Let’s face it as much I love yoga I get pretty tired of the scantily clad 24 year old women hyper-extending their hips joints talking about peace and tranquility as they discover their true self.  Look.  When you start a yoga practice especially over the age of 30 there are certain poses that as cool as they are, just aren’t in the cards.  It’s never going to happen!  More importantly it never should.  One of the principle guidelines of yoga is right action.  Forcing your head to your knee in Pyramid Pose after having done no stretching in your life would not be right action but a hamstring tear waiting to happen.

But that does not mean don’t do yoga.  Indeed do yoga and lots of it and often.  The more you practice the more flexible you will be.  The more flexible you are the less stiffness in your body.  The less stiffness in your body the less pain and risk of injury.  You get the idea.  Plus, there are so many wonderful non – Instagram benefits to be had with a regular yoga practice.  Like feeling more peaceful and less stressed out after every class. Regular yoga practice can help in reducing back pain, having the awareness to breathe through feelings impatience (especially around the holidays), better circulation and reducing gut issues like constipation, and flatulence.  Yoga can even help to reduce anxiety.

If you are under the age of 30 well, go slowly towards putting your legs behind your head or 10 minute headstands because all of that will have an impact on your body later in life.  Will you be kept out of the kingdom of enlightenment if you do not achieve lotus?  No.  But if you practice often and enjoy the ride on your mat then enlightenment can truly be yours.

Change can be hard!

October 31, 2018

Change is not easy for most of us and big changes are even harder.  We have to dig deep and find courage, and put on acts of bravery and great faith to adjust to something new.  Fall is the season of change.  The Earth teaches us how to just let go.  When the branch can no longer support us or hold us just let go and fall gently to the support of something new.

Change is fiery and vibrant.  You can see the reds, oranges and the yellows bursting a the seams to bring in the shift.  What happens when things don’t change and they should?  The get heavy, stale and dis-eased.  What stops us from making the changes we need to when we know they need to be done?  Fear.  Fear holds us back from all things new and wonderful.  We try to find excuses and justify why we don’t change jobs, stand up to someone or create boundaries for ourselves instead of just admitting that we are afraid.  We don’t like the not knowing when we have to make adjustments, loose someone or jump into something that is (although wonderful) different than before.

Take some time this Fall to ask, “What needs to change in my life?”  “Where can I be more courageous and take that leap into the unknown?”  “What kind of support do I need to ask for to help me as things transition?”  and most importantly,  “How am I acknowledging the fear that arises around change?”

When it comes to change call more love into your life.  Whether that is doing something loving for yourself or a neighbor or even a stranger that may need some help.  Do something anonymously that will help you feel a part of something larger.  Opening us to love can help when we are in transition.  Getting out of your box and empowering others gives you great strength to take on change and help you not feel so alone as you step into something new.  Look for signs of love.  Love in others, love in animals, nature and love in the courage of so many people who have embarked on a new journey of their own before you.

 

Respond with love…always.

Yoga is only the half of it

October 24, 2018

There is a lot to be said for good nutrition when you want to stay in shape.  We all know we shouldn’t eat fried food or packaged food but you may not know that certain foods we think are healthy can actually end up hurting us in the end.  We could end up with more aches, pains and inflammation in our bodies that leaves us uncomfortable and hangry.

We love yoga and a daily routing of stretching and breathing exercises is good for reducing stress, increasing strength and flexibility, but what you eat can play a big factor in how well you can do your yoga and how you feel after.  I’m sure you have heard that gluten is the new evil but wouldn’t you like to know why?  Sure cakes and cookies are bad too but is there any dessert we can reasonably have?  Come find out how good nutrition can help you with weight loss, decreased stiffness in the joints, less anxiety and more energy with our resident nutritionist Deb Orosz this Saturday at 12pm at Fuller Yoga Glastonbury.

Got questions about how to navigate your food intake through the holidays?  Now is the time to ask your questions and put a game plan together so you can stick to good health throughout the winter.  With regular yoga and good nutrition you will feel better than ever.  And wouldn’t that be nice?

Looking for something more personal?

Book a private consultation with Deb here   http://bit.ly/2yvjR2a

Why not?

Yoga with Justine Fuller

Helping students

A 200 hour yoga teacher training is an investment in yourself.  You will learn yoga in a whole new way so that whether you teach or not you will know your body and be able to self correct in any pose. You will learn breathing techniques that you will use as a resource for stress reduction and ease.  Not only that, if you decide to share this gift of yoga by teaching our 200hr yoga teacher training you will prepare you with the anatomical and alignment knowledge to keep people safe, engaged and feeling better and not just shout out posture names like a drill Sargent.

It’s learning a lifestyle.  Learning how to choose differently, see things differently and help yourself and those around you find more ease in their body and peace in their world.  The Fuller Yoga Teacher Training is comprehensive in that we start with the body and build all the teachings bases on that.  This is hatha yoga right?

Would you like to view your world from a bigger platform?  See yourself connected to a larger community of people who are practicing authenticity, truth and speaking from the heart?  Yoga reminds us that we are spiritual beings having a physical experience and learning how to help others connect to their body and clear their mind helps us all.

There will be reading homework, tests and projects and papers to write.  You will learn how to teach to real people and not just teach to yoga students who are already knowledgeable.  Each weekend will focus on the following topics and you will be expected to develop a home practice and practice at the studio 3x a week.

– Anatomy/Kinesiology

– Pranayama/Kriyas/Meditation/Philosophy/Lifestyle/Ethics

– Asana/Benefits/Cueing/Contraindications

– Class Themes/Structure/Music/Seasons/Life stages

– History of Teaching/Business Practices/Marketing

So if you are ready to invest in yourself and others then this is the program for you.  Check out our Teacher Training Page for our 2019 200hr YTT and drop us an email with any questions.  If you want to make yoga a part of your life you will be glad you did.

Check it out here.

 

Yoga How to Start

October 9, 2018

In today’s social media star world it’s easy to get intimidated by the images we see of yoga.  Please be advised you do not have to be flexible to do yoga.  All you have to do is be willing to check your ego at the door.  As we continue to seek the fountain of youth we are realizing that the more we try to be 23 again the more the fountain is drying up.  That is when it is time to turn to exercise that is easier on the joints, increases blood flow and builds strong muscles and bones.  YOGA!!!  With it’s adaptability and use of props anyone truly anyone can do yoga.  However, if your ego keeps telling you you have to be perfect or not to look stupid then you just may miss out on all the wonderful benefits of a regular yoga practice.  Like less stress, sleeping better, eating better and even getting better at yoga.

Google yoga studios in your area.  Find one that does an Introductory or beginner course in yoga.  You will learn the names of postures and various breathing techniques to help increase oxygenation and reduce stress.  You will also be in a group of other beginners.  And you may even make friends with people who are also looking to better their health and feel better in body while getting or staying fit.  Find a friend and do it together and if anyone misses a week they owe the other person a pair of Athleta yoga pants.  And at those prices you’ll be sure you both will show up.

Hesitate no more!  Isn’t it time to grow a little and achieve more and be around for the great grand kids?

Breathe,

How are your hips?  Do you feel stiff in your hips and low back?  Like they just don’t sway like they used to?  If you sit in a desk most of the day or stand on your feet you might be tight in your hips and low back that can cause a lot of pain.  Below you will find a simple stretch that can be done in stationary chair (no wheels please) that will alleviate aches and pains due to inactivity.  So pull up a chair.

Pigeon in chair hip stretch

Sit on the edge of the chair with your feet planted firmly in front of you and sit up tall.  Now cross your left ankle over your right knee, like a man would typically cross his legs.  If you are really tight your knee crossed over will point towards the ceiling and it will feel very awkward.  In that case put books, blankets or a higher chair underneath you so your knee of the foot on the floor is 90º, in this case the right knee.  Lift up through your spine to be as high on your sit bones as possible creating a flat back.  You may feel some stretching in your hip just by being in this position and if so just hang out there for at least 30-60 sec.

If you don’t get much sensation place your hands up a wall as high as you can,  or find something to pull on like a yoga ropes wall or a bar and lean forward keeping the spine straight until you begin to feel a stretch in the hip of the leg that is crossed over.  After 30-60 seconds change to the other side.  Repeat each side at least three times.  After you are done stand up and gently bend at the waist reaching forward towards your toes.  Then come back to a standing position and take a walk.  See if your hips have a little more swing to them.  Now put an alarm clock at your desk or workstation to help remind you to do this again at least two more times throughout the day.

You will find this stretch, when repeated often, will be very helpful in alleviating all sorts of hip and lower back pain.  As always, let me know how it goes.

Live Simply and Wisely,

Justine

Write to Justine at hello@fulleryoga.com or find on Facebook

Fall Back to School

August 8, 2018

Sarajean assist.jpgSeptember is back to school month.  That means a lot of changes.  Different schedules have to be put in place, more traffic and cars are on the road and that time we had to play, take a day trip or go to the movies is scheduled with activities, homework and the onset of the holidays.  So how can you keep the easy spirit of summer and carve out time for yourself as your whole life changes tempo?

Well, it’s not just kids that have to go back to school.  Us adults could you use the education as well.   One of the best ways to keep your mental acuities is to keep learning, studying and growing your knowledge in ways that interest you and broaden your horizons.

Where can you find a class or workshop on various subjects that doesn’t cost a mortgage?  The first place to look is actually not you tube or the internet but your town.  Many towns have a park and recreation department that provide various classes ranging from foreign languages, computers, cooking, art and even exercise classes.  As we age it can get harder and harder to meet people and create connections and companions around activities that interest us.  We can get isolated and the internet won’t help break through loneliness.  That’s why when you engage in your community you can meet people who have similar interests and are close by therefore after the course is over you could meet up for lunch or coffee.

Also you may want to branch out to your local community college.  They generally have lots of classes that pertain to personal development that won’t end up in a degree, unless you want that of course.  There are arts annexes and organizations that hold classes in painting, photography, sculpture, writing mixed media etc.  You can check museums or science centers that may be having lectures or workshops in conjunction with specific exhibits.  You can even look at your local yoga studio for classes or workshops in yoga, meditation, essential oils and to make a bigger commitment you can enroll in a 200hr yoga teacher training even if you already know you may not want to teach.

Sure we may have to do additional education for our job to keep up with trends but it is also important to find new things to learn that peak your interests and help you become a well rounded human being and a fountain of information.  Then when the details of what we’ve learned have faded into the background we will still have good friends with similar interests.  And that can last a lifetime.

 

For more information on workshops and teacher trainings with Justine at Fuller Yoga in either Glastonbury  or West Hartford please visit www.fulleryoga.com

Meditation…

July 22, 2018

2008-05-20 16.29.18Have you ever thought about your thoughts?  Have you ever thought about how your thoughts make you feel?  Often times it’s our thoughts that stimulate our feelings.  If you think about how someone disappointed you, you may feel sad or upset, however if you think about the person who helped you move something or watched your children while you ran an errand or some other good deed, then you may feel a sense of love and connection.  So it’s evident our thoughts have a lot to do with our feelings.  This week let’s take a minute to examine our thoughts.  Are they mostly positive or negative?  Do they leave you feeling good or bad?

It may seem weird to examine your thoughts but you will find that you gain clarity and peace of mind when you are more in control of what you are thinking.  Here’s an exercise you to help.  On a blank piece of paper draw a line down the center to make two columns.  Use the left hand column write down your “negative” thoughts then on the right hand column write a list of your “positive” thoughts. Your positive column may be small but notice how you feel when you think about those thoughts.

Now that you have separated your positive and negative thoughts you will begin to notice them more and more.  In fact carry your list with you throughout the day so you can add to it on either side.  Then at the end of the day cut your list in half lengthwise so the columns are separate and burn the negative side so all you have left is the positive side.  Then take the positive side and place it in a prominent place in your home or workplace.  Repeat the exercise everyday for 5 days.  You will end up with 5 positive lists.  Try not to repeat anything on the lists.  Now for the next two days keep reading your positive lists and let the good feelings affect your attitude, your relationships, and your connection to Universal Source Energy and all things good and beautiful.

 

Live Simply and Wisely,

Justine

For more information on meditation classes please visit

https://fulleryoga.com/events-workshops/

downdog flowTruly there is nothing like it.  I cannot seem to find a way to replicate the openness and length the body gets with the Ropes Wall.  Originally designed by B.K.S. Iyengar it has unlimited potential for ALL and I mean ALL.  For those just starting out it is good for support and structure.  For people who who have injuries, spinal issues or chronic pain the ropes wall can target areas traditional yoga just can’t no matter what style you practice.  And for the advanced yogi the wall helps the body access and deepen stretches to achieve postures like King Pigeon king pigeonand Wheel.  With all the sitting, driving and texting we do we have to find ways to bring ourselves upright and back into better posture.

The best way the ropes wall does this is by allowing us to be passive and soften into postures so our body can relax and unwind all the tension it’s been holding without forcing or pushing into something new.  Water does not flow the way you force it to but rather it finds the path of least resistance.  Our bodies aren’t much different.  They like to take the path of least resistance.  Just think of the effort it takes to get up and change the channel.  Ergo the remote.

If you think it’s not for you think again.  I’ve had 6’4″ men on it, students with scoliosis on it, 85 year old women on it and others who were terrified find their way to loving the wall and what it does for their body and getting them out of stiffness and pain.  In fact one student felt as though her organs had more space in her body.  This might be true.

There is a stillness when practicing on the wall.  I suppose it’s due to the space that is created in the body the joints and the mind itself for possibility and ease.  Find a class either with us or a studio near you, you won’t regret it.

 

 

 

The Cool Side of Yoga

July 6, 2018

swimming pool yoga 2I’m sure you’ve all heard about Bikram Yoga (yoga practiced in 108°), Hot Yoga, Sweat and Surrender Yoga and now even Hot Pilates and Barre classes so with all this hot yoga craze we may be missing out on the cooler side of stretching, breathing and relaxing.

There are several styles of yoga that are great to balance out summer activities and warmer climates so you can still get all the benefits of yoga.  The first one is restorative yoga. This therapeutic style of yoga is often called “Active Relaxation” which uses props to support the body while keeping it active with minimal movement in a relaxed, meditative state. These poses are used to trigger the parasympathetic nervous system, which is responsible for balancing the body. The postures are specifically designed for when you are feeling fatigued, weak, stressed from daily life or when you just want to experience stillness. They are equally beneficial to alleviate depression, reduce chronic pain, migraines and the symptoms of insomnia, asthma and to help recover from childbirth.  The second style of yoga I recommend during the hot months is Gentle Yoga.  Gentle Yoga consists of a balance between slow repetitive and sustained stretching.  Standing postures are rare in gentle yoga and if they are performed they are to stretch rather than strengthen.  Gentle yoga can be an excellent way to begin a yoga practice and start gaining flexibility in a way that won’t set you up for failure.  The third practice is Yin Yoga.  Yin (soft) yoga, as opposite of Yang (active, strong) offers a slow paced movement and helps press pause on hyperactive life we are living. Yin and Yang are opposites, yet together they create wholeness while complimenting each other. The yoga postures will be held for short periods of time (2-4 min) with intention to create more elasticity in connective tissue, access deeper muscles, release stress from the body and mind and aid in overall relaxation.

With summer comes lots of activities and exuberant energy that needs to be balanced and grounded.  It is just as important to take care of ourselves when we feel good as it is when we do not.  These three yoga styles (Restorative, Gentle and Yin) are the perfect activity to do just that just look for these names of yoga at your closest yoga studio.

L.Justine Fuller

For workshop and 200 hr Yoga Teacher Training courses please visit;

www.fulleryoga.com