Anna Jewell's blog is where you can find anything from Yoga tips to amazing plant based food recipes. Please come back often and see Anna's latest posts!
This Relief For Upper Back and Shoulders - 30 Minute Yoga Class is for when you are perhaps feeling a bit of tightness in your shoulders or upper/middle back. When these areas get restricted, it's easy to feel slouchy in your body and dull in your spirit. This yoga class was created to help you find some relief in your back and shoulders so that you can move with more ease and freedom.
Try out these other classes targeting your upper back and shoulders!
This Yoga For Hips And Back - Release Tension And Build Strength class is all about mobilizing in the hips, releasing tension in the lower back, and feeling supported in the spine. This class is paced relatively slowly so that you can focus on breathing deeply and moving intentionally.
This gentle bedtime yoga class is the perfect practice to help you wind down before bed. We use breath work and gentle movements to settle us down and prepare us for sleep. Get your cozy clothes on and grab your blankets and pillows for this one!
This yoga for hips class is perfect if you find yourself experiencing tightness from repetitive movements like walking, running, cycling, or even sitting. Hip flexors tend to be weak as well as tight for many people so this class will focus on stretching the hip flexors but from a place of strength and support.
This Morning Yoga For Energy and Focus class is the perfect way to jumpstart your day or to find a little bit of extra energy. We work on accessing the deep layers of the core as well as mobilizing around the spine and hips so that you can leave feeling sparky and re-energized.
If you’re interested in other morning yoga classes please click the links below.
This Yoga For Beginners - Build Strength and Flexibility class is the perfect place to start your yoga journey. This class contains many of the poses and sequences I teach in other classes but we move through them more slowly and with a bit more instruction.
This 10 minute class includes many of my favorite exercises for maintaining strength and mobility in your feet! For too many of us, spending hours in overly supportive and narrow shoes can change the structure of our feet and allow them to become deconditioned. This class will help you strengthen your connection to your feet so that they can support you for many years to come!
This gentle morning yoga class is the perfect beginner friendly start (or end!) to your day. I cherish slow mornings and that's why I keep this class short, sweet, and low to the ground. We slowly wake up areas that may feel stiff including the hips, back, shoulders, and neck. Pajamas and a hot cup of tea are always encouraged.
If you’re interested in other morning yoga classes please click the links below.
This class is part three in our Yoga For Posture series and it is all about the neck. Most of us have some degree of forward head position due to us looking at screens for hours on end. In this class, I show you what it means to maintain a neutral neck and how it is something that you can easily integrate into your day and your other movement practices. Let's work to keep our necks in check so that they can easefully do their job of supporting our big beautiful brains!
If you’re interested in the other Yoga For Posture classes please click the links below.
Yoga For Posture: Neutral Pelvis
Yoga For Posture: Rib Intelligence
This is part two in our Yoga For Posture series and it focuses on the ribs. The ribs tell us a lot because we often see them compensating for a lack of movement somewhere and or being affected by what the neck/pelvis are doing. I hope this class is informative for you and helps you move in a more balanced and embodied way!
If you’re interested in the other Yoga For Posture classes please click the links below.
Yoga For Posture: Neutral Pelvis
Yoga For Posture: Neutral Neck
This yoga class is part one in our Yoga For Posture series and is an intro on how to find and maintain a neutral pelvis. We'll also look at what it feels like to move more specifically within the hip joints. We will work through finding what neutral feels like for YOU along with some specific hip and core strengtheners.
I hope you enjoy my Yoga For Posture class that is focused on a neutral pelvis!
If you’re interested in the other Yoga For Posture classes please click the links below.
Yoga For Posture: Neutral Neck
Yoga For Posture: Rib Intelligence
I recently had an interaction with a student who shared that she had been having proximal hamstring attachment pain after she had gone into the splits in another class several weeks prior. I mentioned that she might want to think about doing some strength work for her glutes and hamstrings instead of focusing solely on flexibility. She struck a dancers pose as she told me, "The deep stretches just feel soooo good!'
I can absolutely enjoy the irony in situations like these but I am also able to recall my own journey with this damaging way of thinking. As someone with excess joint laxity, I showed an affinity towards deep forward folds, huge backbends, and "flipped grips." I could finagle myself into those poses and so I did. I recall the feeling of satisfaction when a teacher would come and lay on me in a seated forward fold. This extreme way of practicing felt good in my ego but it was taking a serious toll on my body. Behind the pretty backbend photos and captions about being "open hearted," I held a secret. I felt terrible in my body. I had near constant pain in my hamstrings and knee. When grabbing my foot behind my head, my back would often seize up and prevent me from walking for days. My shoulder was constantly clicking and achy. This went on for years. Maybe it was my own naivety or maybe it was my interpretation of the oft-quoted, "Practice and all is coming" that kept me from taking a step back. It was not until I adopted a "more isn't always better" mindset that I began to improve. I made the revolutionary decision to stop doing things that hurt and started strengthening the areas that I had been avoiding. I slowly began to understand the difference between feeling truly strong and capable versus feeling gratified that I had contorted myself into an enviable yoga pose.
Unfortunately, these stories are not uncommon. I often meet people complaining of pain or injury that has arisen or been exacerbated by their yoga practice. I always find it interesting, though, that this seems to be something that is kept hush hush. Maybe it is because we don't want to question a practice or teacher that was there for us in a time of need. Maybe it is because the mental gratification we receive doing certain postures outweighs the physical consequences. Maybe it is because we think that the suffering is normal and it is just something that will subside if we keep practicing. These are often dangerous mindsets that can lead to a yoga practice that is neither nourishing nor sustainable.
I strongly believe in the importance of approaching yoga with a sense of practicality. While not inherently bad, it is not uncommon in yoga to hear about the body in energetic or esoteric terms. I have found it interesting to witness the masking of extreme yoga as "creating space" or "removing blocks." Having experienced this in my own practice, I have come to recognize critical thinking as a means to more fully receive the healing benefits of a yoga practice. I believe that being willing to ask "why" and learning how to distinguish between what feels empowering and what feels gratifying to the ego are invaluable ways of building a practice that is safe, beneficial, and sustainable.
In this post, Anna talks about the benefits of private yoga lessons and how they can positively impact your everyday life. Anna teaches private and corporate yoga classes in Raleigh, Cary, and Durham, North Carolina. Click to learn more about private yoga!
Have you driven by a yoga studio on your way to work and wondered what this yoga thing is all about? More and more people are experiencing the benefits of yoga, from college athletes to your elderly neighbor. With the growing popularity of yoga in the West and with classes springing up at every turn, there are some common myths that need to be dispelled. Hopefully, by understanding some of the most common misconceptions, you can feel a greater sense of ease when you take that first step into the studio.
While yoga classes are often more popular with women than men, the benefits of yoga extend to anyone regardless of gender, age, race or walk of life. I have heard male students share of the ways in which yoga has helped heal injuries, reduced stress and tension, built stamina and improved athletic performance. Whether you are looking to build strength, endurance and stability or decompress from a tough day, you can find a yoga class to suit your needs.
Saying that you are not flexible enough for yoga is a bit like saying that you are too hungry to eat. While some people have a natural predisposition to flexibility, most people start out feeling more like the tin man than a Cirque Du Soleil performer. It is also important to remember that while yoga is often associated with flexibility, it also helps in building strength and stability. Don't let your fear of inflexibility deter you from attending a class! Very few people walk into their first yoga class loving pigeon pose. Yoga, unlike many activities in modern society, is not a competition. It is all about building greater awareness and learning to listen to your body. Give yourself the time and the permission to learn the poses and modify them when you need to.
Yoga translates to “yolk” or “oneness” and aims to connect your body, mind and spirit. While yoga will make you more aware of yourself, physically, emotionally and spiritually, it is not it’s own religion. There are links to Buddhism in yoga but that does not mean you will be subject to strictly Buddhist teachings in your yoga class. Even if you run into things that you disagree with, there is always a way to mold the teachings you hear into something that aligns with your beliefs. The wonderful thing about yoga is that it meets you where you are. If you are looking to lose weight and get in shape, there are plenty of classes that cater to the physicality of the practice. If you are looking to start a meditation practice and learn more about yoga philosophy, there will be classes that will help guide students on that path as well. The key to enjoying your yoga practice is finding the style that feels most appropriate to you.
Have you ever found yourself in a twisted and sweaty pile, not knowing your foot from your shoulder while everyone else was gracefully balanced in a handstand? While yoga is for everybody, not every class is appropriate for everyone. There are so many styles and teachers and levels of yoga that you are bound to find one that works for you. Keep trying different styles and teachers and classes and find the one that resonates with you. It is common to walk into a class and feel intimidated. If you tried one class and felt overwhelmed by the poses, know that yoga takes consistent practice and that the more classes you do, the more familiar the poses will become. If you are new to the practice, find a studio that offers an intro class, workshop or series. Find a studio and teacher you feel comfortable with and know that if you do not click with them, there are unlimited other options out there.
While an hour or more of practice is ideal, you can reap the benefits even from just five to ten minutes on your mat, or in your office chair, for that matter. If you cannot get in to a class, take a few minutes to practice some of your favorite poses or even just close your eyes and take a few deep breaths. There are many different ways to fit yoga into your life, even with the busiest of schedules.
Many people walk into a yoga class on the recommendation of their doctor. While it is so wonderful to see doctors recognizing the benefits of yoga, you have to be careful about which class you are walking into. If you are rehabilitating a shoulder injury, stepping into a Vinyasa class where you will be on your hands for a large portion of class may do more harm than good. When done without mindfulness and care, yoga can exacerbate and even cause injuries. If you are looking for a class to help with a specific injury, do your research. Read articles, find reviews, talk to the instructors and let them know what you have going on. Private yoga lessons also provide a wonderful opportunity to work with a knowledgeable teacher that can assist in your healing process. Find someone with a strong understanding of the body and if you do not feel comfortable with any particular teacher, never feel pressured to attend their class. No matter what injuries you are working with, you will be able to find a class be it an athletic flow class or a relaxing restorative class.
With so many different styles and levels of yoga, you are bound to find one that you love. Some people come to a yoga practice looking to be challenged in an athletic flow. Some people come to a yoga practice looking for a healing and meditative class. Some people want a little of both or just want to experiment because they heard yoga might help them feel better. While a few types of yoga are primarily stretching, many other styles will absolutely challenge your comfort zone. Identify what it is that you are looking for in a yoga class and then do some research on the different styles. Whether you are an athlete, couch potato or weekend warrior, there are plenty of classes that will help you find ease, strength and functionality within your life.
It is no surprise that yoga can be a little pricey. For many, finding a teacher and class they love is well worth the cost but for many others, it is simply not an option. Thankfully, with yoga growing in popularity, it is becoming more widely available. Many yoga stores and organizations will offer free community classes on a weekly or monthly basis. There are numerous websites that allow you to stream full length classes for less than twenty dollars a month. Many times, studios will even offer discounts for students, teachers, military and certain local corporations. There are unlimited books and DVDs available as well but if you are new to the practice, it is helpful to attend at least a few classes so you can have a teacher help you in learning the poses.
During the first five or so years of my yoga practice, I was consistently injured and in chronic pain. I did not practice sustainability or work to create longevity. I did not seek to understand the intricate workings of my own body. I did not seek out the knowledgable teachers but rather looked for the teachers that would push me the furthest. I struggle with hyper mobility which essentially means that my joints tend to be rather unstable. Because of my hyper mobility and surrounding naivety, I was drawn to a yoga practice because I could relatively easily contort myself into bendy poses. I was often praised in classes or given uncommon adjustments to take me deeper into a pose. I thrived on the attention and continued to push myself to the extreme. I remember attending a workshop with an internationally known yoga teacher where we did quite a few deep backbends. I was so bent on "opening my heart" that when I left, I was barely able to walk for a week. Throughout the beginning years of my yoga practice, I developed numerous chronic injuries and ended up in constant pain and with little motivation to practice at all.
It was not until I attended additional teacher trainings that things began to change. I began to understand that there is no "right" way to practice yoga and that I was allowed to practice in a way that felt helpful. I had spent the previous years relying on my flexibility when what I needed was to create strength and stability. I distinctly remember my teacher, Grace Morales telling me, "just because you can do something doesn't mean that you should." I began modifying and removing certain poses from my practice as I rediscovered the basics. I learned how to build a nourishing and balanced practice that kept me feeling good after I left my mat. I came to find that there is no destination when looking to create a healthy and functional body. It is only when we consistently show up with awareness and curiosity that we can begin to find a sustainable practice and adaptable body.
My teaching is constantly evolving as I learn new information and discover different methods of healing. I used to love to practice and teach inversions and arm balances and fast paced power classes. While these classes were fun, I hadn't cultivated the physical awareness or body knowledge to approach them safely. These days, my practice mostly revolves around building stability and challenging that stability in a variety of ways. As a result, I feel strong and supported, both on and off the mat. I don't believe that in order to practice yoga well, we must follow a strict set of rules or alignment cues. I encourage students to approach their practice with subtlety and consistency. I believe in practicing that which improves our physical experience and helps us to heal. For me, that healing has come from a nontraditional and anatomy based practice with a focus on strength and stability. Because of this, I enjoy teaching an outside-the-box and anatomically focused class that encourages students to explore their bodies in a new way.
I would love to be able to share this practice with you! There are plenty of opportunities throughout the week to catch a class. I teach private yoga classes in Raleigh, Cary, and Durham as well as corporate yoga classes in the triangle. Additionally, I teach weekly vinyasa classes at Cary Flow Yoga and Blue Lotus. You can view my schedule here. I look forward to seeing you on the mat!
As yoga practitioners, many of us have experienced the heightened sense of awareness and subsequent mindfulness that can come as a result of our yoga practice. Self awareness is the practice of choosing to consciously jump into the depths of our weaknesses and unhealthy patterns instead of living unconsciously in the shallow waters of adequacy. When we stare our weaknesses and unhealthy patterns in the face, we only have two choices. Option one is to accept our own complacency. Option two is to see weakness as the step to growth. Think of this in terms of an asana (physical postures) practice. The first time you tried crow pose, you probably felt wobbly, a little weak or even a bit discouraged. Maybe you thought about giving up and saying that crow just wasn't in the cards for you. On the other hand, maybe you decided to break it down step by step and accept the challenge as inspiration to grow stronger. If we are open to it, yoga can be the tool that sheds light into the darkness of our own unconsciousness.
It was this very concept that prompted me to launch my Seva program. According to mindbodygreen.com, "'Seva" is a Saskrit word meaning 'selfless service' or work performed without any thought of reward or repayment." Instead of being complacent in the state of our local and global communities, I am asking you to stand with me as we reject our collective unconsciousness. Once a month, at Elite Ballroom Dance Studio in Morrisville, North Carolina, I will be teaching a 90 minute all levels yoga class with 100% of the proceeds going to support a local or global charity. The first class will be on Sunday, November 20th from 4-5:30. Your $10 will be going straight to Charity:Water to help bring safe clean drinking water to people in developing countries. Join me there in sharing the benefits of our yoga practice with this global community!
