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
                                                            

It has been an interesting few months. Our world has changed. It's been a confusing and emotional time. Expert opinions differ and change. It's hard to hunker down in one place with a small group of people for an extended period of time. However, it has given us all a chance to slow down, take walks, read, listen and do a few things that before it was hard to get around to. Listening to the children in my neighborhood laugh and play has been a pleasure.
Somehow I discovered using Zoom for yoga and meditation. It has given us the ability to come together and practice in our normal classes while in the safety of our homes. I've intentionally kept the group mostly to the Seymour community of individuals who normally come to yoga classes at the Mountain View Chiropractic Clinic. My family has been attending, as have a few good friends from other places. These classes have helped me weather the storm that's for sure. They will continue through 2020 and probably longer. I am planning to keep Zoom as an option for those who live far away and those who are not comfortable being around others. Frankly I do not know when it will be safe to get together in the space we have. Jamie and I would like to get us together as a group in a way that those who gather feel safe. We are still considering all options.

The holidays are ahead, and we are being cautioned to stay home and keep gatherings at a minimum. Once more, practice Ahimsa (non-harming), keep those you love safe. Remember to keep smiling (even though we are wearing masks these days, eyes sparkle when you smile, and your body feels it too) and taking those long slow deep breaths when necessary. Use whatever virtual resources (phone, Facetime, Facebook, Zoom, etc) you can to reach out to friends and family safely. Stay safe and healthy this season. During the holiday season take some time for yourself, relax and breathe deeply. Create a nice cozy place to curl up and relax in; read a book, listen to music, meditate, and practice yoga nidra (progressive body relaxation).

We have been chanting Om at the end of our yoga classes and meditation sessions. Chanting “om” is connecting with the vibration of the universe. It is not religious all though it can enhance one's spirituality. When I found out how helpful it is to your physical body and your brain health, I started ending our classes with it.
Chanting vibrates the body, thus stimulating the vegus nerve. The vegus nerve connects almost all of the major organs of the body. Stimulating it helps release important neuro-chemicals, proteins and hormones into your body. This helps you be calm, reduces inflammation and anxiety. It helps with brain health. There is hope that working with the vegus nerve will help with epilepsy and even alzheimer's. Any chantwill work.  "Om" is one of the easiest.  If you feel uncomfortable chanting, hum instead. Or simply sit and breathe deeply.
How to chant Om – Exhale completely drawing your navel to your spine. Then inhale as much as possible. Open your mouth and start from the back of your throat, slowly exhaling while making the sound “om.” Om can be spelled om, omm, ohm, or aum. It can be can be pronounced two ways, “om” or “aum." Both are correct. Once you chant “om” sit for a while and just notice how you are feeling.  

Being calm and practicing calming activities is challenging at this time of year. Slow, deep breathing lowers blood pressure and heart rate. So does meditation. Believe it or not singing and humming can be calming too. Use what we do in yoga class when you are feeling anxious (ex. standing in a long, slow line). Stand in Mountain Pose, it is easier on your body; pay attention to your breath and deepen it; stretch; and think about something nice (for me that's my grandchildren). Enjoy the Holidays!

Remember Ahimsa. Ahimsa is part of the yogic philosophy, the Eight Fold Path. It means non-harming and non-violence. It is a personal ethic that is important to good health and a good life. It begins with you first. Yes, sometimes this is difficult. We want to help others first, putting our own needs aside. The truth is you can do that better if you feel good. Setting personal boundaries is one way to practice Ahimsa. Rest when you are tired. Make holiday projects doable and fun. Create a team of helpers. Learn to say “no” when necessary. Smile a lot and enjoy the season!

Calming Activities

• Snuggle up in a cozy place
• Take a walk
  
• Give yourself (or someone else) a hug
  
• Read a book
• Smile about something
• Look at the positive side of things
• Take a warm shower
• Meditate
• Breathe deeply
• Practice Restorative Yoga
  

New Year's Resolutions and Intentions
Many of us start the year out with Resolutions for the new year. Sometime along the way it's common for them to fizzle out.

Look at resolutions as intentions. Setting intentions (Sankalpa) helps take the pressure off of keeping resolutions. When intentions are loved and nurtured they grow and mature. I'd like to look at a yoga class structure as a way of being more successful with your intentions (resolutions) for the new year.
We our begin practice by practicing mindfulness, paying attention to our breath and bodies. This establishes focus and body/mind connection. It gives us a chance to determine what's realistic for this practice. Then we set an intention for the practice. It's the same with the new year. Take the time to consider what is realistic and doable when thinking about the changes you want to bring into your life. Keep them positive. You get what you focus on. An example is to eat healthier, instead of to quit an unhealthy diet.

Next comes the physical warm up when we lubricate joints and warm up muscles. This is done with a peak pose in mind. The practice starts slowly so that we can stay safe and be successful. Start slowly with your intentions for the year. Break them in so to speak. For example if you want to add mediation to your daily routine, start with just a few minutes at a time. Use a mantra or a guided meditation. Find a group. If you miss a day or two it's alright. Give yourself time and space.

Then we move into the poses. In my classes we move through poses that are connected. Once again we prep for the more intense sometimes harder poses. So how can you grow and nurture your intentions? Slowly increase the time of your meditations. Slowly introduce healthy food choices to your diet. Sometimes a meditation is skipped or forgotten. Sometimes you eat ice cream. Sometimes something beyond your control interferes. Consider it okay and forgive yourself. When posing, everyone has a different level or ability (this can be different for each practice). So the best thing to do is honor where you are and the progress that you are making. It changes daily. You get the maximum benefit where the pose is comfortable and feels good. Every once in a while, stop, take a breath and notice what is going on. It is the same when cultivating intentions. Work where it is comfortable, and move to your challenges as you can. Then take a break and notice.

At the end of our class we cool off. In class we take some time to nurture ourselves by doing restorative poses and relaxing. This is the time when the work we've done comes together. We take a look at our intentions and how they were met. No judgment. We honor ourselves for showing up and cultivating our intentions. When working on your intentions for the year, take a rest now and then. Notice what you've brought to yourself and perhaps released. Congratulate your self for what you have accomplished, and make whatever adjustments you need to to keep on manifesting your intentions.

Hello,
Wow, the Fall Colors finally popped! Walking along my road surrounded by oranges and yellows, I feel warm and secure. Which is helpful because it is a busy time of the year for this area and for many people. It is for for me personally. It's a good idea to practice calming activities. Here are some easy, relaxing things you can do (look below). Walking among the beautiful colors is a wonderful relaxing activity. Meditaing has helped me beyond belief.

We are past half way with Yoga for Every Body Teacher Training, having only three more weekends to go. Three beautiful women are becoming amazing yoga teachers. Soon it will be their turn to start teaching. Jamie and I are already planning a new course for the springtime. Let one of us know if you are interested. We would like to have between 4 and 8 students.
Have a Wonderful Thanksgiving,
Namaste'
Sandy Palmer, ERYT200

A Relaxing Way to Breathe
This type of breathing helps calm the mind. It works with the parasympatheticnervous system to relax you. We've been trying it at the beginning of savasana.
Breathe in to a slow count of 4
Hold your breath for the same slow count of 5
Exhale to the slow count of 6
Hold for the count of 7 (optional)
Repeat as many times as you like. Be careful you might fall asleep.

Meditation

Sit or lie down in a safe, comfortable space. Think about an intention for meditating (ex. to be calm). Then you can simply listen to your breath (use the ujjayi breath or slow deep breaths).  Another way to focus is to say a phrase repeatedly to yourself. You can use a traditional mantra like “Sat Nam” which means “I am truth” or make up your own phrase like “I am calm.” Meditation can last anywhere from 2 to 30 minutes or longer. Start with a shorter time. Using a timer is helpful. There are many styles and ways to meditate. Knitting is a form of meditation. We meet to meditate most Mondays at my home studio from 5:30 – 6:00 pm.  Join us sometime.


Eye Pillows
Using an eye pillow during savasana (final relaxation), meditation, or sleep is very beneficial. They are relaxing for several reasons. They put light pressure on acupressure points that stimulate relaxation in your heart, face and brain. Eye pillows block out light, making it easier to meditate or move into a “blissful” state. They help the vagus nerve relax. Eye pillows are easy to make.

Namaste,
     It just came to my attention that "fitness classes" are subject to sales tax.  This is a new law that also includes yoga classes. So starting in September, a  9.75% sales tax must be added to the fees that the students pay. The exception will be for walk-in students. They received a free class after attending and paying for 10 classes. The free class is being dropped. This will cover the charge for the sales tax.
Namaste,
Sandy Palmer

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