Happy almost summer everyone! I've been enjoying wearing t-shirts and drinking coffee on the patio. I've also been responding to the events of the world and busyness of the end of my kids' school year with bigger feelings. I've needed all the self-awareness and self-compassion I've gained from my yoga practice to stay centered (sort-of, sometimes).

I'm grateful to be able to teach all of you, and I want to share what's coming up in the next few months.

Summer yoga pop-up class

• I'll be offering a six class series this summer at Chestnut Hill United Church on Wednesday evenings 5:30-6:30pm (6/22, 6/29, 7/13, 7/20, 7/27, 8/3)
• The classes will be designed to be done entirely on the mat or a combo of mat and chair
• for more details, visit my website jmayyoga.offeringtree.com, and look under 'offerings'

Summer vacation dates

• For YMCA classes - I will be gone the following dates, and I hope to have subs: Sat. 6/11, Fri 7/8, Sat. 7/9, Sat. 7/30
• For my Sunday zoom class - I will be gone 6/12, 7/10, 7/17

Summer teaching schedule

• Roxborough YMCA - Friday 10-11am; Saturday 9-10am
• Slow and Strong Sundays on zoom - 10-11:15am - I would love to see some new or returning students join this class. If you have hestations about the tech, I can walk you through it! See 'offerings' on my website for more details.
• Journey's Way - if you or someone you know is over 55 and is interested in community, classes, and resources, check out Journey's Way in Roxborough! The yoga classes are Tuesdays in June 11am-12pm
• Summer yoga pop-up (see above)

Upcoming class theme: Twists

Twists are a great way to keep your spine supple - disks, vertebrae, and surrounding muscles. Spinal disks don't have their own blood supply, so they depend on a variety of movements to stay hydrated. Twisting movements stretch abdominal and ribcage muscles, creating conditions for an easier deep breath. Oblique abdominal muscles are also strengthened during twists, which can help with an upright posture. There can also be a delicious release that happens after a deep twist - of energy, of tension - a deep letting go.

General technique for twists

• for twists where you spine is upright, bring your pelvis upright, lengthen through your spine, and bring your head in line with the rest of your spine
• start the twist by drawing in and up in your low belly, lifting the twist up into your ribcage area
• go for an even distribution of sensation throughout the pose

Compare and contrast twisting with and without using arms for leverage

Sit in a chair with feet flat and pelvis and spine upright. Hold onto opposite elbows and bring them up to shoulder height. Inhale to find more length in your spine; exhale to draw in an up in your low belly and rotate.

Sit sideways in a chair with feet flat, and pelvis and spine upright. Hold onto the back of the chair with your hands. Inhale to lengthen through your spine; exhale draw in an up in your low belly as you start to rotate, this time using a push/pull with your arms to go deeper in the twist. Keep your shoulders relaxed down. How is this version different from the first?

Seated twists are tricky (Marichyasana III)...

• because it's hard for many of us to get our pelvis upright in a seated position. If you twist with a pelvis that is tilted back (flat/slumped low back), it can compress instead of lengthen your low back.

• sometimes using a prop under your hips can help, but sometimes skipping seated twists is the best option, and you can do something similar from a standing position

New Yoga Book

I've been reading a book called "Yoga Revolution" by Jivana Heyman. The book challenges us to read the yoga texts in a different way than many of us have been taught - as a call to social justice instead of primarily as a tool for understanding the true nature of our Self. It mentions some of the classic yoga texts and references the philosophical system of yoga, from the author's perspective as a white, gay, American man. I got a lot out of reading it, however, if you are new to the whole system of yoga, it doesn't give you the overview. For that, I would recommend a book that I read in my first teacher training, called "The Heart of Yoga: Developing a Personal Practice" by TKV Desikachar, son of Krishnamacharya (who taught many of the teachers we think of as bringing yoga to the west and influenced the physical practices that we do today).

take care of yourself, and I'll see you soon,

Jen