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Warm Vinyasa Flow With Lori – A Cure For The Mondays

 

Ok let’s face it – We are half way through November. It’s chilly out there. There’s some snow blanketing the Mt. Washington Valley, though not QUITE enough for cross country skiing. And, it’s supposed to rain this week! If you’re anything like me, the shortened days and colder weather can be a real downer – especially on a Monday. I think we all know it’s best to go easy on ourselves this time of year, and November is a great time to practice gratitude and take care of ourselves. That said, one class that is an absolute blessing this time of year is Warm Vinyasa Flow with Lori Keenan on Monday mornings at 10:00.

There are so many nice things to look forward to in this class. For starters, Lori is super nice, inviting, and delightfully light hearted. It’s completely ok (and welcome!) to laugh in class. Also, it’s nice and warm in the studio for this vinyasa flow. Actually, the temp is right around 80 degrees which feels like a little mini vacation on a cold day. Don’t forget to hydrate prior to attendance, because you WILL sweat. This class heats up the body quickly, opening up your lungs, and I think you’ll find that your flexibility increases throughout the hour. While challenging, the stretches that Lori suggests are extremely inviting – this class can be as mellow or challenging as you would like it to be. Lori is also a pro at offering gentle assists when stretching that are just a sweet little gift to the body.

“This 75-minute moderate level complete Vinyasa practice will be taught in a way that will allow you to work within your own level of experience. Modifications will be offered and encouraged. Our class will focus on mindful breathing and alignment to support an enjoyable Vinyasa experience, leading you to increased strength, flexibility, and unexpected openings.” – Lori

Stay tuned throughout the week as we highlight various classes on the schedule. With over 20 scheduled classes per week, including a Wednesday night meditation class, there’s a lot to choose from, and something for every taste.

Our updated yoga schedule can be found here.

Be on the look out for a new winter schedule launching in a few weeks.

 

Warm Vinyasa Flow With Lori – A Cure For The Mondays

 

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Midwifery & Arvigo Massage Coming To Be Well This Month

We are so excited to announce that Hannah Neumann will be joining the Be Well practitioners as a midwife and Arvigo® Therapist.

As a certified midwife, Hannah offers prenatal care, home birth services, postpartum care, and well body care. Her services are based on the Midwifery Model of Care™ which involves monitoring the physical, psychological and social well-being of mother and baby throughout the childbearing year. Care with midwives is both nurturing and highly skilled, rooted in physiologic birth. Healthy, physiologic birth means allowing your body to go through labor under its own innate power, eliminating unnecessary interventions.

Did you know that you don’t need to be pregnant to seek the care of a Midwife? Midwives are skilled to provide primary gynecological care for women at varying stages throughout life. Their knowledge and understanding of the physiologic, emotional and social factors that contribute to our health provide a unique, proactive model of health care. Appointments typically last 60-90 minutes and involve a thorough review of your health history, complete physical and gynecological exam, testing and lab work, recommendations for treatment, and referrals as needed.

In addition to her midwifery practice, Hannah is also an Arvigo Therapist.

The Arvigo® Techniques of Maya Abdominal Therapy are founded on the ancient Maya technique of abdominal massage. This technique is performed through gentle, non-invasive external massage of the abdomen, low back and sacrum.

Arvigo® Therapy is best known for addressing misalignment, congestion, and tension within the abdominal region.  The technique works to alleviate tissue congestion and organ constriction, resulting in improvement in the flow of energy, blood, lymph and nerves within the body.  This therapy also works to release emotional tension held within the abdomen, and supports our innate ability to return to a state of homeostasis.

Hannah graduated from Bellarmine University in 2012 with a BA in Psychology, and from Birthwise Midwifery School in June of 2018.

Hannah resides in the Mt. Washington Valley, where she lives a full and active life farming and adventuring in the mountains.

Want to learn more?

Contact Hannah 

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It’s The New Moon… So What Does That Mean?

August 1st- The New Moon

The New Moon Phase occurs when the Moon is completely dark with zero-percent luminosity, while the Full Moon Phase is completely bright with 100-percent luminosity. While today is the day of the New Moon, the exact new moon is really just a split second before illumination starts to occur again.

“The new moon signifies the start of a new cycle. It’s a time to formulate new intentions and reevaluate existing ones. This is a lower energy phase, so get plenty of rest and give your self the space to connect with your true purpose, passion, and mission. Set aside time for  meditation, journaling, spending time with nature, and yoga. From these places, you can set intentions which are aligned with your authentic self. When you feel ready, write down your intentions and go through your existing list to make sure they are still valid.” -From the “Moon Calendar”  Ap

Currently the moon is in Leo which reminds us to honor and be kind to our heart, chest, spine, and upper back. Consider taking up yoga or pilates or spending a few days getting deeper into your practice if you already do it.

This is likely to be a time where you are surrounded by ideas and new input, which may have an impact on how you perceive and understand the world around you. Your interactions with your local environment and the people you are closest to are also likely to be in focus.

For more information on the various moon phases, click here.

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Upcoming Event: Open House Party at Table + Tonic June 17th

Table + Tonic, our Farm to Table restaurant, is celebrating one year in business. We invite you to help us celebrate on Monday, June 17th from 5:00-8:00 PM. Stop by and enjoy free samplings of our summer menu; featuring food and garden to glass cocktails from our own Mountain Flower Farm. Join us on the deck in celebration of our first year in business with friends, food, music, & drinks.

Monday, June 17th
5:00 PM to 8:00 PM
3358 White Mountain Highway
North Conway, NH 03860
Want to sneak in a yoga class before hand? Check out the schedule here.
Table + Tonic Hours
Closed Tuesday & Wednesday
OPEN EVERY DAY VACATION WEEKS
Monday 5 PM – 9 PM
Thursday 5 PM – 9 PM
Friday 3 PM – 9 PM
Saturday 3 PM – 9 PM
Sunday 3 PM – 9 PM
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Welcome New Instructor, Sam Derrenbacher

As of June 1st, we have a new summer schedule, which you can find HERE. Please welcome our newest instructor, Sam Derrenbacher, who will be teaching Dynamic Hatha Yoga on Wednesdays at 10:00-11:15 AM

Sam Derrenbacher

Sam has her RYT 200 certification, and is certified in Aerial yoga and Reiki Level One

A little bit about Sam:

Every day I practice yoga, I simply feel better. dream of bringing yoga into the lives of everyone so that everyone can simply feel better – both in mind and body. I believe that yoga can fit into any moment in life and is excited and humbled to be able to share my passion with others. 

My mom took me to my first yoga class when I was a freshman in high school and I have grown so much over the past 15 years because of my practice. began my journey to become a yoga teacher in the winter of 2018 at Heartwood Retreat Center in Bradenton, Florida. The program had a wonderful blend of the many types of yoga methods, yoga philosophy, anatomy, and culture and I was surrounded by a wonderful group of mentors. I am certified RYT 200, Aerial yoga and Reiki Level One and am expanding my experiences and education in yin, meditation, herbal wellness and essential oils.

I developed my dynamic hatha yoga class to create a beautiful blend of many styles of yoga to increase flexibility and core strength. Each class will be centered around a fun and educational theme and challenge both beginners and regulars. I am excited to share this class with you all and hope you are able to join me!

I love to adventure and use the physical and mental aspects I have learned in yoga to build my strength for all my adventures. My favorite activities include skiing the backcountry, climbing the local crag, biking natural trails, paddling every river, and researching a small, endangered butterfly that lives in the alpine zone of the White Mountains. A passion of mine is to blend my adventurous spirit with taking care of myself – from yoga to meditation to my homemade skin care products.

 

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MEET & GREET WITH MARIANNE WILLIAMSON – APRIL 16TH

Meet & Greet with Marianne Williamson

Join us on April 16th, at 2:45 PM at The Local Grocer for a Meet & Greet with Presidential Candidate Marianne Williamson.

Marianne Williamson will be stopping by for lunch, a meet & greet, and tour of our operations here at The Local Grocer.
Marianne Williamson is an American author, lecturer, and activist. She has written 13 books, including four New York Times number one bestsellers. She is the founder of Project Angel Food, a volunteer food delivery program that serves home-bound people with AIDS and other life-threatening illnesses. She is also the co-founder of The Peace Alliance, a nonprofit grassroots education and advocacy organization supporting peace-building projects.
 
In 2014, as an Independent, Williamson ran unsuccessfully for the seat of California’s 33rd congressional district in the United States House of Representatives elections in California. On January 29, 2019, she announced her campaign to seek the Democratic nomination for the 2020 United States presidential election.
 
“This campaign is about forging a new political possibility in America. It’s about all of us working together to create a rising tide of citizen activism and activation. It’s not just about electing a candidate. It’s about you….your power….and your world.”
– Marianne Williamson

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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.

FEBRUARY: 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.

MARCH: 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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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
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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

April 1st, May 6th, June 3rd, July 1st, August 5th, 4:30 PM – 5: 30 PM.