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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!

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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.

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

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


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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.

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Music Class

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

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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.
 
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Special Aromatherapy Yin Yoga Class
with Karlene

 

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

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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!

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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

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Annual 30 or 60 Day Challenge

 

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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!
 

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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


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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

 
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 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

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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.

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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!