I'll be teaching at Glo Tanning Salon on the Waynesboro Square beginning in November. All classes are geared toward beginners. We have several mats and other props, but feel free to bring your own. It's a lovely space upstairs with hardwood floors. Nice to have a warm place to practice now that the weather's getting too cold for yoga on a screened in porch!
Tuesdays from 5 to 6 and
Saturdays from 10 to 11.
Cost is $10 per class.
If you have any questions please call Christine at Glo Tanning 931 722-6000 or me at 722-5096.
Tuesday, July 9, 2013
Yoga on the Porch
During the warm weather (most of the year here in Tennessee) we'll be offering Yoga on the Porch of our Dunmire Hollow Community Center. Classes start at 10 a.m. and go until 11 a.m. on Saturdays. Cost is $5 per person. If it's your first time, please come early to register. Phone me at 931 722-5096 if you're not sure if class will be held.
Best wishes to everyone for the coming year. This is a time to reflect on where we've been, and where we'd like to be going. Perhaps a time for setting goals, maybe a time to let go. Whatever your wish for the new year, I hope your heart's desire is fulfilled.
Friday, October 21, 2011
I have completed my training to be a certified yoga therapist, and am constantly in a process of learning how to be a better therapist as well as teacher. My students have taught me probably as much as I’ve taught them.More and more articles about the benefits of yoga are appearing in the popular press. And yoga is helpful to many people in many ways.But most yoga classes are offered to people whose general health is good. It doesn’t have to be perfect – most yoga teachers are conscious of physical conditions that would contraindicate certain asanas (poses). However, people who have a serious medical condition would do well to err on the side of safety and seek out a yoga therapist instead of a yoga class.
Yoga therapy is usually taught one-on-one or in small groups. It tends to be gentle and nurturing, although it can be challenging. There is a strong focus on bodily awareness and postural alignment. Yoga therapists are trained in Pranayama, or breath awareness, and also are able to teach basic meditation techniques so your mind and spirit can assist your body in returning to wholeness.
Yoga as Medicine by Timothy McCall, M.D., lists conditions that are improved by yoga, including anxiety, arthritis, back disorders, and also reviews scientific studies that have been carried out on the effectiveness of yoga as a therapy.
Yoga is never offered as a substitute for medical care. Usually yoga therapy is offered as part of a treatment regime, with the support of a physician, chiropractor, physical therapist and/or other medical personnel.
If you'd like to learn more, please feel free to contact me.
What is your heart’s desire? Why are you here? What is your purpose in life?
We get so busy doing that sometimes we forget why we’re doing what we do. Do our busy activities make our lives healthier or happier? Are they creating more happiness or blessings for others?
The new year is a good time to look at our activities and ask ourselves these and other questions. It’s a time to go off “automatic pilot” and maybe do some re-setting.
Here’s a lovely poem by David Whyte, sent by my teacher Mary Paffard, that has helped me think about what needs to be re-set – and stopped, and started – in my life.
During a week-long Presence in Yoga retreat, I spoke very little – a big change for me.I joined other students and teachers from Oregon, California, Utah, Nebraska, Kentucky, Alabama, Mississippi, Georgia and Tennessee at GrayBearRetreatCenter in Hohenwald for a week of yoga, meditation, great food, spring flowers – and silence.
I’m not used to silence.There is usually some background noise in my life – and too often it’s people talking on TV or radio.In silence, I get to hear the radio in my own head – and what a show it is.
Sometimes it’s more bloviated than Rush Limbaugh, more paranoid than Glen Beck, more judgmental than Pat Robertson. Often it reminds me of my many shortcomings and wrongdoings.Occasionally the radio in my head sings my praises.At times my mind's thoughts are angry, proud, envious, slothful, lustful, gluttonous – you name the negativity, it has run through the radio in my head.
My emotions follow my thoughts, and they’re expressed in my body.So my stomach may be tight with rage, aching with guilt, tender with sorrow.My throat and jaw stiffen with judgment – of others or of myself.My heart may feel closed and hard, or open and vulnerable.
So naturally, I prefer to avoid my own thought-producing, anxiety-producing radio.I’d rather be distracted.
It’s not easy to just listen – to the radio in my head, to the birds singing, to my teacher.I want to talk back.Being silent is hard!
But being silent was a way to know myself in new ways.Being silent was a way to do yoga in more expanded, more open ways.It was a way to hear the wonder of the woods with fresh ears and heart.
Thank you to our teacher Mary Paffard, whose words and poetry offered so much in the silence.Thank you, Diann and Adam and the staff at Gray Bear, my fellow yogis who give me so much, my wonderful husband, delightful students, and our own peaceful, blooming woods.
One of my ex-father-in-law's favorite sayings came from Benjamin Disraeli: "Tis Easier to Be Critical than Correct."
His clever son made the saying even better in a sign he made for his father:
"Tis Easier to be Critical than Corect."
It really is easier to criticize others - and ourselves - than to present alternatives or work on improving our own yoga.
It's hard to put our ideas forward - it's easier to criticize ideas that others have.
It's hard to work on having firm abs - it's easier to criticize our less-than-perfect bellies.
As we look forward to spring, let's tend to our own garden - not critically, but with loving attention and appreciation for our mistakes as well as our triumphs.
January is a time of new beginnings - and my favorite newbie is right here - Keiya Grace Kino Harris, born to my son Jake and his wife Mariko in Portland, Oregon on January 11 at 7:35 a.m., 9 pounds 2 ounces! I was in Portland from Jan 5 and left on the red-eye the 11th, so only got a brief visit with the new baby. The real joy of this trip was seeing all the other grandchildren, and spending a couple of days taking care of precious Aiden while his parents were in the hospital. What a joy to be a grandparent!
Gentle beginning yoga classes start again on Tuesday, January 19th (delayed a week due to snow days) at the Wayne County Technology Center. Classes begin at 5 p.m. and go to 6:30. They're free, so if you've been curious about yoga, give us a try!
Wear comfortable clothing and bring a blanket. If you have questions, give me a call at 931 722-5096. Happy New Year!
We're headed to Texas for Christmas, and school is out, so there won't be any classes until 2010. Free beginning yoga classes start again on Tuesday, January 12 at 5 p.m. at the Wayne County Technology Center. Have a great holiday, everyone!
Have you ever had a really bad headache? Or a leg cramp that takes your breath away? If you held your head in your hands, or grabbed your leg when you felt the cramp, you were practicing acupressure.
I just returned from four days in Berkeley at the Acupressure Institute, where I studied with Michael Reed Gach and Alice Hiatt. Here's a picture with me and Michael, who has written numerous books about using acupressure for optimal health.
Michael taught a seminar on Acu-Yoga, which is a system he developed to use yoga poses and breath to activate acupressure points. Alice's seminar was on basic acupressure.
What a gift to be able to learn from these masters. I'm looking forward to sharing some of what I've learned with my upcoming classes!
A Matter of Balance is an 8 week course for people over 50 to help you prevent falls and gain confidence in your balance.
The classes will be offered at the Wayne County Assisted Living beginning on Wednesday, September 2 at 2 p.m. for eight weeks through October 21st.
We will learn exercises and ways to stay safe at home and while you're out partying. If you have any questions please feel free to call Karen at 931 722-5096.
Classes are free but the size is limited, so please sign up in advance at the Assisted Living Facility, 931 722-2000.
My lovely daughter in law (shown here during her first pregnancy with Aiden, now three) enjoyed prenatal yoga classes in Portland, Oregon.
We have a couple of pregnant moms interested in a prenatal yoga class, but need to have at least one more to make it affordable (and more fun!).
We'll have a four-week series and the times are flexible, depending on your schedule. Yoga has many benefits during pregnancy and it was what got me through labor.
Practicing yoga increases circulation and reduces swelling associated with water retention, providing more blood flow and oxygen to the baby.
When we breathe into our belly, ribs and back, we're able to maintain deep and even breathing, thus reducing stress and anxiety.
Yoga elongates the spine, stretches and strengthens the spine, and in prenatal yoga classes we prepare for childbirth by opening the pelvic area.
Proper posture is important in helping to alleviate the discomforts of the changing body. Yoga alleviates mood swings, helps control weight gain, decreases anxiety and stress, insomnia, constipation and fatigue.
Yoga helps still the mind. Breathing exercises help to calm the mind and body. They help you develop a greater sense of inner focus and peace.
Yoga helps with physical balance and can stretch and strengthen the body, keeping muscles strong, yet flexible.
If you are new to yoga and are looking for a meaningful, low-impact form of exercise and stress reduction, yoga may be for you.
If you are an experienced yogi, you may want to slow down a bit. This is the time when it helps to attend prenatal classes which are more suited to your changing body.
If you're interested in participating in a prenatal class, please call Karen at 931 722 5096 by August 18th. Leave a message (with your phone number - we don't have caller ID!) if I'm not home and I'll get back to you!
In the yogic tradition, summer is said to have a pitta dosha. Pitta is associated with the element of fire, and its qualities are hot, penetrating, moist, bright and sharp – kind of like a sunny, humid summer afternoon in Tennessee.
Summer is a time to laze around like our smart kitty. According to the ancients who studied yoga, it's a time for a diet which emphasizes sweet tastes and has a lot of cool liquids.
Avoid too much exercise. (My husband says you should move only enough to assure that all sides of your body are reached by the fan.) (But you don’t have to go that far – he sure doesn’t!)
Enjoy forests, gardens, flowers and cool water. Drink more liquids. Eat cooling foods like cucumber, peas, carrots, watermelon and other melons, blueberries and coconut. Eat less citrus, olives, spicy and greasy foods, red wine and sweets.
When you drink a cool drink, don’t use too much ice – too much can slow metabolism.
You can practice cooling breaths like the lunar breath or sitali.
Keep your eyes cool, wear sunglasses, and avoid too much computer use. If your eyes are tired, soak a cotton pad in rose water and place over your closed eyes, or “palm” the eyes.
Wear hats to keep your head cool. Wear loose, cotton clothing in light colors.
If you have a place to swim, enjoy that. You can also mist your face or take a cool shower to cool off your skin.
Slow down. Walk slower, drive slower, rest on your porch. Stay cool!
Thanks to Kellen Brugman of Fair Havens Yoga in Nashville for information in this article. Her more complete article is in the summer issue of “Salutation,” a publication of the Yoga Society of Nashville, www.yogasocietynashville.org.
With all the trouble in the world, it's heartening to know that nature, Mother Earth, keeps revolving and changing seasons. The woods that surround our home are becoming greener and greener - you can almost see the changes from morning til evening. The daffodils have come and gone, the irises are up, and my fingernails are dirty from gardening.
Our own nature is very much like the nature we see around us. Always changing on the outside, but remaining centered and calm within.
This adorable little boy is my grandson, Aiden Harris, picking hyacinths at their home in Portland, Oregon.
In the midst of all of life's frenzy, remember this simple yoga technique: close your eyes, inhale through your nose, exhale through your nose. Do one or more times, then open your eyes. Remember your center.
Nobody likes a cold or flu, and people who are already weakened by chronic illnesses like diabetes, arthritis or COPD (to name a few) are especially vulnerable to being attacked by the nasty bugs that circulate around us, especially in cold weather.
Some things you can do to increase your chances of avoiding illness are:
Eat more fruits, vegetables, whole grains and other natural foods. There are some studies that show that highly processed foods actually have a negative impact on your immune system.
Drink more tea, especially green tea
Get plenty of sleep – if you can, sleep in a cool, dark room
Eat less sugar
Exercise – get out in the fresh air. But be attentive to how you feel, because too much exercise – for example, running a marathon when you feel slightly unwell – can be bad for you!
To stimulate the thymus, an important gland in the immune system, you can try Bhramari Breathing: Sit with your spine straight (if you are very weak, you can lie down for this, but seated is preferable). Close your eyes and take a few deep breaths. After a few breaths, inhale fully (but don’t force or strain your breathing) and as you exhale, make a gentle buzzing sound. This sound should come from deep in your throat, through the roof of your mouth, and up into your brain. Just keep relaxing into this sound as you exhale for as long as possible, always without straining or forcing your breath. You can continue this for several breaths – start for about a minute and don’t go longer than five minutes. If you feel out of breath at any time, return to your normal breathing pattern.
Practice yoga! Yoga stimulates your lymphatic system, which fights infection, kills rogue cancer cells, and disposes of some toxic waste products of cellular functioning. When you stretch and move your muscles around coming in and out of yoga postures, the lymph flow improves. Yoga and meditation also reduce stress, which has a negative effect on the immune system.
Meditate or pray – studies have shown positive effects of meditation and prayer on health and immunity to disease.
Enjoy the last of winter's season, stay warm and watch for the coming spring!
Being Americans, we don’t really like depriving ourselves of stuff. We’d rather add something to our lives than take something away.
Maybe this is one reason that diets don’t work – we can suffer for a while, but after we’ve lost the weight we wanted to lose (or maybe before then…), we return to our old habits and the pounds creep back on.
Maybe it would work better if we added some things. Try adding:
A glass of water before you eat anything (every time!)
To the number of times you chew your food before swallowing it (try chewing 20 times per bite)
To the number of times you rest your fork between bites
An apple a day
A salad to every meal – a salad with leafy greens, spinach, carrots, celery and other veggies (not a few leaves of lettuce topped with lots of croutons, cheese and fat-laden dressing!)
More veggies to your day
More steps to your day – when you have to go upstairs for something you forgot, be glad! You’ll be burning more calories
A yoga class!
More ups and downs - stand up more, move around more!
Enjoy life, consume good stuff and you’ll wonder where the weight went to!
Friday, January 16, 2009
Join us for a
YOGA DAY OPEN HOUSE
Saturday, January 24
10 a.m. to 2 p.m.
First Christian Church
308 South Main Street (Hwy 13) in Waynesboro
We will have refreshments and a few short classes and answer your questions about yoga. Stop in for a few minutes or longer.
Questions? Phone Karen at 931 722-5096.
Happy Yoga Day!
Sunday, December 28, 2008
New Year Classes
At this time, I am offering yoga classes on a donation basis.
These are hard times, and nobody needs to miss out on yoga because you can’t pay the full class fee. Suggested donation is $10 per class, but please just pay what you can with a thankful heart. If you have questions, please feel free to phone me at 722-5096.
Always check with your physician if you have physical limitations, to see if yoga is appropriate for you.
Here is the class schedule for January:
Free Beginning Yoga Classes Tuesdays 5 – 6:30 p.m. at Wayne County Technology Center The Wayne County Technology Center continues to graciously offer these free classes to the community. They are beginning classes. Class size is limited, but at this time there is space. These classes are held every Tuesday that school is in session, and will begin January 6. You can contact me at 722-5096 or the Technology Center at 722-5495 if you have questions.
Very Very Gentle Yoga Wednesdays 10:30 – 11:30 a.m. Begins January 7 First Christian Church, 308 South Main St (Hwy 13), Waynesboro This is a class for people who would rather do yoga from a chair. We will do exercises from a seated position, with a few standing poses using the chair. People interested in this class should be able to stand, and if you have medical issues, it’s especially important to check with your doctor and to let me know before starting class.
Absolute Beginners Yoga Saturdays 9:30 – 11 a.m. Four week series January 3, 10, 17 and 31 First Christian Church, 308 South Main St (Hwy 13), Waynesboro A four week series to introduce complete beginners to yoga. You will learn the basics of starting a safe yoga practice.
Experienced Beginner Classes
Saturdays
11:30 a.m. to 1 p.m.
First Christian Church in Waynesboro
For people who have had yoga experience and would like a little more challenge. You don’t need to be advanced or extremely experienced, just have an understanding of the basics.
Saturday, January 24 is YOGA DAY We will have an Open House 11 a.m. to 3 p.m. at First Christian Church, 308 South Main St (Hwy 13), Waynesboro Stop by for some refreshments and free 15-minute classes at 11:30, 1:00 and 2:30.
As Christmas approaches, with its season of parties, gifts, and abundant food, many of us find that we’re too busy, too stressed, just plain too overwhelmed to enjoy the fellowship, bright lights, and many gifts of the season.
When we were kids, it seemed like Christmas took FOREVER to arrive. Now, most of us have lost that child-like excitement, and Christmas seems to come too soon.
Look at the last post for a simple stress-relieving exercise you can do just about any time of day or night.
And here’s another stress-relieving tip: Throughout this holiday season, practice santosha, which is usually translated as contentment. Young children have a natural santosha about them – they are easily brought back to the present moment, and almost always quite content to be right there.
Practicing santosha means finding happiness with what you have, who you are, and what you can get done right now. It doesn’t mean “don’t try to improve”! It does mean that you can be content with where you are right now – even as you’re working on a degree, a better job or relationship, or your yoga.
Santosha means joyfully accepting whatever life provides and not wanting more than is at hand. When we are content, our mind is steady and we can be truly happy – in spite of external circumstances.
During this busy season, may we all pause, take a calming breath, and be grateful for what life gives us today.
Merry Christmas, and enjoy the new gifts – and new challenges – that come in 2009!
SAVE THE DATE Saturday, January 24 is INTERNATIONAL YOGA DAY Watch for Special Activities in Waynesboro
Holidays are a joyous time, but they can also be stressful as we do extra shopping, cleaning, cooking, visiting - and continue with everything else going on in our busy lives!
You're always welcome to join us for the free Tuesday evening classes at Wayne County Technology Center, but even if you can't attend a class, here's something you can do to be more at peace as the pace of your life picks up:
Sit up straight.
Close your eyes.
Inhale through your nose.
Exhale through your nose.
Open your eyes.
Easy? You bet! The hard part is remembering to do it! The more you do it, the better - you can't overdose on this wonderful easy breath.
This class is now taught by Carty Bledsoe now that I've moved to Oregon. Contact Christine at GloTan 931 722-6000 for more information.
The Teacher
Karen Fletcher was raised in Maryland and lived in Ohio, Florida, Arizona and Indiana before finding her true home in Tennessee.
She first took yoga classes in the 1970s. After her May 2007 graduation from the Yoga School in Nashville, she became a Registered Yoga Teacher with the Yoga Alliance. In October 2011 she completed her 500 hour Registered Yoga Teacher training.
