About Us
Breathe
Try this - if you ever feel stressed, practice square breathing. Imagine a square with four sides. Inhale and count to 4, hold the breath for 4 counts, exhale and count to 4, hold the exhale for 4 counts. You can try this sitting up, or add some movement by inhaling and holding as you are seated upright, exhale and hold as you fold forward. Repeat as many times as you need to, to relax and lower the heart rate.
Seated Stretch
Stuck at the office ? Try some seated yoga to get things moving. You can inhale and allow your arms to rise up, exhale bring your arms back down. Do this 3 times. Then you can inhale sitting tall, exhale as you take a twist to one side. Repeat for the other side. If you try the twist again, see if you can twist around a little farther and gaze over your shoulder. A little more? Inhale to reach your arms up, and exhale to fold as far forward over your legs as it feels comfortable. Hold this forward fold for a few seconds, as you inhale rise up halfway, exhale fold forward, inhale rise up back to your seated position. Try this a few times.
Private Yoga sessions
I teach yoga at Retro Fitness (Annapolis), but I am more than happy to offer private yoga sessions. Contact me to further details. .
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Spring Equinox Yoga Flow
If you would like to practice a short Vernal Equinox Flow at home, I have included the following ideas for you.
Spring is such a great time to feel strong and open up. Strong like a tree, opening up like a new flower, deep breaths to cleanse the soul like a good spring cleaning. Enjoy!
(** If you have Spotify, the playlist called Peaceful Retreat works great for a calming flow. If you want a more upbeat flow - I also have playlists on Spotify - one called Euro Yoga Playlist which features super cool music by Tim Schaufert**)
Warm Up:
Seated Meditation - take three cleansing breaths - inhale to expand... exhale to settle in.
* Come to standing, stretching your arms up and down as you inhale and exhale (3 breaths).
* Keep your arms up, clasping your hands together, and lean side to side to stretch your side body.
* Clasp your hands behind your back, take a slight back bend to open the heart, and then fold forward (as far as feels comfortable) to stretch the shoulders and lower back
* Ragdoll - release your hands from behind and grasp opposite elbows as you fold forward. Shake your head yes and no to release any tension in your neck. Keep your knees soft and bent (as much as you need).
* Rise up slowly as you breath in - back to standing.
* This would be a great place to do a Sun Salutation here if you like.
Flow: (right side)
* Warrior 1. If you want to add movement here, move from this warrior posture to standing tall 3 times. For example, Right foot back/arms up to right foot standing in line with the left foot/arms down.
* Warrior 3 - to add movement you can move from Warrior 1 to Warrior 3 (right leg back and up) repeat 3 times.
* Chair Pose - for movement you can move up and down like squats. Arms can also move up and down.
*Eagle Pose - for movement and a challenge you can bring your elbows to your knees up and down 3 times. Start with right leg over left leg and left arm under right arm.
* Wide Leg Forward Fold - options: hands can reach forward for a nice lower back stretch, you can twist side to side, you can bend one leg (like a lunge) to one side and another.
Try this Flow again using the other side of the body (left leg leads)
Cool Down: Come to the floor
* Child's Pose - for movement you can flow from child's pose to cobra and back
* Cat/Cow
move onto your back
* Bridge Pose - for a challenge see if you can lift one leg up and then alternate with the other
* Knees in - give them a nice hug, rock from side to side if that feels good
* Supine Twist - drop your knees to one side while keeping your shoulders on the ground, arms open to a T, repeat other side.
* Waterfall - legs up (putting your legs up a wall can feel very refreshing)
* Svasana - take a few minutes to relax as you wish.
Yoga Retreat in Montana 2023 - the best!
Deep creek Lake, MD yoga retreat
