“The secret of health for both mind and body is not to mourn for the past, worry about the future, or anticipate troubles, but to live in the present moment wisely and earnestly.” Paramahansa Yogananda
Dr. Pauline Lucas, owner of Phoenix Yoga and Meditation is trained as a physical therapist with a specialty of women’s and pelvic health. As a certified Professional Yoga Therapist she has received advanced medical yoga therapy training through the Professional Yoga Therapy Institute with Dr. Ginger Garner. In our classes and workshops, we integrate the medical science of physical therapy with the ancient teachings of yoga-not only the poses, but also the mental training, the yoga lifestyle, and the philosophy behind them. There is a strong focus on proper alignment and injury risk reduction, as well as the relaxation and joy that can be experienced through the practice. Our classes are gentle and fun and the poses are adapted to meet individual needs.
To enhance the practice and create comfort during our classes and workshops we make use of yoga “props”, such as blankets, blocks, or belts. We might also use chairs instead of mats, depending on each participant’s preferences and needs.
All workshops are based on current medical research as well as yoga wisdom and Dr. Pauline Lucas’ experience of treating musculoskeletal injuries for 30+ years (and having dealt with some herself). There is a strong focus on anatomy and correct alignment, and practical take-home information that will make either a personal or group yoga practice more effective and enjoyable and reduces risk for injury. Modifications will be offered so everyone can be successful. Unless otherwise specified, these workshops are suited for the general public, yoga practitioners, yoga teachers, and healthcare professionals. Class size is limited to allow for individual attention.
The following 2.5-3 hour workshops are currently offered:
The Empowered Pelvic Floor:
As a board-certified women’s health physical therapist, Dr. Pauline Lucas has created this informative, fact and fun filled workshop for ladies only. We will discuss the anatomy and function of the pelvic floor, how pregnancy and childbirth changes things (it’s not normal to wet your pants or feel like your female organs are falling out afterwards!), and how we can create a strong and also relaxed pelvic floor through the use of various yoga poses and breathing techniques. We explore “Kegels” and when to practice or avoid them. Nothing is off limits in this workshop as we discuss details about sexual health, bowel and bladder function-and dysfunction-and how yoga can help. No worries, our clothes stay on 😉
This workshop is for those who want to learn more about practicing yoga to maintain or improve bone health and good posture. Many women and some men in mid-life are diagnosed with osteopenia (low bone mass), or osteoporosis. Learn the meaning of the numbers on the DEXA (bone) scan, what research has to say about bone health and exercise and how yoga can benefit those who want to strengthen their bones and reduce fracture risk. In addition to the practice of specific yoga poses, we will work on good posture and lifting techniques and practice yoga exercises to help us stand taller. You will also learn which poses are to be modified or avoided all together in your yoga classes.
A handout for home review is included.
The Hips don’t Lie:
Are you uncomfortable sitting cross-legged on the floor (“easy pose”) or during pigeon pose? Do you dread warrior poses, or generally have aching hips after yoga class? This class is for you. It was designed by Dr. Pauline to deal with her own aching hips that just didn’t seem to want to stretch into those frequently used yoga positions. After unsuccessfully trying to force them for years, and finding out she had early degeneration of her hip joints, she decided to find other strategies to get the most benefit from her yoga practice without doing more damage to her hips. In this workshop you will learn about the hip joint and muscle anatomy, how to determine the healthy range of motion for your hip joints and how to modify common yoga poses and use of yoga props for safe and healthy practice. You will learn ways to strengthen your hips so they will stay mobile and supportive.