Mimi's Blog

Somebody is Pregnant - Prental Yoga

03/18/2012 22:18:00

A boy or a girl? It doesn't matter - what matters most is to have a healthy baby and mom.

I am so excited and delighted to find out that one of my previous prenatal students is now pregnant again!! And with her help, my teachers in training will be able to see and witness how different poses are adjusted to safety orient the mom and baby.

Here are a few benefits about Prenatal Yoga:

Not only is this a special time for mom to connect with her baby-to-be, it is very safe with a qualified instructor.

Reduction in high blood pressure: Breath work(pranayama) and meditation techniques helps with pain management and relaxation. This allows prenatal students to be ready when childbirth occurs. The Big Day!!!!!

Yoga asanas (postures) are practiced with care to ensure mommy and baby-to-be are both safe. Hip openers, squats, and specific postures to east back pain are taught.

Strength work is practiced to keep mommy strong for when it is time to push. Arms are strengthened to keep mommy’s arms strong so she can hold her baby with confidence.

Special movements are also practiced to allow baby-to-be to find comfort prior to being born...and when baby enters into this world, this same movement may be recognized by the baby and find comfort. Babies love movement and touch.

What is really amazing is that any prenatal student can enjoy yoga during pregnancy, even if they have never tried yoga before.

Many modifications are needed based on each individual prenatal student.

Mimi ensures every prenatal student is safe:

1st trimester: enjoy your yoga and or exercise as usual.

2nd & 3rd trimesters: avoid lying flat on the back, never lay on the belly (you will hurt your baby), avoid deep twists and deep back bends. We use chairs, walls, stability balls, bolsters, blankets; yoga blocks, yoga straps and we never practice inversions. We always hinge from the hips (as I teach all of my students for a healthy back). If your body feels any sensation of “pain”the posture should be avoided.

It is truly amazing how a woman’s body changes throughout her pregnancy. As each prenatal student practices, she will feel her balance changing as her baby grows. This is when the “ego” really steps out of the way as mommy truly is there for a healthy baby-to-be. Always listen to the body with deep respect.

We practice root locks and link them to the breath to strengthen the pelvic floor.

Yoga can even help ease the many “leg cramps/charlie horses” that many prenatal students get at night.

Mimi ensures all of her prenatal students are used to squatting (against a wall) as this is very similar to when it is time to push during labor. Building up the strength and endurance in squats may help reduce the pushing time.

One of my prenatal students actually delivered her baby in a wide knee child’spose!! If you think about it – it is a pushing position – Most of the time during pushing, many hospital staff/doctors/nurses will have you sit up and push with knees wide. There are also other various techniques used in hospitals. In wide knee child’s pose, you are already there; gravity is on your side and helps aid the baby out.

Practicing yoga regularly in a prenatal group class provides the students a chance to meet other women who are also pregnant and they share stories. Some will even remain in contact with each other after their babies are born as they develop a “community” together. Open dialogue is encouraged for all of my group prenatal classes for many reasons:

The open dialogue offers so much wisdom from mom's who may have had previous miscarriages and then they find out that someone in their same prenatal class also previously had one ~ the story is shared, compassion is expressed and empathy is reached out and they do not feel alone. This also is a time to go over "what could occur" so the mommy will have some knowledge of what others have experienced. Tips from other moms are also expressed which even give the other students more information. Some mommy's take prenatal yoga and know that they will be having a C-section and find out that it is ok. Stories are shared - each student comforts each other. We share great places to purchase breast pumps, hiring doula's and so much more. This open dialogue is a huge support system for any mommy-to-be.

I teach many skills of focal points and relaxation techniques. This gives the mommy the opportunity to be ready when labor pain begins. If a mommy is used to relaxation techniques and breath work prior to labor, there is less anxiety and tension. When pain is felt during labor, mommy can use these practices to ease the pain (pain management). This is excellent for any yoga practitioner (pregnant or not, young kids or older folks) who wants to develop a holistic way to relax during painful periods in their lives as well as stressful times too! Stress~Less, De-Stress.

Many forms of meditation are taught and have profound therapeutic effects.

Practicing yoga during pregnancy is a safe way to enjoy exercise, to strengthen and stretch; as well as maintain flexibility and finding a deeper connection with baby-to-be and body awareness.

Breathwork is used to relax the nervous system and guided imagery provides a positive outlook and relaxation.

Many of my prenatal yoga students hire a Doula. There are huge benefits with hiring a doula. For more information about doula’s, please click here.

Lunge Pose

02/28/2012 23:40:00

Lunge Pose

Ashwa Sanchalasana

1. Begin in Table Pose (all fours). Shoulders above the wrists, and hips above the knees.

2. Bring the right leg forward and place the sole of the right foot to the earth facing straight forward, ensuring your knee is stacked above the ankle.

3. Ensure both shoulders are above the hands.

4. Lift the front toes and engage the right foot down to lift the arch.

5. Spread the toes wide and lower them down to the mat facing forward and long.

6. Ensure the shin bone is facing vertical toward the sky (or slightly towards the body as shown above to find comfort with your body) with the knee above the ankle.

7. Extend the left leg back directly behind the left hip bone.

8. Tuck the toes and lift the back thigh away from the floor without locking out the knees.

9. Check in with your hips: the hips should be facing the front side of the mat.

10. Take some nice long inhalations and long exhalations breathing through the nostrils.

10. Coming out of the pose, relax the back knee down, come to all fours (table) and rest in child’s pose or stretch in Downward Dog.

Modifications: Use blocks under the hands if they do not comfortably come to the floor or place the hands on the front leg. Place a folded blanket underneath the hips and drop the back knee down. Lighten the lunge by letting the shin bone go towards your body, still maintaining straight alignment in the hips.

Photo taken at State of Grace Yoga & Wellness Center, Uxbridge MA

Model: Mimi

De-Stress with Yoga Teacher Training School

Yoga Nidra

02/05/2012 23:48:00

Come join me in my special evening of Yoga Nidra at State of Grace Yoga & Wellness Center.

Yoga Nidra Workshop
The Meditative Heart of Yoga
with Mimi Strzelewicz E-RYT
Friday, Feb 10th 2012
Time: 7-8:30 pm

Location:

State of Grace Yoga and Wellness Center

104 East Hartford Ave

Uxbridge, MA 01569

Cost: $16.00 or use your class pass from State of Grace Yoga and Wellness Center.

Drop -ins welcome/no pre-registration

Professionally written by Richard Miller, Ph. D., Mimi will guide you through Yoga Nidra practice. Yoga Nidra is a state of conscious deep sleep, deeper than meditation. In meditation, you remain in the waking state of consciousness, gently focusing on the mind, while allowing patterns, emotions, sensations and images arise and go on. However in Yoga Nidra, you leave the waking state, go past the dreaming state, and go to deep sleep yet remaining awake.

You are awake, you are aware and you welcome every perception as a messenger that guides you to your true authentic self of being.
Yoga Nidra begins to bring incredible calmness, quietness and clarity. Yoga Nidra is one of the deepest of all meditations, leading awareness through many levels of mental process to a state of supreme stillness and insight.

Driving Directions

MapQuest Terms and Conditions Maps/Directions are informational only. User assumes all risk of use. MapQuest, Vistaprint, and their suppliers make no representations or warranties about content, road conditions, route usability, or speed.

Yoga 200 Hour Teacher Training

12/04/2011 01:07:00

Seasons Greetings from De-Stress with Yoga

During this time of the year - we have so much to be grateful for!

Actually, with Yoga, you will find that every day there are "little gifts" of connection to love, gratitude, peace and compassion. It's around you everywhere - if you are open to it.

Are you looking for more of the true essence of your "self" within?

In the picture above, you may find some words that inspire and resonate with you. These are little tid-bits of what's to come in my Yoga Teacher Training.

As the date gets closer to the 1st class of my Teacher Training program, starting on January 11th, 2012, I'm getting more excited to share what is new!!! And there is still more in the making!

Check out what is new: Workshops are included in your Tuition!

Enrollment is filling up in the 200 hour TeacherProgram!! We are only accepting 15 students. All classes & weekend intensives will be held at State of Grace Yoga & Wellness Center.

Before it's too late!!!

Don't miss out on this transformational experience!!! Find out more by clicking on the photo - (it won't enroll you, but it will give you a lot of information).

With acceptance of 15 students, you will receive the best attention to questions, support and detail. Find the bliss with me....

Maybe you know someone who may be interested in this program. If so, share the gift of Yoga to a friend by forwarding this blog to them.

Living Your Yoga for the Holidays

11/23/2011 23:20:00

Here is a simple way of "Living Your Yoga" on Thanksgiving Day.

These are little samples of making your life more peaceful - it's a small part of the Yoga Sutras simplified (commentary) by Mimi. The Yoga Sutras can be hard to understand - so I have picked out some of the Yoga Sutras and designed them according to my life... (yikes - my life exposed). Take in what you like and let go of what doesn't resonate with you.

Stress - Has your mind been running non-stop and your "to do" list is on repeat as the holidays rapidly approaches? Between writing your grocery list and researching a new way to cook sweet potatoes. Maybe it's your your daily routine filled with "too much" - your stress levels could be skyrocketing.

If you’re nodding your head in agreement, Let's take a deep breath and decide to approach things in a different manner this year.

Let's view Thanksgiving with a yoga perspective!!

This is based on the sacred texts of the Yoga Sutras, the author, Pantanjali, writes about the eight Limbs of Yoga. These limbs, or steps, offer a guide as to how to live a meaningful and peaceful life.

Yoga is not all the poses/asanas. Living your yoga is “off the mat” ~ yamas and niyamas. The yamas and niyamas refer to personal observances and restraints. Here are some useful ones that could be especially helpful during this time of year:

Ahimsa means the act of nonviolence.

For some people, this means not eating meat.

NOT for me. My body system tried that and I got ill. So instead, my Ahimsa practice is staying away from violence in my life - such as movies with guns, blood, vulgar swears etc. Even my thoughts and words. Yes, I am human. I get angry, but I choose to speak and think carefully on how I express my words. I found that when I express kindness on my words, it bounces right back to me. I do get angry and sometimes yell (you can ask my husband & teenagers) but I have learned that it doesn't help me, it actually causes me grief, fatigue and more. It also makes my family upset at me, which then hurts my heart. Communicating with nonviolence words is so much more rewarding to me. Here's another way I practice Ahimsa:

Road rage? If someone cuts me off and I am still unharmed with my health, I am not going to yell at them. Instead, I let them go. I'm happy to be safe. Even sometimes a school bus will slow down my ride to a destination. Some people can be very upset at this. Not me.... this is a time for me to stop and look around at the scenery. I love to "take all of the goodness" of my life and appreciate everything around me. The holiday season should be a time for joy ~ so aim for thoughts, words and actions that contribute to that outlook ~ joy!

Santosha, or contentment, is being happy with what you have. Instead of complaining about all the cooking that you have to do, be thankful that you have the resources to prepare the meal. Show gratitude that you have family or friends at your table.

For me, I am thankful that I have a working stove and electricity and I am grateful that I will be with my family.

Am I happy and content with what I have? Yes, but I have a tendency to want more. Often, I like to have more music to listen to or books to learn more. I also have this strange habit of having to go into the nail polish area in a store and want more colors. I don't even use much nail polish myself, but I do love to give others foot and hand massages and making their feet and hands happy - it makes them happy and puts me in "meditation mode" of just being in the moment. Do I have enough colors? Yes. Do I want more? Yes. But I have to try to resist and enjoy the colors that I have. Last month on my trip to the grocery store, I thought I purchased a "new color" and got home and found that I didn't have it in my bag. I checked my receipt and it wasn't there. Whoa!! Who took that nail polish away? It could have dropped out of the bottom of the shopping cart. But, regardless, I didn't get the nail polish that I wanted and I was content.

Satya means truthfulness. When we are around family and friends, it can be easy to compare ourselves and feel competitive.

For anyone who knows me, I am not a good cook and the people coming cook much better than me. I don't think anyone will complain - I'm so grateful that my family is not like that. But some families may start arguments. If this occurs during your Thanksgiving celebration, be honest with yourself and with others. However - a very important portion of this (Satya) is to to be honest but not hurtful with your honesty.

Aparigraha means non-possessiveness. It also means taking more than necessary. Do you really need that second or a third piece of apple pie? Here's how this relates to me. "Oh my, the brownie cream filled cake with the cute little turkey head is going to be hard to resist...especially with cool whip!!! How am I going to do this? Just one piece?"

Instead, I will eat one piece, share the left overs with others in my family and let them take it home for them or to give it to a friend.

If you can remember what Thanksgiving is all about — to feel gratitude and contentment while spending time with family and friends, or even if you’re alone — you’ve come a long way.

In the Yoga Sutras, Pantajali wrote that the key to a preserving practice is to practice for a long time, without break and with enthusiasm. If you’re able to remember these tips, not only on Thanksgiving, but every day, you are on your way to peace and bliss.

Happy Thanksgiving!

With thanks and gratitude,

Mimi

Yoga Pose: Turkish Twist

11/20/2011 21:59:00

Turkish Twist

"Open to the spiral of your secret source of energy"

Here's how to do it:

From an easy seated position (a cross-legged seated position), slowly bend your left knee and allow your left heel to come close to the right hip (your left knee should be facing the front center of the mat).

Carefully, allow your right leg to draw forward towards the front and then over to the left side of your left hip. Some knees will stack, some will not. Never force your body to stack your knees. If your knees do not stack, just allow the leg to cross over to a comfortable range and allow the bottom of your foot to rest on the mat.

Gently pull the glutes/buttock muscles away to ensure the sits bones are root to the earth.

If you are able to stack your knees, you will find that the opposite feet will rest on the sides of the hips.

Allow your hands to come to Anjali Mudra (prayer position, Namaste position).

As you inhale, allow your heart center lift (to allow each vertebrae to lengthen), and as you exhale slowly cross your left elbow over and onto the top right leg.

Keeping the spine long is very important in twisting postures.

Feel the left elbow engaging down into the leg to ensure the chest does not compress down - this also keeps your spine long.

Gently peel the right shoulder back and notice your collar bone broadens with a "smile" and your chest opens up.

Notice the hands pressing together - and breathe long inhales and exhales.

Slowly allow the head to turn to the right with a nice long neck spine ("no wrinkles") and allow enough room under your chin for an apple to fit. This will allow the chin and shoulder to be parallel. Never let the chin tuck towards the chest and never hyper extend the neck back.

After you complete the posture, continue breathing and checking in with each sensation. Allow your body to enjoy this posture for 5 to 10 breaths and then switch sides.

Important: When you come out of the posture, inhale to lengthen the spine and unravel on the exhale.

Modifications:

If crossing the knee over hurts, don't do it. Instead, sit in easy seated position (even sit on the edge of a folded blanket). Then allow the left hand to hold on to the right knee. Only twist if your body feels comfortable and you can breathe nice long inhales and exhales. Let your right hand go to a comfortable range behind you and use it like a prop (also what I call "an extra spine for support"). Use a yoga block under your right hand if you are sitting on a blanket. Always keep a long spine.

If you find you can stack your knees but one hip lifts off the floor, sit on a folded blanket.

If you can stack your knees, but cannot come to Anjali Mudra, simply place your left hand on your knee and your right hand at a comfortable range behind you. See photo below:

Tips to help you throughout the posture:

Always check into your body. If your body is in discomfort, your body is telling you to modify. It isn't ready to go this far into the pose and that is ok.
Always check into the breath. If you breath is short and shallow, focus on breathing long inhales and long exhales. If this is hard to do, modify the posture to ensure you can breathe properly.
Every yoga posture, you should be able to breathe through the nostrils comfortably and the seed off the breath is started at the belly - twisting postures can be hard to breathe long because your torso and belly muscles are twisting. It's very important to breathe long breathes.
Each inhale allow your spine to lift, each exhale is when you twist. Twists (as well as all yoga postures) should always be done in mindful movements for safety.

What are the benefits of this pose?

Opens the rib cage and breath
Massages the internal organs
Helps with elimination
Relaxes the nervous system
Strengthens the upper back and obliques
Stretches the hip abductors, glutes, lower back, upper back and obliques

Contraindications:

This pose is not save for pregnancy after the 1st trimester
Not safe for hip replacements - instead enjoy the legs straight as you sit
Only practice it modified if you normally have low back pain.

Always check with your doctor before practicing yoga.

Enjoy!

200 Hour Yoga Teacher Training

10/31/2011 23:23:00

$50.00 off if you register on or before 11/5/11

200 Hour Yoga Teacher Training:

Meet the Teacher Mimi Strzelewicz, E-RYT (Experienced Registered Yoga Teacher) on Saturday Nov 5th at 12noon at

State of Grace Yoga & Wellness Center

104 East Hartford Ave., Unit A,

Uxbridge, MA 01569

508-278-2818

200 hour Yoga Teacher Training

Come meet me and check out what I'll be teaching you! I'll be there to give you my full back ground. I will show you the syllabus which exceeds the National Yoga Alliance standards. I will be showing information that will be in the program. Let's have a great time with questions and answers.

You will be quite amazed!!

Payment plans are even being offered! I was able to leave my high stress job of 17 years and have been teaching yoga (first part time since 2005) then went full-time teaching yoga and owning my own studio since 2007!! I have never regretted it.

“I am so excited to bring this program to you!!! Over the years of teaching yoga, I was able to build a “plan” to leave my high stress corporate job of 17 years, build my own business, I collaborated with other yoga studio businesses (near and far) to help them prosper.

I enjoy sharing ideas to other yoga studios, students, people I talk to and even helped out people who needed a little de-stressing when they ask me a question when they read my business bumper sticker on my car. I have learned many “tricks of the trade” of the business side of yoga, the asanas secrets from teacher trainings, continued education and I enjoy sharing them with anyone who is interested. It makes me happy.

Not only will you be learning all the guidelines required by Yoga Alliance, I will also be sharing the information that I learned on how to make your life the BEST LIFE POSSIBLE – to make your dreams come true. I will also share many resources on how to make your Yoga Teaching either a part-time or full time career (I did both). I will also ensure that you are in the safest alignment possible during practice so you can keep your body healthy. If you have a goal to someday open your own yoga studio, I will share many resources that helped me!!!! The possibilities are endless. I will even share the mistakes I made, which made me grow.

What I truly love about yoga – it is never boring. At least not for me! I am a person who loves creativity and I bring it to my classes. I love movement, I love words of wisdom and inspiration, I love to laugh, I enjoy seeing my students progress to better health – and I still take my practice and teaching very seriously. I always respect my clients – each and everyone of them….for they are the ones who also teach me.

What makes me want to keep teaching yoga until I’m 92? YES, that is my goal. Because yoga never ends. There is always more to learn, more to share with others, to live your yoga off the mat and spread the joy around everywhere. I am a very positive person and I’ve had some really difficult times in my life where I thought I would not survive (literally for my life). Yoga saved me.

For those who know me and have taken my classes, they know that they will always receive an honest answer and I’m delighted to share any knowledge of yoga to you. Yoga is my passion in life.

You will have so many resources to branch out to.

My goal while teaching this course is for you to look forward to and to be excited to come to each immersion and class. We are going to work hard, have fun while doing so, connect to your ultimate goal/source of success in life, thrive to take in more, and find inspiration in each day.

Be ready to transform into an entire new essence.”

This Yoga Teacher Training program is guaranteed to manifest some great wonders into your life!!!!

6 month Program includes:

27 weeks of asana classes – & 6 weekend intensives

Who is this training for?

• Students who want to deepen their yoga and learn to design their own practice.

• Students interested in exploring broader facets of yoga like yoga philosophy, lifestyle, pranayama (breathwork), meditation and more.

• Individuals who want to learn to teach group or individual yoga classes in yoga studios, health clubs, Community Centers and other venues.

• Individuals who have a desire to make a difference in their own lives as well as that of others.

Do you long to learn more about yourself and discover the deeper “self” within?

If you said “YES” Then take the next step to learn more about how you can make a difference in your life with this Yoga Alliance certified Teacher Training program.Even if you never intend to become a yoga teacher, this program may still be for you.

After successful completion of this program, you will have the qualified standards to register with National Yoga alliance to become a 200 Hour RYT (Registered Yoga Teacher) and be well-equipped to teach yoga to a group, privates, children, prenatal, seniors, and more (should you choose to.)

You will have qualifications and necessary tools to find a job or start a business doing what you love. This program is eclectic as I have immersed myself into many styles of yoga over the years and is ready to bring it to you!

Training Schedule

Weekly Classes
Wednesdays from 6:30 pm-10:00 pm –
Jan 11th, 2012 through July 18th (No class July 4th)

Weekend Intensives
Saturdays 11:00 am -9:00 pm
Sundays- 11:00 am – 5:30 pm

Jan 14th & Jan 15th
Feb 11th & Feb 12th
March 10th & March 11th
April 21st & April 22nd
May 19th & May 20th
June 23rd & June 24th

Total contact hours is 184.5 plus homework time , asana classes & outside teaching, etc. (This exceeds the standards for Yoga Alliance!)

Course Tuition:

Tuition is $2825 (if paid in full by Dec 1, 2011).

Payment Options:

Non-Refundable Deposit of $625 due at registration with completed application

Deposit may be paid by MC, Visa, check or cash. Read more by clicking here.

The Treasures of Autumn

09/23/2011 22:36:00

Welcome to the autumnal equinox!!!

In autumn, nature bears fruits to be enjoyed in the moment and also preserved for the colder months ahead. A seed was planted, then nourished in its growth, and now the intention has manifested itself at last.

It is up to us to received this gift and allow it to support our inner light as the dark season approaches. During this time we can all observe the days grow noticeably shorter and the leaves start to change color as we progress towards winter.

Fall is a time of vibrancy and profound changes - as the leaves come to their full expression of color, we can literally witness nature's dramatic transition. This is a great time to to tie up loose ends and complete projects that could become burdensome in the heavier months ahead.

Fall is a great time to set a wonderful practice of eating healthy foods... Enjoy making soups with all kinds of vegetables. Apple picking with friends and family. Enjoy the smell of the season!!!

Fall is a great time to reflect on your personal harvest. Think for a moment......What has ripened in your life? Have you shared it or does it need more time? Let your garden of life cultivate with magic, attention, creativity and lots of loyalty. Be open to take in the fruits of your garden of life and celebrate what each change of transition brings.

Here are some inspirations & contemplations for this time of the year:

I recognize which aspects of my life need more time to develop.
I awaken to what is ripe and ready to be harvested in my life.
I honor the brief moments that fuel my inspiration and heart.

Reflect on how your yoga practice has harvested. How has it transformed your life? Does it need more time and attention? Is it steady, ripe and vibrant?

May this autumn bring you the treasure of health, vitality and love.

See you on the mat,

Mimi

chatturanga danasana

09/19/2011 18:10:00

Chatturanga danasana is an amazing pose to build your core strength, triceps and so much more. Chatturanga Dandasana is one of the positions in the Sun Salutation sequence. You can also practice this pose individually for anywhere from 10 to 30 seconds while still breathing. Always control the release down with an exhalation. It often is used in mini-vinyasa sequences.

This pose will strengthen the wrists, abdominals, lower back, chest, shoulders, triceps and legs.

How do you do it?

From plank position, firm your shoulder blades against your back ribs and tuck your tail bone (this will also firm the glutes).

Then push forward with your toes and hug your ribcage with your elbows. With an exhalation slowly lower your torso and legs half way to the earth, being sure to keep your body parallel to the floor.

* Try to avoid the tendency in this pose for the lower back to sway toward the floor and the tail bone to poke up toward the ceiling (this can hurt your back).

Throughout your stay in this position, keep the tail bone firmly in place and the legs very active with the heels drawing back.

Keep the space between the shoulder blades broad. Don't let the elbows splay out to the sides; hold them in by the sides of the torso and push them back toward the heels.

Be sure to press the entire hands and all fingers firmly to the earth.

Your elbows should be directly above the wrists.

* If you are a beginner or if your midsection sags, practice the pose with your knees dropped to avoid back injuries. From kneeling plank pose, shift forward, bringing your shoulders over your fingertips. Hug your ribcage with your elbows and lower your chest, keeping your abdominals strong and hips stationary. Keep practicing this modified variation until your arms, back, and legs are strong enough to support you.

Cautions: This pose is not safe for pregnancy (in 2nd & 3rd trimester). Take precaution if you have had wrist injuries. Avoid this pose if you have carpal tunnel syndrome.

Hope

09/10/2011 10:43:00

Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all.

~ Dale Carnegie