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!
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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.

 

Yoga for People over Fifty

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If you can breathe, you can practice yoga. Yoga is not just for the young and bendy. In fact, 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.

Unfortunately, many of the older people practicing yoga are also getting injured. “Participants aged 65 years and older have a greater rate of injury from practicing yoga when compared with other age groups,” states a study published last year in the Orthapaedic Journal of Sports Medicine. Injuries may arise from trying to fit into yoga classes or styles of yoga that do not take into account the possible health challenges that middle aged or older bodies are faced with, such as arthritis, heart conditions, and high or low blood pressure.

At Team Sun Wellness, we teach many beginning adults over the age of fifty, whether on a mat or in a chair. The principles of posture, breath, and balance can be applied to any yoga practice no matter what level of fitness or mobility.

What are the things to look out for if you’re an older adult either starting or continuing your yoga practice?

1-Listen to your body. You’ll hear this a lot from us, and it’s not always the easiest idea to understand. While we don’t want you to push past any pain, we do want you to challenge yourself and test your limits. By connecting your breath with movement, you’ll start to gain clarity of what your body is asking for, what you really do need in any given moment. Silencing the mind that can compare and judge too harshly is sometimes the hardest part of our yoga practice. Be wherever you are, not where you think you should be!

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2-Use props like blocks, straps, and even chairs. Props can help use achieve and deepen poses we could never otherwise perform in their full expressions – aligning the joints and muscles safely to avoid injury. We modify poses and adapt poses and sequences for your particular range of motion. Trying to attain a pose that we are not ready for can cause injury, particularly to areas like the lower back, shoulders, hamstrings, and hips. There’s no reason to be embarrassed by using props in a yoga session!

3-Stop making excuses and focus on the positive. 95% of the effort of your yoga practice is actually just getting to the mat or chair! When you make a consistent effort, you begin to tap into the well of yoga’s benefits, such as increased vitality and better quality of life. Available scientific literature suggests that the regular practice of yoga can improve physical, mental, emotional, social, and vital planes of elderly individuals, offering a better quality of sleep and quality of life.

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! This is not just a self-aggrandizing claim from some yoga teacher, this is from an evidence-based study, the first study to demonstrate improvement in both cardinal and metabotrophic biomarkers of cellular aging and longevity in apparently healthy population after Yoga and Meditation based lifestyle intervention.

  • Physical benefits: reduces heart rate, blood pressure, blood glucose, oxidative damage, fatigue, weakness, fear of fall. Improves heart rate variability, baroreflex sensitivity, insulin sensitivity, physical functions, mobility, flexibility, and urinary incontinence.
  • Mental benefits: reduces depression, anxiety.
  • Emotional benefits: reduces anger, stress, tension and improve self-efficacy
  • Social: improves life satisfaction

Are you ready to practice with us? We offer a few different kinds of sessions for older adults.

You’re never too old, it’s never too late, you’re never too inflexible to start a yoga practice! We provide chairs, mats, blocks and straps to help you find the yoga practice that’s right for you – so you can start reaping the benefits of yoga. Avoid injury, manage stress, and get more joy out of life!

About the Instructors: We are Ann and Brian Jeans, certified yoga instructors (RYT 200) who have also trained in mindfulness practice (Penn Medicine). We teach people of all shapes, sizes, ages and ability levels, both in group and private settings. We are familiar with a wide range of the traditional Hatha yoga styles including Vinyasa, Ashtanga, Bikram (Hot Yoga), Iyengar and Restorative.We love helping people of all ages and walks of life take care of themselves through mindful movement and focused breathing. It’s truly a blessing to be able to share the tools we have discovered on our own paths to health and well-being with others. And we have fun doing it!

Yoga for Every Body

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No matter your age, level of mobility or fitness, there is a yoga practice for you. Yoga is generally low-impact and safe when practiced appropriately under the guidance of a well-trained instructor. If you can breathe, you can practice yoga!

“Whether you’re a couch potato or a professional athlete, size and fitness levels do not matter because there are modifications for every yoga pose and beginner classes in every style,” Dr. Natalie Nevins, D.O., on behalf of the American Osteopathic Association.

We truly believe yoga is for everyone, that’s why we offer mat and chair sessions for all levels. We are passionate about bringing the principles of yoga – physical postures, meditation, and breathing – to atypical populations, outside of the classic yoga studio space, and offer our classes in community, corporate, and private settings where participants can feel supported while safely finding their own practice. Feel free to explore our Class Calendar for more details on when and where.

Intro to Yoga: 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.

Gentle Yoga at Wallingford Presbyterian Church

Gentle Yoga: Our largest class, you’ll find an age range from twenties and thirties all the way into the eighties! The sessions are accessible for all levels, and blocks and straps are provided to help deepen and achieve poses. “Gentle” refers to an attitude of taking exquisite care of ourselves in each moment throughout the class. We explore a variety of reclining, seated and standing postures (asana) and the transitions between those poses, adapted to your level. In addition, we’ll learn more about the limbs of yoga beyond asana or the physical postures, such as meditation (dhyana) and breath-work (pranayama.) See Classes for more info.

Yoga for Men with Brian: This class is specifically designed for men of all shapes, sizes and ability levels to build strength and flexibility in a comfortable informal setting. Men tend to have greater muscle mass and less range of movement and may be intimidated by a traditional yoga studio environment. We’ll work on how to build our core muscles to manage old injuries and prevent new ones, expand the range of movement in our shoulders, backs and hips, use the breath to improve posture and balance, and learn simple techniques for managing stress and developing work/life balance. See Classes for more info.

Students after Hatha Yoga

Hatha Yoga: 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. Whatever your age or level of fitness, you’re welcome to join this accessible yoga class with a real group spirit. Come practice with strangers and leave as friends! See Classes for more info.

Chair Yoga Student in her Warrior Two Pose

Chair Yoga: Pull up a chair! 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. We underline the importance of focusing on the breath, as breath-connected movement is essential for health and well-being, fusing mind and body. Come refine your posture, improve balance, strength and flexibility – in a supportive and relaxing community environment. It’s called a “practice” because there is no “perfect” in yoga. See Classes for more info.

Chair Yoga at Assisted Living Facilities: We have been doing this since 2015, at first as a way to bring activity into Ann’s grandmother Ellie’s life. Teaching chair yoga to those who are between seventy and a hundred years old quickly became something we are very passionate about, and currently offer different yoga programs for all levels throughout the Philadelphia area. Contact us for more info on bringing chair yoga to your community! We have seen the benefits firsthand – our students report that yoga has helped them remain independent longer.

Special Workshops: May is chock full of options! Mindfulness Meditation, Balance 101 and a very special Full Flower Moon Yoga + Floral Design Workshop are all open for registration. Sign up to secure your spot!

Private Sessions: We adapt each session to your individual needs so you can participate safely in a comfortable environment, scheduled at a time that is most convenient for you. We can work in your home, or feel free to visit us in our studio in South Philly.  We are often in the Wallingford-Swarthmore area and work with individuals, couples, and small groups. Celebrate the moment with a special group session! Mats, blocks and straps provided. Contact us or more info.

Corporate Yoga: We love bringing the tools of self-care into the workplace! Contact us to set up a special event or weekly session.

Check out the Feedback Page to hear what some of our students of all shapes, sizes, ages and mobility levels say about practicing yoga with Team Sun Wellness. Our full line up can be found on the Class Calendar!