The Perfect Prenatal Practice

Preparing for a new baby may be one of the biggest events you’ll experience in a lifetime. As a woman, your body is changing constantly while mentally you prepare for birth and what a brand new member of your family means to your way of life.

In the midst of it all yoga can be a valuable tool for birthing mothers and their partners to remain calm, grounded and present during the transitions of pregnancy, childbirth and parenthood. This simple five-minute flow from Namaste teacher and new mom Annemaria Rajala is perfect for sneaking in a few moments of self-care. Enjoy this prenatal yoga practice in the morning, evening, or even on a lunch break! Plus, check out this weekend’s upcoming Prenatal Partners Workshop with Annemaria and Julia Anne Stathis!

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Yoga for Cancer Support

Yoga can help reduce anxiety and improve physical wellness in our stressful everyday.  The effects can perhaps be even more pronounced when one is in the experience of living with cancer.  Although not a cure, yoga can help soothe the nervous system and encourage the body to relax and heal.  Gentle movements linked with breath can help practitioners cope with challenges and uncertainty.  Try this home practice to help with your journey.

You can also catch Poh for weekly classes:

Sun 9 – 10.20AM Yoga for Beginners
Wed 6 – 7PM, Vinyasa
Grand Lake
Sat 4.30 – 6PM, Vinyasa
Rockridge
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Liberate the Neck and Shoulders

by Poh Teng

Do you have achy neck and shoulders from too much driving?  Me too! Try these easy-to-do yoga postures to create some space in the neck and shoulders and relieve neck and shoulder pain.  I commute four times a week from Oakland to San Jose and these postures are a part of my self-care routine.  Try holding each posture for 5-8 deep breaths.  Remember to practice on both sides of the body.

Neck and Shoulders Yoga with Poh Teng

 

 

1203_nourishyourheart-social-400Don’t miss Poh’s next workshop:

Nourish your Heart with Reba Gray and Poh Teng

Sat Date: Dec 03, 2016 From: 1:00 PM4:00 PM Location: Rockridge

 

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Yoga for Runners

Yoga for Runners

with Reba Gray

Springtime brings growth: plants in the garden get taller and the days grow longer. Many of us catch the excitement of spring energy by getting back to our outdoor athletic pursuits like running and cycling.

But before you take off like a hot rod, incorporate some small yoga movements into your routine and warm up your muscles with some dynamic movements. Moving in and out of a stretch increases the core temperature of your muscles and stimulates the neurological system.

After your run, take the time for some gentle static stretches. These can be held for 5 breaths or more. Static stretches prevent injury and increase flexibility. After a run when your muscles are warm is a perfect time to gently work some of these muscles.

PRE-RUN: DYNAMIC STRETCHING

1. Runner’s Lunge

Seems obvious, but, a key pose for runners. Important because we spend so much time sitting, and the hip is in constant flexion. Place hands on water bottles or yoga blocks for support. Straighten and bend the back knee a few times to get tension out of the hip flexors. Press into the ball of the back foot.

2. Two-limbed Pose

Make sure the spine stays neutral and the front ribcage does not drop toward your mat. Reach one arm forward and the opposite leg behind you. Bring lifted knee toward lifted elbow, and round your back toward the ceiling.As you inhale, reach forward again with the arm while reaching behind with your leg. Repeat 3-5 times, then switch sides.

3. Reclining Abdominal Twist

Runners’ quadriceps can get strong, so try strengthening the adductors (inner thighs) with this pose. Squeeze a yoga block between thighs, keep knees at hip height.As you exhale, legs turn to the right, inhale, come back to center, exhaling legs to the left, and center. Repeat, squeezing the block firmly.

POST-RUN: STATIC STRETCHING

4. Calf Stretch

Keep your knees bent as you fold forward. Alternatively, this pose can be done standing on the street or on a stair, let your heel hang off the curb or step’s edge.

5. Toes Pose

Take care of your feet! If there is too much sensation in this stretch, lean forward onto your hands.

6. Reclining Cow-Faced Pose

Cross the legs tightly, hug your knees in, holding below the knees, shins, or ankles. Pull the legs right to left away from each other. Feel the stretch in your outer hips and thighs. This pose helps to increase the range of motion in the hips.


rebagrayYoga for Runners with Reba Gray on April 8th.

Learn how to nurture your body in specific postures and sequences that benefit runners! Adding a little yoga to your running regimen will increase endurance, keep your joints healthy, and reduce your risk of injury. The first half of this workshop explores dynamic stretching to prepare for your run. The second half will contain yoga poses that support you after your run. We will also explore abdominal work that will improve your running posture.
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Inspire Your Workday: Six Yoga Poses for Any Body

You can take a yogi out of her yoga clothes, but she takes yoga with her wherever she goes. Namaste teacher Poh Teng shares some easy office yoga postures to bring spacious presence into the body, heart and mind.  The best part is that this sequence is good for any body and and takes very little time, squeeze it in between meetings, during conference calls, or a few moments before lunch.

Poh-yogaforwork

Pepper the postures throughout a busy day at the office, or incorporate the entire sequence into your routine by practicing at the same time everyday.  Hold each posture for five, deep breaths. If a posture has a left side and a right side, don’t forget about the second side.

 

To learn more about Poh, visit pOhmYoga.com

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5 Minutes To Move: A Simple Yoga Sequence to Get You Moving

5 minutes to move is a short yoga sequence for anyone on a tight schedule who still wishes to practice daily: great for the morning or midday. TIP: Pose #3 or “swimming” is a backstroke like motion with the arms while treading the feet in a forward bend. This sequence is appropriate for most students including beginners and (as pictured!) pregnant mamas. 

5-Minutes-to-Move

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Sadie’s Sequence for the Tired and Restless

Sadie-ForInsomnia


SadieProfileBSadie Chanlett-Avery, holistic fitness trainer, yoga instructor, and writer, was named a 2013 Athleta Sponsored Athlete. As the In-house Yogi at Clif Bar & Co. she directs the yoga and perinatal programs, trains with kettlebells, and serves on the Wellness Team. Sadie received her teacher certification from Ana Forrest and has immersed for months in the jungles of Costa Rica with Master Yoga and Meditation Teacher, Glenn Black. Her M.A. in Holistic Health Education and multiple fitness certifications lends antomical depth to her innovative and playful classes.

She appreciates the diverse expression of the human genome with the belief that people of all ages and sizes can benefit from exercise and heal with yoga. Teaching for over ten years, she applies ancient yogic principles to individual needs and modern lifestyles.

Sadie blogs at www.activebodystillmind.com.

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Sadie’s Sequence for the Tired and Restless

Sadie-ForInsomnia


SadieProfileBSadie Chanlett-Avery, holistic fitness trainer, yoga instructor, and writer, was named a 2013 Athleta Sponsored Athlete. As the In-house Yogi at Clif Bar & Co. she directs the yoga and perinatal programs, trains with kettlebells, and serves on the Wellness Team. Sadie received her teacher certification from Ana Forrest and has immersed for months in the jungles of Costa Rica with Master Yoga and Meditation Teacher, Glenn Black. Her M.A. in Holistic Health Education and multiple fitness certifications lends antomical depth to her innovative and playful classes.

She appreciates the diverse expression of the human genome with the belief that people of all ages and sizes can benefit from exercise and heal with yoga. Teaching for over ten years, she applies ancient yogic principles to individual needs and modern lifestyles.

Sadie blogs at www.activebodystillmind.com.

Please follow and like us:
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