Yoga for Stress, Anxiety and Worry
A lovely yoga practice to relieve stress in Pittsburgh at Yoga Matrika in Squirrel Hill: 1406 S. Negley Avenue.
Saturdays 10:30 to 11:45
Drop-In Tuition Applies
A regular yoga practice is a wonderful way to manage stress which is
highly recommended by those with an online phd in healthcare, but sometimes we can feel truly overwhelmed by the circumstances of our lives. When this happens, yoga and meditation offer very specific techniques that can be done by anyone and anywhere that can help us find a center in the sea of the storm. Sharon Rudyk is offering a series of three yoga classes called “Sayonara Stress!” on Saturdays from 10:30 to 11:45 am on:
Saturday, April 14
Saturday, April 21
Saturday, April 28
These classes include instruction in:
1. Gentle movement
2. Breathing techniques
3. Sounding/Chanting
4. Meditation and visualization
The chanting that we will practice is not in any particular language, but instead is the sounding of seed syllables. These syllables are vibrations that help us connect with the vibrations of all living things around us and the action of making the sound can relieve stress and tension in the body. Even if you do not feel comfortable chanting, you can participate fully by listening with awareness.
These are drop-in classes and regular class tuition applies. You can attend one or all three classes. This is a trial series and based on participation and interest the class may be added to the drop-in schedule on a regular basis. Please wear comfortable clothing. The exercises are very easily adapted to adults who are sitting in chairs and we are happy to provide a chair for any adult that needs this accomodation. You do not need any special clothing or equipment. We will practice in bare feet. You do not need to be flexible or be in any particular physical shape. These practices can be explored on many levels and advanced yoga students will find opportunities for deepening their practice even as beginner students will find that they can immediately pick-up the exercises.
Come and relax with me! Pregnant students, while welcome, may find that the breathing exercises are not appropriate as we will retain the breath. If you are pregnant and plan on attending, please send Sharon an e-mail before you come and she will send you information on how to modify the breathing exercises before you attend so that you can safely practice: sharon@yogamatrika.com.
Please note that this is not a “treatment” for anxiety, depression or other mental health condition. These practices are excellent for everyone and, if you are in treatment for anxiety or depression, you will find that these practices will be a great complement to the treatment you are receiving. Please consult with your physician if you have any questions or concerns about these classes or your treatment plan.
Can’t make it on Saturdays? Or, interested in more options for stress reduction? Interested in how meditation techniques may help you relieve and manage stress? Try Meditation & Relaxation classes on Thursday evenings (the 2nd and 4th Thursday of the month in April and May) with Kirsi Jansa.
Community Supported Yoga
Yoga Matrika is a unique yoga community. For the past five years, Yoga Matrika has changed location (here, there and back again…..) and some of our most beloved instructors have moved away, drifted away or gone and come back. But, what has remained the same is that we are a community-based studio that serves the needs of this particular community for:
- healing and wellness through yoga
- friendship and support
- gentle yoga and meditation
- mindful movement and freedom of expression
- classes and services for expectant and new moms and families with young children
- resouces for the development of creativity, kindness, compassion and awareness in a world that does not always value these qualities
Yoga Matrika is now offering the unique ability to invest in the studio through the selling of CSY shares. Community Supported Yoga gives students the ability to invest in an economical way in both their personal practice and the studio.
$30 CSY Investment Share/per month
Guaranteed Space in One Class per Week
Minimum One Year Contract Required
$50 CSY Investment Share/per month
Guaranteed Space in Two Classes per Week
Minimum One Year Contract Required
A LIMITED NUMBER of CSY Shares are being sold so that we can guarantee space in classes to share holders. Buy your share today right here!
What are the benefits for Yoga Matrika?
- Your investment in a CSY share allows us to spend less time on marketing and more time doing what we really love—teaching yoga!
- Instructors can depend on a competitive and consistent wage for their work
- The studio’s overhead costs are met each month regardless of weather or other cancellations or unexpected causes of low attendance.
- The student body is more consistent and instructors get to know their “regulars” and students get to know one another. This supportive environment is safer and more conducive to yoga practice for everyone.
- We no longer have to keep offering special deals or working with outside marketing partners like Groupon or Living Social. The best deal will always be available directly through the CSY (as long as shares remain available).
- When instructors receive consistent and competitive wages for their work, there is likely to be less turn-over in instructors and therefore, less changes in the schedule of classes.
What are the benefits for students?
- Making a commitment to practice once or twice a week is an investment in your health, wellness and stress reduction. A CSY share makes this an economical investment and a promise that you can really keep for yourself.
- Never worry about how many classes you have left, expiration dates or anything else that distracts you from your practice. There will never be a better deal offered than a CSY share, so you can feel confident that your investment is also the best economical decision for your practice.
- Freedom to choose from a variety of classes, styles, instructors and levels with little to no financial risk. Sure, you can be a “regular” in a class, but your membership may provide the incentive you need to check out a different class or switch up your schedule for a week.
- When you get to know your teachers and they get to know you, it is more likely that your individual needs will be met in a group environment. Yoga Matrika is unique in that class size is limited to 12 students or less.
- Get to know other members and you will experience the proven benefit of being a member of a supportive community.
- Expectant members are more likely to come back for mom and baby classes and for classes on their own when they make this commitment. Yoga isn’t just for pregnancy! This is a practice for life.
Please join us in this beautiful bliss project. Let’s create love and light in our communities through the effort of our combined practice and commitment to generating healing energy for the good of all living beings. Jai!
Posted by Sharon Fennimore Rudyk, the captain of the ship at Yoga Matrika, an intimate, community-based space for the practices of yoga, meditation and mindful movement for all levels, ages and abilities.
Practice What You Preach
For a couple of years now, the book I have used as a reference when planning Matrika Flow classes and that I consistently refer to my students that wish to develop their home practice is Rodney Yee’s text, Moving Toward Balance: 8-Weeks of Yoga with Rodney Yee. I am very familiar with this book and feel that it has wonderful pictures, very clearly written instructions and well-conceived sequences. I’ve always felt confident when I refer students and other teachers to this book.
But, if I’m going to be completely honest, I’ve never actually done the eight-week program. So, it’s time for me to step up to the mat and practice what I preach. My excuse has always been that I have a wonderful daily practice of yoga and meditation that I enjoy and I have never wanted to disrupt it. Why would I change a good thing? Well, there are LOTS of reasons why shaking things up a bit might be a good thing and I am going to make a commitment to this 8-week program. My intention is to blog my experience and hope that you might join me on this two-month journey either by reading along or trying the program yourself and commenting on my blog entries with your own experience.Who knows, maybe I will read the Guide to Career Education
and get a start on writing my own book!
I am going to start my eight-week practice journey on Sunday, April 15th and end on Sunday, June 10th. If you want to join me, please obtain a copy of the book before April 15th. Want to let me know you are joining me? Just comment on this post so I know I am not alone. I’ll blog about my experiences and hope you will keep me company by posting about your experience with these practices or this 8-week program in general.
Meet you on the Mat!
Posted by Sharon Rudyk, the fearless juggler mamma at Yoga Matrika, an intimate space for the exploration of yoga, meditation and generosity of spirit in Squirrel Hill, Pittsburgh, Pennsylvania.
The New Yoga Happy Hour
Yoga Matrika now offers two classes each week at 4:30pm:
Mondays
4:30 to 5:30pm
Hatha Yoga with Angela Scardina
Tuesdays
4:30 to 5:30 pm
Yoga I with Sharon Rudyk
This is a real gem of a time to do yoga if you can make it. First, these classes are a sweet one-hour in length. Second, as they start before 6pm, our discount package for daytime classes (4-pack for $32) applies. Third, you can have your day, get in a quick yoga practice and then have a relaxed dinner and a walk on a fine spring or summer evening rather than rush through dinner and force yourself to run back out the door for a night class. We know that not everyone has the option to take a class at 4:30pm, but if you do, then give one or both of these classes a try. It’ll be a treat!
Angela
Oh, and, it is my great joy to introduce the Yoga Matrika community to one of our newest instructors, Angela Scardina. Angela is originally from the rural hills around Kittanning PA. Her college and graduate studies focused on psychology, language and religion. She spent several years in NYC working to help young people and their families build communication skills and cultural understanding. Excited by the many reasons to integrate the discipline of yoga with her work, she was drawn to further her own practice and learn to share her love of yoga. She completed a 9 month certification course at Integral Yoga Institute in NYC. In addition to private instruction, she taught with Life in Motion, NYC Parks and Bent on Learning (a non-profit group that delivers yoga class to urban school teachers and students). She recently moved to Pittsburgh and now joins Yoga Matrika to deliver Hatha Yoga.
So, you might ask, what IS Hatha Yoga? Angela is a trained Integral Hatha Yoga practitioner and teacher. Integral Yoga is a slow, gentle practice for anyone of any age or condition. A unique sequence of poses that tone and strengthen, followed by deep relaxation, breathing practices and meditation. The class works with awareness and breath, and allows students time to get comfortable in a pose; fostering an individual experience that takes each student to her own limits, yielding maximum benefit and preventing injury.
The practice calms your body, breath, and mind, and leads you to realize the self within. Loving guidance from the instructor, helps you to you walk away after class, feeling peace and serenity.
This post was written by Sharon Rudyk, team leader at Yoga Matrika and a seeker of serenity wherever it might be found. Angela’s Hatha Yoga class is sounding pretty good right about now! The next time you are looking for a healing and wonderful yoga class and are in Squirrel Hill, Pittsburgh, please come and join us at The Mat.
You Can Dance if You Want To
Alexis
Yoga Matrika is delighted to introduce Alexis Shaw, a new instructor in the Yoga Matrika community.
Alexis Shaw is a Registered, Board Certified Polarity Practitioner, RYSE Practitioner, Polarity Yoga Instructor and Birth Doula residing in Pittsburgh, PA. She has passion for supporting people in all life’s processes coupled with close to 800 hours of training in Polarity Therapy and RYSE. Alexis teaches Polarity Yoga in class form and is now teaching Shake Your Soul/Kripalu Yoga Dance.
Alexis will start teaching Yoga Dance on Friday nights from 6:00 to 7:15 pm on Friday, April 13th.
What is Yoga Dance? Fitness for the whole being; for our body, mind, emotions and spirit. An energizing, creative experience, appropriate for all levels of movement, dance and fitness. Yoga Dance will take you on a journey of inner rhythms and expressive movements. I will have to ask her if you need a
mfa degree in order to teach yoga dance. Explore the various sounds and sensations of world music. Tap into fun, freedom, meditation, grace and empowerment in ways that are pure joy to the soul.
Please use our web scheduler to pay for class and enroll online. We love when you enroll online! This way, we know to expect you and you know you have a space in class. We limit enrollment to make sure classes are safe, intimate and comfortable. Enrolling online is the only way to be sure you’ll have a spot.
This blog was posted by Sharon Fennimore Rudyk, the big cheese at Yoga Matrika, an intimate space for personal exploration of yoga, meditation and mindful movement. The next time you’re in Squirrel Hill, please come visit. New student? Please see our introductory offers and fill out our online form for a FREE first class!
I’ve Got a Booty, How About YOU?
I’ve got a booty, yes I do.
I’ve got a booty, how about you?
And my booty reflects the fact that I spent the winter of 2012 on my butt, watching Downton Abbey and nursing a baby. A noble cause, without question, but it has taken its toll my dear readers. A toll that has taken me one step closer to needing to wear sweatpants every day. What does your booty reflect?
Enough my readers! Take charge of your springtime booty and let Aleta whip your entire body into shape with one of her delightful, fun and serious calorie spending Yoga Booty Ballet (YBB) classes at Yoga Matrika. We call them YBB: Cardio Yoga classes because all practices include:
- Setting an intention for your practice
- A warm-up yoga-based kriya
- An aerobic workout to music
- A yoga flow sequence
- Savasana (final relaxation/corpse pose)
No Orange or Hot Pink Pants Required. But, wouldn't it be fun?
Absolutely no experience with yoga, ballet, dancing, aerobics or anything else is required. You may find that the movement sequences take a while to pick-up, but Aleta says that it takes just a month of practice at least once a week and then you will remember them all. If you are not in good physical shape, have any health condition or have any questions about whether or not this class is appropriate for you, please check with your doctor first—-explain that it is a cardio workout combined with yoga-based stretches.
Yoga Matrika is committed to providing a wide
Aleta Howard
variety of classes in an intimate, non-judgmental, inclusive and non-competitive environment. This class is no exception. Aleta is a very caring and fun instructor who loves to teach and share this joyful practice with her students. Please do not be shy if you are worried about not knowing what you are doing—-it will be ok. Promise.
Bring a water bottle and an open mind! Prepare to hip, hop, shake and groove your way to a shapely body and a fine looking booty for all your more revealing spring and summer wardrobe favorites.
When?
Every Thursday evening 5:30 to 6:45pm
Every Saturday afternoon 12:00 to 1:15pm
Where?
Yoga Matrika, 1406 S. Negley Avenue, Pittsburgh, PA 15217.
Why?
It’s fun, you will feel great and you will become stronger and more flexible. As heart disease is the leading killer of Americans, taking the time to exercise your heart and mind while relieving stress is a great investment in the quality of your overall health.
How much does it cost?
If you’ve never been to Yoga Matrika before, then fill out our welcome form and receive a FREE first class. Are you already a regular or have you been to the studio before? Then it is $15 to drop-in, $50 for a 4-class pass and $80 for an 8-class pass.
See you soon and often at The Mat!
Finding Comfort in Commitment
Yoga Matrika drop-in classes require pre-registration. Just like we can’t force you to eat Kale, we can’t make you do it. If you decide that you are not able to enroll online for any reason, as space is available, we will still warmly welcome you. In addition, if you have a printed deal or a GROUPON, you will not be able to register online for your first class. But, we would like to hope that most students will use our online system to pay for their class tuition and enroll in classes.
Yes, we are aware that, for most studios in Pittsburgh, you just “drop-in” and that is the way that they work. Yoga Matrika is not like “most studios.” We are an intimate space and try to keep our classes small with maximum class sizes of 10-13 students. This keeps our classes safe and allows your instructor to get to know you and you to get to know your instructor.
When you pay your tuition online, your account is automatically updated to reflect your purchase. When you pay for classes at the studio, we do not have any way to make change and appreciate checks or cash in the exact amount. Additionally, it can take up to 10-days for your purchase to be manually entered into our system and you may have trouble enrolling in classes online.
When you enroll in classes online, we know to expect you! This way, if there is a weather related cancellation or an instructor emergency, we can contact you to inform you of the class change. If you are running a few minutes late, if we see your name on the attendance sheet, we’ll wait a few minutes to see if you arrive. When student enroll in classes online, instructors can prepare appropriately to meet the needs of his or her students and plan a class unique to that group.
You may not want to enroll in classes online because you wonder what the penalty is if you do not actually show up for class. We check our online attendance sheets against the sign-in sheets for classes. If you do not actually take class, your enrollment is cancelled and that class is automatically returned to your package. There is no penalty for enrolling online even if you do not take that class. In other words, you have nothing to lose by enrolling in classes online. We do ask that, if at all possible, you cancel your online enrollment if you know you can’t make it to class. This will free up the space for someone else. There are some classes that are over-booked and we hate to turn people away if there really is space in a class. If you can’t cancel your enrollment, we understand.
In this day and age of Facebook, Twitter and a constant stream of ideas and activities and communications from friends, it might feel better if you don’t tie yourself down. What if you register for a Saturday afternoon workshop and, come Saturday morning your friends all message you that they are planning an afternoon outing you would like to attend? I would like to suggest that making a commitment to your practice is actually a part of the practice. It means that you set aside time for your practice and keep your commitment. You might have to say no to something else, but every yes to something or someone is a no to something else. We may have multiple social networks, but we only have one body. Take your body with you to brunch and you can’t also get to class. Take your body to class and you might have to miss brunch. Either way, something is gained and something is lost.
When you buy a four or an eight class package, we encourage you to enroll in all the classes on that packages at that time. Just sit with your calendar and sign-up for your classes. If you end up changing your mind or something comes up, you can always change your registration. But, if you set your intention and schedule all your classes, it is less likely that your package will expire before you take all of your classes. Our online system will allow you to print out your yoga schedule for the week or you can view it on your smart phone or an iPad. So, if you schedule all of your classes, you can more easily keep track of your yoga commitments.
Finally, learn to find comfort in your commitments. Allow your yoga classes to become a rhythm that you can come to count on and let others count on you. Become a “regular.” There’s nothing wrong with being regular.
We hope to see you soon and often at The Mat!
Enroll in Drop-in Classes Here
Check the Status of your Account Here
Add or update your phone number or e-mail address Here
Forget what classes you enrolled in? Check your schedule Here
Do you need assistance with our online system? Please do not hesitate to call Sharon for help (412) 855-5692. Once you get the hang of it, we hope you’ll find it convenient and comforting to use.
This post was written by Sharon Rudyk, Director of The Mat and Matrika Prenatal programs. She’s always delighted to know that she’ll see you in class!
Cardio Yoga
I am absolutely delighted to announce that Aleta Howard will be joining the Yoga Community and offering her unique YBB (Yoga Booty Ballet) classes starting February 2nd and through the spring. What is YBB? On the schedule, we are calling it Cardio Yoga. If you think that “yoga” means traditional asana, then you might feel that YBB is more of an exercise class and wonder what it is doing on a yoga studio schedule.
Well, first of all, YBB combines some elements of Hatha yoga that will be recognizable to yogis who do have experience with more traditional yoga classes that are based on asana. Second, YBB includes yoga kriya from the Kundalini tradition and the creation and support of a personal intention is an important part of each and every class. Third, what is yoga? While this is a deeper issue that would require both a lifetime of examination and certainly a much more respectful examination than I can offer here, I would like to suggest that expressing the body with joy, opening and strengthening the heart and learning to hold an intention through an activity are most certainly yoga. It may not be what you have come to expect, but it might be just what you need!
Here is the official description of Yoga Booty Ballet from the creators of this style:
Yoga Booty Ballet is a fun, sexy and spirited workout that will leave you feeling refreshed and inspired. Work your body, engage your mind and lighten your spirit as you practice this East-meets-West amalgam of meditation, cardiovascular dance, ballet, Kundalini and hatha yoga.The results are immediate and long term. Students consistently complete class feeling better about themselves than when they arrive.
The meditation element serves to focus busy minds as well as awaken dull ones. The dance portion improves cardiovascular endurance, promoting weight loss and improved body composition. The ballet section increases strength and agility, building muscle and bone density. The yoga sections promote flexibility, balance and inner wellness. Classes are fun and easy to follow, designed to draw out individual self-expression in a comfortable, non-competitive environment.Various dance styles explored include jazz, hip hop, burlesque, Latin, Bollywood, go-go, and more.
Really, try one of these classes, at least once. For those readers who know me, you know that I am both directionally challenged and learning patterns of body movements is difficult for me. The first time I tried Aleta’s class, I was really nervous because I was truly afraid that I would get lost and not be able to fully participate. About 10-minutes into class I was having the time of my life. I was smiling and moving and sweating and truly enjoying the music and the joyful movements. Was I going right sometimes while everyone else went left? Yes, but, the truth is that it just didn’t matter. Aleta does not even suggest that there is a right or wrong way to do anything and she provides enthusiastic support for participating in this class in whatever way you are able. Once I released the pressure I was putting on myself through my own ego, this is when I started having fun.
Yoga Matrika provides a non-competitive and intimate environment where you can feel safe trying something new. If I didn’t think that Aleta was wonderful or that these classes weren’t a fabulous addition to our current offerings, then I wouldn’t be putting them on the schedule. Especially if you are looking for a class that will help with weight loss or weight management or you need to combine your yoga with your cardio workouts, then you are going to love this class.
When can you try our new Cardio Yoga classes with Aleta?
Friday Night Yoga Dance Parties
Friday, January 27
7:00-8:15 pm
Friday, February 24
7:00-8:15 pm
Friday, March 23
7:00-8:15 pm
Thursday nights, Starting February 2, 2012
5:30 to 6:45 pm
Saturday afternoons, Starting March 3, 2012
12:00 to 1:15 pm
Classes are $15 to drop-in or you can use your current class package. Packages are 4-classes for $50 or 8-classes for $80. We also offer a discounted student package of 5-classes for $35. Please enroll online to save your space. These special classes are going to be very popular and you don’t want to miss out!
Posted by Sharon Rudyk, Director of Yoga Matrika, an intimate space for yoga and healing work in Squirrel Hill, Pittsburgh, PA. Come join us!
Feng Shui Swap Party
January 23rd is Lunar New Year (aka. Chinese New Year) and in honor of this opportunity for new beginnings we are having our first annual Feng Shui Swap Party!
Party Date: January 20, 2012
Party Time: 4:30 to 8:30 pm
What is it all about: Come and sip some wine and explore great finds from infant clothing to craft supplies. Bring what you no longer need and pick up what you can use right now.
Here is how it works: On Sunday, January 15th, any time between 10:00 am and noon, drop off some of the following:
- infant or children’s clothes in any size,
- cloth diapers (stripped and in good condition),
- maternity clothing,
- sweaters
- toys (stuffed animals, puzzles, games, teethers, etc.)
- blankets,
- coats,
- purses & tote bags,
- fabric, yarn, craft supplies,
- clothing for women and men
- cds, records, dvd and vhs movies
Please drop off in boxes that are very clearly labeled and separate your own items. If you have anything else that you are interested in giving away that isn’t on the above list (ie. baby gear, electronics, camping gear, furniture, kitchen items, etc.) then please take a picture and make a single flyer and indicate how you can be contacted regarding the item(s). The only “rule” is that, to be a part of the swap, no items can be sold. Everything must be given freely. I will hang up flyers at the party.
Then, on Friday afternoon and evening, January 20th, come for a glass of wine and a snack and peruse the goods. Take what you can use and anything that isn’t taken by our community will be donated to a good cause. Clean out your closets, garage, basements and storage areas. Liberate your yarn, fabric and craft stash to make room for new ideas and materials. What comes around goes around! Trust that, when you need something, the Universe will provide it. If you aren’t using it now, there might be someone who really needs it now. Start this new year out with space for new beginnings and allow creative energy and open space into your home. Children are warmly welcomed!
Good Reads
Neither of these books are, well, fabulous. But, both of them are good reads. What makes a good read?
1) A good read isn’t life altering. It’s just a book. The characters won’t drive you crazy, you won’t cry as you try to fall asleep, you won’t quiver in your pajamas.
2) A good read has enough of a well-developed plot that you want to finish the book and feel engaged, but you aren’t going to take a sick day to plough through it.
3) A good read is well crafted without being so well written that you need to keep a dictionary next to you at all times so that you can figure out what is going on. Interesting without being intellectual. Engaging without being complicated.
I hope that these authors don’t find this personal definition of a “good read” discouraging or negative in any way. The truth is that I love to read and I need as many good reads in my life as possible. My life is demanding and between the kids and the studio and my husband and the laundry—seriously, the laundry!—well, these books are the sugar in my bowl. I enjoyed them both and hope that you might enjoy them too!