New Group Yoga Class at Living Waters Therapies

Starting Wednesday’s this November I will be offering a new group yoga class at Living Waters Therapies. This class is slow paced and gentle so you can start to develop a deep physiological awareness to be able to respond to the signals your body is sending you at every moment. You can also expect to experience breath work, mindfulness, meditation and functional movement based in Yoga Therapy aimed at helping you to move better. As you develop awareness of your movement habits and learn how to quiet compensations your body will begin to release from cycles of pain and tension, then flexibility, stability and strength arises.

LIVING WATERS THERAPIES – 1114 QUEEN ST EAST

WEDNESDAYS 7:15-8:15PM – STARTS NOV 7, 2018

YOGA FOUNDATIONS

This class is perfect for anyone who wants to learn the foundations of yoga in a safe and non-judgemental environment. People with chronic pain, healing from injury, or restricted range of movement will also benefit from this class. It is ideal for both beginners and experienced yoga practitioners who want to advance their practice. My aim to help you become your own best teacher.

Rates:

  • Introductory class $10
  • Introductory package of 5 $75
  • Package of 5 – $115 ($23/class)
  • Package of 10 – $220 ($22 a class)

Sign up at Living Waters Therapies

Yoga Rehab

yoga rehab photoPain doesn’t have to be a normal part of everyday life. When we learn how to effectively improve the function of our shoulders and hips we perform better in our athletic endeavours, we can chase after our kids with more ease and life becomes more enjoyable.

After the success of my first two Pain Clinic Workshops for hip and shoulders I’ve decided to offer a combo class specifically for yoga teachers, fitness instructors and students to learn the skills to get out of pain, improve the function of their hips and shoulders so they can feel great and get back to the activities that they love or even to excel at the activities they already enjoy.

Often times as a teacher, we see our students or clients struggle or hit a road block in their progress due to pain, injury, or lack of range of motion. As a teacher do you notice your clients cringing in pain? Struggling to breathe or holding their breath in a posture or exercise? Finding excuses? Cancelling appointments? Afraid to re-injure themselves?

Learn the skills to move better without pain, nurture relaxation and move optimally with stability and ease.

When we move better, we feel better and we can enjoy life more.

My next workshop is called Yoga Rehab and it will be held Saturday, March 25th at Leslieville Sanctuary 1:30-3:30pm. Cost is $45 + hst. Participants will receive a handout and free practice video.

Contact me to register or ask a question.

Myths about Injury, Pain, Ache and Strain & The Truths of Healing

TrikonasanaI’m going to let you in on a secret. Tell everyone. Seriously. You can live pain free and it’s super easy!

Often in conversation, whether it is in a yoga class or a passing conversation, I hear resignation to pain caused by injury, illness or stress. As a society we have taught ourselves to accept our physical imbalances, our fatigue, chronic stress, rigidity and tightness in the body, and our inability to move in the same way we did when we were younger. All these things I have just listed do not have to be your reality, despite what you think or may have been told.

After I was in a car accident in 2008. I thought I would have to live with at least a certain level of back pain for the rest of my life, despite my regular yoga practice and chiropractor visits. After studying therapeutic yoga with Susi Hately, I learned that I could have a pain free/discomfort free life. So let’s get clear on  some of they myths of injury/pain/ache/strain and the truths of healing.*

First myth: Pain is part of getting older.
First truth: Tissue can change and function can improve at any age. It all depends on the stimulus you give it.

Second myth: Nothing has worked.
Second truth: Nothing has worked, yet.

Third myth: Feeling pain means being overwhelmed by pain.
Third truth: By learning to move in a range that doesn’t increase pain, your pain will decrease.

Fourth myth: It took 40 plus years to create this problem, it will take a long time to resolve it.
Fourth truth: If your reason for resolving the issue is compelling enough, the speed of healing can be quite mind blowing.

Fifth myth: True change is impossible.
Fifth myth: True change is entirely possible. The first and second steps are awareness and self-care.

If these myths are resonating with you, consider getting in touch with me to chat about how I can customize a program specifically for you.

Pain Clinic workshops will be coming soon. Stay tuned for more details. Contact me to be added to my newsletter or to schedule a consultation or class.

(*Myths published by Susi Hately – Functional Synergy)

A Mindful Approach for Spending Time Outdoors this Summer

crawford lake 2Now that the warm weather is here we are spending more time outdoors. Simply by being outdoors we get a boost energy from the fresh air and warm sunshine. However, there are ways we maximize our experience of the great outdoors.  Whether you go to the cottage, play outdoor sports, enjoy hiking or running or riding your bike, gardening or going for walks, whatever it may be you can up your outdoor experience with these easy tips.

  1. Breath deeply. Actually notice what it feels like to breathe in fresh air. Feel your lungs filling up and slowly emptying. Experience your breath as if it’s the first time you’ve ever breathed in fresh air. Try this 5 times or as often as you like.
  2. Slow Down. Even when we are outside we tend to rush rush rush. Try taking slower steps. Notice what the earth feels like beneath your feet. If possible walk bare foot and notice the sensations.
  3. Tune into your senses. Appreciate the shapes, the sounds, the smells and even tastes around you. As you walk slowly, breathing deeply, take a few moments to truly appreciate the nature that surrounds you. Feel the warmth of the sunshine on your face. Listen to the sounds all around you. Think of 5 things that you can appreciate about this moment related to what you can hear, see, feel, smell and/or taste.
  4. Stop moving. Simply be still for a few minutes. Observe the world around you, moving, doing, being. Enjoy.

Maximize the benefits by getting out of the city completely and into the woods. The deeper we can get into nature, the more connected to nature we become.

What are the benefits you might ask? Check it out:

  • lower stress levels
  • better working memory
  • feeling more energized/alive
  • lower blood pressure/heart rate
  • reduced tension/anxiety
  • improved mood
  • feel more relaxed
  • less likely to ruminate on depressing thoughts
  • boost immune system
  • may inspire awe and happiness

Looking for a outdoor day retreat? Let me take you on an experiential, mindful day retreat just outside the city. Contact me for more information and to plan your excursion.

STAY COOL THIS SUMMER WITH THESE YOGA POSES

This week is going to be a hot one. As temperatures soar in the city sometimes jumping in the kiddie pool just isn’t an option. Try these simple yoga poses to help cool and calm the body and mind.

 Pranayama:

sitaliOption 1: Sitali – cooling breath

  • Make a tube with your tongue and breath in like you are sucking in air through a straw and then close your mouth exhaling through your nose. Repeat 10 times.

Note: if you have low blood pressure, practice with caution or talk to your doctor first. The breath should be deep and without strain. If you feel dizzy, stop and breath normally.

 

 

right nostrilOption 2: Single-Nostril Breathing

  • Plug the right nostril and breath in and out of the left nostril.
  • Repeat for 10-20 breaths.
 Asanas:

Yoga poses to help cool the body down.

paschimottasanaSeated forward fold

  • Sitting up tall with legs extended in front. If your spine rounds sit on a block, bolster or a pillow/cushion. Inhale the arms up, lengthening the torso/spine. Exhale folding from the hips, bring the arms to rest on the legs. Toes are pointed towards the sky, heels pressing down into the mat. Breath deeply. Hold for 5 to 10 breaths or longer.

 

 

balansanaChilds Pose

  • Bring the knees wide, big toes touching. Sink the hips back toward the heels and you bring your forehead to rest on the mat or block or a pillow. Arms rest overhead on the mat. Breath deeply into the low back. Stay for 5 to 10 breaths or longer.

supta baddha konasanaSupine Butterfly

  • Lay on your back. Bend the knees, bring the soles of the feet together. Allow the knees to fall out the sides. Gently flap the knees up and down like butterfly wings to release holding in the hips and then let the knees sink down towards the floor. Arms can rest by your sides or bring one hand to the low belly and one to the chest. Follow the rise and fall of your belly as you breathe deeply for 5 to 10 breaths or longer.

 

 

supported bridgeSupported Bridge

  • Lay on your back. Bend both knees bring the soles of the feet to the floor, hip distance apart. Draw the heels in as close to the sit bones as you can. Press the upper arms into the ground to and lift the hips. Slide a block, a bolster, a firm pillow or even a rolled up blanket under the sacrum as a support.       Breath deeply for 5 to 10 breaths or more.

legs up the wallLegs up the Wall

  • Sit with your knees bent beside the wall. Swing your legs up the wall and lay back on your mat. Wiggle your bum as close to the wall as you can. For comfort you might want to place a blanket beneath your hips. If you have bolster available you can choose to elevate the hips on the bolster next to the wall. Lay back, close your eyes and rest the arms by your side. Breathing deeply, stay in the pose for 5 minutes or longer.

 

 

savasanaSavasana

  • Laying on your back, bring the feet mat distance apart, toes falling out to the sides. Arms fall away from the body at 45 degrees, palms facing up. Support the back of your head on blanket or pillow. Close your eyes. Breath deeply for 5 to 10 minutes or longer.

If you have an eye pillow, chill it in the freezer and rest it over your eyes during savasana.

Remember to stay hydrated by drinking plenty of water and eating lots of fruit and veggies.

For more information on private and corporate yoga classes, contact me today!