November Newsletter

November 2006 NEWSLETTER

Text Box: Begin in a low lunge with the right foot forward. Hands on either side of the foot, right knee directly over the ankle. Left leg extended behind, working the leg as you would in plank. Stay low in the lunge as the arms extend from the back to reach forward. Continue to charge up the back leg, reach the heel away from the arms. Bring your awareness to the abdominals. They must be engaged to go any further. Let the energy of the arms take your forward as the left inner thigh begins to lift up towards the ceiling, this will keep it parallel . Keep the right leg bent!!! Find a long line of energy from the fingers through the back heel. Both arms and the right leg are connecting from the core and lengthening out. If you are ready, straighten the supporting leg (right leg) to arrive in Vira 3. Try to hold for four calming breaths To come out of the pose, slowly reverse all steps. Repeat to the other side.

Move slowly through each transition. Take time to observe the body through your journey . . .

Enjoy the ride!!

Big Apple Core News

Words for Thought

“There are no mistakes. The events we bring upon ourselves, no matter how unpleasant, are necessary in order to learn; whatever steps we take, they are necessary to reach the places we’ve chosen to go”

-Richard Bach from Bridge across Forever

Text Box: In one smooth movement, begin to roll on to the right side. Keep the abdominal muscles engaged like a corset so that the ribs, pelvis, and spine stay connected. Everything arrives in one piece. Once you arrive onto the right side, make sure the body is aligned from hands to toes as they would if you were standing with arms over head. Imagine two walls hugging the front and the back of the body. Reverse your steps to return to teaser and repeat to the other side.

Text Box: Begin in teaser. Balance between the sitz bones and the tailbone. Shins parallel to the floor. Chest lifted and opened, arms extended forward. From here, slowly begin to descend to floor, while extending the legs. Arrive so that the bottom of the shoulder blades touch the floor (as you would in the hundred) extend the arms overhead in line with ears, shoulders down.

Text Box: The lessons we learn on the mat, we can take into our life. Transitions are something that I have explored for many years in my dancing. One of my challenges in learning choreography was taking time in the transitional steps. I wanted to get to the big exciting steps, the breathtaking lifts, the explosive jumps! I could not be bothered by the small silly steps in between them; I would simply speed through to get to where I wanted. So true in life too! Now that I am a little older, I have learned to

Text Box: appreciate the smaller, less significant moments in life. To my surprise, they sometimes end up being just as good as the big exciting ones.

Pilates Pose: Teaser to side balance

Featured Poses

When I am teaching class and everyone seems to be taking things too seriously, I like to give this exercise to them. It always seems to bring the playfulness back.

Physical benefits: improves coordination, strengthens core

Level: Advanced

Yoga Pose: Low Lunge into Vira 3 (Warrior 3)

I love this pose!!! It reminds me of a dance position from the Horton technique that I studied for many years before practicing yoga. It is a beautiful pose. When you perform this, think of yourself as a dancer where there are many other dancers moving quickly around you. You are the eye of the storm; you hold it all together.

Physical Benefits: Core strength, strengthens legs, improves coordination and balance

Level: Intermediate

PHOEBE KELLY

Private Yoga and Pilates Training

Move Your Core New York

Featured Poses:

¨ Pilates: Plank with Balance

¨ Yoga: low lunge into Vira 3 (warrior 3)

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***Celebrate the new Semi-Private business with Phoebe***

FREE DRAWING!

Phoebe will host you and up to three of your friends to a semiprivate party for FREE!

You can attend two semi-private sessions for FREE!!!

If you live in the New York Area and subscribe to the Big Apple Core News, you are already registered. If you are not a subscriber, sign up for the newsletter by November 16^th to qualify.

Drawing of the winner will be Saturday, November 18^th at the next semi-private session. (you do not have to be present to win: you will be contacted later that day)

Which brings us to…

Next Semiprivate session: Saturday, November 18^th at 1-2pm $25

To reserve your spot or to ask questions, please contact Phoebe at Phoebe@MoveYourCoreNY.com

As you practice these transitions observe what kind of person you are;

¨ Are you anxious?

¨ Are you fearless?

¨ Are you rushing to the final pose?

¨ Are you holding back?

¨ Are you staying focused?

Please send in your questions…I would love to help you deepen your practice.

Most FAQ’s in class lately have been about the wrists in arm balances and planks. Everyone, to a certain extent, will feel work in the wrists for these exercises.

However, as you get stronger it should get easier. If you experience straining in the wrists, here are some tips for you:

Questions for your Practice

Don’t let momentum take over.

Welcome! Last issue we brought balance to our fall season. This issue, we transition gracefully into the colder months ahead.

Volume 1, Issue 2

November

1. Distribute weight evenly in the hands. This means that the whole hand and all fingers are pressing into the floor.

2. Correct alignment. Stack the joints: elbows over wrists, shoulders over elbows.

3. Soften the joints. Do not lock the elbows. When the elbows lock, the muscles are not engaging, forcing the joints to take the load of the body.

4. After the exercise, gently circle the wrists to release out of it. DO NOT shake them violently!

5. If all of this does not seem to help take a break for a week or two. There maybe an injury and rest will only repair it.