Stretches for Sciatic Nerve & Piriformis Muscle

"When the piriformis muscle becomes tight and/or inflamed, it can cause irritation of the sciatic nerve. This irritation leads to sciatic-like pain, tingling and numbness that run from the lower back, to the rear and sometimes down the leg and into the foot."

6 Stretches to Relieve Sciatic Nerve Pain
1- Pigeon Pose (Full)
2- Frog Pose (Please use a bolster to support you if you need it)
3- Reclined Pigeon (on back, pulling in one knee while ankle is propped on the knee)
4- Foam Roller or Therapy Balls: Roll over the muscle and massage that area.
5- Reclined Cow's Face Post (on back, pulling both feet in  and stretching the muscle)
6- Low Lung (aka Runner's Lung Pose)
Full Article: http://www.prevention.com/fitness/yoga/stretches-sciatic-nerve-pain

New Class: Saturdays at Avalon!!

http://avalonyoga.com/schedule/#sat-1230pm

Yoga for Teens!

Teen Yoga Class!

• We had a great yoga retreat for teens! 
• These are pictures from our morning class. 
• We did vinyasa flow and ended with meditation and relaxation! 
• These girls spent a week here learning skills on a variety of things. 
• Everyone morning they took a morning class. 
• I was honored to teach these wonderful girls yoga! Some for the first time!

Gentle Yoga for Senior Citizens

We have a great time at our gentle yoga class. Here are a few tips for teaching gentle yoga.

• Adaptive Positions: Always have alternative positions to adapt for injuries
• Slowly: Transition between asanas at a slower rate than normal to ensure injuries don't occur.
• Smile! Enjoy your stretches and positions. 
• Props: Use straps, blocks and blankets for knee padding or yoga mini mat which we sell. Contact: angieholzer@gmail.com if you're interested.

This is a great class!

Guided Meditation

The thought for meditation today was on gratitude!

Meditation can be practiced in a variety of different ways and styles. I like to focus on guided visualization exercises for those who have anxiety. This allows the mind to practice focusing on letting go of the stress and visual the stress leaving the body. This is all done while focusing on relaxing the muscles, the heart and the mind.

When doing this at home, always starting with breathing exercises to calm the body, heart and mind. You can start in a seated or lying down position!

"Gratitude also opens your eyes to the limitless potential of the universe" Stephen Richards