“I always feel better after a yoga session than when I started.”
Length of Practice: 18 months
Most Gratifying Pose: Warrior 1
Most Challenging Pose: Transition out of Down Dog
Pets: 1 Cat, Pumpkin (who invariably appears to encourage us during triangle pose!)
Favorite Excursion on Bike: FDR Park & the Philadelphia Navy Yard
I count Ben among those students I most enjoy teaching. He never takes a
pose off. His combination of enthusiasm and discipline allows us to
explore the healing and revitalizing power of each posture. He
epitomizes the ancient yogic principle of tapas, the inner fire that inspires us to “leave it all on the mat”
Life without tapas is like a heart
without love.” – BKS Iyengar
Ben’s consistency in no small part can be attributed to an understanding of his own thresholds and range of movement on any given day. He stays within himself and is comfortable making adjustments to account for “the usual suspects” in his knee and hip. He works with what he brings to the mat and his calm focus provides a solid foundation for building strength and flexibility. He offers this advice to students just starting their journeys on the yoga path, “You would be surprised at how beneficial practice can be if you give it a chance and stick with it.”
Ben enjoys regular time on the bike and tennis court and believes yoga facilitates his active lifestyle. I believe his mindset here is critical. Yoga is not an end into itself, but rather a gateway through which we can continue doing everything it is we love doing AND with greater awareness. Beyond building strength and flexibility, simply paying closer attention to our breathing can help us perform almost any physical activity more safely and efficiently. After all, we don’t stop breathing when we roll out of Savasana!
It has been an honor to join you on the path, Ben!
Seated Meditation and Mindful Movement for All Levels
Wednesday October 2nd 6:00-7:00pm / Swarthmore Town Center / Fresh Air Fitness in Central Park ampitheater – Donation based
We invite you to “put on your own oxygen mask first!”
With the breath as the key to our self-care toolkit, we’ll be exploring simple tools to manage stress, become more present, and foster self-acceptance.
These include seated breath awareness and breath control exercises, breath-connected movement exercises, and a guided mindfulness meditation to finish it off.
Practicing these tools helps develop a mindset that encourages self-care. No experience in meditation or yoga needed. Bring a cushion to sit on, a blanket for your lap if we’re outside, and an open mind. All ages and levels of experience welcome.
Posture, breath, and balance are fundamental to wellness, yet few of us are actively incorporating them into our everyday lives. For example, how are you sitting or standing right now? Have you noticed taking a breath recently? Are you actively using your core muscles to stay upright and balanced? Bring greater awareness to these synergistic fundamentals and become less stressed, safer from injury and more self-aware in your environment. Indeed, physical, mental and emotional health all start with the Big Three.
We are offering special deals for seniors this month. Stay active, challenge your balance, and meet like-minded members of your community! At Team Sun Wellness, we teach many adults over the age of 65. Avoid injury, manage stress, and get more joy out of life by exploring some of our wellness offerings!
Aging gracefully: Our health and the rate at which we age entirely depends on our choices. We can actually reverse or slow down the pace at which we age by practicing yoga and meditation! We have seen improvements in balance firsthand with regular practice in our balance and yoga classes. Being more active seems to go hand in hand with maintaining or improving balance.
According to a 2016 study conducted by Yoga in America, 17 percent of current yoga practitioners are in their 50s, and 21 percent are age 60 and older!
TUESDAYS AT 11AM: All ages and mobility levels are welcome. Learn breathing techniques, easy stretches, and specific yoga poses adapted for the chair. Props like blocks and straps are used to help support, achieve, or deepen a pose. Improve your balance with standing poses that use the chair for support, if it’s in your practice. Come refine your posture, improve balance, strength and flexibility – in a supportive and relaxing community environment. First class is free for seniors! For more info: Chair Yoga. Swarthmore United Methodist Church.
SATURDAY SEPTEMBER 7th, 10-11:15AM:There’s a real “use it or lose it” component to maintaining your balance. Whether you’re looking to prevent balance issues or to reverse them, you need to challenge your balance on a regular basis. In our class we’ll be learning safe, effective exercises that can improve your balance, flexibility, and strength. With practice, almost anyone can achieve better balance. Participants of all ages and mobility levels welcome. Donation-based, pay what you can.For more info: Balance Workshop. Swarthmore United Methodist Church.
There’s a real “use it or lose it” component to maintaining your balance. Whether you’re looking to prevent balance issues or to reverse them, you need to challenge your balance on a regular basis. In our class we’ll be learning safe, effective exercises that can improve your balance, flexibility, and strength. With practice, almost anyone can achieve better balance.
While it’s true that our muscles, joints, and bones change as we age, and are no longer as elastic or strong as they once were, and we may also experience more issues in the vestibular system, or may be taking medications which affect balance, it doesn’t mean we have to blindly believe that our balance is only going to get worse.
I believe that if we have regular doctor’s checkups, stay active and mindful, have good posture, and continue to challenge our balance, we can maintain and even improve balance. I have seen improvements in balance firsthand with regular practice in my balance and yoga classes. Being more active seems to go hand in hand with maintaining or improving balance.
In this workshop, we’ll:
Evaluate our balance using a timed exercise.
Get mindful: create a mind-body connection by focusing on the breath to improve awareness.
Get in touch with our feet, the foundations of balance.
Learn new postural habits: good alignment means stability.
Stretch and strengthen muscles used for balance.
Learn new visual habits: lift the gaze to encourage use of peripheral vision.
Practice increasingly difficult balance challenges in a supportive, non-judgmental environment – such as: standing yoga balance poses, walking a balance beam, ball-handling, and other exercises that challenge our balance.
Explore the “edge” of our balance ability.
Celebrate our victories no matter how small by supporting and encouraging each other!
Participants of all ages and mobility levels welcome. Chairs will be provided, and if you have a yoga mat, please bring one. (Or borrow one from Team Sun Wellness, supplies limited) We will be placing chairs on the mats to create a non-slip surface. Class size limit 20. This is a donation-based offering, so please feel free to pay what you can. Suggested donation is $20, but if you have limited funds, don’t let that stop you from attending for free.
EMAIL OR CALL TO HOLD YOUR SPOT!
firstname.lastname@example.org / 917.837.2014
About the Instructor: Ann MacMullan Jeans is a certified yoga instructor (EYT-200) and teaches yoga, meditation, and balance classes in the Philadelphia area with her company Team Sun Wellness.
We feel really strongly that yoga is for everybody, and yet the images of people doing yoga don’t tend to represent our own bodies or those we teach. So we decided to start a new blog series highlighting our own students, in an effort to shine light on regular people doing yoga and what that might look like. Plus, we wanted to learn more about our wonderful students outside of the classroom! Our first spotlight is on Carol, who was kind enough to come into our home so that we could get to know her a little better. Carol is so motivated and consistent in her practice, she inspires all of us to show up!
C is for Carol and Consistency
How Long Practicing Yoga: 4 years consistently, 20 years sporadically
Favorite Pose: So many feel good!
Most Challenging Pose: Boat Pose
Sun Sign: Pisces
Pets: 2 cats, Diva and Misty
Favorite Sweet Treat: Dried Fruit
I first met Carol L. in the fall of 2017 while teaching a Hatha Yoga series run by the Wallingford-Swarthmore Community Classes organization. Since then, she has attended roughly 115 yoga classes with me and a few workshops!!
“Compared to most other exercises, yoga is the best for allowing you to move at your own pace and accepting your limitations. It gives the best benefits without stressing joints and muscles. And it helps with self acceptance.”
Carol gets to the mat about 5 hours a week and on top of that, logs a lot of miles on her treadmill for cardio.
“Yoga just makes me happy. Even thinking about doing yoga makes me happy. I’m more flexible, stronger and my balance has improved. I also have reduced much of my stiffness and back pain. I experience sciatica much less often, and when it does come on, it lasts a much shorter time. My balance has improved.
See you soon on the mat, Carol! Stay tuned for more Student Spotlights!
When: 10 Thursdays from 10:00-11:00am from September 19th – November 21st
During this group mat yoga class, we’ll find joyful freedom within our bodies while exploring a variety of reclining, seated and standing postures, with the breath at the foreground of our experience. These gentle hour-long sessions are accessible for all levels, and blocks and straps are provided to help deepen and achieve poses. Reconnect with your natural flexibility, innate strength and core balance – to bring your yoga practice off the mat into everyday well-being!
“How are we going to spend this brief lifetime?…Could we start to train as a warrior, aspiring to reconnect with the natural flexibility of our being and help others do the same? If we start to move in this direction, limitless possibilities begin to open up.”
Yoga practiced on a regular basis could help strengthen your bones! Certain poses including Warrior II, Triangle, and Tree are considered weight-bearing exercise, often recommended along with a healthy diet for optimal bone health.
“Yoga puts more pressure on bone than gravity does. By opposing one group of muscles against another, it stimulates osteocytes, the bone-making cells.”
Recently, I’ve had several students approach me after yoga class to talk about their bones. “I just got the results from my most recent DEXA scan, and there’s been an improvement in my bone mineral density score in my spine!” says one 73-year old student who started practicing yoga consistently about two years ago in my classes. Another student, who just turned 70, reported a similar result on her latest scan. Both were kind enough to share their results with me, pictured below.
The DEXA or DXA scan is today’s established standard for measuring bone mineral density, and helps to estimate the density of your bones and your chance of breaking a bone. According to the National Osteoporosis Foundation, “a bone density test is the only test that can diagnose osteoporosis before a broken bone occurs.” If you’ve got osteopenia or osteoporosis, it’s reflected in the numbers.
In fact, more than 200 million people suffer from osteoporosis. Worldwide, 1 in 3 women over the age of 50 and 1 in 5 men will experience osteoporotic fractures in their lifetime.
We reach peak bone density by our late twenties, and then it’s maintained by a continuous process called remodeling, in which old bone is removed and new bone is created. The renewal of bone is responsible for bone strength throughout life. Certain factors like age, genetics, lack of exercise and poor diet can slow down bone renewal, and then our bones might thin to such a degree that we develop osteopenia or osteoporosis. Happily, there are lifestyle changes you can make to maintain and build bone density.
Of course we’d love to attribute the slight improvement in our yoga students’ bone mineral density scores to the practice of yoga. The only real change they’ve made has been adding a regular yoga practice, and neither of them are on medication. So just how effective is a regular yoga practice for building stronger bones?
According to one study, “there is qualitative evidence suggesting improved bone quality as a result of the practice of yoga.”
The study is pretty much the only one of its kind, and its revelations are being touted in Harvard Health and The New York Times. Researchers prescribed 12 yoga postures held for 30 seconds each, practiced on a daily basis by 221 participants. They measured bone density at the beginning and end of the study, and concluded that yoga “actually builds bone significantly in the spine and the femur, the two most frequent sites of fracture.” You can find out more on Dr. Fishman’s site, Sciatica.org.
The 12 yoga poses included in the study:
Triangle (Uttitha Trikonasana)
Warrior II (Virabhadrasana II
Extended Side Angle (Parsvakonasana)
Reverse Triangle (Parivrtta Trikonasana)
Bridge (Setu Bandhasana)
Supine hand-to-foot I (Supta Padangusthasana I)
Supine hand-to-foot II (Supta Padangusthasana II)
Straight-legged twist (Marichyasana II)
Bent-knee twist (Matsyendrasana)
We do most of these poses in our classes on a very regular basis, as they were covered extensively in our 250-hour teacher training certification. It’s been eye-opening to learn that not all yoga poses are good for someone with bone loss issues, and could actually increase risk for a vertebral fracture – as in poses with extreme spinal flexion (as in, forward folds.) Yoga should be practiced under the guidance of an experienced teacher who provides safe alternatives to classic poses, with an emphasis on proper alignment.
I’m so excited for my students who have committed to a regular practice and seen some heartening benefits show up in the very fabric of their bones! They continue to do the work, and it’s wonderful to witness firsthand what could be part of a relatively low cost and low risk answer to maintaining strong healthy bones and avoiding broken ones. Yoga also comes with some pretty great “side effects,” such as better balance, improved posture and strength, and reduced levels of anxiety. Hope to see you and your beautiful bones on the mat soon!
For best bone health, Harvard Health recommends:
eating foods rich in calcium, such as low fat dairy products, sardines, salmon, green leafy vegetables and calcium-fortified foods and beverages.
getting more vitamin D from the sun or a supplement
doing weight-bearing exercise every day
not drinking too much alcohol
Note: if you are under 30, building bone so that your peak bone density score is as good as it can be could help you tremendously later in life! All of the above recommendations apply to those who are still building bone density.
There’s a new way to practice yoga – with even more flexibility in our class attendance. Sign up for 3, 6, or 12 classes and attend whichever classes work best for your summer schedule. Stay mindful and strong throughout the summer months as we move our group classes to Swarthmore United Methodist Church, right in downtown Swarthmore. Classes start July 16th and go until August 22nd.
Attend whichever classes work best for your summer calendar! All levels welcome; blocks and straps are provided. Please bring your own mat.
Gentle Yoga Tuesdays 9:00-10:00am “Gentle” refers to an attitude of taking exquisite care of ourselves in each moment throughout our classes. We’ll explore a variety of reclining, seated and standing postures and the transitions between those poses, adapted to your level. 6 sessions from July 16th-Aug 20th.
Gentle Yoga Thursdays *10:00-11:00am* New later time for sleepyheads! “Gentle” refers to an attitude of taking exquisite care of ourselves in each moment throughout our classes. We’ll explore a variety of reclining, seated and standing postures and the transitions between those poses, adapted to your level. 6 sessions from July 18th-Aug 22nd.
Hatha Yoga Thursdays 6:00-7:00pm Unwind with this gentle but challenging ancient form of exercise. Learn basic yoga asanas or postures to improve strength, balance, and flexibility while focusing on the thread of the breath that “yokes” the mind and body together. 6 sessions from July 18th-Aug 22nd.
All classes meet at Swarthmore United Methodist Church in the air conditioning. The church is right next door to the public library and borough hall – 129 Park Avenue. Metered parking can be found right out front and in the Borough Hall lot next door, and there is free street parking nearby.
Payment Options: 3 classes for $42, 6 classes for $75, 12 classes for $120.
Pay through PayPal or credit card (buttons below):
Checks: Ann MacMullan / 1809 S. Bancroft St. Philadelphia, PA 19145
Attend 3 of any of the scheduled yoga classes meeting at Swarthmore United Methodist Church.
6 Summer Yoga Classes
Attend 6 of any of the scheduled yoga classes meeting at Swarthmore United Methodist Church
12 Summer Yoga Classes
Attend 12 of any of the scheduled yoga classes meeting at Swarthmore United Methodist Church.
About the Instructor: Ann MacMullan Jeans, a native of Swarthmore, is a certified yoga instructor (EYT-200) and teaches in the Philadelphia area with her company Team Sun Wellness. Ann believes in the healing power of yoga and meditation for everyone, no matter what age, level of fitness, or life circumstance. For more information, email Ann at email@example.com.
“I have been a grateful student in Ann’s yoga classes for a couple of years. As an older yoga practitioner who has worked with other teachers in the past, I have especially appreciated her non-judgmental and very encouraging approach. Her classes offer increasing challenges for students to stretch their bodies and their repertoire of yoga poses, but always in a compassionate, supportive, and peaceful atmosphere. In addition, her subtle humor and intention to connect personally with her students makes practicing yoga just plain fun. As Ann expands her teaching opportunities, I hope to follow her for as long as I can move my body!” -Judy S.
We are so excited to announce a new yoga class we’ll be teaching together in our South Philly neighborhood – Intro to Yoga at DiSilvestro Playground! Meets the first 4 Saturdays in June from 10:30-11:30am. Price is $45, which includes a yoga mat! Or drop in to one Saturday for $15, mat not included.
For the first four Saturdays in June (1st, 8th, 15th, and 22nd) join Team Sun Wellness at DiSilvestro Playground’s indoor space for 4 gentle one-hour yoga sessions aimed at beginners, but open to all levels. During our sessions, we’ll explore a variety of reclining, seated, and standing postures and the transitions between these poses – adapted to your level. Our accessible sequences are designed to create balance between mind and body by connecting the movement with breath. Blocks and straps provided to help safely attain or deepen poses. Class size limited to 25.
About the Instructors: Ann and Brian formed Team Sun Wellness in 2015, joining forces to help people of all ages and walks of life take care of themselves through mindful movement and focused breathing. Both certified yoga instructors, Ann and Brian are passionate about bringing the principles of yoga – physical postures, meditation, and breathing – to populations outside the typical yoga studio space. We offer affordable classes in community and private settings where participants can feel supported while safely finding their own practice…and we have fun while doing it!