Our yoga walls and yoga wall classes are more and more in demand! Our students have learned that the yoga wall is one of THE best yoga props available for moving deeper into poses, for a deeper understanding of alignment, and for simply being more playful in the practice of yoga.
Because of the increased demand for additional yoga wall space and yoga wall classes, we have added both! Our newer studio space now has beautiful yoga walls and we have added a new yoga wall class that will begin on Wednesday, January 2nd, 6:00-7:30 pm.
“The principle behind the Yoga Wall has been around for decades, originally designed by BKS Iyengar in the form of ropes attached to wall hooks to assist students in various yoga asana (poses),” notes The Great Yoga Wall. Today’s updated version consists of spring loaded sockets mounted in the wall that can receive adjustable straps that accommodate every height and body type.
At Sunrise Yoga Studio, Iyengar yoga is emphasized. Iyengar yoga places emphasis on alignment and introduces the use of props. Yoga props provide support, confidence, and relaxation and assist students in practicing poses that they might not have been able to do otherwise. When the yoga wall is utilized, it provides support, aids in balance and is appropriate for those brand new to yoga as well as those who are quite experienced with yoga. The support of the yoga wall in training ultimately allows poses away from the yoga wall to be more precise while the work at the yoga wall helps students access and develop deep core muscles.
The Great Yoga Wall notes the following benefits of practicing on the yoga wall where gravity can be appreciated and utilized:
☼ Builds strength in both the large and small muscle groups
☼ Aides in the ability to access various muscle groups in poses they are not yet able to achieve on the mat
☼ Offers many therapeutic benefits helping individuals heal from athletic injuries, arthritis, degenerative disc disease, and Sciatica
☼ Can be used as a work-out tool to aid competitive athletes in cross-training and preparation for competitions
☼ Allows one to do hundreds of poses
☼ Can help students work through fear, build confidence, etc., so that they are able to take what they’ve learned on the Yoga Wall, to their mats and into their daily lives
☼ Uses specific postures and positioning, movement and breath, awareness to open the joints, connective tissue
☼ Allows standing postures, forward and back bends, twists and inversions
☼ Helps us feel great after doing yoga, because it is a balanced physical practice designed to open the spine in every direction
Just as a good yoga teacher can help you develop further in a yoga pose, so too can experiencing yoga in near weightless state by using the yoga wall! And an environment with a great yoga wall instructor (i.e., Sunrise Yoga Studio owner and director, Valerie Kiser) and an expanse of yoga wall together creates phenomenal opportunities for development in your yoga practice!
This class is appropriate for students with at least three months in Level 1 classes and above. The class size is limited.
Register through the Sunrise Yoga app, online, or through the studio. Questions? Email us at Info@SunriseYoga.net.
If you’ve ever experienced dizziness, vertigo, or any other form of imbalance, you know it can be a bit unnerving and disconcerting. As Erica Schukies writes in her article, Importance of Physical Balance, “We don’t notice our sense of balance until it’s not working like it should.”
She goes on to say, “Simply explained, a good sense of balance allows us to recognize our position relative to other objects around us, including the surface on which we are standing, walking, or running. According to Caroline DeGroot, a physical therapist and the vestibular program manager at Athletico Physical Therapy, balance is an important aspect in carrying out both simple and complex movements.”
For the most part, we take physical balance for granted. Muscles, tendons, and ligaments send signals to the brain as we move and the brain then tells the muscles how to react to maintain balance and how to move in a smooth and coordinated fashion. We can become off balance through the effects of things like medications, drugs, and alcohol, but we can also become off balance as we age due to deterioration of the vestibular system in the inner ear.
Ms. Schukies continues, “As we age, balance becomes more of an issue as our critical systems begin to weaken. According to Dr. Nathan Wei, director of the Arthritis Treatment Center in Frederick, Md., the aging process is typically associated with visual impairment, inner ear problems, cerebellar (posterior brain) issues, muscle weakness or peripheral neuropathy. And unfortunately for the elderly population, these systems all play a critical role in your body’s ability to stay vertical.”
According to physio-pedia.com, input from the Somatosensory / Proprioceptive System, the Vestibular System, and the Visual System affect the body’s equilibrium and balance, with balance being classified as either Static Balance (fixed posture) or Dynamic Balance (balance during motion). Both types of balance require power from the muscles in the body.
“Yoga does an excellent job of strengthening and stretching muscles essential for balance,” states health.harvard.edu. Yoga poses “challenge static balance, the ability to stand in one spot without swaying, and dynamic balance, the ability to anticipate and react to changes as you move. Successfully managing these tasks requires you to keep your center of gravity poised over a base of support.”
Kiersten Mooney, E-RYT 500, and cofounder of greenmonkey® partnered with the University of Miami to study the muscle utilization patterns of yoga poses. She reported in yogajournal.com, “We learned which muscles are actually being used and how active they are during each pose. For example, in electromyography (EMG) study, which records electrical activity produced by skeletal muscles, the more activated the toes in standing poses, the greater the lower leg muscle activity, therefore targeting the primary balance muscles.”
“Balance training can help build muscular endurance, increase flexibility, and, of course, improve balance,” Terecita “Ti” Blair, the 2017 SilverSneakers Instructor of the Year says (as reported by Brittany Risher on silversneakers.com). “It helps build confidence and quicken reaction time, as well as offers an opportunity to practice mindfulness and body awareness. You learn to breathe through something difficult or challenging, maintaining balance even when your world turns upside down.”
Yoga helps develop a mind body connection in addition to developing muscles. Balance requires the ability to both hold on and let go, something that improves with mind body connection. Let us help you find a series of yoga poses to not only improve your physical balance but improve your overall well-being. Contact us for suggested poses and/or for information on our numerous class opportunities. Our email address is Info@SunriseYoga.net.
We’re especially fond of free food samples and great skin care samples and quirky gadgets (but not so much on the sprays of perfume that waft over you upon entering a department store).
A sampling of something gives us the opportunity to try a product or service to see if it meets our standards, satisfies a need, and allows us to give something a test drive at an affordable (FREE!) rate without any expected commitment.
So, how would you like FREE SAMPLES of yoga and meditation?
If you are looking for a safe (and FREE) environment to try yoga and meditation, then mark your calendar for Saturday, January 5, 2019 . . . Sunrise Yoga Studio’s FREE YOGA DAY!
From 9:00 am – 12:30 pm that day you have the opportunity to try any of our 5 FREE yoga and meditation classes.
We want everyone who has had any inkling to test the yoga and meditation waters, no matter how tiny that inkling may have been, to have the opportunity to give yoga and meditation a try. Yes, we are passionate about yoga and meditation, and, yes, we think yoga and meditation is for every body and that every body is made for yoga and meditation. Yes, we’re unashamedly trying to expose you to our passion.
PLUS, SPECIAL ONE-DAY ONLY DISCOUNTS!
Purchase our New Student Special Intro Offer of 30 days for $30 and be entered in a raffle!
Bring a friend and enjoy free yoga, tea and snacks, and a Trunk Show with Twisted Friends Tie Dyes!
Questions? Email us at info@SunriseYoga.net!
**Inclement weather make-up date is Saturday, 1/12**
We’ll see you on FREE Yoga and Meditation Day, Saturday, January 5th, 2019! What better way to begin the new year?!?
P.S. Remember our Senior Services donation collection at the Studio! Be a Santa for a Senior!
In a study published in 2015 in Frontiers in Human Neuroscience, researcher and scientist, Brittany Fair, as quoted in yogaresearchandbeyond.com, states, “. . . subjects with more hours of weekly yoga practice showed greater brain volumes than those subjects that practiced less. In addition, utilizing both yoga postures and meditation during practice contributed to the biggest size differences observed in the hippocampus among other regions.”
Ms. Fair combines her scientific background and her yoga teacher training expertise to lead NeuroFlow yoga workshops where the focus is on the neuroscience of yoga while moving your body and practicing yoga and helps participants understand how yoga and meditation affect the brain.
“The things we think and the things we do have a dynamic impact on our brain, our attitudes, and ultimately our reality,” notes yoga instructor, Zuzu Perkal in her Wanderlust article, How Yoga Changes Your Brain. “Yoga is all about taking what we learn on the mat (all the things we’ve discussed here today: deep breathing, softening muscles, clearing the mind, and enjoying the present moment) and bringing it into our daily lives. These are the techniques that break bad habits, eliminate negativity, and diminish stress.”
Jessica Migala, reporting for NBC news learned, “Additional observational research on mindfulness and meditation (both are large components of yoga) sheds light on how classes may actually influence your brain structure, says Jonathan Greenberg, a postdoctoral research fellow in the department of psychiatry at Massachusetts General Hospital and Harvard Medical School. (Research on yoga alone is limited, but you can make some inferences by looking at meditation studies, he notes.) Studies looking at how the brain changes before and after meditation found that brain structures involved in awareness, attention and self-related thinking changed in structure and increased in volume, he says. Plus, there’s your memory. ‘After eight weeks of meditation training, research found that the hippocampus, which is involved in learning and memory, developed more gray matter density,’ he notes.”
Why does yoga and meditation change the way the brain works? “Yoga works not because the poses are relaxing, but because they are stressful. It is your attempts to remain calm during this stress that create yoga’s greatest neurobiological benefit,” says Alex Korb, PhD, in Psychology Today.
Sat Bir Singh Khalsa, Ph.D., has been fully engaged in basic and clinical research on the effectiveness of yoga and
meditation practices in improving physical and psychological health for over 10 years. He has also practiced a yoga lifestyle for over 40 years and is a certified Kundalini Yoga instructor. He is the Director of Research for the Kundalini Research Institute, Research Director of the Kripalu Center for Yoga and Health and an Assistant Professor of Medicine at Harvard Medical School at Brigham and Women’s Hospital. In his book, Your Brain on Yoga, he states, “There are many different systems in our body, and our brain and genes control all of them. Although we cannot change our DNA, certain behaviors will change which genes are turned off and which are turned on. If you smoke cigarettes, for example, you may turn on genes that elevate your cancer risk. By doing yoga and contemplative practices, you will positively impact specific gene activity, which can change your physiological state and help to regulate your stress response.” He goes on to say, ” Certain areas of our brain undergo positive structural changes when we meditate. Because the brain exhibits plasticity, which means it has the ability to change, whatever you experience will be reflected in and have impact on your brain structure.”
Harvard graduate and international yoga teacher, Gina M. Florio, summarizes Dr. Khalsa’s work as well as other studies in her article, 6 Ways Yoga Changes Your Brain:
Our mission at Sunrise Yoga is to promote yoga as a lifelong process by providing opportunities and facilities for experience and development in a culture of community. We believe this process can be entered by anyone at any time, regardless of age or fitness level, and, as our name implies, we encourage each person to daily engage in this process as the relationship with yoga is explored. We want to assist you in building the mind body connection of yoga and mediation.
Is your brain in need of a remodel/upgrade? With all the evidence pointing to the positive impacts of yoga and mediation on your brain, why not give it a try? Unsure where to start? We are here to help.
If you have been practicing yoga and meditation for some time, what changes have you noticed that would support the information noted here?
Do you have trouble letting go?
Want to shift from “go-go-go” to “letting go”? Allow Elaine to lead you through supported yoga postures that will encourage deep relaxation in the Quieting the Mind session, Friday, 12/7, 6:00 pm.
Is this a time of letting go for you? What techniques have you found that help you really, truly, “let go”?
Register for Quieting the Mind with Elaine through the Sunrise Yoga app, online, or through the studio.
Read Valerie’s Notes below and read the full newsletter here. You’ll find lots of information about events and happenings at the studio!
The holiday season is in full swing!
Do you have your to do list, your grocery list, your decorating list, your holiday card list, your holiday gift list all prepared and ready to check, check, check?
List making can help keep anxiety and stress levels in check. List making can protect mental and physical energy levels from being depleted. List making can also keep priorities in balance. And list making can also be a means for remembering the joys in life as well as the many reasons we have to celebrate.
We hope you’ll consider adding one more list to your lists. Sunrise Yoga Studio is again supporting Senior Services this year for the holidays. Senior Services’ mission is to help older adults remain at home for as long as possible and to help them live with dignity.
Nothing is more important than one’s personal sense of dignity. Maintaining it, however, can be challenging, especially to the more vulnerable, and even more so during the holidays. Our self-worth can suffer from lack of acceptance, disregard, as well as lack of financial resources.
Will you help us give the gift of dignity this holiday season? Someone’s list of reasons to celebrate could use that big check mark you make possible through your gift!
As we go through the holiday season, we often find ourselves stretched to the max . . . we try to stretch our time (and our wallets) to fit in all the holiday events and holiday shopping . . . and all that stretching can lead to holiday stress! Yikes!
But, are you aware that the right kind of stretching . . . yoga, for the body, meditation for the mind . . . can help reduce stress?
“Life can be filled with chaos and stress. Soon joints begin to hurt, backs hurt, and people find themselves moving stiffly as they feel tense. Stretching is one way to help remove stress from life and bodies,” according to https://stress.lovetoknow.com/
Yoga International (https://yogainternational.com/) says, “there are three types of stretching, and we may do them all, to varying degrees, in yoga:
1. static (holding a position)
2. dynamic active (bringing a joint repeatedly through its range of motion)
3. PNF (proprioceptive neuromuscular facilitation, one technique of which requires the contraction of the target muscle when it is stretched, followed by a more passive stretch with the muscle relaxed)”
And, https://allstressmanagement.com/ notes the following ten benefits of stretching:
1. Improve joint range of movement, without compromising joint stability.
2. Prevent Injury.
3. Decreases muscle soreness after exercise.
4. Promotes circulation, increases blood supply and nutrients to muscles and joints.
5. Develops mind, body awareness as the body is allowed to move more freely when stretching is applied with focussed attention.
6. Enhances co-ordination, by allowing freedom of movements.
7. Improves posture with the structures being more balanced and even.
8. Reduces stress and pain by getting rid of tension and the lactic acid in the body.
9. Loosens the minds control of the body.
10. Enhances performance and quality of life.
Keep your holiday stress at bay this year through stretching! Join Valerie this Wednesday, December 5th, during her Stretch Everything Select Your Study Session. In this class you will practice yoga poses that stretch each part of your body, which can make every day movement easier and more flexible. The class is open to all experience levels.
Register through the Sunrise Yoga app, online, or through the studio.
Questions about stretching? yoga? stress? Email us at info@SunriseYoga.net.