A New Year January Celebration - An Invitation For You!

SUNLIGHT & YOGA STUDIO

OF THE WOODERRY COMMUNITY

INVITES YOU…. To two special classes

Qi Gong For Beginners – The 5 Element Flow

January 10   3:30-4:45 pm

$18.00

and

Winter Qi Gong

January 11   12:45-2:00

$18.00

Qi means energy, gong means work. Qi gong is working with your life force energy. The simple, graceful movements of Qi gong will help balance your energy system, make you feel more calm and relaxed and help you find your natural rhythm and flow.

Questions? Email Qi gong teacher Donna Rae Smith at donnaraesmith@yahoo.com

An invitation to fun.....

Hi Folks!

I wanted to invite you to the following Pilates workshop, Qi Gong class  and Yoga/Qi gong get away retreat. Please let me know if you have questions  donnaraesmith@yahoo.com

*Pilates 2 hour workshop on Saturday Aug. 30th  from 10-12 at Yoga On York (details below)

*6 week Community Qi Gong To Energize Your Spirit (in a nice, calming way)

*Maine Yoga/Qi Gong Retreat (you are invited to stay with me if space available) October 18th-19th

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Pilates Workshop To Tap In To Your Core Power ($20)

During this Labor Day weekend join Donna Rae for a powerful and fun workout that will leave you feeling strong and relaxed.

This two-hour workshop will help you understand the anatomy of your core muscles and teach you how to use those muscles skillfully and effectively.

Traditional Pilates movements improve posture and grace and help you move from your center while doing yoga, playing tennis and golf, or engaging in any other activity."

Community Qi Gong To Energize Your Spirit

Sept. 4, 11, 18, 25 & Oct. 2, 9     4 - 5:15

Yoga On York (www.yogaonyork.net) - very near Towson University

How would you like to experience a form of movement that helps you get stronger, more flexible and energized while creating a sense of calmness at the same time?

Qi gong (pronounced chi gong) will do just that. It’s an ancient form of movement that is rooted in martial arts and has over the years been proven to improve health and well-being.

Anyone can practice Qi gong. People that are not especially fit are drawn to it and people that are fit who need to learn to relax are too.

The movements and breathing techniques are designed to open the joints and help us tap in to our own ability to heal.

By moving the body a certain way specific energy acupuncture points are stimulated allowing the energy to flow through the energy channels more smoothly.

“And it’s fun too! Movements like Knocking On The Door of Life and Sunrise Over The Lake strengthen the spine and help calm the mind.”

It’s not just movement, it energizes the spirit and that’s probably the most important thing we can do for ourselves. 

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This workshop will continue on Sunday, October 19th at my home in Maine. Our cottage is right on a lake. It's very peaceful. There is still space available if you want to stay with me. It's a wonderful, colorful time in Maine. If you are interested and have any questions, please email me. 

Fall Foliage Yin Yoga~Meditation Day Workshop

WhenSat, October 18, 9am – 4pm

WhereNurture Through Nature, Warren Road, Denmark, ME, United States 

DescriptionRestore, Renew, Regroup~Fall Foliage Yoga~Meditation Day Workshop Come nourish yourself in this colorful season! In this workshop you will practice yin yoga movements and meditations designed to support your health throughout autumn. Together we will share in: Yin Yoga (slow, deep meditative stretching) Qi Gong~Tao Yin Yoga Breath awareness meditation Walking meditation Quiet time in nature along our magical mountain brook Sauna Steam Bath option Wholesome gourmet vegetarian lunch Your Facilitators: Jen Deraspe, founder of Nurture Through Nature, yoga instructor, retreat leader, holistic life coach 
Donna Rae Smith, Registered Nurse, Qi gong (Taoist Healing Style), Yoga and Pilates Teacher & Personal Trainer Cost: self-assessed sliding scale $75-$125. Weekend packages available! Optional workshop offerings continue Sunday @ Donna Rae’s lake house.

Tai Chi Opening and Embracing The Tree

 Just One Joule – Sharing with you a special Qi gong technique, sharing with you a special thought ... with the hope that it will be a small treasure in your day.

Hello!

I've chosen for today a very common and beautiful movement called Tai Chi Opening. 

Qi gong movements mimic the natural movements of nature, particularly water. Water can be smooth and flowing and powerful. Tai Chi Opening (also called Painting With Light) helps us to understand what it means to move with relaxation.

Moving with relaxation is one of the very basic principals of Qi gong.

Let's first prepare for this movement:

*Stand or sit comfortably. Feel your feet connected to the ground. (If you are standing - slightly bend your knees). Tilt your pelvis a little so that your back is a little flat, nothing extreme. Relax your arms down by your side. 

FEEL COMFORTABLE AND NATURAL

KEEP YOUR HEAD UP - KEEP YOUR SPIRIT UP

*Place your hands over your belly. Inhale and exhale paying attention to the air coming in and the air leaving. Do this for 9 breaths. Don't rush. Just relax. This is all you have to do right now.

The Movement - Tai Chi Opening

Here is a short You Tube video where you can view this movement - 

http://www.youtube.com/watch?v=v9dxNUVu8JI

(Thank you to JING TV)

Keep your palms relaxed. Arms come up and down as if they are floating in water. Fingers are elegant and there is some space between them. Keep your arms shoulder width apart. When your arms come down, bend your knees / when they come up straighten them a little.

                     Inhale as they float up                 Exhale as they float down

Continue for a minimum of 9 movements. 

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Embracing The Tree

Bring your feet shoulder width apart.

Root your feet down to the earth, like the roots of a tree.

Keep your head up, keep your spirit up.                              Keep your head up, keep your spirit up.

Raise your arms up in a circle, as if you are holding a large ball or a tree lightly between your hands and chest. 

Broaden the space between your shoulder blades.

Elbows sink down a little so that they are lower than wrists.

Relax shoulders and neck muscles.

Stand tall with knees bent.

Point thumbs upward. Fingers point toward each other but not touching. Relax fingers.

Push your sacrum (lower back) out as if it were up pressing up against a wall (this will flatten your back somewhat).

Breathe deeply letting your belly expand out and then sink toward your spine. 

Once you have a rhythm with your breathe - belly expanding, allow your entire chest and abdomen to breathe and then feel like your entire body is breathing. 

Hold this position for 3, 6, 9, 18, 27, 36, 45, 56 ........ 405 or more breaths. I'm not kidding! Start slow and build.

KEEP YOUR SPINE STRONG AND KEEP YOUR BREATH STRONG!

Embracing The Tree - a powerful standing position that will help you build a powerful body and mind. 

Short You Tube -

http://www.youtube.com/watch?v=ZsJeLlMKzUY

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One of the beauties of Qi gong is that it is very safe. But - Please check with you doctor if you feel there is any chance you could injure yourself doing these movements. And if you ever feel any discomfort doing any of the movements stop doing them. 

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I love Qi gong because it helps us clear stress, heal our bodies and helps create energy. I hope you have enjoyed these two traditional Qi gong movements. 

After practicing the exercises in this blog for a short time, you will find that they all fit together quite easily. A daily practice of even 5 minutes will help harmonize your energy. 

If you have any questions, please contact me at donnaraesmith@yahoo.com

Much love,
Donna Rae

Wind stirs the bamboo,

But once the wind passes,

The bamboo is silent.

Geese land in the chill pond,

But once the geese fly away,

There are no reflections.

In the same way,

Once the red dust passes,

The mind is still.

                                                         From 365 Tao, Deng Ming-Dao

Photo by Franny Tutt

Spending time in nature and Spinal Cord Breathing

Just One Joule – Sharing with you a special Qi gong technique, sharing with you a special thought ... with the hope that it will be a small treasure in your day.

This is a print on the wall in our grandson's room. It is titled "I Got This".  I just love the little birds sitting on the telephone wire and then the brave dinosaur balancing across the wires. 

Hi! 

Todays post is about staying centered and balanced. With such busy lifestyles, complicated relationships and what sometimes seems like insurmountable demands on time and energy, it's vital to maintain a sense of stability and centeredness. 

How can we do that and not create another demand on our time? 

While your coffee is brewing or your tea steeping, try these two easy techniques - Just Sitting and Spinal Cord Breathing (done seated or standing)

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One of the beauties of Qi gong is that it is very safe. But - Please check with you doctor if you feel there is any chance you could injure yourself doing these movements. And if you ever feel any discomfort doing any of the movements stop doing them. 

************

Just Sitting - Breath in and out your natural breath, open your senses and connect with the abundant energy around you. 

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Spinal Cord Breathing - This movement invigorates the entire spine including your nerves, muscles, connective tissue, blood and spinal cord fluid. It releases stuck energy along your neck, shoulders and spine. As you do this, picture your spine lengthening as you open your chest and deepen your breath. As you exhale and bring your forearms together relax and let go. Pull your belly in toward your spine. When you have completed at least nine movements inhale and gently bring our arms down resting them in your lap. Take a long, deep inhale and relax into the exhale. Close your eyes and breath normally. Pay attention to the way your body feels. 

Intension - 

Inhale, open your chest, look up and then open your mind and heart to receptivity.

Exhale, relax and round your back.

How does it feel to you to relax into the exhale with Spinal Cord Breathing? 

One of the things Qi gong asks us to do is lighten our grip on the tense feelings we may have.

One of my favorite messages to my students is this -

Relaxation is not doing nothing, thinking nothing. Relaxation is letting go of mental and physical preoccupations so that we can be more receptive and open. 

I love Qi gong - one reason is that through these simple movements we can simply relax our minds and create renewed Qi.

I like to breath mindfully and do some Spinal Cord Breathing early in the morning while my tea is steeping. 

GUESS WHO?

Something so cute to make you smile. This is Sawyer. Yes, he is the cutest thing ever. Yes, I am his grandmother.

Sending you a great big hug,
Donna Rae
p.s. There will be no new posts until the beginning of September. I'll be on vacation. Hope you are enjoying yourself as we approach the Fall.

Deep Abdominal Breathing, Tapping and Shaking

Just One Joule – Sharing with you a special Qi gong technique, sharing with you a special thought ... with the hope that it will be a small treasure in your day.

Hi and Welcome!

This week we are going to explore Deep Abdominal Breathing, Tapping and Shaking. There are three very short videos (I am unable to attach longer videos to this blog, please use the guidelines below for the length of time you should practice each movement). Each blog post presents a new element of Qi Gong. As you participate in this blog you are "building your practice" in a very simple and effective way. If at any time you have questions, please contact me at donnaraesmith@yahoo.com. I hope you enjoy these movements.  

** THE BREATH AND MOVEMENTS SHOWN ON THESE VIDEOS CAN VERY EFFECTIVELY BE DONE SEATED.

1 -  “How To” tid-bits -

Qi gong is a holistic system of self-healing exercise and meditation that includes movement, self-massage, breathing techniques, intention and meditation. Awareness of the breath is a very important part of this system. Deep Abdominal Breathing is basic to this system.

Deep Abdominal Breath - About 3 inches below your navel and in the center of your body is an important energy center (also called the Tan Tien). Put one hand over this area in the front and your other hand over your lower ribs on the side of your body. When you inhale feel your belly expand out and then also expand your lower ribs out. You will feel it more in the belly but there is definitely movement in the back too. Exhale and feel your hands sink in; feel your belly gently sink toward your spine. 

This breathing soon becomes second nature if you practice just a few minutes every day. This is what this type of breathing will do for you - 

*relax your mind

*relax your body

*decrease unhealthy reactions to stress

*massage internal organs

*keeps your lungs strong

*great O2 exchange

*stimulates kidneys

*increases vitality and helps spread energy to the entire body

*keeps you connected to nature - to the trees and all plants that you are constantly exchanging energy with

Breathing into the lower back might seem strange at first. If you don't feel like you are engaging this area just imagine that you are. Eventually your back will respond. 

At the beginning of our practice let's center ourselves by spending a few minutes just breathing this way. Breath in and out 9 times (or more). Notice your inhale and notice your exhale and also notice that little time between. Allow your breath to become slow, long, deep and even. Relax. Just let go.

2 - Take a breather with Qi-vive - A short Qi gong break in your day. A short video (or 2 or 3) to help you feel revived and renewed (standing and seated options presented).

1st Video - Deep Abdominal Breathing  - Breath 9 or more times in this way (see above for detailed explaination).

2nd Video - Tapping - 

Energy moves with heat, vibration and pulsation. Tapping is a way to pat the energy fields with your fingertips or the palm of your hand. It invigorates the qi and helps get rid of congested or stuck qi. 

In our first video we will tap right below the collar bone on the left side of the chest using the right hand. There are important lung and heart points here. Intention - Just let go.

3rd Video - Shaking - Now that you are centered with breathing and charged up with tapping, lets circulate the qi with this shaking movement. Inhale through your nose, exhale and sigh through your mouth. Let go. Just let go.  After 1 or two minutes of shaking pause for a minute and feel the energy and blood running through your body. It will feel like a tingling sensation. That is your QI!! 

Now - close your eyes, take a few more Deep Abdominal Breaths and take this renewed feeling of aliveness into the rest of your day.

(Note: Deep Abdominal Breathing is really great to do for 1-2 minutes anytime throughout your day. I especially like to breath deeply as I'm relaxing into sleep.

One of the beauties of Qi gong is that it is very safe. But - Please check with you doctor if you feel there is any chance you could injure yourself doing these movements. And if you ever feel any discomfort doing any of the movements stop doing them. 

3 – Inspirational Message - In Chinese Medicine each season is very important to our health and longevity. 

The following info came from a recent newsletter from my master teacher, Lee Holden. Here is his official website. He is also an acupuncturist.

http://www.leeholden.com

Summer is about expansion, growth, activity and creativity. Where all the young energy that arose in the spring expands to its maximum potential. This is a time to push past limitations, expand your horizons, and tap into your inner power. Element: Fire. Color: Red. Nature: Yang. Organs: Heart, Small Intestine. Emotion: Joy. On a deeper level, the Fire element expresses itself as joy and blossoms within as love, laughter, compassion, and enthusiasm. Fire Element Summer Mantra: I give and receive love easily.

Tips for Summer Health To stay balanced in the summer and remain in harmony with the environment of summer, ancient Chinese physicians advised: Awaken earlier in the morning. Go to bed later in the evening. Do Qi Gong at sunrise or sunset. Rest at midday. Drink plenty of fluids. Add pungent flavors to your diet. Refrain from anger; keep calm and even-tempered. In summer, indigestion can easily occur, so a light and less-greasy diet is strongly recommended. It is the perfect season to introduce some cool, yin foods into your diet. Food with cool and cold properties can clear heat, reduce toxins, and generate body fluids. In general, cooling foods tend towards the green end of the spectrum — lettuce, cucumbers, and watercress are some of the coolest. Few vegetables are warming. Fish and seafood are also cooling, while most meats are warming. Here are some suggestions to keep you cool and balanced all summer long. These fruits and vegetables will help your body adjust its temperature and protect you during the long, hot summer days: · Watermelon · Apricot · Cantaloupe · Lemon · Peach · Orange · Asparagus · Sprouts · Bamboo · Bok choy · Broccoli · Corn · Cucumber · White mushroom · Snow peas · Spinach · Summer squash · Watercress · Seaweed · Cilantro · Mint · Dill

                                                    **********************

Three things - 

                                            

1- None of the movements shown in this blog should cause any discomfort. If they do, stop. 

2 - Please contact me at donnaraesmith@yahoo.com if you have any questions or comments you would like to share. If you have trouble viewing the video I would be glad to send it via email.

3- I am an RN, personal trainer, yoga and Pilates teacher. I've worked with very fit people and folks that are less fit. I find Qi gong to be magical and safe. If you feel inspired, please pass this blog on to others so that they might also benefit. I can also include them on the broadcast email list. 

Take good care and enjoy your practice!

Much love,

Donna Rae

Wave Breathing and Knocking On The Door Of Life

Just One Joule – Sharing with you a special Qi gong technique, sharing with you a special thought ... with the hope that it will be a small treasure in your day.

Welcome to Just One Joule!

I’d first like to take a moment to welcome you to the second post.

Many of you have no physical limitations and simply want to move more and reduce the stress in your lives. Some of you have health challenges like ataxia or cancer, Parkinson’s Disease or depression perhaps and want to be as healthy as you possibly can.

The good news is anyone can practice Qi gong.

People that are not especially fit are drawn to it and fit people who need to relax are too. It’s also called a moving meditation but I like to call it instead a “Moving Medication”.

Several years ago I went on a serious quest to find a new way to move. I had been practicing yoga for 25 years and had become strong and flexible. As I approached 60, that wasn’t enough.

In my quest I discovered Qi gong (pronounced chee gung), an ancient form of movement that is rooted in martial arts.

Not only does Qi gong make you stronger and more flexible, it energizes and with very little effort creates a beautiful sense of calmness.

Even a short practice of 2-10 minutes stimulates your parasympathetic nervous system to kick in and help you relax.

I’m not exaggerating when I say these movements create the sense of peace you feel when you’re sitting beside a lake or take a walk in the woods.

Breathing and moving the body intentionally in certain ways stimulates specific energy acupuncture points allowing your energy to flow more freely. It feels really good.

It’s not just movement, it energizes the spirit and that’s probably the most important thing we can accomplish in our daily lives.

                                                       ***************************

Each week I will include 3 short sections

1 -  “How To” tid-bits - As the weeks go by you will become more proficient at Qi gong.

Having said that – being proficient is not the goal. The goal is to move with relaxation and allow your body to do what it likes to do best, heal itself.

2 - Take a breather with Qi-vive - A short Qi gong break in your day. A video to help you feel revived and renewed (standing and seated options).

3 – Inspirational Message

                                                      Week #1 -

Welcome to our first Joule!

#1 How To Tid Bit–

 - “Move with relaxation” – that is one of the key principals.

Qi gong movements mimic the movements of nature – particularly water. Move your body as if you are moving through water.

 - Keep breathing – no matter what, be aware of your breath. Breathe, breathe. Follow your breath. Breathe deep. Inhale and exhale and pause in that little space between the in and out. Breathe full. Just breathing mindfully improves the flow of energy in your body.

One of the beauties of Qi gong is that it is very safe. But - Please check with you doctor if you feel there is any chance you could injure yourself doing these movements. And if you ever feel any discomfort doing any of the movements stop doing them. 

 #2 - Qi-vive Video #1

Wave Breathing - Helps regulate your breath and strengthen your breath. Breathing is so important.  Taking a moment just to breath and let go will improve the way you feel physically and the way you feel emotionally. 

Knocking On The Door Of Life - "The Door Of Life" is an acupressure point along the lumbar spine. Here's a picture of the location. See the little red dot along the spine.

Knocking On The Door Of Life is one of my favorite movements. It is for fatigue and to increase energy. It helps increase life force to help you get done what you need to do in your busy day. 

Your arms will knock on your back and also on your abdomen. Once you get going do it vigorously and keep breathing deeply. Let your knees be nice and bouncy and relaxed. Relax your arms and shoulders. Even let your jaw and tongue relax. Do this movement for 1-2 minutes. Standing and seated option given in video.

#3 - 

From Peace Is Every Step by Thich Nhat Hanh

We often ask, "What's wrong?" Doing so, we invite painful seeds of sorrow to come up and manifest. We feel suffering, anger and depression, and produce more such seeds. We would be much happier if we tried to stay in touch with the healthy, joyful seeds inside of us and around us. We should learn to ask, "What's not wrong?" and be in touch with that. There are so many elements in the world and within our bodies, feelings, perceptions, and consciousness that are wholesome, refreshing, and healing. If we block ourselves, if we stay in the prison of our sorrow, we will not be in touch with these healing elements. 

Life if filled with many wonders, like the blue sky, the sunshine, the eyes of a baby. Our breathing, for example can be very enjoyable. I enjoy breathing every day. But many people appreciate the joy of breathing only when they have asthma or a stuffed-up nose. We don't need to wait until we have asthma to enjoy our breathing. Awareness of the precious elements of happiness is itself the practice of right mindfulness. Elements like these are within us and all around us. In each second of our lives we can enjoy them. If we do so, seeds of peace, joy, and happiness will be planted in us, and they will become strong. The secret to happiness is happiness itself. Wherever we are, any time, we have the capacity to enjoy the sunshine, the presence of each other, the wonder of our breathing. We don't have to travel anywhere else to do so. We can be in touch with these things right now.

                                                                  ******************

Energy is in us, and all around us. It makes the planets swirl and the energy of our teeniest subatomic particles give us life. 

Yard art Santa Cruz California

Three things - 

1- None of the movements shown in this blog should cause any discomfort. If they do, stop. 

2 - Please contact me at donnaraesmith@yahoo.com if you have any questions or comments you would like to share. If you have trouble viewing the video I would be glad to send it via email.

3- I am an RN, personal trainer, yoga and Pilates teacher. I've worked with very fit people and folks that are less fit. I find Qi gong to be magical and safe. If you feel inspired, please pass this blog on to others so that they might also benefit. I can also include them on the broadcast email list. 

                                                          ***********************

Give yourself a little break today. Take a Qi-vive break or two.

Namaste,

Donna Rae

donnaraesmith@yahoo.com