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!
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.
Are instructional yoga videos on yoga poses something you would like us to post more frequently? Please watch the video on Tree Pose (Vrksasana) and give us your feedback! More pose instructions? Other video requests?
If you would like to register for a Sunrise Yoga class, use our Sunrise Yoga app, register online, or through the studio.
We have really incredible, wonderful, caring yoga instructors at Sunrise Yoga Studio!
If you’ve taken yoga classes at Sunrise Yoga, no doubt you agree that our yoga instructors are top notch. But what makes a yoga instructor top notch?
Researching this question led to quite a few lists of the must have characteristics of a good (better yet, great) yoga instructor. What quality would be at the top of your list?
Of the eight resources reviewed, every one of them noted a good yoga instructor should have the ability to observe the surroundings and situations of the classroom, and, by paying attention to detail and drawing from the instructor’s yoga knowledge base, adjust the pace and difficulty level of the class. Leave out the word “yoga” and you have a description of a good instructor of any subject! Remaining aware of your surroundings means watching students without making them feel uncomfortable and, as they practice each pose, assisting them when necessary. Having the mental flexibility to adjust lets students know the instructor is aware and cares about their students’ wellbeing.
Another frequently mentioned quality is language or voice. The yoga instructor’s voice is a powerful tool used to guide students in and out of poses. The language and the tone of voice help the instructor tell the yoga story. The better the communication from the yoga instructor, the deeper the students can immerse themselves in their yoga practice. A good yoga instructor knows how to use language and voice to calm or energize, support or challenge, reinforce or educate. Adjusting language and voice ties back to the ability to observe the surroundings and demonstrates compassion in both words and actions.
Awareness and adjustments also relate to being present and authentic. While presence may seem a bit vague, a good yoga instructor’s teaching will reflect his or her presence and help the student stay focus and engaged. The yoga instructor’s authenticity will come across in the messages shared and the manner in which they are shared. Personalization will infuse the instructor’s energy level into the class and create the appropriate type space for each yoga class.
It would seem to go without saying that preparation, study, attention to detail, and an emphasis on safety would be evident in all yoga instructors, not just good ones, and yet these attributes were mentioned less frequently than the qualities above. A love and respect for yoga would also be expected and might be manifested in the instructor’s desire to continue learning as well as in the instructor’s own ongoing practice of yoga.
One quality mentioned only once but that would be at or near the top of our list is trust. Yoga classes can be a place of sanctuary, a place to be open to trying without fear of failure or ridicule, a place to let go of the rest of the world for a brief time. If the student doesn’t have a sense of trust in the yoga instructor to create this type space, the student will not have fully experienced quality yoga.
Sunrise Yoga holds our instructors to high standards. Our instructors have all undergone rigorous study and testing to acquire the certification necessary to teach. They must demonstrate their teaching and leadership abilities before joining the Sunrise Yoga staff.
You, however, hold our instructors to even higher standards. You come to Sunrise Yoga expecting good instructors and quality yoga classes. You are looking for an instructor who will share not only knowledge of yoga but who will also be a light and an inspiration for you.
The instructors themselves hold themselves to standards even higher than we do or you do! Some things simply can’t be learned and our instructors have inborn desires to learn, to teach, to lead, to grow, and to inspire. They continuously challenge themselves to bring yoga classes to you that bring yoga into your world and help you see your world through the eyes of an enlightened yogi.
To conclude, we quote from yogapedia.com. “Perhaps most crucially, there is no one perfect yoga teacher and yoga teaching is not an exact science. There is space out there in the sphere of inspirational yoga classes for a huge variety of teaching styles and techniques. The common denominator, though, is that all good yoga teachers care deeply about their yoga and about their students.”
Today is not a “salute your yoga instructor day” or any special day related to yoga instructors. Every day at Sunrise Yoga is a day we are proud of our instructors and honored to have them as part of our staff. We hope you concur.
If you have a quality you look for in a yoga instructor we haven’t mentioned, please comment. If your Sunrise Yoga instructor has a quality you particularly admire, please let us know.
We thank you as students for being a part of who our instructors are and what Sunrise Yoga is. You elevate our good qualities and help direct us to be our best!
Check out all our instructors on our web site.
Is yoga instructor in your future? We offer yoga teacher training! Find out more here!
Commentary about the qualities mentioned above for a good yoga instructor can be found on the following web sites:
In the every day world things can get busy and stressful and it can become difficult to drown out the noise that’s part of being an adult. Every so often we need a way to disconnect but recharge, shut down but tune in, relax but restore.
If any of these situations resonated with you, come join Percussionist Bill Smith and Sunrise Yoga Instructor Cathy Howe for a wonderful session of restorative yoga with sound immersion!
Discover a deep sense of tranquility as you the let the vibrations of gongs and bells wash over you as you relax through a series of restorative yoga poses. After this type of yoga practice, participants can have reduced stress, a better quality of sleep, a profound sense of calm and focus and a refreshed feeling and outlook.
Come relax and restore, Sunday, November 11th, 5:00-6:30 pm. REGISTER BY NOVEMBER 4, 2018, AND SAVE $5 OFF THE WORKSHOP PRICE!
If you have participated in restorative yoga and sound immersion before, please tell us what you think!
Register for this workshop through the Sunrise Yoga app, online, or through the studio.
Visit Bill’s web site and listen to samples of his music! His music is also available on YouTube!
Learn more about the practice of yoga by attending one of our yoga workshops! Our yoga workshops, although they vary in terms of instruction and topic, focus on the core approach of yoga – helping everyone move toward greater wellness and wellbeing.
Enhance your knowledge of yoga, try different yoga practices, and strengthen your understanding of different yoga poses and movement techniques at one of Sunrise Yoga Studio’s yoga workshops. Outside of our regular class schedule, we bring in incredible guest yoga instructors to teach yoga workshops that focus on different aspects of yoga and the many benefits it provides to the mind, body, and spirit.
The next yoga workshop at Sunrise Yoga brings back a very popular yoga instructor, Cindy Dollar. Cindy has been helping people live more flexible and balanced lives since 1985. She teaches yoga classes and offers private yoga instruction in Asheville, and leads yoga workshops throughout the Southeast. Cindy’s been voted one of the Best Yoga Teachers in Western North Carolina for the last ten years. She is the former owner of Asheville’s One Center Yoga and, we are happy to have her back at Sunrise!
In a commentary on commitment to yoga, Cindy says, “Frequently, potential students will find reasons not to attend before they attend the first class. They feel like they are too stiff, too old, too tired, too short, too heavy, or too “fill-in-the-blank.” Perhaps they think these issues will magically disappear and then they can come to class. In actuality, all those issues might not go away by coming to class. Nevertheless, one’s relationship with “too stiff, too old, too tired, too short, or too heavy” will change as one develops a loving relationship with one’s body through focusing on the strength, flexibility, and stability that it already has.”
Cindy brings her incredible yoga experience and knowledge to Sunrise Yoga Friday through Sunday, November 2nd – 4th. Her sessions include:
Yoga for Emotional Wellbeing, Friday, November 2nd, 6:00-8:00 pm (Individual session cost is $45.) covering yoga to help release tension and stress, calm and focus the mind, and increase clarity of mind. In this session, you will shift into a sense of being grounded and resilient.
Yoga from a Different Angle, Saturday, November 3rd, 9:30 am -12:30 pm (Individual session cost is $65.) where you will experience the world through the yoga lens while practicing twists, inversions and a variety of poses that let you see the world from a different angle, both literally and figuratively.
Working Toward Stillness, Saturday, November 3rd, 2:00-4:00 pm (Individual session cost is $45.) in which you will travel the roadmap to a rewarding meditation practice. Explore asanas (postures) that help prepare you for sitting, along with meditation techniques to help you cultivate the serenity and quietude that meditation offers.
Yoga for Sciatica, Sunday, November 4th, 9:30 am-12:30 pm (Individual session cost is $65.) where you can explore underlying causes of back pain & discover how to find relief through your yoga practice.
If you would like to experience the full Cindy Dollar weekend workshop, you will save $10 over the individual session registration fees. The cost for the full weekend yoga workshop is $210.
Register for the full weekend or for individual sessions through the Sunrise Yoga app, online, or through the studio.
Future yoga workshops at Sunrise Yoga include:
Sound Immersion with Percussionist Bill Smith and Restorative Yoga with Cathy Howe, Sunday, November 11th, 5:00-6:30 pm (Workshop cost is $20 if you register by November 4th; $25 after. Sunrise Yoga members receive a 10% discount when registering at the front desk.) Discover a deep sense of tranquility as you the let the vibrations of gongs and bells wash over you as you relax through a series of restorative yoga poses. After this type of practice, participants can have reduced stress, a better quality of sleep, a profound sense of calm and focus and a refreshed feeling and outlook.
Saturday Morning Workshop with Valerie Kiser (owner/director of Sunrise Yoga Studio and co-owner of East Coast Yoga Therapy), Saturday, December 1st, 9:00 am-1:00 pm (Workshop cost is $40 if you register by November 24th; $50 after. Sunrise Yoga members receive a 20% discount when registering at the front desk.) Yoga class with an emphasis of working toward Handstand; anatomy of the lower arm. Deepen your yoga practice and knowledge. Only 6 months prior yoga experience required at Level 1 and above.
Sunday Morning Workshop with Valerie Kiser (owner/director of Sunrise Yoga Studio and co-owner of East Coast Yoga Therapy), Sunday, December 2nd, 9:00 am-1:00 pm (Workshop cost is $40 if you register by November 24th; $50 after. Sunrise Yoga members receive a 20% discount when registering at the front desk.) Discuss and practice digital pranayamas; discuss therapeutics related to the lower arm; and enjoy a yoga practice to put the discussions into practice. Deepen your yoga practice and knowledge. Only 6 months prior yoga experience required at Level 1 and above.
Healing Yoga for Cancer Weekend Intensive with Cheryl Fenner Brown (C-IAYT, ERYT 500), Friday through Sunday, February 15th-17th (Workshop cost is $240 if you register by February 3rd; $275 after. Participants will receive 12 hours towards their CEC’s for Yoga Alliance.) This weekend immersion for yoga teachers and health care practitioners teaches the theory and practice of yoga therapy for cancer patients and survivors, as well as how both active and contemplative practices can help ease treatment side-effects. Learn about the anatomy of cancer and how yoga helps strengthen the immune system. In addition, learn how to adapt common asanas for patients in active treatment, what is safe and what should be avoided. Finally, learn how to use contemplative practices that bolster emotional and spiritual well-being, including mudras (hand gestures), pranayama (breathing), mantras (chanting and sound), sankalpa (intention), and yoga nidra (guided relaxation). Cheryl’s Healing Yoga for Cancer Survivorship feasibility study was presented at IAYT’s Symposium on Yoga Research and the Society of Integrative Oncology’s annual conferences in 2015 and highlighted in Yoga Journal. From this work she developed a 50-hr Healing Yoga for Cancer teacher training that is offered nationwide.
Our goal at Sunrise Yoga is to provide a variety of yoga experiences and opportunities through ongoing classes as well as specialized yoga workshops to help you deepen your yoga practice and discover new yoga connections. We’ll see you on the mat!
Questions? Email us at info@SunriseYoga.net or call the studio.
If today could be summed up in a sketch . . .
. . . what would you draw?
Or if you could capture today in a photograph, what would your camera capture?
Trying to encapsulate a day with a sketch or photo or words or by any other means can be quite difficult. Our days are full and often over scheduled. Taking the time to even think how a day would be “captured” much less actually capturing it may seem a frivolous use of time.
“Yoga, in Sanskrit, means to completely know yourself and to be at peace in yourself,” says gaia.com.
Yet, we can’t be at peace without slowing ourselves down, stopping, assessing, reflecting.
If you can’t take time every day to capture your life, at least take time once a week to do that. Make your yoga or meditation time a means of slowing down. Make yoga and meditation a time of uniting yourself with yourself.
Maybe you can’t sketch. Maybe you aren’t a photographer. Maybe you aren’t a poet. Maybe you don’t journal.
But, you do yoga. You meditate.
You, therefore, are an artist. Use your artistry to be at peace.
If you haven’t found the yoga or meditation class for you, please contact us for assistance. We have many classes for all levels and we can help you find the class for you, the artist.
October is . . .
. . . a time of pumpkin spice everything and usually, lots of fall color! We typically think of fall color including oranges and yellows and reds but fall color also includes a lot of PINK!
October is National Breast Cancer Awareness Month and all the awareness materials and branding are pink! During October, the U. S. Department of Health and Human Services and collaborating organizations work to raise awareness of the importance of early detection steps and treatments.
According to Wikipedia, “In 1993 Evelyn Lauder, Senior Corporate Vice President of the Estée Lauder Companies, founded The Breast Cancer Research Foundation and established the pink ribbon as its symbol.” This symbol is quite prevalent all year long but especially in October.
The breastcancer.org site notes that,
Our own Sunrise Yoga instructor, Kim Crawford, discovered yoga as part of her breast cancer journey. She tried yoga to improve her range of motion after breast cancer treatments but discovered much more!
Cancer is scary regardless of who it affects and where it attacks. Research is improving every day and we are, hopefully, coming closer and closer to cures for all the types of cancers that exist.
In February, Sunrise Yoga will host Cheryl Fenner Brown, C-IYAT, ERYT 500, and her Healing Yoga for Cancer Survivorship workshop to Sunrise Yoga. While this workshop is only for yoga teachers and health care practitioners, we want you to know about it as our Sunrise Yoga instructors will be participating! We want to do what we can to help raise awareness and beat the odds for our yoga students.
If you feel comfortable, share your yoga and cancer story with us. You might be the “pink push” someone else needs!
Questions for us about how yoga can help with cancer? Email us at info@SunriseYoga.net.