Get Started | FREE Course

Students have asked for this for years and I’m thrilled to announce, “It’s HERE!”

Students I have taught in group classes or have worked with privately have said, “I need something so that I can practice and learn more about what you teach on my own.”

One of the blessings of the Covid-19 Experience for me is that I’ve had the time to film and create this course. Beth Graham Wellness Align & Connect is my online yoga school through Teachable.com. The courses are based on my unique teaching style. If you haven’t studied with me the foundational movement I teach is in relationship of the pelvis and thigh bones. From these alignment principals the spine can return to its natural state.

What are the benefits you will receive from my approach?

1. Habitual pain patterns from injury or lifestyle will be reduced

2. Increased strength

3. Increased mobility

4. Stand Taller

5. Look like you’ve lost 10 lbs (direct quote from a student!)

6. Feel more calm & relaxed both physically & emotionally

7. Learn to respond rather than react to life’s challenges

8. AND MORE!

To get started Enroll TODAY in the Free Course.

The Standing Yoga Poses Course will teach you the alignment in these fundamental poses. You will build strength, mobility and a understanding of your body’s individual movement patterns.

The Back Bending Yoga Poses Course will build more strength in the posterior chain muscles to protect the low back (sacrum & lumbar) and engage the upper back (thoracic) as a means of supporting the opening of the chest. These poses are a lot of work and after practicing you will feel both energized and calm!

$10 off for first 10 with coupon 10UPDOG

Forward Folding Yoga Poses (Like Down Dog & Pyramid) is coming soon and on the horizon are Twisting Yoga Poses & Balancing Yoga Poses. Stay tuned!

How do you get started? Head to my website www.BethGrahamWellness.com and Online Courses. You will be directed to my Teachables School to enroll.

Questions? Email me! Let’s get started together.

What I did to Feel Good Again

Have you ever known something before you’ve actually learned it?

Let me step back. In 1968 my father took me to see the movie “Camelot”. Back then going to the movies was a special event and as a 6 year old I fell in love with the story of Arthur, Guinevere, Lancelot and Merlin.

Camelot became one of my Top 10 Favorite Movies. I’ve seen it more times than I can count and always loved the scene with Arthur & Merlin when Arthur is sad and asks the wise man’s advice, “the key is to learn something”. The full quote is below and well worth the read.

I’ve known this lesson for 50 years from seeing the movie. And yet just a few weeks ago in the midst of Covid-19 Stay Home I actually learned the lesson for the first time.

I was frustrated and anxious beginning our 6th week of quarantine. I missed the connection of being with students and seeing the benefits of our work together (increased mobility, relief from pain & stress).Then I began to LEARN as Merlin said to Arthur. And as l learned my spark returned. I got excited to produce an online yoga course knowing it will benefit students in many of the same ways as our work face to face.

I was sad like Arthur and in learning how to produce an online course I could once again teach what I know to age gracefully & get out of pain (physical & mental!). And remember Merlin lived BACKWARDS! He “youthened” rather than aged. Looking back to 1968 I’d say he was probably my first yoga teacher.

Align & Connect Online Yoga Program for both the current & new student

Here is my method for Feeling Good Again

- Increase comfort & relaxation

- Relieve physical discomfort

- Better overall health & wellness

- Tone & build strength

- Save time learning how to “do it right”

https://www.bethgrahamwellness.com/online-courses

Standing Poses Available NOW

Coming Soon - Back Bends, Forward Fold, Twists, Balancing and more!

Enjoy your practice and listen to Merlin, “Learn”.

“Merlin
“The best thing for being sad,” replied Merlin, beginning to puff and blow, “is to learn something. That’s the only thing that never fails. You may grow old and trembling in your anatomies, you may lie awake at night listening to the disorder of your veins, you may miss your only love, you may see the world about you devastated by evil lunatics, or know your honour trampled in the sewers of baser minds. There is only one thing for it then — to learn. Learn why the world wags and what wags it. That is the only thing which the mind can never exhaust, never alienate, never be tortured by, never fear or distrust, and never dream of regretting. Learning is the only thing for you. Look what a lot of things there are to learn.
”

New YouTube Video for your Home Practice

Yoga is a process of figuring out what your body needs at a specific time. The practice can teach the student how to be “in the NOW”. A group class offers alignment techniques and an understanding of the yoga asanas or poses. But do you stay in a pose longer then the teacher is cueing because your body needs it? Probably not. This is the benefit of a home practice!

To aid your home study this sequence will give you structure to get started. Get creative and change it up! This morning I changed Half Moon to Warrior 2 in the first sequence. Next I flowed from Half Moon to Warrior 2, Revolved Warrior 2 to Low Crescent to Half Split to Down Dog and back to Table Top to begin the sequence again on the second side.

See? Not as scary as you perhaps thought to practice solo. The benefit is you do not need to rush through poses. If your side body needs to stay longer to open in Revolved Warrior go for it! If you need more of an external rotation to open the hip in that direction because you’ve been outside walking or running add Lizard.

If you need more support in creating a sequence specific to your needs email me. I also have many more YouTube videos available on my channel and weekly group Zoom Classes.

Enjoy Your Practice,

Beth

Zoom Meditation & Yoga classes

Thank you to everyone who joined last week. I appreciated your lovely messages after class. I will record the classes again this week and if you’re not able to join at the specific time I will send the recorded class out to all. As I said, it is also beneficial to practice the same class several times.

This week I’m teaching yoga on Saturday because of those who observe Easter on Sunday. Let me know if you’re “in” to receive the “meeting invitation”.

ZOOM GROUP MEDITATION – Wednesday, April 8 at 6:00pm - 6:40pm

This will be a guided meditation practice ending with a specific breathing lesson to create a sense of balance.

$10 (Venmo, PayPal or check via snail mail)

ZOOM YOGA – Saturday, April 11 at 10:00am - 11:15am

We will build on last week’s class with the Anterior/Posterior movement of the pelvis. (I hope you’ve been able to practice last week’s class a few times & read my 4/3 blog on the pelvis.)

$17 (Venmo, PayPal or check via snail mail)

Enjoy your day,

Beth

End the Confusion – Anterior & Posterior Tilt of the Pelvis

Last December when my son, Duncan, and his girlfriend, Michelle, were home for the holidays we were reviewing alignment in a number of poses like Crescent Lunge & Downward Dog. It lead to their question, “which poses do I anteriorly tilt the pelvis & which do I posteriorly tuck? And will you please do a blog post on it for reference.”

Let’s first take a giant step back and understand what these concepts mean or even better yet feel like. The pelvis moves on the thigh bone and this union creates the hip joint. Some have more mobility in this joint and others less. It becomes more complicated because there is front/back and side to side movement. We won’t even get into the internal & external rotation of the thigh bone in the pelvis! Take a moment and lay down on your back with knees bent and feet on the floor. Hold your hands on your outer hips. Press your low back into the floor then arch your low back off the floor. Can you feel when you flatten your back how the pelvis tilts in a posterior tuck and the front of the hips lift towards the ribs? And when you arch your back there is a drawing up of the sitting bones as the front of the pelvis spills forward towards the thigh bones. If you do not feel much movement practice this daily in slow rotations feeling the movement of the pelvis and articulation of the spine 15 to 30 times. You will increase mobility and it will enhance your understanding of how to move in your yoga postures.

The most common posture with an anterior tilting forward of the pelvis is Downward Facing Dog. If you look at the pose it is simply Mountain Pose folded in half. To enable the spine to lengthen down towards the floor the student must lift the sitting bones high. If the hamstrings or low back is restricted then the pelvis tucks and the back is hunched. It is then necessary to adapt a variation and bend the knees so the pelvis can lift with greater ease.

Other forward folding postures like Down Dog with the anterior tilt of the pelvis are Uttanasana (standing forward fold), seated forward folds and standing folds like Pyramid. I also believe that twists from Chair or High Crescent need to begin with the pelvis spilling forward and then the front core contracting.

Perhaps in a yoga class you’ve heard the cue, “tuck your tailbone”. This is the Posterior tuck of the pelvis. It is often done in conjunction with the lifting of the chest or pressing of the heart forward. The end result is an extension of the spine while maintaining its structure (natural curve of the cervical or neck with the lumbar or low back).

Remember when you were on your back and flattened the spine to the floor and the front of the pelvis lifted? Do this action when in poses like Chair, Crescent or Warriors 1 & 2. In Chair Pose this helps to lengthen the sides of the waist, low back and it opens the front of the hip of the back leg in postures like Warrior 1, Warrior 2 and Crescent Lunge. Most standing postures (except when the spine is folding forward or twisting) are Posterior tucks as are backbends like Cobra, Upward Facing Dog and Bridge Pose. In a backbend the primary movement or opening is meant through the upper back or thoracic spine. The thoracic & lumbar juncture is perhaps the weakest part of the back and needs to be stabilized by tucking the pelvis and engaging both front core and back (buttocks). Also most of us have more movement in our low back and are upper back is tight from lifestyle habits. This can potentially result in excessive movement of the lumbar spine compensating for the thoracic and that can trigger back pain. Yikes! So you can see this is serious stuff!

What I recommend is practicing these movements and poses at home as an experiment or investigation. There can be some degree of understanding in a group class, but yoga is intimate. Practicing yoga asanas is an active form of meditation so that you can better understand how your body moves (or perhaps doesn’t). When I teach large group classes opposed to smaller private classes the most I can do is use words to direct the action with an occasional demonstration. Yoga is about change and as a teacher it is not always easy to support this in a large group setting. So it is up to you to get on your mat at home. You will be your best teacher! And as I often say after class, “please ask me specific questions about your pose”. I am here to help.

Namaste

Storyworth & Simple Pleasures

Last Mother’s Day my son gave me one of the best gifts (www.Storyworth.com). I am in a sense writing my autobiography through a weekly directed journal question. The collection will be printed in a bound book with each of my three kids receiving a copy. Through my writings I have gotten closer with my children because they have gotten to know me as a person with faults and dreams rather than just “Mom”. Maria said, “Mom, I didn’t know you were such a good writer!” which was encouraging because I didn’t know it either and that compliment from an English major I’ll take! Duncan has texted, “best story yet!” and “whoa, I really cried. So good”. Rachel says she is awaiting the hardbound book to read in the mornings over coffee (definitely more her style)

Today we are in the Covid-19 crisis and only leaving the house for a trip to Trader Joe’s and walks around the neighborhood. It’s hard to believe just a little over a month ago I wrote this answer to the question below.

I hope you and yours are well and perhaps you can reflect on what simple pleasures you are enjoying today.

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WHAT SIMPLE PLEASURES OF LIFE DO YOU TRULY ENJOY?

(February 14, 2020)

I love this and it’s the perfect question to consider the day before our 2nd Annual simplify•connect•enjoy yoga retreat at Bodhi Tree Yoga Resort in Nosara, Costa Rica. I am even going to give it as a question to consider at the beginning of our first afternoon meditation & restorative class!

For me there are many simple pleasures and they vary in “importance” on the scale even though I enjoy them all.

That first sip of morning coffee is so simple and something to be enjoyed each time, but it doesn’t come close to the simple pleasure of watching my three kids when they are reunited, laughing & seeing their own simple joy because they’re together.

Then there’s the magic of walking along the beach in the morning with my feet kicking through the waves. And this year I discovered a rock barrier that created the perfect pool to swim at low tide. It was such a gift to be able to enjoy a morning ocean swim without waves to jostle my neck.

The first downward facing dog of the day and feeling my body wake up & adjust (no matter how long the mind has been awake) is something I continue to enjoy. Then there’s licking an ice cream cone! I never understand why someone would choose a spoon over a cone. The taste is magnified by the shear act of licking the scoop from bottom to top. And I feel the same about straws! Enjoy drinking from them as well.

When I start a new book and I have that thought, “This is going to be good!”. What a thrill!

Lastly today is February 14, 2020 and I cannot leave out the simple pleasure of when Scott walks into the room & smiles. When his eyes crinkle I love that moment when I think to myself, “he is all mine!”.

Allenberry Mini-Retreat 2020

I’ve been looking for a 4 day Mini-Yoga Retreat vacation spot that meets the same expectations as my week long retreats and is a quick drive from Baltimore. I found it in Allenberry Resort.

Please email me (beth@bethgrahamwellness.com) to let me know if you'd like to come after looking for yourself! 

When –   May 31 to June 3, 2020

Where –  Allenberry Resort -  a recently renovated and historic destination in a beautiful natural setting in Pennsylvania. It is a place “defined by a spirit of inclusion, wellness, and enrichment”.
                 
How –     Easy. 1 hour 45 minute drive north on I-83 to Boiling Springs Pennsylvania from Baltimore Maryland

 

What is included –   

• Newly renovated rooms with either 1 king or 2 queen beds

• Morning Athletic Alignment Yoga Class (4 days - Sunday, Monday, Tuesday, Wednesday)

• Early Evening Restorative Yoga Class with Meditation (2 days - Monday and Tuesday)

• Daily Breakfast in the Breeches Cafe (Monday, Tuesday, Wednesday)

• Daily Dinner - Farm to Table and seasonally sourced (Sunday, Monday, Tuesday)

• Pool overlooking lawn and creek

• Firepits and creek-side Adirondack chairs

• Hiking on Appalachian Trail (no guide)

• Lawn games

• Additional activities - kayaking, guided hikes, skeet shooting, fly fishing, bike rentals (additional fees apply)

• Taxes and food Gratuities included

Extras not included –

• Transportation

• Libations at the bar – seasonal cocktails, wine, and beer

• Lunch at the Barn Restaurant or Breeches Cafe

• Extra Fee based activities

Accommodation Choices and Prices

• King Room
  1 King Bed
  Private bath
  $1,150 single occupancy
  $ 910 double occupancy

• Double Room
  2 Queen Beds
  Private Bath
  $ 925 per person double occupancy

$250 deposit required (Check or Venmo)

Balance Due April 15 2020

Simplify.Connect.Enjoy

2019 New Year's Resolution - Done!

My 2019 New Year’s resolution was to Share more Yoga and its benefits.

And I wanted to do it in a way to make it not just accessible, but also as a means to help balance our daily habits like if you sit at a desk most of the day.

I’ve started posting Videos like the ones linked below on Instagram TV (IGTV) and on YouTube. Both accounts are BETH GRAHAM WELLNESS.

Here’s a sample! Also subscribe to my YouTube channel or follow me on Instagram for more coming soon!

Do you sit most of the day?

Back Pain?

How to do Mountain Pose:

And Meditations:

Outside of working with private students, corporate and groups, Scott & I are loving the experience of connecting with students on our YOGA VACATIONS. Next year we will be back in Costa Rica and the Azores.

WHAT’S NEW on the horizon is a long weekend (Thursday – Sunday) this spring that will be an easy drive from Baltimore. I hope to be promoting early in the New Year.

AND….I’m in the infancy stage of planning TUSCANY! Just think! Along with YOGA, painting class on the lawn, wine tasting, and cooking classes in a 1400s villa that is a 10 minute walk to town (cafes, restaurants) and 40 minutes train to Florence.

If you’d like to stay up to date and you’re already not subscribed to my website, please sign up below!

BethGraham
Simplify.Connect.Enjoy
www.BethGrahamWellness.com

Not THAT!!

Last week while reading my May/June issue of Yoga Journal, I started getting a little annoyed (enough so that I started a mild rant to my husband) about advertisers using models who are doing yoga asanas without proper alignment.

I was miffed! How can a business expect me to trust their product if their UpwardFacing Dog is a mess?!? To compound the problem, they are sending the wrong message to the public! As long as you are smiling, itʼs fine that your shoulders arenʼt safe or hands arenʼt firmly planted. Ugh!

Then I thought this is the perfect opportunity to share the “right” and“wrong” way to do the poses. Seeing the sunny side, lemons to lemonade and all that stuff.

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Chaturanga Dandasana

Not This!

This posture is commonly practiced incorrectly becausethe whole body is not fully engaged. The Belly needs to pull up, glutes squeeze, and strong legs. This model does look engaged.

My issue with this photo is the model has the head of her shoulders rotated forward and down. This is putting too much pressure on the shoulder joint & tendons. Her hips are lifted higher than the shoulders which sends more weight forward into the shoulders.

Yikes!

Her chin is lifted which strains the back of the neck. Also look at her hands. They appear to be clawing the mat rather than firmly planted. Perhaps thatʼs intentional, but looks like strain rather than efficient work to me.

Do THIS!

In this pose, my shoulders are further from the ground than my elbows and they are protected. Iʼm using my front core, glutes and legs to support the work of the chest and triceps. Hands are firmly planted and I am looking down, so I can extend through the crown of my head.

---

Upward Facing Dog

Not This!

This is the photo that really got me going! The model appears to be experiencing a moment of divine bliss by looking at her face, but how with the tension in the upper back with her trapezius pulling her shoulders up to her ears?

The first step to correct this would be to firmly plant hands and press toenails into the ground. Next strongly engage glutes (squeeze!), so the lower belly begins to rotate the front of pelvis up and tailbone down. This creates a strong base and support for the shoulder blades to move down the back and collarbones to widen. Lastly, lift the head from the base (back) of skull up.

Do This!

While practicing Upward Facing Dog, work to experience lift and opening of front body by engaging legs, glutes and lower belly while pressing down with hands and feet. There can be a slight upward gaze without compressing the back of the neck.

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Warrior 2

Not This!

Warrior 2 is an asana that Iʼve been experimenting with and continues to evolve. Hereʼs what Iʼve found.

First the back foot and leg drive the posture. The model would get more leverage (use of the leg) if the foot were angled in. Toes angle at 45 rather than 90 degrees. Next notice on the back leg and hip how there is a straight line and no distinction in the joint? Iʼd recommend pressing the head of the femur (top of the back leg) towards the front knee. This action will elevate the pelvis off of the front leg. The final cue is to hug outer hips and glutes in. This will rotate the front of the pelvis up and more sensation will be experienced in the hips because space is created in the joint. Lastly, her shoulders are leaning forward of the hips. Her torso should appear to be in Mountain pose.

Do This!

Work on the movement of the head of the thigh bones to lift the pelvis up and create space in the hip joint. It is the top of the back leg presses forward and front leg down. Next rotate the front of the pelvis up.

Voila!

Comment and let me know what poses or asanas you would like yoga tips on for a future Not This! post.

Bodhi Tree 2020

After seeing Bodhi Tree for the first time in 2018 I knew it would be an ideal place for a yoga trip. I have reserved a block of rooms for our second year in Februrary ( 2/15 - 2/22, 2020 ). Want to see more? Here’s our 2019 experience.

Please email me (beth@bethgrahamwellness.com) to let me know if you'd like to come after looking for yourself! 

When –   February 15 to February 22, 2020

Where –  Bodhi Tree Yoga Resort -  A stunning GREEN resort in Nosara, Costa Rica   
                 
How –     Fly to Liberia Airport (as of today Southwest has a direct flight from BWI to Liberia)

What is included –   

• Balinese style resort rooms and facilities

• Bodhi Tree shuttle service to beach, restaurants, town

• Daily Morning “athletic” alignment focused yoga class with Beth

• Daily Afternoon or Sunset restorative yoga class and meditation with Beth (times will vary so beach sunsets can be enjoyed as well)

• 3 daily Spa Meals (on arrival 2/15 dinner only). Food includes chicken, fish, eggs, gluten free, dairy free, vegan, vegetarian and all is Plant Based

• 2 Salt water infinity pools for laps or relaxing plus shade is available pool side with umbrellas and various covering

• Manduka brand yoga mats, cork blocks, bolsters and meditation cushions

• Gym – full gym with cardio equipment and weights

• Wi-Fi

• Costa Rican Taxes (13%)

• 5 – 10 minute walk to expansive beach

Extras not included –

• AirFare

• Transport to and from Bodhi Tree (can be arranged for you once you have flight schedule)

• Libations at the bar – tropical drinks, wine and beer

• Casada & Juice Bar – smoothies, juices, salads, sandwiches, baked goods and other drinks and snacks

• Spin and Cardio Classes on site

• Pilates Reformer Classes

• Bodhi Tree workshops

• NOT TAUGHT BY BETH – extra yoga classes (included are 2 daily classes with Beth)

• Bodhi Tree Spa – 6+ types 60- 90 minute massages, facials, manicures, pedicures

• Offsite activities – surfing lessons, stand up paddle board, horseback riding, zip line, off site restaurants

• Gratuities

Accommodation Choices and Prices

• King Bungalow
  1 King Bed
  Private bath and balcony
  $2295 per person (2)
  

• Queen Size Bed (1) Room
  1 Queen Bed
  Private Bath
  $2270 (1)
  $1895 per person if sharing a room as a couple

• Queen Size Bed (2) Room
  2 Queen Beds
  Private Bath
  $1995 per person (2)

This will be a varied group with individuals, friends and married couples. All participants will be comfortable in this fabulous setting!

Simplify.Connect.Enjoy