Sunday Inspiration 26 February 12, 2012

“An idea that is developed and put into action is more important than an idea that exists only as an idea.”



Sunday Inspiration 25 February 5, 2012

“Don’t be afraid to give up the good to go for the great.”

John D. Rockefeller


Sunday Inspiration 24 January 29, 2012

“The happiest of people don’t necessarily have the best of everything; they just make the most of everything that comes along their way.”



Sunday Inspiration 23 January 22, 2012

“If you take responsiblity for yourself you will develop a hunger to accomplish your dreams.”

Les Brown


Sunday Inspiration 21 January 8, 2012

“He who experiences the unity of life sees his on Self in all beings, and all beings in his own Self, and looks on everything with an impartial eye.”



Notes From The Students December 1, 2011

“Love my yoga teacher!  Ericka is great at helping us adapt to our own skill levels, and to be comfortable with that!!!”



Breathing With Intention November 18, 2011

We enter the world with our first breath and we exit this world with our last breath, but what are we doing between those two points of our lives?  Yes, we’re breathing, but what is the quality and depth of our breath?  Most people breath in the upper part of their chest never exploring the full possibilities of their lunges.  Sometimes the breath is even held while we focus on a task, or while we are working on a new challenge.  However, the breath can be a powerful tool if you’re willing to explore the possibilities.

During my classes this week we worked on a form of breath know as Viloma II; this breath helps to create heat in the body.  So, if you’re feeling low on energy, sluggish, or a little cloudy in the head this is the breath for you.  On the other hand, if you’re feeling anxious, stressed or overwhelmed you can try the cooling breath known as Viloma I.  I felt it important to share these breathing styles with my students this week since we are heading into the holiday season.  It can become easy this time of year to feel over stressed; which can then lead to feelings of being overwhelmed, as well as fatigued.

Take a moment right now and notice how you’re feeling.  Once you decide, select the breath that you think will be most beneficial for you in this moment.  Try 1-3 rounds of breath at first, eventually working you way towards 3-5 rounds.  Keep the breath even and smooth….not feeling tension or stress….allow your body to be breathed.  With each of these breathes imagine your torso is a glass segmented into thirds.  During the practice of the cooling breath you’ll be pouring the breath out of your torso…the breath will move from the top, down.   So, the opposite will occur during the heating breath….you’ll be pouring the breath into the torso….the breath will move from the bottom, up.

Viloma I (cooling breath):

Inhale deeply, hold the breath at its’ peak.  Slowly release the breath 1/3… pause…slowly release the breath another 1/3…pause…slowly release the last 1/3 and empty the breathe all the way out….slowly inhale…repeat this sequence.

Viloma II (heating breath):

Inhale deeply, release the breath all the way out and hold for a moment at the bottom of the breath.  Slowly inhale 1/3…pause…slowly inhale another 1/3…pause…slowly in the last 1/3….pause at the peak, and then release the breath all the way out…repeat the sequence.

After practicing each breath take a moment and notice what sensations you’re experiencing…..just note them, and notice how the experience changes each time you practice these breathing techniques.  Most importantly, remember to keep the body calm, the brain quite and the breath flowing.  Your breath is always with you, so call upon it to nourish, calm, heal, and energize the body whenever you need it.


Sunday Inspiration 17 November 6, 2011

“In the long run, we get no more than we have been willing to risk giving.”

Sheldon Kopp


Notes From The Students October 28, 2011

“I’ve been visiting  Matt Ross Community center for two years now and have been taking Chair Yoga. Ericka Bell is my very capable instructor. She has an in-depth understanding of the mechanics of yoga. Plus, she understands the attitude and ambiance that it takes to make each session a valuable experience.  I truly look forward to her class every week.  Ericka always makes you feel comfortable.  She speaks softly and ends each session with meditation. I suffered from lower back pain for years. Chair Yoga has reduced the problem significantly. Ericka encouraged me to try something new. Her gentle manner  helped me to stay with it.  Namaste: I bow to the light I see in me, just as I bow to the light I see in you.”



4 Ways To Increase Your Balance: Part 3 October 27, 2011

If you’ve been practicing Wall Sit from Part 2 of 4 Ways to Increase Your Balance I feel confident that you’ve found your thighs.  The burn means your waking up those muscles, and making them stronger.  Now let us take that energy to the core.  Building a strong core is the 3rd step for increasing your ability to balance.  A strong core will also help to minimize lower back pain.  Often when we think of building strength in the core we find ourselves on the floor performing those dreaded sit-ups…….it can be a challenge for most people to even get to the floor. So, grab a stable chair and we are going to work that tummy from a seated position.  Let’s get to work!


Core Exercise: Seated Crunch

Begin seated in your chair.  Move forward bringing your sitting bones to the edge of the chair.  The feet face forward, while the legs make a 90 degree angle by stacking knee over ankle.  Draw the bellybutton to the spine, as you move your shoulders over hips.  Feel your feet rooted deeply on the ground, and feel the muscles of the legs draw up on the bones.
Take a nice inhale as you raise your arms straight up towards the sky.  Interlace your fingers, and place the hands at the base of your skull where the head and neck meet.  Elbows are wide and out to the sides.  Allow the neck to feel long, while the shoulders melt away from the ears.
Take another nice inhale, and feel you ribs move away from your waist……feel a big stretch in the side-body.  As you exhale, draw the chin towards the heart, the belly towards the spine and the tailbone draws up……imagine it moving forward between the legs.  Inhale while moving back to the starting position.  If you want to increase  your awareness of lower body’s form you can place a yoga block, or small ball between the upper thighs. 
You’ve just completed a seated crunch.  Bring your energy into the core and feel yourself working, building strength. Repeat this action 10 times.  As you build strength try to perform 3-5 sets of 10.  Remember you’re building the blocks to better balance one step at a time.  Stay consistent, stay patient, and be supportive of yourself……..No Negative Thoughts!!!  Keep working, and stayed tuned for part 4!
To Read Part 1 Click Here
To Read Part 2 Click Here