Good job!
Thank you for registering for a SoulCollage workshop.
You will get more details and directions prior to it by email.
Click here to contact Julie Lusk in advance.
See you soon!
Julie Lusk
Search Results for: wp-content/uploads/2010/08/library/yoga-mantras-chants/details-yoga-meditations-book-and-cd-set/wholesomeresources.com/2961/twas-the-time-before-christmas
Strengthen Bones with Yoga & Diet
Good to the Bone is a Yoga Journal article about using yoga and diet to help with the prevention and treatment of bone loss (osteopenia – osteoporosis). The article describes the yoga postures listed in the table below that increased bone strength in 85% of the study participants with a 10-minute sequence that was practiced for a 2-year period. Each posture was held for only 20-30 seconds each. The article, Good to the Bone, is worth the read. Here is the pilot study detailed in the article.
The Twelve-Minute Daily Yoga Regimen Reverses Bone Loss is the full study that was published in Topics of Geriatric Rehabilitation, a peer-reviewed journal. It followed 741 patients over a 10 year period. It showed that yoga improved bone mineral density (BMD) in every-two-year follow-up study that followed. Impressive, eh? Watch the video below to get instructions on what to do along with more info on Dr Fishman’s book and CD. Dr Fishman teaches a weekly zoom class where he teaches the 3 sequences for reversing bone loss. It’s worth registering for.
The posture sequence below flows nicely and incorporates the recommended postures in the pilot study. It’s very important to practice a combination of balancing postures and ones to strengthen bones and muscles. The sequence can also be done in reverse order, beginning with the standing poses, ending lying down in the supine poses and Shavasana. As always, remember to b-r-e-a-t-h-e fully and completely, slowly and deeply. Get all the details here.
PDF Downloads
- Strengthen Bones with Yoga & Diet | pdf
- Bone Strength Stand to Floor Sequence (same sequence as below but from standing to floor) | pdf
| English Name | Sanskrit Name | Purpose |
| Bridge Pose | Setu Bandha Sarvangasana |
Bone strength |
| Cobra | Bhujangasana |
Bone and muscle strength |
| Locust | Salabhasana  |
Bone and muscle strength |
| Sunbird
Alternate and hold arm and leg lifts from the Table Pose |
Surya Bakāsanasana |
Bone strength and balance |
|
Plank Pose (or variation) |
Kumbhakasana
|
Bone strength and balance |
| Downward Facing Dog
|
Adho Mukha Svanasana |
Bone and muscle strength |
| Mountain Pose | Tadasana |
Bone strength and balance |
| Chair Pose | Utkatasana |
Bone strength |
| Tree Pose | Vrksasana  |
Bone strength and balance |
| Warrior Pose I |
Virabhadrasana I |
Muscle strength |
| Warrior Pose II | Virabhadrasana II
|
Muscle strength |
| Relaxation Pose | Savasana |
Strengthen bones, muscles, balance, and focus. |
As usual, please consult your health care provider and a qualified yoga educator for their recommendations for your needs. This is not intended to be a substitute for appropriate medical care.
Have fun and good luck!
Virtual Yoga Postures, Mindfulness & More Class with Julie Lusk
Yoga at home! Attend class on Zoom plus get class video for 2 weeks of unlimited streaming. Register below.
Here’s the perfect way to get exercise, gain flexibility, add strength, and relieve stress. Focus is on opening, balancing and strengthening the body/mind/spirit connection with yoga postures practiced mindfully. It’s gentle yet powerful, technical yet intuitive. Stretching, focused breathing and yoga nidra (guided relaxation) are combined to create a relaxed, secure atmosphere that is contemplative, challenging and fun. Alignment is emphasized to feel steady, supple and strong.
Class meets 7 – 8:30 pm (ET) on Wednesdays. It’s easy. Use the free Zoom app to join class and enjoy connecting with others. Class videos are available for 2 weeks for unlimited streaming. Tips on everything are given upon registration. Scroll down to register now.
- “It felt as good as an in-person class.”
- “It was a complete experience.”
- “I love getting the videos for practicing on my own.”
- “I want to tell how nice it is to be able to join from home at a time that works for me. I love the recordings.”
- Naturally, results vary.
Register below for a single class or by month
Get replays for 14 days of unlimited streaming.
Wednesdays from 7-8:30 pm (ET)
June | 3. 10. 17. 24 | Registration is open
July | 8. 15. 22. 29 |
Aug | 5. 12. 19. 26 |
More | TBA
How it works …
All classes and plans include class audios at no extra charge (attendance not required). Recordings are emailed within 48 hours after class for 14-days of unlimited streaming for personal/non-commercial use. Downloads of your favorite classes are available to buy for keeps.
- Preregistration is required at least 1 hour before class start time. Instructions, policies & zoom links are given on payment. Look in spam or promotions if needed.
- Sign-in instructions are emailed to you 60 minutes prior to every class.
- Schedules are subject to change (dates, times, venues). Julie may substitute Yoga on Demand for Zoom classes if needed. Non-transferable. No refunds. Scholarships available on request.
Pick your plan & register …
Choose from the weekly, monthly or 3 month plan below. Use the CART to review your order & check out. Use the cart in the menu bar above or scroll down.
Monthly plan for $50 – Save $30
4 classes per month
Monthly plan - Online Yoga Postures, Mindfulness & More Class Registration
Price: $80.00
Price: $50.00
Single class for $20 each
Single Class - Online Yoga Postures, Mindfulness & More Class Registration
Price: $20.00
Handy Links to more classes for you and your friends …
- Full Schedule
- Yoga Nidra Relaxation: Mondays from 7-8:30 pm (ET).
- Yoga on Demand: Get recorded classes to watch anytime | 3 convenient plans to choose from.
- Buy downloads of your favorite hatha yoga + nidra classes to keep.
- Personal Lessons: Get a private lesson to focus on whatever you want! Get a downloadable video for keeps.
- Gift Certificates are available in any amount for online classes. Contact Julie for details.
- Julie Lusk’s catalog of books, audios, and more, including her book, Yoga Nidra for Complete Relaxation & Stress Relief.
Virtual Yoga with Julie Lusk
Yoga at home!
Enjoy classes with Julie Lusk from the comfort of your own home.
Info & Registration Links
- Yoga Nidra – Totally relax. Put your physical, mental, and emotional stress to rest.
- Yoga Postures, Mindfulness & More – Enjoy gentle posture flows at your own pace.
- Yoga on Demand – Have video classes to watch anytime, anywhere. Plans available for Yoga Nidra, Hatha Yoga & Combos.
- Download popular classes to keep.
- Personal Lessons – Get a private 75 minute lesson + video to focus on whatever you want! The video is downloadable for keeps. Contact Julie Lusk for details.
- Yoga Nidra Teacher Training TBA | Level 1 teacher training | Level 2 teacher training
“By doing Yoga Nidra on Mondays, my Tuesdays are always awesome and joyous.”
“I slept like an angel.”
“My pain is 80% better.”
“It lowered my anxiety and cravings.”
“I love taking yoga with you online. It was a full experience.”
“Your voice is so soothing, even on Zoom.”
“The recordings are great. Now I can practice on my own.”
“I felt like I just had a massage, healing touch session mixed in with energy medicine, and traditional Hatha yoga!!!! So yummy!!!! So good for us!”
PS. Results vary
Click here for Julie Lusk’s catalog of books, audios, and more, including her Yoga Nidra books
Music Lessons
Learn to play the Native American flute! Lessons will get you off on a good note.
Focus on whatever you like. We can cover the basics, embellishments, and how to improvise or
learn songs. We will follow your interests from there by delving deeper into playing the flute. She can also get you started playing the reverie harp, tuning forks, tongue drums, and singing bowls. It’s fun and fulfilling.
Lessons are 45-minutes in length. They are given in-person and on Zoom. Zoom lessons are recorded for you to download.
Music Lessons
Learn to play music. You will be emailed to schedule lessons. About your Teacher
Julie loves music. She started playing classical flute when the Lusks owned a music store many years ago. She began playing Native American flutes about 10 years ago. Before that, she took piano lessons from elementary school through college.
She delights in playing Native flutes for her yoga and meditation students and is happy to show others how to play joyfully. Julie also plays harmonium, Tibetan bowls, chimes, didgeridoo, drums, and the harp. Julie was a Drums for Fun member for 15 years.
Training
- Certified by the Sound Healing Academy (SHA) in the Foundations of Integral Sound Healing for Multi Instruments – Level 1. The course covered how to give individual and group sound healing sessions. It included how to play singing bowls, tuning forks, gongs, chimes, frame drum, and voice.
- The Art of Creating Sound Healing Journeys With the Power of the 5 Elements, a 7-week course by Bodhi Starwater/Setchko
- Shamanic Music Medicine, a 7-week course by Laura Inserra.
- Completed SHA’s 30-hour course in Integral Sound Healing with Tuning Forks and John Beaulieu’s 4-week tuning fork course.
- Native American Flute lessons with Christine Stevens
- Improvisional Flute for a Higher Purpose – 7 weeks
- The Healing Flute – 6 weeks
- The Advanced Healing Flute – 6 weeks
- 7 Scales for the Native American Flute to Create Joy, Musical Magic and Spiritual Growth – 7 weeks
- Sacred Sounds Flute – 28 weeks
- Awakening through Sound – 7 weeks
- Deepen your Flute Journey – 8 weeks
- The Flute as Sound Medicine – 7 weeks
- Classical flute lessons with Deborah Kemper, Barbara Holiday, Susan Todenhoff, Sheri Barbour, Arpi Anderson, Suzanne Teng, and others
- Awaken & Celebrate your Sacred Voice to Come Home to your Authentic Self by the Brothers Koren – 7 weeks
Handy Links
- MusicSmith Flutes Info
- Store| Native American style wood flutes for sale
- Playing tips, flute care, troubleshooting
- Flute Music | Scales | Embellishments | Lessons
- Musical Sound Bath Tune Up
- Music lesson details and registration
- Contact us anytime.
