Inspansion Yoga and CranioSacral Therapy

Clear Mind, Peaceful Body


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Inspansion Yoga May Newsletter

Dear Yogis,

Neck and shoulders are the Tuesday evening focus for the month of May.  We will explore strengthening and stabilizing movements for the shoulder muscles and apply those actions within the yoga postures. Since many of us hold the world on our shoulders a good portion of class time will be dedicated to shoulder and neck releases and relaxation.

The photos above show a variation of gomukasana.  As you can see my son can easily clasp his hands together, while I can barely touch my fingertips.  This posture shows several components of shoulder mobility, and teaches us where we have restrictions.

This will be a great class for those of you keen on learning a bit of shoulder anatomy, interested in the ranges of motion of your shoulders and wanting an evening wind-down.

With Light,
Pam

Weekly Classes

Monday: Gentle Yoga 9:00 – 10:15 am

Tuesday: Yoga for Neck and Shoulders 5:30 – 6:30 pm

Wednesday: Deepening into Yoga 9:00 – 10:15 am

On-going weekly classes $12 drop in, or 4 classes for $40

All classes held at:
River Street Dance Theater
421 N 2nd Street, Hamilton
www.inspansionyoga.com


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April Newsletter

Dear Yogis,
Once again balance has resurfaced.  It seems that we must continually practice this art in order to stay “on top of things.”  In my own adventures I am learning more and more about the importance of one of the deep stabilizers in my body, the transverse abdominis (TVA).  The TVA is the deepest layer of the abdominal core, and often gets overlooked in favor of the showy rectus abdominus, or potential six pack.  The TVA helps stabilize both the spine and the pelvis.

When we feel stable and self-assured in our movement that confidence extends into other aspects of our lives.  We truly become more adaptable, able to roll with the punches.  Truly balance affects us in every move we make. Join us Tuesday evenings at 5:30-6:30 to learn more about the TVA, and other core stabilizers and how strengthening these muscles can improve your balance.

Peace,
Pam

Mark your calendars for the next Yin Class!
Saturday, April 20: Yin Yoga 10-noon (please register) $25

Yin yoga is a slow-paced practice incorporating stillness to nourish our joints, soften the muscles and move chi through the meridians of our body.  Think slow, softening, deepening, melting….Poses are held anywhere from 45 seconds to 5 minutes. Please give me a shout out to let me know you are attending.

Weekly Classes

NO CLASSES APRIL 8 -10

Monday: Gentle Yoga 9-10:15 am

Tuesday: Yoga for Balance 5:30-6:30 pm

Wednesday: Deepening into Yoga 9-10:15 am

On-going weekly classes $12 drop in, or 4 classes for $40

All classes held at:

River Street Dance Theater
421 N 2nd Street, Hamilton
www.inspansionyoga.com


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Enliven your Yoga Practice

Dear Yogis,

This time of the year I find myself a little impatient for spring.  Living my entire life in the northern tier of states I do not know why I persist in this, hmm…. what to call it, completely unrealistic fantasy.  I do know my body senses the increased daylight and though it is still cold I feel like surfacing out of my winter dormancy.  With this increased vitality my practice is intensifying, both in strength and endurance, preparing my body and mind for the busy spring ahead.
Learning fresh ways to incorporate core strength and new dynamic sequences has kept my practice interesting and challenging.  I am excited to share these teachings with you!  Core Flow Yoga includes tried and true core work and integrated dynamic movement.  Join us on Tuesdays at 5:30 pm, River Street Dance Theater, to energize and strengthen your body.

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Vasisthasana (side plank)

On the softer side of life the yin yoga class in January was, clearly, a much needed respite for many people.  Those attending suggested a monthly yin class (at least through the spring).  Ask and you shall receive, put these dates on your calendar:

Saturday, March 16, 10 – noon
Saturday, April 20, 10-noon

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Yin yoga is a slow-paced practice incorporating stillness to nourish our joints, soften the muscles and move chi through the meridians of our body.  Think slow, softening, deepening, melting….Poses are held anywhere from 45 seconds to 5 minutes. Please give me a shout out to let me know you are attending.  Register for Yin here.

Health and Happiness,

Pam

On-going weekly classes $12 drop in, or 4 classes for $40:

Monday: Gentle Yoga 9-10:15 am

Tuesday: Core Flow Yoga 5:30-6:30 pm

Wednesday: Deepening into Yoga 9-10:15 am

All classes held at:

River Street Dance Theater

421 N 2nd Street, Hamilton


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How Yin Yoga Can Benefit You

Yin Yoga is a beautifully slow, quiet practice that complements more strenuous yoga practices and athletic activities.

Why Yin?

  1. Yin focuses on the connective tissues around the muscles and joints
  2. Practicing yin increases flexibility
  3. A yin practice improves circulation in the joints
  4. You deepen your connection with your body and connect with your breath
  5. Practicing yin builds perseverance
  6. It’s meditative
  7. Within a yin practice you can find deep peacefulness

Join me for a quiet two-hour practice.  Most postures will be seated or supine.  Invite your body and mind to open.

Yin Yoga this Saturday, January 26, 10 am – 12 pm, River Street Dance Theater, $25

Cheers,

Pam

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Keep Your Practice Sustainable

Dear Yogis,

The month of January is named after the two-faced Roman god Janus, the god of doorways and new beginnings.  One face looks back to the past, while the other looks toward the future.  This is a good reminder for all of us to take time to reflect on the past year.  What lessons have you learned? What no longer serves you? What enlivens you?  What sustains you?

Over the past year I have become increasingly aware of how my yoga practice supports me. Being a distracted individual my yoga practice provides grounding and stability, two qualities that I find invaluable.  It is important to find a practice that brings harmony to our lives, and counter-balances our inherent tendencies. It is also important to find a practice that makes you want to come to your mat, something that you get to do instead of a chore that must be done.

This month I am offering two courses that are both focused but very distinct.  Core Strength on Tuesday evenings will concentrate on strength, power and precision.  Yin Yoga is a passive practice that draws on one’s ability to release and soften. Both styles can be incorporated into an existing practice and added to your yoga toolbox.

Wishing you a peaceful January,
Pam

Yin Yoga Saturday, January 26, 12-noon

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Do you ever feel like you just “got there” when the instruction is to move into another pose?  Then yin yoga may be for you.  Yin yoga is a slow-paced practice incorporating stillness to nourish our joints, soften the muscles and move chi through the meridians of our body.  Think slow, softening, deepening, melting….Poses are held anywhere from 45 seconds to 5 minutes.  This two hour practice will include a gentle warm-up, a full yin practice and a long savasana.  $25

Register for Yin here.

For those of you that want to experience the yang side of life Core Strength Yoga is on Tuesdays at 5:30.  Class will focus on tried and true postures to strengthen the core, front and back, as well as some novel postures and transitions.

On-going weekly classes $12 drop in, or 4 classes for $40:

Monday: Gentle Yoga 9-10:15 am

Tuesday: Core Strength Yoga 5:30-6:30 pm

Wednesday: Deepening into Yoga 9-10:15 am

All classes held at:

River Street Dance Theater

421 N 2nd Street, Hamilton

 


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December News: Chill out with Yoga

Anybody else feel tired in December?  Like you want to take a little break?  As the days get shorter, and the nights longer, our bodies naturally want to slow down.  Our culture, however, wants us to speed up and buy,buy,buy.  Ironic, isn’t it?  We create such a gap.  It is beautiful to celebrate this time of year, but not at the expense of our sanity!

We can all incorporate simple acts of self love to replenish our energy.  During December my self care practices will be walks by the river with my doggie, morning yoga practice and a hot springs adventure.  Our self care practices do not have to be long, nor elaborate; taking five minutes to slow down and be present with the breath has enormous benefits for our health.

This month I am inspired to slow down, and I have created some space and practices for you to slow down too.

Tuesday, December 4  @ 5:30 pm Yoga for Relaxation: a very gentle movement class focusing on relaxation, release and softening.  Come one, come all… $12, or use your class card, River Street Dance

Tuesday, December 11 @ 5:30 pm Yoga Nidra, or yogic sleep.  This practice always receives rave reviews!  Wear warm layers and bring your favorite blanket.  Come one, come all… $12, or use your class card, River Street Dance.

Saturday, December 15 from 2-4 pm Yoga and Sound.

The first part of this class will focus on gentle movement of the body and the breath.  Second half will be total relaxation, listening to Bella work with her singing bowls and tuning forks.  Space limited!  $40.  We will be at Bitterroot Sound Healing.  Please register with Pam to secure your space, or contact Bella @ 406-647-0202.  For more info see events.

If you have some time off this December and would like to join one of our on-going weekly classes I would love to see you!  Happy December.

Peace,

Pam

Inspansionyoga.com


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Retreat February 4th

Re:Vision, a one day retreat exploring the body, mind and heart through yoga and intentional creativity is being held Saturday, February 4th at River Street Dance Theater.  My partner in this event is Lea Guthrie, an inspirational creativity coach.  Our intention is to hold a sacred space for you to delve into gaining a better understanding of your intentions, your body, and your sacredness.  You all know that I am a believer of taking the yoga off of the mat and living the yoga in everyday life.  This retreat will give you more tools to do that, and a better understanding of how you want to walk your walk, talk your talk.  This is important work for all of us to do, we are living in a world of great change and we need to rely on our strengths and share them with all.  Find your vision, join us.  Sign up by Sunday, January 29 to reserve your space.  Call 961-5452, or email Pam at inspansionyoga@yahoo.com.  For more info click here.

 


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Yoga and Creativity Retreat

Open Yourself up to Something New!

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 RE:VISION

One Day Yoga and Creativity Retreat

First in a Series of Three

with Lea Guthrie and Pam Watts

Saturday, February 4, 2017
9:45 am – 4:00 pm
River Street Dance Theater
Hamilton, MT

Do you want to:

  • Awaken your creativity?
  • Clarify your intentions?
  • Cultivate your authentic self?

Then join us for the opening of this three part series celebrating self-care, creativity and mindful movement!

Play with Creativity

In our culture we make resolutions in order to “fix” our lives, like losing ten pounds, or giving up caffeine, promising ourselves that we will stick to a program, often with no support or idea why we really want to make changes.  We are inviting you to call in that which is totally inspiring for you!  Lea will lead you through simple techniques that allow you to naturally discover what your beautiful-self eagerly desires for the upcoming year.  Plus, you get to play with paint and markers to make your personal visioning board.  No artistic experience necessary.

Explore with Yoga

When is the last time you have honored your body?  What physical expectations do you hold?  We often don’t see what we have, continually desiring more from ourselves without reflecting on what is working.  In this retreat you will explore how your body likes to move in order to attain physical integrity, practice being in your body without having to “fix” anything, and learn relaxation techniques to further deepen your bodily intuition.

Your Investment: $95 includes

  • Delicious, organic luncheon
  • Visioning guide materials and art supplies
  • Guided yoga and meditation to inspire body awareness
  • Creative Visioning guide to be a touchstone throughout the year
  • Feelings of connection, creativity and clarity

Reserve your place today.  Send a check to:

1550 Chaffin Lane
Corvallis, MT 59828

Questions?

Contact Pam at 961-5452, or email inspansionyoga@yahoo.com

The journey continues:

  • Spring ­ Re: Awaken, April 29, 2017
  • Autumn Re:Connect, October 21, 2017


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Adult Education

Winter Greetings!

I hope you all are staying warm and enjoying our white landscape.  Adult education starts the third week of January.  Hamilton classes will be held on Mondays 5:30-6:30 p.m., and 6:45-7:45 p.m. starting January 16.  Corvallis classes will be held Tuesdays 4:15-5:15 p.m., and 5:30 – 6:30 p.m. starting January 17.  Please sign up early i.e.BEFORE the class starts so all the paperwork can be properly processed and it is less work for the staff.  I know you are all practicing at home, so we will begin where we left off.

Many blessings and Happy New Year,

Pam