YOGA ABOVE NORTHAMPTON

3 Classes a Week!


            Pay-What-You-Wish Every Class!


                   Multi-Level Classes! Everyone Welcome!
                             
                           Respectful, Educated and Insightful Classes                                                    
                                        Taught by Anna Meyer CYT.


                                         
25 Main st. 4th floor above Fitzwilly's.


Walk upstairs and follow yellow signs for "upstairs studio." 
Or walk to Karuna yoga, take a left and walk upstairs.  Once you are on the 4th floor, walk down the hall a bit, take a left and you are there!


Class Schedule:


Tuesday: 10:30-11:30am


Wednesday: 5:00-6:00pm


Saturday: 10:30-11:30am


                                           See you there!

The Cure For The Scrunched Shoulder

I don't know about you, but I have holding my shoulders pretty tight this winter.  When driving, walking in the cold or just feeling a deep chill the common response is to scrunch the shoulders up to the ears.  While this instinctive action may help produce more body heat, it can create big amounts of tension in the shoulders and neck.

The main muscles that are effected by such tightening are the trapezius (a big muscle that spans across your upper back/shoulders) and the sternocleidomastoid (a big name for the muscle along the side of your neck, it spans from the front of the neck to the back of the skull).

I don't believe that we can stop the instinctive squeezing of the shoulders and neck in the winter, it is an evolutionary habit.  So, in attempts to make myself feel better after actively tightening these muscles I have put together a few stretches that may be helpful in relieving tightness or pain.  Try to practice them in a warm room, where your muscles can be loose and relaxed.

 -Drop the head to the Right side. Gently roll the chin forward toward the chest.  Bring the head over toward the Left side.  Slowly move back and forth here (without bringing the head backward) to develop movement and open muscles.

-Allow the head to drop toward the right side. Place your right hand on your head to add extra weight to stretch the neck muscles.

 

                              Bring the head to the left side. Add the left hand for extra weight.      
                                                      




-In a comfortable seated position, or standing, bring both arms out beside you so that they are parallel with the floor.  Drop your head to the right side.  Continue to hold your right arm out while you slowly lower the left arm down to your side and perhaps even across the front of your body.  Notice all of the different sensations in your neck.

Try the other side!

                                           


-You may also want to experiment with rolling the shoulders up to your ears, back behind you and then down.  Make circles with your shoulders, and then go in the opposite direction. This motion will build mobility in your shoulders and, if you are feeling tight, will stretch your shoulder muscles.

In addition to these stretches, feel free to massage your own shoulders and neck. You know the sweet spots!

 It may not be the escape from winter you were looking for, but when you successfully relieve those tight muscles in your shoulders and neck it may feel like one.

Three Consistent Classes In Northampton

Starting this Wednesday (Feb. 9th)  Hill Top Yoga will be holding classes at the beautiful space in the upstairs studio in the Fitzwilly's building in Northampton!

To Get There: The address is 25 Main St. (Route 9) Northampton, MA, 01060, but finding the room can be a little adventurous, so to be clear, here are some directions:


Go through the glass doors, and up 3 flights of stairs. Don't continue up to the 4th floor, that is the Northeast American School of Dance. Look for the yellow sign on elevator shaft for the Upstairs Studio, and go down the hallway heading north (keep following signs for the Upstairs Studio, and it will be alright!). Take a right and go around the Karuna Yoga Center coat room. You will then exit out the tin/wood door, and continue up the staircase to the 4th floor. Go through the door and into the hallway. Go around the bend, and take a left. You will see a sign for the upstairs studio. Walk up the landing stairs and here you are! Phew, you made it!


Class Schedule:


Tuesdays 10:30am - 11:30am


Wednesdays 5:00pm - 6:00pm


Saturdays 10:30am - 11:30am


Like always classes are pay-what-you-wish (suggested sliding scale of $5-$10)


Please bring your own mat and preferred props.

The Snow Shovelers Dream

Left Leg Extension

After an afternoon of snow raking, shoveling, hauling and salting I sought respite in a few back opening poses.

These poses are great for finding relief in the upper (trapezius muscle) or lower/side (lattisimus dorsi muscle) parts of the back.

Right Leg Extension

-Extend right leg out to as wide of an angle as you can, bring left foot into your groin, twist torso so as to keep it in line with extended leg, raise arms up -pull to lengthen, bend torso laterally over towards right leg.  Breath into opening side body.  Do the other side.

Child Pose (Garbasana)

-Big toes touch, knees are bent and splayed at a comfortable angle, arms extend outward, creep fingers as far away from your body as possible, keep elbows engaged and off of ground, rest forehead on ground.  Breath into entire back.

Seated Eagle Pose (Garudasana)

Seated Eagle Pose (Garudasana)

- Sit rooted through sitz bones, long and tall spine, bring left arm over right arm, twist hands and  bring palms together, raise palms up vertically. Do other side, placing right arm over left.