Mandy Sergent Glitzer

New Classes Coming! -

Mandy was on Central PA Live today, talking about yoga for scoliosis. Watch the segment here: https://www.wearecentralpa.com//wellness-in-mot/1373190380

FREE Meditation and Mindfulness Challenge, UNLIMITED Year Long Pass on sale now, Many workshops filling FAST

Neutral spine, neutral spine, neutral spine! This is what Mandy's Friday morning Yoga for Back Care class is all about. https://www.npr.org//lost-art-of-bending-over-how-other-cu

More flexible class passes and expanded youth yoga options -

Studio Etiquette and Upcoming Events. -

#weyogaforscoliosis Backbends. I hate them. And yet I recognize they are good for me so I do them anyway. This is an extremely modified camel pose (ustrasana). I realize this doesn’t LOOK like much of a backbend, but it FEELS like one to me! ... I’m pulling down on the ropes to help my spine length upwards. By suctioning my frontal hip bones and low ribs to the wall, it aides in proprioception (aka it helps me know where I am in space) and helps me absorb my curve. Trust me, I’m working hard here even though it doesn’t look like it!

#weyogaforscoliosis This one is a classic for scoliosis!! Side laying over a bolster or rolled up blanket. In this pose, we are simply using the bolster/blanket to move the curve towards the midline. ... Here is the most important part to remember: the arm on the THORACIC CONCAVITY side and the leg on the LUMBAR CONCAVITY side stretch. This means that if you have a C curve (like me), the arm and leg on the same side stretch. If you have an S curve it will be the opposite arm and leg stretching. When you roll from one side to the other, you do NOT switch which arm/leg is stretching. My teacher, Alison West, reminds us to act like the Statue of Liberty. She always has the same arm lifted . If you have an S curve, start with your lumbar curve on the bolster/blanket roll. Then switch sides, placing the bolster/blanket under your thoracic curve. For a C curve, use the bolster/blanket under your curve. Then, for the second side, simply blanket/bolster out of the way (I’m using it to support my leg here), and allow gravity to flatten the curve towards the floor.

New class starts today! -

More workshops added! -

June is Scoliosis Awareness month and some folks are participating in a #weyogaforscoliosis challenge on Facebook and Instagram. I'm late to hearing about it, but decided to join in for the last few days. I took these photos of my home practice to show some examples of how yoga is modified based on our curves. I have a left thoracolumbar curve, so these poses would look different for a different curve pattern. It's important to remember that:... Scoliosis is three dimensional. 1- There is a lateral (sideways) shift of the spine. 2 - When the spine shifts sideways it also rotates. The front of the spine rotates towards the curve (most often). 3 - The vertebrae (and ribs if in the thoracic spine) are more spread on the curve side and more compressed on the concave side. All three aspects need to be addressed to bring the spine back to balance. Scoliosis affects the whole body. Scoliosis affects the head, shoulders, pelvis, knees, feet, central nervous system....the whole entire body. I'm using Sling Downward Dog as my base pose... Top left: I know that the left side of my pelvis shifts further forward than the right side. For someone with a pronounced lumbar/thoracolumbar curve its common that the pelvis on that same side shifts forward. Remember, scoliosis doesn't just affect the spine; it affects the whole body! Top right: Basic sling downward dog. The sling provides traction as I lengthen my arms and head forward. This is all about finding LENGTH! Just picture a garden hose with twists and turns in it. What happens when you pull on both ends? It straightens out! Same idea here. Bottom left: I've walked my hands towards the left to help knit my thoracolumbar curve, while opening the concavity. It is cut off in the photo, but I also have my hand higher on the concave side and lower on the curve side to aide in derotation. Bottom right: From this lengthened position, I'm adding in a twist, taking the curve side arm underneath, again to derotate the spine. If you want to learn more, feel free to follow me over the next few days by searching #weyogaforscoliosis in Facebook and Instagram.

Schedule changes beginning in September! -

I’m not going to lie, I’ve been having a really hard time getting my yoga practice in since the weather got nice. I’m still doing lots of great things- outdoor exercise, bodywork, etc. But my yoga practice has been lacking big time! And my back is starting to feel it.

Playground variation of rope chair. Come over to Wellness in Motion Studio and join me for Scoliosis/Back Care Yoga.

SHARE far and wide!!! June is Scoliosis Awareness month. Early diagnosis leads to the best prognosis! Please share with family and friends so they can learn the early signs of scoliosis and check their children. More information at www.SHIFTscoliosis.org

Summer Updates -

Studio Updates -

The main reason I’m happy to have found yoga for back care...this guy right here! He’s 3.5, refuses to nap, but randomly falls asleep every day in some strange location. And carrying his dead weight around does not cause pain!

New study shows that smartphone usage is bad for your spine. Yoga can help. https://www.yogauonline.com//new-study-links-smartphone-us

New Time for Mat Pilates -

More new classes! -

One of my favorite poses to keep my back happy!

New Class Time: Monday Night All Levels Vinyasa Yoga 7:30pm

New classes coming with an expanded schedule!!

Anyone who has experienced the magic of neck traction with slings at Yoga Union will be excited to try this. One can access the same benefits at home by simply ...using a strap. . Sit tall, however it’s comfortable for youon blankets, blocks, or in a chair. The spine should be long and neutral. Place a strap around the base of the skull. Straighten the arms, pulling the strap in an upward diagonal. The feeling should be one of lifting and lengthening the head and neck, rather than pulling it forward. Once you’ve found the action, stay for 5-10 breaths. Repeat if desired. . For many, the muscles around the base of the skull are chronically tight. Neck traction is an excellent way to give them relief and rejuvenation, and welcome the new year. . What do you think? Let us know how it goes, and have a very happy new year! #GroundAndRenewWithYU #happyholidays See more

Only 2 spaces remain for my next Yoga for Scoliosis series.

We're expanding our class schedule for 2018 and want your feedback. Act fast to join this year's Yoga Teacher Training. And buy your UNLIMITED year long pass now.

New Yoga for Scoliosis group class series beginning January 10th, 10:30am. Class will be limited to 6 people, so register quickly.

Traveling this holiday season? Be sure to take care of your back!

Savasana when it’s 19 degrees out.

Act now to save on Teacher Training and 2018 Class Cards

My oldest kiddo has basically been sick to varying degrees for 6 weeks now. We were out of town for Thanksgiving. I’m totally in vaca mode. The couch and a good book are calling my name. I really didn’t want to practice yoga today. But it’s been 3 days since my last good practice and my back notices the lack of care. So I promised myself a reward of a few restorative poses at the end. And practicing in pjs. #yogaforscoliosis #scoliosisyoga #scoliosis #happyvalleyyoga #statecollegeyoga #yogaforbackcare

Cute kid in the foreground. Relatively neutral spine in the background. #yogaforscoliosis #scoliosisyoga #absorbyourcurve

Finding some length mid stroll.

Great video by Deborah Wolk, one of the teachers I've studied with in NYC.

Get your WIM swag and your 2018 UNLIMITED class card. Plus, snag one of the last few spaces for Drum and Chant and our annual Yoga and Yarn Retreat.

Danger of yoga with kids near- little man practically tackled me. He came running full force and smashed into my leg. When I said careful baby! he replied I’m just trying to love you!

I’m not sure how I’ll survive winter when I’m already removing this many layers to do yoga. What are your best tips for staying warm in the winter?

Yoga, Halloween style.

#progress #yogaforscoliosis

Join our teacher trainees for free yoga classes in November.

Written by one of my teachers, Elise Browning Miller...

People always ask me if there is a point where the student is too old/the curve is too severe for yoga for scoliosis to be helpful. Of course I can’t give medical advice. But in my opinion, both age and Cobb angle are meaningless when it come to this yoga. My own curve is 63 degrees and I’m living pain free, while I’ve seen plenty of folks with 10 or 20 degree curves that experience a lot of pain. Likewise with age. There are so many factors to consider- the person’s overall... health, level of activity, willingness to commit to a daily yoga practice, their attitude, etc. I received this email from a 73 year old scoliosis yoga student this morning: "Hi Mandy, I loved your course. And I’m happy to report that all of what I remember to do from your class is keeping my tension patterns relieved and spine pain-free! My spine is stronger and better posture is maintained without getting so tired and tense! I traveled last weekend 3 hours in the car, then slept on not ideal bed for 2 nights and walked for hours and sat on hard chairs for hours! Amazing, I could enjoy myself through the long days and social late nights and keep a thread of awareness on my spine! and of course applied the back-care floor and wall exercises each morning. That was a great test for me to realize how much the knowledge of my unique spine patterns can be managed!"

Hot coffee and a blankie on a cold, dreary day. It's very hard to motivate for my practice today, but off I go!

I finished a 5 week Yoga for Scoliosis group class series last night. Here's just a few of the things students had to say: "Week by week I had a better understanding of my unique spine. I gained confidence, moving through the postures in class and practicing them at home. I felt the change and am now free of the pain, tension and patterns I have created." ~ Jennifer T. "I found this scoliosis yoga series very helpful. I found that in 5 weeks, I noticed a decrease in back pain..., which was wonderful. I find it is easier to stand straighter, which was difficult for me before and something I had to think about and work at doing. It was so helpful to have this small class because Mandy was able to give us individual attention and she made sure that we did the poses in the correct way so it was most beneficial to correct our specific curves." "This class brought the joy back to yoga for me. I was sad and frustrated when my old yoga practice no longer seemed to feel good, but now I have the knowledge to understand why and I'm able to adjust my practice so that it works for my body." ~ Kim H. I am so grateful for this journey - to have experience my own profound healing of back pain, and to now be able to share that with others.

A little restorative inversion to end my practice today.

Starting Dr. Loren Fishman's Yoga for Osteoporosis course today.

Yoga with kids.

"Want to see my yoga mommy?" Our kiddos are always watching. Teach them the imports of self-care.

Added another pose back into what I can safely do, pain free, again today. I'm so grateful that my teacher didn't let my pain scare her away. That she stuck with me for this healing journey.

Just me and a storm trooper doing yoga today. #lifewithkids

New Parent/Preschooler Yoga Class beginning October 5th. Plus, applications for 2018 Yoga Teacher Training are being accepted now.

That right there is a happy back. This simple position used to be enough to make my back spasm.

The "more work" video that corresponds to my previous post.... Video taping my practice is such great feedback. I often find that I'm doing something other than what I think I'm doing!

Working on variations of side plank/side bending today. One that allows me to move with gravity (this video) and the other that involves more work (see post before).

I can't stand being cold while practicing yoga. It's way too early in the year to be dragging out my giant slippers!

Keeping up with my daily yoga practice usually means managing a fair amount of kid chaos. It isn't serene or clutter free. But honestly I don't mind. I think it's good for my boys to see me doing yoga. To see me taking care of myself.

We've updated our Special Events to include a Meditation and Breathing Series, Drum and Chant with Jim Donovan, and our annual Yoga and Yarn Retreat.

Glad to be both a Yoga Teacher and a Yoga Therapist.

Backbends are not my friend. But, I'm finding ways to do them with support which allows me to stay pain free. (As always, ignore the kid toys! Such is my life.)

Registration is now open for our 2018 Yoga Teacher Training, and Mandy's group Scoliosis Yoga class. Plus, we've added new workshops.

I've had the pleasure of working with Deborah Wok during a few of my many trips to NYC this past year. If you are local to Central PA and want to learn to apply these principles in your own body, get in touch with me. https://www.yogauonline.com//working-therapeutic-yoga-for-

Did you know that professional pitchers end up with curved arm bones from the forces placed on their bones, muscles and ligaments during the repetitive motion of throwing the baseballs? Very cool stuff. How you use your body shapes your body.

More yoga, less pain, less pain meds, less fatigue and improved physical functioning. All good things. http://www.sandiegouniontribune.com//sd-me-yoga-pain-20170

Another yoga for backcare/scoliosis training checked off the list! (Now I just have a pile of case studies looming.) I had such an amazing couple of days at Kripalu. Reconnected with friends from different walks of life, (which was super fun since I didn't expect to see anybody I knew), amazing food, time in the sauna, great weather, and (I can't say this often enough) SO MUCH APPRECIATION FOR A PAIN FREE BODY! I'm so grateful for the atmosphere that Elise and her assistants ...created, and their gracious sharing of their knowledge. Grateful for the students who allowed me to practice new skills on their bodies. I used my car time wisely, listening to podcasts and audiobooks which has resulted in me falling in love with Katy Bowman (thanks to a fellow yoga teacher for suggesting her). My new goals: move more, exercise less; walk barefoot even more than I do now; and tackle the monkey bars. In photo from left to right: Me, Elise Browning Miller, Nancy DL Heraty (coauthor of Elise's newest book), and Susan Elena Esquivel (program assistant and Iyengar instructor).