Hello All,
We've come to the end of 2022. It's been a rough year as far as weather, illness and war go. Hopefully 2023 will bring a turn around. It's important to take some time and care for yourself always and especially at this time of year. My mantra is take a deep breath and relax. Sometimes that's hard to remember. I've included a few ideas for pampering yourself in this letter.
Namaste', Sandy

Take Care of Yourself – Carve out some time each day to pamper yourself.

• Practice mindfulness while taking a walk. How does the air feel on your skin? What do you see, hear and smell? Pay attention to some of the details around you. Invite that feeling of relaxation.
• Take a nice warm bath.
• Have a cup of a relaxing herbal tea.
  
• Breathe deeply.
• Take some time to read a book or listen to some music that you enjoy.
• Meditate.
• Write in your journal.

Pranayama – Dirgha Breathing (We call it the 3 Part Breath)
Take a few deep breaths, relax the muscles of your face. Beginning (low belly), middle (low chest), top (low throat), exhale – beginning(low throat), middle, bottom  click on this link for more information - https://www.youtube.com/watch?v=xg_93mxxCnQ

Pose for the month - Restorative Yoga
You will need a big pillow or bolster, a small pillow or a folded towel/yoga blanket, a blanket or a throw. Lay on your right side with your head on the small pillow. Put your right leg, knee is bent, on the big pillow. Try to get your entire leg supported by the pillow/bolster. Reach your left arm over your ear. Adjust your body so that it is comfortable. Relax. Try to stay in this pose for up to 5 minutes. Switch sides.
        May Your Holidays Be Filled with Wonder and Happiness
                   May the New Year Bring Peace and Love

Mindful Exercise for the Month
Take a short walk outside or inside. Be aware of how your legs are moving and your feet touching the floor. Do this for a minute or so. How does your body feel as you move? How do the bottoms of your feet feel?
For more about Mindfulness click
Here for the Mayo Clinic  and  Here for a Mindfulness website ​

Yoga Pose for the Month - Thoppukaranam
Also known as “Super Brain Yoga." It boosts electrical activity in your brain. The original pose was a dedication to Ganasha, the Indian God that removes blockages.

• Put your left thumb on right ear
• Pinch your earlobe with your thumb, index and middle fingers. Thumb is on the front
• Then your right thumb and fingers on the left
• Place your tongue on the roof of your mouth, right behind your teeth
• Inhale as you move to chair pose or squat
• Exhale as you stand up, repeat at least 14 -21 times

For more about Super Brain Yoga and a demo, click here​

Side Warrior
Also known as Reverse Warrior. We've been working on this in our classes. It's a good stretch for the intercostal muscles. This enhances respiration and feels good.

• Move into Warrior 2
• Ground down through the bottoms of your feet. Feel all four corners of each foot, lift the arches
• Imagine that you are pushing the mat away with your front foot. It's not really moving
• Make sure that your front knee is aligned with your ankle and that it's aimed toward the mid line of your foot. This takes thigh work
• Point your tail bone down
• Lift up through your lower back and your heart area
• Reach the crown of your head toward the ceiling. Chin is parallel to the floor
• Retain this alignment as you drop your back arm down your side

• Reach and look up. I call this reaching for your hopes and dreams 
  

To learn more and to see resource click here

Focusing on the 5 senses is an easy way to be mindful. This is a fun and easy meditation that does not require a lot of silent concentration. It takes about 30 minutes. * It helps with developing the ability to focus.

First gather together a few items. 1. A candle or something to gaze at (ex. lava lamp) 2. A small piece of fruit, candy, or cookie. Sit comfortably somewhere private. Close your eyes if you'd like and just breathe. Set an intention for meditating. Be aware of your inhalations and your exhalations for a minute or so. Be ready to focus on each of the 5 senses for a minute or 2.
First focus on your sense of smell. What do you smell? The room, dinner, pets, outside, rain, your own body, perfume, hair, skin.

Now focus on your sense of touch. First be aware of your breath and how it feels coming in and out of your nose. Then what do you feel on skin – your clothes for instance, the air on your cheeks. Touch the things around you. What do you notice in the different textures? Notice where you're sitting - your sitting bones, maybe the bottoms of your feet.

Now focus on your sense of sight. This can be candle gazing or something in your room (an aquarium, a lava lamp). Let your vision blur and just gaze.  It's okay if your lids droop.

Now focus on your sense of hearing. Listen to your space – the little sounds that houses make, indoor sounds like a clock ticking or pet sounds. Outside sounds like wind, rain, birds, and grass being mowed.

Now focus on your sense of taste. Put a small bite of food in your mouth. Hold it in you mouth, let it sit there. Is it sweet, sour, or bitter? Dry, wet, soft?  Roll it around a little. Let it sit and dissolve a little. Chew and swallow.

Now just sit. You can return to focusing on your breath if you need to. Or focus on the area between your eye brows. Just for a few minutes. Then allow yourself to wake up to the time and space you are in. Always remember to consider your intentions for your meditation. Namaste'



*When you're meditating it's always a good idea to choose a time and place that's private where you will not be disturbed for the amount of time you plan to meditate. Take care of any bodily needs like going to the bathroom and drinking some water before you start

Hello,
It's transition time again. The coolness of fall has been hinting at it's arrival. Sandhi is the Sanskit word for the place where two things meet. Kala Sandhi is about time. Kriya Sandhi is about changing activities. Transitions are necessary. Often they are difficult. They can be sweet.  At the end of savasana  (a kriya sandhi) you often hear me say, “Enjoy the transition.” There's a feeling of renewal.  For a few moments you feel only this. You are experiencing the move from alpha brain wave activity (light meditation) to beta brain wave pattern (normal awake state). It's that time when you move from relaxation to awareness. Waking up and going to sleep are both examples of kriya sandhi while moving from summer to fall are forms kala sandhi.
I began teaching yoga at The Mountain View Chiropractic Clinic in Fall 2009, twelve years ago. It's been wonderful. The pandemic, along with some personal issues came along making it difficult to teach at the clinic for more than a year now. It's time to transition (kriya sandhi) to my own space. I will no longer hold classes at the clinic. Many thanks to Dr. Lisa Beighle who held space for Wise Mountain Yoga for all of these years and the past 18 months. She has always been a great friend to and supporter of yoga. Her kindness is much appreciated.
My home studio classes are open as as long as it is safe for us to gather and with guidelines. Monday meditation is now open to live students. You can also find me at the My People Senior Activity Center on Mondays and Wednesdays. Jamie teaches at the Sevierville Community Center and Kappy at the Pigeon Forge Community Center. Check their websites and calendars for times and guidelines. I will be teaching yoga at Parlounge this October in Florida.

Savasana - Final Relaxation Pose
Transition between practice and the real world – One of the most important poses of the class (Tadasana, Mountain is the other). It's also the hardest because it is hard to just lie still for 5 – 10 minutes. It's the time when your heart rate returns to normal. Your nervous system has a chance to come into balance, also allowing neural pathways and synapses to grow and connect. It gives your muscles and joints time to integrate the information received during the class. It's a reset button for your entire physical and mental body. If brain chatter happens, it's okay, just let it. Take a breath, relax and know that's normal for all of us. If you are uncomfortable, use props like pillows and blankets. Ask for guidance if necessary. Savasana is a pose just like any other pose and adjustments do need to be made. Your neck and often your back need to be supported. You should come out of savasana feeling rejuvenated and  refreshed.        
“Skipping savasana is like mixing up the cake batter and not putting it in the oven.”    Eoin Finn, Blissology Yoga

    Zucchini Pancakes
    A nice way to start the morning
 
Ingredients: 
Your favorite pancake mix – boxed or homemade, 1/4 c pecans or walnuts, 1/4 c blueberries, 1 c shredded zucchini
Shred or grate the zucchini with a food processor or hand grater. If you do this the night before, it allows the juices to drain off.  Squeeze the juices out of the shredded zucchini, and combine everything.  Cook as you do pancakes.  Leftovers can be frozen for later.

    Meditation - Brings You Joy & Energy!
      My studio is now open for Meditation on Monday Evenings
      from 5:30 – 6 PM. It also meets on Zoom
      We spend a few minutes discussing the method for the evening
      10 – 15 minutes relaxing and being guided
      5 – 10 minute of silent meditation
     The same guidelines apply for meditation class apply for studio yoga

Good news, I've finished the 300 Hour teacher training course that I needed to make me an RYT500, Registered Yoga Teacher 500 Hours. It has taken me a year of study to do so. This is why it's been a while since you've heard from me. The course was conducted over the internet and came from different places around the world. It's been very interesting.
Yes, my classes are still on Zoom. If you live locally there are two options for live classes with me. I have opened my home studio up during the Zoom classes. Also if you are 50 or older you can join me at the Senior Activity Center in Sevierville. Jamie Blessinger teaches at the Community Center in Sevierville and Kappy Lapides teaches at the one in Pigeon Forge. All of these locations have websites and Facebook pages where you can check out times, etc.  Jamie has been taking a break from teaching on Zoom, and Kappy has starting helping out on Zoom  from time to time. Jan Pitzer, a Master Gardner friend, helps me at the My People Senior Activity Center. Thanks to all three for their help over this summer. I've had a lot going on with family visiting and some other issues.
A Nice Wake-Up Routine
First take a deep breath and smile. Now rotate your ankles in both directions, just like we do in the beginning of most classes. Next rotate your wrists in both directions. It's a good idea to get the synovial fluid flowing around your joints for comfortable flexibility during the day. Then do little stretches just like we do when we come out of savasana. That way your brain and body are a little more prepared for the challenge of standing up.
A Way to Cool Off on a Hot Day - Sitali Breath
The heat has been record-breaking this summer. Here is a form of pranayama that is cooling and relaxing.
    Sit comfortably in easy pose if possible, and take a few deep breaths
    Purse your lips
    Curl your tongue lengthwise (if you can). If you can't curl your tongue to the roof of your mouth, this is called sitkari breath
    Inhale through the cone you have made with your tongue or through your teeth to the count of 4 or 5
    Let the air go into your lungs as usual
    Hold your breath for a few seconds
    Exhale through your nose
    Repeat several times
Note: that there are differing techniques for sitali breath. Be careful doing it in polluted areas. Avoid it if you suffer with blood serious pressure, gastric, or bronchial issues.
Lavender Lemonade
12 ½ cups water
6 juiced lemons  (more or less to taste)
½ cup sugar or honey  (more or less to taste)
4 bags of lavender tea
Make a simple syrup by combining ½ cup water, sugar/honey, lavender tea in a saucepan. Bring to a boil and simmer until sugar/honey has dissolved. Set aside to steep and cool. Remove tea bags.
Juice lemons. Combine remaining water, syrup, lemon juice. Chill. Serve over ice. Dress up with sprigs of lavender and or lemon slices.

Every January I usually get together with some friends and create a vision board. It's a collage of what I would like to bring into my life. We have a good time with a pile of magazines and collage materials; chatting, laughing, and sharing our dreams for the upcoming year. There's always a tray of goodies and something nice to drink. This year may be a little different, however I still plan to create my vision board.
To create a vision board, gather photos and other collage materials. I use magazines, stickers, quotes, ribbon, fabric, and all sorts of fun things. You need a foundation like poster paper or a bulletin board to build your creation on. Sometimes I use even fabric and make it a wall hanging.
Before beginning take some time to reflect and meditate on your dreams and goals. What do you want to achieve in your life? It can be general and/or detailed. There can be practical elements as well as fanciful. You can always add to or modify it later. Once it's finished, put your board in a place where you can see it every day. Creating a vision board is setting intentions for the new year. It helps me explore and uncover ideas and dreams, allowing me to draw a road map with possible side trips and new adventures.
Materials & Supplies
A board: poster board, shelving paper, fabric, bulletin board, etc
adhesive: glue, glue sticks, etc                             Scissors
Markers, pens, sharpies, crayons, etc                  Pictures: photos, magazines, etc
Imagination                                                           You wildest dreams