The Long & Short About
September 17th, Sunday, 2 – 4 pm, $22
with Colleen Gallagher
Call 954-254-5172 or sign up at front desk to register.
Those darn, stubborn hamstrings! Why can those 3 muscles at the back of your legs can be so frustratingly tight and stubborn!? The hamstrings hold us upright and help us walk and run. This is heavy duty work and in turn the tissue of the hamstring becomes tough and fibrous. Coupled with the abundance of built in connective tissue, the hamstrings can seem impossibly restrictive. The hamstrings primary actions are knee flexion and hip extension.
When your hamstrings are tight it can contribute to lower back, hip and knee pain.Another day another dog pose! A good portion of asana practice is elongating the hamstrings. Think about all the downward dogs and forward folds in just one class. As a result the long vulnerable hamstrings develop microscopic tears if a big load is placed on them. They just do not have the structural integrity to handle the intense intense stretching or contracting and the tissue breaks down.
Sports such as football, baseball, soccer and weight lifting demands explosive hamstring movement and can cause dramatic, debilitating ruptures to the hamstring. Yoga students tend to have microscopic tearing more where the hamstrings attaches at the top of the leg, ischial tuberosities (sit bones). Resulting in pain, swelling and discomfort in sitting.Yoga is about balance. The balance between strength and flexibility is essential. In this workshop you will explore how to work the muscle at the back of your legs for safe effective stretching and strengthening.
Tips for stretching :
- Patience, patience, patience
- If very stiff take an hot shower before stretching
- Warm up your hamstrings by walking before starting a series of active poses
- Take the hamstring class with Colleen!
Tips for strengthening:
• Fast walking or running
• Bent knee yoga poses
Awaken and Align
October 1st Sunday 2-4 pm $22
With Stephanie Dodge
Educate the body to calm the nervous system through a series of restorative yoga poses designed to restore the body and rest the mind. Restorative yoga can help you reflect, restore and refresh. Its important to have recovery time in our busy busy lives.
B.K.S. Iyengar, was the first to systematically develop restorative sequences, which he designed to help people struggling with injury, illness, and overwork.
Utilizing the Chair
October 22, Sunday 2-4 pm $22
With Ross Holland
Recharge your practice utilizing Iyengar yoga chair techniques.
The yoga chair has always been a useful friend and great teacher of Iyengar yoga. It allows us to explore our body better, get better extension and support of the spine, get deeper into twists and hold longer and easier inversions.
In this workshop you will have fun while learning to use the chair in creative ways to deepen and explore traditional yoga poses. By using the chair you will learn to energize your practice and experience a new and greater depth of freedom in your body, expand your mind and awaken the playfulness of your spirit.
Learn the Ropes
November 19, Sunday 2-4 pm $22
With Judy Rosenzweig
(class size limited preregistration required)
Yoga Kurunta (rope yoga) is a series of Iyengar style asanas practiced with aid of ropes on a wall. Ropes can be an invaluable tool for students who are stiff, weak or unable to perform certain asanas independently.
Also, many students are not always ready for inversions, and a rope wall helps to facilitate the process by making the student feel more stable and secure. Much like the alignment-based principles of Iyengar Yoga, the ropes help students become more aware of the orientation of their bodies.
You will experience greater opening of certain areas while still strengthening and toning your body.
Core Concept – Soften to Strengthen
December 10, Sunday 2-4 pm $22
Instructor Marti Parker
When you think of the word core, terms like hard and tight likely come to mind. The secret to a strong middle, however, is actually to soften in your practice. In this practice you will learn how to work, but not overwork, your abdominal and pelvic floor muscles.
The core is made up of 5 muscles:
Rectus abdominis – your ‘six-pack’ abs, which run along the front of the body from the middle of the rib cage to the pubic bone.
Psoas – this hip-flexor and spinal-extensor muscle runs from each vertebra of your lower (lumbar) spine, travels across the front of your pelvis, and attaches to your upper, inner thighbone
Obliques – the side muscles that run diagonally along the flank of the body and attach to the rectus abdominis at the midline.
Quadratus lumborum – this stabilizing muscle runs from the lowest ribs to the pelvic crest in your back body, and is often thought of as the key to good posture.
Transverse abdominis – these run horizontally below your obliques, from your rib cage to your pelvis, and act as a corset for your abdomen.
The poses in this sequence address all of the core muscles to be softer and stronger. Physically, a strong core helps you stay balanced, move from one pose to the next with muscular integrity, maintain good posture and a healthy spine. Emotionally, your core is your energy and spiritual center.
Remember the old saying: gut reaction or I feel it in my guts?
Core work helps you to realize that the practice of yoga is really about connecting to your truest self and helps you develop a deeper sense of self.
With Colleen Gallagher