820 Charnelton St Eugene, OR   |   541-349-9642   |  sweatyganeshyoga@gmail.com  smfb  smyoutube    smyoutube

Hollye Holbrook

March at SGY

  • Handstands for EVERYONE!
  • Special Teacher Trainee Classes in March
  • Friends Free Friday
  • SGY Anniversary Sale
  • SGY Anniversary Party
  • Music Class with Benjamin
  • Inferno Hot Pilates Class with Karan
  • Annual 60 Day Challenge continues
    (featuring Katie, Mike, Dave and Alyssa!)
  • SGY Teacher Training in Fall 2017



 

Handstands for EVERYONE!



Tuck and Julie handstand


Saturday, March 4th
1-3:30pm
With Julie, Kristen and Collin

This fun-filled handstand workshop is open to all levels of practitioners whether you are experienced with handstands or brand new to them! Our goal is to ensure that everyone learns to safely and effectively execute handstands and also feels confident to continue attempting and practicing them. At the workshop you can expect to learn:

• mobilization tools
• shoulder activation techniques
• a breakdown of every part of the handstand from the finger tips to the toes
• solutions for wrist pain
• multiple options for getting into and out of a handstand safely
• tools to advance your handstand practice
• lots of fun

Cost: $35 or $30 for diamond members


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Special Teacher Trainee Classes in March

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Saturday, March 4th, 4pm Core 26 class
Sunday, March 5th, 12:30-2pm Hot Vinyasa Flow class

Our first SGY Hot Yoga Teacher training is drawing to a close the first weekend of March. We are so proud of the 16 new teachers we will be graduating. As part of their training, they will each be co-teaching either a Core 26 or a Vinyasa flow class at SGY that are open to the public. Join us on Saturday, March 4th for a trainee-led, 90 minute Core 26 class at 4pm. The fun continues on Sunday, March 5th with a special trainee-led, 90-minute Hot Vinyasa Flow class at 12:30pm. Come to one or come to both in support of these new amazing teachers and your fellow community members!

_________________________________

 

Friends Free Friday

 
Friday, March 10th
Bring a friend for free to every class you attend!

_________________________________


SGY Anniversary Sale!

sale


Friday, March 10th

 

8am-8pm

Each year, we honor our studio’s anniversary with huge discounts on packages and retail items! This year, our Anniversary Sale is happening all day on Friday, March 10th, 8am-8pm at the studio. Take advantage of these amazing offers:

Diamond Annual Package - $995 (regular price $1195)

Half off first month of Diamond Auto-Debit and no sign-up fee

50 class card - $445 (regular price $495)

30% off retail (Diamond members receive 40% off)

10% off local retail items (Belle Weather, Brightly Shining Life Bracelets, Fancy Clancy, Xylem, Lotus Leaf Mat Straps, Purify Mat Cleaner)

Come in to see us in person, call us at 541-349-9642, or use online code SGYANNIVERSARY2017 to take advantage of these savings. (Online code applies to the Diamond Annual Package and 50 class card only; Diamond auto-debit purchases require an in-person signature, so come see us at the studio for that!)

_________________________________


SGY Anniversary Party

party-balloons-image

Saturday March 11th
5-8pm

Join us in celebrating the best year yet at SGY! Our teaching staff and overall community has grown tremendously this year. We are almost finished with our first ever in-house teacher training that will graduate 16 new 200 hour Yoga Alliance-certified teachers, and we just wrapped up a phenomenal retreat in Yachats that will be an annual event. 65 of us are currently doing the 30/60 day challenge – our board is entirely full! And we are continuing to grow in response to your wants and needs as a community. Thank you for another incredible year of moving toward stillness, laughter, love, inclusion, and transformation together. We have so much to celebrate!

Michael Garcia of Dominican Delights will be catering a delicious salad bar! Partners and children are cordially invited! Unlike years past when we’ve had a number of speeches and awards that take up most of our time together, this year’s party will offer games, group entertainment, and time spent connecting with your community off your mat. Please let us know if you can make it by RSVPing at the front desk! We hope to see all of you there!

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Music Class

 
Friday, March 31st

6:00pm • Core 26 Class
Led by Benjamin

Theme TBA

_________________________________

Inferno Hot Pilates Class with Karan

Hot-Pilates

Thursdays 4:30-5:30pm
Saturdays 8-8:45am


We've added a new class to our Spring schedule - Inferno Hot Pilates with Karan! Join us on Thursdays, 4:30-5:30pm and Saturdays, 8-8:45am for a high-intensity, low-impact, cardio workout done in a 95 degree room. This class will build up your cardiovascular endurance while toning your arms, legs, and core...and it will make your chaturanga and your awkward pose feel light and easy!

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Annual 60 Day Challenge Continues!


Student Feature: Katie Wright

 

 somewhere in new zealand

 

1. How has the challenge been going for you?

Overall the 30-day challenge went well. I'd never done anything like it before, but it was a good way to kick off the new year.

2. What observations have you noticed from doing the challenge? (in body, mind, mood, or anything that comes to mind!)

I found myself being more patient in class, especially on days when I felt tired. I also noticed that I felt differently each day, as some classes felt great - while others were a serious challenge.

3. What has been your favorite aspect of this challenge?

I loved when going to the studio became part of my daily routine and I didn't have to think about it. I enjoyed the daily ritual of attending class each day. The last few days sort of snuck up on me during the home stretch. Time flies when you're having fun, right? :)

4. Do you have any advice for folks who may want to do a future challenge?

Just stick to it. Try to mix up the types of classes you attend during the challenge, it'll be better for your body and brain in the long run!

5. Any other thoughts you'd like to share?

Watch out for "yoga brain" during the challenge :) I had to go back to the studio for forgotten article of clothing or mat, on more than one occasion. Thank you to everyone at the studio. It was great to see familiar faces around the studio and to have feedback from teachers.
 

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Student Feature: Mike Grossman

 

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1. How has the challenge been going for you?


The challenge format rescues me from the internal debate of whether to show up or not. Even when my mind tries to talk me out of going.

2. What observations have you noticed from doing the challenge? (in body, mind, mood, or anything that comes to mind!)

Both the challenge and SGY in general do wonders for coping with my often too hyper mind. It has shown me intimacy that is a symbiotic relationship between breath, mind and body. Especially with the breath. Which I take with me wherever I go (mind and body not always.). I feel lighter, more alert, and more kind. I feel like I am taking time out to be both present and good to myself.

3. What has been your favorite aspect of this challenge?

Growing as a person. I love growing and watching others grow. I also love the community at SGY. I feel super safe there. I am inspired & awed by the environment that has been created at SGY.

4. Do you have any advice for folks who may want to do a future challenge?

Go for it! You can always rest out if you have to. After 2-3 years of regular attendance, I dropped off for 4 years. I used this year's challenge as an opportunity to jump start my practice. If I did not commit to the challenge, my return may not have taken root. I am very grateful to be back.

5. Any other thoughts you'd like to share?

There is something magical about completing a challenge. No, I take that back. It is not "magic". It is one of, if not the best, intention setting devices I have ever known.

I have two amazing tales to illuminate my point. In my former yoga life I had completed 60 day challenges twice. The first challenge I did was due to being completely driven to the emotional brink by my dog that went missing. This was my all time favorite dog & friend. I was literally crying myself to sleep and crying to wake everyday. I engaged the challenge and set my intention on getting my Lucy-dog back. Did it mostly to cope with my punishing thoughts. We found Lucy-the-light-of-my-life after 23 days and she was 50 miles away from home! I thought she was gone forever. Thank you, challenge.

Then the next year I had a couple of super close loved ones who had gone down to extreme addiction. Both were solid people that experienced an extraordinary chain of events leading to the most dire situations. That had been going on for a few years. The challenge came up and I told myself "If I could get Lucy back the least I can do is a challenge dedicated to my loved ones in distress." To this day both have been clean for years now. They both got clean shortly (Immediately?) after the challenge. They had no idea I was doing this on their behalf. They were 5150 at the time of the challenge.

As a result of these 2 successful challenge dedications, I am forever grateful to this practice and all the peers and teachers who facilitate my advancement. I never feel judged and that is my goal in life. Not to judge. But to love.

THANK YOU FOREVER SGY!!! I love you too much!!!


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Student Feature: Dave Wagenheim


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1. How has the challenge been going for you?

I set out to do the 30 day challenge just as I was completing my first year of yoga practice. After the 30 went surprisingly well, I continued with the 60 day, and that has allowed me to make some observations that were less obvious to me during the first half.

2. What observations have you noticed from doing the challenge? (in body, mind, mood, or anything that comes to mind!)

I have definitely been feeling some changes and soreness in my body after 40 days of yoga. I am embracing these issues as I feel they present me with opportunities to notice what my yoga practice brings to me physically and mentally. I tend to push myself hard in yoga and since the every day practice has started to cause some physical discomfort, I have reached out to teachers to find ways to remain focused when tired and back off when necessary for a better overall practice.

3. What has been your favorite aspect of this challenge?

I continue to enjoy the class variety opportunities that exist at SGY. This challenge has remained fresh despite coming in every day because I know I can choose classes like Core 26, Vinyasa, and Ashtanga, among others. I think my commitment to yoga during the challenge has provided some advancement in postures I had not seen previously and a better understanding of self care and yoga fitness in general.

4. Do you have any advice for folks who may want to do a future challenge?

Look forward to your own unique experience that may surprise you. Be prepared for advancements and setbacks and keep in mind it can serve as a larger learning experience for you.

5. Any other thoughts you'd like to share?

I am extremely grateful to the SGY community, teachers, and management for providing a place that fulfills me on many levels. I love that there are many classes and teachers to chose from and it is obvious that Jess is always striving to make this studio work well for all practitioners.



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Student Feature: Alyssa Ricken



alyssa


1. How has the challenge been going for you?

The challenge has been incredible and so truly rewarding! I have loved the journey and all that I have experienced from day one until now. I, like many others, am busy with parenting, work, and being wrapped up in day-to-day life. Prior to the challenge I was at a point where these things were taking over and I was neglecting myself. I actually practiced very little prior to this challenge.

2. What observations have you noticed from doing the challenge? (in body, mind, mood, or anything that comes to mind!)

This challenge has been a renewal, a commitment to myself, an opportunity to become healthier. Understanding the importance of taking care of myself, so that I can be stronger and more positive in other areas of my life, is perhaps my biggest take away. I signed up with a goal of 30 days, but that quickly changed to 60. It has been wonderful to have so much support from my family so that I can accomplish this!

3. What has been your favorite aspect of this challenge?

I love Yoga because it's always changing. Each day, each practice, is always different. Some days practices are more challenging, and other days I've found I can push myself a bit further with more ease. Learning to breathe and stay with my breath has translated to my life outside of the studio. I feel more mental clarity and stability. I was just sharing with Jess the other day that I feel like I walk lighter on my feet.

4. Do you have any advice for folks who may want to do a future challenge?


I would definitely recommend doing the challenge to others that are considering it. You are worth it! For me, it has been a lifestyle change. It is something I will continue to do with regularity beyond day 60! I'm grateful that I made the commitment to myself.

5. Any other thoughts you'd like to share?

Each instructor has been wonderful and offers something different. I have loved becoming a part of the community st SGY and honestly it feels a bit like a home away from home. It's nice to be greeted with so many smiling faces each day and I look forward to coming.





Posture of the Month: Plank Pose


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Plank Pose is an arm balancing yoga pose that tones the abdominal muscles while strengthening the arms and spine. Its name comes from the Sanskrit word "kumbhak," which means "breath retention”. In the traditional practice of this pose, you would hold your breath for a brief moment before lowering your body into the low push-up position. Plank is an essential component of Sun Salutations and is often used as a transitional pose, in which the breath is not held. It can also be practiced on its own to build strength and stamina.

Plank Pose tones all of the core muscles of the body, including the abdomen, chest, and low back. It strengthens the arms, wrists, and shoulders, and is often used to prepare the body for more challenging arm balances. Plank also strengthens the muscles surrounding the spine, which improves posture.

There are many variations and modifications for this pose (see back of sheet) – find the one that works best for you, and then watch as your strength and power increase!


POSE TYPE:
Arm Balance; Strengthening

BENEFITS:
• Strengthens the wrists
• Core strengthener
• Chest strengthener
• Leg strengthener
• Elongates back
• Increases respiration and circulation

PREP POSES:
Downward Facing Dog; Table Top

FOLLOW-UP POSES:
Chaturanga Dandasana; Downward Facing Dog; Crow Pose

TIPS:
• Do not allow your hips and butt to sag too low or poke too high – it’s important to keep your body in one straight line.
• Keep your shoulders aligned directly over your wrists.
• The distance between your hands and feet should be the same in both Plank Pose and Downward-Facing Dog. Move back and forth between the two to get a feel for the correct distance.
• Keep the space between your shoulder blades wide while broadening across your collar bones. This action helps to prepare you for deeper arm balances, like Crow Pose.


PLANK

VARIATIONS:
• If you have wrist pain or injury, lower to your forearms.
• If your arms or abdominals are not yet strong enough to support your full body weight, lower your knees to the floor (this is called Half Plank Pose). Be sure to keep your head and spine in a straight line.
• To deepen the pose, try lifting one leg at a time. Hold the lifted leg for five breaths. Then, repeat with the opposite leg
for the same amount of time.

CAUTIONS:
Do not practice the full version of the pose if you have carpal tunnel syndrome – either practice the pose on your knees in Half Plank Pose or on your forearms.

As with all postures, I encourage you to listen to your body and honor where you are mentally, physically and emotionally each day. The pose will be there again tomorrow... practice in such a way that you can be too!

Warmly,
Hollye and the SGY Teaching Team


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“A joy that’s shared is a joy made double.”
~ Proverb



Interested in Teacher Training?

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Our SGY 200 hour Yoga Alliance certified Hot Yoga Teacher Training program starts up again in Fall, 2017. If you’re interested, don’t hesitate to email Jess at sweatyganeshyoga@gmail.com or speak with any of the current teacher trainees about their experiences.

Yoga is a lifelong journey of returning home to ourselves by unlocking our true potential, developing a healthy physical body and skillfull mental habits, and living the rich, meaningful, value-laden existence we all seek. In essence, it is a process of becoming more of who we already are. Join Jess Eldridge and her team for this comprehensive hot yoga teacher training at Sweaty Ganesh Yoga this Fall to deepen your knowledge and understanding of Yoga and to learn to guide others along this path.

This is a collaborative, empowering, group-based training that incorporates classical Yoga teachings, psychology, and neuroscience. It offers a strength-based, breath-focused, mindful, non-dogmatic approach to teaching Yoga. Training includes experiential coursework in:

Asana, pranayama and meditation (postures, breathwork and finding stillness)

Anatomy and physiology

The nervous system, including learning to read and calm your own nervous system as well as facilitate a collective, downregulating nervous system experience for your students

Yoga philosophy

Yoga history, including C26 and vinyasa lineages, classical methods and modern developments

Core 26 and vinyasa teaching methodologies

Class sequencing

Hands-on adjustments

Ethics and power dynamics inherent in the teacher-student relationship

Mindfulness practices

Discovering your own unique, authentic teaching voice


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Training meets over 8 weekends from October 2017 to March 2018, including one weekend retreat in Yachats. This is a Yoga Allianced certified 200 hour teacher training.

Training Schedule (all SGY weekends meet Fridays 4-8pm, Saturdays 8:30-6pm and Sundays 8:30am-6pm):

Oct 6-8
Oct 20-22
Nov 10-12
Dec 8-10
Jan 5-7
Yachats Retreat Jan 26-28
February 9-11
March 2-4

Cost: $2850; $2600 Early Bird pricing through September 1st, 2017
Payment plan options are available.
Email Jess for an application packet and more information!

 
 

Hollye Holbrook

Pose of the Month: Uttanasana & Ardha Uttanasana



Uttanasana-Standing-forward+fold4ddda0ce0b8f7cbe086029df43ed7f27


The Sanskrit word Uttanasana (ooh-tuhn-AHS-uh-nuh) comprises ut, which means “intense,” “powerful,” or “deliberate,” and the verb tan, meaning to “stretch,” “extend,” or “lengthen.” Uttanasana is a stretch of the entire back body, a yogic term that covers the territory from the soles of the feet and up the backs of the legs; spans the lower, middle, and upper back; rises up the neck; and circles over the scalp and back down the forehead, finally ending at the point between the eyebrows. When you fold forward in Uttanasana, you stretch this entire sheath of muscles and connective tissue. According to B.K.S. Iyengar, the many benefits of this asana include slowing down the heartbeat; toning the liver, spleen, and kidneys; and rejuvenating the spinal nerves.

Half Standing Forward Fold – Ardha Uttanasana (ARD-uh ooh-tuhn-AHS-uh-nuh) – is an essential element of Sun Salutations and helps to prepare the body for deeper yoga poses. Ardha Uttanasana stretches and lengthens your hamstrings, calves, and front and back torso. It also strengthens the back and spine, improving posture. Practicing this pose stimulates the abdominal organs and belly, improving digestion. As part of the Sun Salutation sequence, this pose also helps to teach the linking of breath with movement – an action that soothes and calms the mind.


Pose Type:
Standing Forward Fold

Benefits:
• Stretches hamstrings and back
• Alleviates anxiety
• Relieves headaches
• Improves digestion
• Quiets the mind

Contraindications:
• Lower-back injury
• Hamstring tear
• Sciatica
• Glaucoma, detached retina

Preparatory Poses:
Downward Facing Dog; Standing Forward Fold; Head-to-knee Forward Fold

Follow-up Poses:
Standing poses, inversions, or seated forward bends.

Uttanasana Tips & Variations:
• Be sure to fold from the hips, not the waist. To learn this movement, place your hands directly on your front hip bones. Press your hands into your front hip bones and hinge from that spot, keeping your torso long.
• If your torso doesn't touch your thighs, bend your knees so that your lower back can release without your hamstrings pulling on it.
• Place yoga blocks under the hands.
• To increase the stretch in the backs of your legs, lean slightly forward and lift up onto the balls of your feet, pulling your heels a half-inch or so away from the floor.

Ardha Uttanasana Tips:
• Emphasize lengthening the front of your torso, instead of bringing your hands all the way to the floor. Bend your knees as much as you need to, or place your hands on your shins, yoga blocks, a chair, or against the wall to keep this length.
• Extend the crown of your head forward as you reach your tailbone behind you. Work to create as much space between your belly button and tailbone as you can.
• Aim for aligning your ankles, knees, and hips. It’s common to lean back, placing too much weight on the heels.

As with all postures, I encourage you to listen to your body and honor where you are mentally, physically and emotionally each day. The pose will be there again tomorrow...
practice in such a way that you can be too!

Warmly,
Hollye and the SGY Teaching Team


 “Yoga allows you to find an inner peace that is not ruffled and riled by the endless stresses and struggles of life.”
– B.K.S. Iyengar



 

Hollye Holbrook

February News at SGY

  • Foam Rolling Class with Kristen
  • Friends Free Friday
  • Music Class with Alaina
  • Inferno Hot Pilates Class with Karan
  • Annual 30 or 60 Day Challenge continues
    featuring Stormy Carter & Andrea Tison
  • Special Teacher Trainee Classes in March
  • SGY Anniversary Sale
  • SGY Anniversary Party
  • SGY Teacher Training in Fall 2017
  • Pose of the Month: Uttanasana & Ardha Uttanasana



 

Foam Rolling Class with Kristen

 
Sunday, February 5th
9:00-10:00am 
$10 drop-in
 
foam rolling
 
 
Foam Rolling is a myofascial release technique designed to stretch out connective tissue, break up scar tissue in the body, and massage and release tight muscles. It also increases flexibility while decreasing muscle tightness, as well as muscle soreness. Join Kristen for these drop-in classes once per month and see how foam rolling can improve your yoga practice and mobility in daily life!
 
Attend this class, roll everything out, and then take Vinyasa at 11, which will feel amazing afterward!
 
Please bring your own foam roller if you have one. We have 20 available for use while at the studio, and if all of those are taken, you can also purchase a foam roller at the studio.

We hope to add more foam rolling classes on Sunday mornings this month. Check the website for the most up to date details.

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Friends Free Friday

 
Friday, February 10th
Bring a friend for free to every class you attend!

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Music Class


 
Friday, February 24th

6:00pm • Core 26 Class
Led by Alaina

Theme is 90's music!!

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Inferno Hot Pilates Class with Karan

Hot-Pilates

Saturday, February 25th
12:30pm-1:30pm

Many hot yoga studios across the nation now offer a cardiovascular workout class called Inferno Hot Pilates. We are pleased to announce that our beloved Karan was recently certified to teach Inferno Hot Pilates, and we'll be adding this class to our schedule in March! Join us for a free introductory session on Saturday, February 25th, 12:30-1:30pm and experience this challenging, full body, low impact, high intensity workout. This class is performed on your yoga mat in a room heated to 95 degrees and 40% humidity (so it's cooler than the C26 class, but the humidity and the class itself will definitely have you sweating). Hot Pilates strengthens muscles and burns fat without the pounding of a high impact workout. It is designed for all fitness levels, and it's a great compliment to your yoga practice. See us at the front desk with any questions or to sign up in advance! Beginning March 1st, we will offer Inferno Hot Pilates 8-8:45am on Saturdays and 4:30-5:30pm on Thursdays (in place of the current Strength and Conditioning Class).


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Annual 30 or 60 Day Challenge Continues!

Student Feature: Stormy Carter

 

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1. Is this your first 30/60 day challenge ?

I did the challenge last time SGY had it .This is my second 60 day challenge.

2. What made you want to take the challenge this year ?

As always with the new year comes independent self changes for myself, In Numerology 2017 marks an Universal 1 year of this millennium , dedicated to practicing every single day with the challenge.

3. How is the challenge going for you? have you noticed any changes in your life /and or practice since the challenge began ?

The challenge is going really well for me as I am dedicated to myself for my daily practice. I have noticed I am getting up even earlier before yoga, feeling lighter in my body as things have shifted with the new year.

4. What is your favorite thing about the challenge so far ?

Seeing more people at the studios in the mornings when I am able to practice :)

5. Least favorite?

As always not being able to practice at SGY in evenings due to work so I don't get to take all the teachers classes or see some fellow yogis that can practice in evenings.

6. Any advice for those who may be thinking of joining for the last 30 days?

What is holding you back ?! The time is NOW. Be Present. Even if you can't practice at SGY every single day, make time for yoga elsewhere , anywhere!
 

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Student Feature: Andrea Tison

 

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1. Is this your first 30/60 day challenge ?

This is my first 30/60 day challenge!

2. What made you want to take the challenge this year ?

I wanted to do the challenge this year to prove to myself that I could! I thought, "Hmm, I know this would only benefit me. I have the time, I have no excuse!"

3. How is the challenge going for you? have you noticed any changes in your life /and or practice since the challenge began ?

The challenge so far has been surprisingly easy for me. I look forward to stepping into the hot room everyday, knowing it's where I can let go of everything. It's the place where I can forget about any stress that may have come up in the day. I'm also extremely excited to see my body changing! I'm feeling stronger (and starting to gain and feel muscles I never knew I had!)

4. What is your favorite thing about the challenge so far ?

My favorite thing about the challenge so far is noticing the progress in my practice. It really motivates me to continue. I'm having breakthroughs almost daily, like inching my forehead closer to the floor in forward fold!

5. Least favorite?

My least favorite thing about the challenge is just the hour commute to the studio. I live outside of Eugene so driving to and from eats up a little more time than I like. However, I believe making the time to practice improves the quality of the rest of my day so it's definitely worth it!

6. Any advice for those who may be thinking of joining for the last 30 days?

My advice to those thinking of participating in the challenge or are already doing it is just believe that you CAN. If you tell yourself you can do it then you will be able to. Just making a commitment to come to the studio everyday is simple. Then the rest that follows, like seeing the friends you make, and being able to release stress in a toasty sauna, comes easy!

 

 


Special Teacher Trainee Classes in March

yandara-silouettes1_copy

 

Saturday, March 4th, 4pm Core 26 class
Sunday, March 5th, 12:30-2pm Hot Vinyasa Flow class

Our first SGY Hot Yoga Teacher training is drawing to a close the first weekend of March. We are so proud of the 16 new teachers we will be graduating. As part of their training, they will each be co-teaching either a Core 26 or a Vinyasa flow class at SGY that are open to the public. Join us on Saturday, March 4th for a trainee-led, 90 minute Core 26 class at 4pm. The fun continues on Sunday, March 5th with a special trainee-led, 90-minute Hot Vinyasa Flow class at 12:30pm. Come to one or come to both in support of these new amazing teachers and your fellow community members!

_________________________________


SGY Anniversary Sale!

sale


Friday, March 10th

 

8am-8pm

Each year, we honor our studio’s anniversary with huge discounts on packages and retail items! This year, our Anniversary Sale is happening all day on Friday, March 10th, 8am-8pm at the studio. Take advantage of these amazing offers:

Diamond Annual Package - $995 (regular price $1195)

Half off first month of Diamond Auto-Debit and no sign-up fee

50 class card - $445 (regular price $495)

30% off retail (Diamond members receive 40% off)

10% off local retail items (Belle Weather, Brightly Shining Life Bracelets, Fancy Clancy, Xylem, Lotus Leaf Mat Straps, Purify Mat Cleaner)

Come in to see us in person, call us at 541-349-9642, or use online code SGYANNIVERSARY2017 to take advantage of these savings. (Online code applies to the Diamond Annual Package and 50 class card only; Diamond auto-debit purchases require an in-person signature, so come see us at the studio for that!)

_________________________________


SGY Anniversary Party

party-balloons-image

Saturday March 11th
5-8pm

Join us in celebrating the best year yet at SGY! Our teaching staff and overall community has grown tremendously this year. We are almost finished with our first ever in-house teacher training that will graduate 16 new 200 hour Yoga Alliance-certified teachers, and we just wrapped up a phenomenal retreat in Yachats that will be an annual event. 65 of us are currently doing the 30/60 day challenge – our board is entirely full! And we are continuing to grow in response to your wants and needs as a community. Thank you for another incredible year of moving toward stillness, laughter, love, inclusion, and transformation together. We have so much to celebrate!

As in years past, John Griffin will be catering delicious, vegetarian, Indian cuisine for us. Partners and children are cordially invited! Unlike years past when we’ve had a number of speeches and awards that take up most of our time together, this year’s party will offer games, group entertainment, and time spent connecting with your community off your mat. Please let us know if you can make it by RSVPing at the front desk! We hope to see all of you there!





Interested in Teacher Training?

IMG_4570IMG_4564


Our SGY 200 hour Yoga Alliance certified Hot Yoga Teacher Training program starts up again in Fall, 2017. If you’re interested, don’t hesitate to email Jess at sweatyganeshyoga@gmail.com or speak with any of the current teacher trainees about their experiences.

Yoga is a lifelong journey of returning home to ourselves by unlocking our true potential, developing a healthy physical body and skillfull mental habits, and living the rich, meaningful, value-laden existence we all seek. In essence, it is a process of becoming more of who we already are. Join Jess Eldridge and her team for this comprehensive hot yoga teacher training at Sweaty Ganesh Yoga this Fall to deepen your knowledge and understanding of Yoga and to learn to guide others along this path.

This is a collaborative, empowering, group-based training that incorporates classical Yoga teachings, psychology, and neuroscience. It offers a strength-based, breath-focused, mindful, non-dogmatic approach to teaching Yoga. Training includes experiential coursework in:

Asana, pranayama and meditation (postures, breathwork and finding stillness)

Anatomy and physiology

The nervous system, including learning to read and calm your own nervous system as well as facilitate a collective, downregulating nervous system experience for your students

Yoga philosophy

Yoga history, including C26 and vinyasa lineages, classical methods and modern developments

Core 26 and vinyasa teaching methodologies

Class sequencing

Hands-on adjustments

Ethics and power dynamics inherent in the teacher-student relationship

Mindfulness practices

Discovering your own unique, authentic teaching voice


IMG_4496IMG_4571


Training meets over 8 weekends from October 2017 to March 2018, including one weekend retreat in Yachats. This is a Yoga Allianced certified 200 hour teacher training.

Training Schedule (all SGY weekends meet Fridays 4-8pm, Saturdays 8:30-6pm and Sundays 8:30am-6pm):

Oct 6-8
Oct 20-22
Nov 10-12
Dec 8-10
Jan 5-7
Yachats Retreat Jan 26-28
February 9-11
March 2-4

Cost: $2850; $2600 Early Bird pricing through September 1st, 2017
Payment plan options are available.
Email Jess for an application packet and more information!

 

 

Hollye Holbrook

January at SGY

 

  • Guest Teacher Jennilee Toner: Workshops and Classes
  • Annual 30 or 60 Day Challenge
  • Next Level Core26 with Julie
  • Music Class with Jess
  • Foam Rolling Class with Kristen
  • SGY Yoga Retreat
  • Pose of the Month: Tadasana




Guest teacher Jennilee Toner will be at SGY January 6-8 for a variety of workshops and classes!
 
Friday, January 6th, 6-8pm
2 hour Core 26 Smash-up with Music! with Jess and Jennilee


Jennilee8963_copy
 
Saturday, January 7th 1-3pm
The Perfect Chaturanga Workshop with Jennilee
 
Learn the proper mechanics of vinyasa transitions so that your shoulders, wrists, and core are aligned, safe, and stable. Jennilee has a wealth of knowledge about anatomy and yoga, and her workshops are dynamic, experiential and engaging!
$35; $30 for SGY Diamond Members

 
LTD_1756_copy2
 
 Sunday, January 8th, 1-3pm
Arm Balancing Workshop with Jess and Jennilee
 

 Join Jess and Jennilee for an exploration of arm balancing yoga postures. This is an entirely experiential workshop that will involve pranayama, meditation, prep poses, and techniques to work toward a variety of arm balances.
$35; $30 for SGY Diamond Members

_________________________________

Annual 30 or 60 Day Challenge

 

IMG_5183

 

Tuesday, January 10th through Friday, March 10th

The new year is right around the corner, and what better way to step into 2017 than with a commitment to your health and vitality! This challenge is an opportunity to truly see what’s possible for you mentally, physically and emotionally. Those of us who have completed this challenge in the past know that you move beyond your perceived limitations, work through plateaus in your practice, gain more energy and confidence, and start feeling great from the inside out. We also join together as a community for this challenge, which is such an amazing way to build positive group energy and send it out to everyone around us. If you’ve never tried it, 2017 is your year!

You can commit to either a 30 or a 60 day challenge. The 60 day challenge begins on Tuesday, January 10th, and we’re hoping to have a live DJ at the 6pm vinyasa class that night for the kick-off! The 30 day challenge can begin for you anytime between January 10th and February 8th so that we can all finish together on March 10th. You could even sign up for the 30 day challenge and then decide to turn that into 60 when you feel amazing after that first month.

We’ll have a big sign-up poster on our announcement board so that we can all support each other along the way. ALL CLASSES AT SGY COUNT TOWARD THE CHALLENGE! If you happen to miss a day of practice, you can make it up by doing a double on another day. We strongly recommend that you only do this once or twice, as the idea here is to develop a daily practice that is both sustainable and invigorating. Cheers to our upcoming new year and another step toward discovering your most authentic, radiant Self!
 

_________________________________


Next Level Core 26 Series with Julie begins in January!

 

Join Julie for an exploration of the full lineage of 84 postures from which the Core 26 class was created. This series involves additional pranayama techniques, hip openers, arm balances, backward bends, and inversions. If you’re looking to deepen your physical and mental yoga practice, this is an amazing opportunity. Julie used to lead these sessions regularly for experienced practitioners before she gave birth to her beautiful daughter Sylvia, and she is now back for this special 8 session series beginning this January!

Total cost is $100 for all 8 sessions
Scholarships are available for this! Ask Julie for details.
 
Sunday afternoons 1-3pm
Jan 15, 22, Feb 5, 19, 26, March 12, 19, 26

For more information, join Julie on Tuesday December 13th from 6-7pm in the moon room! It is an open session, so please feel free to pop in anytime during that hour to ask her any questions you may have about the series.

 

 
_________________________________

 

Music Class

 
Friday, January 20th
6:00pm • Core 26 Class
Led by Jess
An original music mix DJ Jade Bassix, who is our very own Maressa Surrett!

 

_________________________________

 
Foam Rolling Class with Kristen

 
Sunday, January 22nd
9:30-10:30am 
$10 drop-in
 
foam rolling
 
 
Foam Rolling is a myofascial release technique designed to stretch out connective tissue, break up scar tissue in the body, and massage and release tight muscles. It also increases flexibility while decreasing muscle tightness, as well as muscle soreness. Join Kristen for these drop-in classes once per month and see how foam rolling can improve your yoga practice and mobility in daily life!
 
Attend this class, roll everything out, and then take Vinyasa at 11, which will feel amazing afterward!
 
Please bring your own foam roller if you have one. We have 20 available for use while at the studio, and if all of those are taken, you can also purchase a foam roller at the studio.

 


 

First Annual SGY Yoga Retreat in Yachats

January 27th – January 29th, 2017
 
yachats

Join us for our first annual SGY Yoga Retreat from Friday, January 27th through Sunday, January 29th, 2017. The retreat will take place on the beautiful Oregon Coast at the Yachats Inn, where we will explore moving toward edges in life with grace, ease, and an open heart.  Our asana focus for the weekend will be on backward bending and opening up the thoracic spine just behind the heart center, for the purpose of discovering deeper physical capacity, letting go of mental roadblocks (called samskaras in yoga), removing energy blockages, and reconnecting with our higher sense of self in honor of the new year.

Retreat Schedule:

Friday, January 27th
6:30-8pm Dharma Talk with Jess

Saturday, January 28th
Two morning class options, and a restorative class in the afternoon
10-11:30am Level 1/2 Asana class with Jess and Julie
11:45-1:30pm Level 2/3 Asana class with Jess and Julie
4-5:30pm Restorative Yoga class with Karan

Sunday January 29th
Two morning class options, and a foam rolling class and closing meditation in the afternoon
9-10:30am Level 1/2 Asana class with Jess and Julie
10:45-12:30pm Level 2/3 Asana class with Jess and Julie
1:30-3pm Foam Rolling class with Kristen
3-3:30pm Closing Meditation with Jess

$150 for the entire weekend, or $125 for SGY Diamond members; lodging not included

Please bring your own yoga mat, 2 blocks, a strap, and 2 blankets. You can rent these items for an additional $10, or you can purchase them at the studio for 20% off retail price.

$25 cash only drop-in price for each class for anyone who would like to attend just part of the retreat


 

Pose of the Month

Tadasana (Mountain Pose)

tadasana

It might look like you’re just standing there, but Mountain Pose is an active pose that helps improve posture, balance, and calm focus. Its name comes from the Sanskrit words "tada" ("mountain") and "asana" ("pose"). Tadasana is known as mountain pose because it is said to embody the stability, strength, poise and stillness of a mountain.

Tadasana is the foundational pose for all standing yoga postures and full inversions. It is the pose from which every other standing pose in your practice is born! The alignment, muscle movements, and mindset you learn in Tadasana are applied every time you do a standing yoga pose.

Tadasana provides space in our practice to re-connect with our breath, earth our feet and invite calm and clarity onto our mat and into our mind.

You can practice Mountain Pose many times throughout your normal day: While brushing your teeth, standing in line, etc. Once you have a hang of the correct alignment, you may find yourself standing and sitting straighter throughout your day with reduced back pain and a calmer, clearer mind.


Pose Type:
Standing

Benefits:
• Improves posture
• Cultivates clarity and calm
• Strengthens thighs, knees, and ankles
• Firms abdomen and buttocks
• Relieves sciatica
• Reduces flat feet

Preparatory Poses:
Downward Facing Dog; Standing Forward Fold

Follow-up Poses:
Try to recreate the alignment of Tadasana in all the standing poses :-)

Instruction:
• Stand with the bases of your big toes touching, heels slightly apart (so that your second toes are parallel). Lift and spread your toes and
the balls of your feet, then lay them softly down on the floor. Rock back and forth and side to side. Gradually reduce this swaying to a standstill, with your weight balanced evenly on the feet.
• Firm your thigh muscles and lift the knee caps, without hardening your lower belly. Lift the inner ankles to strengthen the inner arches, then imagine a line of energy all the way up along your inner thighs to your groins, and from there through the core of your torso, neck,  and head, and out through the crown of your head. Turn the upper thighs slightly inward. Lengthen your tailbone toward the floor and lift the pubis toward the navel.
• Press your shoulder blades into your back, then widen them across and release them down your back. Without pushing your lower front  ribs forward, lift the top of your sternum straight toward the ceiling. Widen your collarbones. Hang your arms beside the torso.
• Balance the crown of your head directly over the center of your pelvis, with the underside of your chin parallel to the floor, throat soft,  and the tongue wide and flat on the floor of your mouth. Soften your eyes.

Variations:
• You can improve your balance in this pose by standing with your inner feet slightly apart, about hips width.
• Your arms and hands can be placed in a variety of positions. To learn the correct alignment, keep the palms facing inward. To open the chest and shoulders more, turn your palms forward. To calm your mind and find center and balance, place your palms together in prayer position at your chest (Anjali Mudra).

As with all postures, I encourage you to listen to your body and honor where you are mentally, physically and emotionally each day. The pose will be there again tomorrow...
practice in such a way that you can be too!

Warmly,
Hollye and the SGY Teaching Team


 “You're off to Great Places!
Today is your day!
Your mountain is waiting,
So... get on your way!”
~ Dr. Seuss



 

Hollye Holbrook

Pose of the Month: Savasana (Corpse Pose)



IMG_4636

Aaaah, Savasana. Although it looks easy, Savasana has been called the most difficult asana (pose). It is a fully conscious asana aimed at being awake, yet completely relaxed so you may fully assimilate the benefits of your asana practice.

Hatha Yoga Pradipika—one of the ancient yogic texts—sums up the pose nicely: “Lying flat on the ground with the face upwards, in the manner of a dead body, is Savasana. It removes tiredness and enables the mind (and whole body) to relax.” Chapter 1, Verse 32

When you first start practicing Savasana, it can be a struggle to relax in the pose; you may lie there feeling tense. Or, you might fall asleep. The essence of Savasana is to relax with attention – to remain conscious and alert while still being at ease. It’s normal for the mind to try to resist this deep relaxation. It takes practice and patience to surrender easily.

It is called corpse pose not only because of the position of the body, but also in its ability to prepare us for the ultimate relaxation: death. Being aware of death doesn’t make us morbid and doesn’t need to make us afraid. It can bring about more joy as we choose to live our lives fully, knowing that it will end. Savasana represents surrender to the unknown, the foreign, to the changes that we need in our lives. It asks that we let go of our efforts and simply allow the Divine to work through us.

POSE TYPE:
Restorative

BENEFITS:
• Helps relieve mild depression, high blood pressure headaches, fatigue, and insomnia.
• Calms the nervous system.
• Promotes equanimity in your entire body.
• Helps fatigued muscles relax.

PREPARATORY & FOLLOW-UP POSES:
Savasana should conclude your yoga practice.

VARIATIONS:
• Back injury or discomfort: Do this pose with your knees bent and your feet on the floor, hip-distance apart. Or, bring your feet about as wide as your mat and let your knees fall together in the center of your body (see photo).
• You can do Supta Baddha Konasana as Savasana. It helps your nervous system to place a block as support under each outer thigh (see photo).
• Pregnancy: Raise your head and chest on a bolster.

IMG_4639
IMG_4635

TIPS:
• Rest the arms and hands away from the hips with the palms turned upward.
• Make a comfortable distance between the shoulders and ears.
• Relax the skin of the forehead, eyes, and cheeks down toward the bridge of the nose.
• Deliberately relax the weight of the bones, muscles, organs, fluids, and nerves.
• Explore and receive the feelings and sensations as they come in and out of your awareness.
• Experience what it feels like to relax. And relax a little more.

COMING OUT OF SAVASANA:
• Allow movement to stir throughout the body.
• Bend the knees, placing the feet onto the floor.
• Draw the knees in to the chest, and roll to the right.
• Pause.
• Prepare for what’s next.


Abundance is a process of letting go; that which is empty can receive.
~Bryant H. McGill


Hollye Holbrook

December at the Studio

 

  • Friends for Free Friday
  • Foam Rolling Class with Jess
  • Special Winter Solstice Candlelight Vinyasa Class
    with Hollye and LIVE MUSIC by Chris Brown
  • Music Class with Annette
  • Community Class with Karan
  • Special Aromatherapy Yin Yoga Class with Karlene
  • Ammended Christmas and New Year's Schedule
  • Annual 30 or 60 Day Challenge
  • Guest Teacher Jennilee Toner: Workshops and Classes
  • Next Level Core26 with Julie
  • SGY Yoga Retreat
  • Pose of the Month: Savasana
  • Student of the Month: Chris Brown


 
Friends for Free Friday

Friday, December 9th
All Classes
Bring one friend for free to each class you attend today!

_________________________________


Foam Rolling Class with Jess

 
Sunday, December 11th
9:30-10:30am 
$10 drop-in
 
foam rolling
 
 
Foam Rolling is a myofascial release technique designed to stretch out connective tissue, break up scar tissue in the body, and massage and release tight muscles. It also increases flexibility while decreasing muscle tightness, as well as muscle soreness. Join Kristen for these drop-in classes once per month and see how foam rolling can improve your yoga practice and mobility in daily life!
 
Attend this class, roll everything out, and then take Vinyasa at 11, which will feel amazing afterward!
 
Please bring your own foam roller if you have one. We have 20 available for use while at the studio, and if all of those are taken, you can also purchase a foam roller at the studio.

_________________________________

 

Winter Solstice Candlelight Vinyasa Class with Hollye & LIVE MUSIC by our very own Chris Brown!

 
Wednesday, December 21st
6:00-7:30pm


candles_large
As the days shorten, we welcome the darkness. We honor this time by turning inward, connecting to our heart’s desires, letting go of the things that no longer serve us and planting seeds of intention.

No extra charge for this class.

_________________________________

 

Music Class

 
Friday, December 30th
6:00pm • Core 26 Class
Led by Annette
Sun-Ra Jazz

_________________________________
 

Community Class

 
Sunday, December 18th
1-hour Strength & Conditioning • 12:30 - 1:30pm
Led by Karan
 
Luvable-Logo-trans_black

This month's class will benefit Luvable Dog Rescue, a local organization dedicated to re-homing exceptional, loving dogs who have been rescued from high-kill shelters where they had little chance of being adopted.

All levels of practitioners are welcome to attend this donation-based class.
 
_________________________________
 

Special Aromatherapy Yin Yoga Class
with Karlene

 

Saturday, December 10th
1-3pm
$35 or $30 for SGY Diamond Members

alternative-medicine-aromatherapy-career

Join Karlene in a slow and gentle yin flow, paired with essential oils, offering a deeper opening for the superficial back line of fascia* in the body, which includes hips, lower back, hamstrings, and the backside of the legs. This class will offer a remedy for runners, cyclists, avid yogis, and active people to help relax habitually tight hot spots on the lower body. When we focus on these specific areas of tension, a common tendency is to run away or fidget our way through the hold time. This class will offer you the time and space to lean into those tendencies and tender spots. Through this leaning in, you will transform moments of haste into opportunities to lengthen the body, breath and mind in order to receive the most benefits mentally, physically and emotionally.

*Fascia is the connective tissue network - the three-dimensional spider web of fibrous, gluey proteins that saran wraps our muscles, bones, blood vessels, lymph vessels, nerves and organs together and holds them in place.  Often times, what we experience as tight or inflexible muscles, like the hamstrings, is actually the product of a tight fascial chain that wraps around the hamstrings as well as other muscles in the body.  Loosening the fascial chain increases flexibility, mobility and ease in the body, which is exactly what this yin yoga class is all about!

 _________________________________


ws_holiday_lights_1280x960_copy

Amended Christmas and New Year’s Schedules:

Saturday, December 24th – 9am C26, 11am Vinyasa
Sunday, December 25th – 11am 1-hour C26
Monday, December 26th – no 6:30am class
Saturday, December 31st – classes as usual
Sunday, January 1st – 11am Vinyasa, 4pm C26 (no 6pm class)
Monday, January 2nd – classes resume as usual

_________________________________

Annual 30 or 60 Day Challenge

 

IMG_5183

 

Tuesday, January 10th through Friday, March 10th

The new year is right around the corner, and what better way to step into 2017 than with a commitment to your health and vitality! This challenge is an opportunity to truly see what’s possible for you mentally, physically and emotionally. Those of us who have completed this challenge in the past know that you move beyond your perceived limitations, work through plateaus in your practice, gain more energy and confidence, and start feeling great from the inside out. We also join together as a community for this challenge, which is such an amazing way to build positive group energy and send it out to everyone around us. If you’ve never tried it, 2017 is your year!

You can commit to either a 30 or a 60 day challenge. The 60 day challenge begins on Tuesday, January 10th, and we’re hoping to have a live DJ at the 6pm vinyasa class that night for the kick-off! The 30 day challenge can begin for you anytime between January 10th and February 8th so that we can all finish together on March 10th. You could even sign up for the 30 day challenge and then decide to turn that into 60 when you feel amazing after that first month.

We’ll have a big sign-up poster on our announcement board so that we can all support each other along the way. ALL CLASSES AT SGY COUNT TOWARD THE CHALLENGE! If you happen to miss a day of practice, you can make it up by doing a double on another day. We strongly recommend that you only do this once or twice, as the idea here is to develop a daily practice that is both sustainable and invigorating. Cheers to our upcoming new year and another step toward discovering your most authentic, radiant Self!
 

_________________________________

Guest teacher Jennilee Toner will be at SGY January 6-8 for a variety of workshops and classes!

 
Friday, January 6th, 6-8pm
2 hour Core 26 Smash-up with Music! with Jess and Jennilee


Jennilee8963_copy
 
Saturday, January 7th 1-3pm
The Perfect Chaturanga Workshop with Jennilee
 
Learn the proper mechanics of vinyasa transitions so that your shoulders, wrists, and core are aligned, safe, and stable. Jennilee has a wealth of knowledge about anatomy and yoga, and her workshops are dynamic, experiential and engaging!
$35; $30 for SGY Diamond Members

 
LTD_1756_copy2
 
 Sunday, January 8th, 1-3pm
Arm Balancing Workshop with Jess and Jennilee
 

 Join Jess and Jennilee for an exploration of arm balancing yoga postures. This is an entirely experiential workshop that will involve pranayama, meditation, prep poses, and techniques to work toward a variety of arm balances.
$35; $30 for SGY Diamond Members

_________________________________

Next Level Core 26 Series with Julie begins in January!

 

Join Julie for an exploration of the full lineage of 84 postures from which the Core 26 class was created. This series involves additional pranayama techniques, hip openers, arm balances, backward bends, and inversions. If you’re looking to deepen your physical and mental yoga practice, this is an amazing opportunity. Julie used to lead these sessions regularly for experienced practitioners before she gave birth to her beautiful daughter Sylvia, and she is now back for this special 8 session series beginning this January!

Total cost is $100 for all 8 sessions
Scholarships are available for this! Ask Julie for details.
 
Sunday afternoons 1-3pm
Jan 15, 22, Feb 5, 19, 26, March 12, 19, 26

For more information, join Julie on Tuesday December 13th from 6-7pm in the moon room! It is an open session, so please feel free to pop in anytime during that hour to ask her any questions you may have about the series.

 

 

First Annual SGY Yoga Retreat in Yachats

January 27th – January 29th, 2017
 
yachats

Join us for our first annual SGY Yoga Retreat from Friday, January 27th through Sunday, January 29th, 2017. The retreat will take place on the beautiful Oregon Coast at the Yachats Inn, where we will explore moving toward edges in life with grace, ease, and an open heart.  Our asana focus for the weekend will be on backward bending and opening up the thoracic spine just behind the heart center, for the purpose of discovering deeper physical capacity, letting go of mental roadblocks (called samskaras in yoga), removing energy blockages, and reconnecting with our higher sense of self in honor of the new year.

Retreat Schedule:

Friday, January 27th
6:30-8pm Dharma Talk with Jess

Saturday, January 28th
Two morning class options, and a restorative class in the afternoon
10-11:30am Level 1/2 Asana class with Jess and Julie
11:45-1:30pm Level 2/3 Asana class with Jess and Julie
4-5:30pm Restorative Yoga class with Karan

Sunday January 29th
Two morning class options, and a foam rolling class and closing meditation in the afternoon
9-10:30am Level 1/2 Asana class with Jess and Julie
10:45-12:30pm Level 2/3 Asana class with Jess and Julie
1:30-3pm Foam Rolling class with Kristen
3-3:30pm Closing Meditation with Jess

$150 for the entire weekend, or $125 for SGY Diamond members; lodging not included

Please bring your own yoga mat, 2 blocks, a strap, and 2 blankets. You can rent these items for an additional $10, or you can purchase them at the studio for 20% off retail price.

$25 cash only drop-in price for each class for anyone who would like to attend just part of the retreat


 

Pose of the Month

Savasana

IMG_4636

Aaaah, Savasana. Although it looks easy, Savasana has been called the most difficult asana (pose). It is a fully conscious asana aimed at being awake, yet completely relaxed so you may fully assimilate the benefits of your asana practice.

Hatha Yoga Pradipika—one of the ancient yogic texts—sums up the pose nicely: “Lying flat on the ground with the face upwards, in the manner of a dead body, is Savasana. It removes tiredness and enables the mind (and whole body) to relax.” Chapter 1, Verse 32

When you first start practicing Savasana, it can be a struggle to relax in the pose; you may lie there feeling tense. Or, you might fall asleep. The essence of Savasana is to relax with attention – to remain conscious and alert while still being at ease. It’s normal for the mind to try to resist this deep relaxation. It takes practice and patience to surrender easily.

It is called corpse pose not only because of the position of the body, but also in its ability to prepare us for the ultimate relaxation: death. Being aware of death doesn’t make us morbid and doesn’t need to make us afraid. It can bring about more joy as we choose to live our lives fully, knowing that it will end. Savasana represents surrender to the unknown, the foreign, to the changes that we need in our lives. It asks that we let go of our efforts and simply allow the Divine to work through us.

POSE TYPE:
Restorative

BENEFITS:
• Helps relieve mild depression, high blood pressure headaches, fatigue, and insomnia.
• Calms the nervous system.
• Promotes equanimity in your entire body.
• Helps fatigued muscles relax.

PREPARATORY & FOLLOW-UP POSES:
Savasana should conclude your yoga practice.

VARIATIONS:
• Back injury or discomfort: Do this pose with your knees bent and your feet on the floor, hip-distance apart. Or, bring your feet about as wide as your mat and let your knees fall together in the center of your body (see photo).
• You can do Supta Baddha Konasana as Savasana. It helps your nervous system to place a block as support under each outer thigh (see photo).
• Pregnancy: Raise your head and chest on a bolster.

IMG_4639
IMG_4635

TIPS:
• Rest the arms and hands away from the hips with the palms turned upward.
• Make a comfortable distance between the shoulders and ears.
• Relax the skin of the forehead, eyes, and cheeks down toward the bridge of the nose.
• Deliberately relax the weight of the bones, muscles, organs, fluids, and nerves.
• Explore and receive the feelings and sensations as they come in and out of your awareness.
• Experience what it feels like to relax. And relax a little more.

COMING OUT OF SAVASANA:
• Allow movement to stir throughout the body.
• Bend the knees, placing the feet onto the floor.
• Draw the knees in to the chest, and roll to the right.
• Pause.
• Prepare for what’s next.


Abundance is a process of letting go; that which is empty can receive.
~Bryant H. McGill


 

Student of the Month

 
Chris Brown

music
 
My introduction to yoga was through music. Several years ago I attended music school at Berklee College of Music in Boston, MA. After leaving school I traveled around the country playing and writing music everywhere. But it was coming back home to Pennsylvania where my discovery of yoga first happened. I was playing music on the corner of a windy street in my hometown of State college, PA one weekend night. The energy was incredible! Playing the guitar and singing has always been one the of the easiest ways to open my heart fully connecting to my most authentic self. It’s also given me a beautiful way to connect with others. That night was no different. There was a crowd of people circled around me dancing, singing, laughing, and existing, all of us awake, open to what that moment held. An owner of a local yoga studio happened to walk by as all the commotion was unfolding, and proceeded to start dancing herself. After I finished singing the song, she came right up to me, told me I had beautiful energy, and asked me if I wanted to play and sing at her yoga studio while she taught. I told her I would love to and ended up doing this on and off for a couple years in exchange for free yoga. That was 5 years ago or so.

DSC_2937

Anyhow, I drifted away from yoga for a few years while I continued to travel. After many stops along the way, I ended up in Eugene in January of this year. I came to SGY back in August setting different intentions about what yoga would be for me. I come from a long history of athletics. I was a nationally competitive runner in high school, and for a brief time in college at Penn State University. Since leaving college I’ve completed a few marathons, and an ultra-marathon as well. Now at 29 though, my body hurts a lot. I’m seeing how the choices I made to constantly push through pain have affected me. Practicing yoga this time around is about restoration, healing, and training wisely. It’s funny though, as much as yoga is a physical practice (and it’s working wonders for my body!), for me that’s not the point of it. It just happens to be another benefit. Maybe, I’m just in a different place in my life from the last time I practiced, but this time yoga is a major piece in the puzzle of healing my mind, and one of the ultimate forms of self-care. I’m learning about patience, self-compassion, right effort, being ok not being perfect, or the best, living from my heart not my head, and separating myself from my thoughts! I’m seeing how these lessons spillover from my practice of yoga to the rest of my life. I feel incredibly lucky to have met so many wonderful people at SGY in my brief time practicing there. It’s been an awesome place to develop a community in Eugene, and truly feels like coming home. Thank you to all of you for your practice, and I look forward to sharing the studio with you soon!
 
 

Hollye Holbrook

November News @ SGY

 

  • Friends for Free Friday
  • Foam Rolling Class with Kristen
  • Music Classes (2 this month!) with Daniel and Jocelyn
  • Community Class with Julie
  • Yoga Fundamentals Class with Ashley
  • Unlocking Bandahs Workshop with Jess and Julie
  • Ammended Thanksgiving Weekend Schedule
  • Black Friday Sale
  • SGY Yoga Retreat
  • Pose of the Month: Ustrasana (Camel Pose)


 
Friends for Free Friday

 

Friday, November 11th
All Classes
Bring one friend for free to each class you attend today!

_________________________________


Foam Rolling Class with Kristen

 
Sunday, November 6th
9:30-10:30am 
$10 drop-in
 
foam rolling
 
Foam Rolling is a myofascial release technique designed to stretch out connective tissue, break up scar tissue in the body, and massage and release tight muscles. It also increases flexibility while decreasing muscle tightness, as well as muscle soreness. Join Kristen for these drop-in classes once per month and see how foam rolling can improve your yoga practice and mobility in daily life!

Attend this class, roll everything out, and then take Vinyasa at 11, which will feel amazing afterward!

Please bring your own foam roller if you have one. We have 20 available for use while at the studio, and if all of those are taken, you can also purchase a foam roller at the studio.
 

_________________________________


Music Classes

 
Friday, November 18th
6:00pm • Core 26 Class
Led by Daniel
Chet Faker-inspired!

Friday, November 25th
4:00pm • Core 26 Class
Led by Jocelyn
DJ Dragonfly Music Mix!
 
_________________________________
 

Community Class

 
Sunday, November 27th
1-hour C26 Class • 12:30 - 1:30pm
Led by Julie
 
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This month's class will benefit the National Alopecia Areata Foundation, a non profit organization dedicated to providing information about alopecia areata. Alopecia areata is a common autoimmune skin disease, causing hair loss on the scalp, face and sometimes on other areas of the body. In fact, it affects as many as 6.8 million people in the U.S. with a lifetime risk of 2.1%.

All levels of practitioners are welcome to attend this donation-based class.
 
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Yoga Fundamentals Class

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Join Ashley on Tuesday nights from 6-7:15pm in the Moon Room for Yoga Fundamentals, a class designed for beginners who would like to learn more about their bodies and how to get the most out of their yoga practice. Often times, when new folks sign up for class, they have questions about the practice and how it fits with their particular set of injuries, history, and life experiences. This class is designed to address exactly that! Yoga Fundamentals is a 4-part series that repeats each month, and anyone is welcome to drop in any point in the series. The first three classes focus on Mental Training, Breath Training, and Movement Training, and the final class of each month will be an Open Posture Clinic. Even if you are a seasoned practitioner, you might consider attending the Open Posture Clinic, as this is an opportunity to ask any individual questions you have about your body or particular yoga postures with which you are having difficulty. This class is included with any package or membership you purchase at SGY, including the introductory offer.

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Unlocking Bandhas Workshop

Saturday, November 12th
1-3pm
with Jess and Julie
$35 Regular price, $30 SGY Diamond Members

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If you've ever heard your yoga teacher say, "lift your pelvic floor" he/she was probably referring to a bandha.  Bandhas are energy locks in your body that assist you in channeling energy into your yoga postures, regulating your internal systems, developing breathing practices, and building mental concentration. Understanding the bandhas and knowing how to work with them in class are key elements in deepening your yoga practice. Join us for a detailed, hands-on exploration of these energy locks and how you can start to apply them.  
 
WE RECOMMEND NOT EATING FOR AT LEAST 2 HOURS PRIOR TO THIS WORKSHOP 
 
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Amended Thanksgiving Weekend Schedule


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Thursday, November 25th (Thanksgiving Day)
9-10:15am Vinyasa

Friday, November 26th
9am Vinyasa • 12pm 1 hr C26 • 4pm C26 Music Class

Saturday and Sunday
Classes as usual!

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Black Friday Sale


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Friday, November 25 – Monday, November 28th

• 10% off yoga packages and gift cards

• Set-up fee waived and half off the first month for NEW diamond memberships

• 20% off ALL retail items! – Diamond members get 30% off all non-local retail items

• Online sales use the code THANKSGIVING2016


 

First Annual SGY Yoga Retreat in Yachats

January 27th – January 29th, 2017
 
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Join us for our first annual SGY Yoga Retreat from Friday, January 27th through Sunday, January 29th, 2017. The retreat will take place on the beautiful Oregon Coast at the Yachats Inn, where we will explore moving toward edges in life with grace, ease, and an open heart.  Our asana focus for the weekend will be on backward bending and opening up the thoracic spine just behind the heart center, for the purpose of discovering deeper physical capacity, letting go of mental roadblocks (called samskaras in yoga), removing energy blockages, and reconnecting with our higher sense of self in honor of the new year.

Retreat Schedule:

Friday, January 27th
6:30-8pm Dharma Talk with Jess

Saturday, January 28th 
10-11:30am Level 1/2 Asana class with Jess and Julie
11:45-1:30pm Level 2/3 Asana class with Jess and Julie
4-5:30pm Restorative Yoga class with Karan

Sunday January 29th
9-10:30am Level 1/2 Asana class with Jess and Julie
10:45-12:30pm Level 2/3 Asana class with Jess and Julie
1:30-3pm Foam Rolling class with Kristen
3-3:30pm Closing Meditation with Jess

$150 for the entire weekend, or $125 for SGY Diamond members; lodging not included

Please bring your own yoga mat, 2 blocks, a strap, and 2 blankets. You can rent these items for an additional $10, or you can purchase them at the studio for 20% off retail price.

$25 cash only drop-in price for each class for anyone who would like to attend just part of the retreat


 

Pose of the Month

Ustrasana (Camel Pose)

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Camels represent fortitude and determination. They teach us to stay the course and trust in the outcome. Camels seem to have the gift of accomplishing the impossible, and when we bring our bodies into the pose of the camel, we awaken that same gift inside of us. With consistent practice, we will find the source of strength that will sustain us even in the sometimes harsh climates of our lives.

Ustrasana brings us out of our daily habitual posture of rounding the back and hunching over. It stimulates and balances both the fourth and fifth chakras, located at the heart and throat centers, respectively. In many practitioners, the heart and throat centers are often closed off and protected, as evidenced by slouching, lowered chins, and poor posture. Ustrasana can sometimes stir up emotions in the practitioner more than other poses.

Ustrasana brings us into a posture of opening the front body as well as elongating the spine. It can be a very difficult posture and it is a challenge to do without overarching in the low back, which causes compression and pain in the lower spine. In order to prevent that compression and discomfort, it is important to find a long arc of extension from the sacrum to the crown of the head. I like to think of it like the arc of a candy cane – the heart center going up up up, and then going back. In Ustrasana, our legs are grounded so the extension and expansion is more focused on the thoracic spine (middle/upper) and cervical spine (neck).


Pose Type:
backbend

Benefits:
• Stretches the entire front of the body, the ankles, thighs and groins, abdomen and chest, and throat
• Stretches the deep hip flexors (psoas)
• Strengthens back muscles
• Improves posture
• Stimulates the organs of the abdomen and neck

Preparatory poses: cobra; upward facing dog; locust; bridge, hero, reclined hero, wheel; supine wheel

Follow-up poses: staff; hero; wheel; supine wheel; bridge; shoulder stand; headstand

Tips:
• When practicing backbends, it is crucial to create length between your vertebrae, being careful not to collapse or crunch into the pose. Keep your pelvis stable as you lift and lengthen your sternum toward the sky.
• Take the pose slowly, only going as deep as your body will allow without pain.
• Avoid pinching the shoulders together, tensing the neck.
• Avoid crunching the lower back by squeezing the butt, pushing the knees wider than hip-width apart, or pooching the belly.

Variations:
• If it is difficult for you to touch your hands to your feet, tuck your toes to elevate your heels.
• If it is still difficult to reach your feet, bring your hands to your low back/sacrum for support or place your hands on yoga blocks positioned outside of each foot.
• To deepen the pose, squeeze a block between your thighs.
• You can go deeper into this posture by bringing your hands up over your head and reaching for your toes, letting your head rest between your feet.

Cautions:
• High or low blood pressure
• Migraine
• Serious low back or neck injury

 
"If your compassion does not include yourself, it is incomplete"

~ Jack Kornfield




Hollye Holbrook

Pose of the Month: Ustrasana (Camel Pose)

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Camels represent fortitude and determination. They teach us to stay the course and trust in the outcome. Camels seem to have the gift of accomplishing the impossible, and when we bring our bodies into the pose of the camel, we awaken that same gift inside of us. With consistent practice, we will find the source of strength that will sustain us even in the sometimes harsh climates of our lives.

Ustrasana brings us out of our daily habitual posture of rounding the back and hunching over. It stimulates and balances both the fourth and fifth chakras, located at the heart and throat centers, respectively. In many practitioners, the heart and throat centers are often closed off and protected, as evidenced by slouching, lowered chins, and poor posture. Ustrasana can sometimes stir up emotions in the practitioner more than other poses.

Ustrasana brings us into a posture of opening the front body as well as elongating the spine. It can be a very difficult posture and it is a challenge to do without overarching in the low back, which causes compression and pain in the lower spine. In order to prevent that compression and discomfort, it is important to find a long arc of extension from the sacrum to the crown of the head. I like to think of it like the arc of a candy cane – the heart center going up up up, and then going back. In Ustrasana, our legs are grounded so the extension and expansion is more focused on the thoracic spine (middle/upper) and cervical spine (neck).


Pose Type:
backbend

Benefits:
• Stretches the entire front of the body, the ankles, thighs and groins, abdomen and chest, and throat
• Stretches the deep hip flexors (psoas)
• Strengthens back muscles
• Improves posture
• Stimulates the organs of the abdomen and neck

Preparatory poses: cobra; upward facing dog; locust; bridge, hero, reclined hero, wheel; supine wheel

Follow-up poses: staff; hero; wheel; supine wheel; bridge; shoulder stand; headstand

Tips:
• When practicing backbends, it is crucial to create length between your vertebrae, being careful not to collapse or crunch into the pose. Keep your pelvis stable as you lift and lengthen your sternum toward the sky.
• Take the pose slowly, only going as deep as your body will allow without pain.
• Avoid pinching the shoulders together, tensing the neck.
• Avoid crunching the lower back by squeezing the butt, pushing the knees wider than hip-width apart, or pooching the belly.

Variations:
• If it is difficult for you to touch your hands to your feet, tuck your toes to elevate your heels.
• If it is still difficult to reach your feet, bring your hands to your low back/sacrum for support or place your hands on yoga blocks positioned outside of each foot.
• To deepen the pose, squeeze a block between your thighs.
• You can go deeper into this posture by bringing your hands up over your head and reaching for your toes, letting your head rest between your feet.

Cautions:
• High or low blood pressure
• Migraine
• Serious low back or neck injury


"If your compassion does not include yourself, it is incomplete"

~ Jack Kornfield

Jess

Diversity and Inclusion at SGY

Dear Beloved SGY Community,

In the wake of the recent election, I feel compelled to write to all of you to express what is in my heart and the hearts of many of you who have taken the time to share openly in the last week.  Regardless of your personal political beliefs, our country is severely divided right now, and many of us are fearful of what will happen to our rights, our values, and our day-to-day lives in this climate.  I believe in some ways where we stand as a nation at this time is an accurate reflection of the lack of progress we have made together toward social justice.  At the same time, it is the squeaky wheel that gets the grease and this wheel is now squeakier than ever, meaning that we are also poised to respond accordingly and to unite in listening to one another, seeing one another as unique, beautiful human beings, and standing up for our collective humanity.

I would like to acknowledge that I speak to you from a position of privilege as a White person.  This privilege allows me to commune with people of my own race anytime I want, especially in Eugene.  It means I don’t need to worry about doing something human like coming late to a meeting and wondering if people think that this is a reflection of my race.  It means my credibility is not immediately questioned because of the color of my skin.  It allows me to walk down the street without fear of being mistaken for a terrorist.  It allows me to write this email and to be taken seriously.  We don’t often acknowledge or think about the ways in which privilege operates in our lives and our blindness to this makes us part of the problem rather than the solution.  My point in putting this out there is to say, there is inherent power in privilege, and it doesn’t matter that the privileged may not have asked for such power.  With that power comes great responsibility to speak up against injustice, to act out against injustice, and to build a community where we can do that together.

I also want to acknowledge that I self-identify as a woman.  Compared to those who identify as men in our society or those who are seen as men, this is an underprivileged position.  Like all women, I have encountered misogyny, sexism, verbal aggression, emotional abuse, and physical threats to my safety as a result of my gender identity.  At times I have been brushed aside and have had to fight for respect in my role as a woman business owner.  Even in the field of Yoga, which is mostly women-dominated, men tend to be the figureheads and the spokespeople we know and trust, which is a reflection of the larger culture in which we exist.  I am moved to inspire women to find their voices, acknowledge their gifts, live in their hearts, and embody their strengths without giving their power away to those around them who may have more culturally conditioned power or privilege.  Many of you may recall that when I purchased this studio 4 years ago I changed the name in part because I wanted to expand our class offerings, but also in part because Bikram Choudry had been formally accused of rape and sexual assault, with several court cases pending.  As a woman and as a proponent of social justice I could not be in integrity with my personal values and the values of Yoga and also keep Bikram’s name on my studio doors. 

Our president elect is someone who has openly taken advantage of his power and privilege as a White person and as a man in ways that are oppressive, demeaning, condemning, minimizing, and dishonest.  This is not unlike the claims that have surfaced in the last several years about Bikram Choudry, except that the power handed to the President elect is far greater than that given to a Yoga guru in the United States.  In the name of social justice and as someone in a position of power in our local community, I am committed to providing a safe and inclusive studio space that upholds the values of Yoga: a space where diversity is promoted and welcomed, a space where sexual orientation, religion, gender identity, racial identity, cultural identity, and life experiences are acknowledged and validated, and a space where inclusivity is not just an aspirational value but a practiced value.  It is our differences that make us each unique beings of light, and together that light is so much more vibrant and complex than any one of us on our own. 

Inclusivity does not mean brushing aside the differences between us or saying that we are all the same.  We are not all the same, and that is profoundly important as it creates the foundation for deep connection, education, and transformation.  Simultaneously, we are all human beings on this planet, and according to Yoga, our higher purpose is to reconnect with our true nature.  That is a deeply spiritual place of love and belonging that resides within each of us – a space we were born into and which has been masked by social and cultural conditioning.  For me, this is also a piece of what it means to be inclusive.  In everyone who walks through the doors of SGY, I see the innate capacity for love and belonging.  All of our teachers share this value and this commitment to you.  This energy pervades the studio and makes us who we are as a community.

I am eternally grateful to each of you for sharing your uniqueness, your voice, your vulnerability, and your light with the SGY community.  SGY continues to grow and in our growth I am committed to encouraging and promoting diversity, educating and uniting our community against injustice, and providing a safe and inclusive space for everyone.  There is much more to be said and done in our political climate right now, and change begins within ourselves and within our communities.  Let us live the values we share and let us help shape the world around us.


With love and gratitude,
Jess

Hollye Holbrook

Pose of the Month: Vrksasana (Tree Pose)



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The name Vrksasana comes from the Sanskrit word vriksa or vriksha meaning "tree”. Vrksasana is both a balancing pose and, secondarily, a hip opener. It also contains elements of movement that ascend while others remain rooted into the ground.

In Tree Pose, it helps to imagine that your body is centered on an invisible plumb line dropping from the crown of your head, through the middle of your torso and pelvis, and straight into the ground beneath you. You want to remain centered around that plumb line even though you’re on only one leg. To do this, strengthen the trunk of the tree—your core—and firm your standing leg by hugging the muscles of your inner thigh in toward your midline. Your standing leg is like the roots of your tree, and your stable pelvis carries energy from your roots up into the spine and torso, creating a strong trunk. Your arms reach up and out like branches expanding into the sky.

In yoga, there is a principle called satya (the practice of truthfulness) that teaches yogis to think, speak and act in alignment with what is true. Because it’s a challenging balancing pose, Tree Pose offers an opportunity to practice this principle by aligning yourself with the truth in your own body.

Pose Type:
standing pose

Benefits:
• Strengthens thighs, calves, ankles, and spine
• Stretches the groins and inner thighs, chest and shoulders
• Improves sense of balance
• Improves concentration
• Relieves sciatica and reduces flat feet

Preparatory poses: butterfly; triangle pose; warrior II

Follow-up poses: standing poses

Tips:
• Work the pose from the ground up. Balance your weight evenly across your standing foot. Then, find balance and strength in the shin, calf, and thigh of your standing leg. Find alignment in your hips, tailbone, pelvis, and belly; and then in your collarbones, shoulder blades, arms, and neck.
• You can put a hand on a nearby wall or stand near a wall in case you lose your balance.
• Place your lifted foot lower on your standing leg. It’s fine to put your foot on your inner calf or even at your ankle, with your toes resting on the ground.
• Soften your face. If you are biting your lips or gripping your jaw, soften and let go.
• It’s OK to fall! This is the practice: try, fall, and try again. See whether you can keep trying without sinkinginto frustration. Try to have fun!

Variations:
• You can challenge your balance by practicing this pose with your eyes closed. Learn to balance without any reference to the outer environment.
• Stretch your arms straight up toward the ceiling, parallel to each other, palms facing, or touch the palms together forming an inverted V with the arms.

Cautions:
• Do not practice this pose if you have a recent or chronic knee or hip injury.
• Due to the balancing nature of this pose, do not practice Half Lotus Tree Pose if you are currentlyexperiencing headaches, insomnia, low blood pressure, or if you are lightheaded and/or dizzy.


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