Yoga and Meditation
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Inner
Harmony offers instruction in Hatha and Prana Yoga. Hatha
is the most widely-known form of yoga and the one from which
a number of other systems of yoga were developed. Prana
Yoga combines Hatha Yoga postures and the chanting of chakra
sounds.
Unlike
stretching or other kinds of fitness programs, yoga is more
than a physical routine because we connect the movement of
the body and the fluctuations of the mind to the rhythm of
our breath. The awareness that we cultivate is what makes
yoga a practice, rather than a task to be completed or a goal.
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is a wonderful tool for self exploration and empowerment
that provides
a foundation for
mental clarity, emotional stability and physical vitality.
Class components include:
- Postures (asanas) to develop strength and flexibility, maintain
joint mobility and physical comfort.
- Breathing techniques (pranayama) to balance the nervous
system, reduce anxiety, stress and fatigue.
- Relaxation to calm to entire system increasing the efficiency
of immune system.
Classes may also include:
- Meditation to improve mental alertness, increase concentration
and focus, calm and clear the mind.
- Chanting and toning to deepen the connection to the body's
subtle vibration.
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Private
Yoga and Meditation Sessions
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Private
yoga and/or meditation sessions are offered to help you
explore yoga for the first time or enhance the journey you
have already begun.
In
each session you are guided through the use of yoga postures,
breath and/or meditation for instruction that is tailored
to your experience and pace.
If
you like, you can share the experience by booking private
sessions for one to three people.
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Rates
for private sessions with 1 to 3 people:
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1
Person |
2
People @ |
3
People @ |
| 1
Hour - Yoga |
$20 |
$13 |
$10 |
| 1
Hour - Meditation |
$20 |
$13 |
$10 |
| 1¼
Hours - Yoga & Meditation |
$25 |
$15 |
$12 |
| 1½
Hours - Yoga & Meditation |
$30 |
$17 |
$15 |
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Additional offerings for sessions with one person:
| 1
Hour - Yoga with Reiki included in final relaxation |
$25 |
| 1¼
Hours - Yoga and Energy Work |
$30 |
| 1½
Hours - Yoga and Energy Work |
$40 |
| 1½
Hours - Yoga and Massage |
$45 |
By
appointment only - Hours:
Friday
& Saturday 12 noon - 7:00 pm
Please
call or email in advance to make
an appointment.
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Personal
Practice Plan
Working
one-on-one we will develop a personalized yoga
routine to fit your life-style, your body and
time frame. The plan consists of two one-hour
sessions. The first session begins with a check-in
and physical assessment to understand your individual
journey in yoga and health. This session will
include a yoga practice as part of the assessment.
The
second session will introduce you to your personal
practice plan. This session will include instruction
in Hatha yoga postures, breathing and relaxation
techniques tailored for your needs. You will receive
a handout with diagrams that outlines your plan
to support you in your home practice. Subsequent
sessions can be booked at the standard private
session rate. |
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Personal
Plan Rate
$75
– includes two one-hour yoga sessions and
personal plan outline
Subsequent
Sessions
$20
– per one-hour session
By
appointment only - Hours:
Friday
& Saturday 12 noon - 7:00 pm
Please
call or email in advance
to make an appointment.
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Public
Classes
Sandra's
classes are mixed-level and appropriate for the beginner as
well as the advanced student. Each student is encouraged to
go at their own pace and listen to the wisdom of their own
bodies. Various courses are conducted through the Portland
Adult Education program and Portland Recreation Department.
Courses include:
Yoga
and the Zen of Winter
Winter is a time for reflection and connecting with inner
self. In this course we will use yoga and meditation –
movement and stillness – to cultivate presence and depth
for our inward journey, which will bring us strength and renewal
in the coming spring.
The
Heart of Hatha: Yoga and Meditation
Even
though yoga has amazing physical benefits, its main purpose
is to prepare the body and mind for meditation. This course
highlights the body/mind connection and provides an opportunity
for self-exploration. Various meditation and breathing techniques
are presented along with an introduction to mudras (hand positions).
Each class includes yoga followed by meditation.
Gentle
Yoga
Using
Hatha yoga postures, this slower but equally effective practice
helps to loosen and stretch muscles and maintain joint mobility.
Gentle Yoga focuses on safely building strength, flexibility
and
balance for physical comfort and general well-being. This
class is designed for those 55+, people recovering from injury,
or anyone who prefers a less strenuous approach to yoga.
Check
the Schedule page for course dates,
times, fees and locations.
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Your
First Session
- All
you really need to begin practicing yoga is your body, mind
and a bit of curiosity;
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Wear sweat pants, leggings, or shorts (something with an
elastic waistband that allows freedom of movement) and a
t-shirt that's not too baggy;
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Bring a yoga mat if you have one, however, mats are available
at the studio for your use;
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It’s a good idea to refrain from eating at least an
hour before class. In yoga practice we twist from side to
side, bend forward and backward. If you have not fully digested
your last meal, it will make itself known to you in ways
that are not comfortable.
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During
this type of practice it is not unusual to trigger emotions.
If this occurs, allow yourself to release them and do not
feel embarrassed. If you wish to cry, do so. If you want to
laugh, feel free. If you wish to talk about it, rest assured
the conversation will remain completely confidential.
Please
understand however, that I am not trained in psychology and
cannot give feedback. I am simply prepared to listen and support
you.
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The
Physical Benefits of Yoga
Musculoskeletal
System – Yoga encourages strength and endurance, releases
muscle tension, and increase flexibility. Joints are moved through
their full range of motion, which encourages mobility and eases
pressure. The result is a reduction in stiffness, which can prevent
arthritis or improve it if you already have it. Weight bearing postures
may help prevent osteoporosis. Other long term benefits include
reduced back pain and improved posture.
Cardiovascular
System – Yoga improves cardiovascular fitness and circulation.
Studies show that regular yoga practice may help normalize blood
pressure.
Digestive
System – Improved blood circulation and the massaging effect
of surrounding muscles can help the digestive and eliminative systems
to function at peak efficiency.
Nervous
System – Improved blood circulation, easing of muscle tension
and the act of focusing the mind on the breath all combine to soothe
the nervous system. Nerves from the brain and spine go to every
tissue in the body and therefore effect the health of every tissue
in the body. The sympathetic and para-sympathetic nervous systems
are brought into a state of balance. Long term benefits include
reduced stress and anxiety levels, and increased feelings of calm
and well-being.
Endocrine
System – Yoga helps to regulate and control the secretion
of hormones from all glands in the body and bring them into balance.
Skin
– Stretching of the skin during yoga practice causes stimulation
of the cells resulting in firmer, healthier skin. The improved circulation
of blood also adds to skin health.
The
Psychological Benefits of Yoga and Meditation
The
practice of yoga and meditation helps us become more mentally and
emotionally centered. It leaves us feeling grounded as it helps
to release any bound-up tension or emotion that can create illness
or dysfunction in both the body and mind. Yoga engenders a sense
of well-being, stability and peace.
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©
2010 Inner Harmony LLC
Yoga, massage and more in Portland Maine. |
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