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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.


Hollye Holbrook

October at the Studio

  • Friends for Free Friday
  • Foam Rolling Class with Kristen
  • Free Your Hips Workshop with Jess and Karlene
  • Music Class
  • Community Class
  • CommUNITY Yoga Celebration
  • Yoga Fundamentals Class with Ashley
  • Unlocking Bandahs Workshop with Jess and Julie
  • SGY Yoga Retreat
  • Pose of the Month: Vkrsasana (Tree Pose)
  • Teacher Feature: Hollye Holbrook


 
Friends for Free Friday

 

Friday, October 14th
All Classes
Bring one friend for free to each class you attend today!

_________________________________


Foam Rolling Class with Kristen

 
Sunday, October 16th
9-10am 
$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.
 

_________________________________

Free Your Hips and the Rest Will Follow: Hip Opening Workshop for all Levels

IMG_5021

 
with Jess and Karlene
Saturday, October 22nd, 1-3pm
$35 regular price, $30 SGY Diamond Members
 
Join us for a hip opening exploration like no other. All practitioners welcome! We will combine meditation, pranayama, myofascial release, and asana tools from vinyasa, yin and restorative yoga to increase mobility in the hip joints, legs, and lower back. Come prepared to learn, practice, and ask any individual questions you might have. Register online or in person at the studio. Space is limited!!

_________________________________

Music Class

 
Friday, October 28th
6:00pm Core 26 Class
Led by Benjamin
Halloween Monster Mash!
 
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Community Class

 
Sunday, October 30th
1-hour C26 Class
12:30 - 1:30pm
Led by Jocelyn
 
wcc logo white no bug
 

This month's class will benefit the Whiteaker Community Council, who works to make the neighborhood safer and more enjoyable for the community.

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

CommUNITY Yoga Celebration

Saturday, October 15th
12-5pm
Unitarian Universalist Church (1685 W 13th Ave)
$5-25 sliding scale ticket price
 
Screen Shot 2016-10-04 at 7.31.56 AM
 
Join us for our very first CommUNITY Yoga Celebration, organized by most of the yoga studios in Eugene! Enjoy an afternoon of meditation, kirtan, chanting, and 3 different yoga classes appropriate for all ages, bodies, and levels of experience. We will also have local food vendors on site with samples, and raffle prizes from each of the participating studios (Balanced Hot Yoga, Eugene Yoga, Gather Together Yoga, Everyday People Yoga, Eugene School of Yoga, Hard Core Yoga, and SGY). All profits benefit ShelterCare. Space is limited so we recommend buying your tickets in advance at SGY! $5-25 sliding scale ticket price.
 
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New Yoga Fundamentals Class begins in November!

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Starting November 1st, 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.

 _________________________________


Unlocking Bandhas Workshop

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

banda workshop (480x640)


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 

 



SGY Yoga Retreat

 

yachats


Mark your calendars for our very first SGY Yoga Retreat in Yachats next year, from Friday January 27th through Sunday, January 29th. This retreat includes a dharma talk, active asana classes focused on backward bending, restorative yoga class, foam rolling class, and meditation, all with the backdrop of the beautiful Oregon coast. Stay tuned for more details next month!



Pose of the Month

Vrksasana (Tree Pose)

img

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.


 

Teacher Feature


Hollye Holbrook


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Hello wonderful SGY community! It is an honor to be featured in the Teacher Feature this month.

I grew up in the forests outside of Cottage Grove, went to school at Oregon State University (I know, I know to all the Duck fans), played professional basketball in Guatemala, moved to New York City for two years and began a career in Graphic Design, moved to Los Angeles for eight years and continued my career while teaching sewing and falling in love with yoga, spent over 600 hours training with master yoga teacher Annie Carpenter, and finally moved back to my favorite place (Oregon!) in July of 2015. I currently work as a full time Graphic Designer here in Eugene, go hiking as often as possible and am so very grateful to teach yoga here at SGY.

While living in Los Angeles, I went to my first yoga class simply to explore something new and to aid in my physical fitness. Since then, it has grown to mean much, much, much more to me. In the first few months of a once-per-week practice, I always left class feeling grounded, centered, stronger in mind, body and spirit, and with a general feeling of peace and wellness. The days I went to yoga class were always good days. I soon was hooked. I wanted to learn more. My once-per-week class became an almost-daily class. And eventually, a seed was planted for the possibility of me teaching yoga. My gut said “Yes!”.

Through practicing yoga (then and now) I feel more mindful, more conscious and compassionate, centered and balanced, more limber in body and mind, empowered, less fearful and more confident. I live with more intention and presence both on and off my mat. I feel connected to something greater, connected to community, more connected to myself, and able to put a more authentic expression of myself into the world.

The benefits and wellness that come from moving our bodies, cultivating mindfulness, exploring our truths from one day to the next and continuing on the path are incomparable. I think that one wonderful aspect of yoga is how accessible it is to people of all shapes and sizes; on sleepy days and energetic days; on good days and bad days; both day and night. As we grow, change, age, change again, and continually travel through life, yoga is now. The form it takes may change. The reason we do it may change. The way it changes us may change. But, it is now.

I am so very honored to be a part of the community at Sweaty Ganesh Yoga. Thank YOU for making this an authentic, wholehearted and welcoming community.

Love Loudly. You Are Beautiful.

— Hollye Holbrook

“The success of Yoga does not lie in the ability to perform postures but in how it positively changes the way we live our life and our relationships.” — T.K.V. Desikachar


Jess

SGY September 2016 Newsletter

September at SGY


Contents:
  • Welcome Fall Message from Jess
  • New Fall Class Schedule
  • Pranayama Tools for the Nervous System Workshop
  • Music Class
  • Community Class
  • Back to School Sale!
  • Free Your Hips Workshop


Dear SGY Yogis and Yoginis,

Fall is upon us, and we are gearing up for all kinds of exciting events, classes, and happenings at the studio!  Our new Fall schedule begins September 30th, as does our very first SGY Hot Yoga Teacher Training.  As part of this training, we will be offering public workshops each Saturday of training on a variety of topics from hip opening to preventing vinyasa injuries to handstanding.  Our first workshop on Pranayama Tools for Nervous System Regulation is happening on Saturday, October 1st.  See below for more details.  I am also beyond excited to announce that all yoga studio owners in Eugene have been working together for the better part of a year organizing a community wide yoga event to take place on Saturday, October 15th.  Stay tuned for more details about this event.  Tickets will be available for purchase at the studio, and we are also in need of volunteers for this event. If you're interested, please come talk with me!

Regarding our Fall Schedule, there are a few noteworthy changes this year.  First, we are eliminating the C26+ class.  Based on many of your requests, we will replace it with one more evening vinyasa class on Wednesdays from 6-7:15pm, which Hollye and Ashley will alternate teaching.  The Thursday 4:30pm Strength and Conditioning class will remain non-heated, but it will take place in the sun room to allow more space for many of the activities in that class, which involve exercise balls, balance boards, and "across the floor" functional fitness exercises!  We will be adding back Tuesday 4pm C26 class as well as Friday 4pm and 6pm C26 classes.  We will continue to offer Ashtanga on Thursdays at 5:45pm, and we will add one more Ashtanga class on Mondays at 5:45pm.  Restorative yoga with Michele returns on Tuesdays at 7:30pm!  And last but certainly not least, we are thrilled to announce a brand new class called Yoga Fundamentals, which will begin November 1st on Tuesdays from 6-7:15pm in the moon room with Ashley.  This class is a 4-part series that covers breath training, mental training, and postural mechanics for both vinyasa and C26 classes, and it is open to everyone.  We will have more details about this next month.

As many of you know, we recently bid adieu to one of our newest and beloved teachers Cloud, who taught the Wednesday morning vin-yin class.  That class will remain on the schedule; Alaina and Karlene will alternate teaching it.  Alaina completed a 200 hour vinyasa training with Mark Stephens this summer, and we are so excited to welcome her into vinyasa teaching at SGY!

As many of you know, I've been on a teaching break since August.  I have missed you all dearly and I'm feeling refreshed, ready, and thrilled to be back teaching the last week of September.  I can't wait to see all of you at the studio!  Cheers to Fall, a welcome return to a little more routine, and our continued growth as a yoga community!

With love and gratitude,
Jess



 
New Fall Schedule
begins Friday, September 30th

 

Fall 2016 HOT STUDIO

 

MON

TUE

WED

THURS

FRI

SAT

SUN

6:30am

1hr C26

Vin

1hr C26

Vin

1hr C26

 

 

9:00am

1hr C26

 

 

 

Vin

C26

 

9:30am

 

 

Vin-Yin

Vin

 

 

 

11:00am

 

 

 

 

 

Vin

 Vin

12:00pm

1hr C26

Vin

1hr C26

Vin

1hr C26

 

 

4:00pm

 

C26 

 

 

C26 

1 hr C26

C26

4:30pm

Vin

 

Vin

 

 

 

 

6:00pm

C26

Vin 

Vin

C26

C26 

 

1hr C26 

 

C26 = Core 26 (90 minutes)
1hr C26 = 1 hour Core 26
Vin = Vinyasa (all classes are 60 minutes, except for Tue and Wed 6pm, which are 75 minutes)
Vin-Yin = Vinyasa-Yin combo class (60 minutes)


Fall 2016 NON-HEATED STUDIO

 

MON

TUES

WED

THURS

FRI

SAT

SUN

9:30am

 

S&C

 

 

 

 

 

4:30pm

 

 

 

S&C

 

 

 

5:45pm

 ASH

 

 

ASH

 

 

 

6:00pm

 

 

YFUN

(begins Nov 1)

S&C

 

 

 

 

7:30pm

 

RES

         


S&C = Strength and Conditioning (60 minutes)
ASH = Ashtanga  (90 minutes)
RES = Restorative/Yin (60 minutes)
YFUN = Yoga Fundamentals (75 minutes) begins NOVEMBER 1st



Pranayama Tools for the Nervous System: Moving out of Fight, Flight, Freeze, and Submit
Saturday, October 1st, 1-3pm
with Jess and Ashley
$35 regular price; $30 SGY Diamond Members

meditation 2


Join us for an exploration of the nervous system responses fight, flight, freeze, and submit (FFFS). These are instinctual responses that have developed evolutionarily in our bodies for good purposes. Unfortunately, we tend to overuse these responses in the modern world without awareness of what our bodies are doing. These responses hijack our bodily systems, including our ability to think, reason, make decisions, and connect with one another socially. Through discussion, experiential pranayama, and asana practices we will learn how to recognize FFFS and restore our bodily systems back to the capacity for openness, connection, and higher level thinking.  Register online or at the studio. Space is limited!



Music Class
Friday, September 30th
6pm Core 26 Class
Led by Julie
This month's theme is Julie's favorite female artists...Tori Amos included!



Community Class

Sunday, September 25th
Warm Vinyasa Class
12:30 - 1:45pm
Led by Natacia

Alseny with Students with Colette Laughing


This month's class will benefit the West African Cultural Arts Institute, a local non-profit co-founded by our beloved student Andrea DiPalma and her husband, Alseny Yasane.  The WACAI focuses on educational programs, including dance and drumming classes in Eugene, through the cultural arts of West Africa and charitable programs in Guinea, West Africa.

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



 
Back to School Sale at SGY!
Friday, September 30th through Monday, October 3rd

Take 10% off all retail items, packages and gift cards, including the introductory offer.
If you sign up for a diamond auto-debit membership during the sale, we will waive the set-up fee and take 10% off your first monthly payment.
For online sales use the code BACKTOSCHOOL
(student discounts and diamond auto-debit memberships cannot be sold online - come into the studio!)



 Free Your Hips and the Rest Will Follow: Hip Opening Workshop for all Levels
with Jess and Karlene
Saturday, October 22nd, 1-3pm
$35 regular price, $30 SGY Diamond Members

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Join us for a hip opening exploration like no other. All practitioners welcome! We will combine meditation, pranayama, myofascial release, and asana tools from vinyasa, yin and restorative yoga to increase mobility in the hip joints, legs, and lower back. Come prepared to learn, practice, and ask any individual questions you might have. Register online or in person at the studio. Space is limited!!