Going with the Flow

One of my very best traits as a human is the ability to harmonize with others (vocally and otherwise!) However, recently I’ve begun to realize that inner harmony is an even greater skill, and definitely one needing honing in me. Balancing my own inner energies requires the skill of awareness on a deep, deep level. Learning to heed the need for rest, and recognize when something is not good for me are two biggies. 

Letting go of the need to do everything, be everywhere at once, and get it all done requires constant effort (or ease, actually.) And then there is cultivating the ability to ask for what I need from others, clearly and compassionately. Setting boundaries has never been easy for me, but now that I realize their importance I’m getting better at it.

When I’m harmonizing on the inside, not pushing myself through pain or low energy to try and “get it all done,” my emotions are calmer and my mind is also more tranquil. It’s then that the harmony of being with others and really listening (without interrupting) – and connecting with that divine flow of life energy that surrounds us every single minute becomes an absolute joy. 

Achieving this state of inner and outer harmony is only possible for me through a very regimented self-care routine. If I stick with my routine, I can really GO WITH THE FLOW so much better. And the type of yoga that is best for me is actually NOT the vigorous vinyasa that I used to do, but a more gentle type that helps me cultivate this constant awareness both on and off the mat. And that’s what I like to teach, too.

I think that’s the great journey of our lives: getting to know and heal ourselves, learning to listen, and striving for balance every single day – both within ourselves and with others around us.

Outdoor Pop Up Yoga

Outdoor Pop Up Yoga – Slow Flow for All Levels – Swarthmore United Methodist Church

Reserve your spot on the lawn now – this class is limited to 10 participants to ensure safe social distancing. We will measure and mark the spots laid out in staggered rows so all you need to do is show up and roll out your mat. 

Get grounded, connect with your breath, and relax deeply during this slow flow yoga class for all levels.

What you need to bring:

  • Your own mat
  • Any props like blocks or strap you typically use (but not required.)
  • An extra towel or blanket is handy for underneath your mat for extra padding. 
  • Something to cover your eyes during final relaxation pose. 
  • We recommend you wear your mask until your mat is set up and you’re ready to practice. While practicing yoga we leave it to your discretion as to whether you keep your mask on, and ask that you consider wearing your mask as you leave class.
  • Other instructions: Please come 10 minutes early to set up. If you are hard of hearing, let us know in advance and we will reserve a front row spot for you. Do not attend if you are feeling unwell. If you become infected with COVID-19 and you have attended this class, we ask that you let us know for contact tracing purposes.

FIRST COME FIRST SERVE: $20 per person. You must pre-pay electronically to secure your spot, as there will be no cash handling on site. If you need to pay by check please email ann@teamsunwellness.com for instructions. 

We are asking this slightly higher price so that Team Sun Wellness can continue to make yoga accessible for all by offering free classes to underserved communities in Philadelphia.

In case of inclement weather: you will receive an email at the very latest an hour before class letting you know if it is canceled. If you receive no email, class is on. The facilities inside SUMC are not available at this time.

Address: 129 Park Ave. Swarthmore, PA – metered parking right out front available (don’t have to pay past 6pm).

About the Instructor: Ann Grace MacMullan is a certified yoga instructor (E-RYT 200) and believes in the healing power of yoga for everyone, no matter what age, level of fitness, or life circumstance. Ann is currently pursuing her E-RYT 500 and C-IAYT, certification in Yoga Therapy. She has been teaching yoga and meditation throughout the Philadelphia area for five years, and teaches yoga and balance classes every semester through Wallingford-Swarthmore Community Classes.

Gentle Flow Yoga – May

May Classes: These classes have flexible attendance: buy a class card and attend any session that works for your calendar! 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.

When: 

4 Saturdays / May 2nd – May 23rd / 11-12pm

4 Tuesdays / May 5th – May 23rd / 9-10am

4 Thursdays / May 8th – May 26th / 10-11am

Join one of the all levels Gentle Flow Yoga classes and explore:

  • Breath awareness and breathing exercises 
  • The connection between movement and breath
  • Stable alignment in classic poses, modified for your personal anatomy
  • Safe and fun transitions throughout gentle sequencing
  • The philosophy of yoga
  • Taking yoga off the mat into your everyday routine

Show up in whatever state you’re in, and be guided through an accessible fun sequence designed to connect mind, body, and spirit. Blocks and straps provided, and some extra mats available as well.

Where: Wallingford Presbyterian Church 110 E. Brookhaven Road
Wallingford, PA 19086 Free Parking on the premises

12 classes for $120, 8 classes for $100, 4 classes for $55, drop in for $15

Gentle Flow Yoga * Spring Thursdays!

When:  Thursdays / March 5th – April 23rd / 10-11am

Our class will explore:

  • The cycles of the breath via awareness and breathing exercises 
  • The connection between movement and breath
  • Stable alignment in classic poses, modified for your personal anatomy
  • Safe and fun transitions throughout gentle sequencing
  • The philosophy of yoga
  • Taking yoga off the mat into your everyday routine

Show up in whatever state you’re in, and be guided through an accessible fun sequence designed to connect mind, body, and spirit. Blocks and straps provided, and some extra mats and kneeling pads available as well.

Where: Wallingford Presbyterian Church 110 E. Brookhaven Road
Wallingford, PA 19086 Free Parking on the premises

8 classes for $80, 4 classes for $55, drop in for $15

A New Decade, More Healing

This coming decade is a big one for me: I’m turning fifty. That number seems incomprehensibly large when describing my own years on the planet, and yet many of my yoga and balance students are well over that age and as active and vital as ever; I consider them tremendously young. Nevertheless, fifty does seem an age where one should have it all figured out – and I’m still working on that.

Why I Love Yoga

I practice and teach yoga because it’s one of the tools of wellness that’s become necessary to my own daily functioning. I have personally experienced the healing power of this mind-body practice on many levels: regulation of my own turbulent emotions, freedom from anxiety disorder, mobility in my spine despite disc herniation and stenosis, and an overall sense of well-being. My wellness is something I actively pursue, and yoga makes me feel good all over!

Teaching yoga is a job where I get to be my 100% authentic self. I set my own schedule. I form deep connections with interesting and genuine people. Best of all, I’ve witnessed yoga’s myriad benefits in students: improved posture and balance, stronger bones, pain management, better flexibility and strength, and an ability to interpret the body’s signals without too much mental chatter.

Bridging Yoga and Healthcare

As I reach my fifth decade, it’s time to go “all in” with this healing art! Or at least, keep walking the yogic path in the way that honors my own experience; and that means more formally approaching yoga as a therapeutic means of healing mind and body. Thanks to the kind folks who gifted me with the Yoga for Osteoporosis training, I’m starting my journey towards certification as a yoga therapist, and could not be more excited to have been accepted by Prema Yoga Institute to begin my training in February of 2020. I’m pushing my roots down farther into the world of yoga, and into the somewhat new field of yoga therapy.

At PYI, we believe that yoga teaching and Yoga Therapy can empower the body/mind to heal itself. The role of a Yoga Therapist or teacher is not to diagnose or to treat, but to empower the client to participate in their healing process.

-Prema Yoga Institute Handbook

Yoga therapy integrates traditional yogic concepts and techniques with Western medical and psychological knowledge. Whereas traditional Yoga is primarily concerned with personal transcendence on the part of a “normal” or healthy individual, Yoga therapy aims at the holistic treatment of various kinds of psychological or somatic dysfunctions ranging from back problems to emotional distress. Both approaches, however, share an understanding of the human being as an integrated body-mind system, which can function optimally only when there is a state of dynamic balance.

It feels so right to be pursuing this through Prema Yoga Institute (PYI,) an International Association of Yoga Therapists (IAYT) accredited school. The kind teachers there opened their doors to me in November and gave me a small peek at this field of work, and at how much there is for me to know! Here is the course work I will do, once I figure out how to afford it all:

  • Yoga Therapeutics Essentials – starts in February, all signed up!
  • Embodied Philosophy
  • Yoga Sound Therapy
  • Ayurvedic Yoga Therapy
  • Functional Anatomy 1+2
  • Yoga in Health Care
  • Yoga for Back Care
  • Yoga for Cardiac Care
  • Advanced Yoga Therapy
  • Yin Yoga Therapeutics
  • Immersion Courses (already did the Osteoporosis course)
  • Practicums 1-3, one is in a clinical setting – hopefully with Dr. Fishman!

I am simultaneously terrified and thrilled for this next decade. May it be filled with presence, kindness and honesty lighting the way forward!

Thank you to family, friends, students and teachers who have shown their support along the way. I look forward to empowering self-healing in myself and those around me, and continuing the dance of yoga.

If you’d like to contribute to my cause, please visit my GoFundMe page.

Yoga Gift Cards

Looking for that last minute gift? Why not give the gift of yoga to a loved one – or better yet, to yourself!

Personalized virtual gift cards can be created within a few hours of your purchase, along with instructions on where and when classes meet or how to set up a private session. Here’s an example:

Whether it’s chair yoga, mat yoga, or private sessions, we have you covered. Shop our gift card collection:

Balance Workshop

Join us for a fun workshop all about balance!

  • Thursday December 12th, 10-11:15am / Wallingford Presbyterian Church / $25

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 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. Pre-purchase your spot by clicking below – credit card and PayPal accepted. Or bring a check or cash to class, but email to hold your spot: info@teamsunwellness.com

About the Instructor: Ann MacMullan Jeans is a certified yoga instructor (E-RYT 200) and teaches yoga, meditation, and balance classes in the Philadelphia area with her company Team Sun Wellness.

Gentle Flow Yoga – December

When: Saturday December 14th + Saturday December 21st / 11am-12pm

Connect mind, body, and spirit during a series of accessible yoga poses linked together with breath and focus. Blocks and straps provided, extra mats available as well.This class is safe for all ages and bodies: whether you’re a total beginner, haven’t gotten to the mat in a while, or have a regular practice.

FIRST CLASS IS FREE if you’ve never attended a Team Sun Wellness class before! Hold your spot by emailing: info@teamsunwellness.com / 2 for $25, drop in for $15 / Class size limit: 35.

Where: Wallingford Presbyterian Church 110 E. Brookhaven Road
Wallingford, PA 19086 Free Parking on the premises

____________

About the teacher: Ann MacMullan Jeans, E-RYT-200, has been teaching a range of community driven yoga classes in the Wallingford Swarthmore area for almost 5 years. Here is what one student says: “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!”

Student Spotlight: Judy

  • Name: Judy
  • Age: 71 (she adds, “old enough to know better and young enough to do it anyway!”)
  • Sun Sign: Aries
  • Pets: Two long-haired black cats, Amos and Pinkerton
  • Favorite Sweet Treat: anything chocolate

Interoception

One thing I’ve noticed about Judy since I met her in 2016 (besides her lovely posture!) is her ability to open herself up to whatever she’s experiencing, and I can tell she’s really listening inward during class. She has been a fixture in my group classes since then, adding her special brand of graceful goodwill and lightheartedness.

Grace

Warrior Two Pose

Judy’s been practicing on and off since 1998, but in 2000, she needed spine surgery in her neck to repair a serious bone spur that was interfering with her range of motion and causing numbness down her arm. They took the discs out of C6+C7 and replaced them with bone from her left hip. While she suffers from arthritis throughout most of her joints, Judy has learned that she feels much better if she keeps moving.

“If it hurts, it means I’m still alive.”

-Judy s.

Currently, she practices yoga about 2-3 hours each week, which has also helped strengthen her bones as we reported earlier this year. (Her improved Dexa Scan scores contributed to the blogpost I wrote on Yoga for Stronger Bones.) In fact, I blame Judy and another student for getting me interested in yoga for osteoporosis, and I’m only at the beginning of that journey, so thank you…

Effort

Extended Side Angle Pose

Judy came to my house for a special one-on-one session – or an osteocyte party as I like to say! Osteocytes are important building blocks of bone synthesis, but we need to practice the right poses with proper alignment and work hard within the pose (hold for at least 30 seconds, for one!) in order to put enough stress on the bone to get that bone-building party started. She even got into an Extended Side Angle Pose, great for stimulating the femurs and spinal vertebrae – the areas where Judy has thinning bone.

Centering

With her weak ankles and neuropathy in her feet, Judy’s toughest challenge is balancing poses like Tree. “Balance is hard for me, and it makes me feel less successful, though it does get somewhat easier with practice!”

“Let go of your judgments and just do what you can, but make it a regular part of your routine.”

-Judy S.

Because of Judy’s regular yoga practice, she experiences less arthritis pain, stronger bones, and feels more centered in her daily life. Yoga class provides her with a social connection with like-minded people. I’m so grateful to have Judy’s beaming smile in my classes, along with her humor and present-moment insight into her own practice. I hope she will consider the yoga dose response study with Dr. Fishman and keep those BMD scores improving!

It’s truly an honor, Judy!

Meet more of our students

Gentle Flow Yoga – Winter

“The posture of yoga is steady and easy. It is realized by relaxing one’s effort and resting like the cosmic serpent on the waters of infinity.”

– Patanjali, Yoga Sutras

January/February Classes: These winter classes have flexible attendance: buy a class card and attend any session that works for your calendar! 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.

When: 

Saturdays / Jan 4th – Feb 1st / 11-12pm

Tuesdays / Jan 7th – Feb 11th / 9-10am

Thursdays / Jan 9th – Feb 13th / 10-11am

Join one of the all levels Gentle Flow Yoga classes and explore:

  • Breath awareness and breathing exercises 
  • The connection between movement and breath
  • Stable alignment in classic poses, modified for your personal anatomy
  • Safe and fun transitions throughout gentle sequencing
  • The philosophy of yoga
  • Taking yoga off the mat into your everyday routine

Show up in whatever state you’re in, and be guided through an accessible fun sequence designed to connect mind, body, and spirit. Blocks and straps provided, and some extra mats available as well.

Where: Wallingford Presbyterian Church 110 E. Brookhaven Road
Wallingford, PA 19086 Free Parking on the premises

Note: Gift Certificates Available, just add a note to the seller and a virtual card will be created and emailed within 24 hours of your purchase.