Category Archives: Uncategorized

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Short and Gentle Hip and Low Back Release Practice

Sometimes when you only have a short amount of time to spare, but you are longing for a full practice to stretch your body, hips, and back, you can try this short practice.  It helps to lengthen the key fascia lines of the body that may be causing tightness through the hips and back.  I do this practice every morning and it helps me relieve low back tension as well as tightness in my psoas muscle.  Although I recommend holding each of the three poses for 12 breaths, you can hold for less and get some benefit.  Remember that with each breath, your body lets go of tension.  The breath is magical and each pause between the exhale and inhale, allows your body to process the experience of relaxation and rejuvenation.  If you are experiencing tension in the hips and low back, and want more information, please contact me at the studio.  In the mean time, enjoy this video.
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Your brain never stops changing

I read a wonderful blog post today and it seemed appropriate to pass along the information. I’m summarizing a post provided by Chris Loper at becomingbetter.org. He reminds us that your brain is like clay and it can be shaped and molded through deliberate effort all up until the day you die. It never looses its neuroplasticity. Woohoo! That means that you can learn new things for as along as you are alive. This means that you can form new habits and literally change your life, mind and body. BUT… it takes some time. If you take a sledge hammer to clay, the molding doesn’t go so well. You mold clay by shaping it slowly with small changes over time. You can make dramatic shifts in your behaviors just by learning and practicing new concepts. Key word is practice. You do have to practice. Yoga is a practice of life behaviors. You can literally change your habits just by practicing something new. Meditation is also a great way to change the way your brain thinks. You don’t have to make your practice formal, you just have to do it. This could be a daunting task, but that is why you call on a mentor or teacher to help guide you. Are you trying to change or create any new habits? How are your doing it? Do you have a guide who is helping you create a road map? Changes can be made and your brain can be molded to accept and change your behavior and even your body. Let us know if we can help!
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Looking for a home practice?

BendnMove now offers a 20 – 30 minute practice that you can use at home to build strength, flexibility, balance, and agility.  Tamara has recorded practices that focus on different areas of your body and concepts to create ease in your movement.  I am happy to share the first two with you:   I will be creating a subscription for future practices that will be 8.95 per month.  Each month you will get two home practices that you can download and use.  The practices will be focused on movement, breath, and other ayurvedic and yoga concepts that are helpful in building a daily routine.  I welcome your feedback and look forward to providing this to you.  Feel free to send me an email at tamara@bendnmove.com.
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Mindful Minutes Interview with Dr. Chris Hill of New Balance Chiropractic

This month’s Mindful Minute presentation is an interview with Dr. Chris Hill of New Balance Chiropractic.  Dr. Hill and Tamara are talking about how posture, and overall health of tissues can play a big part in managing allergies, asthma, and breathing related conditions.  The video is 4 minutes long and has some insights that may help you gain a better understanding of how your posture is effecting your health.  You can find the video on YourTube at this location:  https://youtu.be/ZHZmYv-0OJ8. We invite comments and suggestions for next month’s Mindful Minutes.
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New Facebook Discussion Group

BendnMove now has a new discussion group focused on healthy vibrant aging. We will be posting topics and information related to aging. You can participate in the discussion or just follow along. We will also be posting our Healthy Aging Videos here as well. Perhaps you want a short yoga practice to do at home at your convenience. Try downloading Yoga for Vibrant Aging part one from the discussion group. Go to Facebook to learn more!
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Holiday Practice

As a gift to our students and friends, here is a recording of a short practice to get you through the holidays and ready to start the new year.  Feel free to link directly to this video or download it from YouTube.  This is a 30-minute gentle yoga practice.  If the link does not work, cut and paste this link into your browser:  https://youtu.be/mkuVF1y4olk  
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Restorative movement rebuilds tissues

I get asked a lot about restorative yoga and why it’s important to focus on relaxation.  We even had someone ask us why they should come to the class to “lay around”.  Restorative yoga is all about relaxation and in this fast paced high intensity and distraction saturated environment, people need to find ways to relax their minds as well as their bodies.  Restorative yoga can be very challenging for the person who is always on the go because it invites consideration for relaxation and letting go.  There is a real science to it.  Different conditions warrant different movement and poses to help the body and mind settle in and relax.  For a person who is feeling high energy intensity from the day, it’s always smart to start them standing up or at least moving to get the energy to settle down.  For a person who is suffering from fatigue, starting sitting or laying down is helpful.  The practice can take many different directions, but it ends up in relaxation.  Applying appropriate breathing techniques as well as supported postures allows the nervous system to access the para-sympathetic response and further nurtures the enteric nervous system for digestion.  For the busy person who finds it difficult to slow down and relax, this class can be challenging, but certainly much needed for recovery.  Sooner or later, the busy person can hit a wall and be faced with imbalance, colds, flu, and even more serious conditions.   Try it out, especially if you are feeling tired, overwhelmed, stressed, or out of balance.  It could save you a trip to the doctor’s office.
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