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Tag Archives: Mia Hamza

A NOTE about the Focus Pocus art: I am in the middle of a book project called Octabusy: How To Let Go in a Sea of Doing. I’m excited about it and want to focus my art-making energy on it in the next couple of months. So instead of making complex art pieces for the Focus Pocus blog, I make cartoons like this one that feature characters from the book. This week, Octabusy herself is demonstrating Octa-LOVE!

“See something in your hands that you love with all your heart. Something that lights you up. Let it sit in your hands without grasping. Let what you love feel your love and also feel free.” ~ Mia Hamza, Yoga Teacher/Genius

As we head into the 4th of July holiday weekend in the US, I invite you to notice the sensation of freedom in your own body and life ~~~ and also how you allow that freedom in yourself and others. I’d love to hear about what you notice.

Below are our playlists for the week. If you’d like to listen to the music, you can find almost all the songs on Spotify (you can listen for free)! As always, please let me know if you have any questions about any of the music we dance to!

And friends, I am always ALWAYS looking for new music. Do you have a song that you love to move to or that moves you? I’d love to know what it is! Please respond in the comments below or email me at sjmnia@gmail.com!

Before the playlists, here is the scoop on a whole slew of great things happening this summer!

SUMMER SPECIAL for Nourishing Movement Classes at the Studio at Dancing Water
Nourishing Movement classes with Susan on Thursdays at 9am ~~ my mix of guided and unguided movement, meditation and creativity! Now on SUMMER SPECIAL ~~ You and a friend move in the trees by the river at a discounted rate of $20! Please go to http://www.susanmcculley.com/shop for the details. Come join us in the trees by the river for grounded, flowing, spacious movement. Second Thursdays (that’s July 11!) are followed by a pot luck brunch/tea/snackie! Nourish yourself with movement and bring something nourishing to share! There is space in upcoming classes so please go HERE to sign up!
* The Studio at Dancing Water is at 2370 Old Lynchburg Road ~ detailed directions at http://www.susanmcculley.com and via email when you sign up!

Saturday July 27, 9-12noon – Moving & Writing with Light: Nourishing Body & Eyes with Susan & Rebecca
Susan & Rebecca offer a morning to expand your perspective on two things that everybody has: a body and a smartphone. The word “photography” means “writing with light.” A photo isn’t a copy of something— it’s a story written *by light*! And light is weaving stories all around us, all the time. Using the simple cameras that we all carry —the ones in our phones! — we’ll play with the stories of light around us and experience how changing our perspectives can change everything. Susan will weave movement and mindfulness into the morning to practice being with light & shadow. No experience in photography or movement needed, just bring a phone or tablet with a built-in camera and your body. If you like, from 12-2pm, bring a lunch and savor it on the porch, on the bench overlooking the river or on a rock in the middle of it. Bring water shoes and you could even sit in the water. $75. Register at http://www.susanmcculley.com/shop.

Decoding Your Body’s Wisdom ~ Video Series with Cecily Armstrong
Over the past few years I’ve been inspired and energized by the teaching and guidance of Cecily Armstrong. She is so generous with her offerings ~ her latest is a three-part video workshop Decoding Your Body’s Wisdom. If you’ve ever felt confused about how best to nourish yourself and live your healthiest, happiest life, Cecily offers amazing insights. You can sign up for the video series here.

Decoding Your Body’s Wisdom

Nia Moving to Heal with Rachel ~ Sundays at 330pm
Join Rachel for an hour of Nia Moving to Heal on Sundays in Studio A, ACAC Downtown. The intent of every Nia Moving to Heal class is to feel better. You are invited to seek self-healing for your body, mind, emotions and spirit as we engage in simplified Nia routines, adaptable for all. Treat yourself to an hour of slowing down.

First Friday Freedance with Kate ~ Jul 5 at 11:25am
Nia Freedance is an opportunity to play and tap into the creative wisdom in our body, emotions, mind and spirit. For a full hour we get to dance together with the intention of stimulating our own unique movement creativity. The next Nia Freedance will be at ACAC Albemarle Square Friday, Jul 5 from 11:25 -12:25.

Nia White Belt Training with Kelle Rae Oien Aug 15-21 at SoulShines in Richmond
Whether for personal growth, developing your practice or preparing to teach, the Nia White Belt training is a life-changing experience. Join stellar White Belt Trainer, Kelle Rae Oien at the new SoulShines Studios in Richmond. Go here for more information!
https://www.facebook.com/events/796684947329568/ (NOTE: A belt can audit 3 sessions for free. (They will need to pay for classes with Kelle – not included in the free offer) A retake (anything more than 3 sessions) is $99 to HQ and $400 to Kelle. That includes all classes.)

As always, please let me know if you have questions or how I can help more.
Dance on. Shine on.
Susan sig

Monday, Jul 1, 2019, 1045am ~ Feel Free

Sofa Rockers [Richard Dorfmeister Remix] 8:34 Sofa Surfers
Freedom 3:07 Madonna
Free Souls Pt 1 5:43 Nickodemus & Osiris
Freedom 2:50 Tyrone Wells
Do You Feel Loved 5:07 U2
Free 7:01 Funky Green Dogs
If You Love Somebody Set Them Free 4:16 Sting
Free 2:29 Donavon Frankenreiter
Unwritten 4:19 Natasha Bedingfield
Chimes Of Freedom 4:51 Youssou N’Dour
Thank You (ho’oponopono) 7:28 Carrie Grossman
Let It Go 2:16 Jamie Catto & Alex Forster

Tuesday, Jul 2, 2019, 840am ~ Feel Free

Sofa Rockers [Richard Dorfmeister Remix] 8:34 Sofa Surfers
Freedom 3:07 Madonna
Free Souls Pt 1 5:43 Nickodemus & Osiris
Freedom 2:50 Tyrone Wells
Do You Feel Loved 5:07 U2
Free 7:01 Funky Green Dogs
If You Love Somebody Set Them Free 4:16 Sting
Unwritten 4:19 Natasha Bedingfield
Chimes Of Freedom 4:51 Youssou N’Dour
Thank You (ho’oponopono) 7:28 Carrie Grossman

Wednesday, Jul 3, 2019, 11am ~ Feel Free

Sofa Rockers [Richard Dorfmeister Remix] 8:34 Sofa Surfers
Freedom 3:07 Madonna
Free Souls Pt 1 5:43 Nickodemus & Osiris
Freedom 2:50 Tyrone Wells
Do You Feel Loved 5:07 U2
Free Souls, Pt. 2 9:01 Nickodemus & Osiris
If You Love Somebody Set Them Free 4:16 Sting
Unwritten 4:19 Natasha Bedingfield
Free 4:09 Illumine
Thank You (ho’oponopono) 7:28 Carrie Grossman
Let It Go 2:16 Jamie Catto & Alex Forster

Thursday, Jul 4, 2019, 9am Nourishing Movement at the Studio at Dancing Water ~ Feel Free

Stretching My Molecules (feat. Al Agami & Hush Forever) 8:30 Mashti & Deep Dive Corp.
Freedom 3:07 Madonna
Free Souls Pt 1 5:43 Nickodemus & Osiris
Do You Feel Loved 5:07 U2
Freedom 4:29 Nicole C. Mullen
Free 7:01 Funky Green Dogs
If You Love Somebody Set Them Free 4:16 Sting
Sweet Freedom 5:14 Safri Duo feat. Michael McDonald
Freedom (feat. Kendrick Lamar) 4:50 Beyoncé Lemonade
Thank You (ho’oponopono) 7:28 Carrie Grossman
Let It Go 2:16 Jamie Catto & Alex Forster

WANT TO KNOW MORE ABOUT NIA?

For more information about Nia and this rich system of training and learning? Everything Nia is at http://www.nianow.com…
If you’re traveling or moving, you can find a teacher or classes wherever you’re going.
Interested in teaching or deepening your practice? Check out the Nia White Belt Training. They are offered all around the world so you can find one near you or where you may want to go!

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A NOTE about the Focus Pocus art: I am in the middle of a book project called Octabusy: How To Let Go in a Sea of Doing. I’m excited about it and want to focus my art-making energy on it in the next couple of months. So instead of making complex art pieces for the Focus Pocus blog, I make cartoons like this one that feature characters from the book. This week, Octabusy herself is demonstrating Octa-LOVE!

 

“See something in your hands that you love with all your heart. Something that lights you up. Let it sit in your hands without grasping. Let what you love feel your love and also feel free.” ~ Mia Hamza, Yoga Teacher/Genius

When I was in college, many a dorm wall sported a poster (usually with a picture of a white bird flying out of white hands) with the words:

“If you love something, set it free. If it comes back, it is yours. If it doesn’t, it never was.”
—Unknown

This always struck me as kind of cheesy and pat. I imagined the Unknown speaker hucking a dove into the air (“Go ahead. GO!”) to see if it would come back around.

Not bloody likely, if you ask me. Why come back to someone who tosses you away?

When my teacher Mia said, “Let what you love feel your love and also feel free” I found myself oriented utterly differently toward the idea of freedom. Not just how do I create it in myself but how I allow it in others.

How can I hold my cat, Phoenix, in my lap with love but without keeping her there? How can I be with my friends so that they feel that I love them and that they can be however they are, not only what is neat and tidy? How can I be with my body as it ages and changes with love and care but without expectation that it will do what it did when I was 25? How can I hold myself with love but also with the space for possibility and growth?

On Fourth of July week, my classes often focus on the sensation of freedom in our movement and in our lives. Instead this week, I invite us to focus on how we can offer the feeling of freedom to whatever and whoever we love. What does it feel like to hold without grasping, wholeheartedly offering both love and freedom?

struggle without suffering hike 090316

“You are imperfect. You are wired for struggle. You are worthy of love and belonging.” ~ Brene Brown

“Gah! This is so easy for you!”

I look up with exasperation at my long-legged husband standing high on a pile of boulders which is actually the trail we’re hiking. He’s only a yard or two ahead of me but the trail is so steep that his feet are in line with my head. In three big easy steps, he has climbed effortlessly up the huge chunks of rock. Now I have to figure out how to hoist myself up there.

He is my best friend and the love of my life but for a moment in the midst of my struggle, I hate him.

Okay, I don’t really hate him. But in small-minded moments, I get all kinds of cranky watching someone do painlessly what I am staggering to accomplish.

On the trail that day, there were two different struggles going on: my body was struggling with the physical difficulty of clambering up the rocky path and my mind was struggling because that’s not the way I wanted it to be. The first is simply a truth about human life. The second is suffering and it’s a choice.

Suffering is the desire for things to be different than they are. I can grapple with something without getting myself twisted up about how the grappling is going. Struggling without suffering is possible, but me wanting a stride as strong and long as Frank’s is suffering.

Struggle less. ~ My yoga teacher, Mia on Tuesday afternoon
Struggle more. ~ My yoga teacher, Julia on Wednesday afternoon

Two instructions from my two teachers might seem contradictory, but they actually speak to the difference between what it means to struggle and what it means to suffer. Mia invites us to relax our minds about how we think our practice should look or feel while we do the postures. Julia invites us to work past the habits and patterns of our practice and dig in to find our fullest expression of even difficult poses. They both could have said, “Struggle without suffering.”

My mind is so intent on avoiding discomfort that when I’m struggling, it is quick to want it to be easier (like it is for THAT FRANK). In that way, my mind almost always lumps struggle and suffering together. As the Zen guys say, “Pain is inevitable. Suffering is optional.” Our minds might want to make them the same but it’s up to us whether or not they are.

“Between stimulus and response there is a space. In that space is our power to choose our response.
In our response lies our growth and our freedom.” —Viktor Frankl

What would happen if I don’t choose to make struggle and suffering the same thing? What would happen if I allow myself to labor with something (physical, mental or emotional) and see that as part of the human experience rather than something to be avoided? Imagine what we could accomplish, build, create if we were willing to struggle without suffering.

connect to connective tissue 0604016

What if our whole understanding of the body was off? What if we put a lot of attention on all of our separate parts (in particular the bones, joints, muscles and organs) but we were missing the bigger picture?

Until recently, anatomists studying the human body saw the web of interconnected fibrous tissue that surrounds and interweaves the body literally as a throw away. When dissecting a cadaver, the scientist would slice the connective tissue and toss it away so they could get to the “good stuff.”

Our understanding of connective tissue is evolving to reveal that it is far more important, sensitive and powerful than early researchers believed. And that understanding is changing the way we train, condition and heal the body.

An orange is the classic illustration of connective tissue in the body. Peel and orange and you’ll see each segments contained in a membrane. Then within each segment are pods of juice sealed in their own membrane packets. Our bodies are like that, too. Sheets of elastic fascia surround muscles, organs, joints, nervous system…everything. It is what holds us together and what allows our movement and bodies to stay graceful, strong, and aware.

The system of connective tissue in the human body is complex and interwoven. Here are six ways to begin to bring this supportive system into awareness as we make choices both in the studio and out.

1. Full Range

Connective tissue reinforces how you do what you do. If you have an injury, your connective tissue will surround the affected area and support it. If you have parts of your body which are under- or misused, the connective tissue will contract around it. As Paul Grilley writes,

If you don’t use your full range of joint flexibility, the connective tissue will slowly shorten to the minimum length needed to accommodate your activities. If you try to flex your knees or arch your back after years of underuse, you’ll discover that your joints have been “shrink-wrapped” by shortened connective tissue. (Why Try Yin Yoga? In Yoga Journal, Aug 28, 2007)

Joints function best when they move in all ranges of motion including the full range. Every day open and close your thirteen major joints fully to give your connective tissue a stretch. And for a great article about Yin Yoga, go here.

2. Systemic Movement

By its very nature, connective tissue connects! It runs from the soles of your feet to your eyebrows so moving your body as a whole (and particularly in diagonal lines) promotes health in the fascia system. Evan Osar explains that,

while the muscles are the drivers, fascia appropriately directs these forces throughout the body. For example, through the myofascial chains, forces generated through the lower extremity can be transferred through the trunk and delivered into powerful movements of the upper extremity. (The Functional Role of Fascia in Posture and Movement: Part I, 20 May 2014)

When doing movements as everyday as walking or as specific as delivering an outward punch, notice the chain of connected energy that moves through the whole system.

3. Proprioceptive

There are ten times more sensory receptors in fascial tissue as there are in muscle which means that your connective tissue is essential to your proprioception — your ability to sense where you are in space. Sometimes called the 6th or hidden sense, proprioception is what allows to scratch an itch in the middle of your back and walk up stairs without looking at them. Proprioception keeps your body balanced and your movement fluid. Given the sensory nature of fascia, when your muscles feel sore, it’s likely that what you are actually feeling is the connective tissue around the muscles.

Play with balance and vision (think: stand on one foot with eyes closed) to strengthen the proprioceptive system is a way of tuning in to the connective tissue.

4. Elegant & Graceful

Since it is interwoven throughout the body and directs energy where it’s needed (see Systemic above), the fascia is instrumental in creating graceful, fluid movement. Again, Evan Osar explains that

When functioning optimally, the myofascial system works to virtually suspend the body in the upright position while maintaining “tension and integrity” within the system. More specifically, tensegrity enables the maintenance of erect posture and smooth, coordinated movement. Maintaining erect posture and smooth, coordinated movement under a relative minimal energy expenditure and without compensation is the hallmark of an efficient strategy. (The Functional Role of Fascia in Posture and Movement: Part I, 20 May 2014)

When moving, think about efficiency and elegance. See how you can walk across the room or deliver a side kick efficiently and elegantly. It doesn’t matter what it actually looks like, just notice how that intention changes the feeling and quality of the movement.

5. Hydration

Imagine your connective tissue is like elastic bands. Now imagine leaving an elastic band out in the sun for a while. How soft and flexy will it be? Not so much. Hydration is one of the key components to healthy connective tissue. Be sure you’re drinking enough water (caffeine, alcohol and sugary stuff completely don’t count) throughout the day. I aim for around 50-75% of my body weight in ounces daily (so if you weigh 150, you’d be aiming for between 75 and 113 ounces)!

6. Ideal Practices

Two of the best ways to soften and open your connective tissue are Yin Yoga and Myofascial Release. Check out classes and workshops near you (I also like this online Yin class). If you’re in Charlottesville, you can take Mia Hamza’s Myofascial Release workshop on Sun, Jun 19, 1230-330pm at EDGE Studio.


Focusing on connective tissue in all its amazing complexity has the potential to transform the way we move, train, condition and heal the body. But what if we take an even larger perspective and think about the connective tissue of our lives and of the world?

Don’t worry, I’m not going to leave you hanging on this. This week’s Art in Action post (coming Tuesday!) will focus on how to keep the connective tissue in your life strong and healthy.

inspired and Inspired 060116

Whether you’re looking for inspiration-with-a-small-i or Inspiration-with-a-big-I, movement and music and mindfulness can allow it in. This week we danced inspiration with the Inspired routine, the last of the sixteen that I have created in my sixteen years of teaching.

You can find all playlists below or you can choose to listen to them by going to Spotify! You can listen for free at Spotify! Sign up for free, follow me at “susanmcculley” and you’ll find my public playlists ~ just click and listen!

And first the announce-y things:
• Summer Travel and Subbing
The acac Nia team is traveling a good bit this summer. The best way to know who’s teaching when is to check the acac web site which Mary Linn is impeccable in keeping up to date. My first time away happens in the second part of June. Below are the teachers who will be covering my classes – deep gratitude to them all!
Tu, Jun 14, 840-940am, ACAC DOWNTOWN GE – Jeanne
We, Jun 15, 11-1215pm, ACAC ALBEMARLE SQUARE A – Anne
Th, Jun 16, 840-940am, ACAC DOWNTOWN GE – Jeanne

Mo, Jun 20, 1045-12noon, ACAC ALBEMARLE SQUARE A – Loring
Tu, Jun 21, 840-940am, ACAC DOWNTOWN GE – Jeanne
We, Jun 22, 11-1215pm, ACAC ALBEMARLE SQUARE A – Anne
Th, Jun 23, 840-940am, ACAC DOWNTOWN GE – Jeanne

Mo, Jun 27, 1045-12noon, ACAC ALBEMARLE SQUARE A – Mary Linn
Tu, Jun 28, 840-940am, ACAC DOWNTOWN GE – Rachel
We, Jun 29, 11-1215pm, ACAC ALBEMARLE SQUARE A – Mary Linn
Th, Jun 30, 840-940am, ACAC DOWNTOWN GE – Rachel

• Routine Seventeen Music Search ~ Galactic Return: Blue Rhythmic Hand
What are you listening to and what do you love to dance to? After going through the first 16 routines, I’m starting to play with the next one and I’m looking for music! Galactic Return will focus on spirals, circles and repeating patterns. My current plan is to have it ready for a special class on Wednesday, August 3, my 52nd birthday. So please, send me some tuneage, friends (to sjmnia@gmail.com)!

• Route 29 Construction Update ~ Leave extra time for getting to and from acac Albemarle Square
Anyone who has gone to acac Albemarle Square this week knows that construction on 29 is moving forward apace. From May 23 to early September you will not be able to cross 29 on Rio Road. During this time period, several movements at that intersection will be closed and require detours:
Travelers on Rio Road approaching the intersection from either direction (east or west) will not be able to cross over Route 29 and all left turns at the intersection will be closed.  Here is a helpful ” Get-Around Map “ that shows the movements that will be open and closed during this period. (Green arrows = open. Orange lines = no crossing over.)  For people needing to make any of the movements that will be closed, here is a map of recommended detour routes.

• Myofascial Release Workshop with Mia Hamza ~ June 19 at EDGE Studio
Mia Hamza is one of the best yoga instructors I have – and I have amazing yoga instructors – and her Myofascial Release Workshop is one of the best I’ve attended. In this 3-hour workshop, Mia will guide you on an exploration of your entire connective-fascia system. You will experience a complete, full-body myofascial release that will leave you feeling amazing. And I mean amazing. This workshop is open to all bodies who can lie down on a mat on the floor and may be especially helpful for yoga students and athletes who cross train. Please don’t miss this. $45 pre-register / $55 the day of the workshop. For more information, connect with Liz Reynolds at elizabethrey@acac.com (And if you can’t make it on June 19, she’s teaching it this weekend on Sunday, June 5 2-4pm at hot yoga Charlottesville! Check it out here! )

As always, please let me know if you have questions or how I can help more.
Dance on. Shine on.
Susan sig
*** PLAYLIST NOTE: My playlists can also be found on Spotify https://www.spotify.com/us/ by following “susanmcculley” (no space) and look for Public Playlists. Sometimes music is not available on Spotify so I may replace with another version or skip songs . ***

Monday, May 30, 2016, 1045am ~ Sweet Sixteen (Inspired)

Awake My Soul 4:16 Mumford & Sons
Barely Breathing 4:15 Duncan Sheik
Every Breath You Take 4:14 The Police
Good Life 4:13 OneRepublic
Sweet Inspiration 4:41 Derek Trucks Band
Everybody Got Their Something 4:23 Nikka Costa
Thank You 4:55 Michael Franti & Spearhead
It’s All Been Done 3:26 Barenaked Ladies
Once a Day (feat. Sonna Rele) 3:58 Michael Franti & Spearhead
Better When I’m Dancin’ 2:56 Meghan Trainor
Below My Feet 4:52 Mumford & Sons
Let Your Soul Be Your Pilot 6:44 Sting
Breathe 3:37 The Makepeace Brothers
Breathing Out 4:56 Shaman’s Dream

Tuesday, May 31, 2016, 840am ~ Sweet Sixteen (Inspired)

Thursday, Jun 2, 2016, 840am ~ Sweet Sixteen (Inspired)

Awake My Soul 4:16 Mumford & Sons
Barely Breathing 4:15 Duncan Sheik
Good Life 4:13 OneRepublic
Sweet Inspiration 4:41 Derek Trucks Band
Everybody Got Their Something 4:23 Nikka Costa
Thank You 4:55 Michael Franti & Spearhead
It’s All Been Done 3:26 Barenaked Ladies
Once a Day (feat. Sonna Rele) 3:58 Michael Franti & Spearhead
Below My Feet 4:52 Mumford & Sons
Let Your Soul Be Your Pilot 6:44 Sting
Breathe 3:37 The Makepeace Brothers
Breathing Out 4:56 Shaman’s Dream

Wednesday, June 1, 2016, 11am ~ Sweet Sixteen (Inspired)

Awake My Soul 4:16 Mumford & Sons
Barely Breathing 4:15 Duncan Sheik
Every Breath You Take 4:14 The Police
Good Life 4:13 OneRepublic
Sweet Inspiration 4:41 Derek Trucks Band
Everybody Got Their Something 4:23 Nikka Costa
Thank You 4:55 Michael Franti & Spearhead
Dance Little Sister 3:55 Terence Trent D’Arby
Once a Day (feat. Sonna Rele) 3:58 Michael Franti & Spearhead
Better When I’m Dancin’ 2:56 Meghan Trainor
Below My Feet 4:52 Mumford & Sons
Let Your Soul Be Your Pilot 6:44 Sting
Breathe 3:37 The Makepeace Brothers
Breathing Out 4:56 Shaman’s Dream

WANT TO KNOW MORE ABOUT NIA?

For more information about Nia and this rich system of training and learning? Everything Nia is at http://www.nianow.com…
If you’re traveling or moving, you can find a teacher or classes wherever you’re going.
Interested in teaching or deepening your practice? Check out the Nia White Belt Training. They are offered all around the world so you can find one near you or where you may want to go!

I know I'm not alone 052416

You are supported intrinsically at the core and base of your body – even if you don’t always notice it. You are also supported intrinsically in the world – even if you don’t always notice it. May we all shine a light on the support that is within us and around us…and dance while we’re doing it!

This week we used the Elegant Stumbling routine to give attention to the side and core body and to mindfully feel the support there. You can find all playlists below or you can choose to listen to them by going to Spotify. You can listen for free at Spotify! Sign up for free, follow me at “susanmcculley” and you’ll find my public playlists ~ just click and listen!

And first the announce-y type things (and don’t miss the last one, it’s a doosie):

• Memorial Day class + ACAC schedule
Join me on Memorial Day, Monday, May 30, 1045-12noon for an Inspired movement experience! We’ll play with the last of the 16 routines I’ve created in 16 years of teaching: Inspired. https://focuspocusnow.com/2015/11/08/inspired/ Come be inspired.
Acac will be open from 8am-4pm on Memorial Day.

• Routine Seventeen Music Search ~ Galactic Return: Blue Rhythmic Hand
What are you listening to and what do you love to dance to? After going through the first 16 routines, I’m starting to play with the next one and I’m looking for music! Galactic Return will focus on spirals, circles and repeating patterns. My current plan is to have it ready for a special class on Wednesday, August 3, my 52nd birthday. So please, send me some tuneage, friends (to sjmnia@gmail.com)!

• Route 29 Construction Update ~ Leave extra time for getting to and from acac Albemarle Square
Anyone who has gone to acac Albemarle Square this week knows that construction on 29 is moving forward apace. From May 23 to early September you will not be able to cross 29 on Rio Road. During this time period, several movements at that intersection will be closed and require detours:
Travelers on Rio Road approaching the intersection from either direction (east or west) will not be able to cross over Route 29 and all left turns at the intersection will be closed.
Here is a helpful ” Get-Around Map “ that shows the movements that will be open and closed during this period. (Green arrows = open. Orange lines = no crossing over.)
For people needing to make any of the movements that will be closed, here is a map of recommended detour routes.

• Ageless Grace at Buck Mountain Episcopal Church in Earlysville with Sheila Queen ~ Every other Saturday, starting May 21, at 11 a.m. in Deese Hall
A wellness program for all ages and abilities, Ageless Grace combines physical activity, brain exercises, imagination, and a sense of humor with music to stimulate a sense of pleasure and well being. Movements address joint mobility, spinal flexibility, brain coordination, and more. The class is done seated, making it inviting for those who may have physical limitations or balance issues. There is NO choreography to learn. All you need are comfortable clothes and a willingness to try something new! Join us and bring a friend. Suggested $5 donations help pay for this class and support Buck Mountain’s Health & Wellness Ministry.

• Myofascial Release Workshop with Mia Hamza ~ June 19 at EDGE Studio
Mia Hamza is one of the best yoga instructors I have – and I have amazing yoga instructors – and her Myofascial Release Workshop is one of the best I’ve attended. In this 3-hour workshop, Mia will guide you on an exploration of your entire connective-fascia system. You will experience a complete, full-body myofascial release that will leave you feeling amazing. And I mean amazing. This workshop is open to all bodies who can lie down on a mat on the floor and may be especially helpful for yoga students and athletes who cross train. Please don’t miss this. $45 pre-register / $55 the day of the workshop. For more information, connect with Liz Reynolds at elizabethrey@acac.com

As always, please let me know if you have questions or how I can help more.
Dance on. Shine on.
Susan sig

*** PLAYLIST NOTE: My playlists can also be found on Spotify https://www.spotify.com/us/ by following “susanmcculley” (no space) and look for Public Playlists. Sometimes music is not available on Spotify so I may replace with another version or skip songs . ***

Monday, May 23, 2016, 1045am ~ Support: Seen & Unseen (Elegant Stumbling)

Tuesday, May 24, 2016, 840am ~ Support: Seen & Unseen (Elegant Stumbling)

Ooh Child (Alternate Version) 3:54 Beth Orton
Finally Moving 4:38 Pretty Lights
I Believe (feat. Michael Franti & Nahko) 3:23 SOJA
SuNu 5:05 Rising Appalachia
Belly Belly Nice 3:53 Dave Matthews Band
Mussiki é (Jungle Mix) 7:11 Miango
Tribal 4:09 Badmarsh & Shri
Mad World (feat. Safri Duo & Isam B) [Raaban Edit] 3:34 Michael Parsberg
I Don’t Like It, I Love It (feat. Robin Thicke & Verdine White) 3:44 Flo Rida
Unpack Your Heart 3:16 Phillip Phillips
Ooh Child ((Remix)) 3:33 Nina Simone
Everything’ll Be Alright 4:07 Catherine MacLellan
Waters of Miriam (Live at Esalen) Part 2 4:42 Josh Brill

Wednesday, May 25, 2016, 11am ~ Support: Seen & Unseen (Elegant Stumbling)

Ooh Child (Alternate Version) 3:54 Beth Orton
Finally Moving 4:38 Pretty Lights
I Believe (feat. Michael Franti & Nahko) 3:23 SOJA
SuNu 5:05 Rising Appalachia
Belly Belly Nice 3:53 Dave Matthews Band
Mussiki é (Jungle Mix) 7:11 Miango
Desert Days 5:31 John Kelley
Mad World (feat. Safri Duo & Isam B) [Raaban Edit] 3:34 Michael Parsberg
I Don’t Like It, I Love It (feat. Robin Thicke & Verdine White) 3:44 Flo Rida
Unpack Your Heart 3:16 Phillip Phillips
Ooh Child ((Remix)) 3:33 Nina Simone
Everything’ll Be Alright 4:07 Catherine MacLellan
Gratitude 6:27 Jamie Catto & Alex Forster

Thursday, May 26, 2016, 840am ~ Support: Seen & Unseen (Elegant Stumbling)

Ooh Child (Alternate Version) 3:54 Beth Orton
Finally Moving 4:38 Pretty Lights
I Believe (feat. Michael Franti & Nahko) 3:23 SOJA
SuNu 5:05 Rising Appalachia
Belly Belly Nice 3:53 Dave Matthews Band
Mussiki é (Jungle Mix) 7:11 Miango
I Know I’m Not Alone 4:04 Michael Franti & Spearhead
Mad World (feat. Safri Duo & Isam B) [Raaban Edit] 3:34 Michael Parsberg
I Don’t Like It, I Love It (feat. Robin Thicke & Verdine White) 3:44 Flo Rida
Unpack Your Heart 3:16 Phillip Phillips
Ooh Child ((Remix)) 3:33 Nina Simone
Everything’ll Be Alright 4:07 Catherine MacLellan
No Trace 3:58 Jamie Catto & Alex Forster

WANT TO KNOW MORE ABOUT NIA?

For more information about Nia and this rich system of training and learning? Everything Nia is at http://www.nianow.com…
If you’re traveling or moving, you can find a teacher or classes wherever you’re going.
Interested in teaching or deepening your practice? Check out the Nia White Belt Training. They are offered all around the world so you can find one near you or where you may want to go!

choosing sides revolved head to knee pose
My first yoga class with Mia Hamza focused on the side body. Afterwards, my body’s increased ease, range of motion and depth of breath amazed me.

Inspired, I read Yoga Anatomy by Leslie Kaminoff and Amy Matthews to understand more about what is physically happening in different postures and movements.

In particular, I appreciate Kaminoff’s definition of breathing (explained simply and briefly here) as “shape change in the abdominal and thoracic cavities.”

So, it makes sense that length and strength in back, core, and rib muscles allow for ease, range and breath. May you get on your good side, too.

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