March w/o Madness at AYCD

7th grade gods and goddesses of India at Chewning Middle School

Sunday Mysore 8:30-11AM
come any time, adjustments begin 9:15 AM

Monday&Thursday Mysore 5-8 PM

come any time, adjustments begin 6 PM

Wednesday Level 1 5:45-7:15 PM

arrive on time, led class

Saturday Guided Primary 9-10:45 AM

arrive on time, led class

Classes Are By Donation

Please do not let $ keep you from practicing at yogaclub

IOUs and chocolate/baked goods/ideas/crystals etc... gladly accepted

Park in back on left side or along side porch in driveway if possible trying to keep off street parking for my neighbors

Class Description

Mysore: All levels welcome including complete beginners

Level 1: Fundamentals of Ashtanga Yoga: suryanams & standing poses

Guided Primary Series: Instruction on postures will be limited. If you are not familiar with the entire series, you are welcome to attend and practice as is appropriate for you, and sit out to observe postures you are not comfortable with yet.

New to Ashtanga? New to Durham? Visiting?

email any questions to:ashtangayogaclubdurham@gmail.com

yoga related emergency?call/text suzy’s cell919-475-9579

thanks for checking out our cute little blog!

http://ashtangayogaclubdurham.blogspot.com/

Annie Pace is coming
to Durham in March!

Save the date march 11-13th


anniepace.com (practice..workshops)







Readmore »»

Changing the Time for Restorative Yoga!

Well - the people have spoken! I asked and you all responded so it's official: Restorative Yoga will now be earlier in the day from 2-4 on the first Sunday of each month. The next scheduled class is March 6th at Body in Balance! Hope to see you there :-) Readmore »»

Who puts the Om in the Om Shanti shanti shanti

Today, for the first time, a student came up to me after class and told me they loved my voice. Found it soothing. Never knowing how to take a compliment (I'm working on it), I told her she should tell my boyfriend that.

This isn't just the first time teaching a class someone has told me they like my voice. This is ever. If I were to classify my voice, I would say it's a combination of second-generation Brooklyn mixed with East Coast Jew. Chris is of the opinion that I'm slightly tone deaf. In other words, I'm no Enya.

Partly for this reason, I'm not a big om-er. I started off teaching without it because I taught at gyms/fitness centers/YWCAs and I wasn't sure if it was appropriate. Now, out of habit and not wanting my voice to crack, I haven't ended a class with an om since September (yes, I remember the date).

I also find that when I am in a class, I'm really conscious of how I am singing it. You, too, maybe? Making sure that all three syllables are of equal length, that I don't end last, that I don't end first, that I'm enjoying it... I know, that last one. Oy. I'm grasping at trying to be in the moment and be one with the universe. I might not recommend approaching it from that angle. Must. Be. One. With. Universe!!!! (Hint: Will never, ever work).

Anyway, the comment came from a class at Cornell in the Healthy Living department. It's really healthy living/healthy aging. The average age is probably 60s-70s. All sorts of unique, beautiful aches in that room. This sequence is for this group, although they are smart cookies and modify the heck out of everything as needed.

1. Begin on back, knees bent, feet on floor (Some choose to begin seated in a chair)
2. Bridge, lowering and lifting (not holding) for 1-2 minutes
3. Core work on back (5-6 minutes). Alternate leg lifting and lowering; crunches and pelvic tilts with legs bent, knees over hips and shins parallel to floor; toe taps with legs in same position; upward facing boat (using arms for a lot of support)
4. 2nd set of bridge lifts
5. Table top position, cat/cow (some less "cow" than others)
6. Table balancing, lifting opposite arm and leg
7. Tadasana/Mountain Pose
8. Warrior II (Pulsing knee, better for joints), repeat on other side
9. Triangle Variation (feet remain parallel)
10. Balancing poses (5-6 minutes). Come by wall. Tree (vrkasana) , knee into chest, crane (balikikasana).
11. Back onto mat for any final gentle stretches
12. Savasana (or any variation where they feel supported). Give head rubs!

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Chew This!: A contest

Welcome to the first contest on this blog in this blogista's memory. It's not that the opportunity hasn't been there (actually, considering how many people I feel like read my blog-- my mom and a couple of friends-- there's been a lot). But this is the first shwag I've gotten that I actually liked enough to want my friends to have some.

We returned in January from Mexico, where Chris bade farewell to the county with a serious case of Montezuma's Revenge (no, not the Atari game). We walked in the house dropped our luggage, intending to go right back out to buy his poor tummy some probiotics (his natural source having been donated to various airport facilities and my parent's house). On our kitchen table, though, what should we behold but a package, like a late holiday present. Inside, no joke, probiotics. Serendipity!

Things like that just make me feel warm and fuzzy inside.

The bottle is from Vidazorb Chewable Probiotics. The product we received is a mixture of probiotics and vitamin C and doesn't need to be refrigerated (this is key for me: when things go in my fridge, sometimes they stay there, forever forgotten). I have been taking them religiously. Ithaca has been hit with some nasty things recently. A huge stomach virus made the rounds and one of my co-yoga-instructors had to miss a teacher training she had already bought plane tickets to in North Carolina. Then strep throat started up and everyone is feeling a little scratchy.

Knock on wood, but Chris and I have remained in good health. My bottle, however, is getting precipitously empty. Now, to keep myself in good health, I need all of my friends to stay healthy. Hence, this giveaway (what? you thought it was selfless? pssssh).

Interested in being a part of the Joy of Yoga's first giveaway? I'm picky for a reason, kids, and I legit like this stuff. The only requirement for entry is to go to Vidazorb's Facebook page and sign on for their newsletter, and then leave me a note here letting me know that you did. On February 26th, I will then write everyone's names on a sheet of paper, and pick the name out of a hat (I am also old school).

And, um, Nick (oh lovely Vidazorb rep)... maybe I can get another bottle, too? Readmore »»

The Joy of Yoga... the book?

For over two years now, I've been thinking of putting a compilation of yoga sequences together. Not ones that I myself have created, but from people I admire, who can put together a mean sequence. For almost a year and a half now, this blog has fed that desire. Some amazing guest sequences have graced these pages. In my research for posts, I have come across other amazing sequences on the pages of other blogs. Recently, however, that creeping desire to put it on paper has been coming back. You can always print the sequences out, but you should see what my drawers look like because of that. I'm craving bound copies of what this blog has been online.

So, I'm taking that jump. The big jump. I am creating a book of yoga sequences. As of now, I am putting out a call for your yoga sequences, be it restorative or power. I already have made contact with an independent book packager/distributor. Now, I need you. During your days of teacher training or when you began to develop your home practice, did you ever wish you had a resource of pre-tested (mother approved) sequences to take ideas from? I remember back in my teacher training, people would spend half the time doing the postures, half the time on their mats scribbling the sequence down. The idea is that a book like this would make teacher's and advanced student's lives a bit easier. 

As sequences come in, I'll evaluate them (aka practice them) and let you know if there are any follow up questions, additions that need to be made, and if your sequence will be included. Eventually, 108 sequences will be published in the text. 

Finally, I'm doing this as karma yoga and expect the same of contributors. This isn't a money making venture. I used to volunteer-teach yoga at schools; now I find my energy draws towards this creation.

If you're still interested or would like more information check out the new "Submissions Guidelines" tab. If you have more questions, email me at thejoyofyogabook at gmail dot com. And, if someone immediately pops into your mind as a rock-star yogi who would be interested as well, please forward this along.

Thank you for reading my blog, being out there in the world, and for your support. Now, get practicing and get published!

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Don't just do something, sit there!

Almost since I began doing this blog, I've been talking about how I don't need to get off my ass, I need to sit down on it. Namely, I need to meditate. Lately, I've been feeling like my yoga practice accords me about as much peace and equanimity as any workout with a good focus on the breath would. This isn't a denigration; it's no small feat to coordinate breath with movement. It's, however, beginning to plateau. Where I'm at right now, I feel like my yoga practice cannot develop unless I make a dedicated commitment to meditate.

And so I did.

This calendar is taped up beside my bed, next to photos of family. It's that important. It might not be super-visible with my cheap-o camera, but days where I meditated I am putting a smiley face. The first days of the month were before my dedication to myself began... they got the slash line. If I didn't meditate, I will be reminded right before I go to sleep. The idea being that I will not get into bed, but sit myself on the floor and meditate. Meditate, meditate, meditate. 

The yoga asana practice will continue. My body needs that, too. But my mind isn't being elevated by that alone, and I'm working on that. 

Quick sequence for the kids at home (Thanks to Jenny for basic recipe, to which I added sprinkles):

1. Utkatasana (Chair Pose), arms above head if that's okay for your lower back

2. Come to standing, arms still above head

3. Rise up onto balls of feet (while standing)

4. Sit back into Chair pose on toes

5. Uttanasana (Forward Fold)

6. Ardha Uttanasana (Pike Position)

7. Forward fold

8. Chair pose

9. Repeat steps 1-8, taking it into a flow

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Try One Pose a Day to Start a Simple Home Practice!

Trying one pose a day at home is a great way to start a home practice. Let kids or other family members join in and play around with variations of the pose that you can find online or through library books or DVDs. Speaking of which, your local libraries and Netflix both have lots of DVDs that can inspire you. There are plenty of beginning yoga DVDs out there; they are a great way to take a class with a master teacher! Readmore »»

Guest post: Sick Building, Unsafe Practice: Toxic Threats to Avoid

This is not a post for hypochondriacs. Being a bit of one myself, I can echo concerns about the use of wack toxic cleaners in facilities (especially when working in conventional gyms). I'm less scared of asbestos, but just in case you were looking for something else to be worried about, in this guest post Eric Stevenson provides information, and some good links, about asbestos risks. Eric is a health and safety advocate who resides in the South Eastern US, and neither his name nor this article reminds me of delicious cherries (see last guest post). Hopefully, that does not diminish your view of his guest post. 


Remember: I am an equal opportunity guest post publisher. Is it related to health, wellness, or yoga? Pretty amazing chance you can find your way onto the pages.  So, send me an email (address listed above right) and keep them coming!

Sick Building, Unsafe Practice: Toxic Threats to Avoid 

Yoga instructors may experience any number of practical instruction challenges, including negative feedback or financial difficulty. While these sobering realities largely cannot be avoided, simply representing another business challenge, other aspects of instruction can and should be controlled whenever possible. Besides ensuring one’s facility has the required equipment, environmental safety remains crucial. One of the greatest dangers, especially for a discipline with such a strong emphasis on breathing, is the air quality. Proper ventilation becomes vital, especially as more students enter a studio. Furthermore, chemical dangers often lie unseen, silently impacting those who frequent unsafe buildings.

With the modern rise in physical and mental disorders, including respiratory, heart and developmental damage, indoor air pollutants deserve a major focus. Although many of these dangers are well-documented, like lead, some hidden pollutants threaten to harm yoga practitioners over an extended period of time because symptoms of their harm frequently manifest slowly, sometimes taking years to develop. One most dangerous chemical that does not cause immediate symptoms of disease is asbestos, which leads the development of a lethal cancer known as mesothelioma. Unfortunately, mesothelioma symptoms can lie dormant for decades, usually only appearing in an advanced stage. After inhaling asbestos, a mineral once popular for its ability to insulate, the tiny particles embed in the tissue surrounding the lung, eventually causing the growth of tumors.

Although relatively safe when undamaged, when asbestos becomes fragmented, it presents a serious risk to anyone who comes into contact with it. If a studio is located in an older building, built before asbestos regulation officially began, instructors need to be mindful of the facilities they choose. Especially in buildings that must endure the strain of physical instruction, like yoga, choosing a facility free of toxins remains essential because of the increased chance of exposure. Furthermore, individuals risk secondhand exposure to this carcinogen because it can travel on the clothing, hair and mats of those initially exposed. Therefore, entire families get put at risk when one member enters these sick buildings. Historically, wives of industrial workers saw a high rate of mesothelioma development because they typically washed and handled the clothing their husbands wore on jobs working with asbestos. Individuals exercising in these unsafe buildings risk committing the same dangerous pattern with their own families. 

Mesothelioma symptoms frequently appear mild at first, imitating other illnesses like pneumonia and making early treatment difficult. While a healthy lifestyle can help prevent the onset of this disease, after initial symptoms appear patients typically only have an eight to 14 month life expectancy. Besides a responsibility to ensure students learn yoga’s proper practice and purpose, instructors also must ensure students are free of the indoor toxins that can permanently threaten their health. Proper practice of yoga requires a complete sense of relaxation and comfort, which is impossible to achieve in poor conditions. If a facility appears to be in disrepair, especially if it is an older building, students and instructors should ensure their safety and avoid these toxic environments. Because no cure for mesothelioma currently exists, avoiding contact with this toxic material represents the best chance to contribute to the health benefits of yoga and ensure a long life free of disease. 

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FEBRUARY AT YOGACLUB bagels after LPS feb26th!!!

Sunday Mysore 8:30-11AM (come any time,adjustments begin 9:15 AM)

Monday & Thursday Mysore 5-8 PM (come any time, adjustments begin 6 PM)

Wednesday Level 1 5:45-7:15 PM (arrive on time, led class)

Saturday Guided Primary 9-10:45 AM(arrive on time, led class)

adjustments start about one hour after doors open for the mysore classes. (so faulkner gets her practice in)

Classes Are By Donation

Please do not let $$$ keep youfrom practicing at yogaclub

IOUs and chocolate/baked goods/ideas/crystals etc... gladly accepted

Park in back on left side oralong side porch in driveway if possible trying to keep off street parking for my neighbors

Class Description

Mysore: All levels welcome including complete beginners

Level 1: Fundamentals of Ashtanga Yoga: suryanams &standing poses

Guided Primary Series:Instruction on postures will be limited

If you are not familiar with the entire series, you are welcome to attendand practice as is appropriate,then sit and observe.

New to Ashtanga?

New to Durham?

Visiting?

email any questions to:

ashtangayogaclubdurham@gmail.com

yoga related emergency? call/text suzy’s cell 919-475-9579

thanks for checking out our little blog!

http://ashtangayogaclubdurham.blogspot.com/

annie pace is coming to durham in march for a weekend! save the date march 11-13th anniepace.com (practice..workshops)

Readmore »»

Guest post: Yoga poses to Prevent Knee Pain

Today's blog post comes our way from Maria Rainier. Maria is a freelance writer and blog junkie. She is currently a resident blogger at First in Education, playing with the newly revealed degree value calculator and researching which engineering degrees pay best. In her spare time, she enjoys square-foot gardening, swimming, and avoiding her laptop. Her last name is also a delicious variety of cherry. I hope you enjoy her article like I enjoy cherries. 

Yoga Poses to Prevent Knee Pain

 Many people who do yoga are athletes in some other respect—most often runners.  With runner’s high often comes runner’s knee, but this is something yoga can ease.

Many athletes know the agony that accompanies Ilitotibial band syndrome (ITBS), a condition that involves the tough tissue that runs down from your hip along the knee bone and shin.  Although previous theories involved rubbing of this band against the knee causing pain, recent research suggests that the pain is caused by pressure from the IT band on a fatty tissue by the knee joint.  This explains why most runners experience pain just above the knee joint and some (a minority, research of which is sorely lacking) at the hip.

Although runners may experience “yogic high” through strenuous styles like Ashtanga or Vinyasa, slower and more therapeutic styles like Iyengar and Anusara may be more beneficial for runners, cyclists, and other athletes experiencing pain.  Strenuous styles may promote moving in the same patterns that caused the pain in the first place. 

Those currently practicing yoga can do the poses below to prevent pain caused by ITBS.  These poses strengthen the legs and gluteus maximus, where much of the pain-related tension is connected.  Remember, though, that pain is a message to take it easy.  Consult your doctor or a physical therapist if you suspect that you have ITBS before considering yoga your medicine.  Overdoing these poses may inflict more harm than good, but moderation may spell a release from ITBS-related pain.

• ·         Outer hamstring twist
• ·         Outer thigh twist
• ·         Cow face forward fold
• ·         Square
• ·         Pigeon
• ·         Half lord of the fishes twist
• ·         Cross-legged reclining twist
• ·         Frog legged pose
• ·         Tree
• ·         Warrior III

Try to focus on poses that emphasize standing balance that will strengthen ligaments and tissues around your knee so it remains stabilized and in place.  Props can also provide extra stretching in seated cross-legged poses without causing strain in the knees.

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