Therapy Balls in your practice!

Enjoy this practice! It can be very relaxing!

• Massage Balls are a great way to relieve stress from your  muscles. 
• Size: You can use a variety of balls depending on your needs. The size we used here worked really well for the back and spine as we relaxed into our poses. Smaller balls could work well for legs and arms.
• Roll the back on muscle to relieve tension
• Lye on the ball to put pressure on knots and release tension
• Don't forget to BREATHE!
• Hold your poses for several minds

Adaptive Yoga for Spinal Cord Injuries

ESTABLISH GOALS AND PURPOSE

Adaptive Yoga varies from person to person. 

Have a candid conversation with your yoga instructor from the beginning on your goals.

Explain your areas of injuries and capacity so you don't cause more harm to your injury.

Meet frequently with your instructor based on your goals. I encourage my clients to meet weekly or twice a week for the first few weeks.

Meditation Techniques

• Sit in a comfortable seated position 
• Hands on your knees, palms facing up
• First 2 fingers together in gana mudra 
• Eyes open if you're in nature (closed in a studio) 
• Breathe in through your nose, out through your nose
• Breathing: Inhale for 5-7 seconds, Exhale for 5-7 seconds. Holding your breath isn't recommended for this meditation. 
• Invite students to focus on their breath and listen to the sounds around them (or to the silence or calming music in studio)
• Starting Meditation: should last for 3-5 minutes. Longer if focus is on meditation.
• Ending Meditation: 3-5 minutes (longer if desired) 

Benefits of doing Yoga in Nature!

Benefits:Yoga in Nature!
This week we held our morning yoga practice in a bird preserve natural park. Here are a few benefits we received...

• Rejuvenated the body as we felt the gentle breeze from the water during asana positions
• Calmed the mind as we listened to the peaceful chirping of birds during Shavasana
• Relaxed the heart as we increased our appreciation and connection with nature during opening meditation

The perfect way to touch each of the 3 areas of yoga; body, heart and mind!

Yoga by the Baylands: Beginners-Intermediate Level

• When: Monday & Thursday mornings
• Where: Bayland Sailing Station 
• Please send me an email if you think you'll make it. Depending on wind factor, we might reschedule.
• Contact me for more details: angieholzer@gmail.com

Relaxation Classes!

• Relaxation is important to your yoga practice. 
• It allows your muscles to temporarily relieve the pressure we put on our bodies.
• Muscle relaxation in between hard poses can be important for your body. Learn to listen to your body and be good to yourself.
• Mind, Heart and Body should be involved in all yoga practices. Relaxation allows your mind and body to relax as you pay attention to your heart chakra. 
• Contact me for details about scheduling a class!

Yoga Alliance RYT-200 Certification