YOGA WITH SARAH ROGERS

AUTUMN TERM

Starting Week Beginning 3rd September

Yoga for  Beginners – St Gilbert’s Primary School, Stamford. PE9 2PP

Thursday 6.45-8.00pm

Yoga for Beginners – Bainton Reading Room, Bainton , Stamford. PE9 3AU

Friday 9.30-10.45am

For more information please look at my website:

http://www.sarahyoga.net

sarahyoga@talktalk.net

07751 884534

I have been teaching Yoga since 1997 and qualified as a British Wheel of Yoga teacher in 2001.  I have been lucky to study with a number of different teachers over the years and have had experience of a variety of Yoga Schools.  My style of teaching is mainly influenced by the Viniyoga and Mantra Yoga traditions.  I aim to deliver interesting and structured lessons that allow students to develop, grow and improve. Classes include:  asanas (postures), pranayama (breath work), concentration, relaxation, and philosophy.

Weekly Yoga Classes – September 2018

This year our yoga classes will revolve around the theme of OPPOSITES. This concept was used widely in yogic literature to help us understand ourselves and the world in which we live. Our first pair of opposites will be BIG and small. As always with Hatha yoga we begin with the physical body and using the body to explore ways of being big – like an Oak Tree or a Mountain and also being small – like a child, a bird or a seed. Moving from one to the other challenges our balance, and strengthens and stretches our muscles.

We’ll work with the breath, expanding the lungs with physical moves and breathing exercises – discussing the benefits of large breaths vs small breaths and taking time to feel what this experience is like for us. Throughout our work during the year there will be many ‘companion’ opposites – loud and quiet, easy and strained may well be other pairs as we develop our work with the breath.

There will be time spent on thoughtful reflection too – looking back at BIG life events and forward to BIG life goals. And then considering the smaller things in life too –

Sometimes,” said Poo, “the smallest things take up the most space in your heart.”

(from Winnie the Poo by AA Milne)

I’m very much looking forward to exploring this concept and other OPPOSITES with you as the new year of yoga unfolds. Namaste xx

Stretch & Relax – September 2018

In this year’s Stretch & Relax classes we’ll be taking a tour around the body seeing how each part feels for us on a personal level and also how improvements with one area can often alleviate issues in others… We will begin with our FEET which form the foundation o f our standing postures and which we rely on for our mobility and independence as we get older.

Feet are actually quite fascinating once you get over the look of them. They consist of lots of tiny bones, with lots of tiny joints in between. When the joints in the feet aren’t as flexible as they could be the result is that the feet can’t operate as the ‘suspension’ mechanism of the body – so even walking (let alone running and jumping) can become problematic to joints further up the body (knees, hips and spine) as the foot is not taking the impact of the weight of the body as it steps/plods around. We will use a variety of means – movement, massage with a small ball and massage with our hands to help to get our feet more flexible. And do you know… that because of all the nerve endings in the souls of the feet working with the feet can be extremely relaxing and calming. A traditional yogic remedy for insomnia is self foot massage. We’ll spend some time working on proper alignment of the feet as this can help prevent and heal foot problems such as plantar fasciitis, bunions, and shin splints not to mention a variety of mis-alignments further up the body. Keeping the feet flexible and relaxed also helps circulation of fluids to this area which over time helps to keep the skin on the feet healthy. Poor skin health is what leads to the build up of bacteria, smells, verrucas, athletes’ foot etc

So before we pack our tootsies into the boots for winter let’s give them some TLC and – who knows you may notice that the pain in your neck goes as well 🙂

 

PUT YOUR FEET FIRST! WORKSHOP COMING SOON 21/4/18

Did you know that you can relieve pain in the back, neck and shoulders by looking after your feet?  In fact, by giving your feet just a little attention your whole body can feel a lot better.

Yoga can sooth the feet, strengthen them and ease foot pain besides improving circulation, reducing swelling and smelling!! Thought that would get your attention! We tend to dislike and ignore our feet – plodding round on them all day, crammed into tight fitting boots and shoes. The only time we think about them is when the summer first comes around and we have to get them sandal-fit or when they cause us trouble. The result of this is that 7 in 10 of us will suffer from foot problems as we age – most of which are entirely preventable.

Problems that occur with our feet include –

Bunions – a bony deformity of the joint at the base of the big toe. The medical name is hallux valgus. The main sign of a bunion is the big toe pointing towards the other toes on the same foot, which may force the foot bone attached to it (the first metatarsal) to stick outwards.

Hammer Toe – a bending deformity of one or both joints of the second, third, fourth or fifth (little) toes. This abnormal bending can put pressure on the toe when wearing shoes, causing problems to develop. Hammertoes usually start out as mild deformities and get progressively worse over time.

Tendinitis – an inflammation or irritation of a tendon, a thick cord that attaches bone to muscle.

Plantar fascitis – pain in the heel and bottom of the foot. The pain is usually most severe with the first steps of the day or following a period of rest.

Whilst some may see these as niggling minor ailments, foot problems can alter the foot’s structure and trigger pain elsewhere in the body. If your feet show any signs of pain or discomfort it’s most important to treat it as early as possible or EVEN BETTER prevent them from happening in the first place.

Yoga is great for prevention and can be used to correct some foot ailments. If you habitually place more weight on one foot than the other this will throw the knee joints, hip joints and spine out of alignment causing problems and pain at some point in the future.

Yoga treats the feet as the foundation of all standing postures. Keeping the joints structurally aligned over the feet ensures that the weight distribution is correct.  Stretching the feet and taking them through their full range of motion keeps a healthy circulation which in turn helps to reduce inflammation and swelling. Yoga gives the feet a far better workout than any other form of exercise as we work bare foot – it’s a great set of tools for awakening and enlivening our feet.

In this workshop we’ll be bringing the focus to our feet – using them for balance, building strength, getting creative and super flexy! Be prepared to work in bare feet, as this is the best way to see and feel what is going on.

We’ll be working with a short routine that you can practice at home (a take away sheet will be provided). The more you can do yourself to keep your feet healthy, the better – little and often is the key.

To end the first section we’ll work with Viparita Karani ( Legs up the Wall pose) which helps to relax the feet (and the person as well!!).

Following a short coffee break, we’ll develop a stronger routine to help build strength in the ankles, legs and feet. This work aids good alignment of the lower body which in turn will help to prevent back problems. Finally we’ll conclude with a relaxation exercise to sooth the feet, body and mind.

As space is limited, early booking is recommended. You can book your place by emailing me here.

No Classes 27th & 28th February 2018 Due to Severe Weather Conditions

Due to the severe weather conditions and the forecast of more snow, I’ve decided to cancel the classes today at Preston and tomorrow at Ryhall (27th and 28th February 2018).

Sorry for any inconvenience this may cause or perhaps it’s a relief to you???  Let me know!

Keep warm, be patient and stay safe!  (We all know that our roads and transport systems only need an inch of snow or a few leaves for hold ups to occur.) You may find that one of our deep breathing practices or a mantra may help if you find yourself in a stressful situation.

BACK TO NORMAL NEXT WEEK – LOOK FORWARD TO SEEING YOU THEN

Next term – 19th February to 30th March 2018 – Yoga Classes In Tinwell, Preston & Ryhall

In keeping with our theme of the heart we will work opening the heart space with the Bow pose (Dhanurasana). This is an excellent posture for improving the digestion and so we’ll also be thinking about food – our love of food. There will be some time spent considering our relationship with food, how we eat our food and we will start with the benefits of detoxifying and purifying our bodies – which one of the first steps on the path of yoga.

NEW YOGA CLASSES WITH SARAH ROGERS

Yoga for All – St Gilbert’s Primary School, Stamford. PE9 2PP

Thursday 6.45-8.00pm

Yoga for All – Barn Hill Methodist Church, Stamford. PE9 2PP

Friday 9.30-11.00am

sarahyoga@talktalk.net

07751 884534

I have been teaching Yoga since 1997 and qualified as a British Wheel of Yoga teacher in 2001.  I have been lucky to study with a number of different teachers over the years and have had experience of a variety of Yoga Schools.  My style of teaching is mainly influenced by the Viniyoga and Mantra Yoga traditions.  I aim to deliver interesting and structured lessons that allow students to develop, grow and improve. Classes include:  asanas (postures), pranayama (breath work), concentration, relaxation, and philosophy.

Yoga Classes – September 2017

Our focus for this year will be Anahata – the heart chakra. Anahata colours our life with love, compassion and beauty. Through our yoga pracite we’ll fill our hearts with love and generosity – give ourselves the time and space we deserve to feel loved and give love with joy and radiance.

In our asana this term we’ll be opening the chest area with back bends and twists, creating space to breath and for the heart to beat. Following a warm up we’ll steadily increase the complexity, strength and duration of postures to ensure that a gradual opening of the body is achieved.

We’ll be working with Mudra and Bandha for relaxation and the relief of stress and anxiety.  Our aim will be to develop compassion for ourselves, those around us and the wider world. Many of the readings and practices will come from the Radiance Sutras by Lorin Roche – you may like to get your own copy for inspiration of your home practice, I cannot recommend it highly enough.

 

Stretch & Relax – September 2017

In our Stretch & Relax classes this year we’ll be going back to basics to remind ourselves of how yoga can help us to live a happier life free from suffering – often this means tackling minor ailments that we simply put up with.  Things like tension headaches, back pain, joint pain and constipation.  All of these reduce our quality and enjoyment of life – so why put up with it? Let’s get our mojo back, find our Joie de Vivre (painting above is of that title by Pablo Picasso)

We will begin with the Anti Rheumatic/Arthritic group of exercises. Arthritis is a term covering a wide range of conditions and diseases of the joints. Joints become painful, swell and the enforced lack of use means that the muscles around the joint then weaken. Osteoarthritis is the most common and affects many people as they get older. There are around 100 other forms which can be caused by injury, obesity, stress or be hereditary. The yogic anti arthritic range is extremely beneficial both to prevent and reverse the condition. When joints become stiff and painful this results in the poor flow of fluids and energy around the body. The result is often not just localised problems but the whole body can feel below par. This group of exercises therefore works on the whole being and can have a very meditative, calming and uplifting effect.

You can follow the exercises in the yoga handbook Asana Pranayama Mudra Bandha – it is called Pawanmuktasana Part 1. PMA1 for short!

New Timetable for Autumn 2017

My new timetable will begin on September 4th – get yourself sorted and book your place now!

From September I will be making a few alterations to the timetable…. The number of classes I teach will be reduced from 7 to 6 as I would like to offer more workshops for students and explore alternative styles of yoga, meditation and nutritional therapy for myself.

There will be more of the 90 minute classes on offer as this is the norm for traditional yoga. Historically yoga has been taught in 90 minute sessions to allow sufficient time for posture work, (strengthen the body), breathwork (calms and purifies the body and mind) and relaxation or meditation (for optimum relaxation and healing). 90 minutes works with the body’s natural time cycles often called the Ultradian rhythm. Ultradian rhythms are actually quite fascinating – by learning more about your own rhythm you can optimise your efficiency and enjoyment of your days, see this website for more information.

Please have a look at the new timetable and class descriptions here and book in asap for September. Current class members will have priority until Friday 21st July, after which I will be taking bookings from new students. Please do let me know, even if you are carrying on with your old class, as space is limited and I wouldn’t want to disappoint anyone.