowing the ball of your right foot to remain on the ground
Advanced variations
        * bring your palms together, keeping your index fingers pointed up and look up at your arms. 

The Be Well Now newsletter is edited by Danette Watt. For suggestions, comments or concerns about the newsletter content, contact her at 
In This Issue
Quick Links

Our schedule of classes

Our services
NOTE -  Tang Soo Do is no longer offered at Be Well Now.

Jerry Whitten will continue to teach Tai Chi.
Next 10-week Tai Chi session starts March 31:
  • Intro to Yang Style
  • Intro to Chen Style
  • Advanced Chen Style  

jaimesanchezSunday Afternoon Yoga with Shannon
Looking for a more challenging Yoga class?

Try Hot Yoga, 12:30-1:30 Sundays, with Shannon. This popular class is a little more athletic but feel free to modify as you need.

secondsidebarNeed Pain Relief?

Schedule a massage or Reiki treatment with one of our therapists.

Call 466-3900 to make an appointment. Weekends and evening times available!  
Without proper breathing, the yoga postures are nothing more than calisthenics

 ~ Rachel Schaeffer

 ourclasses Our staff 

Samantha Burton
Amy Clary
Vicky Delaney
Shannon Dunham
Theresa Franklin
Chris Gent
Maureen Meyers
Rebecca Steiner

Theresa Franklin
Olivia Kelly
Katie Roach
Daniel Sheets
Sarah Smith

Kendelle Pelot

Jerry Whitten

Matt Hawkin

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

12:30-1:30 pm Hot Yoga 
8:00-9:00 am
12:05-12:50 pm Lunch Hour Yoga
4:30-5:30 pm Gentle Yoga 
9:00-10:00 am  
4:30-5:30 pm Hot Yoga
5:45-6:45 pm Hot Yoga (limited class size) 

8:00-9:00 am
12:05-12:50pm Lunch
Hour Yoga   
5:45-6:45 pm
9:00-10:00 am  
4:30-5:30 pm (Hot Yoga)
5:45-6:45 pm (Hot Yoga) 


9:00-10:00 am 
12:05-12:50 pm Lunch Hour Yoga
4:00-5:00 pm Happy Hour Yoga
5:30-6:30 pm   
8:30-9:30 am Beginners Yoga
10-11 am
Hot Yoga

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
8:30-9:30 pm