Letter of 1/17/2022 New YouTube Videos!
Hey Yoga Friends!I have added a few short videos to youtube!
The Stand Up Thing-Worried about balance? Start working on this. This is from Katy Bowman. We have been practicing it for a while. If it is too hard, I included some easier options as well. https://youtu.be/njW5Wl0C8-g (only 4 minutes long!)
The Standing Foot Stretch-This is a new stretch we have been practicing. We had to...
Letter of 1/5/2022 Breathing techniques and Info for New Students
Welcome Back to Yoga! I know a few of you are back in class after being away for a bit and I wanted to update you on what we have been doing. We have been practicing this breathing technique in class for over a year. I will try to instruct it, but it might be easier to learn if you watch this video first.https://youtu.be/JERF7i7IXjk I think I mention in the video that I learned this nasal clearing...
Letter of 1/2/2022 Happy New Year and Winter Session info
I thought I would send this out one more time before the session starts.
If you want to join but haven’t gotten the zoom links, email me.
New to class and just want to try it? Email me and I’ll send the zoom links! You can always just observe.
Want to come to class, but haven’t paid yet? No problem. Pay electronically or put a check in the mail.
I have been busy getting...
Letter of 11/16/2021 Happy Thanksgiving
Hello Yoga Friends, I hope you all have a happy and restful Thanksgiving! Celebrate the abundance of the harvest and the company of family and friends. I feel like there is a lot to be thankful this year. Difficulty does make the good times sweeter.
For me, I am thankful for so many things especially the good health of my family and friends. We have survived this pandemic fairly well. I am...
Letter of 11/11/2021 YouTube tips and Neutral Spine articles
Hellooo! Yoga Folks,I feel like it has been a while since I have sent an email. I hope everyone is enjoying this beautiful fall weather and getting outside as much as possible. We have been walking Phoebe twice a day…so we are out there a lot. We are also increasing our distance and our pace and it felt great. So, I strongly encourage you to get outside and walk everyday. (twice if you have time)....
New to Zoom Yoga? Zoom Tips
New to Zoom Yoga? Here are some tips!
I will send Zoom links for all of the classes via email before the session starts.
You can add the Zoom Links to your calendar (google or iCal) and it makes it easy to find the links. If you use the link, you will not need to enter the password. or just save the zoom link email and use it each time.
I will open the meetings 15 minutes early....
Letter of 8/10/2021 Bone Health and Yoga
Yoga Friends,
Over the years I have had questions about Osteoporosis and Yoga. Lately, I have been doing more reading and thinking about it because I have been working with a student to come up with some techniques to move better in her body now that she has been diagnosed with osteoporosis.
Osteoporosis is a scary and very serious condition. If you know where the weakened bones are…that...
Letter of 5/3/2021 More Shoulder Stuff
Hey Yoga Friends,
Last week, I shared Jory Serota’s email and video link for scapular stabilization. This week, I have some anatomy pictures of the shoulder and a practice sheet of the exercises from Jory’s video.
I hope this is useful.
Julie
Letter of 4/27/2021 Tennis Elbow? Scapular Stabilization might help
Hello Yoga friends, I know a lot of people have tennis elbow type issues as well as other wrist and hand issues. One of the things I have seen in class is that if your wrist is tight your shoulder is most likely tight as well. We know that whole line is connected. If one part isn’t moving well, the other part will take up the slack and over do. And that’s what creates a problem. I just got this...
Letter of 4/26/2021 Quad Class
Hey Monday folks,
After this morning’s class where we talked a lot about quads and stretched them, (thanks Carol). I decided to study my anatomy book a bit, Trail Guide to the Body by Andrew Biel. Here are some pictures from it so you can study as well.
So often looking at how we are put together can help us figure out what is going on in our bodies. This is all part of my belief...
Letter of 4/16/2021 Acupressure Points for Sinus Problems and Hay Fever picture 4
Letter of 4/16/2021 Acupressure Points for Sinus Problems and Hay Fever picture 3
Letter of 4/16/2021 Acupressure Points for Sinus Problems and Hay Fever picture 2
Letter of 4/16/2021 Acupressure Points for Sinus Problems and Hay Fever
Happy Pollen Season Yoga friends,
Last week in class, Pam asked for tips for allergies. I shared a few acupressure points and mentioned that I try to limit my mucus producing foods at this time of year. I am not a nutritionist so I don’t like to share health tips, but it has made a big difference for me over the years. For me, I try to limit, dairy, gluten (wheat), soy (which I rarely eat)...
Letter of 4/11/2021 12 Lifestyle Tips ease back pain and MovNat for Healthy feet and more
Hey Yoga Friends, I hope you are well.I am getting my second round of the Pfizer vaccine on Tuesday morning. So, no class on 4/13. There isn’t a zoom link for that class, so it won’t be on your calendar.
The new Yoga Tune-Up class went great last Thursday. It is a short class from 9-9:40. But I think we were able to do quite a lot. People seemed to really enjoy it. If you want to drop in...
Letter of 4/4/2021 Yoga tune-Up Class Techniques Handout
Thanks for signing up for the Yoga Tune-Up class.This is a new class for me and I hope you will help me teach it.
Unlike our usual classes, where I come up with the day’s lesson plan based partly on requests I get before class, this class will follow more of a schedule. But we can talk about questions or suggestions or whatever before class (and during), so show up early if you can. I will...
Letter of 2/17/2021 More Info about Breathing with Excerpt from James Nestor's Book--Breath
Hello Yoga friends,
I have been thinking about breathing and one of the good things to come from the pandemic is more interest in how to breathe better. Woo-hoo. This is why we have been doing the alternate nostril practice in class lately.
It can also be useful to practice breathing more deeply. Place your hands on your body (lower belly, ribs, side ribs, or back) and try to feel your...
Letter of 2/10/2020 Happy Valentine's Day!
Hello Yoga friends!
I wanted to send a fun email that isn’t full of articles and links.
So, instead I made You a Valentine’s Card. Print this up and color it! Give it to a friend! Or send it to someone who might need to do some coloring!
I know many people enjoyed the thanksgiving coloring cards.
For the last several years I have been bringing shortbread cookies to class on...
Letter of 1/25/2021 Ease Lower Back Pain and More Aches With This Self-Massage Routine : Yoga Tune-Up techniques
All, I am sending this if you purchased some Yoga Tune-up balls for yourself or a friend. Or if you are new to one of the ongoing classes where we use the balls.
It is good article with some video links of different techniques and other info. I hope it is helpful.Julie
https://elemental.medium.com/this-10-minute-self-massage-routine-will-make-you-feel-much-better-9b1bc2c1714c
Letter of 1/24/21 A variety of articles including one about Back Pain Relieving Moves and Post Covid Breathing tips
Hey Yoga friends,
I know this is an odd mix of articles, but these are some of the things I have been reading and thinking about lately. If you saw the Inauguration last week, You probably heard Amanda Gorman’s amazing poem. This interview that Kim suggested to me is not too long. I really like how she talks about her creative process and the power of words. If you have been in class with...
Letter of 1/19/2021 Balance Prep exercises
Hey everybody,I haven't made any videos lately, but…in the Monday class I was going on and on about things to do to help balance.
Don’t want to watch?
Here’s the list:
Calf stretch with a 1/2 foam roller,
pelvic list on the block (standing and moving),
horse stance (from the book Falling is Not an Option)
and finally the favorite Knee Squeeze. Plus, I added the...
Letter of 1/17/2021 Yes! to Yoga on Monday January 18 MLK day
Yes! We are having class tomorrow. 10 am gentle and 5:30 Ongoing via Zoom. Need a link? Email me.—Julie
Letter 1/13/2021 Welcome back to Yoga!
All, I started this email last Wednesday. Mid page, I realized what was happening at the Capitol and lost the rest of the day (and most of the week) to anxiety, outrage and concern. A week later and I am still troubled by the events. I remember visiting DC with my son’s 5th grade class. We toured the White House and the Capitol on that trip with a great tour guide. The place was filled with young...
Letter of 1/1/2021 Happy New Year Zoom Tips
Happy Happy New Year Yoga Friends!
I am sending this to everyone who took or was interested in the Fall zoom class even if you have NOT registered or paid. I assume you will do both of those things if you are planning on doing yoga with me! I really appreciate all of your support and I look forward to another session of yoga. As always we will start the session with introductions and your...
Letter of 11/24/2020 Happy Thanksgiving
Hello Yoga friends!
For the last few years I have been sharing a paper thanksgiving card that you can color. This year I thought I would email it and you can print it and color it at home. If you haven’t spent time coloring lately….give it a try. It is pretty fun.
I know this is a crazy year, but it helps me to think of all of things (and especially the people) that I am thankful for....
Letter of 10/25/2020 My Favorite Books!
Yoga friends! I want to encourage you to delve deeper into movement/body knowledge. These are my favorite books. Many I have read multiple times. Most have notes written in them and as you can see a lot of them have tabs hanging out of them to mark important info. This weird time of covid might be the perfect time to read something different. If you like audio books, all of Katy Bowman’s and James...
Letter of 10/16/2020 A few more breathing articles and yoga links
Hello Yoga friends.
I am so lucky to see so many of you in class, but I miss those of you I haven't seen lately. These are challenging times, if there is anything I can do to help please let me know. Specifically if there is a yoga practice or sequence or theme that you would like to see on youtube let me know. Pam asked for a gentle, mellow, slightly shorter class and I made the “Gentle...
Letter of 8/15/2020 Tight Neck? Try this! Plus other good things
Helooooo Yoga friends!
Here are a few more interesting things to read or mostly watch. Some of these are on Facebook which I know not everyone is on. But these should open anyway because they are public pages.
We were talking about neck alignment in class recently and here is a little exercise from my friend Trina Altman. https://www.facebook.com/trina.altman/videos/10158222157703400/
Letter of 8/7/2020 Yoga notes about Breathing
Yoga friends,
I hope this finds you well. I just finished reading Breath: The New Science of a A Lost Art by James Nestor. I would highly recommend it. Even if you aren’t a total breathing/anatomy/yoga geek like me. It is very read- able. I am not sure if the library has it. But I did see that is available as an audio book and he reads it.
We are going to add some of these breathing...
Letter of 7/27/2020 More info about Random things we have been doing in class...pelvic list
Hello Yoga friends!I hope you all are coping with this new world we live in. I am glad I have my zoom teaching to keep me focused on yoga stuff. If you haven’t been able to try out a class, please do. If you lost the class times and sign up info- let me know and I will re-send it. And if you want to be removed from this email list…let me know that, too.
I have been meaning to share some info...
Letter of 7/21/2020 Learn to Breathe Better
All, This is a quick email because I wanted to get these articles out to everybody asap.
Breathe Better With These Nine Exercises - The New York Timeshttps://www.nytimes.com/2020/07/18/at-home/coronavirus-breathing-exercises.html?searchResultPosition=1&fbclid=IwAR0K5Z6ZASz1OWKip3AB3B2ZeJ2EZ7qAciBRYLVybGWycn5bYJTXhuDdZyE
Some of the exercises use balls for self massage. If you need some,...
Letter of 6/24/2020 Back Pain May Be The Result Of Bending Over At The Waist Instead Of The Hips : Shots - Health News : NPR
Hello Yoga Friends! What is good back hygiene? As some of you know, I slipped and fell a few years ago and hurt my back. I was diagnosed with a “de-ranged" disc between L5 and S1. That means the disc between my last lumbar vertebra and the first sacral vertebra was out of line. This is also called a bulging disc. As the disc sticks out in the wrong spot, it presses on nerves and creates a lot...
Letter of 6/16/2020 Grounding and Calming Practices including the Minimalist Shoe list from KB
Hello Yoga Friends,
I thought I would send some Yoga stuff to entertain you!
Last week in the Tuesday class, Nancy asked about poses or movements to help her feel more grounded and stable emotionally. I love questions like this and wanted to share some tips. In the yoga world, poses are described as calming or energizing or grounding or warming or cooling. But you must remember that ultimately...
Letter of 5/25/2020 Yoga News on Memorial Day Lung Meridian Picture
Hello Yoga Friends,I hope you all are continuing to practice good self care in these tough times. I have talked to a few people who have mentioned that it is really beginning to wear on them….I think that must be "developmentally appropriate”. I expect there are stages and ups and downs and that most of us are feeling the same kinds of things…maybe at different times and maybe in slightly different...
Letter of 5/11/2020 Yoga News -More videos on You tube
Hey Everybody!
Here's my mother’s day card from Dylan and the dogs!
I am adding some more videos to YouTube Including some Yoga Tune-Up ball rolling. While on the YouTube page you can “subscribe” to my channel and you will automatically get updates as things are added. Today the upload seems especially slow, so there will be more videos over the next few days. Not sure what to watch?...
Letter of 5/4/2020 Music and Guided Relaxation
Yoga Friends!I hope you all are well and staying focused on staying well! For me, these days feel a bit like the last few weeks of school, when I know you should stay focused but really I just want to do anything else. I think we need to stick to our best self care practices and take one day at a time. I try not to think too much about the other side of this experience but I feel confident we will...
Letter of 4/16/2020 Yoga News and More Articles/Podcasts for you!
Helloooooo Yoga Friends!Another week has gone by and I have started marking the days off on my calendar to keep track of where I am in the week. Life is progressing even if it is not the way we expected spring to be. Phoebe is getting bigger and bigger and seeming more and more like a dog and not just a puppy. Her teeth are still razor sharp and we are diligently working on the "no bite" practice....
Letter of 4/6/2020 Yoga News with special emphasis on Breathing
Hello yoga friends!I hope this note finds you all healthy and well. If feeling stir crazy is the worst that happens to us, that will be a good thing. I miss you all a lot and especially miss teaching. I have been staying pretty busy with our new pup Phoebe. She is keeping the whole family, especially Goldie, on our toes.
My garden this year seems even more beautiful than usual. I think we are...
Letter of 3/23/2020 More videos on Yoga with Julie YouTube channel!
Hello Yoga friends,
I hope you all are coming up with creative ways to pass the time and manage your anxiety. As I hinted last week, WE DID GET A PUPPY! Her name is Phoebe she is a real sweetie. She is about 9 weeks old and came from the organization Peak Lab Rescue. Goldie, our 13 year old lab is warming up to her. She gave her a few good snaps at first…but she seems to be accepting and even...
Letter of 3/17/2020 Hey I'm on YouTube! Plus some other good Yoga stuff.
Hello Yoga Friends!
Thanks so much for all of the checking in. We are doing fine here at my house. Chris is mostly working from home, Dylan starts Digital Leaning Days today…that means homework and class work online and Goldie seems her usual happy dog self. I have been pondering a puppy or at least a second dog since we are all around the house. Googling dogs is much more fun than reading...
Letter of 3/15/2020 Yoga Classes Cancelled!
Dear Yoga Friends!
Sadly, Yoga is no longer a group activity but a home practice. Classes are cancelled. I was going to cancel for two weeks, but the meeting house has closed completely for an "undetermined amount of time". I went yesterday and collected all of the yoga supplies including the blankets and blocks…and washed and sanitized them. That was depressing. I thought I might be able...
Letter of 2/18/2020 Tripod Get-Up from Movnat for Tuesday 10 am class
Here’s the first article I saw that has the tripod get up. I am fascinated by this long jumping as well…but that might not work so great in our circle!
https://www.movnat.com/top-10-natural-movements-for-fitness-gains/?utm_source=MovNat®+True+Nature™+News&utm_campaign=8073d3d7f8-Newsletter+-+Jan+30%2C+2020&utm_medium=email&utm_term=0_5e4dca9b1e-8073d3d7f8-411870501&mc_cid=8073d3d7f8&mc_eid=3ab89d8ffb
Letter of 2/10/2020 Restore Your Core FB link
Some clear and do-able standing exercises for pelvic floor issues.
https://www.facebook.com/holyshiftalignment/videos/1034852016913696/UzpfSTEwODcyMDM2MDgwOToxMDE1NjU4OTc1NjY1MDgxMA/
Letter of 1/22/2020 Set Your Life Up For More Movement As You Age | Omega
Some good info here from Katy Bowman!
https://www.eomega.org/article/set-your-life-up-for-more-movement-as-you-age
Letter of 1/13/2020 Everyone Knows Memory Fails as You Age. But Everyone Is Wrong and Osteoporosis Info from KB
Hello Monday morning folks. Here’s the memory and aging article I mentioned today. A very good read.
I have also added a second Katy Bowman article about Osteoporosis.
And in case you didn’t read the first one, or want to re-read it, here is the first Katy Bowman article that I sent last week.
Enjoy!Julie
"When I find them, these things I remember for months and years, because...
Letter of 10/28/2019 Vaulting: Using Unconventional Movements to Enhance Strength, Mobility, and Well-Being — Jenn Pilotti
This is the article that got me thinking about vaulting. This might be something you can read and play around with.
Enjoy!
Julie
https://www.jennpilotti.com/blog/2019/10/12/vaulting-using-unconventional-movements-to-enhance-strength-mobility-and-well-being?fbclid=IwAR1M_hboz5a-KbLDj2prH9Sdd_yXOFSaJlWUi88Ft3RT1Y8-7lvAKOWJ4TI
Letter of 8/5/2019 Great video about snoring exercises.
Here is a link to a great video that shows how do lots of the recommended exercises. Even if you don’t snore, I think these are probably useful to keep your mouth muscles in tip top shape!
Julie
https://youtu.be/d38V8o6uRH0
Letter of 6/13/2019 Siver Sneakers Gate Article, Pelvic List and pain and Perception
Hello Yoga folks!
Here are a few videos and a few articles.
I know it is a lot to check out…there is a lot fo info here about what we have been talking about in class lately.
See you in class,
Julie
The first one is the original Silver Sneakers article about walking and gait. Thanks to Cindy for starting all of this great discussion.https://www.silversneakers.com/blog/walk-aging/
Letter of 5/26/2019 Alternatives for Back Pain Relief - NYTimes.com
http://well.blogs.nytimes.com/2013/07/18/looking-for-alternatives-for-back-pain-relief/
Letter of 5/15/2019 Joint Health, More Movement in every day activities
Hello Monday Morning Yogis!
I have a few article links that I wanted share with you.
The first is from the Yoga Tune-Up site. Yoga Tune-Up is the training that I completed last February. This website is loaded with info. If you follow the blog link, you can find lots of interesting articles about all sorts of things.
And it isn’t just rolling with massage balls. But the article I...
Letter of 3/27/2019 Sitting Wrecks Your Body. More Standing Isn't the Solution. | Outside Online
All,
Here is the article I was telling you about developmental movement and posture. The video is worth a watch.
See you next week!
Julie
https://www.outsideonline.com/1928756/sitting-wrecks-your-body-more-standing-isnt-solution
Letter of 2/12/2019 How to get up from the floor (after a fall) and A Love note to my Body
All,
Jo found this YouTube video about how to get up off the floor. It might be a good thing to share with friends who are timid about getting down on the floor.
I found it interesting to see how creative she was at using the things in the room to help. I think it is worth a watch.
Also, in honor of Valentine’s Day, I have included a piece by a yoga teacher at the Kripalu Center called...
Letter of 2/1/2019 Age Gracefully with This Subtle Mindset Shift and Forward Bending for Inflexible Bodies
Yogis!
I have two links for you. One is an article and the other is a video. Cindy sent the article and I think it is a great read. Thanks for sharing Cindy.
The video is called Forward Bending for Inflexible Men. It is great. Very clear. And even though he is speaking to men…it applies to all of us.
Have a great weekend.
Julie
https://www.silversneakers.com/blog/age-gracefully-growth-mindset/?utm_source=facebook&utm_medium=social&utm_campaign=edit_activity&fbclid=IwAR1kWnY1B4CL3cpwTQGMa-J6M-GOl0fBTNlKvKCzEOYXZVhedHbuYE-nZuo
Letter of 1/28/2019 AARP Hip Strength article
https://www.aarp.org/health/healthy-living/info-2018/four-hip-exercises.html
Letter of 1/11/2019 Bone Density, Hearing Loss, Strength articles and Lower Back Pain
Hello Yoga Friends!
Here are a few good articles/links.
Loren Fishman’s bone density studies are inspirational. Check out the study and the yoga practice he recomends.http://sciatica.org/?page_id=70
I have a student who just got hearing aids and she found this article to being really important, so I thought I would share it with all my students. If you are looking for a doc, I can...