09-08 Sue Nash Yoga Newsletter

S UE N ASH Y OGA
NEWSLETTER
AUGUST 2009
Hope your summer is going well and you are enjoying it despite the weather.
This month we are looking at:•
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The greatest challenge in yoga is ..................... see below
Class Update - New classes starting in September
Sue Nash Yoga DVD
Tip of the month - Wrist strengthener
Sequence of the month - Chest/heart centre openers
The greatest challenge in yoga is ...........
...... slowing down! By that I mean slowing down your physical movements and your breath.
Yoga is not just about stretching. It is about being fully present in the moment i.e. being completely conscious of what
you are doing and how you are doing it. We are trying to cultivate a calm and peaceful mind in the midst of our very fast
paced lives. If you move too quickly into your stretches your 'stretch reflex' (a reflex which regulates the length of your
muscles) automatically causes the muscle to contract thereby preventing you from going any deeper into the stretch.
When you rush into postures, often all you can think about is how uncomfortable/painful/intense the stretch is! When
you take your time, visual yourself doing the posture, breathe deeply and then move slowly into it, the end result is
completely different.
Here's how - Allow the mind to lead. Move a little way into the posture and pause; breathe deeply, start to slowly move a
little deeper into it. This way you don't activate your stretch receptors. You have to be focusing on any sensations in your
body; totally aware and sensitive to what you can physically feel is happening. And patient - and SLOW. So you benefit
both mentally and physically by using this method. Bouncing (or ballistic) stretching is definitely not good! Ease yourself
gently into postures rather than forcing the stretch. When you bounce you will activate the stretch reflex which will
tighten the muscles and stop you lengthening it, thereby completely defeating the object.
Remember - next time you are practicing an intense stretch, take your time; slow is the new fast.
Sue Nash Yoga DVD
These are both approximately 20 minutes long and consist of a gentle, flowing warm up and then move into stronger
sequences including sun salutations and warriors. The sessions can be practiced either first thing in the morning to wake
you up and get you moving or later in the day, after work.
Each DVD costs £5 or £9 for both sessions on one disc. If you no longer come to class and would like me to send you
one, please let me know and I can send it to you.
Classes
New classes in Winchcombe - I will be teaching 2 classes at Body4You which is a gym on the outskirts of
Winchcombe. They have just built a yoga studio upstairs so this is a brand new venue. The guys at the gym are running
this class and I am just teaching it, so unfortunately you can't use it as an alternative to your regular class with me but
it is open to non-members of Body4You, so you can come along and use it as an extra session if you want to.
Class times from 1st Sept: - Tuesdays - 6.30pm-8.00pm and Thursdays 12.30-2pm
If you are interested in the above, please contact either Dan, Dave or Nick on 01242 604011 to book your place in the
class.
Bredon - Our man count is up to 3 now in the evening session which is brilliant. There is no reason at all why men
shouldn't do yoga so it is encouraging to see that a few more are trying it out!
Broadway - we didn't manage any sessions outside in July; far too wet. It is pay day on 6th August so please let me
know if you are not coming back for the next block. See link below for latest payment schedule.
Gotherington - finished for the summer but back on Tuesday 8th September.
See http://www.suenash.co.uk/2.html for class timetables, dates and payment schedules.
Tip of the Month - Wrist strengthener
I notice in each class that there are always several people who complain of 'weak wrists'.
The wrist is a relatively small joint with ligaments and tendons running through it. Like most joints, the wrist benefits
from being moved through it's full range of motion including flexion (i.e. when the arm is straight out in front, fingers
point down) and extension (arm straight out in front and fingers point upwards).
The most challenging thing seems to be when the wrist is in extension and bearing weight at the same time e.g. in
plank. Always make sure that your palms are flat and the fingers spread out. Press evenly into each finger and thumb
joint. There is a tendency for most of us to put more weight through the heels of the hands, so concentrate on pushing
into the area where the fingers join the palms. If you feel pain in the wrists then stop altogether.
A good exercise to strengthen the wrists is to sit or stand with your hands in prayer position in front of the chest. Press
the palms together and begin to move the hands down towards the stomach area without allowing the heels of the hands
to separate. Move slowly up and down and stop when they start to separate. This is putting the wrists into extension
and strengthening them ready for all of those planks and down dogs!
Sequence of the month - Chest Openers
Heart opening sequence - these postures are good for opening across the chest/heart centre, testing how strong your
wrists & arms are and opening the shoulders.
NB: Don't drop your head back too far in Table or East Stretch, keep the neck in line with the spine.
Staff position - sit with a straight back, straight legs and
point your toes up. Relax the shoulders down and lightly
rest the hands on the floor, directly beneath the
shoulders.
Breathe deeply here, gazing towards your toes.
Table - from Staff position, bend your knees and lift
your bottom up. Push your hips up as high as you can.
Carefully take the head back & look up (or if you have
neck issues, tuck the chin in towards the chest instead).
Hold for as long as you can without strain.
East Stretch - from Staff position, place the hands
behind you, keep the legs straight and lift your bottom
up. Push your hips as high as you can and look up (or
chin to chest as described above). Try to push your toes
down to the floor and keep the legs straight.
Hold for as long as you can without strain.
Counterpose - Seated Twist - from Staff, step
the right foot over the left leg and hug the knee in with
the left arm. Keep the back straight and twist from the
navel. Turn the head and look over your right shoulder.
Hold for 5 deep breaths and repeat on the other side.
If you have any questions please email me at [email protected] for next month.
Slow down and stay bendy.
Sue