Archive Monthly Archives: April 2014

April Showers Bring May Flowers . . . and NEW Yoga Classes at Sunrise Yoga!

Sunrise Yoga_ITM2530 Hi Res with Valerie Kiser instructing


Sunrise Yoga Studio is adding THREE NEW classes to the schedule!  Find the classes that work for you on our web site!  The new classes will begin in May.

  • Level 2 with Valerie  –  Tuesdays @ 8:30-9:55 am
  • All Levels with Valerie – Wednesdays @ 4:00-5:30 pm
  • Select Your Study with Valerie  –  Wednesdays @ 6:00-7:30 pm

Select Your Study is a weekly class taught by Valerie Kiser in which the topic varies week to week.  The class title and appropriate level will be announced a month prior.  Topics could include things such as specific pose work or pose type, a therapeutic theme, etc.).  The topics for the May classes are:

May 7th Chakra Sun Salutations – A fluid sequence of poses for moving the body and for balancing the chakras. Stretch and increase flexibility, improve concentration and balance. Enjoy a fun practice leaving you relaxed and energized.  Minimum of 6 months of yoga experience.

May 14th Strength Training for the Yogi – Develop the strength and stamina needed to build your core with emphasis on alignment.  Use balls, tubes, Yoga Wall, and your body weight to build strength.  No experience required.

May 21st Making friends with Shoulderstand – Want to learn this complete yoga pose that benefits the entire body (or at least learn to like it more)?  Joins us for a class to learn preparations for, alternatives to, and variations of shoulderstand.  Minimum of 6 months of yoga experience.

May 28th The Knees Know – Learn ways to align, strengthen, and create flexibility in the lower body to create stability and mobility and prevent injury and disease. Develop a practice to keep this important joint of the body healthy on or off the mat. No experience required.

Yoga Made This National Geographic List!

100 Things to Do Before You Grow Up National Geographic

National Geographic Kids recently released a book entitled, 100 Things to Do Before You Grow Up . . . and the list is pretty interesting and, perhaps, should be required reading for adults as well.  It includes things like catching a fish, learning to scramble an egg, playing in the mud and . . . YOGA!

Now, many of us advocate for the Peter Pan Syndrome . . . I won’t grow up! . . . and practicing yoga may not necessarily help you to become a “grown up”.  Yoga, however, does have anti-aging benefits and, when practiced regularly, can provide both improved physical and mental health.

In a recent article in Self magazine, Larry Payne, PhD, a yoga director at Loyola Marymount University and co-author of Yoga Rx, is quoted as saying, “Unlike traditional exercise, yoga blends moves that improve circulation, balance, flexibility, and strength with meditative techniques such as deep breathing. My students call yoga a natural face-lift. It cleanses, relaxes, and restores.” Additionally, according to Dr. Murali Doraiswamy, professor of medicine and psychiatry at Duke University, as noted in YogaUOnline, “the relaxing effects of deep breathing and meditation in yoga have more than 200 beneficial effects for the brain and nervous system, including the lowering of stress hormone production, the slowing of the aging process in our cells, and more.”

What yoga anti-aging prescription should you follow?  At Sunrise Yoga Studio, we can show you numerous yoga poses as well as assist you with meditation, but here are six anti-aging poses recommended by Best Health:

  1. Equal Standing
  2. Tree Pose
  3. Squat
  4. Downward Dog
  5. Plank
  6. Seated Twist

Let us help you find the best yoga routine for you! And, share your “100 Things to Do” list with us, too!

Tomorrow is National Stress Awareness Day . . . Eat Chocolate & Practice Yoga!

Keep Calm and Do Yoga (with Chocolate)According to the Huffington Post, “A little bit of stress is good for us, in that it provides energy and keeps us aware of everything going on in our lives. But even though stress is a daily occurrence for all of us, it’s important to keep it in check. When left to its own devices, it can lead to or exacerbate a number of health problems, from heart disease, to acne, to obesity, to depression and anxiety.”

Tomorrow, April 16th, is National Stress Awareness Day and April is National Stress Awareness Month.  Most of us don’t need a special day, much less an entire month, to know we deal with stress all too often in our lives.  However, the Health Resource Network (HRN), a non-profit health education organization, creators of this special day/month, wanted to raise awareness of the effects of stress as well as techniques and coping methods to offset it.  HRN notes, “Chronic stress takes a more significant toll on your body than acute stress does. It can raise blood pressure, increase the risk of heart attack and stroke, increase vulnerability to anxiety and depression, contribute to infertility, and hasten the aging process. ”

So, how can we counteract stress?  The Mayo Clinic suggests yoga!  An article from states, “Yoga can help reduce stress, lower blood pressure and improve heart function. And almost anyone can do it.” and “Yoga brings together physical and mental disciplines to achieve peacefulness of body and mind, helping you relax and manage stress and anxiety.”  Additionally, a 2012 UCLA study found that daily yoga and meditation (for as few as 12 minutes a day!) lowered stress levels by reducing the body’s mechanisms that respond to stress triggers.

At Sunrise Yoga Studio, we offer yoga classes every day of the week and we offer specialty classes such as Meditation and Restorative Yoga each month.  So don’t stress . . . just come do yoga!  And, eat chocolate (Yes, for real! The Institute for Natural Healing says, “Researchers in Switzerland found that eating 1.4 ounces of dark chocolate per day for two weeks can reduce cortisol levels. Cortisol, known as the stress hormone, can mess with healthy hormone function. It also increases inflammation and can raise blood pressure. So next time you throw your feet up to relax, bring some dark chocolate with you. You’ll get double the cortisol-lowering benefit.”)

Yoga and chocolate . . . what could be better?

What a pain in the neck!


Do you ever feel the stress and strain of life in your neck?  You are not alone!  According to YogaUOnline, “An estimated 20 percent of the population suffers from chronic neck pain, typically caused by structural dysfunctions or disc issues in the cervical spine.” Ouch!

Yoga to the rescue!  Again quoting YogaUOnline, “A new study from Germany indicates that regular yoga practice may offer a viable alternative for those suffering from neck pain. Study participants assigned to weekly Iyengar yoga sessions reported significantly reduced neck pain over a nine-week period.  Importantly, at follow-up 12 months later, the improvement was still present in the study participants who had kept up a regular home practice over the preceding 12 months.”  Iyengar yoga, where props such as belts, blocks and blankets are utilized to assist students in practicing poses they might not have been able to do otherwise, is the style of yoga taught at Sunrise Yoga Studio and the picture above are actual students using a variety of props in a class at Sunrise Yoga!

In the study mentioned above, participants practiced three standing poses (Mountain Pose, Standing Half-forward Bend at a wall and Warrior 2) and three sitting postures ( Bharadvaja’s twist, Cross-leg pose and Cross-leg pose with a twist), all designed and developed for the study with input from B.K.S. Iyengar.  All of the instructors at Sunrise Yoga are trained to assist you in learning these or any other poses that may assist you in improving your overall health.  Private sessions are also available to address specific needs and issues and serves as a great opportunity to develop a customized yoga practice.

While you have heard us say it before, we’ll quote YogaUOnline and the study one more time . . . “The authors also suggested that as yoga students develop increasing awareness of muscle use and joint position, they can better change habitual posture patterns in daily life.  Those with the most regular practice reported the best results.”

Let us help you get the results you are after . . . especially eliminating that nagging pain in the neck!


Yoga May Help Reduce the Risk of Diabetes

Research indicates the practice of yoga can reduce the risk of Type 2 diabetes. According to National Diabetes Information Clearinghouse (NDIC), 25.8 million Americans have Type 2 diabetes, a failure of blood sugar control within the body. It is the seventh leading cause of death in the U.S.

A recent article by Mary Beth Sammons in cited research from Harvard School of Public Health and the University of Southern Denmark that indicates the regular practice of yoga may help reduce the risk of developing Type 2 diabetes!  This study “found that the chance of developing Type 2 diabetes was cut by between 30 and 40 per cent with just 3.5 hours of yoga and other muscle-strengthening activities along with aerobic exercise a week.”  It is one of only a few studies that looked at  “the effects of muscle strengthening activities, such as weight training and yoga, in the prevention of diabetes,” and “affirms previous studies that yoga reduces the risk factors for diabetes and heart disease too.”

Just 3.5 hours a week of yoga practice to potentially make a dramatic difference?!? Muscles make a difference and with yoga, the muscles get worked fully, but in a low impact way that doesn’t stress the joints. And, as Kristi Lees notes in, with yoga, “the muscles and surrounding tissues are lengthened and relaxed during yoga asana (Sanskrit word for postures) which creates more room for blood to flow. This in turn attracts more oxygen to the area helping muscles to heal and grow, making them more effective for your next workout (and less sore in everyday life).”  Muscle development also allows glucose to process more efficiently in the body.

What health threatening situation could be reduced or alleviated from your life with added yoga practice? Is a commitment to time in the studio just what the doctor ordered?  Let us know how we can help!