Hi all, I wanted to shared a few things on the horizon, and a couple of creative expressions from students in this group!

Upcoming class theme: backbends

Backbends have a heart-opening and energizing quality that feels like the right thing to drag us out of the damp cold of early spring into the warmth of late spring.

To have a well-distributed backbend that feels good and still allows you to breathe while you're in it, we'll be working towards:

• open hip flexors (front of hip, including psoas)
• flexibility in your spine (in all directions, including side bends and twists)
• good range of motion in your arms
• openness across your chest
• the ability to stabilize your lumbar spine (which bends more easily) and extend (lift/backbend) your thoracic spine

Here are some poses we'll work on:

• baby cobra, locust, sphinx (emphasis on upper back strength and ability to lift and extend your thoracic (upper) spine
• camel and dancer (emphasis on stabilizing low back while lifting upper back, and dancer is a balance pose too)
• bridge and reverse table (arms extended back)
• bow pose and upward facing dog (require more strength, low back stability, and range of motion)

New Class Alert: 4 week pop-up in Chestnut Hill

• Vinyasa Yoga With a Chair - Wednesdays 10-11 am at Chestnut Hill United Church: March 23, 30; April 6, 13
• go to jmayyoga.offeringtree.com - look under offerings for more info

Other Schedule Notes:

• Starting in mid-April, I'll be teaching two 8 week courses through the Mt. Airy Learning Tree: Yoga For Body Awareness, Mondays 7-8pm; and Yoga for Basic Strength and Mobility, Wednesdays 10-11am. Registration should open in two weeks, and I will have a link on my website
• Also starting in mid-April, I will be teaching a 6 week posture series at the Springfield township library, Thursdays 10-11am. This is sponsored by the Friends of the Library and is FREE for you!
• see jmayyoga.offeringtree.com for my ongoing class schedule

Fun Stuff From our Community:

• One of my students from the Y, Susan, sent me these sweethearts in honor of Valentine's Day:

• Another student from the Y, Kathy, sent me this recipe that I loved, for an African sweet potato stew. The base of onion, garlic, and ginger, with a finishing touch of peanut butter gives the dish a unique depth of flavor. https://upbeetkitchen.com/2020/11/16/african-peanut-chickpea-and-sweet-potato-soup/

Take care of your body, mind, and spirit, and I'll see you soon,

Jen