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.

Yoga for Everyday Movements

Following Our breath: Staying safe throughout the day

A few nights ago, I learned a valuable lesson while picking up after our dog Lucy. I had been eager to return to my desk to record a few thoughts tied to this post you’re now reading: staying safe as we move through our everyday routines. And wouldn’t you know it, as I bent over, plastic bag in hand, I felt that familiar twinge in my lower back…I shook my head in disbelief and quickly corrected my posture, bending the knees and straightening the back…It was almost comical. Here I was, preaching the importance of proper posture and alignment, and then committing one of the cardinal sins myself…But that is really what it is all about, isn’t it? Building awareness and then informing our movement and mindset with that awareness. It actually sounds a lot like yoga when we’re tuned into a sequence…but what about off the mat, when we’re hammering away at our keyboard or picking up after Lucy? Where can we find that awareness before our lower back joins the discussion? Well, that is where our breath enters the picture…

Research shows that when we pay closer attention to our breath, we can not only relieve stress, but also sharpen our focus in the present moment. Our breath is always there for us and provides the ideal cue for us to pull our heads out of the past or the future, even if it is just to focus on picking up after Lucy. What’s important is that we stay safe during these everyday movements that we normally handle on autopilot…climbing in and out of a deep sofa or easy chair…checking our blind spot when changing lanes on the highway…lifting that bag of groceries out of the cart. As strange as it sounds, our breath can help us pay closer attention to what we are doing in these everyday moments and stay safe, so we can continue doing everything it is that we love doing, or even not love doing so much…

This series of short video tutorials slowly walks you through several basic everyday movements, highlighting how the breath provides us valuable cues on safe posture and alignment. We firmly believe that with practice, you will find yourself paying closer attention to not only these different movements, but also how you are feeling in the moment. It all comes back to following the breath, our gateway into the present. Please let us know what specific movements you would like to see featured in this series, and until next time, stay safe and keep breathing!

1. Everyday Yoga: Getting in and out of our chair

We get in and out of chairs dozens of times every day…in living rooms, offices, kitchens and bathrooms…it only makes sense we take a closer look at this movement to make sure we’re doing it safely. We can all too easily lose our balance, even with chairs we’re familiar with, leading to serious outcomes…in fact, 50% of folks over the age of 65 don’t survive beyond one year after suffering a hip fracture. This video breaks down the proper alignment and breathing that support safely getting in and out of just about any chair you can think of. And as we do so, we’ll also gently tone the core muscles in our back, hips and midsection.

2. Everyday Yoga: Picking Something Up Off the Ground

So, imagine you’ve dropped your keys trying to get into the house, or maybe the dog has left you something to scoop up on your nightly walk…your mind is somewhere else as you bend over and suddenly feel that pull or pinch in your lower back. We have all been there…in fact, 80% of Americans experience significant back pain in their lives. One third report that it impacts their everyday activities, including sleeping! This video breaks down the proper alignment and breathing that support a healthy forward bend, which can also help us build strength and flexibility in our core muscles of the back, hips and midsection. 

So let’s stay safe doing what we love doing (or maybe not love so much…) by paying closer attention to how we move through our daily routines. Think of it as yoga for everyday living!

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.

Hatha Yoga on Zoom

Pre-register by paying $10 per person in advance (and be sure to include your email address)! You’ll be sent a link to the Zoom class scheduled for Saturday at 10am once you’ve paid. The Zoom platform will enable us to see and hear each other, thus allowing me to support you more fully in your practice, and perhaps help us feel more connected.

You can pay by clicking the picture above (you’ll be able to use PayPal or a regular credit card), or you can Venmo me $10 @Ann-MacMullan. Be sure to include your current email address.

The classes I’ve taken on Zoom so far have been great, but you should make sure you set up a little early so you can adjust your camera and audio if you want to be seen and heard. I’ll be there to help you the best I can. I’m asking that you pay $10 in advance, and then I will send you the link to our session and info on how to join.

During our session, I may not be modeling poses as much as I have been on YouTube so that I can talk you through your poses. I’m looking forward to practicing with you! Please let me know if you have questions.

Class description: Learn basic yoga asanas to improve strength, balance and flexibility while focusing on the thread of the breath that “yokes” the mind and body together. “Ha” means sun and “Tha” means moon – together, Hatha is the modern practice of yoga as we know it. Our Hatha class will take you on a balanced journey through effort and ease with the goal of creating stable foundations that allow us to reach new heights both on and off the mat. For all levels!

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

Yoga for Healthy Aging

Swarthmore Public Library – February 5th 2-3pm – FREE – Join us for a combined lecture and movement session, safe for all bodies. REGISTER HERE.

Age is not a disease. It’s a state to which we aspire. Yet slow-moving age-related changes such as loss of muscle mass, kyphotic posture, and lack of flexibility can leave us feeling frail, off balance, and unable to live as independently.

photo by Ben Zuckerman

Often the very thing that many of these age-related changes react positively to is activity – and the RIGHT activity. And when we make lifestyle changes to counteract the effects of aging, it helps us find a sense of control over what may seem like an overwhelming decline. Yoga is one such activity, found to counteract many age-related changes that reduce your health span.

Whether you’re looking to strengthen bones + muscles or improve flexibility and balance, there is a safe yoga practice for every level of fitness and mobility. While we may not have control over certain aspects of the aging process, we do have control over our lifestyle and activity levels. Beyond the physical postures, the mind/body connection created during yoga helps foster awareness and acceptance towards our aging bodies so we can practice safely and with compassion towards ourselves. 

Ann and her grandmother, Ellie

About the instructor: Ann Grace MacMullan, E-RYT 200, has been teaching yoga to older bodies for almost 5 years. Her oldest student was her grandmother – at age 98, she was one of the most active participants of her chair yoga class! She now teaches a range of ages and mobility levels in her Gentle Yoga, Chair Yoga, and Balance classes in the Wallingford-Swarthmore community.

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

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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!”