Yoga Melrose March Newsletter

As we near the end of the winter season, and all of it's restorative lessons, we welcome the warmth of spring energy! We invite you to attend a yoga class at Yoga Melrose and try out practicing another idea from our winter student of the season! As you gather your props, choose your blankets based on someone you love & whom you would like to send warm intentions to during your practice. This marvelous idea was gifted to us from Peggy. Peggy chooses certain blanket colors for special people in her life (often pairing people so she can maximize her intentions) while she focuses on her mindful yoga practice, breath by breath. This is a beautiful illustration of the power of pairing your yoga practice with service to the world. As we ready ourselves to all things, especially change in the season, let's continue to practice yoga together to bring this kind of mindful loving kindness to ourselves and the people we meet. Sphinx pose to open your front body, imagine letting your spine relax into your pelvis. Shoelace pose stretches the outer hips. Bring your arms behind you to create space across the collarbones to improve posture & breathing. Strengthen the hips in square pose. Choose a shoulder release that suits your practice in that moment. Step forward into Lizard pose to open the hip flexors. (switch sides) Open the hips in wide squat . Sit on a block to relax more fully. Shift hips subtly to access different sensations & move energy. Forward fold with props to stretch the back & support head & neck. Fold & criss cross the wrists to build robusticity in the wrists & ankles. Draw knees into chest & twist to release tension in the torso while opening up across the upper chest. (switch sides) Slide shoulder under to release tension between the shoulder blades. (switch sides) Bring the bottom of the feet together in Butterfly pose. Find a tall spine, open heart and an alert mind. Eagle pose ( Garudasana ) Eagle pose is standing balance posture that brings you into present moment, builds focus & concentration, provides a deep hip stretch and opens up the back of the lungs through a shoulder stretch. It is more accessible by leaning against a wall or sitting in a chair for maximum support. Any variation will bring you benefit. Stand on your mat in mountain pose ( Tadasana ) . Start in mountain pose. Bring your feet to about hip-width distance with your arms at your sides. Grind down into the mat through both feet evenly. Sit back into chair pose ( Utkatasana ) . Bend your knees and sit back like you are sitting in a chair. Lean back, so your upper back is straight. Lift your right leg over your left leg . On an inhalation, grind down through your left foot and lift your right leg over the opposite thigh. Root into the standing leg by pressing your big toe, little toe, and heel into the mat and firming up your lower body. Wrap your right foot behind your left calf . If possible, wrap your right toes around your left calf. If this action is inaccessible, simply wrap your top leg and place your right toes on the left side of the yoga mat. Squeeze your inner thighs together. Bring your right arm under your left arm . As you continue to sit down low in your chair, bring your right arm under your left, and wrap your arms until your palms touch or simply grab the left fingers with your right hand. Bring your elbows and knees directly in line and breathe into the backs of your shoulder blades. Sit back and breathe . Continue to breathe deeply, concentrate on one point ahead of you, and sit down lower in your chair for an increased stretch in the hips. Come back to mountain pose . Unwrap your eagle arms and legs, and shake them out as you come back to standing at the top of your mat. Switch sides . Practice the same steps above for the same amount of breaths and time, switching arms and legs. Some yoga classes will practice the pose twice, once for a warm-up and once to deepen the posture. * Master Class Articles Thank you for all of the inspiration this winter, Peggy! May you, your family & sweet Baby Logan be healthy, be happy & live with ease. Some members of the Melrose Rosettes Dance Team practiced yoga with Amy during their amazing season? If you caught a performance at one of their many competitions or at basketball halftime you witnessed greatness! Congratulations to this amazing team! Your team work is IMPRESSIVE & your work ethic is unparalleled. Congratulations to all Senior student athletes! You've provided much inspiration for this year's newest dancers. Thank you for practicing with Yoga Melrose. Ashley is resuming her one-on-one training and virtual programming options. Small group training opportunities at Yoga Melrose will be coming this spring! Call or text her at 320-333-5498 to inquire more or visit the Melrose Fitness personal training webpage . Amy continues to teach Sculpt and Bootcamp weekly. Text Amy at 320-290-8801 , email [email protected] , or Facebook message Lifestyle Wellness LLC to register today. ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌

As you gather your props, choose your blankets based on someone you love & whom you would like to send warm intentions to during your practice. This marvelous idea was gifted to us from Peggy. Peggy chooses certain blanket colors for special people in her life (often pairing people so she can maximize her intentions) while she focuses on her mindful yoga practice, breath by breath.

This is a beautiful illustration of the power of pairing your yoga practice with service to the world. As we ready ourselves to all things, especially change in the season, let's continue to practice yoga together to bring this kind of mindful loving kindness to ourselves and the people we meet.

Sphinx pose to open your front body, imagine letting your spine relax into your pelvis.

Shoelace pose stretches the outer hips. Bring your arms behind you to create space across the collarbones to improve posture & breathing.

Strengthen the hips in square pose. Choose a shoulder release that suits your practice in that moment.

Step forward into Lizard pose to open the hip flexors. (switch sides)

Open the hips in wide squat. Sit on a block to relax more fully. Shift hips subtly to access different sensations & move energy.

Forward fold with props to stretch the back & support head & neck.

Fold & criss cross the wrists to build robusticity in the wrists & ankles.

Draw knees into chest & twist to release tension in the torso while opening up across the upper chest. (switch sides)

Slide shoulder under to release tension between the shoulder blades. (switch sides)

Bring the bottom of the feet together in Butterfly pose. Find a tall spine, open heart and an alert mind.

Eagle pose (Garudasana)

Eagle pose is standing balance posture that brings you into present moment, builds focus & concentration, provides a deep hip stretch and opens up the back of the lungs through a shoulder stretch. It is more accessible by leaning against a wall or sitting in a chair for maximum support. Any variation will bring you benefit.

Stand on your mat in mountain pose (Tadasana). Start in mountain pose. Bring your feet to about hip-width distance with your arms at your sides. Grind down into the mat through both feet evenly.
Sit back into chair pose (Utkatasana). Bend your knees and sit back like you are sitting in a chair. Lean back, so your upper back is straight.
Lift your right leg over your left leg. On an inhalation, grind down through your left foot and lift your right leg over the opposite thigh. Root into the standing leg by pressing your big toe, little toe, and heel into the mat and firming up your lower body.
Wrap your right foot behind your left calf. If possible, wrap your right toes around your left calf. If this action is inaccessible, simply wrap your top leg and place your right toes on the left side of the yoga mat. Squeeze your inner thighs together.
Bring your right arm under your left arm. As you continue to sit down low in your chair, bring your right arm under your left, and wrap your arms until your palms touch or simply grab the left fingers with your right hand. Bring your elbows and knees directly in line and breathe into the backs of your shoulder blades.
Sit back and breathe. Continue to breathe deeply, concentrate on one point ahead of you, and sit down lower in your chair for an increased stretch in the hips.
Come back to mountain pose. Unwrap your eagle arms and legs, and shake them out as you come back to standing at the top of your mat.
Switch sides. Practice the same steps above for the same amount of breaths and time, switching arms and legs. Some yoga classes will practice the pose twice, once for a warm-up and once to deepen the posture.

*Master Class Articles

Thank you for all of the inspiration this winter, Peggy! May you, your family & sweet Baby Logan be healthy, be happy & live with ease.

Some members of the Melrose Rosettes Dance Team practiced yoga with Amy during their amazing season? If you caught a performance at one of their many competitions or at basketball halftime you witnessed greatness! Congratulations to this amazing team! Your team work is IMPRESSIVE & your work ethic is unparalleled. Congratulations to all Senior student athletes! You've provided much inspiration for this year's newest dancers. Thank you for practicing with Yoga Melrose.

Ashley is resuming her one-on-one training and virtual programming options. Small group training opportunities at Yoga Melrose will be coming this spring! Call or text her at 320-333-5498 to inquire more or visit the Melrose Fitness personal training webpage.

Amy continues to teach Sculpt and Bootcamp weekly. Text Amy at 320-290-8801, email [email protected], or Facebook message Lifestyle Wellness LLC to register today.