Join us in a variety of Tree Poses plus
more to challenge our bodies.





2012 Yoga for Relaxation and 'more'~~~

Join us Friday Mornings at the
Rice Lake Senior Center
8:30 - 9:30am
12 W Humbird St
715-234-7224

Your first class is FREE~~~

namaste'
(meaning the 'Inner Light' or 'Spirit' in Me, Honors
the 'Inner Light' or 'Spirit' in You)

a YOGA description~~~

The word yoga comes from the ancient Sanskrit root yuj, which means "to yoke" or "to join"—as in yoking together a horse and cart. Today, yoga is commonly defined as union, because the practice helps unite—or join together—many things. On the most basic level, yoga unites the body and the mind through the breath. On the most cosmic level, yoga unites the individual with the universe.
Here's a way to experience this concept:
Sit in a comfortable seated position and tune into your breath. Allow your breath to slow and deepen. Meditate on the word yoga or union or one. What associations do you have with those words? What do they mean to you?
Now move away from your thoughts and simply sit with your concentration on the word yoga. If thoughts intrude, notice without judgment that your mind is chattering, and return your focus to your breath. You are moving into a direct experience of what union truly means.

~~~Keep serenity with radiant Light of Love in your Heart~~~

Take Time

Remembering, focusing, sharing,
living life~~~
Take time to spend time
with people you care about most~~~

Mind, Body & Spirit Survival Kit

Rice Lake Yoga Friday mornings 8:30 - 9:30am Rice Lake Yoga
at Rice Lake Senior Center 12 W Humbird St


Enjoy Nature and Remember to ~~~B R E A T H E~~~

What you need for your:

SURVIVAL Kit FOR YOUR
BODY, MIND & SPIRIT

RUBBERBAND Reminds you to be flexible & resilient

GUM Stick with it---don’t give up!

KISSES & HUGS
Remember to Hug lots!

TOOTHPICK Pick out good qualities in yourself & others

BALLOON Lighten up your Life! Be joyful & Grateful!
~~~ BREATHE~~~

MINT You are worth a MINT~~~Value YOU!

You are GOOD STUFF! Each an Angel ~~~

Relaxing in Your Place

RELAXING IN YOUR PLACE


Lynda Sirianni loves to share and help others to find ways to feel better
from the 'inside~~out' using our own breath to Relax and Let Go.
Lynda will present an introduction to some Relaxing Techniques that
should help you feel refreshed, rejuvenated and enjoy a Happier Spirit.

Take time for yourself~~for YOU~~ and learn how to relax when you
are not on vacation. Learn how by~~

"RELAXING IN YOUR PLACE"

Thank you for sharing this time with me.
Call me anytime for your personal session
or a group class with me!

Blessings in Wellness,
Lynda

715-234-9300

waohyoga@centurytel.net

Contact me for the most reasonable
prices around!

Stretch & Restore

Yoga for your Hip Flexors

In our modern society, most of us lead fairly sedentary lifestyles. We spend a lot of time sitting — sitting at the computer, while watching TV, while driving in the car. While we are in the seated position, the muscles of the hip flexor are contracted. This constant contraction leads to an imbalance in the muscles of the hip area which in turn can lead to lower back problems.
There are several muscles across the front of the hip area whose job it is to pull the thigh and the torso towards each other. The most notable of these is the iliopsoas. The iliopsoas is actually made up of two muscle groups – the iliacus and the psoas (major and minor). The iliopsoas is considered to be the most powerful flexor of the thigh.
Problems in the hip flexors are not due to a lack of strength, but a lack of flexibility. Due to our lifestyles, the hip is kept in a constant state of flexion which causes the muscles to shorten. This will limit your ability to fully extend these muscles. When the muscles of the hip flexors are tight, they pull the pelvis forward, tilting it and creating strain on the lower back.

***Some Yoga Poses to practice:
Pigeon -- Triangle --Lunges
Triangle -- Warrior I --Bound Angle
Dancer Pose and more

Relax and BREATHE~~~

"The fruit of silence is meditation; the fruit of meditation is faith;
the fruit of faith is love; the fruit of love is service; the fruit of service is peace."
—Mother Teresa

RiceLakeYoga WAOH now~~~

Rice Lake Yoga at Cumberland Augustana Lutheran Church
on Tuesdays all summer, 2011
5:30 -6:30pm Donations to United Fund

Rice Lake Yoga at Rice Lake Senior Center
12 W Humbird St
on Fridays Forever
8:30 -9:30am

PLUS
on Wednesday evenings
We will experience a variety of
Pilates/Yoga and Tai Chi movements
in the BACK Stage Room of the
Rice Lake Senior Center
from 6:00 -7:00pm

Join me today---just call or email!

Just call Lynda anytime to reserve your spot!
715-234-9300

namaste'

Rice Lake Yoga for "YOU"

The Sun Breath
Stand in Tadasana or Mountain Pose. Bring your arms up around the sides
of your body as you inhale(keeping your shoulders back and down and
your feet rooted to the earth)standing tall and breathing deep. With the
palms of your hands together above your head, hold your breath for 2-3
seconds, then slowly bend forward from your hips (bending your knees if you
need to) while your hands and arms swing forward with hands on the floor
in a forward bend as you slowly exhale. We are going to do a modified
Sun Breath here. So now, just make an intention in-between your exhale
and the next inhale. (example: I am confident, happy and alert!)
Then, bring that intention up with your inhale as your arms sweep along the sides
of your body bringing your palms together above your head again. Hold your
breath for another 2-3 seconds stating your 'intention'. From here bring
your hands down and around to 'namaste' in front of your heart as you
slightly bow your head. Namaste' means the "Inner Light in Me, Honors
Inner Light in You". Practice the Sun Breath as many times you like and feel
refreshed and ready to begin a beautiful day or a relaxing evening.
NOTE: BREATHE deep and release tension on the exhalation.
Namaste' from Lynda

YOGA FOR UNITED

Yoga Forward Bend
Try this~~~
Sit on the floor ---legs out in front of you. Slowly relax your
head down toward your legs while you place your hands gently on the
floor---this is a relaxing, rejuvenating forward bend.
Allow your body to melt with each exhalation. Take about
3 -5 slow breaths and sink and release tension with each out-breath.

Forward bends are great for your body, mind & spirit----
Just breath the number of breaths you are comfortable with and
Then slowly---slowly come up again as you inhale~~~
Bringing your head down helps you feel more invigorated and alive~~~
as long as you don’t stay down too long for YOU!

Yoga for sinus: Any inversion will help.  Most people opt for downward dog or dolphin.
 
Neti will also work, but your student could wet a Q-tip with tap water and swab the outer edge of the nostrils gently. 
 
There is a saline water spray, but it smells like plastic. 
 
Passively inhaling steam is good, because many of us in Northern climates have dry heat.

Any time you do inversions, this is a help with many head problems,
but you must contact your physician first.

YOGA FOR UNITING 'YOU'

with United Way~~~

YOGA IS 'UNION' OF

BODY, MIND & SPIRIT



Cumberland at

Augustana Lutheran Church

1025 2nd Ave

Cumberland, WI

715-822-2890



Every Tuesday, June 7th - Sept. 13th, 2011
5:30 -6:30pm

If you have a mat, please bring one.

Wear comfortable clothing and be ready

to feel better when you leave!



Share in ‘Breathing with Movements to Heal You"



DONATIONS FOR 'UNITED WAY'

OF BARRON COUNTY

Blessings in Wellness,

Lynda Sirianni,MTM

"Move to Keep Moving"

Certified Body, Mind & Spirit Practitioner

lynju30@hotmail.com

ricelakeyoga.blogspot.com

715-234-9300

W A O H

Water Air Open Heart

~~~ MOVE TO KEEP MOVING~~~

Yoga for United

LIVE UNITED and STAND STRONG!
with United Way Donations to
Help us build a stronger America while building
a stronger and more resilient 'You with Yoga'
Through United Way, your contribution will support the building blocks of better lives and stronger communities:

Share in Lynda's Yoga every Tuesday evening:

at Augustana Lutheran Church
in Cumberland, WI.
time 5:30 -6:30pm
Every Tuesday evening beginning April 12th, 2011

Cost is donations for United Way
Call or email Lynda to sign up today!
email: waoh4u@yahoo.com
Tel. 715-234-9300

WAOH ~~~Water~~Air~~Open Heart~~~

LYNDA SIRIANNI'S
Spring 2011 Class Schedules:
Cumberland and Rice Lake, Wisconsin
W A O H

TUESDAYS:
Waving movements~~~Like WATER
May 3 - Sept 27, 2011
YOGA WAVES
Vinyasas in Cumberland at
Augustana Lutheran Church
1025 2nd Ave
5:30 -6:30pm
Donations for UNITED WAY of Barron County

WEDNESDAYS:
AIR ~~~Moving with Energy of AIR

Rice Lake Senior Center Stage Room
12 W Humbird St
6:00 -6:45pm
TAI CHI / Qi Gong
AIR ENERGY
Both Tai Chi & Pilates ~May 4 -Sept., 28, 2011

PILATES 7:00 - 7:45pm
OPENING THE HEART~CORE
PILATES OPEN & TIGHTEN
to help strengthen the abs, buttocks and lower back

FRIDAY FOREVER MORNING YOGA
EVERY FRIDAY MORNING
Rice Lake Senior Center Stage Room
12 W Humbird St
8:30 - 9:30am
HEART to HEART Breath work and opening
the body after a nights sleep


Rice Lake Senior Center Classes are $5.00 each or a punch card
of 7 classes for $30.00. ***CALL LYNDA TO SIGN UP at 715-234-9300
or email: waoh4u@yahoo.com


Lynda Sirianni,MTM
Certified Practitioner of
Body, Mind & Spirit
Yoga, Pilates, Water Waves & more~~~

LOOK: www.ricelakeyoga.blogspot.com
Tel.: 715-234-9300

email: waoh4u@yahoo.com

Mailing: PO Box 45
Rice Lake, WI 54868

W A O H
Water Air Open Heart

Lynda's Motto:
~~~ MOVE TO KEEP MOVING~~~


WORLD TAI CHI DAY
At UW Campus ~~~Rice Lake, WI. USA
Japanese Friendship Garden
near the Red Cedar Public Walkway along
the river

"ONE WORLD ~~~ONE BREATH"

Come and share TAI CHI with the WORLD
in Union on SATURAY, APRIL 30TH, 2011
9:00AM

Tree Pose

~~~~BREATHE~~~~




Balance and link to the earth in Mountain Pose
or 'Tadasana'---feel your feet really grounded
like there are roots going down into the earth
helping you to stand tall wherever you are.
Now---practice Tree Pose using your breath to
bring length, balance, focus and strength to your body.
Remember to stare at something straight ahead
of you and pull your abdominals tight into
your body. Bring your opposite foot up to any
area on the other leg (not knee) that helps you
to balance comfortably. As you feel more stable,
you can move your foot higher on the inner part
of your opposite leg. ~~~~ B R E A T H E~~~~
Take as many breaths as your body allows
you to feel comfortable in your tree pose.
~~~~BREATHE~~~~

Let's Begin Our New Year with Opening Body & Mind~~~

namaste'

I will be teaching: Yoga for Relaxation,
Pilates, and Tai Chi which are
coming up in the Spring WITC schedule!

Watch for it in the WITC flyer ad tucked in your newspapers.
There will extras in the Tai Chi Light
with Tai Chi Circle for spring 2011.
Friday Morning Yoga at the Rice Lake Senior Center
Stage Room continues on January 7th~~~relax and enjoy!

Wisconsin Indianhead Technical College
(WITC) Telelphone number is: 715-234-7082 or 1-800-243-9482
ext. 5409
or Sign up on line for classes:

witc.edu/search

PEACE and JOY

DO THIS: For "YOU"

Take a few deep breaths---inhale through your nose and then let it slowly
come out of your mouth as you sighhhhhhh, ahhhhhhhhhh ~~~3 TIMES~~~
BREATHE 'smell the roses'--again---three times---breathe in
and breathe out---ahhhhhhhhhh

Now:
Don't let anything
bother you.
If you don't have time to do something today,
save it!
Let something go that is really
bothersome ~~~don't think about it right now.
And use this time for "YOU"~~~
With this time try something like:
a pedicure ~~~ a massage~~~read something you love~~~move!
Something you really enjoy---do it!
You deserve it!
　
Promise me you will 'eat a Promise' chocolate and feel it, touch it, read it, smell it, and
breathe~~~and let it melt in your sweet mouth for a long time.

BREATHE RELAX and LET GO~~~~~~~~~~~~~~~
　
After that---Get back to what you were doing
in a much better Spirit!





May Children Brighten your days with
their innocent JOY and may you feel PEACE
with their JOY~~~in their smiles~~~
in every moment of your day~~~

May the beauty of our winter blanket of snow
bring PEACE, comfort and JOY always~~~



I will be teaching: Yoga for Relaxation,
Pilates, and Tai Chi which are
coming up in the Spring WITC schedule!

Watch for it in the WITC flyer ad tucked in your newspapers.
There will extras in the Tai Chi Light
with Tai Chi Circle for spring 2011.
Friday Morning Yoga at the Rice Lake Senior Center
Stage Room continues on January 7th~~~relax and enjoy!

Blessings in Wellness,
and PEACE and JOY TO YOU Today
and every day through the Year.

Lynda ~~~ WAOH ~~~
Water Air Open Heart Rice Lake Yoga

Energy of Youth with CHI~~~

Enjoy the energy of YOUTH~~~
FEEL it~~~ BTBT~~~today~~~

Rice Lake Yoga can be shared at the
Rice Lake Senior Center
Fridays 8:30 -9:30am
715-234-7224
Any age welcome
Namaste'

Fall into MOVING!

Go For it!
Yes SIR!

Through WITC in Rice Lake,
below are some classes with Lynda
you can sign up for :

"Yogic Relaxation Techniques"
Practicing Relaxation Techniques takes time
and patience with your Body, Mind & Spirit--
especially in these busy days of running,
meetings, phone, texts, internet

"Pilates"
PILATES IS ALL ABOUT
CONTRIBUTING TO THE CORE or the
'THE POWER HOUSE' OF YOUR BODY

"Tai Chi Light"~~~"Tai Chi Circle"
Tai Chi is really grounding yourself feeling the sinking and rising with breath

Lynda has some easy ways to help you
relax, unwind and let go.
The things you learn can help you:
Sleep Better
Have more Energy
Release Tension and Stress
Lessen Pain
Feel Rejuvenated
Be more Focused
Perform Better

Lynda is a Certified Body, Mind & Spirit Practioner
with continuing education through The National
Wellness Conference annually.
Wear comfortable clothes and be a refreshed YOU!

Lynda's FALL CLASSES at WITC

RICE LAKE YOGA and MORE!

Friday Morning Yoga at Rice Lake Senior
Center- 8:30 -9:30am

Through WITC:
Classes begin on Monday, Oct. 18, 2010 at
WITC Rice Lake Campus
Space is LIMITED, so call SOON to make
your space!
Call the Continued Education Dept. at
Rice Lake WITC at: 715-234-7082 or 1-800-243-9482
ext. 5409 or 5410 today!

1. Tai Chi Light
Revitalize your body working with your own body energy

2. Relaxation Techniques:

YOGA FOR YOUR 'SENSES'

In order to really "Be in the Moment" we need to
dis-connect from the things around us.

~~~Touch, See, Smell, Hear, Voice, Feel~~~
Let's use our senses to help be more aware, to rejuvenate
the spirit and body, plus learn a brief meditation to help
relax and restore. Be ready for a "New You"!

This session is from 20 -30 minutes for You~~~ forgetting
about everything else and concentrating on yourself
to help move the body in restorative ways
being a much better person for yourself and
your family.

Lynda helps you experience Yoga and more
by using breathing techniques and
movements to help you feel better ~~
Body, Mind & Spirit from the
'Inside~out'~~~

HELP YOURSELF TO RENEW
TO EMPOWER THE WONDERFUL
PERSON YOU ARE!

WAOH
meaning Water ~~ Air ~~ Oxygen ~~ Opening your Heart



FREE FRIDAY YOGA
for SEPTEMBER YOGA MONTH
Every Friday in September
8:30- 9:30AM
at: Rice Lake Senior Center
12 W Humbird St
Rice Lake
Phone: 715-234-7224
Any age or gender welcome

Release and Relax the body after sleep.
Smile Kindly. Many people who meditate recite short phrases as they breathe. Often a few words laced into the breath deepen your calm. For the next minute, try a favorite one for you like: ahhhhhhh Breathe in---reuvenate---Breathe out---smile.
"Breathing in I calm my body. Breathing out I smile: In, calming. Out, smile.
As you recite --let a half smile come to your face.
FOCUS on that smile.



~~~~~~~~B R E A T H E~~~~~~~~~

Mindfulness

Children are Mindful~~~Be like a child~~~Relax yet Be Aware~~~

~~BE WELL, BE HAPPY, STAY WELL, and EAT AND LIVE MINDFULY~~~

WOULD YOU THINK ABOUT THIS?
If you pick up something to devour & eat quickly --- before popping it in --can you ask yourself:
How will I feel 20 minutes or 1 hour from now--tomorrow--next week? How do I make my intention powerful? Eat Mindfuly~~~move mindfuly~~~live mindfuly~~~

Practicing Relaxation Techniques takes time
and patience with your Body, Mind & Soul--
especially in these busy days of running,
meetings, phone, texts, internet, etc.

Lynda has some easy ways to help you
relax, unwind and let go.
The things you learn can help you:
Sleep Better
Have more Energy
Release Tension and Stress
Lessen Pain
Feel Rejuvenated
Be more Focused
Perform Better

Call or email Lynda at: 715-234-9300 email: waoh4u@yahoo.com