September Yoga with Sue at Fitness Connection*

Thursdays 10^th, 17^th, 24^th, 11-12 midday.  3 classes with a focus on anti-ageing yoga.  Come and explore what ancient and modern yoga teachers have advised for the lasting good health of body and mind.  Suitable for all.  

Book all 3 classes for £15. Single class £5 members, £6 non-members

Fridays 11^th and 18^th, 5-6pm Sleep Better Yoga This Friday class will, as usual, help you leave any weekday stress behind and includes stretching to relax and energise, breathing techniques and mindfulness meditation to rest the mind and body.  In these 2 classes we will focus especially on techniques to improve sleep and lessen anxiety.  Suitable for all. 
Friday 11^th, class in aid of the Alzheimer’s Society, £6, kindly supported by the gym
Friday 18th, yoga class £5 members, £6 non-members.

Also Gentle Yoga and Mindfulness Meditation, new block of 5 classes starts on Wed. 9^th September 2015, 5.15-6.15pm.  Try the first class as a taster for £5 (£6). Block of 5 classes - £28.00 – absences known in advance can be deducted. See www.dsjyoga.com for further info or email me, Sue at sjyogaandphilosophy@gmail.com.

Please book in advance: tel 01304 614000 for the gym reception or contact Sue directly. 

Check for latest updates at dsjyoga.blogspot.co.uk or twitter.com/@DSJYoga

I look forward to seeing you there    Dr Sue Jeffery, BWY Yoga qualified teacher.

*Classes held at Fitness Connection Gym, High Street, Sandwich, CT13 9EB

Chair based yoga 2 - Kindness for your feet

Chair-based yoga offers all the benefits of yoga – building strength, flexibility and balance, combined with breathing and meditation techniques for relaxation.  Yoga underlines that mind and body are intertwined as one.  Many of the exercises are carried out whilst sitting in the chair.  There is also the option of standing exercises, where the chair is nearby if needed.

In every class, there are some “joint-freeing” exercises for the feet and hands.  These are gentle and take the joints through their natural range of movement.  For example, we try to separate our toes widthways – with practice everyone in the class has improved and can now see more “daylight” between their toes.  This is an example of an exercise which builds strength and flexibility in the feet, important for comfort in walking and also for balance.  Other examples are bending and flexing the toes, the whole foot and also rotating the foot at the ankle in different directions.  All of these movements help bring ease to the joints and also help the circulation of the blood back towards the heart.  Feet do benefit from these simple, yet effective exercises.

If you would like more information, please email me, Sue, at sjyogaandphilosophy@gmail.com or come to the Age Concern Centre in Sandwich at 10.30am on a Wednesday before the class starts at 10.45.  I look forward to hearing from you.

Dr Susan Jeffery, BWY qualified teacher

www.dsjyoga.com

 

The Benefits of Mindfulness Meditation – try it free at 12.30pm on 20th August 2015

 

1.       Regular meditators are happier and more contented than average.[1]

2.       This is significant because positive emotions are linked to a longer and healthier life.*

3.       Anxiety, depression and anxiety all decrease with regular sessions of meditation*

4.       Memory also improves, reaction times become faster and mental and physical stamina increase.*

5.       Regular meditators enjoy better and more fulfilling relationships.*

6.       Studies worldwide have found that meditation reduces the key indicators of chronic stress, including hypertension.*

7.       Meditation has also been found to be effective in reducing the impact of serious conditions, such as chronic pain* and cancer*, and can even help to relieve drug and alcohol dependence.*

8.       Studies have now shown that meditation bolsters the immune system and thus helps to fight off colds, flu and other diseases.*

 

Too good to be true? - come and try it for yourself – I look forward to seeing you there – Sue

The Age Concern Centre in Sandwich is holding a fair on Thursday 20^th May.  I will be running a free taster session of gentle chair-based yoga and mindfulness meditation for 20 mins starting at 12.30pm.  The Fair is at The Centre, 19-21 Cattle Market, Sandwich, CT13 9AP.  Please phone 01304 614237 to book for the taster session.

Dr Susan Jeffery, British Wheel of Yoga qualified teacher, www.dsjyoga.com

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[1] Williams, M and D Penman, 2013, Mindfulness – a practical guide to finding peace in a frantic world, Piatkus, UK, pp. 5-6.  All claims with an asterisk are based on scientific research papers cited by these authors.  See this book or email me, Susan Jeffery - sjyogaandphilosophy@gmail.com - for more detailed references for any particular claim.

Chair-based Yoga 1

“I have a mind and body – you’ve reminded me of that!” says the newest member of our chair-based yoga group at The Centre, Sandwich.   Yoga underlines that mind and body are intertwined as one and helps to strengthen the whole person.  This works by paying attention to sensations in the body during gentle exercise, learning to breathe better and through the very calming practice of mindfulness meditation. 

This is why yoga is different from many other forms of exercise.  All welcome!

The first class (of 45 mins) is free or if you prefer a shorter taster introduction (20mins), come to the Age Concern Sandwich Summer Fair at 12.30 on 20^th August.  Call the Centre, 01304 614237 to book a place or email me, Sue, sjyogaandphilosophy@gmail.com

I look forward to seeing you there.

Dr Susan Jeffery, BWY qualified teacher
www.dsjyoga.com

Yoga in August with Sue at Fitness Connection

Thursdays 6^th and 20^th, 11-12 midday.  Sleep Better Yoga.  2 classes with a focus on yoga for body and mind to improve sleep and help lessen anxiety.  Suitable for all.  Both classes for £9 members, £10 non-members

Fridays 7^th and 21^st, 5-6pm.  Yoga-start the weekend! This class helps you leave any weekday stress behind and includes stretching to relax and energise, breathing techniques  and mindfulness meditation to rest the mind and body.  In these two classes we will also be trying variations of the energising yoga salute to the sun.  Suitable for all. 
Friday 7^th, class in aid of the British Heart Foundation, £6, kindly supported by the gym
Friday 21^st, yoga class £5 members, £6 non-members.

 Also Gentle Yoga and Mindfulness Meditation, new block of 5 classes starts on Wed. 5^th August 2015, 5.15-6.15pm.  Try the first class as a taster for £5 (£6). See www.dsjyoga.com for further information or email me, Sue at sjyogaandphilosophy@gmail.com.

 

Please book in advance: tel 01304 614000 for the gym reception or contact Sue directly. 
Check for latest updates on this blog - dsjyoga.blogspot.co.uk - or twitter.com/@DSJYoga

I look forward to seeing you there…....Sue

Dr Susan Jeffery, British Wheel of Yoga qualified teacher.

 

Friday early evening yoga on July 17th & 24th

Join us at 5-6pm Fitness Connection, Sandwich for the best start to the weekend!  Cost £6. (£5 members). Please book via www.dsjyoga.com or tel 01304 614000
I look forward to seeing you there...Sue

Friday early evening yoga 5pm - Jun 19th & July 3rd 2015

The next two Friday early evening classes will be on June 19th and 3rd July 5-6pm at Fitness Connection Gym, CT13 9EB.  Both events will be in the Hearts and Minds series of fundraisers - June 19th in aid of BHF and July 3rd in aid of the Alzheimer's Society.  The cost is £6 per class and the event is kindly supported by Fitness Connection.
All the Friday classes aim to help you release tension and lose the stress from the week.  Participants say that after the class, they feel relaxed, revived and ready to make the most of the weekend.

Please register in advance by writing to Sue at sjyogaandphilosophy@gmail.com or phone reception at the gym, 01304 614000.

Dr Susan Jeffery, BWY qualified teacher

Trouble sleeping? (2)

Forward bends are very calming for the nervous system and we've worked on these for the last two weeks to help release tension and relax.  Breathing techniques help too - try breathing in for a count of 3 and breathing out for a count of 4 or 5.  A member of our group says that the yoga warrior (ujjayi) breathing has really helped her when she cannot sleep - you can learn this technique in the next Gentle Yoga and Mindfulness Meditation class on Wed. 10th June 5.15-6.15pm at Fitness Connection Gym, Sandwich, CT13 9EB.  Special price of £4.00 for the class this week - please book in advance via sjyogaandphilosophy@gmail.com or phone reception at the gym 01304 614000.
I look forward to meeting you!
Sue
Dr Susan Jeffery
BWY qualified teacher
For further info see www.dsjyoga.com

Trouble sleeping?

Gentle Yoga and Mindfulness Meditation 

 

at Fitness Connection Gym, High Street, Sandwich, CT13 9EB.  5.15-6.15pm Weds.

 

Last week a new member of the class said that after the session, she had slept through the night for the first time in a very long while.

 

Try a class for the special price of £4 this Wed 3rd June or next week Wed 10th June and notice the difference.

 

If you would like to come along, please register in advance: contact Sue by email sjyogaandphilosophy@gmail.com or phone reception at the gym, 01304 614000.  Mention this post when booking.

Class taught by Dr Susan Jeffery, BWY qualified teacher.
For further info see www.dsjyoga.com

Friday Yoga May 29 5-6pm - your best start to the weekend

Just a reminder to all there will another Friday yoga session on May 29th from 5-6pm at Fitness Connection Gym, Sandwich CT13 9EB.

Please register in advance via www.dsjyoga.com or phone 01304 614000

I'm looking forward to seeing you there! Sue
Dr Susan Jeffery, BWY qualified teacher

Meditation may help slow progression of Alzheimer's disease (Research report Nov 2013)

There will be a free taster session of mindfulness meditation at 1pm (lasting 15 mins) on Thurs 21st May as part of the Dementia Awareness Day at The Centre (Age UK), 19-21 Cattle Market, Sandwich, CT13 9AP. Telephone 01304 614237 for more info on the whole day.

Mindfulness meditation is considered very effective at helping people deal with stress, anxiety and a range of conditions.  For more information on the research report (Nov 2013) that meditation may help slow the progress of Alzheimer's, please click on this link www.sciencedaily.com/releases/2013/11/131118141817.htm
 
The National Institute of Clinical Excellence (NICE) recommends mindfulness to improve wellbeing.

Come and try the free taster with me, Sue, this Thursday 21st.  I look forward to meeting you!
Dr Susan Jeffery, BWY qualified yoga  teacher

Gentle Yoga and Mindfulness Meditation

Practise gentle yoga & “being in the moment” and see the positive effect on your health

This course offers gentle yoga suitable for all and some instruction in the basics of mindfulness meditation, bringing together the breath, body and mind.  The course is organised in 5-week blocks, with the next block starting on Wed. 13th May, 5.15-6.15pm at Fitness Connection Gym, High Street, Sandwich, CT13 9EB.  £28.00 for 5 classes. £6 single class.

 

All participants have commented on how they feel more relaxed and better able to deal with stress since joining the class.

If you would like to come along, please register in advance: contact Sue via www.dsjyoga.com or sjyogaandphilosophy@gmail.com or phone reception at the gym, 01304 614000.

Class taught by Dr Susan Jeffery, BWY qualified teacher.

 Yoga has developed over several thousand years and is now widely recognised as very beneficial for long-term health and wellbeing.  Much scientific/medical research is now taking place on these benefits.[1]
Current mindfulness techniques for resting “in the moment” have an equally long history and can be traced back to both yoga and Buddhism.  Gentle yoga movements help to ground the meditation in the restful stretching of the body.

The combination of gentle yoga and mindfulness meditation is both gentle and powerful.  It is powerful because it has the power to transform lives, reducing the harmful effects of stress and encouraging deeper relaxation and better sleep.  It is empowering because gradually it allows you to take more control over some semi-automatic mental processes that can be quite negative, for instance habits of regretting past actions or worrying about the future.  It is fundamentally a very positive and optimistic practice.

Today mindfulness is widely used in healing and therapy within the NHS.  It is also recommended by City firms, such as Goldman Sachs, for its capacity to reduce stress, strengthen concentration, improve focus and thereby free up creativity.  The National Institute for Clinical Excellence (NICE) recommends mindfulness to improve wellbeing.

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[1] For instance, see SCHARR (School of Health & Related Research, Univ of Sheffield) – BWY (British Wheel of Yoga), A research report of the therapeutic effects of yoga for health and wellbeing 2013 – a review of 40 studies.  Summary available at www.bwy.org.uk

 

Friday May 15th - start the weekend with early evening yoga

Pop-up class open to all – 5-6pm, Friday May 15th, £6 at Fitness Connection Gym, High Street, Sandwich, CT13 9EB

An hour of yoga marks the transition from week to weekend - let the stress go, re-energise and relax.  Everyone attending these classes has commented on how good they feel afterwards.

The class will include some gentle yoga joint-freeing exercises, which help release tension and improve circulation.  Also postures, breathing and meditation to stretch, strengthen and restore body and mind. 

Please register in advance: Phone Fitness Connection tel. 01304 614000 or contact me, Sue, via www.dsjyoga.com

All proceeds to the Alzheimer's Society.  Event kindly supported by Fitness Connection. 

There will be a similar pop-up class on Friday May 29th^th, 5-6 pm, at Fitness Connection Gym.

Friday early evening yoga – release, relax, revitalise - again!

Pop-up class open to all – 5-6pm, Friday 17^th April, £6 at Fitness Connection Gym, High Street, Sandwich, CT13 9EB

Whatever your plans, try an hour of yoga to mark the transition from week to weekend.  Excessive stress is linked with many illnesses – you can learn techniques to let it go!

The class will include some gentle yoga joint-freeing exercises, which help release tension and improve circulation.  Also postures, breathing and meditation to stretch, strengthen and restore body and mind. 

Please register in advance: Phone Fitness Connection tel. 01304 614000 or contact me, Sue, via www.dsjyoga.com

All proceeds to the British Heart Foundation.  Event kindly supported by Fitness Connection. 

There will be a similar pop-up class on Friday April 24^th, 5-6 pm, at Fitness Connection Gym.

 

 

Yoga to manage exam stress - April 2015

For anyone wanting to get into good mental and physical shape for exams this summer

2 x 75 min classes of yoga and mindfulness techniques.  This taster introduction will show you the potential of techniques already used by city firms, such as Goldman Sachs.

Dates to be confirmed – £10.00 for the two classes -  please contact Sue asap if interested.

 

Dr Susan Jeffery, BWY qualified teacher

www.dsjyoga.com         

 

 

 

Returning to philosophy

Many thanks to Cora and Lina for a fascinating day on yoga and philosophy on Sunday 8^th Feb. 2015 at Canterbury Yoga Studio.  We had the chance to revisit some yoga philosophy and explore it through discussion and through asanas (yoga postures).  The day helped to kick-start my return to a focus on philosophy in my teaching.

Over the years I’ve studied the Upanishads twice formally and since January, I have been re-reading them, with a view to integrating them into some of my yoga classes.  The word “Upanishad” means “sitting down near”, referring back to how students of yoga would spend time (years!) sitting down near a teacher in the forest, with a view to absorbing that learning into their lives.  The Upanishads mark a shift away from relying on ritual knowledge and the authority of ritual specialists (as in the writings of the Vedas) to an interest in exploring the self and human experience. 

The Mundaka Upanishad jumped out at me with its interest in “ways of knowing” – through thinking, through the senses, through the heart, through meditation – and with the concerns it shares with contemporary mindfulness.[1]

I’ve started a 3 week block of classes drawing on the Mundaka Upanishad.  The first class last Thursday (5^th March 2015) began to explore “knowing through the senses” and “knowing through thinking” in our awareness of working in a yoga posture such as the extended side angle stretch (utthita parsvakonasana).  We reflected on how you can “over-think” a posture by emphasising the precise form and trying to reach the perfect form (although principles of alignment remain important).  We need to remember also to seek softness and comfort in the pose – using awareness from our senses – in order to “be” fully in the pose.  This helps the yoga practice involve the whole person more.

A 3 minute meditation on the senses to start the practice and towards the end a meditation on sounds, followed by a bodyscan meditation – all these combine to activate knowing through the senses in a way that gives the mind a rest from knowing through thinking.

In the next two classes, we continue to explore these two ways of knowing, whilst also considering the Mundaka’s view that they are both “lower” ways of knowing, compared with knowing through the heart and knowing through the mind stilled with meditation. 

If you are interested, please email me, Sue, to register for the class or phone reception at Fitness Connection Gym, High Street, Sandwich,CT13 9EB tel. 01304 614000

See also www.dsjyoga.com

 

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[1] Easwaran, E., 2007, “The Mundaka Upanishad” in The Upanishads, Nilgiri Press, Canada

 

Friday early evening yoga – release, relax, revitalise

Pop-up class open to all – 5-6pm, Friday 6^th March, £6 at Fitness Connection Gym, High Street, Sandwich, CT13 9EB

Whatever your plans, try an hour of yoga to mark the transition from week to weekend.  Excessive stress is linked with many illnesses – you can learn techniques to let it go!

The class will include some gentle yoga joint-freeing exercises, which help release tension and improve circulation.  Also postures, breathing and meditation to stretch, strengthen and restore body and mind. 

Please register in advance: Phone Fitness Connection tel. 01304 614000 or contact me, Sue, via www.dsjyoga.com

All proceeds to the Alzheimer’s Society charity no. 296645. 
Event kindly supported by Fitness Connection. 
   

 

 

Just a reminder

Hello everyone,

Just a reminder that there are no classes on Wed 11th and Thurs 12th February.  So a chance for some home practice........! 
Everything as usual next week.

Look forward to seeing you then
Sue

Rejuvenate and Detox with Yoga – Friday 6th Feb 5.15-6.15pm

Friday night open class – all welcome

Come and try out yoga routines designed to release tension and re-energise you

£ 6 - All proceeds to the British Heart Foundation, Wear it, Beat it! Campaign

Please register in advance:  Contact Sue at www.dsjyoga.com or register at Reception, Fitness Connection Gym, 01304 614000

I look forward to seeing you there!

Dr Susan Jeffery, British Wheel of Yoga Qualified Teacher

Event kindly supported by Fitness Connection Gym, High Street, Sandwich, CT13 9EB, where the class is held.

 

 

Lift your mood before Blue Monday

The days are getting longer, but it’s still January…….......

If you feel you are struggling through, yoga can help to calm and strengthen you and lift your mood.  In this pop-up class, the postures, breathing and meditation are all designed to leave you feeling lighter and brighter in body and mind.

Pop-up yoga class - Saturday 17^th January 11-12.00 midday

The class is suitable for beginners and also includes challenge for more experienced yoga students.  Please register in advance: Contact Sue at www.dsjyoga.com or phone Fitness Connection Gym, High Street, Sandwich, CT13 9EB, where the event is held, 01304 614000

I look forward to seeing you there!  Dr Susan Jeffery, British Wheel of Yoga Qualified Teacher.

Event kindly supported by Fitness Connection.  All proceeds to the Alzheimer’s Society, charity no 296645.

Back to work.............in a good way

Yoga classes start up again this week at Fitness Connection, Sandwich.  Choose from Gentle Yoga and Mindfulness Meditation on Wed 5.15pm or the Thursday morning mixed ability class at 11am – or come to both.  Chair-based yoga also starts up at The Centre, by the Guildhall, Sandwich on Wed. at 10.30am.  Further details at www.dsjyoga.com or phone Fitness Connection 01304 614000

Its time to get your body back to work with some gentle yoga stretching that massages your internal organs and gives them a nudge to get on with their job.  A yoga class is simpler, cheaper and more fun than many of the “detox solutions” on offer right now.   The body is designed to “detox” itself and yoga stimulates your natural systems to bring you back to a happy feeling of balance. 

I look forward to seeing you in the class!  Dr Susan Jeffery, British Wheel of Yoga qualified teacher