Yoga-4-Health

Yoga-4-Health – Who my class is right for

New or experienced or somewhere in between, from late teens upwards, men and women.

You don’t have to be super fit or super bendy. If you have an average level of fitness you will be fine. People sometimes say “I can’t do yoga because I’m not very flexible” and that is something that will be achieved with practice. You can only begin where you are now.

I believe it takes some work to reach a satisfying level of health, strength and robustness. The human body hasn’t changed in millennia and was designed to move. So let’s move it.

In my class you will learn to know your own body, listen to it and honour it. You will learn to know where you end of range of movement is and to go no further. You will move and stretch all parts of your body. There will be posture (asana) and counter asana for balanced practice; there will be weight bearing asana for good bone health and strength. There will be pranayama (breathing) for physical, mental and emotional health followed by relaxation for de-stressing. Seeing my students improve makes my heart sing.

I love doing yoga and it has served me well all my life. I want to be able to still do a headstand and a pigeon when I’m well into my 90’s.

My teaching is influenced by Hatha, Iyengar, Ashtanga , Seasonal Vinyasa Flow, Core Strength Vinyasa and Power yoga – beginning slowly and generating some heat into the body so that muscles and tissue can stretch and flex safely and easily, re-activating the deeper core muscles.

I believe that it is important to stretch into a yoga asana from the feet up, so that our muscles and tissues, over time with practice, find the correct alignment that will allow us ease and grace of movement and iron out any kinks resulting from modern, sedentary living.

My yoga classes are mixed ability and drop-in. I teach dynamic Hatha type yoga for health and fitness. BKS Iyengar in his book YOGA says “Yoga is for everyone. You need not be an expert or at the peak of physical fitness to practice the asanas ….. The strain of modern life can lead to physical pain and illness, as we neglect our bodies in the race for material success. The stress of modern life can also lead to mental suffering: feelings of inadequacy, isolation, or powerlessness. Yoga helps to integrate the mental and the physical plane, bringing about a sense of inner and outer balance, or what I term alignment. Tue alignment means that the inner mind reaches every cell and fibre of the body.”

The only way to know what yoga can do for you is to experience it for yourself.

For free downloads of sequences to do at home and other interesting information go to Dales’s link  –  http://www.dalespenceyoga.com/who-am-i/handouts-and-downloads/

 

All classes are held throughout the school holidays.

Classes

Shawfield Day Centre

                                      I am taking a break this August and will begin again on 30th August.
Wednesday 6.45pm – 8.15pm              

Class prices:   £9 per class drop-in OR £8 by class-ticket purchased in books of 10 tickets

This is a mixed ability drop-in yoga class. The drop-in class fee is £9 per class.

We start slowly, warming the body and then move into a stretching and sometimes more vigerous practice. Slowing down and warming down to end with some pranayama (breathing) and finally savasana (relaxation). This is a fun class where work is done alongside laughter and generally a new asana to try.

 

Dale’s Tuesday yoga class,  St Mark’s Church Hall, Farnborough

Tuesday evening 6.45pm – 8.15pm

This is a mixed ability drop-in class. For further information www.DaleSpenceYoga.com

 

One to One

I also offer private Yoga tuition. Each class is specifically designed for you and will last between 60 and 90 minutes. Please contact me for further information. You will also be provided with your own lesson plan to take home. Private Yoga tuition is a great way to get started, to re-connect to your practice and can help target specific areas of need (physical, mental and emotional).

For clients with limited mobility I can arrange to come to your home for private Yoga tuition.

 

Corporate Yoga

See www.DaleSpenceYoga.com

 

 

Parvati Magazine

Thanks to Parvati Magazine for sharing this freely with all.

Please find back copies under ‘Interesting & Useful Links’

 

Benefits

The benefits of  practicing Yoga~4~Heath and well being are life-long. Yoga increases flexibility, muscle tone and strength and through breathing and relaxation techniques helps to release stress and tension and calm the mind. You’re never too young or too old to begin.

 

Basic safety

There are some common sense principles:

  • Don’t eat anything (ideally) 2 hours before a practice session.
  • Non-slip mats and appropriate clothes – it is preferable to work on a non-slip mat, rather than a towel or blanket directly on the floor wearing comfortable clothes that do not hinder movement. I generally carry a few spare mats.
  • Back bends – it is very easy to over-work the lumbar spine when doing back bending asanas like “upward facing dog”, particularly when done without awareness, or when tired.
  • Menstruation and inverted postures – for health reasons it is not recommended for women to do full inverted postures like “shoulder stand” when menstruating.
  • If you have any health / medical conditions that could be adversely affected by exercise, you should make sure the teacher knows. This includes:
    – A history of musculo-skeletal problems
    – Pregnancy
    – Heart and blood pressure issues
    – Recent surgery, trauma or illness
    – Eye problems (eg glaucoma)
    – Ear and balance problems
    – Epilepsy.

 

Above all:

  • Listen to your body – if it feels “wrong” then stop.
  • When in doubt, ask.
  • It is quite common to feel the effects of a class the following day, especially if you are not used to exercise. This is normal and, hopefully, not too bad. Learn from it and next time work a little less.
  • Yoga practice should be an enjoyable experience. If you have any queries or concerns about any aspect of the class, content or consequences, please don’t hesitate to contact me.

 

What Yoga Does For Me

I  just want to say your class yesterday was brilliant I can feel my body reacting to the stretching today and it feels great. Looking forward to the next class.  ~Be

I so look forward to my Wednesday morning injection of yoga. Not only does it give me some very important and needed ‘me’ time, it also gives me the ability to relax and exercise within my remit. It has taught me to listen to my body and always reminds me when exercising on how measured I have to be.

Yoga also gives me a great mental feeling of total relaxation and self worth. I look forward to standing tall in my golden years.   ~ Gill

 

Even though I have only been doing yoga for a short while I have found that yoga slows me right down as I am the type of person who does everything at a hundred miles an hour.  For that short space of time it gets me in tune with my body and makes me aware of it and how clever it is and not something that just comes along with me in everyday life. I have also just hit 40 and need something to keep me supple and bouncing around doing aerobics just doesn’t do it for me!!! I am glad I have found it.   ~ Jo

 

I run around like a mad woman. Then on Wednesday morning I go to my yoga class. Then it’s my time. My yoga teacher shows me sometimes how to put my body into strange positions. I think to myself, my goodness. When I have done it I feel great that my body can do that. When it’s time to go home I feel like a weight has been lifted off me. I am ready to start the rest of the week.   ~ Rosemary

 

 Inspiring Quotes

“Yoga is invigoration in relaxation. Freedom in routine. Confidence through self control. Energy within and energy without.”  ~ Ymber Delecto.

“The body benefits most when the postures are performed consciously and with full understanding. It takes time to accomplish difficult postures. Avoid forcing the body into them prematurely. Work into them gradually. Otherwise, the body can be harmed.”   ~ Swami Kripalu