Post Thanksgiving Gentle Flow

Join us at 12:00pm on the Saturday after Thanksgiving for an all levels Gentle Flow class! We’ll  breathe, stretch, and move to restore precious vitality. This class is safe for all levels: whether you’re a total beginner, haven’t gotten to the mat in a while, or have a regular practice. Show up in whatever state you are in, and be guided through an accessible fun sequence designed to connect mind, body, and spirit.  Blocks and straps are provided, and some extra mats are available as well. $10 to drop in or use your existing class card.

Saturday November 24th – 12:00pm-1:00pm
Wallingford Presbyterian Church – Fellowship Hall
110 E Brookhaven Rd, Wallingford, PA 19086
  • Drop in for $10!
  • Pay through PayPal or credit card using the buttons below
  • Or arrive and pay with Cash

 

Post Thanksgiving Gentle Flow Yoga Class

$10.00

Ann_Jump!About the Instructor: Ann MacMullan Jeans, a native of Swarthmore, is a certified yoga instructor (RYT-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 info@teamsunwellness.com.

“I have been a grateful student in Ann’s yoga classes for a couple of years. 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.

*Affordable yoga in a supportive community environment*

Balance 101 – Spring Session

Learn the basics of balance – how our vision, inner ear, and strength of muscles and joints all work together to help us balance. We will focus on techniques and exercises aimed at improving balance for all ages, and create balance habits that can be incorporated into everyday situations. Click the video below to view an exercise we’ll be doing in most every class: toe lifts!

 

Thursdays: March 8th-April 12th – 1:00-2:00pm

Swarthmore Borough Hall – Council Room – 121 Park Ave – Swarthmore, PA

$56 for 6 sessions: Sign up through Wallingford Swarthmore Community Classes website, spaces fill up fast!
REGISTER HERE>>>WSCC – Balance 101 – Spring 2018<<<REGISTER HERE

Instructor: Ann MacMullan Jeans, a native of Swarthmore, is a certified yoga instructor (RYT-200) and teaches yoga, mindfulness, and movement classes. She is dedicated to helping people establish greater awareness through breath and movement in their homes, workplaces, and communities.

Hatha Yoga – Spring Session

NOW FULL – check back for a summer session!

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. Bring a yoga mat.

dancersThursdays:  March 8th – April 19th – 6:30-7:30pm
6-week series, no class on 3/29 because the school is closed for Easter Weekend!
STRATH HAVEN HIGH SCHOOL – 205 South Providence Road – Wallingford, PA – 4th Floor Hallway
$34 for 6 sessions: Sign up through Wallingford Swarthmore Community Classes website, spaces fill up fast!
REGISTER HERE >>>WSCC – Hatha Yoga – Spring 2018<<<REGISTER HERE

Instructor: Ann MacMullan Jeans is a certified yoga instructor (RYT-200) and believes in the healing power of yoga and meditation for everyone, no matter what age, level of fitness, or life circumstance.  Ann has also completed Adaptive Yoga Teacher Training, Trauma Informed Yoga Training, and the 8-week foundational course in Mindfulness through Penn Medicine.  She is insured and registered through Yoga Alliance.

Gentle Yoga – Spring Session

Create balance between mind, body, and spirit by connecting the breath with slow movement during gentle reclining, seated and standing postures. Calm the mind and focus inward with guided breathing and meditation techniques. Great for increasing flexibility, improving strength and balance, and reducing stress. Bring a yoga mat and an extra large towel. Blocks and straps provided. All levels welcome!
IMG_3742
Tuesdays:  March 6th through April 24th – 9:00am-10:00am, 8 week session!
Wallingford Presbyterian Church – Fellowship Hall
110 E Brookhaven Rd, Wallingford, PA 19086
$45 for 8 sessions: Sign up through Wallingford Swarthmore Community Classes website, spaces fill up fast!
REGISTER HERE >>>WSCC – Gentle Yoga – Spring 2018>>>REGISTER HERE

Instructor: Ann MacMullan Jeans is a certified yoga instructor (RYT-200) and believes in the healing power of yoga and meditation for everyone, no matter what age, level of fitness, or life circumstance.  Ann has also completed Adaptive Yoga Teacher Training, Trauma Informed Yoga Training, and the 8-week foundational course in Mindfulness through Penn Medicine.  She is insured and registered through Yoga Alliance.

 

Balance

Our sense of balance is something most of us take for granted. Behind the scenes, three complex systems work together to keep us upright.

  1. Visual:  The eyes supply information to the brain about the objects surrounding the body in the physical environment. To better understand the role of this system, try balancing on one leg with the eyes open and then again with the eyes closed.
  2. Auditory:  Our inner ears contain a series of canals filled with fluid and fine, hair-like sensors. These monitor the position of the head in relation to gravity (in an elevator or airplane) and linear space (in an automobile).
  3. Proprioceptive:  Sensory nerves in the muscles, tendons and joints provide awareness of the body’s posture and position in space. For instance, the ankles, knees and hips help us to recover after tripping on a crack in the sidewalk.

 

It is important to note that these three systems rely upon the core muscles as well as the joints, particularly the hip, knee, and ankle, to perform the physical adjustments required to maintain balance.

Hospital corridor and doctor as a blurred defocused background

The consequences of suffering a fall can last a lifetime and affect not only individuals, but families, workplaces and communities. A fracture can bring pain, financial strain, loss of mobility, and many challenges that come with adapting to new daily routines.

FALL PREVENTION

  • Build strength and flexibility through regular exercise (see below.) This is particularly important for those with injuries in their past who avoid exercise due to their fear of falling. This decreased mobility further weakens muscles and bones.
  • Be aware of tripping hazards such as pets, area rugs, electrical cords, wet surfaces and objects on stairways.
  • Address unsafe conditions in the home or workplace such as inadequate lighting, open drawers, cabinet doors and furniture obstructing walking pathways.
  • Correct any vision/hearing issues, which can impact reaction time.
  • Use caution with medications that can interact, causing loss of balance.

EXERCISES TO IMPROVE BALANCE

Just like any other physical activity, balance can be improved through building strength, flexibility, mental focus and overall body awareness. Simple exercises like these can be safely practiced daily at home or the office.

First, start with the Seated Abdominal Crunch.

  1. Sit with a straight back and ankles below the knees.
  2. Inhale and lift arms up and out to the side like a goal post or the arms of a cactus.
  3. Lift the left foot 12” off floor.
  4. Exhale and bring right elbow down toward left knee, maintaining a straight back.
  5. Switch sides

Next, take a break and stand up. We love practicing the Calf Raise to improve balance,  stretch the calves, and strengthen the arches of the feet. It’s also an effective foot massage! Over time, try this exercise without the chair, or for an added challenge, with the eyes closed.

 

Now you’re ready to try Tree Pose.

tree_chair_together
  1. Use a wall or chair if need be.
  2. Put all your weight on the right foot.
  3. Lift your left leg with a bent knee, opening your knee out to the right.
  4. Place the sole of your foot inside the right leg above or below knee.
  5. Bring first one palm up at heart center, and then if you feel steady, try pressing both hands together. Find a place to gaze that is not moving.
  6. Switch Sides.

We love practicing Tree Pose outside, grounding down through the standing foot in order to actively rise through the chest and uplifted arms, while pulling the belly up and in.  Check out our Tree Pose video– shot at the Philadelphia Navy Yard!

BALANCE AND EVERYDAY ACTIVITIES

Active attention to improving our balance can be easily integrated into daily routines and activities. Remember that both the posture and breath are closely tied to our sense of balance. Many exercises focused on improving posture and breath will also improve balance. Refer to the Posture and Breath pages for more details.

  • Keep Moving! Find opportunities to integrate several short walks into the day. Even basic movement is key to maintaining balance, as it keeps the muscles and bones strong while also relieving stress and anxiety.
  • Strengthen the Core While Sitting: Squeeze a yoga block or folded pillow between the thighs while working at your desk,  watching TV or speaking on the phone. The inner thigh and hip muscles are critical for stability when standing, walking or running.

CORE MUSCLES

The muscles of our core provide the stable foundation for all our daily activities, from brushing our teeth to lifting weights at the gym. “It doesn’t matter how strong your arms and legs are if the muscles they’re attached to aren’t equally as strong.” (Steven Ehasz, MES, CSCS). Pictured here are the stabilizing hip and abdominal muscles: Psoas, left, and Rectus Abdominus, right.

Ease of movement and injury prevention are two critical factors in maximizing our quality of life. It’s never too late to begin improving your balance!