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Spring Yoga Specials

SPRING YOGA SPECIALS

MARCH: Present your completed 10 punch card in the café & receive a free smoothie.  $5 Yoga with Chellsey!

APRIL: $5 drop-in for any weekly class for all Memorial Hospital employees. Present badge or pay stub

MAY: Yoga Special: Buy 3 months of unlimited yoga and receive $25 Table & Tonic gift certificate

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Yoga Pose of The Month with Yoga Coordinator Sarah Davidson!

Yoga Pose of The Month with Yoga Coordinator Sarah Davidson!

NOVEMBER: Down Dog with revolved twists (Adoh Mukha Svanasana)

Come onto all fours. Keep your hands slightly forward of your shoulders with your fingers spread wide. Curl your toes under, straighten your legs, and lift your hips up and back into the pose.  Heals are striving for the earth and the tailbone is lengthening towards the sky.  Turn the eye of the elbow in; relax your neck. Reach your right hand to the outer edge of your left leg (shin, ankle, or foot, whatever you can reach). If you cant find the leg, shorten your stance. Revolve your ribcage to the left, keeping your left arm straight. Breathe, switch sides, and repeat. Repeat five breaths per side.

DECEMBER: Crescent

From downward facing dog, step your right foot forward in between your hands. Stay on the ball of your back foot with your feet hip-width apart. Lift your arms and torso upright. Draw your tailbone down as you lift your lower belly up. Bend the back knee as much as you need to in order to achieve this. Stretch your arms overhead shoulder-width apart. Breathe for eight breaths and repeat on the second side for the same count.  After both sides are complete, step feet together at the top of the mat and come to stand in Mountain pose (Tadasana)

JANUARY: Chair Pose
Chair pose (Utkatsana)
Bend both knees, drop your hips, and lift your torso upright. Keep the weight in your heels and all ten toes light on the mat.  You should be able to see your toes when you gaze down. Keep your pelvis neutral, lift your lower belly up, and keep your front ribs in. Extend your arms up shoulder-width apart with the palms turned in to relax the base of your neck. Bring a softness through the shoulders.  Repeat for eight breaths.
Chair pose with a twist (Parivrtta Utkatasana) 
From chair, draw your palms together at heart center. Exhale, and bring your left elbow onto your right thigh or knee. Place your palms together and press down to revolve your chest open to the right. and the right ribcage rotating towards the sky.  Keep your hips square. Draw your left knee back so two knees are in one line. Release the twist, returning to chair. Repeat the twist on the second side, and continue for eight breaths per side.

Camel (Ustranana)

Start with knees on the mat and maintain 6 inches of space between knees and feet, which is the length of two fists. Support your spine by placing your hands on the back of your hips with fingers pointing down.  Keep elbows drawing in towards one another and let the shoulders roll back. Inhale while lifting your chest, and exhale while dropping your head back and arching the torso further back. Keep the chest lifted throughout the pose to minimize compression in the lower back.  Ensure that hips are forward and lined up above the knees then bring your right hand down to grab the right heel and left hand down to grab the left heel; Put thumbs on outside of feet and place fingers on soles.  Maintain a tight grip on feet so you can push hips forward. If hips collapse back and you sink into the spine as you grab heels, continue to keep your hands on hips and keep lifting the chest. Keep arching spine back and work hips forward while lengthening tailbone down toward the floor. Continue lifting chest to ensure that body weight hasnt sunk back into heels and hands.   To come out of this posture, bring your right hand to your right hip, and then bring left hand to the left hip.  Press knees down and use abdominal strength to lift and straighten up the spine.  Hold this pose for 8 breaths.

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Winter Yoga Specials

Winter Yoga Specials

                      

DECEMBER: Receive a $20 gift cert. to Table & Tonic w/ purchase of 10 punch card.

JANUARY: $5 yoga for any weekly class for all local restaurant employees. Present paystub or work ID.

FEBRUARY: $5 yoga for any weekly class for all local ski industry employees. Present paystub or work ID.

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Free Beginners Meditation

Free Beginners Meditation

Every fourth Monday of Every Month 4:30 PM-5:30 PM with Leah.

SPRING SCHEDULE: March 25th, April 22nd, May 27th

Great for first time meditation seekers to experience the benefits of this healing and calming practice. For BEGINNERS ONLY.

Free to Beginners Meditation:

Meditation. You probably know it is supposed to be good for you. Maybe you’ve even heard all the talk and research done on meditation. Have you thought there is no way you have time in your day to meditate? Stress reduction is one of the most common reasons people try meditation. Did you know you can meditate anywhere? No special equipment needed. No sitting on the floor with legs crossed chanting. Not even a totally quiet space is required.  If you been wondering about how you can fit meditation into your life ~ these free beginning sessions are meant for you.  It is easier than you think.

12 health benefits of meditation:

  • Reduces Stress.
  • Controls Anxiety.
  • Promotes Emotional Health.
  • Enhances Self-Awareness.
  • Lengthens Attention Span.
  • May Reduce Age-Related Memory Loss.
  • Can Generate Kindness.
  • May Help Fight Addictions.
  • Improves Sleep
  • Helps Control Pain
  • Decrease Blood Pressure
  • You Can Meditate Anywhere

Namaste

“Namaste”

Namaste is a common greeting in yoga. What does it mean to say “Namaste”?  Directly translated, it means ‘the divine in me honors the divine in you’.

The literal translation of namaste in Sanskrit is ‘Nama’(to bow), ‘As’ (I), and ‘Te’(you). When you bow, you surrender your head to your heart.

At the end of my yoga, I instruct my class to place their hands together at heart chakra, bowing our heads, closing our eyes and saying “Namaste”. This is a deep form of respect. In the West “namaste” is spoken with the bowing gesture. In India, the gesture itself signifies “Namaste”. It is not necessary to utter the word while bowing. I honor this spoken gesture at the end of my classes when the energy is the room is peaceful and the mind is still quiet.

Namaste reminds me and others on their mats, that we are all together for a deeper purpose. We are reminded of gratitude and looking at the bigger picture. We are all learning a little about ourselves, what we really feel, and maybe what direction you want to take in life. When you hear ‘trust your gut feeling’, you are making choices from your heart with core meaning, not letting our heads get in the way.

When a person greets another with “Namaste”, there is a definite spiritual emotion transferred. You create a vibration to the receiving person by sending positive energy. Your heart centers are connecting during the greeting exchange. In India, it is appropriate to use this gesture when greeting family, friends, and colleagues.

This positive energy creates a positive power of sharing. Namaste should only be said in a positive manner. A positive aura is sent. With this gesture, always remember to gently touch your fingertips together.

We occasionally need to step back, truly acknowledge those around us and just be present. It definitely takes practice. The end of yoga class is a perfect time. Eventually, you may be able to tap into this calming class memory when you might need to…recognizing the meaning of Namaste.

Namaste may help change how to react to your everyday challenges, how you react to work situations, even how you see your family and friends. The vibrations keep flowing. Namaste can be ‘your moment’ of inner peace and reflection.

I bow to you is telling someone that you are acknowledging them as they are. Just looking someone in the eye means you are consciously seeing them. It’s not physical. We are all with each other at this time, being present…

I honor those in my class…namaste is my thank you to the world created and the world around us.

 

-Daphne LeMay

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FREE Introduction to Yoga for Beginners with Sarah

FREE Introduction to Yoga for Beginners with Sarah!

First Monday of Every Month!
Learn the basics from the ground up

December 3rd, January 7th, and February 4th, 4:30 PM – 5: 30 PM.

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Spring Renewal!

Spring into Spring with a Revitalizing Juice and Soup Cleanse for Body and Soul
The creative chefs at the Local Grocer have come up with a Spring Renewal Program that will help you lighten up your diet AND keep your metabolism going, while enjoying healthy and nutritious soups and fresh-pressed organic juices prepared especially for you!

Each day we will provide:

  1. Delicious fresh-pressed organic juice designed to aid in digestion, boost your immune system, and help rid your body of inflammation.
  2. Soups (choice of bone-broth based paleo or vegan) made with thoughtfully prepared organic ingredients that not only taste amazing, but are packed with minerals and nutrients to support your overall health.

These will be available for pick-up daily at The Local Grocer Cafe. You may also choose to pick up multiple days of soup and juice at one time (up to 3 days’ worth at one time) with advanced notice. If you choose to do this you may be limiting your selection of soup choices. Please be aware that juices are recommended to be drunk within 3-72 hours for optimum nutrition and enzyme and antioxidant content. The fresher the juice, the higher the enzyme and antioxidant content.

At the beginning of your cleanse you will receive a bag of organic herbalist-formulated cleansing tea for you to make at home daily. The Enhanced Package includes free yoga and meditation passes and other Self-Care Aids. See details on the following page.

The Basics   99$   ($120 value)

This 7-day program includes:

  1. A 4 oz. bag of our herbalist formulated organic cleansing tea and instructions to brew at home
  2. One pint of our Organic Fresh Pressed Juice of the Day
  3. One bowl of Nourishing Cleansing Soup. Choose between the following:
    1. gluten free, dairy-free, egg-free, soy-free Paleo bone broth-based
    2. GF Vegan (also dairy and egg free)

 

This program is perfect for those looking for a ready-made healthy dinner (or other meal) and snack replacement to help you make positive dietary changes.

 

 

The Full Package 199$ ($265 value)

This enhanced 7-day program includes:

  1. An 8 oz. bag of our herbalist formulated organic cleansing tea and instructions to brew at home
  2. Two pints of organic fresh pressed juice (juice of the day plus your choice)
  3. Two bowls of your choice of Nourishing Cleansing Soup (gluten free, dairy-free, egg-free, soy-free Paleo bone broth-based and GF Vegan available)
  4. One free Yoga or Dance pass
  5. One free pass to Meditation group
  6. A week-long Self-Care Journal with specific self-care suggestions and descriptions to help support health lifestyle changes
  7. Healthy Cleansing Recipes to make at home to supplement or continue with your Spring Renewal!