This short video will inspire you!

Relax your back at work

Sit toward the edge of your chair.  Feet on the floor wide.  Lengthen your spine and fold forward from your hips.  As your torso moves toward the floor, between your legs, keep lengthening your spine out of the hips.  Focus on making a little space between each vertebrae of the lower, middle and upper back.  Only go as far forward as you can without pain.  You may end up with your elbows resting on your legs or maybe hands to the floor.

What is Restorative Yoga (plus Massage)

Rest and Relaxation Anyone?
Restorative Yoga is about relaxing the body in restful postures using a bolster, blankets, and sometimes blocks for support.  You stay in one posture for up to 10 minutes.  During our Restorative Yoga & Massage workshops, Julia Garufi, massage therapist, and I will guide you into a supported posture like the ones you see here.  We make sure you are completely at ease, warm and cozy and then we might massage your neck, shoulders, back, or feet for the ultimate in rest and relaxation. 
This Winter/Spring we are offering at One Studio:
Sunday Restorative Yoga & Massage
Jan 16, Feb 13, and Apr 10  10am-Noon
Come alone or with a friend/s!

$35/person registration is required, these fill up fast!
Gift certificates available too!
indystewald@comcast.net

Loving Kindness Meditation

The Loving Kindness Meditation is a Buddhist tradition going back over 2500 years as a practice for developing compassion.  There are many versions. Traditionally you first bless yourself, then your teacher or mentor, then a beloved, etc. See list below.  However, feel free to bless anyone who comes to mind. As you say this meditation out loud or to yourself, clearly visualize the person you are blessing. 

May I be filled with loving kindness.
May I be well.
May I be peaceful and at ease.
May I be happy and know the roots of all happiness.

May "teacher" be filled with loving kindness.....
May "loved one" be filled with loving kindness.....
May "neutral person" be filled with loving kindness.....
May "hostile-like the last person you would want to bless" be filled with loving kindness.....
May all people be filled with loving kindness.....

Neck/Shoulder Release

Lengthen spine and let your left ear fall toward the left shoulder.  Place your left hand on your head only for the purpose of adding a little weight to the stretch- not to wrench your head to one side.  At the same time, reach your opposite arm away form your body at a 45 degree angle.  Adjust the stretch by reaching through the fingers and slightly changing the angle of the arm.  Breathe deeply and relax the area where the neck and shoulder meet.  Switch sides after a few breaths.

Intro to Anusara Workshop Sun 11/14 10am-noon

Learn the fundamentals of 

Anusara Yoga with Siri Hoffman

In this workshop

We will explore through a fun and 

challenging practice

Universal Principles of Alignment

Balance of polarities such as

Effort and ease, strength and expansion, 

stillness and playfulness

Take a shallow dive into the layers of 
Yogic philosophy and bring this historical 

context into our practice

This workshop is for students who are new to yoga or who want to experience the basics from a new perspective.  Siri's love for yoga, laughter, joy, and the human body brings a wonderful sense of community and challenge to her classes.

Workshop at One Studio Dance and Yoga 2 Elm St. Waterbury
$25/person Pre-register 

 indy@onestudiodanceandyoga.com

Heart as open as the sky

The Master observes the world
         but trusts her inner vision.
She allows things to come and go.
Her heart is as open as the sky.

Tao te Ching Ch.12