New Yoga Classes + Free Yoga Day 2014 + More Russell!

Spring is upon us at Healium and we're exited to have the lovely Russell teaching a lot more classes from 13 October! Russell has been teaching Power Yoga on Wednesdays at 5.30 pm and Thursdays at 7.15 am, and he'll still be doing those as well as several more classes on our schedule - freeing up Sylvia to attend more classes/plot world domination/do admin.

We're celebrating the energy of the season with the addition of two more weekly classes: a lunchtime Power Yoga Basics on Tuesdays at 12.15 pm and Power Yoga on Thursdays at 6.30 pm so you can make the most of those long summer evenings! For the youngsters, we also have a new seven-week term of Kids' Yoga starting on Monday, 13 October at 3.30 pm.

While we have your attention, remember that Labour Day is coming up on Monday, 27 October, and we have a great schedule of FREE classes as part of Wellington's first Free Yoga Day. We have the following classes for you -

• Family Yoga at 10 am
• Pregnancy Yoga at 11.15 am
• Power Yoga Basics at 12.15 pm
• Power Yoga at 1.15 pm
• Gentle Yoga at 2.15 pm
• Kids' Yoga at 3.30 pm

- all of them free!

We hope you're full of the joys of spring, and we'll see you in class soon!

Team Healium

Randomly Asked Questions: Teaching from Behind?

You know, if you look back over many of my childhood photos, many of them are pictures of my mother, sister and me walking away from my dad - pictures taken from behind. It's rather funny, honestly, and I never knew why he did that. Now that I have a little boy, I can see how that happens . . . he usually runs ahead of us, and so we mostly see him from behind!

Of course, in yoga class, you are on mats and not walking away from me, and I'm marching around like John Wayne or something, poking you on occasion and working on my stand-up (or march-around) comedy routine. So why am I usually behind you?

Well, it's one of the easiest ways for me to see a large group of people, scan them and get a sense of where the alignment of the posture is. From behind, I can see what's happening in each student's body, and make a mental note so that I know what to focus on as the class moves forward. I also scan the class from certain sides of the room, too - for postures like triangle pose - where I can best see what you're up to.

Also, when giving assists, I usually come in from behind because I like to pretend that I am a ninja.

Typically, standing behind a student is the most stable position from which to assist. Usually, the student is in a stable position, and I'm gently entering the space to make minor adjustments to improve the alignment structure of the posture so the student can get the most benefit. It's very difficult - and often very intrusive - to approach the assist from the front. It's also distracting.

A side benefit of all of this "being behind you" stuff is that other, more subtle cues are happening. First, I'm deemphasizing myself as much as possible. Yoga is not about me, what I can do or what have you. Yoga is yoga, and yoga is what you do on your mat with your body. I'm just guiding you through the process and teaching you the skill of how to do yoga. It actually belongs to you. And, second, at the emotional level, I'm behind you 100 percent in your process and your practice. I'm there to support you, exactly as you are, where you are, right now in this moment, as the teacher. I'm backing you up, and that is all.

Healium Yoga and Movement Classes: Updated Schedule

Hi ho! Yesterday Jenifer took you through some of the wherefores and whyhows of our yoga classes, and somewhere in there she mentioned that our website has been updated, complete with a slightly tweaked class schedule and corresponding class descriptions. It's true, it's there, and you can go see it for yourself in all its digital glory.

However, we like to be thorough; and so for anyone who comes to the blog for the latest timetable, we're reproducing it here, as well:

And of course you're always welcome to take a paper schedule home with you too. See you around!

Gentle Yoga: Why You Should Do It!

In April we added a new kind of class to our schedule: gentle yoga. Most of you are power yogis, and it's likely that, just like I once did, you think gentle yoga is not for you. Oh, but it *is*.

I know it looks like just lying around on pillows, but that lying around is doing something we can't really do any other way: releasing the deep tension of the muscles.

Why is this important?

Well, let's talk a bit about how muscles work. In general, muscles are recruited in concert to provide us with mobility - the ability to move. Throughout our lives, adhesions develop in the muscles and fascia (connective tissue throughout the body) due to injury - large or small - and our bodies, being naturally amazing, create compensatory movements around those injuries which create unique movement patterns.

These adhesions - which often feel like lumps in the muscle - make it difficult for the muscle to move. The rest of the muscle - around the adhesion - is limited in its movement, in its ability to recruit the fibers needed for movement.

And so we compensate, and eventually that compensation can become another area of pain or injury. At the same time, the area where we have that adhesion and corresponding tension becomes more and more tight and less and less mobile, until - quite honestly - we can hardly move at all.

I'm sure you've seen people of various ages barely able to move. They can't get up and down off the floor easily, for example. Or even in or out of a chair easily. They've tensed and compensated and injured and compensated until there's nothing left to recruit.

Now, enter power yoga.

What we do in our regular, power yoga classes is develop the strength and flexibility of the muscles in an active way. And it works, certainly. It's the consistent, diligent practice over time of strengthening muscles not used to being worked (because of compensatory movement - we all have a stronger side, for example) which creates muscle balance and agility.

But what power yoga doesn't get to are the adhesions and the tensions.

Now, enter gentle yoga.

We prop our bodies up into a nicely modified version of the posture. It's usually a "deep" modification, which allows us to align both the physical and energetic bodies properly. At the physical level, the alignment prevents us from falling into our common vulnerabilities (where we tend to compensate) which would lead to further injury. At the energetic level, postures create a certain flow of energy in the body, just as the acupuncture needle creates a specific flow or release of energy in the process of Traditional Chinese Medicine. So, the alignment is still important. We do both of these things in our power yoga, too, just in a more active way.

Once in the proper alignment, we simply work on relaxing. The long holds with the support of the props allows our bodies to systematically relax, allowing the muscles to release tension around the adhesions. Over time, even the adhesions themselves dissipate through consistent, gentle stimulation of these long holds.

This release, therefore, allows for greater mobility in the muscle, which makes it more efficient in doing what it wants to do - move! This greater mobility also means we aren't falling into compensatory movement patterns - our tendons and ligaments are no longer taking up the slack - and we steer clear of injury. We are able to recruit more muscle fibers to support the movement of our active, power yoga classes as well as the movement of our daily lives.

My recommendation? Consider adding a gentle yoga class to your regular exercise routine. Just one gentle yoga class a week in concert with your power yoga classes and your regular sporting and life activities will make a world of difference! If you just can't add another thing to your schedule, put gentle yoga into a regular rotation - perhaps every third or fourth week.

Give it a try, and you'll experience the amazing benefits this style of yoga provides. Gentle yoga classes are on Tuesdays and Fridays at 11.15 am and are led by Jenifer (that's me!).

Meet the Teacher: Valerie Love

You may already know Valerie Love from her Gentle Yoga classes at Healium. She's now also teaching Power Yoga Dynamics on Tuesdays at 5.30 pm. Here are Val's thoughts on the magic of yoga - and food!

1. What is your favorite thing about yoga?

How good I feel after practicing. My body feels stronger, and the day-to-day aches that creep in after too much sitting in front of computers always disappear after a practice. I also find in those final moments of savanasa I'm able to really connect with my true self, and find a sense of clarity that at other times can feel quite elusive!

2. What is your favorite yoga pose?

Supported fish. I love back extensions and heart openers generally, and supported fish in particular feels so lovely and nurturing in my body. It's such a beautiful release.

3. What is your favorite thing to teach?

I tend to focus on the connection to the breath. My dynamic classes emphasize movement and breath, and my gentle classes focus on relaxation and breath. I find that focused breathing helps to balance the energy in the body - it raises the spirit when you're feeling exhausted, and helps to calm the body and mind to release overactive energies.

4. What is your favorite posture to teach?

It's actually savasana. Most people barely even think of it as a posture - you're just lying on the floor, right? But there's so much depth and nuance in the pose, and I love the sense of peace and relaxation at the end of the practice, and the sharing of energy with others in the room. Where else in our lives do we get to share a space of rest and rejuvenation with others?

5. What is your favorite thing to do other than practice and teach yoga?

Eat good food and travel! I love cooking and eating fresh seasonal fruits and veges from the Sunday morning market. I enjoy experimenting with flavors and spices, and unusual combinations of foods. My chocolate beetroot cake is to die for. And I have a minor obsession with soup. A good soup really does make me ridiculously happy!

Be sure to check out Val's column, "Yoga on a Plate," on The Yoga Lunchbox. For her full teaching schedule, visit her website, Kiwi and Kumara.

Healium Yoga and Movement Evolution!

I'm so excited to announce our new classes, schedule and teachers as we head into spring! The teachers and I have been working diligently all winter, and we're so psyched to provide something new and fresh, something we've never come across before in the yoga world!

At most yoga studios one of two things typically happens: either (1) the owners determine the sequence/style for all the classes or (2) the teachers operate completely independently, teaching whatever they want. At Healium, however, the teachers have come together as a group to create consistent, cohesive sequences across all of our classes.

The really cool thing is that the teachers have a lot in common but also slightly different expertise and "takes" on the material - with the result that our new classes really just "riff" off of what we're already doing. Each class takes elements from different directions and builds on the great yoga you know and love.

And we have two more exciting developments:

• Pilates! Starting Monday, 3 September we'll be offering Pilates mat classes twice each week.

• Saturday Yoga! Starting 6 October we'll be offering 75-minute classes on the first and third Saturdays of each month. Mark your calendars!

So here are the new schedule and class descriptions effective Monday, 27 August:

Power Yoga and Power Yoga Basics will be as they have been so far - no changes there.

Power Yoga Elements goes into the small details of our postures and deep, intrinsic muscles by developing awareness of and support for safe mobility in the joints.

Power Yoga Dynamics emphasizes the connection between breath and movement, the flowing dynamic of Power Yoga.

Power Yoga Explorations is longer than the other classes by 30 minutes, giving us more time to explore the postures we know more deeply as well as expand into new, complementary postures to develop new strengths and flexibilities. Held the first and third Saturdays of each month, starting 6 October.

Power Yoga Theory is our special free class (formerly "Power Yoga Exploration"), also 75 minutes long, for those who have been practicing at Healium for six months or longer. Held the second Saturday of each month.

Gentle Yoga is our only yoga class without the word "Power" in its title, but don't let that fool you - it's still a deeply powerful practice! Using props, this class develops deep flexibility through supported long holds, releasing tension in muscles and joints.

Pilates. A series of mat-based exercises which cultivate beautiful posture, strength and flexibility, from the core to the extremities. Starts Monday, 3 September - watch this space for details!

Feldenkrais is a mindful practice that creates new connections between body and brain, leading to greater self-awareness and more graceful movement.

Group Private Class is a private movement class designed specifically for your organization or team.

Finally, the nitty-gritty fine print:

• All of the classes Monday-Friday are available under the normal pricing structure ($12 drop-in and monthly concessions). This includes all 45-minute yoga classes, Pilates and Feldenkrais!

• The Saturday Power Yoga Explorations will be held on the first and third Saturdays of each month. Drop-in rate only at $18 per class.

• The Saturday free class, Power Yoga Theory, will continue on the second Saturday of each month, so long as we have eight or more confirmed people. Class time moves to 9.30 am. 

Coming soon: our new teachers!

Why I Love Gentle Yoga

One of my former teachers in the States had a saying: "Some of us are made of elastic, and some of us are made of steel." I am solidly in the steel category. I studied gymnastics for years as a little kid and never even came close to a split. In my early 20s, I did things like running and playing ice hockey without ever stopping to stretch my muscles. I'm about the least bendy person ever. I know, I know - yoga teachers always say that sort of thing, and then the next minute they pull their foot behind their head. Well, not me.  When I say my body isn't very bendy, trust me, it really isn't.

For years I avoided yoga because I fell into the trap of thinking that yoga is about flexibility, and I didn't want to embarrass myself by going to a class and not even being able to touch my toes. When I finally did get to my first class, I was shocked to discover that there were quite a few people in that room who couldn't touch their toes - it wasn't just me! And what's more, it didn't matter in the slightest. The teacher told us to bend our knees and breathe. And so I did.

At first I practiced intense, fast-paced styles of yoga, and found numerous benefits from those practices. But as I moved deeper into yoga philosophy and began to study the yamas and nimayas (yogic restraints and observances), I realized that they weren't quite right for my body. I found myself drawn to the first of the yamas, ahimsa, the practice of non-harming. Ahimsa involves living with kindess towards others and towards oneself. Practicing ahimsa means not pushing one's physical body beyond its limits. But also, and just as importantly, ahimsa means offering self-compassion and kindness in thought.

When I truly listened to my body, I realized that I didn't need to push myself so hard in my physical practice. I'd spent most of my life running around, doing seven things at once, trying to achieve as much as I could. Practicing gentle yoga taught me how to finally slow down.

Gentle yoga is a softer, refreshing practice which includes breathwork (pranayama), and slower postures and movement (asana) to promote healing and renewal in the body. For those of us made of steel, over time it allows tight muscles to begin to soften and release. Gentle yoga can also help to calm the mind, and promote relaxation. It's my favorite style of yoga, both to practice and to teach, and it is suitable for both beginners and advanced students - no previous yoga experience necessary!

I hope you'll join me on Tuesdays and Friday mornings at Healium to try gentle yoga for yourselves. And together we'll bend our knees and maybe get that one millimeter closer to touching our toes.


About Valerie Love:

Valerie holds a 200-hour Yoga Alliance Yoga Teacher Training in Hath Yoga from Samadhi Yoga Studio in Manchester, Connecticut in the United States. Her specific area of interest is yoga's connection to physical and emotional well-being. Valerie followed her heart to Wellington in August 2011, and is a featured columnist on the Yoga Lunchbox, New Zealand's online yoga magazine: http://theyogalunchbox.co.nz/category/columnists/yoga-on-a-plate/. She also writes about her three favorite things - food, travel and yoga - on her blog at http://kiwiandkumara.com.

55 Monkeys!

A great big Thank You to everyone who participated in our yoga survey! The information you provided and your unique insights have given us a wealth of information on how to move forward. Today's post is the first in a series of blogs that we'll publish over this week and next to let you know how we are implementing your suggestions.

For me, the most exciting development is how we are expanding the class schedule. It's not simply expanding into new times, but really responding to a common sentiment: more diversity!

Foremost, everyone wanted more lunchtime offerings. So we are expanding from the current 5 lunchtime sessions up to 12.

I know, right? From 5 to 12? How can that be?

We're adding four classes at 11:15 am and opening two former classes to the pubic. And, our Feldenkrais - Awareness Through Movement class will now be open to you under the current concessions, rather than being a separate course.

Two of those 11:15 classes will be Gentle Yoga, and the two other 11:15 classes will introduce Chi Power - a blend of conditioning techniques and movement exercises from karate, qi gong and tai chi that provide a powerful energetic boost!

To diversify the Power Yoga classes, three of the lunchtime sessions will be Power Yoga Basics. These classes will take our normal all-levels Power Yoga and provide more detail on the practice. It's perfect for beginners, but those of you who have been doing yoga with us for awhile will benefit too!

The remaining four lunchtime yoga classes will be our all-levels Power Yoga classes - adding in more postures, trying new directions and sequences, and essentially providing a more diverse, fun practice!

In addition, we'll be starting our family-focused classes. Monday mornings at 10:15 am, we'll be starting our Antenatal Yoga class for new mothers to come and practice with their babies. Wednesday mornings at 10:15 am we'll hold our Prenatal Yoga class for those mums to be! And finally, on Friday mornings at 10:15 am, we'll hold Fertility Yoga - a class designed to support fertility and a place for those women trying to conceive to come together and share their experiences.

The diversity doesn't end there! We are bringing in new teachers as well! Al, one of our amazing massage therapists and energy workers - as well as a karate sensei - will be teaching Chi Power. Valerie Love will be taking on Gentle Yoga - but because of her extensive travel schedule I will be sharing the class with her until July, when she takes on the class full time. Elissa will continue to teach on Mondays at 5:30, now leading Elemental Yoga, an exploration of the energetic elements of Air, Water, Fire, Earth and Ether through yoga postures that release, invigorate and rejuvenate the whole person!

But, wait! There is one more class we are adding to the schedule!

With a great deal of gratitude, I want to give something back to those of you who have been here and supporting us over the past year. I feel very grateful to have each of you in my life - those new to us and those who have been with us from the beginning.

As a further opportunity for you to explore the yoga practice in more (and intermediate!) ways, I am offering a FREE once-a-month yoga class for students who have been with us for more than six months (if you started coming to us with the the last Groupy deal from October of last year or before) and who are currently on an active class card (or a regular drop-in). It also includes those of you who are corporate clients!

These free classes will be held the second Saturday of each month from 9:00 to 10:15 am. Classes are one hour and 15 minutes so that we have enough time and space to really explore and have some fun with our postures. We'll also get a longer relaxation time and a bit of time to go deeper into the practice - how yoga works and why we practice!

If the 9:00 class fills (you'll need to let me know that you're coming - we won't be using ezybook since we pay per booking), then we'll hold a second class from 10:30 to 11:45 am on the same day. If the first class doesn't fill, then there's no second class. Just let me know as soon as you know that you want to come!

So when are all of these things starting?

The new schedule begins the first week of April, with the first FREE class on 14 April. Look out for our new printed schedules - as well as the updated timetable on our blog and website (coming soon!), as well as on ezybook so you can make your bookings!

I hope you are as thrilled as I am - and look out for more blogs about our new developments right here . . . based on your suggestions!