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Balance in Bliss

We all have poses that we feel strong in and poses that we experience a feeling of flexibility. But how often are you aware of the subtle “tug-of-war” that goes on within each pose between power and release?
Injuries can occur if you simply push your stretching further and further and neglect to balance that with the strength to support it. Or, if you are very strong but lack the flexibility to functionally move, you can also get hurt. This is especially obvious when we explore the hamstrings. “If your hamstrings don’t have a lot of motion, gaining flexibility can help keep your knees, hips, and legs healthy. If your hamstrings are hyperlax, controlling their range of motion will also help you stay injury free.” (link)
The entire yoga practice is based on the idea of union and balance, between rising up and rooting down, between inhale and exhale, between power and surrender, between length and strength. Every class and workshop at Y4A strives to provide the most balanced practice, designed for everyone to leave feeling refreshed, stronger, and more limber.
Explore more about the physiology of yoga, the science behind the practice, and the peaceful power that yoga cultivates in our studio and online classes, Y4A’s unique workshops, and on our Facebook page.
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Blog

Just Breathe

According to Swami Vidyananda of Integral Yoga, your breath is your most powerful form of stress-management. A deep, mindful breath sends a message to your brain via the vagus nerve that you are safe. In turn, your brain sends a message back to your body to release calming, settling hormones. So it is physiologically impossible to experience a stress response while taking long, smooth breaths. Your breath really is a super-power!
Plus, deep breaths are your body’s way of cleaning out your lungs. Think of your lungs as a swimming pool. The shallow breathing that you do most of the time works to simply skim the surface of your lung-pools. The walls and bottom stay filmy, or even covered in algae. It takes deep, diaphragmatic breathing to clean out the depths of the lungs.
Not sure if you are taking long, deep, belly breaths? Try this. Sit up tall and place your hands near your waist, feeling your lowest ribs under your fingers. Now try to take a breath that fills that lowest part of your lungs (it may feel like you are filling your belly). Your hands will feel your lungs expand front to back, left to right, and top to bottom. Only after you fill the bottom of your lungs do you continue to inhale to fill all the way up to your collarbones. Pause at the top and let your lung tissue stretch. Then smoothly and slowly exhale through your nose from the top of the lungs to the bottom, so the space under your hands is the last to release. Your exhale should be so slow that you wouldn’t blow out a birthday candle with the air being released from your nose. Try that breath at least two more times. And then set an alarm to take three deep, mindful breaths every hour. It’s good for your mental health AND for your physical health, too.
Explore more about wellness, the physiology of yoga, the science behind the practice, and the peaceful power that yoga cultivates in our studio classes, Y4A’s unique workshops, and on our Facebook page.  
See you in the studio!
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Blog

Yoga and the Lymphatic System

YOGA TO THE RESCUE!
During cold and flu season (and all year round), your lymphatic system is working overtime to keep you healthy. Lymph is a transparent fluid filled with pathogen-fighting white blood cells and proteins. It moves around the body taking waste and toxins toward the chest where it dumps into the circulatory system through veins right under the collarbones. There are lymph channels drawing fluids from deep within the torso, around every organ, and even near the surface of the skin. On its way to the circulatory system, the fluid moves through filtering stations called lymph nodes. This is where white blood cells can destroy bacteria and viruses that have been collected by the lymph fluid.
There is no “pump” for the lymphatic system. The circulatory’s pump is the heart which pushes blood through the arteries. Lymph depends almost entirely on movements of large muscles to wring out the tissues and force fluids into the lymph channels. Any kind of muscle contraction can move lymph, but YOGA is particularly effective. Between inversions reversing the effects of gravity, twists and forward bends moving lymph between the core organs of the body, and conscious breathing directing lymph toward the collarbones, yoga is a powerful immune-boosting practice.
You might also consider adding regular massages to your self-care routine to stimulate the flow of lymph. Explore skin brushing (also called dry brushing) to promote lymph flow from the feet and hands up toward the collarbones. Staying hydrated is critical to keep the digestive tract healthy so toxins are washed out through the lymph rather than stagnating in nearby lymph channels.
Explore more about wellness, the physiology of yoga, the science behind the practice, and the peaceful power that yoga cultivates in our studio classes, Y4A’s unique workshops, and on our Facebook page.
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Blog

Add Spice (and Health) to Your Life!

Have you been cooking at home more? Start with using more herbs and spices to bump up the taste and the health benefits of your favorite foods! Here are some delicious and healing ways to incorporate herbs and spices into your diet (from Baycare):
Cinnamon
Besides being delicious in everything from baked goods to tea to meat rubs, cinnamon has been shown to reduce blood sugar levels and lower cholesterol and triglycerides.
Turmeric
Known for providing the yellow color to curry dishes, turmeric reduces inflammation, which may help to:
  • Reduce arthritis pain
  • Increase joint mobility
  • Slow cognitive decline
  • Reduce risk of Alzheimer’s disease
  • Ease depression symptoms
  • According to one high-profile study, turmeric may even help fight cancer!
Basil
Basil contains flavonoids—a type of phytonutrient that helps protect cells and DNA from damage. It’s also shown antibacterial properties and may help fight antibiotic-resistant infections.
Cayenne and chili peppers
The “heat” in hot peppers comes from a plant compound called capsaicin. Because of the way your brain responds to capsaicin, it can actually lessen the pain you feel from other sources like arthritis or diabetic nerve pain. Another benefit is that, despite our fears of an upset stomach from spicy foods, capsaicin kills off the bacteria that cause ulcers.
Ginger
Delicious ginger is widely known for treating and preventing nausea from pregnancy, motion sickness and chemotherapy. It also soothes upset stomachs, treats diarrhea, suppresses the appetite, prevents gas and eases menstrual cramps!
Garlic
A powerhouse among spices, garlic has been researched extensively. Some of its top benefits are:
  • Prevents hardening of the arteries
  • Reduces cholesterol and triglycerides
  • Provides immune system support as an antibacterial, antiviral and anti-fungal
  • Acts as a potent anti-inflammatory
  • Lowers blood pressure
Oregano
Oregano is one of the best sources of antioxidants among herbs and spices. It has powerful antiseptic properties and has even been shown to prevent food-borne illness when eaten with contaminated food.
Explore more about wellness, the physiology of yoga, the science behind the practice, and the peaceful power that yoga cultivates in our studio and virtual classes, Y4A’s unique workshops, and on our Facebook page.
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Workshops & Events

New Year New Practice #2… Be Boundless

Blow off the dust, wipe away the cobwebs and go forward without fear with this encouraging new workshop by Wanda Howe, eRYT500 and Heather Overton, eRYT200, RYT500. This continuation of "New Year New Practice" brings new ways of looking at your practice. Acquire the building blocks to strengthen your foundation, release your fears and have fun on your mat. Join these two experienced yoga instructors for a truly joyous journey, one not to be missed!! Open to all levels of experience. New Year New Practice #1 not required to attend. Workshop will include relaxation/meditation.

Registration fee $35. Walk-in permitted on a space available basis only with instructor permission.

For more information call Heather Overton @ 727-480-3004

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Prior Workshops

Spring Equinox Gong Celebration

An equinox occurs twice a year, when the tilt of the Earth’s axis is on a level plane with the sun. It marks a time when the hours of the daylight and darkness are equal. It is a time of passage. The vernal equinox marks the passage into spring. Equal energy from the sun and moon provide balance and the coming of spring is a time of rebirth. This is a wonderful time to meditate and project. The sounds and vibrations of the gong help us experience a profound meditative state. Experiencing the gong during an equinox can be a transformative experience. The class will begin with gentle stretching and breath-work followed by the gong which will be played for 50 minutes.

Yogi Tea, Indian food and deserts will be served afterwards. You must preregister in order for us to prepare adequate food for the event.

Non-refundable 24 hours prior to event. Late registration and walk-in permitted on a space available basis only.

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Workshops & Events

Full Moon/New Moon Gong Meditation

This is a monthly event with Lisa Recchione, RYT500, E-RYT 200 and may be scheduled close to either the new moon or the full moon. The Gong has all the sounds and vibrations of creations within it. It cancels out thoughts and allows you to completely relax very deeply and quickly. The mind is overcome and relaxed by the gong so that a very deep state of meditation can be reached. In this state, deep healing occurs and awareness is heightened. It is suitable for all levels of practitioners with no experience necessary. Wear loose, comfortable clothes.

The gong is a sacred threshold. It is the portal that links the finite and the infinite experience of the Self. As such, the gong is the most sublime instrument of the Yogi. It is a cauldron in which you can create alchemical blends of qualities that open and develop the Inner Self. – Gurucharan Singh Khalsa

Every ancient tradition holds the gong sacred as an instrument for deep transformation. In the east the gong is believed to hold the sounds and vibrations of the universe. These vibrations quickly quit the mind and resonate within the body to free energy and break through blocks. The gong clears emotional, energetic and physical blocks and allows one to tune into the universal frequency. It is a very powerful tool to promote healing, manifestation and the state of deep awareness. The gong class begins with gentle yoga and pranayam to tune in and open. Then the person lies down comfortably, completely relaxed, and experiences the gong which is played for about 45 minutes. People have described this experience as being profound, extraordinary and even life altering.

A new moon is a time to release old patterns and start new projections. The full moon is a time of heightened energy to promote healing and manifestation. The equinox is the time where sun and moon are equal. The energies are balanced. The Autumnal Equinox marks the beginning of Fall. The balance of the sun and moon allow for balance of mind and integration of self. The Winter Solstice Is the shortest day of sunlight. It is a heightened time of moon energy and allows for deeper meditation and awareness. It is a wonderful time to project and manifest.

To register, call List at 727-595-6036. Pay to reserve your space. Walk-ins welcome depending on availability.

Click the image to view the Gong Meditation flyer

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Workshops & Events

Yoga Nidra

Yoga Nidra the yogic sleep. Is not sleeping at all it is a meditation practice where you go past the "dreaming state" into the brain wave state of "deep sleep", yet remain awake. A state of awareness that can have a tremendous soothing effect on the mind by freeing it from unresolved tensions that have been stored in the body/mind. In ordinary sleep tensions are often unresolved and pushed down deeper into the self sometimes manifesting dis-ease of the body, mind and spirit. Yoga Nidra, however, is a different method of meditation and state of mind in that it works on the states of mind that actually create and sustain inner conflict. It is a place where burdens can be let go and old stories that loop through the mind can be released. Unlike sleep in yoga nidra you are in charge of your experience.

In our studio before the yoga nidra session you will be taught how to set a mental resolve known as a Sankalpa in yoga nidra. Sankalpa’s can be very powerful and effective to enhance life’s changes. Sankalpa’s can be many things but stated with awareness and being spoken from the heart the universe hears these heart felt words and life responds. If your Sankalpa does not spring from your heart right away, not to worry we have some suggestions you can choose from until your personal Sankalpa becomes clear. The practice of Yoga Nidra is like planting a seed, watering it, loving it and soon the practice takes root and grows into a beautiful part of your life. Allowing you to grow and bloom into your unique magnificence. The practice enhances any meditation practice as well as any mind body practices you may already have in your life.

The basics of a yoga nidra practice:

  • Lie down in Savasana, making sure you are very comfortable.
  • Breath awareness, following the breath moving in the body.
  • Repeat your Sankalpa your resolve mentally three times with feeling and awareness.
  • The yoga nidra facilitator will begin a rotation of awareness through the body. Naming parts of the body as you draw your attention to it. Example: Draw your attention to your right hand, right hand thumb, index finger, middle finger, ring finger, little finger… etc.
  • The nidra then progresses into a guided imagery of some sort.
  • Ending with repeating your Sankalpa once more mentally 3 times with feeling and awareness.

Come join us if you have any questions please call the teacher listed as the Yoga Nidra facilitator and she will be happy to answer any of your questions.

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Workshops & Events

Yoga – A Therapeutic Series for Tight Hamstrings, Calves and Hips

Join Heather Overton, eRYT200, RYT500, Experienced Personal Trainer for this therapeutic yoga workshop designed specifically for the inflexible person in you. Find balance in this workshop which focuses on the specific area of tight hamstrings, calves and hips. This therapeutic sequence will help relieve tension in overstressed and overworked muscles. Learn to stretch properly to enhance performance and keep your body healthy. Regardless of your exercise routine, this is one not to be missed. Receive a copy of the sequence to improve your home practice. Open to all levels of fitness.

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TriYoga Workshops & Events

Free the Spine

Lynne Andrews, certified TriYoga® teacher. This session includes a variety of flowing sequences for lengthening the spine. Back bending poses strengthen the back and open the heart center Sustained forward bends deepen our inward focus, preparing us for deep relaxation. Join us, in the flow.