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~~~