Tag: yoga classes Pittsburgh

Yoga and Meditation Classes with Sharon Rudyk

April 29, 2013
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This Week: Starting Monday, April 29, 2013

GROUP CLASSES: This MONDAY I am teaching an all levels (and when I say “all levels” I truly mean that everyone from absolute beginners to advanced students will all feel comfortable and get a great practice) yoga class at Mookshi Wellness Center.  Class is from 10:00-11:00 am.  Just $5 for your first class at Mookshi!  (LOCATION: 401 Biddle Avenue, 2nd Floor above Biddle’s Escape Cafe, Regent Square, Pittsburgh)

I have availability for private sessions or yoga spa treatments this TUESDAY afternoon and evening as well as THURSDAY in the morning, afternoon and evening.  Please call me to schedule (412) 855-5692.

Women of all ages with irregular menstrual cycles, PCOS, PMS, infertility, painful periods or other pelvic pain should check out my personalized womens’ holistic health and lifestyle counseling sessions.  Most women find some (if not a great deal) relief within six-sessions.

I have some private childbirth education and birth doula availability in June and July.  I will not be accepting births for August or the beginning of September.  Please contact me for FREE consultations for June or July or late September through November 2013 births.  Call (412) 855-5692.

I am offering a discounted introductory rate on my NEW Prenatal Yoga Teacher Training online course (will regularly be offered for $1,000, but this special introductory rate of $500) to the first 15-people to register (starts in June 2013 and ends in November 2013).  Please send me an e-mail if you are interested in learning more about this online training opportunity: sharon@yogamatrika.com.  Application is required and all participants must have completed or be in the process of completing a 200-hour teacher training program or have similar experience.

Closing Yoga Matrika

April 18, 2013
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I will be teaching two more classes at 1406 S. Negley Avenue:

Final Classes

Tuesday, April 23, 2013
4:30pm Matrika Flow

Saturday, April 27, 2013
9:45 am Matrika Prenatal Yoga & Exercise

Please come and practice with me this summer!  I miss you already and look forward to seeing you soon and often:

MAY SCHEDULE

Weekly class schedule,descriptions, details and location information/directions.

Mondays

10:00 am Matrika Flow at mookshi
11:15 am Matrika Baby and Mom Yoga at mookshi

Tuesdays

6:00 pm Gentle Yoga & Walking Meditation in Frick Park

Sundays

11:00 am Meditation in Motion at mookshi
12:15 pm Matrika Prenatal Yoga and Exercise at mookshi

Do you have personal belongings at the studio (props,equipment,your mat)?

Please come in the 30-minutes before or after either of these final classes to collect your belongings (or, even better, come enjoy class!).  I will take anything that is left to my home and you can call me at your convenience to arrange pick-up (412) 855-5692.

Art of the Inhale

October 24, 2010
Posted by Sharon
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At Yoga Matrika, an intimate community-based yoga studio in Squirrel Hill, Pittsburgh, I offer a class three times a week called Body, Breath and Mind.  These are intermediate level yoga classes with a holistic approach to yoga practices including asana, pranayama, energy anatomy,philosophy and ethics and meditation.

This week, one of the pranayama exercises we will practice is Anuloma Krama.  This beautiful breathing practice starts with a complete exhale.  The empty lungs are then filled in two sips of breath with a pause between.  In this sweet ode to the in-breath, we pause to appreciate what it feels like to be full of potential, energy and life.  Then, we realize that we can open just a little bit more.  Then, we pause in this great state of expansion and life before returning to where we began, with a complete exhale.

While these instructions are given here for general use, it is important to note that:

  • Many people should not hold their breath, including women who are pregnant.  Please ask your doctor if you have any questions about whether or not this type of breathing exercise is appropriate for you.
  • If you are not a regular yoga student, the pause between breath might be too long for you.  Start with less than 5-seconds of pause and build your way up to 5-seconds over time.
  • While practicing pranayama, it is important to practice in a comfortable way.  If you experience discomfort on either the in-breath, out-breath or the pause, reduce your effort to a comfortable level.
  • It is best to have a competent pranayama instructor when you are first learning.  Please ask your instructor to work with you on this exercise.

ANULOMA KRAMA

Step 1: find a comfortable seat in a chair or on the floor.  Breathe in and out through your nose if you aren’t congested.  Let your belly fill with breath on the inhale and gently pull your navel towards your spine on the exhale.  Enjoy these deep and rhythmic breaths.

Step 2: Exhale completely

Step 3: Inhale the first 1/2 of your breath by filling from the pit of your throat to your sternum is about 5-seconds.

Step 4: Pause for 5-seconds

Step 5: Inhale the second 1/2 of your breath by filling from your sternum to your pubic bone in about 5-seconds.

Step 6: Pause for 5-seconds.

Step 7: Exhale completely

[Return to step 3 and continue for 5-8 minutes.  Then, breathe in and out naturally for 2-minutes and just notice how you feel.]