Sun salutations handout

First of all a big well done to my student and pal Rachel who successfully completed the Berlin Marathon at the weekend. She's amazing, lots of determination and focus. I get tired just thinking of all the training she puts in, and, she does ashtanga on top of the running! See you for a well deserved pint soon R.

Well done level 2's this morning. The pace of the class is going really well, nice to see you all working so hard. As I said this morning, with the next block of level 2 I would like to make the class 90 minutes long so that I can start introducing the rest of the postures to complete the primary series. Don't worry we'll take the more advanced postures really slowly, and they are of course optional.

All levels - for the benefit of anyone who would like to try practising the sun salutations at home I will be e'mailing a handout of some pictures of the sequence which you can print out and have in front of you when you practice. Hope this helps.

See you at your next class.

Jo x

Its been a long and tiring, but very enjoyable week of yoga for me this week.  I was doing a workshop on adjustments for teachers with David Keil of Yoga Miami, a fantastic teacher who was over  teaching at the Chi Yoga Centre.   I've learned a great deal and am looking forward to sharing it with you all.

Got to be a student again this morning.  I was in my regular Friday morning yoga class with my teacher Harry at Esporta, bliss!  Incidentally if you ever have any injuries Harry's your man. Deep myofascial (i think that's how you spell it)  massage, its brilliant and has sorted me out a few times.   Check out his website at www.harrynormand.com there is a link on my blogsite under my favourite websites.

Hope you all have a great bank holiday weekend.  See you all next week.

Jo x

Am starting a  3 day post graduate course with David Keil, an american authorized ashtanga teacher today.  'Observations and Adjustments for Teachers'.  Am looking forward to sharing what I learn with you.  Am hoping its not going to be too physical as I was on a workshop with him on Sunday and am still smarting!

Thought I'd give you all a laugh ( it made me laugh and cringe) and post a picture of me a friend took on holiday in Munich twenty years ago and sent to me yesterday.  The hairdo will give you a laugh!  I can't believe I used to go around with hair like that!  All I can say is thank god for hair straighteners.  Don't laugh too much now!

Also here I am, more recently with my little lotus flowers.  Butter wouldn't melt.  Hoping to start childrens classes soon.  When I can muster up the courage!

Jo x

Marathon Girls

Just wanted to say good luck and hope all the hard training pays off to my friends and yoga students Rachel and Fiona who are both running marathons in the next couple of weeks. Hope all the ashtanga has helped!

They have both raised lots of cash for charity and I'm sure knowing how determined they both are that they will perform well. Enjoy, and hope you get pb's.

Jo x

Hi Ski Club Level 1

Well done today, by the looks of you I'd say you are starting to get the hang of it! As class is off next week do try and fit in some sun salutations at least a couple of times before the next class. Try and do 5 x A and 5 x B. Doing it first thing in the morning is best, wakes you up and get's the energy flowing, preparing your body for the rest of the day. It is normal to feel quite stiff first thing in the morning.

See you in a couple of weeks.

Jo x

Hi Everyone

Just a reminder to try and get your mats out at home at least once before attending your next class.  Try getting up 15 minutes earlier one morning and doing the sun salutations.  Five x A and Five x B if you can manage.  It's a challenge at first, particularly if your not a morning person (like me!).  However, it makes a great start to the day as it opens up the energy channels, leaving you feeling energised and ready for action.  It's also a great way to get some ujjayi breath practice in. It's only 15 minutes and once its part of your routine it becomes as normal as brushing your teeth.

You will feel stiffer in the morning, this is normal!

I look forward to hearing how you get on next week.

Jo x

Hi Strathblane Yogis

Well done last night, particularly if it was your first time!  Practice was a little quicker this week, so slightly more challenging, but balanced out I hope by starting  to become more familiar with the postures and being able to anticipate what's coming next.

If you have a yoga block remember to try watching tv sitting on the floor on your block in one of the cross legged positions I have shown you.  Try it without back support for short periods of time to begin with and then if you need to with back support for a little longer.  (If you have back problems sit with your back against a wall or the sofa to begin with but try to sit up straight.)  Build the amount of time up gradually.  This has no end of benefits, but mostly will increase your hip flexibility, lengthen out the psoas and strengthen your core muscles all of which are compromised by lounging on soft chairs.  Give it a go, it's difficult at first but if you ease yourself into you will soon grow to enjoy it and the benefits.

See you all next week

Jo x

Bearsden Level 1

Hi Level 1 Ski Club

Well done this morning.  I hope that if you were at class last week you felt you were getting the hang of the sun salutations this time round.  If it was your first time, well done you did brilliantly!

After class you should feel quite light and energised, and, most importantly, relaxed.  You might get some niggles, as old injuries, where there may be scar tissue, get lengthened out. Persevere you are doing yourself good, believe it or not!  We will talk a bit more about this next week.

In the meantime remember and practice the ujjayi breath at home or whenever you can.  It is the key to the practice and once you have the hang of it you will feel the practice start to flow with the breath.

See you all next week.

Jo x

Hi Strathblane Yogis

Hope you all enjoyed class last night and that you felt it was slightly easier than last time!  You all did brilliantly.  Am hoping to concentrate on the standing postures over the next 6 weeks or so, by that stage you will be familiar with them and should be starting to regulate the ujjayi breath with more ease.  You will then start to feel the practice flowing with the breath and that's when you really start to feel the benefits both physically and mentally.

Well done and look forward to seeing you all next week.

If you can, try and remember to get a yoga block ( a block not a brick), and bring blankets for relaxation.  

J0 x

Hi Level 2 yogis

Just wanted to say you all did fabulously this morning, the class was flowing, as it should, without much of a break and I was particularly impressed with the breathing you all seemed to maintain well throughout.

Hope you enjoyed the opening and closing mantras too.  I will bring the words to class next time and you can start learning them if you fancy joining in.

I was on a seasonal yoga flow course at the weekend with the fabulous Sue Wood and Julie Hanson and hope to do something a bit different with you, possibly the last week of the block.  If you want to find out a bit more about seasonal flow before then check out www.energyinseason.com 

If you have any questions or anything arising in practice that you would like an answer to please feel free to post them here, in order that we can all share, or alternatively, (if you'd rather not share! ) by e'mailing me.  

See you all next week.

Om shanti

Jo x

Hi Level 2 students

DAVID KEIL

Just to let you know there is a fabulous teacher, David Keil, coming over from Miami the week beginning 21st September.  I did a workshop with him last year and it was great.  I don't know if there will be places left on any of his workshops but if you are interested check out the Chi Yoga Centre website, where details of his visit and workshops are available.  I'm going along to the observations and adjustments for teachers 3 day workshop and will also be there at the Sunday workshop.  So if you are up for a challenge and there are places left, I would thoroughly recommend it!

Jo x

Hi All

TIP OF THE WEEK

Try practicing the ujjayi (victorious) breath at home, out walking the dog or driving in the car (perhaps not when other people are around, they might think you are a bit strange!  It's happened to me!).  I personally practice ujjayi breath regularly, usually when walking the dog. It is very calming and wonderful to be able to call on in times of stress.  The breath is strongly linked with our emotions and deep rythmic breathing can work wonders.

Am off to do some now!

Jo x

Hi Strathblane Yogis

Lovely to see you all last night.  Hope you enjoyed class and are not too sore this morning!  The first time is quite overwhelming because it seems like there is so much to remember, but it does get easier and more enjoyable with every practice.  Keep remembering the driving analogy!!

Last nights class was a kind of overview if you like of what the practice involves.  As the weeks progress we will break down the postures using modifications to make it suitable for all levels of flexibility.  I would urge you all to give it at least a few weeks before you decide whether or not the practice is for you, it takes a few sessions to relax into and start reaping the benefits of the practice.

There was a lovely energy in the class last night and it was a real pleasure teaching you all.  I really hope to see you all again next week.

Jo x

Hi All

Hot off the press!  New class beginning Monday evenings 7.30pm at Cairns Church in Milngavie.  Starts 15th September.  The class is on a drop in basis so you can come along for a session without having to book in advance.  So if you fancy another session, (the more you do the more you will feel the benefits) come along, or maybe encourage your partners or friends to come along who maybe can't make it to a day time class.  

Incidentally, men, who often turn their noses up at the idea of yoga, really take to ashtanga style classes.  In fact my own teacher is a man. 

Class starts in Strathblane this evening.  Am hoping the class will take off as I think its great for people in outlying areas not to have to travel for these sorts of things.

See you all next week.

Jo x

Hi everybody.  Was lovely to see you all at class this morning.  Hope you enjoyed it and that I can look forward to seeing you again next week.  We had a lovely coffee and bun in the cafe afterwards, just to replace the toxins we had sweated out!  So please do feel free if your not up to anything afterwards to come and join us.

Am up to my eyes in admin for setting up classes, there has been more involved than I had anticipated, and am just about to try and sort out a hall for a Monday evening class, so if you're hooked and fancy another session, let me know.

Will talk a bit about sitting postures next week, very important for breathing and meditation, which as you get more into the practice you might want to try out at home as well as in class.  

See you all next week, and do check into my blog regularly to see what's going on.  I will keep you up to date with my own classes and with workshops taking place that you might be interested in attending.  There are lots of fab teachers coming to the Chi Yoga Centre throughout the year.

Jo x