What's "Neutral Pelvis"?

When I was in school, (for Exercise Physiology) each movement began “from neutral pelvis”, but no one ever explained how to find neutral pelvis.  How far do you stick your backside out?  How much do you tuck your pelvis?  This has always concerned me.  And no wonder!  I recently looked up the psoas in one of my old Anatomy books, and it barely had a paragraph about it.  I can’t believe that.  It’s such an important muscle in the health of your back, and it just had a paragraph!  Of course I had a hard time finding neutral pelvis, not to mention what a hard time I had teaching my personal training clients about neutral pelvis. 

But then, I went to yoga teacher training.  I studied under Stephanie Keach, at Asheville Yoga Center (awesome yoga teacher training program, if you get a chance to go!).  Stephanie teaches a technique she calls “Pez”, like the candy.  I’ll show you what she’s talking about in the workshop.  Suddenly, I understood!  Yay for yoga.

But over the years, with so much teaching, I started to have trouble with my left hip and sacro-illiac joint.  What was going on?  I was practicing Pez!

Last fall, I went to the workshop at AYC with John Friend.  John looked at me, and immediately knew I had been tucking my pelvis under too much.  All these years of teaching yoga had strengthened my abs to the point that they overwhelmed my back muscles.

So, I’ve modified Stephanie’s Pez just a little bit, added a bit of John Friend’s advice,  as well as my own experiences, and have come up with a workshop I call “Neutral Pelvis”.  If you have back pain, or know someone who does, try this workshop!

Hope to see you there!

How to create community in your yoga studio...even as a student

 

At Mountain Yoga in Johnson City, TN, we have a great community.   We’ve introduced people who’ve become friends, who may have never met any other way.  I love to hear students making plans to get together outside of the studio, or doing business with one another.  Few of us sit on our front porches, and greet the neighbors anymore, so we have to find a way to connect with others.  Yoga studios are the perfect environment.  You already have something in common!

1-Talk.  No, I don’t mean in Sivasana!  But before class, instead of ignoring everyone in the room, smile and say hello.  Comment on the mat you like, or introduce yourself.  I know this isn’t common practice in some studios, but isn’t it a welcome change?

2-Laugh.  Stop taking your practice so seriously.  If the teacher makes a joke, it’s ok to giggle.  Who said yoga has to be boring?  (Refer to the book, Happy Yoga by _______________.  He says we Westerners take ourselves way too seriously!)  You might just catch the eye of your new best friend.

3-Stick around.  Does your studio offer tea?  If so, grab a cup, take a seat, and see what happens.  I’ve learned so many interesting things from our post-practice chats!  Plus, it’s a great way to come out of a deep meditation.  Don’t be in such a hurry to rush out the door.

I can’t point you to a Sutra, or tie it specifically to the Yamas and Niyamas, but I’ve always believed that sharing community is its own kind of yoga.  That personal interaction is so lost in today’s society.  Try today to make a new friend at your yoga class.  I’m sure you’ll have other stuff in common, too.

New Year's Theme

I was reading email the other day, and my friend, Kim Bushore-Maki at Shakti in the Mountains had sent a New Years' letter about having a theme for 2013, instead of individual resolutions.  I immediately loved the idea.  Each year, I get so excited about the clean slate, and I set several resolutions, in all areas of life.  But then, I look back on them, and they either became irrelevant within a few months, or I simply didn't stick to them.
So, instead of specific resolutions, I have a new theme for the year:  ORDER.  If you've ever seen my office, you know what a challenge this is to me.  I've always been "the artistic, creative type"...or at least that was my excuse.  My office (despite all my attempts) is a wreck!  I try really hard to keep things in order, but there's just so much stuff, and so much to do!  I get started cleaning up, straightening up, organizing, but eventually, I get tired and overwhelmed and I give up.
But this year, I MUST make it happen.  The financials at the studio are getting complicated, and I'm so afraid they'll get out of control.  And I know I work better and feel better when things are in order. 
This is a whole new way of life for me, so if you have any suggestions or encouragement, please share!

9 Yoga Myths

In my role as a studio owner, I hear all kinds of reasons and excuses that people have for not trying yoga. But most of these are simply not true. The following are some myths surrounding yoga practice:


Myth #1-I'm too stiff to do yoga!
I hear this all the time, and there's no such thing. When I was a kid, I couldn't touch my toes. But with lots of patience & practice, my muscles have opened up a lot. Even so, there are some ways that my body is just not that flexible. And that's ok. We practice to become more flexible, not because we're already flexible!

Myth #2-I'm too old to do yoga.
Absolutely not. Not long ago, there was an article in the Johnson City Press about a lady who's still teaching yoga classes at age 91! She credits her longevity to yoga. Even if you can't do all the poses you once could, anyone can benefit from the breathing, relaxation & meditation techniques you learn from yoga.

Myth #3-It will contradict my religion.
It's true that yoga came from the Hindu religion, and is practiced by many Hindus, Buddhists and others as part of their spiritual life. But it doesn't have to be religious. Yoga, in itself, is not a religion, but simply a practice. It's a way of life that can complement any religious beliefs. It helps you know yourself better, and to find a quiet place in your mind, in order to open to God. I'm a Christian, and I find that the basic tenents of yoga (the Yoga Sutras) follow along closely with many of the teachings of Jesus.

Myth #4-I already exercise. I don't need yoga.
Yoga offers many benefits that you just can't find anywhere else. It's a total mind-body workout, with breathing techniques that benefit even the most skilled athlete. We have several people at the studio who are involved in sports and fitness elsewhere, but yoga provides balance, lengthening of tight muscles, better breathwork, and even mental focus that can only enhance their other workouts.

Myth #5-Yoga is just for women.
Yoga started out only for men! Women were not even allowed to practice the asanas (poses). Here in the West, the stereotype is of a skinny woman, in tight clothing, moving in a suggestive way. That's simply not the soul of yoga. My husband was a US Marine, and he enjoys practicing yoga. It has a balance of yin & yang energies, with plenty of masculine movements. If you're a guy, give yoga a shot. You just might find something you love!

Myth #6-I'm too fat/out of shape to do yoga.
Yoga is for every body. A good instructor will tell you to honor your body and just do what you can. We can all receive the same benefits, and there are lots of modifications that your instructor can show you to make things easier. Also, the other people in class really aren't looking at you. They are busy thinking about their breath and the positioning of their own bodies as they practice. Also, all ages, fitness levels, and body shapes practice at yoga studios, so give it a shot.

Myth #7-Yoga is the same as stretching.
There's a lot of stretching in yoga. But yoga is so much more. It's a complete system that involves strength, breathing, balance, meditation, focus & concentration, and even cardiovascular benefits. As your practice progresses, you'll find more and more ways that yoga is complex and interesting.

Myth #8-Yoga people are too serious.
If the people in your class are too serious for you, it's time to find another class. It's been said that in the West, we take yoga too seriously. It should be enjoyable, and fun. It's ok to smile, and even giggle a little in your practice. Find a teacher, class, or even video that suits your personality and style. And then let go a little, and have fun!

Myth #9- Yoga is just too quiet & relaxing.
Yes, many yoga classes and practices are quiet and relaxing, but some are really strong and challenging. For example, Ashtanga Yoga is not relaxing to me at all. It's really tough! Investigate the styles of yoga and find one that works for you. At Mountain Yoga, we mostly practice Flow Yoga, but we have everything from the very relaxing Restorative class up to the Power classes, where we practice really challenging poses.

Mountain Yoga featured in Johnson City Press

This past Sunday, October 28th, the Johnson City Press had yoga on the front page of their business section! Madison Matthews wrote an article entitled, “Yoga Studio Business on the Rise in Area”. This article was driven by Mountain Yoga’s growth, and the opening of Samadhi, by Ryan Fair & April Borisewitz. Madison wanted to know why yoga is seeing such an up-surge in the Tri-Cities area. Ryan, April & I all talked about how it was just timing. It took time for the idea of yoga to take hold in our region. Also, the idea that yoga studios like to collaborate was a nice way to distinguish the yoga community from other types of businesses.


The article is color, and features a great picture of Ruth Van Sickle teaching class, and headshots of the three interviewed studio owners.

I hope the article brings all the studios in the area into the public’s view. The yoga community in Johnson City has really grown over the past years, and I’m sure it will continue to grow in the coming years!

Forage & Feast Recipes

Below are my quick adaptations of the recipes Marc gave out at his Forage & Feast.  You haven't tried any of these until you've tried them with wild ingredients!  If you get a chance, check out Marc's work at his website or his facebook page.
From Marc Williams at www.botanyeveryday.com

Basic Pesto
2c Fresh herbs
2 large garlic cloves or similar
1/2 c freshly grated hard cheese
1/4 c nuts or seeds
1/2 c oil
salt & pepper to taste
Combine all ingredients in a food processor, blender or mortar pestle
Save nuts and/or seeds till last to preserve texture

Basic Dressing
2/3 c oil
1/3 c acid (vinegar, lemon juice, orange juice)
1/4 c fresh herbs
1 garlic clove or similar
sea salt to taste
Combine ingredients in blender, adding oil last while blender is running to ensure emulsification

Herbal Tea
1 c fresh herbs per gallon (1/2 c dry)
options: (just a few of Marcs are listed here!)
peppermint, applemint, spearmint, lemon balm, rosemary, holy basil, yarrow, dandelion, echinacia, sassafrass, spice bush, ginger, honeysuckle flower, ginseng, honey, licorice, stevia, maple syrup
Bring water to a boil then turn off heat.  Steep ingredients to desired length of time ( at least 15-20 minutes)
Strain and sweeten if desired to taste

Zumba!

Zumba is fun, sometimes silly, and totally a “girl-thing”. But is it doing anything to help you lose weight? The Journal of Sports Science and Medicine (2012; 11, 357-58) thinks so. In a recent study funded by the American Council on Exercise, scientists measured the HR and VO2 of Zumba participants. What they found was that they were expending at least 300 calories per workout, which is the accepted guideline for weight loss and healthy weight maintenance. The Journal concluded that “regular participation in Zumba should positively affect body composition.”


At Mountain Yoga, we offer a Zumba class on Fridays at 10 am. It’s upbeat, it’s fun, and it’s proven to help you lose weight. What are you waiting for? The class is only $5, and it’s not crowded. So, bring your fitness shoes and a friend, and start burning calories!
www.mountainyogatn.com

Back to Normal?

It’s been almost 3 weeks since I’ve written anything for the blog. The new studio space next door has been a huge challenge, but now it’s open and functioning! But I realized I have not had much of a brain for the last month. I’m amazed at how much work it takes to open a second studio space. It’s almost as much as starting a new business! There are lease negotiations, scheduling with the teachers, calling utilities, choosing & installing flooring, painting, decorating, buying everything from a new computer to toilet paper…and it all has to be done NOW! I’m not complaining. I think this is one of the coolest things I’ve ever gotten to do. And I think it will be amazing for the Johnson City Yoga community. But my brain is tired.


I must say that if it weren’t for my yoga, I don’t know how I would have gotten it all done. My greatest tool of the last few weeks has been the breath. When I feel overwhelmed, if I can just remember to breathe really deeply, I feel so much better.

The other survival tool has been my incredible family. My husband, my parents, and my in-laws have all worked on the space. Several of our students have commented that they can feel the love there. But it just reminds me: yoga is more than just asana. It’s love, and community, and breath and meditation, and so many things.

Johnson City's First HOT YOGA!

Last night, 28 students packed into Mountain Yoga studio for Johnson City's first HOT YOGA class.  This Flow 1 & 2 class was definately not for wimps!  We practiced several flows, some great balance poses, and even an inversion...all with the heat up over 90 degrees.  Everyone was sweating...a lot.  But there were still plenty of smiles.  We are proud to embrace Hot Yoga, and look forward to offering more hot classes in the future.  Thanks, everyone!

What in the world is HOT YOGA?

I had a friend ask the other day, “so, is that sexy yoga, or something?” I immediately had images of the sweat that drips from my nose, and replied “No way!” But I guess it’s all in your perspective.


Hot Yoga is simply yoga with the heater turned up. We’ll keep the studio between 85-95 degrees. Many of you have heard of Hot Yoga, as it seems to be really popular all over the country. We get several calls every month, asking if anyone in the area offers Hot Yoga classes, and until now, we’ve had to say no.

Beginning August 2, 2012, Mountain Yoga will offer 2 Hot classes a week, and we hope to add more, as we see a demand. And, to introduce the Tri-Cities community to Hot Yoga, we’ll offer these classes FREE for the first two weeks!

Hot Yoga classes offer:
       -a cardiovascular workout
       -a deeper stretch
       -detoxification
       -vitality
       -fat burn
       -capillary dilation, to increase oxygen in the system
       -increased metabolism
       -increased immunity
        And so much more!
For more on Hot Yoga, check out the video at webmd.com, or hotyogabenefits.com

Classes at Mountain Yoga in Johnson City, TN:
          Thursday 7:15 pm Flow 1 & 2
           Saturday 8 am Flow 1

Special note from the teacher: mat towels are recommended, and a hand towel is a must! Mat towels are available for purchase at the studio.

Anxiety & Depression & Yoga

We had an awesome class today with Brooke Sullivan, RYT-500, from Asheville.  She is a ParaYoga instructor, and offered a workshop about Yoga for Anxiety & Depression.  I LOVED Brooke's class, and thought I'd share just a few of my notes with you, just in case you missed it.
Anxiety & Depression both have so many causes.  Nervous system imbalances, imbalances in the digestive system, respiratory ailments, and past trauma are just a few of the root causes that Brooke mentioned.
But one of the ways to combat both anxiety & depression is through a yoga practice.  Yoga can show us how to listen to "what's up with me".  It can help us identify specific causes of the way we feel, so that we can acknowledge and heal.  Also, by forming our bodies into the asanas, or poses, we can release & re-open portions of our bodies that have been shut down.  This allows the stories, or emotions to come to the surface, so we can effectively cope. 
A big key is the breath.  By breathing all the way down into the belly, we can free up stuck energy, and really notice how our bodies & minds feel.  A large portion of our workshop today focused on lying still while focusing intently on the breath.
If you'd like to experience more of Brooke's teachings, check out her website:  www.vitalyogi.com to see where and when she's teaching next.

Kundalini Detox workshop

Last Saturday, January 7th, Sierra Hollister joined us from Asheville to teach a Kundalini Detox and Vitality workshop.  If you missed this workshop, you missed a real treat.  A true Detox class, this class moved all parts of the body, focusing on the lymph system.  Kundalini is a repetitive, breath-focused style of yoga, and we did many repetitions of some VERY cleansing movements.  We had 24 students in class, and the feedback has been wonderful.  Sierra is such a loving and kind instructor.  Her style was fun and energetic.   We can't wait to have Sierra join us again.  For more info about Sierra and her classes, check out her blog:  http://www.dragonflysamadhi.blogspot.com/

One Year already??



Mountcastle Center

Wow.  May 1st is sneaking up on me.  That's the one-year anniversary of Mountain Yoga's move to the Mountcastle Center.  What a ride!  It seems like yesterday.
In case you don't know, Mountain Yoga was founded in November, 2008.  For several months, we had just a few classes a week and met at Mullins Shaolin-Kung Fu.  That was a different atmosphere for yoga classes, as it is a HUGE space, with weapons on the wall.  :-)  But we were so thankful to Garry Mullins for allowing us to get our start there.  In April of 2009, we found the studio at the King Center in downtown Johnson City, and Mountain Yoga Studio was born.  This small, beautiful space was a leap of faith for us.  Could we make rent each month?  But we did.  And quickly, we outgrew the space and were looking for a new place.  Which brings us to May, 2010.  With butterflies in my stomach, I signed a lease for the old Cat's music space, behind Target.  Rent was much higher, but so was the visibility.  Could this new studio survive?  What was I getting into?
But, here we are, one year later.  And Mountain Yoga is more than I dreamed.  Our students are amazing, happy, dedicated & loving.  I wake up each morning, grateful for what God has given me.  And we're looking forward to more years of sharing yoga & loving each other.
So, Monday, May 2nd, we're celebrating!  Join us for a class, and get snacks & coffee from The Coffee & Tea Haven.
Most of all, THANK YOU to all our wonderful students and dear friends.  You're the greatest!