All posts tagged: beginner yoga

A Pep Talk for You!

Published by Sharon

A Little Pep Talk Just for YOU How many flexible people do you know?  Let’s be honest here—you don’t actually KNOW anyone who is flexible.  If yoga required flexibility, then 15 million people in America wouldn’t have been practicing last year.  But, they did. How many thin people do you know?  If yoga required you to look fabulous in stretch pants, then 15 million people in America wouldn’t have been practicing last year.  But, despite the fact that two-thirds of Americans are overweight, they did. And, by the way, I bet you look awesome just as you are. Don’t think you have enough money for yoga?  Yes, studying yoga and meditation is an investment.  But, in 2010 the cost of heart disease in the United States was $444 BILLION DOLLARS (source).  This is a no brainer.  Invest now in practices that immediately improve the quality of your life at a fraction of the cost that chronic illness and disease imposes on your life later. Stop making excuses.  Making an investment in yoga and meditation will …

Matrika on the Go

Published by Sharon

  I’m taking matrika style on the go and you can find me offering yoga and meditation classes on Sundays and Mondays at mookshi wellness center!  Save your space in a series today.  I’m also offering a workshop for women and one for meditators.  I hope to see you at mookshi soon! GROUP CLASSES Mindful Flow Join me for this esoteric bliss mission!  In this yoga series open to all levels, we move with the breath creating joy in open awareness.  As our practice is a moving meditation, we use a variety of poses, breathing exercises and visualization techniques from Chinese, Tibetan and Indian yoga traditions to create flexibility and strength in body, mind and spirit.  This healing practice will help you feel centered, relaxed and inspired.  Enjoy a stronger and more flexible body as you build a foundation for profound happiness and tranquility. SERIES I: Mondays, March 4, 11, 18 and April 1 from 10:00-11:15 am SERIES II: Mondays, April 8, 15, 22, 29  from 10:00-11:15 am Tuition: $60 for each series of 4-classes …

Are you doing yoga “right”?

Published by Sharon

This is a re-post of one of the most read blog posts I have written in the past 5-years.  This originally appeared in the blog in February 2009.  It’s a great reminder as we start the new year for a healthy and safe way to approach your practice. Both new yoga students and more experienced yoga students, at some point in a class or practice, may wonder if they are doing a particular pose correctly.  Many students wish that instructors would just come over and correct their pose or hope that, in time, they’ll start to get it right.  Most new students are sure they can’t possibly be doing yoga right and many experienced students have developed poor alignment habits that feel right, but are blocking them from deepening their asana practice. This is why we all, regardless of experience level, need to continue to take classes, workshops and find instructors that provide encouragement and assistance in deepening our practice at all levels.  Even the Masters have a guru. A well-trained instructor has studied principles …

I Hope You Dance

Published by Sharon

Yoga Matrika now offers two very unique classes that are not traditional yoga or, at least, different from what you might expect from a yoga class.  In my discussions with some students in the community recently I have heard comments that reflect some fear of trying these different classes and the fear seems to be based entirely on the names of the classes.  These classes both have some dance terms in their names and it seems as though the idea of dance is terrifying for many adults.  It seems to me that it might be helpful to think about what yoga is and put these “dance” classes within the context of traditional yoga philosophy. At first glance, or perhaps even after some deeper consideration, classes with names like “Yoga Dance” and “Yoga Booty Ballet” may not seem like real yoga classes.  Yoga is sitting around on the floor chanting Om or doing downward facing dog or back bends or sun salutations—-right?  So, what is the relationship between dance and movment that is not asana-based and …

Summer Yoga Schedule

Published by Sharon

Summer Schedule 2012 June through August Please note that ONLINE REGISTRATION is required. If classes do not meet minimum enrollment during the summer, they are likely to be cancelled.  Please make sure we know of your intention to attend class.  There is no penalty if you sign-up online and then do not make it to class. The summer schedule will change from week to week depending on instructor availability and enrollments.  Please make sure that you check the online schedule weekly for any changes.  Your instructors need vacation time too!   Summer Schedule 2012 June through August Monday 6:00pm Matrika Flow w/Heather Open Level 7:30 pm Yoga Booty Ballet w/Aleta Open Level Tuesday 5:45 pm Matrika Flow Plus w/Sharon Open Level 7:30 pm Yoga Dance w/Alexis Open Level Wednesday 10:45 am Mom & Baby Yoga w/Rachel Gentle 6:00 pm Prenatal Yoga w/April Gentle 7:30 pm Matrika Flow w/Marilyn Open Level Thursday 10:00 am Yoga I w/Heather Beginner/Open 5:30 pm Yoga for Balance w/Alexis Gentle/Open Friday 10:00 am Prenatal Yoga w/April Gentle Saturday 9:00 am Matrika …

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

Published by Sharon

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

Published by Sharon

“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 …

Summer Yoga Deals

Published by Sharon

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 …

I’ve Got a Booty, How About YOU?

Published by Sharon

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 …

Yoga Dance Party

Published by Sharon

From 7:00 to 8:15 pm on select Friday nights starting in January 2012, Aleta Howard will be leading Yoga Booty Ballet classes at Yoga Matrika. We’re calling them Yoga Dance Parties!These are regular drop-in classes ($15 to drop-in on one class or use a class package or membership). As many of you know, I love to dance, but lack coordination and, uhmm, rhythm………..but I have taken Aleta’s class and absolutely LOVED it. I had a great time, experienced a great workout and left feeling inspired, strong and centered. I assure you that ANYONE can take and enjoy this class. You do not need any dance or yoga experience. It might be cold and gray outside, but it is warm and sassy at Yoga Matrika on Friday nights. Come, bring your friends and shake your booty on: Friday, January 27th   Friday, February 24th   Friday, March 23rd Mark your calendars and enroll online to save your space. Only the first ten yogis get in to class! Use the links above to enroll in classes online. …

Yoga and Hope

Published by Sharon

In the March 2010 issue of ODE Magazine, there is a thought provoking article, Great Expectations: How hope therapy can help banish mild mood disorders and boost happiness, by Catherine Ryan.  Among the many things that I started to think about was the way that yoga promotes hope. What precisely is hope?  Hope is a subtle sensation and state of being, sometimes an emotion, that provides a vague sense that something other than what “is” can be possible.  It provides the foundation for every change, every decision and every transition that we find ourselves on the other side of.  Without hope, the capacity to love, to move, to grow or to change is stifled and the great shadow of fear and doubt can overwhelm us.  Hope is sometimes confused as faith, but although these both require one another, they are quite different.  In order to act on hope, one must have faith in the potentially positive outcome of one’s actions.  In order to have faith, there must be a song of hope in one’s heart …

Curvy Ladies

Published by Sharon

In this workshop, Amy will provide an informative session on yoga for larger women covering everything from how to modify poses to work with a larger belly and breasts to how to keep your joints safe during practice. Yoga truly is for everyone and this workshop will help larger women feel more confident in attending group classes and receiving the full benefits of yoga.

Spring Clean Body & Mind

Published by Sharon

All this great sun and the first little peek at some bulbs starting to rise from the earth here in Pittsburgh makes me think that it is time to refresh the elemental qualities of earth and air in my own body ecology.  While I am sure that I have a significant bias, I’d like to offer what I think is both an economical plan and one that will offer wellness benefits for anyone who participates—- Treat yourself to great yoga and meditation in Pittsburgh! You can purchase a 10-class card for $100 at Yoga Matrika and take advantage of a wide range of classes from Body & Mind (meditation and pranayama) to Honey Flow (combination of yin stretches for connective tissue and yang vinyasa flow) to more strength and flexibility focused classes like Yoga 2/3 and Matrika Flow.  Take 10-classes over these first 3-months of spring and you will help your body adjust to the change in seasons and look your best in your spring and summer little things (uhmmm—you can’t hide your big butt …

Yoga at Home for $2 a Month

Published by Sharon

There are a LOT of great reasons to practice yoga at home on your own: 1-You have work and/or family responsibilities that make it impossible to consistently get to a yoga class.  This may be especially true for new parents who are juggling jobs, childcare and EVERYTHING! 2-You travel often and wish you had a practice you could take with you on the road 3-It’s a great way to advance your practice and always do the poses and exercises that best support you in how you feel (if you’re calling the shots, then you don’t have to do any handstands if you don’t want to!). 4-If you are not feeling well, are injured or need a modified practice for any reason, you can learn how to do a practice that will help you feel better 5-You want to make yoga a part of everyday—a real part of your life and not just a class or workshop that you take every once in a while. Many of my students ask me how to start a home …