Category: Workshops

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Yoga for the Endocrine System

Thursday, March 9th, 3-4:30 PM PST

Location: Zoom

Cost: $25 – $70, Sliding Scale

Register:  tracy@fulllifeyogastudio.com

Description: In this workshop we will dive into practices and techniques that support the endocrine system. We will learn about the endocrine system while we practice.

First, we will look at diagrams of the endocrine system and discuss the roles various glands play in releasing hormones into our bloodstream. We will create a roadmap for our understanding. We will then discuss a few of the hormones, cortisol, adrenalin, oxytocin, melatonin, human growth hormone (HGH) and the roles they in our human bodies and how these hormones can be thrown out of– and brought back into– balance.

For example, when chronically stressed, humans release more cortisol into the bloodstream.  If we are on our phones or other bright screens late at night, again, more cortisol is released into the bloodstream.  This hormone in-turn suppresses the release of melatonin, an essential hormone for quieting the system for sleep.  If we are awake during the night, we may feel even more stress the next day, as we may not be functioning at full capacity. Then if we go do a vigorous cardio workout,which we hope will reduce stress, we again raise cortisol levels.  We can learn more about, and interrupt these, and other, cycles.

Hormones get out of balance due to so many factors: environmental toxins, food habits, exercise habits, etc. We will take a look at what causes imbalance and how to make choices that promote optimal health.

Specific yoga practices, breathing techniques, postures, mindfulness and concentration practices can help us to rebalance the hormones circulating in our bodies.  An awareness of daily cycles and our yoga doshas can help us to bring our bodies back to homeostasis, balance.

We will practice pranayama and asanas  supportive of  individual glands and the whole system.  While engaging in the practices, you will learn how relaxing the nervous system can change the messaging from the hypothalamus to the pituitary to rebalance the endocrine system- and how this can then also boost immune function.

I hope you can join me and learn more about your body and the many reasons your yoga practice is healthy for you!

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Deepen Awareness of Yoga Twists & Forward Folds

Thursday, February 23rd, 1-3 PM

Description: Join Tracy Lease for a workshop celebrating the benefits of yoga twists and forward folds in coordination with the breath. We will discuss the health benefits of twists as well as contraindications and heathy alignment. We will practice, standing, seated, and supine twists and forward folds as we become progressively more aware of how to care for spine, hips, knees, shoulders and feet in these poses. We will feel into how these poses press and release the abdomen in different directions- moving lymph and contents of the intestines to benefit the immune and digestive systems. Come get to know your body better during this fun and enlightening afternoon exploration.

Location: Inner Path | 200 Commercial Street | Nevada City, CA

Cost: $25-$50 Sliding Scale

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November 29th – Root to Rise: An Exploration of Standing Poses

Tuesday, November 29th

1:00-3:00 PM | Root to Rise- An Exploration of Standing Poses

Description: In this two-hour workshop we will explore the standing poses of yoga.  We will set a strong foundation so that we can explore the freedom we can find in a pose from the inside out.  We will align the poses for our unique bodies, feeling them from the inside out.  Our poses will sing!  If you have been on Zoom the last few years, this is a chance to have an alignment conscious teacher’s eyes on you helping you to fine-tune your poses for Zoom or home practice.

Location: Inner Path, 200 Commercial Street
Nevada City, CA

Cost: $25-$50 Sliding Scale

15 Participant Max

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June 23rd & 30th – Breathing Workshop on Zoom

Breathing Workshop June 2022

Thursday, June 23rd  3-4 PM & Thursday June 30th 3-4 PM

The breath is fundamental to good health.  The breath helps us to regulate the nervous system, the cardio-vascular system and to relax the muscular skeletal system.  We can live days without food and water– not so with the breath- and yet we take it for granted.

In this workshop we will learn breathing exercises that will help us handle stress and insomnia.  We will understand better how the breath helps us to support core strength.  We will learn why breath is of equal importance to the physical postures of yoga.

I have formatted the workshop so you have an introduction class, a week to practice what you learned and then a follow up class to deepen your understanding.

Cost for the workshop (both hour-long sessions): $60

In addition you can purchase links to two short videos to continue your practice towards breath for health at home. $20/video or $40 for both.

You may also receive $10 off on a follow-up private after the workshop.

Please email tracy@fulllifeyogastudio.com to sign up!

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June 26th – Relaxed & Awake 12

Relaxed & Awake 12: Inner Joy, The Timeless & The Unbound

Sunday, June 26th,  10 AM-4 PM– Delicious, Nutritious Lunch Included

Inner Joy, the Timeless and Unbound

~A full day retreat to savor Joy in movements, stillness and mindfulness~

with Tracy Lease & Miyu Tamamura

In-person program at Mountain Stream Meditation Center

“The present moment is filled with joy and happiness. If you are attentive, you will experience it. The amount of happiness that you have depends on the amount of freedom you have in your heart.”    Thich Nhat Hanh

According to Thich Nhat Hanh, one of the qualities of True Love is Joy. In our busy lives, we can easily let joy escape our notice. In our daylong retreat, we bring full attention to the present moment, find and savor Joy while playfully moving through physical practices, relaxing in meditation, and finding comfort in restorative poses. We melt fear as we practice together, and the deep joy ripples through our shared community.

As we touch into the wellspring of Joy, every aspect of us is nourished and replenished.  We will offer playful movements with music, fluid qigong, community lunch followed by singing bowl siesta, restorative yoga and meditation woven together with the soothing and expansive sounds of crystal singing bowls and silence. All levels welcome.

On this retreat, a beloved local chef, Julie Roberts, of Durga’s Divine (you may know her from her delicious hummus and salsa in our local stores) will serve delicious vegetarian lunch for us! Dana for Julie is included in the suggested donation amount below. We look forward to a day of Joy with you!

*Pre-registration is required

*20 person limit

*Masks are optional. Negative rapid Covid test is required.

No one turned away for lack of funds.

Suggested donation: $130 – $160

(Dana will be greatly appreciated and shared among MS, Tracy and Miyu. Dana for Julie is included.)

To register, contact Miyu at:

miyu@yuhealingarts.com

(530)205-8610

“Joy is you at the deepest level, and your joy is one with the infinite timeless joy of this unbound universe.” 

Robert Ellwood

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November 18th – Yoga, Qigong & Breathing To Nurture the Nervous System

Thursday, November 18th  3-5 PM. 

Delicious Stretching, Breathing & Relaxation to get us ready for the holidays!

I will also offer three different 10 to 20-minute nervous system reset videos for you to use when you do not have as much time and still want to re-set your nervous system.

$99 for each workshop and additional practice videos.

Please email tracy@fulllifeyogastudio.com to sign up!

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May 19th – Supporting a Healthy Spine

Activating the Core, Building Postural Awareness & Using the Breath to Avoid Back Pain

Thursday, May 19th  3-4 PM & Thursday May 26th 3-4 PM

There are so many ways we can injure our spines. And learning healthy postural alignment, yoga poses to ease the back, breathing techniques to release long-held tension, and core awareness to strengthen the center-line of the body can help us heal. If you have ever had back pain, want to avoid this pain, or if you are a yoga teacher and want to help yoga students who suffer from pain, you are welcome to join the workshop.

I have formatted the workshop so you have an introduction class, a week to practice what you learned and then a follow up class to deepen your understanding.

Cost for the workshop (both hour-long sessions): $60

In addition you can purchase links to three short videos to continue your practice towards spinal health at home. $15/video or $40 for all three.

  • Breath & Relaxation to ease the spine
  • Postural awareness for spinal health
  • Strengthening the inner core

You may also receive $10 off on a follow-up private after the workshop.

Please email tracy@fulllifeyogastudio.com to sign up!

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PAST – Workshop Series – Osteoporosis and Penia

 

Learn how to take care of yourself with Osteoporosis or Osteopenia

The workshop series will focus on how to take care of your body in exercise classes and in daily life while working with osteoporosis and penia. In the two one-hour classes, we will discuss the medical challenges and different perspectives on how to best take care of our bones and bodies.  We will also try a variety of yoga poses and physical exercises and discuss modifications you can make on your own at home,  in classes, & in the gym.  Then we will translate these modifications to the real world– riding your bike, working in the garden, getting safe cardio-vascular exercise.

Each Class comes with links to class videos so you can revisit the sessions.  The final two 30 minute pre-recorded videos focus on yoga poses, Pilates and Qigong you may repeat which will help you to build bone density, muscle strength, myofascial space and balance.

You may also purchase the videos without attending class if times don’t work for you.

Once signed up for the session, you may email me with personal questions.

The series will come with a reading list and handouts you can download.

$99 for the series.

This workshop will be returning in 2022!