The mission Challenges of The Health n August 2000 I was rear-ended become weak and less Advantage Yoga while stopped in traffic on the flexible. We compensate Ibeltway. I was hit so hard that the grill by recruiting other body Center is to of the pickup truck left an impression parts, moving them in ways enhance the on the back of my minivan. Besides the they are not designed to move, expected whiplash, I had other serious, which over time causes those health, well-being though not crippling, musculoskeletal muscles and joints to become achy and sore. and unity of body, injuries. For several years after the accident, I was constantly aware of how Yoga postures challenge us to mind, heart, and I moved, sat, and positioned myself for move outside of our normal sleep. Bad posture and wrong patterns. They also require us to spirit through movements exacerbated the discomfort. balance strength and flexibility Yoga and related At the time of the accident, I was by strengthening areas that are taking a yoga class or two a week plus too mobile and creating disciplines. the occasional workshop and was flexibility in areas that are stiff teaching eleven classes. Yoga was a and tight. After the accident, huge part of my life and I refused to I could immediately feel allow the accident to take it away when I was doing a yoga from me. In the past three or four pose incorrectly because I years, the discomfort has subsided had instantaneous feedback. and I credit most of the Either the area where I was SUMMER 2011 improvement to a regular yoga injured became uncomfortable practice. or whatever I was using to HIGHLIGHTS compensate for my injuries When we are injured, the would feel overstretched or common and normal reaction is WORKSHOP: fatigued. At first I could only do to protect ourselves from further Inversions . .4 the beginning level poses, but pain. It is very easy to stop over the years, I regained most SHORT COURSE: moving in the ways that hurt Scoliosis . .4 of my flexibility and strength and stay with movements that and in some areas exceeded Judith Lasater . .10 cause no discomfort. Though where I had been before as the short term effect is a SAMPLE CLASSES . .12 my body became better decrease in pain, the long aligned. term effect is Registration Begins Although I the opposite. June 6 will always Muscles have to be Classes Begin that are careful in not July 18 some poses, I am used doing far better than the medical community predicted. In talking with other yoga Susan Van Nuys (E-RYT practitioners, I am not alone in experiencing these benefits 500) is the director of The of a regular yoga practice. Health Advantage Yoga Center. She has been a yoga Whenever we suffer an injury, physically or emotionally, practitioner since 1989 and we want to protect ourselves from additional harm. It is began teaching in 1997. A natural to create all types of shields and compensations former Anusara® certified and to avoid situations where we could be hurt again. instructor, Susan has studied Though we may have no control over an injury’s with many world-class Anusara occurrence, we do have a choice in how we react. We and Iyengar teachers. She can allow the injury to define us, becoming part of the received a BS degree in way we picture and describe ourselves, which at the computer science and linguistics beginning is understandable as we find a new normal. from the College of William However, over time, we can either keep our protective and Mary and she particularly shells or stretch beyond them. Though staying protected enjoys applying the logic she is easy and comfortable, it limits us in the long run. To learned while programming to the progressive teaching of stretch beyond our comfort zone is difficult but the yoga poses. Susan’s approach is long term rewards are worth the challenge. warm and clear with an appreciation of individual differences. YOGA 1/BEGINNER is symptoms such as muscle/ YOGA 1-2 is a Anusara Yoga principles the introductory class for joint pain, stiffness, continuation class for Yoga of alignment. It is students who are new to weakness, or fatigue. 1. The emphasis of this recommended that Yoga. This class focuses course is on refining and students complete both is a on poses to stretch and GENTLE YOGA 2 building endurance in Yoga 1 and Yoga 1-2 continuation of Gentle strengthen the legs, back, Yoga 1 and Yoga 2 before taking Yoga 2. Yoga 1, emphasizing the and shoulders. Emphasis standing poses. The basic refinement of Gentle Yoga is a is given to the basic Anusara Yoga principles of YOGA 2-3 1 poses and introducing combination class. It alignment of the standing alignment are presented. the basic Anusara Yoga begins with Yoga 2 poses poses. This class is suitable for principles. This class will and moves gradually into students who have is focus on strengthening the Yoga 3 poses, particularly GENTLE YOGA 1 practiced other styles of designed for those who body and adapting poses strengthening poses for the yoga, but it is not suitable prefer a class less vigorous to protect injured or weak upper body in preparation for those who have never than Yoga 1. It includes joints. New breathing and for the headstand and studied yoga before. gentle stretches and relaxation techniques will handstand. The headstand breathing as well as simple be introduced as well. This YOGA 2/ADVANCED is the major pose learned movements designed to class is more strenuous BEGINNER focuses on in this course. Students systematically increase the than Gentle Yoga 1 and refining the standing poses should complete at least range of motion of every students must complete at and learning basic sitting three sessions of Yoga 2 major joint and increase least two sessions of Gentle postures, simple back before taking Yoga 2-3. energy. This class is ideal Yoga 1 before taking bending poses, and the for students with chronic Gentle Yoga 2. shoulder stand using the Please do not attend class if you have a contagious condition. HAYC has a flexible make-up policy and we will welcome you back when you have recovered. 2 healthadvantageyoga.com We regret there is NO CHILDCARE Classes (cont.) available at the Yoga Center. YOGA 3/INTERMEDIATE body and their balance is VINYASA FLOW 1 Tai-chi/Yoga Flows. This continues with refinements the key to our physical is a continuous series of class is suitable for students to poses studied in Yoga 1 health, our emotional postures and Sun Salute who have completed at and 2 and introduces the stability and our mental variations connected with least one session of Yoga 2. headstand, forearm clarity. Each week we will the breath. This style of balance, and full arm focus on a different chakra practice is heating, PRENATAL YOGA is for balance (handstand). and explore meditation, vigorous and challenging. pregnant women. This Additional back bend preps, and yoga poses that Recommended for class is designed to help poses are also included. can be practiced to help students who have you stay relaxed and Regular yoga practice guide that chakra into completed at least one healthy throughout outside of class is balance. session of Yoga 2-3 or pregnancy and to prepare strongly encouraged. It is above (or who have past you for delivery. It is fun recommended that students LUNCHTIME YOGA Vinyasa experience), are in and appropriate for both complete at least three students will experience good health and free of new and experienced yoga sessions of Level 2 and yoga's physical and mental major injuries. students. Please obtain one session of Level 2-3 benefits such as increased your doctor’s or midwife’s before taking Yoga 3. energy, clear focus, and VINYASA FLOW 2 permission in writing reduced stress. Using slow builds on the strength, before enrolling. YOGA 4/ADVANCED and gentle yogic postures stamina, and flexibility is for students who are with corresponding breath gained in Vinyasa Flow 1. YOGA FOR LIL KIDS capable of holding a work, students will become Sequences are more (ages 4-6) encourages freestanding headstand, familiar with the Sun challenging and move at a younger children to can do a full arm balance Salutation, gain upper back faster pace. The pace and experience yoga. Using (handstand) alone at the and spinal flexibility with intensity progress as the yoga postures in games, wall, and who can push up gentle twists and session continues. stories, adventures, and into Urdhva Dhanurasana backbends, and practice Recommended for songs, children improve (Upward Facing Bow poses that strengthen the students who have motor skills, flexibility, Pose) with straight arms. lower back and abdominal completed at least three balance, strength, Regular practice is muscles. Each class will sessions of Vinyasa 1 and concentration and self expected. Permission of end with a short who can move repetitively esteem while having fun. the instructor is required. meditation and relaxation between Chaturanga and Children will also be to re-energize you for the Urdhva Mukha Svanasana. introduced to relaxation ACCESSING YOUR CORE rest of the day. Open to all Suggested as a make up and breathing techniques. focuses on the powerful levels. class for Yoga 3 and Yoga 4 All children must be potty and deep muscles in the students who are able to trained. abdominal region. These MOVEMENT, BREATH move into headstand and (ages 7- muscles increase endurance AND MEDITATION handstand at the wall. No YOGA FOR KIDS in yoga poses and Explore all three 11) is designed to help components of the classical serious physical injuries or children build strength and strengthening them may limitations.