Turn tension and stress into spa-like bliss in a Restorative class. Lounging on supportive piles of bolsters and blankets feels luxurious and indulgent. But don’t forget about the benefits: Long-held restorative postures may allow your muscles to relax, your heart rate to lower, and your nervous system to let go. These classes are ideal for people with minor injuries, restricted movement, physical limitations—or stress (everyone we know). Expect to emerge with the kind of yoga buzz that perfectly preps you for deep, sound sleep.
Sunday, Mar. 25, 2018
at BloomYoga.Studio 104 West Main St. Lebanon, TN 37087
questions e-mail Leighanne at YogaWithLee@gmail.com or call/text 788-9731
beginners welcome 2-4 PM $20
Arrive a few minutes early.
If you do arrive a few minutes late, take a breath, unravel your mat outside, and then enter as slowly and quietly as you can. Consider being prompt as a part of your practice.
Abandon the competitive mind-set.
Yoga is absolutely non-competitive. It is not just a "work out" it is not just "cross-training" it is a spiritual practice which makes the body stronger, more flexible, and generally much healthier. The aim is to calm the mind, open the heart and body.
Keep your eyes on your own practice.
We practice from the inside-out. When you can finish your practice without knowing what the person next to you was wearing or even who else was in the room, you'll know you were truly focused.
Be kind and loving to yourself by accepting where you are.
Rest sometimes. "Do what you can, with what you have, with where you are." Remember: Wherever, whenever in our life we begin yoga is perfect. No experience or flexibility required.
Mention any pre-existing injury or special condition to the teacher at the beginning of the class.
Breath We hold yoga poses, not the breath! So Breathe! Inhale and exhale through the nose when possible.
Caffeine Try to avoid caffeine at least an hour before class to aid in relaxation.
Empty Stomach Practice on an empty stomach. Wait 2 hours after a light meal or longer for heavier meals.
Clothing Wear light and comfortable clothing that does not restrict the breath or movement. Layer for warmth. Barefeet are preferred for traction and stability during standing poses. Remove wristwatches and other loose jewelry so as to not impede the wrist.
Equipment A sticky mat and other yoga props for your personal hygienic use at home and/or in class can be purchased from your instructor.
Yoga Mats can be found at target, tjmax, bookstores, walmart, huggermugger.com
I particularly like the Jade harmony 3/16 extra long mat
For a less expensive mat try any of the tapas mats from huggermugger.
Mat Care Instructions:
Jade Harmony Mats may be hand washed with mild soap and water.
Jade Harmony yoga mats should be hung or laid flat to dry. Please avoid prolonged exposure to direct sunlight.
Blankets solid colors $17
Fish Blankets $24
Essential Oils $8-24
You can purchases these before or after class.
Doctor To reduce risk of injury, in your case, consult your doctor before beginning this exercise program. Please advise your teacher of any special health or physical challenges you may have. Yoga poses can be modified to fit your needs.
How often It is better to do a little everyday even if it is only one pose. Used as an effective preventive program, yoga practiced regularly can help to prevent the development of many health and functional problems commonly associated with stress and aging.
Inverted Poses are those when the head is below the heart. Practice with caution if suffering from high blood pressure, heart conditions, eye or ear problems. Stop or modify the pose if you feel compression in your neck or pressure in face, throat, or eyes.
Menstruation. Avoid inverted poses during menstruation as these interfere with the natural outflow of blood by working against gravity. Also twist more gently.
Pain If it hurts it is not yoga! When done smoothly and quietly, a stretch reveals signs of tension, stiffness, listen to it. Let the intelligence of your body work for you. Respect what it says about how far to go and how fast. Your complete awareness during yoga will clue you into that line just before pain. Impatience may allow you to push yourself past your limits but it only delays your progress and can result in injury. Physical fitness is supposed to improve your condition, not add insult to misery. There is no place for pain in yoga, "no pain, no gain" does not apply here. Tip; if you do hurt yourself, gently massage the area and stop the posture for the day. Massage a few times daily until the pain goes. Gently resume when you feel ready. If you experience a cramp, stop immediately and gently massage until the discomfort goes, then start again. Regular practice will end these occurrences.
Pregnancy Avoid extreme stretching positions (so go about half way when stretching to avoid over stretching esp. side stretches affecting the abdominal muscles and uterus tendons) and any position that puts pressure on or contracts your uterus (thus avoid lying on the stomach, instead stay on your hands and knees). Maintain that abdominal space by moving the legs out the way when bending forward or twisting gently. After the 20th week, avoid lying on your back for more than a few moments as blood flow to the baby can be hindered; instead elevate the torso with blankets.
Rest There is one rule to follow regarding rest; if we need a rest, we take one.
Twists always twist to the right first to insure good digestion.
Benefits of Yoga
Reduces stress, anxiety, and muscle tension.
Builds bones and lubricates joints.
Increases strength, stamina, and flexibility.
Helps weight loss with improved circulation and digestion.
Improves concentration, balance, and posture.
Helps relive insomnia, headaches, backache, and asthma.
Who can do Yoga? Yoga is extremely beneficial for anyone of any age. Whether you are flexible or not, yoga poses can be adopted to fit your abilities and needs. Please let me know before class of any physical problems or injuries that you may have. The most important thing for everyone to remember is if it hurts, stop! We do yoga to leave class feeling better than when we came into class. So please enjoy yourself and do as much as you and your body are comfortable with.
We do breathing exercises to quiet the mind and lower blood pressure while moving into poses to strengthen muscles and increase flexibility. I like to think of it as a way to wring out life's daily tension and stress.
New to Yoga
Meditations is a vital part of my daily practice as a yogi, Christian, mom, wife, and friend. While there are many different styles of meditation, I am personally drawn to Centering Prayer because of its Christian history/emphasis and this method has been the most effective for me personally. Yearly I teach an Introduction to Centering Prayer Class or we can schedule a private lesson if you wish. If you would prefer a non-Christian meditation practice I can help you there too. Which ever meditation practice you choose I highly recommend a regular meditation practice.
Open Mind Open Heart by Thomas Keating http://www.contemplativeoutreach.org/
“Be still, and know that I am God” (Ps. 46:10, NKJV)
“In quietness and confidence shall be your strength” (Isa. 30:15)
"Be still before the Lord and wait patiently for Him." (Ps. 37:7)
Click on our workshops/events and classes pages to find a meditation class or workshop.
Recommended Books and Videos
Top Three Yoga Books visit my amazon store to purchase
Yoga; the Spirit and Practice of Moving into Stillness
by Erich Schiffmann
This is one of my two all time favorites. It is an excellent book for the beginner with clear instruction and photos for each pose along with the benefits and cautions for each pose. It also includes many in depth chapters for those who are interested in more than just the poses. Excellent for those who are ready to deepen their yoga practice. It includes instruction on meditation.
The Breathing Book: Good Health and Vitality Through Essential Breath Work
by Donna Farhi
I can not begin to emphasize how important the breath is to overall health, physically and mentally. This book will clearly explain how important it is and how you can prevent/cure many well known disease that afflict America.
Yoga Mind, Body and Spirit: A Return to Wholeness
By Donna Farhi
Here is the other, of my two all time favorites. It receives the same review and praise as Erich's. Except instead of meditation it deals more with the breath. Yet both books discuss meditation and the breath. Both books are worthy of being on your bookshelf because they can be read again and again with new insight each time.
A.M. Yoga For Beginners with Rodney Yee
P.M. Yoga for Beginners with Patricia Walden
Yoga Conditioning for Weight Loss with Susan Deason
Stress Relief Yoga for Beginners with Susan Deason
(the above four videos I feel are appropriate for everyone esp. beginners. The title, for weight loss, is misleading, it is an excellent well rounded yoga work out, weight loss is only a marketing tool)
Yoga Prayer An embodied Christian Spiritual Practice with Fr.Thomas Ryan
Ali MacGraw Yoga Mind and Body with Erich Schiffmann
Chakra Yoga with Gurutel Kaur
Yoga Journals Yoga For Back Care with Rodney Yee
Yoga Conditioning for Athletes with Rodney Yee (esp. the dvd version, this not just for athletes but anyone)
Kripalu Yoga Gentle
Yoga for Scoliosis by Elise Browning Miller, excellent
Yoga Kids, Vol. 2: ABC's for Ages 3-6 by Marsha Wenig (DVD)
Yoga Fitness for Kids Ages 7-12 by Kalish
For a more vigorous yoga practice:
Power Yoga by Beryl Bender Birch
Beyond Power Yoga by Beryl Bender Birch
Power Yoga for Beginners Level 1,2,3 by Baron Baptiste (videos)
Ashtanga Yoga the practice Manual by Davis Swenson (he also has excellent videos)
Power Yoga for Beginners with Rodney Yee
More Yoga Books:
Holy Yoga Exercise for the Christian Body and Soul
by Brooke Boon
The woman's book of yoga and health : a lifelong guide to wellness
by Linda Sparrowe ; with yoga sequences by Patricia Walden
Relax and Renew; Restful Yoga For stressful Times by Judith Lasater
Back Care Basics; A Doctor's Gentle Yoga Program for Back and Neck Pain Relief
by Mary Schatz
Yoga for Scoliosis
by Elise Browning Miller
Mega Yoga The first yoga program for curvy women
by Megan Garcia
B.K.S. Iyengar Yoga The Path to Holistic Health
by BKS Iyengar
Yoga and You; Energizing and Relaxing Yoga for New and Experienced Students
by Esher Myers
The Runners Yoga Book; A balanced Approach to Fitness
by Jean Couch
Preparing for Birth with Yoga
by Janet Blaskas
What to Expect When You're Expecting
by Heidi E. Murkoff
What to Expect the First Year
What to Expect the Toddler Years
Natural Family Living: The Mothering Magazine Guide to Parenting
by Peggy O'Mara,
Mothering Magazine www.mothering.com
The Womanly Art of Breastfeeding
by La Leche League International www.lalecheleague.org
I highly recommend the above books as a must have during pregnancy and after.
Yoga Journal's Prenatal Yoga Video
Yoga For Pregnancy : Ninety-Two Safe, Gentle Stretches Appropriate for Pregnant Women & New Mothers
by Sandra Jordan
The Method - Baby & Mom Pre-Natal Yoga Video
The Method - Baby & Mom Post-Natal Yoga Video with Gurmukh Kaur Khalsa,
Yoga for Pregnancy
by Francoise Barbira Freedman
Yoga for the Special Child; A Therapeutic Approach for Infants and Children With Down Syndrome, Cerebral Palsy and Learning Disabilities by Sonia Sumar
Starbright meditations for Children
Yoga for Children
Fly Like A Butterfly: Yoga for children by Shakta Kaur Khalsa
The Yoga Society of Nashville