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Thank you Dianne!

Dianne Matthews

Dianne was Sunrise Yoga Studio’s Office Manager since the Fall of 2015, up until mid-summer 2016. She has since accepted an opportunity to work full-time.  We miss her and are grateful for the time she was here with us.   Dianne enjoyed being a part of the Sunrise Yoga family.  She values time spent with family and friends and sharing her radiance with others.  Her positive, natural, and joyful attitude as Office Manager were contagious!  We wish her the very best and hope to see her in classes at Sunrise Yoga.

Thank you Dianne!  We know you will shine wherever you are!

Much love from all of us at Sunrise Yoga Studios!

Namaste,

Valerie, Amber, Colleen, Claudia, Cathy, Becky, Karen H., Karen F.,  Jessie, Sandra, Kim, Gwen, Elaine, and on behalf of each Sunrise yogi member who loved seeing your beautiful smile as they entered the studio

Instructor Highlight-Featuring Sandra Wells

Sunrise Yoga has amazing, caring and gifted instructors. Attention is given to each student as they give instruction to aid their well-being. This post will highlight Sandra Wells. Yoga has brought balance to her life as well as the ability to honor time for herself. Sandra shares those with all her students through her teaching. Sandra is a former triathlete, marathoner, and competitive cyclist who still enjoys running and cycling. As such, she found that Yoga brought balance to her body as well as her mind. Her particular interests are for sharing her love of yoga with kids and families. Sandra says she teaches yoga because she wants to share the tremendous benefits yoga has to offer for the physical body and for the mind. She wants students to have fun and to enjoy the sense of community during her classes. She is a Level 2 Radiant Child Certified Instructor and has completed the 330-hour teacher training program at Triad Yoga Institute. She is a 500-hour Registered Yoga Teacher (RYT) and E-RYT200 with Yoga Alliance. She has also completed a Certification program for Prenatal Yoga. She has completed the Triad Yoga’s 500-hour teacher training program.

Experience Sandra’s Level 2 Yoga class Monday afternoons from 4:00-5:30 pm and Level 1 Yoga Monday evenings from 6:00-7:00 pm. Come by the studio so you get to know her!

Ways to Quiet Yourself Through Meditation

Everyone thinks that the purpose of meditation is to handle stress, to tune out, to get away from it all. That is part of the process for sure. But the most important thing for you to know is that small doses of regular meditation actually are intended to make you MORE mindful of your situation and the world, and to handle stress better… rather than merely avoiding it.

Practicing meditation is not to just de-stress, but to find that peace within, the peace that spiritual traditions talk about that passes all understanding.

Deepak Chopra says ” meditation is a way to get in the space between your thoughts. You have a thought here, a thought here, and there’s little space between every thought” Here’s more from Deepak on this …

How to Quiet Your Mind During Meditation

Keep your eyes closed, and bring your awareness into your heart, right in the middle of the chest. With all of your awareness try to see, sense, feel your heartbeat. See if you can sense your heartbeat either as a sound or a sensation.

Now that you’re experiencing your heartbeat as a sound or a sensation, bring your awareness to your fingertips, to your hands. See where my hands are? Bring your awareness into your fingertips. You can open you eyes and peek for a second and then go back with your eyes closed. Feel your heartbeat in your fingertips. You feel that? You’ve just diverted blood flow to your hands. This is one of the fastest ways to relieve a migraine headache.

Now bring your awareness back into your heart and just mentally repeat the four words that I’m going to ask you to repeat, mentally.

Peace. Harmony. Laughter. Love.

Do that for two minutes and now move your awareness anywhere in your body that you want to bring healing to. You don’t have to visualize anything, you don’t have to say anything, just bring your awareness. Just bringing awareness to these different parts of your body will bring consciousness, which is healing.

Finally, come back to your heart, and in one minute or so say again those four words: Peace. Harmony. Laughter. Love. Remember those are the goals of all the other goals in our life, whatever we want, ultimately that’s what we want. So repeat: Peace. Harmony. Laughter. Love.

Now keep your awareness in your heart and just for one minute, experience gratitude. You experience gratitude by thinking of all the things you’re already grateful for. The more you experience gratitude, the more you’ll attract things in your life that will make you feel even more grateful. Do that for a second, a few seconds, relax into your body, and open your eyes. This is a healing meditation.
Now that is a simple technique. If you really spend time with those 4 words… and really put your heart into them…. you WILL bring peace, harmony, laughter and love into you life in greater and greater amounts.

What IS The Right Yoga Class Level for a Beginner?

So, you are new to yoga, your first time stepping into a studio and haven’t a clue where to begin. No worries because the instructors here at Sunrise, who are all certified and staff are quite knowledgeable in answering questions and leading you in the right direction. After all, the last thing you want to happen is you becoming injured. Class descriptions for all of our class offerings are available to assist you in making the appropriate selection. The following classes are considered appropriate for students who are brand new to yoga: Chair Yoga, Gentle Yoga, All Levels Yoga, Back Care Yoga, Restorative Yoga, or Level 1 Yoga. It is imperative that you inform your instructor of any medical issues, concerns or recent injuries. This will enable them to make modifications for you while you are getting the most out of the yoga class.

Here at Sunrise Yoga, new students and those who have not practiced in years can be at ease. If you are in the process of considering yoga classes, know that you are welcome to join the Sunrise Yoga family. Namaste.

Yoga During Pregnancy

We have received inquires about whether it is safe and if Sunrise Yoga teaches yoga for pregnant women. Pregnant students are welcome to attend our Level 1 Yoga, Gentle Yoga, Chair Yoga, All Levels, and Back Care classes. All our teachers are well trained to work with pregnant students, therefore, it is safe. All of our teachers are trained in working with various student concerns. For all health issues, please speak with your physician before your first class to receive his/her approval. We are able to work with many types of students, and some of our classes are specially designed for students with limitations and concerns. Please notify your instructor prior to class about your concerns.

Yoga Poses for Back Health

This series of four poses is designed to support spinal health and relieve back pain through yoga.

Pelvic Tilts

1. Come to lie in your back with the knees bent and the soles of your feet on the floor.

2. Do 5-10 Pelvic Tilts to warm up the spine.

 

Supported Bridge Pose

1. Have a yoga block nearby.

2. Press into the soles of the feet to lift the hips. Slide a yoga block under your sacrum, coming into Supported Bridge.

3. This should be a comfortable resting position that you may want to hold for several minutes.

4. To come out, press into the feet the lift the sacrum off the block, slide the block out, and slowly lower your back on to the floor.

 

 

Reclined Big-Toe Pose – Supta Padangusthasana

1. Have a yoga strap nearby.

2. Release your left leg flat on the floor (you may keep it bent with the sole on the floor if this is more comfortable) as you draw the right knee in to your chest.

3. Loop the strap over your right foot and straighten the leg coming in to Reclined Big Toe Pose – Supta Padangusthasana.

4. Repeat on the other leg.

 

 

Supine Spinal Twist – Supta Matsyendrasana

1. Lift your hips slightly off the floor and shift them about an inch to your right.

2. Bring your right knee into your chest and extend the left leg on the floor.

3. Drop your right knee over to the left side of your body, coming in to Supine Spinal Twist – Supta Matsyendrasana.

 

Instructor Highlight featuring Jessie Rymarchyk

Jessie

Sunrise Yoga has amazing, caring and gifted instructors. Attention is given to each student as they give instruction. This post will highlight Jessie Rymarchyk. Jessie grew up in a small suburb of Syracuse, New York and attended SUNY Cobleskill, Cornell University, and SUNY Dehli where she received degrees in Animal Science and Veterinary Technology. Since 2000 she has been employed full time in the field of veterinary medicine as a licensed and registered veterinary technician. Shortly after starting her vet tech career, she began practicing yoga.

She has graduated from the Sunrise Yoga Teacher Training program as a 500-hour Certified Yoga Teacher.

Jessie’s interest in teaching has grown as she has deepened her own practice. Yoga has benefited her in ways both expected and unintended. This has inspired Jessie to share her experience with others by encouraging them to begin and helping them to enhance their own yoga practice. In addition, Jessie has started her own business that promotes a holistic lifestyle called Hippie Chick Goods, LLC. She makes natural products that include soaps, lotions, salt and sugar scrubs.

Experience Jessie’s Level 1 Yoga class Monday mornings from 10:00-11:30 am. Come by the studio so you get to know her!

Yoga for Multiple Sclerosis

Iyengar Yoga has proven to be extremely beneficial for patients living with Multiple Sclerosis. There are poses that help with challenges such as fatigue, constipation, problems with digestion, lack of mental clarity, or balance. Balance, for example, can be addressed with asanas such as Tadasana (Mountain Pose), Virabhadrasana I (Warrior Pose I) and Virabhadrasana II (Warrior Pose II), and Trikonasana (Triangle Pose). To counter limitations, such as fatigue and heat intolerance, students learn to master the breath and practice restorative postures. Both techniques cool the body and calm the nervous system. The simple breathing technique of lengthening the exhalation a little longer than the inhalation helps quiet the nervous system. It’ has been observed that heat, stress, and tension can cause temporary worsening of MS symptoms, so keep the pace of practice relaxed but focused— keeping the body just shy of sweating is important.

MS can also result in a daily battle with numbness of the arms and legs, muscle spasms, and loss of coordination. The system of yoga emphasizes stretching and breathing, which can release tension and improve circulation and body awareness. Yoga can also facilitate harmony between the muscular and nervous systems of the body, possibly resulting in more fluid movement and relief from muscle tension.

Finally, in addition to evolving body awareness, yoga, tailored according to your needs, increases flexibility and balance. The poses increase the range of motion in the joints and improve muscle tone, and work of most of the body’’s muscle groups.

International Yoga Day – sequence for your practice

Hi – this is Valerie writing today.  On Tuesday, June 21, 2016 we celebrated International Yoga Day.  All the classes I taught were based on a sequence proposed by the Ramamani Iyengar Memorial Yoga Institute (RIMYI) and the Iyengar Yoga National Association of the United States (IYNAUS).   Here is the information excerpted from an email from IYNAUS:

“For those of you who would like to take up the suggestion of following a forward extending sequence suitable for early and intermediate level students, we offer the following sequence as an option. Please use any modifications you are familiar with that are suitable to your condition.

  • Adho Mukha Virasana
  • Adho Mukha Svanasana
  • Uttanasana
  • [If you have a regular practice of inverted poses, add those here.]
  • Paschimottanasana, feet apart
  • Janu Sirsasana
  • Trianga Mukhaikapada Paschimottanasana
  • Marichyasana I twisting
  • Marichyasana I forward bending
  • Paschimottanasana feet together
  • Upavistha Konasana
  • Bharadvajasana I
  • Marichyasana III
  • Ardha Matsyendrasana I
  • Adho Mukha Svanasana
  • Supta Baddha Konasana
  • Savasana”

Sunrise Yoga Teacher Highlight featuring Karen Hoglund

Sunrise Yoga has amazing, caring and gifted instructors. Attention is given to each student as they give instruction. This post will highlight Karen Hoglund. Karen (RYT500) became a student of yoga in 1999, eventually receiving her 330-hour yoga teacher training certificate from Triad Yoga Institute in 2004 and her 500-hour certificate from Triad Yoga’s Vidya program in 2008. She continues to attend workshops from many amazing teachers who provide inspiration for her classes. Karen’s own challenges with her back (scoliosis) has taught her how important good alignment is and how wonderful yoga can be to strengthening the body while reducing pain. She is also very inspired by music and ancient traditions so her flow classes often have playlists geared to the sequence, sprinkled in with the occasional myth, and hopefully designed to bring a little peace into our lives.

Come experience classes with Karen Saturday mornings at 9:00-10:30 am for Level 2 Flow Yoga and 11:00 am-12:30 pm for Back Care Yoga. One may be able to have the ultimate pleasure of taking special meditation classes with Karen. Keep a lookout for when those are scheduled on our monthly calendars. Namaste.

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