What We Do

To give you a better idea of what we do:
You will be working with trained and experienced yoga instructors who are inspired to work with others in yoga.  We begin each session by discussing your current health, abilities, and goals. Our training is in various traditions of yoga, however, your session will primarily be taught in Hatha style.  We engage you in routine at a slow, focused paced- one pose at a time. Not a Vinyasa style -where one pose flows into the next. The sessions are focused on bringing strength and ease equally into each of the poses. A mindful but generally non-philosophical approach is taken, however, the overall tone and outcome of each session are tailored to meet your needs.

In our practice we aim for Bhavana – Bhavana is a Sanskrit word describing a mental attitude, the intention that allows the student to maintain his/her attention during the execution of postures and of pranayama. This psychological orientation stops the practice from becoming mechanical, it amplifies its effects and improves self-knowledge. – Bhavana aims to make the mind very clear, very calm, to improve physical and mental health and to induce a state of meditation or of prayer.

Rest assured, this is about all the Sanskrit you will find in our sessions.  We aim to incorporate the important teachings of yoga in an adaptable and easy to follow format.

 

 

 

On the Set Yoga

Film and Tv crews work long hard days. But you don’t need us to tell you that. Given the arduous nature of what you do all day, you just might be the people who need it the most! Our guess is you might give yoga a try if you could only fit it in???

No need for fancy yoga pants or the ability to touch your toes. We come with all the props you need and adapt the session to your abilities.

While you are here in New Mexico your day might look like this…

 

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or maybe you are the one carrying the ladder around all day???

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We want you to know that your day could also look like this…

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We are here for you…or rather, there on the set for you.

Prices for At Work and On Set sessions are determined via a quick chat about where and when you would like your teacher to show up. We make every effort to accommodate all budgets. 

Call or text us at (503) 358-7561

Email: youryogawellness@gmail.com

 

Yoga Wisdom from around the Web

Click on these titles to read more

5 More Ways to Use Props

Best Yoga Poses for Pregnant Women

How Yoga Transforms Your Body

Yoga for Every Size

 

APRIL 24, 2017    BY MEAGAN MCCRARY

I love props. I love practicing and teaching with them. They are fantastic tools that offer endlessly creative ways for finding more space, freedom, and stability in your poses. When used skillfully, they can help students understand alignment instructions and experience a pose’s key actions, deepening their embodiment of that pose.

Once you enter the world of props (especially within the Iyengar yoga tradition) you’ll discover myriad ways to employ them—from supporting complete relaxation in restorative postures to significantly increasing the challenge of some poses.

Below are a handful of playful ways to use props. These are (sometimes unconventional) variations that I’ve picked up from various teachers along the way. Give them a try, and see what you think. You might just find a new favorite way to incorporate props into your practice!

Lift Your Toes in Camel Pose

Lengthen your spine and free your low back in camel pose by propping up your toes on a pair of blocks.

Place two blocks on your mat, on the lowest height and parallel to the front edge, and with the narrow ends together. Come to stand on your knees (hip-width apart), with your feet on the blocks and your toes curled under. With your hands on your hips, hug your knees energetically toward each other, reaching your tailbone down and lengthening your torso. Broaden your collarbones, and lift your sternum forward and up. Keeping the sides of your body long and your chest lifted, reach your hands to your heels. Root down through your knees and press your hands down into your heels to lift and broaden your chest, lengthening your spine by creating space between your rib cage and your pelvis. With your chest lifted, keep all sides of your neck long as you begin to take your head back and gaze up (if that is at all uncomfortable, you can lightly tuck your chin toward your sternum).

Although camel pose is by far the least forgiving backbend for my low back, this variation feels great throughout my entire spine. With the heels elevated, not only is the backbend not as deep, but having the feet above the knees (angling the shins) shifts the weight more into the knees—making it easier to press the hips forward and keep the thighs vertical. (You may find it feels most comfortable to practice this variation with a folded blanket under your knees for extra padding.)

Strap in and Take Flight in Warrior III

Find more stability and freedom in virabhadrasana III (warrior III) by using a strap for support.

With one end of a strap in each of your hands, stand in tadasana (mountain pose), with the length of the strap resting on the floor behind your heels. Step back onto the center of the strap with your left heel. There should be a decent amount of tension on the strap, so adjust your grip as needed. Inhale, root down through both feet, lengthening your spine and lifting up through your sternum. Exhale, broaden your collarbones, stabilizing your shoulder blades onto your upper back. Continue pressing your left heel into the strap and pulling in the opposite direction with your hands, lengthening the sides of your body; slowly begin to tilt your torso forward and lift your left leg back and up into virabhadrasana III with your arms alongside your torso.

Play with pressing through both heels and extending through the crown of your head as you feel yourself “fly.” Remember to draw your low belly in and up for support. You may find that the dynamic action of pushing back through the lifted heel while also pulling forward with the hands feels incredibly solid—allowing you to work on stabilizing your core while lengthening evenly through your spine. When ready, slowly lower your lifted leg back down to the floor, step off the strap, and repeat on the other side.

Dig Deeper in Low Lunge

For a deeper thigh stretch in a low lunge, try placing a block under your back knee.

Begin in a lunge position with your right foot forward; your back knee is raised off the floor, hands are on the floor, and a block (at its lowest setting) is on the mat underneath your back knee. Slowly lower your left knee to the block, behind your left hip (so that your thighbone is not vertical). Bring your hands up onto your front thigh, and lift your torso upright. Kick your left foot up, and reach back to hold the big-toe side of your left foot with your left hand. Slowly bring the inner edge of your back foot toward the outer edge of your left hip. With your chest lifted, bend your front knee deeper. When you’re ready, slowly lower your left foot back to the floor, and repeat on the other side.

Placing a block under the back knee invites the pelvis to stay lifted (as opposed to releasing all of your weight down into the hips, which risks reducing muscle engagement of the legs and core, making it difficult to lift and lengthen the spine—and consequently leading to crunching in the low back). Placing the block on the thigh just above the kneecap (rather than directly under the kneecap) facilitates a deeper thigh stretch (and may also feel a little more comfortable for your knee!).

Uplift Your Down Dog

Placing your hands on blocks in downward facing dog pose can help you to maintain a lift through the underside of your arms and your shoulders. You may find that this creates more stability and allows you to find more length through your spine.

Place two blocks lengthwise (at the lowest height) at the front of your mat. From all fours, place your hands on the blocks with fingers spread, and press back into down dog (feel free to take a shorter down dog and to experiment with keeping your knees bent). Lightly gripping the blocks with your fingertips, press down through the pads of your fingers and palms (thumbs can wrap around the block), and extend out through your arms. Lift the underside of your arms and shoulders away from the floor. Broaden your collarbones, and soften the muscles down the nape of your neck. Resist dropping your armpits toward the floor as you press the tops of your thighs back, lengthening your spine.

With your hands on the blocks, you can try stepping forward from down dog into a lunge, and see if you’re able to find a little more room to make that transition. (The extra height you gain from having your hands on the blocks may also help you to move more smoothly through plank to chaturanga to upward facing dog if you felt like taking a vinyasa or two.)

Blanket Work to Strengthen Your Core

Tap into your inner core for liftoff by using this nifty blanket trick for half of a sun salutation.

You’ll want to be on a hard, smooth surface for this exercise. Fold your mat in half, and place your folded blanket (in the shape of a large square) on the floor directly behind the mat (with the edge of the blanket touching the edge of the mat).

Stand in tadasana with both feet on the blanket. On an inhale, reach your arms overhead; exhale and reach your arms out to your sides as you fold forward, bending your knees as necessary to place your hands on the mat. Inhale, and with your fingertips still down on the mat, lift halfway up, lengthening your front body forward into ardha uttanasana (half forward bend); exhale and press down through your palms and slide your feet back, coming into a plank position. Take an inhale in plank, and on an exhale, lift through the sides of your waist, draw in and up through your low core, and slide the blanket back up to the mat in a jackknife position. On your next inhale, lift up halfway once again, lengthening your front body forward; exhale and shoot your legs back into a plank.

Repeat four or five times, and if you’re up for it add a chaturanga push-up to your planks.

This exercise is phenomenal core work. It also allows you to practice the necessary actions for successfully jumping forward and back in your sun salutations, as well as preparing to lift into arm balances. In fact, you can even practice coming into crow pose, bringing your knees to the backs of your upper arms, and even lifting your feet up as you pull the blanket back to the mat!

Best Yoga Poses for Pregnant Women

 Here are four of the best prenatal yoga poses that are safe for you and your baby. Remember to make modifications as needed, especially as your pregnancy progresses.

Find some relief for your achy back.

1. Cat Cow

This pair of poses is a safe go-to exercise for all stages of pregnancy and great for strengthening your deep core muscles while lengthening your spine. Use this exercise to help in stretching your belly when you hit growth spurts, and be sure to practice deep belly breathing on this one!

Tap into your inner warrior.

2. Warrior II

Safe for all trimesters of pregnancy, this is a good pose to strengthen your legs and core while lengthening your spine and opening up your sides. If you start to experience any uncomfortable pulling in your pubic area or the front of your hips (most likely in your third trimester), first try decreasing your range of motion. If you still experience any discomfort, discontinue Warrior 2 for the remainder of your pregnancy.

Give your glutes some love.

3. Bridge Pose

Many women love this pose for opening up their hips and strengthening their core, glutes, and hamstrings. It’s safe for all trimesters unless you don’t feel comfortable on your back. Tip: Be sure to start on your side, then roll to your back, moving your body into bridge pose, this helps minimize stress on your rectus abdominis (front part of your abs).

Your hips will thank you for this one.

4. King Pigeon Pose

This is a wonderful option for opening up the front of your hips and glutes! When holding pigeon pose, think about keeping a light core connection and lengthening through the top of your head. This allows for deeper opening of your hips by giving your deep core more support, rather than just sinking into the stretch. While this pose is safe for all trimesters of pregnancy, as your belly grows you may need to modify it by propping a pillow under your hips.

Modify this pose as your pregnancy progresses and your balance is challenged.

5. Tree Pose

This pose challenges your balance while strengthening your core and legs. Turn on those glutes, stand tall and breathe deep! It’s safe for all trimesters of pregnancy — just be aware of your balance shifting as your pregnancy progresses. You may find placing one hand on a supportive surface or using a wall is needed to help steady your balance.

Yoga Poses Pregnant Women Should Avoid

Give baby room to breathe and grow!

1. Plank Cross (Twist Variations)

There are many variations of the twist — some seated, some in this plank-type position in which you twist through your torso and close in on your belly. If you’ve been doing twists prior to becoming pregnant, you may be able to continue doing them through your first trimester, but only if they feel good for your body. Beyond the first trimester, you should avoid them because they put too much stress on your belly.

This pose is a no-no for pregnant women.

2. Locust Pose

This pose and any other related poses that have you lying on your belly put a lot of pressure on your belly and need to be avoided your entire pregnancy.

Wait until after delivery for plow pose.

3. Plow Pose

Plow pose and other related exercises that have you folding over can put too much stress on your core in order to get into and out of those poses.

Your abs will already be stretched by your growing baby.

4. Boat Pose (and Other Crunching Poses)

It’s a good idea to avoid any exercises that put additional stress on your belly, such as boat pose, low boat pose and other “crunch-type” poses. This could increase the severity of diastasis recti (abdominal muscle separation). There are many other poses and exercises that are much safer and more effective for properly strengthening your core during pregnancy.

 

How Yoga Transforms Your Body

yoga infographic

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Yoga for Every Size

Continue reading Yoga Wisdom from around the Web

Yoga For Moms

Moms!

We heart Naptime yoga, and we think you will too. Our teachers want to celebrate all that you do for everyone else by focusing on you.

If you are anything like any of the moms we know you probably need more time in your day. While we can’t add more hours to the clock we can help you find more time for yourself. By showing up at your doorstep with all the tools, skills, and caring you need to boost your energy levels and overall sense of wellbeing.

At Your Yoga & Wellness, we teach people of all ages so if naptime yoga is not a reality OR if you want to include your loved ones in your health routine, we encourage your children to join us and are happy to engage them in all the yoga love.

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Let us help you make it all happen.

 

Prenatal Yoga

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At Your Yoga & Wellness Santa Fe, we recognize that this is an important time in your life. You need and deserve special attention. We are here to be a resource for You. Our sessions work with Your body on Your schedule to inspire You to have more energy, while also giving you tools to navigate stress and bolster your immune system. 

Your sessions will be with our Founder and Lead Instructor, Jenn.  Much of her training and research have all been specifically focused on women-at all stages of life, with focus on specialty training such as Pregnancy Yoga.

Benefits of Yoga during pregnancy

  • Improves blood circulation, flexibility, and muscle tone
  • Relaxes the body and mind
  • Releases stress and tension
  • Develops strength and stamina

The overall benefits of yoga are making mainstream news. Now the benefits specifically for women are more well known. Pregnancy yoga, in particular, has been researched and reported on now more than ever. Trusted and well-known sources now fully support the practice of yoga during pregnancy. At Your Yoga & Wellness ABQ, we agree that practicing yoga while pregnant is one of the best ways to keep your body feeling good and your mind in balance!

You should also know that one of the benefits we provide to our clients is that the routines we put together for you are not only personalized just for you, they are also based on current research on yoga! We are continually learning and updating our knowledge base by finding the latest research studies on yoga, meditation, and other areas of holistic health. We then apply that information to our work with you to inform our work together.

Here is a link to a 2017 study that we think you might value in:

Effects of prenatal yoga on women’s stress and immune function across pregnancy: A randomized controlled trial

http://www.sciencedirect.com/science/article/pii/S0965229916301959

The personalized nature of what we do coupled with the professional care you receive our services lend themselves perfectly to your needs during your pregnancy. Contact us now to get started today.

Your Yoga At Home

Yoga for Women

We heart men here at YY&W but choose to focus our At Home program on bringing yoga love directly to women of all ages anywhere in the Santa Fe area. Our teachers work with you to create engaging, personalized routines for all women-from little ones to seniors and all women in-between.

There are times in our lives when we need and want special attention. Women of wisdom (aka Seniors) and Moms-to-Be choose us because we take such great care in crafting a routine that meets their needs and abilities. Contact us now to find out how we can help you to incorporate yoga into your life and start to experience all of the benefits it has to offer.

Your Yoga & Wellness is here for you at all stages of life.

         
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Updated February 2020: 

At Home Sessions

$60/session 

Introductory 5 class pass (new clients only)

        $175 ($35/session)

Discount for monthly subscription!   

                                                 12 sessions monthly $360 ($30/session) 

Live Online yoga sessions via Zoom 

                                                12 sessions monthly $360 ($30/session)

We strongly believe in making yoga accessible and affordable. Sliding scale fees are available.

We specialize in yoga for busy moms! More info here Your Yoga for Moms

Your Yoga At Work

On the Set or In the Office…We come to you!

At your place. At the time most convenient for you.

In our At Work program we come to film/tv sets and other workplaces throughout New Mexico with the skills and tools necessary to help you reduce stress and feel better at work and in your life.

Want to increase employee commitment and a better overall bottom line? Many companies are turning to workplace yoga as a way to do just that. With almost no initial investment you can have a team of happy and productive employees. We are equipped to offer yoga and other wellness options to your staff of two or two hundred. For info about On the Set Yoga click here…

You can go from this

To help you integrate more health and wellness into your daily life, our experienced teachers incorporate yoga, meditation, and other mindful movement into your session based on your specific needs and abilities. We offer individual or small group sessions whichever best suits the needs of your company. As professionals, we understand time constraints and budgets too. Read on to find out more information or contact us directly to see how we can help you to get started.

 

To this…

By doing this…

Just kidding. No one can do that.

But you CAN do this…

The main focus of our work here at Your Yoga & Wellness Santa Fe is to make yoga accessible. We want to help you and your employees incorporate wellness into your daily routine. We come to you, at a time of your choosing, with all the props and tools needed for a refreshing break of yoga and/or meditation.

We are experienced with working with people at all levels of fitness, and each session is tailored to the participants in the room so all your employees will be welcomed to participate.  We have also crafted specific routines geared toward the workplace experience. Our sessions on Yoga for Computer Users, Chair Yoga, and Mindfulness Based Stress Reduction are based on academic research and practical experience.  In these classes, your staff comes away not only with the immediate benefits of practice but also real skills to alleviate the physical and mental stressors of work and life.

Prices for At Work and On Set sessions are determined via a quick chat about where and when you would like your teacher to show up. We make every effort to accommodate all budgets. 

Our Instructors

Jenn Fantasia    +Founder and Lead Instructor                                        DSC01092

New to the Santa Fe area but not to yoga, Jenn has been inspired by her life experiences and her many teachers to bring the benefits of yoga directly to you. Your Yoga & Wellness Santa Fe was born of many years of training, research, and personal practice of yoga, meditation, and other holistic modalities.

Since 2003 Jenn has had a dedicated yoga and meditation practice that informs all of the work that she does. In 2005 she attended the first of several intensive yoga teacher trainings that have helped her to develop the skills to work with others. Those experiences include courses with Rushing Water Yoga, Samarya Yoga, and yoga anatomy with Leslie Kaminoff and Amy Matthews of The Breathing Project. Her studies have focused on women and women’s health throughout the many stages of life including focused work on Prenatal Yoga and Yoga for Seniors. She has a BA in Health Arts and Sciences from Goddard College where her research focused on holistic health including Yoga Therapy, Meditation, and Holistic Nutrition. She is currently pursuing a Master’s degree in Counseling Psychology.

Jenn thoroughly enjoys traveling around the Santa Fe area helping others incorporate the benefits of yoga and meditation into their daily routine.

 

We often work with other teachers. Please check back here for links and other info.

Friends Around Town

Your Yoga & Wellness is a local woman-owned business with a strong focus on taking a holistic approach and continued use of sustainable practices. We get excited when we find other businesses in town that practice those things too.  Check back here often as we compile a list of the places around NM that want to support you to take care of yourself.

Mariposa Holistics and Mobile Massage  

Tawnya is a gifted massage therapist and an instant friend.

https://mariposaholistics.com/ 

https://www.facebook.com/mariposaholistics/

Call or Text Tawnya at (505) 227-5963 

 

Natural Healings Organic Skin Care and Massage  

Their kind and professional service will inspire you to be a repeat customer. They also just happen to have the best prices on Organic Skin Care! Less than 15 minutes from Downtown ABQ.

http://naturalhealingsspa.com/

https://www.facebook.com/Natural-Healings-Therapeutic-Massage-Organic-Skin-Care-1488815018078983/

Call or Text Roberta at (505) 319-4246

More friends to come…