Foundations

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.

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Posture affects breathing, lung capacity, and overall energy levels. Learn More

BREATH4

Focused breath exercises can help reduce stress, anxiety and depression. Learn More

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Balance can be improved through exercise and awareness of everyday routines. Learn More

 We offer customized Wellness Sessions for groups of all sizes to help bring greater everyday awareness to the posture, breath and balance.

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.

Posture

We can all recall as kids being asked to stand or sit up straight. Correct posture is essential to health and well-being. Why? Because posture affects breathing, lung capacity, and overall energy levels. Slumping or slouching compresses the lungs and decreases the volume of the breath. This limits oxygen inflow, vital to maintaining peak energy levels and proper functioning of muscles, nerves and all major systems of the body.  Hours in front of a TV or staring at a smart phone can weaken the core muscles of the back and abdomen while tightening those of the hips, chest, shoulders and neck.  We can reverse the influences of our modern lifestyle by paying attention to posture.

First, take stock of how you sit.

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Proper Seated Posture

  • Feet planted flat on the floor or footrest
  • Avoid crossing the legs
  • Ankles directly below the knees
  • Knees level with the hips
  • Knees, hips and shoulders level
  • Forearms parallel to ground
  • Midsection engaged and pulled in
  • Breath directed into upper chest

Next, notice how you stand.

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 Proper Standing Posture
  • Body weight even on both feet Feet hip-distance apart
    Feet and knees pointed straight ahead
  • Hips even, stomach tucked in
  • Back straight without rounding or arching
  • Shoulders even, pulled back and down
  • Chin level with the ground

Reversing Bad Posture

Noticing your posture throughout the day is a great place to start. A few simple exercises can help us begin to reverse the effects of our bad posture habits. One of our favorites is the Seated Spinal Stretch. We love doing this throughout the day when we’ve been behind a desk for a while or as a way to transition from one activity to another, like getting out of bed in the morning. This simple but effective spinal stretch can also be performed on the hands and knees where it is referred to in yoga as the Cat-Cow Pose.

Seated Spinal Stretch

  • Place your hands on your knees. Inhale, pulling the shoulders up, back and down, expanding chest – arching the back.
  • Exhale, straighten the arms, tucking stomach towards the spine, and press down into knees – rounding the back.

Building Everyday Postural Awareness

  • Take frequent breaks to stand and walk if seated for extended periods
  • Plant feet firmly on the floor anytime while seated
  • Keep shoulders back and chin level whenever using a smart phone
  • Switch a handbag between shoulders throughout the day

Posture is critical to balance: when the bones and joints are in correct alignment, less strain is placed on the back. This makes any activity safer and easier, from walking to the corner store to carrying groceries up the stairs. There are very few daily activities that do not depend on proper posture, solid balance and effective breathing. According to Harvard Health Publications, greater attention to everyday habits can visibly improve posture within weeks!

It’s never too late to improve your posture!

Yoga for Every Body

If you can breathe, you can practice yoga! No matter your age, level of mobility or fitness, there is a yoga practice for you. In all of our classes, we explore a variety of postures and the transitions between those poses, adapted to your level. In addition, we learn more about the limbs of yoga beyond the physical postures, such as meditation and breath-work. A consistent yoga practice can:

  • Improve your posture, flexibility, strength and balance.
  • Help you manage your stress and anxiety.
  • Deepen your awareness and acceptance of self.

We are passionate about bringing the principles of yoga 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.

Yoga is the cessation of the turnings of thought.

-Patanjali, Yoga Sutras

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

CHECK OUT OUR VIDEOS TO PRACTICE!