All posts filed under: Practice

Yoga for Happy Holidays

The “holiday season” can be rough—-maybe your holidays are all about “too much”: you eat too much, drink too much, spend too much, cry too much.  Maybe, you find yourself in old patterns and behavior dynamics with friends and family that leave you feeling helpless, confused and angry.  Perhaps you just love the holidays so much that you dread the end of the season and find yourself on January 2nd wondering how it all went by so fast?  The stress of having perfect holiday events, experiences, presents——-it can all just be horrible or fabulous and you either dread it or look forward to it all year or maybe a bit of both.  Rather than try to drown your holiday response in cocktails, onion dip or peppermint bark, and credit card debt why not be proactive?  Let Sharon prescribe an individual mantra (repeated phrase) and mudra (hand pose) that you can use when you need some emergency holiday support! Sharon is offering special 45-minute Holiday Mantra SKYPE sessions. In each session, we will start by identifying …

Pregnancy and Beyond

Please check out our Matrika Prenatal Website for all our fertility, pregnancy and postpartum classes, workshops and services. Sign-up for our pregnancy and/or postnatal e-mail newsletter! Matrika Prenatal Yoga & Exercise Class Schedule All prenatal yoga classes are offered on an ongoing basis and you can start at any time.   WEDNESDAY 6:00 to 7:00 pm Prenatal Yoga & Exercise at YOGA MATRIKA Pay online and enroll HERE. THURSDAY 7:00-8:00 pm Seated Meditation at YOGA MATRIKA (2nd & 4th Thursdays) [Note: this is not specifically a pregnancy class, but meditation is a safe and relaxing practice for women during pregnancy. A great class to share with a friend, partner or husband during your pregnancy!] Pay online and enroll HERE. SATURDAY 9:30 to 10:30 am Prenatal Yoga & Exercise at YOGA MATRIKA Pay online and enroll HERE.   Benefits of Yoga and Meditation During Pregnancy Physical Gentle movements improve posture so that you carry baby correctly and prevent backache Improved circulation mean less varicose veins, hemorrhoids and fluid retention Relieve fatigue Alleviate minor discomforts such as …

Meditation in Pittsburgh

So….Bhante Pema is traveling in Asia and we are missing the Monday night meditation classes at Yoga Matrika.  Please note that Bhante Pema’s fall meditation class series is filling fast and not only is there a $40 discount when you register for the series before July 1st, 2012, but registering for the series now is the only way to guarantee yourself a space in this amazing class series.  Yoga Matrika offers intimate meditation classes with Bhante Pema for $175 (early bird registration before 7/1/12 makes tuition just $135) for the 12-week series.  There is no other meditation class in Pittsburgh like these.  The environment is calm and supportive and the small-group class series allows you to receive personal attention and build your skills over time. If you need some guidance and inspiration for your practice this summer, why not try an online course?  An online course in meditation will allow you to enjoy the sun, go out and play, and study and practice meditation at your convenience.  It’s hard to come inside and focus when all …

All this Graduation Energy

Has all this graduation energy got you feeling, well, OLD?  Flexibility is youth—-strong, long and lean muscles and bodies in alignment radiate youth.  It’s not to be found in a bottle, tube or powder…….practice yoga daily for a month and you will find yourself looking younger and feeling younger the following month.  Not only that, but without denying yourself one May night ice cream cone, your clothing will fit better. All yoga classes at Yoga Matrika are now $10 each for the whole summer.  Want to test my flexibility is youth hypothesis?  Try unlimited yoga for 25-days for $40 and try to prove me wrong.  I’m not, but go ahead and try—it will make you feel better. See you soon at Yoga Matrika!

Yoga Studies with Sharon

Yoga Studies with Sharon Sharon Fennimore Rudyk, MA, E-RYT, R-PYT Inquiries Please send an e-mail to Sharon at: sharon@yogamatrika.com if you have any questions, wish to discuss the program or need information before you sign up. You can also call Sharon at 412-855-5692. Tuition This 6-month Yoga Studies program (September 10, 2012 through March 2013) is $1,200. Tuition is paid in monthly $100 payments for 12-months starting with the date of registration. Tuition is non-refundable and non-transferable and payments must be made regardless of your actual participation in scheduled classes and workshops. Register Here This is an intimate program with a maximum of ten participants for each cohort. The program starts in September of each year, but you are encouraged to register and save your space as soon as you decide to make a commitment to the 6-month program of yoga studies. Register by signing a program contract HERE. 6-Month Yoga Studies Program Tuition Includes Classes Up to two-classes per week with Sharon Rudyk. Options include: Tuesday night 5:45 to 7:00 pm Saturday morning: 9:00 …

A Little Guidance Please

Guided relaxtion recordings are a wonderful way to incorporate meditation into your daily life at your convenience.  You can listen during your lunch hour on headphones and take your relaxtion with you on the go—–airports, hotels…..just not for in the car while you are driving!  These meditations will bring you all the benefits of meditation and you can enjoy the convenience of being able to practice anywhere at any time. Enjoy!

Beginner Meditation Course

Click Here! We recommend this beginner meditation course.  There is a 60-day 100% money-back guarantee. This is not a Yoga Matrika product, but we know that there are a lot of people in our community who can’t come and take a class, but really want to learn how to meditate or need some support for their daily home practice.

Week 2: Day 1: The End

During my “day of rest” in the 8-week series designed by Rodney Yee yesterday I not only took the opportunity to do a home practice that I really wanted to do, I also looked over my blog entries from the first week of the series.  What was painfully obvious is that I don’t want to be doing this practice. A home practice is not about self-punishment, it should feel really good.  It should be about commitment, dedication and making choices that reflect a very personal and intimate evaluation about state of mind, breath and body.  I really enjoy my home practice, but doing the series as designed by Rodney Yee felt a little bit like punishment—–I was really forcing myself, albeit unsucessfully, to do his program even when I didn’t feel like it. This is precisely what makes a home practice different from a group practice.  If I go to a group class and the instructor has us do six tree poses, then I am going to do those six tree poses to the best …

And on Day 6, We Rest

Day 6 of Week One of Eight with Rodney Yee Today we breathe, we relax and we meditate in supported hero pose.  Yes, we finally have a practice that is just my speed and just what I need after an incredibly stressful week.  I’ve got more adrenaline rushing around my blood and poisoning my organs than I care to admit and this, combined with the almost complete lack of quality sleep is enough.  Truly, enough.  So, thank you Rodney Yee for building in this lovely restful practice and (yippie) a day off tomorrow. Next week, sun salutations.  I’m really looking forward to finding some new inspiration for  my sun salutation practice!   Please feel free to join me in my 8-week program with Rodney Yee. You can share your own experience by leaving comments on this blog. It’s OK if you start on a different day or we get out of sync. This is going to be fun! Posted by Sharon Fennimore Rudyk, the fearless leader of Team Matrika. Are you in Pittsburgh, PA? Join us …

Day 5, Week 1: 8-Weeks with Rodney Yee

I just couldn’t help myself.  I am not doing well with this meditation after savasana routine.  Honestly, I’m exhausted.  I’m doing my practice after a long day and night of mothering, working full time and dealing with the world and all the thoughts rumbling in my head.  After savasana, the only thing left is to have a cup of tea, blog and take myself to bed.  I understand completely why the meditation is after the savasana, but it isn’t a realistic order of things for me personally.  So, yet another night of modifying the prescribed practice…….legs up the wall, meditation, savasana. Please feel free to join me in my 8-week program with Rodney Yee. You can share your own experience by leaving comments on this blog. It’s OK if you start on a different day or we get out of sync. This is going to be fun! Posted by Sharon Fennimore Rudyk, the fearless leader of Team Matrika. Are you in Pittsburgh, PA? Join us for a great class at Yoga Matrika in Squirrel Hill.

Day 4: Week One, Yoga with Rodney Yee

“It is crucial to learn how to open your upper chest and your arms with increasing relaxation in your neck and sense organs (Yee, 54).” “The repetition of Tree Pose and Warrior I in the following sequence lets your body make its own subtle adjustments to bring understanding and ease in the poses (Yee, 54).” Ever since I went back to working a job where I spent the majority of my time sitting in a chair in front of a computer screen, I have felt my chin migrate forward and I can just FEEL my whole head in front of my spine.  It’s awful and it feels wrong.  I try to remember to draw my chin in towards my heart and release my shoulder blades down my back during the day, but it is really challenging.  When I finally get a chance to stand up, I feel desperate for a stretch.  I just want to get into downward facing dog and feel the weight of my head releasing down from my spine instead of creating compression and tension as …

Day 3: Week One of 8-Weeks with Rodney Yee

In today’s practice I have discovered what two pregnancies have done to me.  Well, at least I think that is what is to blame.  Apparently, I no longer have any inner leg strength.  If you’ve never practiced tree pose, then you don’t know what I’m talking about.  But, if you’ve ever put the sole of your foot onto the inner thigh, you will recall (unless the last time you did tree pose was a LONG, LONG, long time ago…..) that you not only press with your foot into your thigh, but the inner thigh presses back into your foot.  This not only helps with balance, but it helps to maintain the strength and integrity of the standing leg.  Well, aparently, I no longer have any inner thigh strength at all. In other words, my gracilis is nillis and my sartorius is nowhere to be found—burried under some, uhmm, “fatty deposits”……….. Makes me kind of wish that Rodney Yee were here to help me figure out how to find my inner thigh again.  OK, let’s be …

Day 2, Week One: Home Practice

I was surprised, but I really loved the opening sequence of one-minute downward dog poses followed by one minute standing forward bend poses.  This opening sequence was both grounding and inspiring. Otherwise, I’ve got three words about today’s practice: Too Much Triangle.  And, really, I’m a big fan of triangle pose.  It is both challenging and comforting.  But, I just stopped doing the prescribed number of triangle poses in this practice because they didn’t feel right to me.  I also added a child’s pose into the mix and closed my practice with a chanting session.  Perhaps, after years of having a regular home practice, it is just impossible to go back to following instructions when the instruction doesn’t make sense for how I feel?  I know that, before I had a home practice I might not have even known how I felt and would probably have blindly followed the pictures and the practice as published. Please feel free to join me in my 8-week program with Rodney Yee. You can share your own experience by …

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 …

Summer Yoga Deals

Summer tends to be a season of relaxed schedules, road trips, camping and special time spent outside—-walks in the evening after supper, playing out on the lawn late into the night because it is still light out and it is easy to fall out of the routine of your yoga practice. This summer, we want to help you keep your commitment to your practice by offering awesome deals on unlimited yoga. Our studio is kept to a comfortable temperature with air conditioning and you will enjoy taking an hour out of the sun to refresh mind, body and spirit. Our discounted unlimited yoga packages are valid for ALL classes on the drop-in schedule as space permits. As space is limited in classes, we suggest that you enroll in classes online. This will also help you make and keep your commitment to yoga. Please note that the schedule is not, in any way, guaranteed. Individual instructors will take vacation time and may miss one or more weeks of a class. Some classes currently on the schedule …

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 …

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! 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 …

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) 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 …