Monthly Archives: June 2014

Image shows Susan WANMER demonstrating a yoga pose that brings bloodflow to the head, helps to energise then calm the bride, and tones the arms.

My Top 7 Ways Yoga Helps your Wedding Day!

Here are my Top 7 ways Yoga will help in the lead up to your Wedding Day!

Your Wedding Day – immortalised by photos – is one of the biggest events of your life.. and the beginning of your marriage. Starting with your Wedding Day itself in mind, I have put together my Top 7 Ways that I Use Yoga to help Brides before their Wedding Day.

On the Day…..

1. Stand tall! On your wedding, you want great posture. All the practice of the past few weeks is on show today. The crown of your head lifting towards the sky lengthens your neck, lengthens your spine. This Yoga technique is called ‘seeking’..as if the top of your head was seeking to touch the ceiling, drawing the rest of your spine up with it.

Image shows Susan WANMER encouraging Brides and Bridesmaids to practice great posture and 'Stretching your Space' to look great and calm nerves before the Wedding Day!
Practice Great Posture and ‘Stretching your Space’ before your Wedding Day!

2. Stretch your ‘Space’! Before you shower and put on your dress, stretch your arms up high. Swing them around (carefully) like a windmill to work your shoulders. Feet apart, bend your legs and let your arms swing around your body in a twist with momentum. Legs bent, flop your body down into a forward bend and let the blood go to your head. Breathe upside-down. Stand up and do a couple of side bends, lengthening down the side of your body. Unless I have written you a specific Yoga routine to do on the day, these couple of simple moves will ‘expand your space’ and help you feel calmer. With stress, the body wants to shrink. Stretches your personal space before nerves hit really helps in case you have nerves….even good nerves.

2. Breathe! Any breathing is good, but the breath ‘down low into the belly’, is the breathe that calms your nerves. All the practice in the weeks leading up to your wedding pays off today. If you haven’t practiced yet, when you get a private moment – getting prepped, in your limousine, between photos, breathe and expand the part of your belly below the navel. There is a reason that women in beautiful corseted gowns used to fan themselves and faint – they couldn’t take a full diaphragmatic breath! A few breaths in this style on the day, will keep you feeling energised, alleviate nerves, and can help ward off tension headaches and exhaustion.

4. Plank It! Especially if your arms and shoulders are on show, Yoga Plank brings tone to this area as well as your core. Yoga Plank and Downward Dog combo will bring bloodflow to your arms. This will make you look more toned – and build on whatever tone you already have been building leading up to this day. If your wrists don’t like to bear weight, make sure you check with me for the forearm versions of these. Half Dog Pose for beginners, handstands for more advanced Brides. They are all variations on a theme. The variations offer the same benefits, but I modify them for your body, age, and need so that all the Yoga you will get through me is achievable and stress-free.

5. Do Yoga for your FACE! My Face Yoga helps prepare and relax muscles around the eyes and mouth. This is similar to the ‘Expand your Space’ technique for your whole body – but specifically for your Face. Just like the rest of you, there are muscles that go tight under stress and they want to contract and shrink you in. Relaxing and stretching them sends a signal to your brain that there is no real stress. Consequently, your brain releases relaxation hormones instead of stress hormones. It really works. Do these 15 minutes before you put your makeup on, or 30 minutes if your skin is sensitive. Each of the 5 points below starts from a ‘neutral’ face.

-With a tall spine, open your mouth wide in a ‘silent scream’.
-Stick your tongue out and down, stretching it as much as possible.
-Purse your lips and scrunch your face as much as you can.
-Raise your eyebrows and roll your eyes around – both directions – slowly. Breathe. -Massage your face with your fingertips, moving the flesh over the bones of your cheeks, your mouth, eyebrows, forehead.
-Smile wide, wider. Stay in a wide smile and push the corners of your mouth into your cheeks and up towards your ears. Use your hands to hold your big smile for a couple of breaths.

6. Connect! Of course your Wedding will be about some Big Moments of connection. Put more heart into your day, by practicing how to “BE’. Use Yoga skills to help you stay centred and connected: mind and body. Bring in your practice of grounding, centring, breathing. When you are grounded, and breathing consciously [yoga breath], you will be calmer, more serene, more relaxed – and happier. Staying connected to your heart means that your head can’t steal you away into worrying thoughts. Trust that everything is prepared, and lean back on your helpers. Your job is simply to ‘BE’, not to ‘DO’ on this day. Seek to connect to the feeling of your own breath in your body. In Yoga, we might call this ‘connecting to your Heart’. Then seek to greet every guest from that connected space. Your guests, your family, your catering…. everyone who sees you on the day, will feel your presence when you connect in this way. A connected bride is a bride who is brimming with – something tangible. She touches people…..not to mention her man.

7. Take a Moment. This is it. On this day, as you transition from single to married, take a moment for yourself. Give yourself a symbolic hug, and savour the farewell to the former you, and welcome the phase to come, symbolised by your Wedding. Speak to yourself out loud and state your intention to marry. Allow the tears to come up, tears of joy, tears of transition. Breathe, take a moment. There is no rush. Yoga teaches us to love the cycles of our life, and our emotions. Imagine your minds’ eye is taking a photo of you in this moment. Keep it as a precious and very personal souvenir of your inner self. In a few days, on your honeymoon, or next time you have a quiet moment of relaxation or meditation, go back to that ‘snapshot’ of yourself. Let your married self share her joys and highlights of the wedding with that bride who paused for a moment….Congratulations!

 

 

Mens Flexibility Workout – Studio or Online

Flexibility of Hips, shoulders, back, spine. I ran the Annual Men’s Flexibility Workout/ Workshop today. Always a pleasure! I always work with the group that turns up so that it is pertinent and personalised.

Take the focus off the legs and into the whole body. What is your Spine doing?

LEFT: The ‘Before Photo’

However – there are some essentials I cover and these have held true ever since I first started with body-builders way back in Paris, France right up until today. [Today happened to be in Brisbane, Australia]. It holds true because I draw on Anatomically-based stuff, and because – often – men’s bodies have been encultured into tightness through the hips, legs and shoulders due to the sports and activities they have done when young.

The focus today was centred around the lower back and hips, and ‘lifting tall’ through the spine.  My group checked out each other’s spines as to the curves, then sat tall to feel the work needed from the core. Then we moved through forward bends and twists using the lifted spine.

Below: The After Photo – Lift the Spine!

Lift the spine - builds core strength plus flexibility!

As forward bends create tightness through the front of the hips, we put some yogic thigh stretches in, lying back – or lying back supporting the body on an elbow. Did you know that the knee should stay to the floor for protection of the knee joint, but pushing the hip forward works the thigh more?

Moving up to shoulders we actually tied the wrists together behind the back using a strap, and then worked the forward bends with strong hands, pushing from sternum, through the arm and away from the body with hands.

Little tips like working the lower body when twisting – making sure the hips move in the opposite direction to the shoulders, can create a big difference to the body’s flexibility, whether seated or standing.

We finished with some assistance from each other, in dog pose with the partner drawing back and tractioning the spine. That allowed the bloke in dog pose to lengthen and traction the spine – and to pick up the hips and pelvis alignment once again. It’s harder to wrap your head around this when upside down! Ever done that and noticed how much more it works the legs?

Great work guys! Well-earned Savasana [relaxation] at the end. And – a true bunch of gentle  men = gentlemen in the way you worked with yourselves and the guys you were giving feedback and tractioning to. GREAT Yoga today :).  

Yoga Programs available, and e-courses available if you are not based locally or can’t attend my Brisbane Yoga Studio at Milton, Australia.   Susan Wanmer  – susanwanmer@gmail.com or phone [Australia] 0410 570 441 .

 

 

Men and Yoga. Flexibility, Stretch.

Flexibility of Hips, shoulders, back, spine. I ran the Annual Men’s Flexibility Workout/ Workshop today. Always a pleasure! I always work with the group that turns up so that it is pertinent and personalised.

Take the focus off the legs and into the whole body. What is your Spine doing?

LEFT: The ‘Before Photo’

However – there are some essentials I cover and these have held true ever since I first started with body-builders way back in Paris, France right up until today. [Today happened to be in Brisbane, Australia]. It holds true because I draw on Anatomically-based stuff, and because – often – men’s bodies have been encultured into tightness through the hips, legs and shoulders due to the sports and activities they have done when young.

The focus today was centred around the lower back and hips, and ‘lifting tall’ through the spine.  My group checked out each other’s spines as to the curves, then sat tall to feel the work needed from the core. Then we moved through forward bends and twists using the lifted spine.

Below: The After Photo – Lift the Spine!

Lift the spine - builds core strength plus flexibility!

As forward bends create tightness through the front of the hips, we put some yogic thigh stretches in, lying back – or lying back supporting the body on an elbow. Did you know that the knee should stay to the floor for protection of the knee joint, but pushing the hip forward works the thigh more?

Moving up to shoulders we actually tied the wrists together behind the back using a strap, and then worked the forward bends with strong hands, pushing from sternum, through the arm and away from the body with hands.

Little tips like working the lower body when twisting – making sure the hips move in the opposite direction to the shoulders, can create a big difference to the body’s flexibility, whether seated or standing.

We finished with some assistance from each other, in dog pose with the partner drawing back and tractioning the spine. That allowed the bloke in dog pose to lengthen and traction the spine – and to pick up the hips and pelvis alignment once again. It’s harder to wrap your head around this when upside down! Ever done that and noticed how much more it works the legs?

Great work guys! Well-earned Savasana [relaxation] at the end. And – a true bunch of gentle  men = gentlemen in the way you worked with yourselves and the guys you were giving feedback and tractioning to. GREAT Yoga today :).  

Yoga Programs available, and e-courses available if you are not based locally or can’t attend my Brisbane Yoga Studio at Milton.  Susan Wanmer  – susanwanmer@gmail.com or phone [Australia] 0410 570 441 begin_of_the_skype_highlighting 0410 570 441 FREE  end_of_the_skype_highlighting .

 

 

Yoga Coaching/ Mentoring on Sale!

Hurray! June is my celebratory Birthday Month, so I am offering a selection of my favourite services to you on Sale. A collaborative, close, handwoven training experience, with a Yoga Trainer who has over 30 years experience in movement with groups facilitation. Over 20 of those years have been in Yoga for everyone from the professional athletes, opera singers, the elderly, and right down to the dog – seriously!

The last offer, today on my birthday, is my packages for Yoga Coaching or Yoga Mentoring

SusanWanmerYogaMentoring
I have space for a couple of people only this month. Contact me!

What’s the difference? Really they are interchangeable, but I suggest Yoga Coaching if you are still learning about Yoga. If you have completed a Yoga Teacher Training and want to fasttrack your way to becoming a polished, confident and effective teacher, then Yoga Mentoring is the way to go.

If you want to be confident, professional, and handle your groups with ease, this is for you. If you really care for people and want to give them your very best, I will help you ‘get over yourself’. Plus, I will be with you as you take the steps into becoming a quality facilitator. We can debrief, do feedback, and I will buffer and support you if you have doubts or critics. If you like to do things well, and like quality in your life, we’ll get on! [The sale applies to my Medium and Premium packages until those spots book out.] 

Now – I am assuming you are reading this as you are familiar with my teaching, reputation, have read articles, or seen me in action and you want to go straight to ‘coffee’…….HOWEVER..

If I am making an assumption, and you don’t know me by word of mouth or reputation, then youre welcome to send me an email enquiry asking whatever you need to see if You would want to work with ME as your Mentor. However, do it quickly so we don’t lose the spot as it frees up, assuming that you and I will be working together 🙂 susanwanmer@gmail.com

To see if we can go ahead, there is a little ‘coffee catchup’ so we see if our ideas match. The mentoring and coaching journey is very fulfilling and we work closely because it is like an intensive [minimum three months, but more is fine].

There are just 3 spots freeing up in July, so if you are interested in taking your teaching to a Professional Quality, then contact me quickly. There is no obligation for the ‘coffee chat’  – I would simply prefer to meet you face-to-face [or Skype if we are working long distance], than by phone.

A quick phone call is the best way to start and I can tell you straight away if we can make a ‘chat’ time. Call me on 0410 570 441. Any day after midday, and I should be able to get back to you by the next day.

My Skype is SusanWanmer.

 

 

 

How to Teach Yoga to Groups that are outside of your peer group. Join me live at Yoga Fest Brisbane 12 July 2014!

Based on the success of last year’s Yoga Masterclass, you can now experience this content in theory AND in practice, within my Yoga Coaching and Yoga Mentoring packages.

Susan Wanmer Yoga Teacher Training Brisbane Bali
Susan Wanmer Yoga Teacher Training Brisbane love teaching!

Groups love, and respond well to, facilitators who are confident and heart-centered. They also need to see that you are real. Authenticity is important. But what do you do if you are authentically shy, not sure about your gig, or don’t know the venue or the group?

Continue reading YOGA Fest Mini Masterclass – 6 Secrets