Intro to the MELT Method Workshop

eo_riblength1CRW_500.jpg

WHEN: Sunday, October 20, 2019, 1:30-3pm (please arrive by 1:15pm to sign in and set up)

WHERE:
Bernal Yoga
908 Cortland Ave
San Francisco CA 94110

$30 if registered by October 10 and $40 after October 10
Class size is limited, so register early! ** CLICK HERE TO REGISTER

Want to know how you can reduce inflammation, ease chronic neck and low back strain, improve alignment, strength, and even your breath? Come to a MELT Method Intro Workshop and experience changes in how your body looks and feels. The MELT Method is a unique self-treatment approach that uses specialized soft body rollers and small MELT Hand and Foot Balls that are designed to relieve aches and pains brought on by aging and active living. The MELT Whole-Body Treatment techniques are easy to learn, and will help you remain active, healthy and pain-free for life!

LEARN HOW TO:

· Identify where you have “stuck stress” in your body, a major cause of chronic aches and pains

· Use the MELT Hand & Foot Treatment, a unique indirect treatment for your whole body

· Improve your Body Sense and notice the changes as your body effortlessly finds greater alignment and balance - a perfect complement to yoga, pilates, and all exercise modalities

· Activate your own core strength and stability

· Use soft body roller to rehydrate the connective tissues of your body for greater mobility and ease of motion


This class is right for those interested in tapping into the amazing healing potential your body already possesses!

All equipment is provided for workshop use. All equipment is provided for workshop use. If you have your own MELT Roller and are willing to bring it to use, please let us know.

At the end of the workshop, MELT Hand and Foot Ball Kits will be available for sale through emiko for $32.55.


**Note: Full participation in this workshop requires participants to be able to get down onto the floor and back up on their own. We sit on yoga mats on a hard floor to perform the hand treatment. We will also be lying on the spine using a soft roller. If you think you will be unable to participate fully, perhaps a private session would be the best place to start.

Restorative Yoga with Reiki and Hot Stones Workshop

Ewa-emiko2.jpg

WHEN: Sunday, September 29, 2019, 1:30-4:15pm (please arrive by 1:15pm to sign in and set up)

WHERE:
Bernal Yoga
908 Cortland Ave
San Francisco CA 94110

TEACHERS: emiko oye and Ewa Litauer

Experience the revitalizing and rebalancing effects for your body and mind in this Restorative Yoga and Reiki with Hot Stones Workshop. More than ever, it’s imperative to our physical and mental health to make time and space for stillness. Relieving the body of tensions and quieting the mind, allows you to cultivate your inner wisdom and live gracefully in the present.

In this 2.75 hour workshop, your body will be fully supported with multiple yoga props in extended Restorative Yoga poses, led by Bernal Yoga Teacher, emiko oye. The soothing balm of heated massage stones placed on the body will be provided to facilitate even further release and ease while relaxing in the poses. As tension and habitual holding patterns begin to melt away, Reiki Master Ewa Litauer and her team will provide the vibrational and energetic healing gift of Reiki to assist in connecting you to your life force, allowing your energy to flow freely and the light of your heart to shine brightly. Because everything is better when you are rested. All are welcome.

FAQS

What should I wear to class?
You’ll want to wear warm, comfortable clothing that allows you to lay on the floor and does not constrict your movement. The room will not be heated. Think sweatshirts/hoodies, sweatpants, socks, long sleeved shirt.

Can I eat lunch before class?
Ideally you want to have an empty stomach for Restorative Yoga, so make sure you have last eaten 2 hours before class starts.

What should I bring?
Bring your yoga mat and your own eye pillow if you have one. If possible, bring one or two blankets from home - one to cover your yoga mat with for warmth and softness under your body, and one to cover yourself with to keep in your body heat.

About Ewa Litauer:

Ewa Litauer has been practicing Hypnotherapy since 2001 and Reiki since 2003. She has a private practice in San Francisco, providing and teaching Hypnotherapy and Reiki to a wide variety of people; she also offers her services to various medical and alternative health clinics in the Bay Area. Ewa studied Restorative Yoga with Judith Lasater in 2010, and in 2011 she assisted with a study with the University of California investigating the benefits of stretching and Restorative Yoga for the Metabolic Syndrome. She is very passionate about combining healing and spiritual practices to assist everyone in bringing out their best selves and she brings all her enthusiasm to guiding people toward greater well­ being.
To learn more about Ewa visit her website: sfhypnotherapy.com

Restorative Yoga with Reiki and Hot Stones Workshop

WHEN: Sunday, July 21, 2019, 1:30-4:15pm (please arrive by 1:15pm to sign in and set up)

WHERE:
Bernal Yoga
908 Cortland Ave
San Francisco CA 94110

TEACHERS: emiko oye and Ewa Litauer

Experience the revitalizing and rebalancing effects for your body and mind in this Restorative Yoga and Reiki with Hot Stones Workshop. More than ever, it’s imperative to our physical and mental health to make time and space for stillness. Relieving the body of tensions and quieting the mind, allows you to cultivate your inner wisdom and live gracefully in the present.

In this 2.75 hour workshop, your body will be fully supported with multiple yoga props in extended Restorative Yoga poses, led by Bernal Yoga Teacher, emiko oye. The soothing balm of heated massage stones placed on the body will be provided to facilitate even further release and ease while relaxing in the poses. As tension and habitual holding patterns begin to melt away, Reiki Master Ewa Litauer and her team will provide the vibrational and energetic healing gift of Reiki to assist in connecting you to your life force, allowing your energy to flow freely and the light of your heart to shine brightly. Because everything is better when you are rested. All are welcome.

FAQS

What should I wear to class?
You’ll want to wear warm, comfortable clothing that allows you to lay on the floor and does not constrict your movement. The room will not be heated. Think sweatshirts/hoodies, sweatpants, socks, long sleeved shirt.

Can I eat lunch before class?
Ideally you want to have an empty stomach for Restorative Yoga, so make sure you have last eaten 2 hours before class starts.

What should I bring?
Bring your yoga mat and your own eye pillow if you have one. If possible, bring one or two blankets from home - one to cover your yoga mat with for warmth and softness under your body, and one to cover yourself with to keep in your body heat.

About Ewa Litauer:

Ewa Litauer has been practicing Hypnotherapy since 2001 and Reiki since 2003. She has a private practice in San Francisco, providing and teaching Hypnotherapy and Reiki to a wide variety of people; she also offers her services to various medical and alternative health clinics in the Bay Area. Ewa studied Restorative Yoga with Judith Lasater in 2010, and in 2011 she assisted with a study with the University of California investigating the benefits of stretching and Restorative Yoga for the Metabolic Syndrome. She is very passionate about combining healing and spiritual practices to assist everyone in bringing out their best selves and she brings all her enthusiasm to guiding people toward greater well­ being.
To learn more about Ewa visit her website: sfhypnotherapy.com

Restorative Yoga and Reiki with Hot Stones Workshop March 17, 2019

WHEN: Sunday, March 17, 2019, 1:30-4:15pm (please arrive by 1:15pm to sign in and set up)

WHERE:
Bernal Yoga
908 Cortland Ave
San Francisco CA 94110

TEACHERS: emiko oye and Ewa Litauer

Celebrate the Spring Equinox by experiencing the revitalizing and rebalancing effects for your body and mind in this Restorative Yoga and Reiki with Hot Stones Workshop. More than ever, it’s imperative to our physical and mental health to make time and space for stillness. Relieving the body of tensions and quieting the mind, allows you to cultivate your inner wisdom and live gracefully in the present.

In this 2.75 hour workshop, your body will be fully supported with multiple yoga props in extended Restorative Yoga poses, led by Bernal Yoga Teacher, emiko oye. The soothing balm of heated massage stones placed on the body will be provided to facilitate even further release and ease while relaxing in the poses. As tension and habitual holding patterns begin to melt away, Reiki Master Ewa Litauer and her team will provide the vibrational and energetic healing gift of Reiki to assist in connecting you to your life force, allowing your energy to flow freely and the light of your heart to shine brightly. Because everything is better when you are rested. All are welcome.

FAQS

What should I wear to class?
You’ll want to wear warm, comfortable clothing that allows you to lay on the floor and does not constrict your movement. The room will not be heated. Think sweatshirts/hoodies, sweatpants, socks, long sleeved shirt.

Can I eat lunch before class?
Ideally you want to have an empty stomach for Restorative Yoga, so make sure you have last eaten 2 hours before class starts.

What should I bring?
Bring your yoga mat and your own eye pillow if you have one. If possible, bring one or two blankets from home - one to cover your yoga mat with for warmth and softness under your body, and one to cover yourself with to keep in your body heat.

About Ewa Litauer:

Ewa Litauer has been practicing Hypnotherapy since 2001 and Reiki since 2003. She has a private practice in San Francisco, providing and teaching Hypnotherapy and Reiki to a wide variety of people; she also offers her services to various medical and alternative health clinics in the Bay Area. Ewa studied Restorative Yoga with Judith Lasater in 2010, and in 2011 she assisted with a study with the University of California investigating the benefits of stretching and Restorative Yoga for the Metabolic Syndrome. She is very passionate about combining healing and spiritual practices to assist everyone in bringing out their best selves and she brings all her enthusiasm to guiding people toward greater well­ being.
To learn more about Ewa visit her website: sfhypnotherapy.com

Restorative Yoga and Reiki with Hot Stones Workshop Jan 12, 2019

WHEN: Saturday, January 12, 2019, 2-5pm (please arrive by 1:45pm to sign in and set up)

WHERE:
Bernal Yoga
908 Cortland Ave
San Francisco CA 94110

TEACHERS: emiko oye and Ewa Litauer

Start off the New Year right by experiencing the revitalizing and rebalancing effects for your body and mind in this Restorative Yoga and Reiki with Hot Stones Workshop. More than ever, it’s imperative to our physical and mental health to make time and space for stillness. Relieving the body of tensions and quieting the mind, allows you to cultivate your inner wisdom and live gracefully in the present.

In this 3 hour workshop, your body will be fully supported with multiple yoga props in extended Restorative Yoga poses, led by Bernal Yoga Teacher, emiko oye. The soothing balm of heated massage stones placed on the body will be provided to facilitate even further release and ease while relaxing in the poses. As tension and habitual holding patterns begin to melt away, Reiki Master Ewa Litauer and her team will provide the vibrational and energetic healing gift of Reiki to assist in connecting you to your life force, allowing your energy to flow freely and the light of your heart to shine brightly. Because everything is better when you are rested. All are welcome.

FAQS

What should I wear to class?
You’ll want to wear warm, comfortable clothing that allows you to lay on the floor and does not constrict your movement. The room will not be heated. Think sweatshirts/hoodies, sweatpants, socks, long sleeved shirt.

Can I eat lunch before class?
Ideally you want to have an empty stomach for Restorative Yoga, so make sure you have last eaten 2 hours before class starts.

What should I bring?
Bring your yoga mat and your own eye pillow if you have one. If possible, bring one or two blankets from home - one to cover your yoga mat with for warmth and softness under your body, and one to cover yourself with to keep in your body heat.

About Ewa Litauer:

Ewa Litauer has been practicing Hypnotherapy since 2001 and Reiki since 2003. She has a private practice in San Francisco, providing and teaching Hypnotherapy and Reiki to a wide variety of people; she also offers her services to various medical and alternative health clinics in the Bay Area. Ewa studied Restorative Yoga with Judith Lasater in 2010, and in 2011 she assisted with a study with the University of California investigating the benefits of stretching and Restorative Yoga for the Metabolic Syndrome. She is very passionate about combining healing and spiritual practices to assist everyone in bringing out their best selves and she brings all her enthusiasm to guiding people toward greater well­ being.
To learn more about Ewa visit her website: sfhypnotherapy.com


Day 10 Pose: DANCER WITH A STRAP ON THE WALL

FINAL DAY OF 10-Day Warrior Heart Online Collective: DANCER WITH A STRAP ON THE WALL POSE

As a lover of dance - having grown up on stage, in tap & jazz shoes, in college as an unspoken 3rd major (Dance Works! Romina Laygo Wienert Lisa Montalvo Vik Adam), and finally flash mobbing #bafm - my body and spirit REALLY LOVES Dancer pose. The feeling of freedom, flying while grounded and making an aesthetically pleasing shape. It was always a hip opener and a back bend, but with this version DANCER WITH A STRAP ON THE WALL it also super opens the shoulders, pecs & armpits. Having my shoulder and hip supported on the wall takes falling out of the equation and allows the standing quad to activate without putting stress on the knee (and reminds hip not to turn out). Using my hands to pull up the strap helps lift elbows over head and foot higher while activating the triceps/upper arms.

It took me almost 20 years of my yoga practice to really embrace the idea that my yoga practice could be self-nourishing and just for me. Much gratitude to my Forrest Yoga community - Lisa Day for bringing us all together from all corners of the globe to be Warriors of the Heart!

danceronwallW.jpg

Days 8 & 9 Poses: LUNGE BACKBEND & CAMEL

Day 8 & 9 Poses of 10-Day Warrior Heart Collective Online: LUNGE BACKBEND & CAMEL

I'm pairing these two day poses together not only so I can catch up for the finale on Valentine's Day in a few minutes, but also because I really liked how these poses felt back-to-back.

I've always been protective of my knees - I did them no good service in high school with years of careless cheerleading moves landing on my knees for half-time routines. Thankfully both Forrest Yoga and my restorative practices welcome yoga propage with open arms - and soft knees.

LUNGE BACKBEND

lungeBBW.jpg

Doing this pose without any padding under the back knee is just ludicrous. Padding is mandatory if you like having functioning knees. Bare minimum is folding your mat over on that side or using a folded blanket under the knee. As you've figured out by now, I prefer to get cozy and stay awhile in my poses without strain in order to go deeper, hence more supports.

In addition to a folded blanket under the back knee, I wedge a rolled up yoga mat at the bottom of the thigh and the floor - takes pressure off of the knee. AND I place a yoga block the tallest height (or another rolled up yoga mat vertically) on the floor under the front leg to the front of the sitbone (not directly under the sitbone). Depending on how low you go in your lunge will determine which/how many props will be the correct height for that front leg.

Now that my knees and pelvis are supported, I can reach back and hold on to my ankle, foot flexed and reaching back, keeping shoulders and neck relaxed. Lift the mid-back and press through the front foot.

CAMEL

camelwallW.jpg

Feels very juicy right after that deep quad stretch of Lunge BB. A veteran Bikram-er from a lifetime ago, my body does love a deep backbend (camel was always the apex pose). It took a bit of de-programming my muscle memory to NOT squeeze my butt and thrust my thighs forward in camel. This is where using the WALL as a support (along with folded blanket under my knees & shins) is a perfect assist to keep the thighs at 90 degrees and use my shins to anchor. Starting with my entire front body on the wall I can focus on lifting mid-ribs from low ribs on the inhale and back bending on exhale, bit by bit.

#warriorheartcollective #lungebackbend #camel #loveyourknees #iloveforrestyoga

Day 7 Pose: TWISTING LUNGE

Day 7 Pose of 10-Day Warrior Heart Collective Online: TWISTING LUNGE

What can transform a yoga pose into your favorite, go-to pose is the magic of a Forrest Yoga assist from a teacher/assistant while you're in the pose and having an AHA moment. Such was the case for me in TWISTING LUNGE. I didn't realize how much my body could luxuriate in this pose, not powering into the twist or laser-focusing on opening shoulders, but rather feeling opening in my upper chest/sternum and low ribs. The assistant was behind my back and coached me to lean back into her to roll my chest more open to the sky; that stable contact of her to the back of my heart was the secret sauce that I think of every time I do the pose or give the assist to a student. How you can feel relaxed and supported/held while encouraging opening.

emiko_Forrest_twistlungeW.jpg

Using the strength of the bottom "hooked" arm against the thigh, I lengthen bottom ear away from shoulder and "grow" my spine with each inhale (esp those lower ribs facing the floor), and unfurling my upper chest towards the sun with each exhale. I love doing this pose in the morning - sometimes my chest is so tight that this pose "cracks" it open, ahhhhhh.

Click image for video of Twisting Lunge

Click image for video of Twisting Lunge

Day 6 Pose: BIRD WING SHOULDER SHRUGS

Day 6 Pose of 10-Day Warrior Heart Collective Online: BIRD WING

When I took class last summer with Forrest Yoga Guardian Erica Mather I picked up this mash up of BIRD WING with SHOULDER SHRUGS and have been doing this variation ever since. The bottom tips of shoulder blades are sometimes difficult to feel and move, especially for beginners, so this combo gets "2 birds with one pose". Keeping elbows close to side ribs is KEY, and also helpful to sit deeper in your Warrior 2 pose as the forearms extend out at the end of the exhale.

click image for video

click image for video

#warriorheartcollective #birdwingshouldershrugs  #iloveforrestyoga #rhomboidlove

Day 5 Pose: LOW COBRA

Day 5 Pose of 10-day Warrior Heart Collective online: LOW COBRA

How many times have you taken a Vinyasa Flow class (i.e. a non Forrest Yoga influenced flow, that is) and done a ton of sun salutations without hearing any cueing for cobra? So many shoulder joints are unhappy and straining in most cases.

What I find helpful to cue new students into Low Cobra is a tip I picked up from @ericamather - start on belly in sphinx pose with forearms on floor (like in dolphin pose), elbows under shoulders. Press down through hands, reach back with legs & lift elbows and heart up off of floor. Having hands forward of shoulders is less strain on wrists while simultaneously tractioning them as long as shoulder blades continue to wrap towards armpits.

Click this image for a video demo of Low Cobra

Click this image for a video demo of Low Cobra