Tracy Gray Yoga

This week we are continuing to work with back strength and the bladder meridian. ⠀
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This variation of headstand is much stronger than full headstand because of the leverage of the legs, requiring much more back strength, so I'll be showing you ways to increase back strength and the easier variation of this posture where you bend your knees to your chest to shorten the lever length.⠀
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If you are after a gentle class with no inversions, the join me for Mindful Chi Flow on Monday evenings. I'd love to see you!

MONDAY
• 5.45pm Yoga for Vitality - the studio (FULL)
• 7.30pm Mindful Chi Flow - the studio (3 spaces)

TUESDAY
• 5.45pm Yoga for Vitality - the studio (FULL)
• 7.30pm Yoga for Vitality - the studio (1 space)
⠀
THURSDAY
• 9.30am Yoga for Vitality - the studio (FULL)

SATURDAY
• 8am Yoga for Vitality - Geebung UC hall
(no bookings required in the hall)

See you there!
Tracy x

We'll be exploring shoulder stand (and easier variations) in class this week. This posture requires significant flexibility in the back of the neck, and strength in the spine and core. It is not recommended with osteoporosis/osteopenia, glaucoma, during menstruation or if it just doesn't feel right for you, so it is not for everyone. But if you are comfortable in this position then it can be very calming.

Come and explore with me in class this week. No bookings for Saturdays in the hall, or message me if you want to join a studio class.

MONDAY
• 5.45pm Yoga for Vitality - the studio (2 spaces)
• 7.30pm Mindful Chi Flow - the studio (3 spaces)

TUESDAY
• 5.45pm Yoga for Vitality - the studio (FULL)
• 7.30pm Yoga for Vitality - the studio (1 space)
⠀
THURSDAY
• 9.30am Yoga for Vitality - the studio (FULL)

SATURDAY
• 8am Yoga for Vitality - Geebung UC hall

Tracy x

It's winter and a waning crescent of the moon this week with new moon this Sunday so it's a perfect time to slow down and go within.

This seated forward bend (paschimottanasana) lengthens the whole back line of the body which is our bladder meridian line. With tight hamstrings it is important to bend the knees to avoid straining the back.

Join me on the mat this week and we focus on interoception and introspection!
No bookings required for Saturday in the hall. Message me if you'd like to join a studio class.

MONDAY - classes cancelled

TUESDAY - classes cancelled

THURSDAY
• 9.30am Yoga for Vitality - the studio (FULL)

SATURDAY
• 8am Yoga for Vitality - Geebung UC hall
(no bookings required in the hall)

See you on the mat.
Tracy x

I love this variation of shoulder stand against the wall because you can vary how high you want to roll up, or you can make it a dynamic movement and continue to roll up and down. It's a great way to feel into your spine and even give yourself a self massage!

Join me in class this week as we bring more awareness to the spine and our back body and bladder meridian line.

Message me if you'd like to join a studio class, or join rock up to Saturday morning in the hall. No bookings required for Saturdays in the hall.

MONDAY
• 5.45pm Yoga for Vitality - the studio (FULL)
• 7.30pm Mindful Chi Flow - the studio (3 spaces)

TUESDAY
• 5.45pm Yoga for Vitality - the studio (FULL)
• 7.30pm Yoga for Vitality - the studio (2 spaces)
⠀
THURSDAY
• 9.30am Yoga for Vitality - the studio (FULL)

SATURDAY
• 8am Yoga for Vitality - Geebung UC hall
(no bookings required in the hall)

Tracy x

Join me on the mat this week for more strengthening of the back body. This one leg supported bridge posture works the body asymmetrically, strengthening one side at a time.

The goal with this one is the keep the pelvis as level as possible. If lifting your leg straight up is too strong start by lifting just your heel and then maybe your whole foot but keep the knee bent. If that feels ok then you might like to try to straighten the leg as in this image.

The most important thing is to listen to your own body and only go as far as your body is safe to go.

And if you prefer a much easier practice, then join us for Mindful Chi Flow on Monday nights. No push-ups, no up dogs or down dogs. Just a moving meditation. Message me if you'd like to jump in to Mindful Chi Flow.

MONDAY
• 5.45pm Yoga for Vitality - the studio (FULL)
• 7.30pm Mindful Chi Flow - the studio (3 spaces)

TUESDAY
• 5.45pm Yoga for Vitality - the studio (FULL)
• 7.30pm Yoga for Vitality - the studio (2 spaces)

THURSDAY
• 9.30am Yoga for Vitality - the studio (FULL)

SATURDAY
• 8am Yoga for Vitality - Geebung UC hall
(no bookings required in the hall)

See you on the mat.
Tracy x

Welcome to TERM 3 !

Let me help you to bring more BALANCE into your life with the therapeutic practice of yoga. This term we will be exploring the water element in TCM and the bladder and kidney meridians. The bladder meridian travels down the back of the body, so we'll be working at strengthening our back body over the next few weeks.

If you are wanting to bring more freedom of movement to your body and more relaxation to your mind then why not try my Mindful Chi Flow class on Monday nights? There's just a few spaces remaining.

No bookings required for Saturday mornings in the the hall.

MONDAY
• 5.45pm Yoga for Vitality - the studio (FULL)
• 7.30pm Mindful Chi Flow - the studio (3 spaces)

TUESDAY
• 5.45pm Yoga for Vitality - the studio (FULL)
• 7.30pm Yoga for Vitality - the studio (1 space)

THURSDAY
• 9.30am Yoga for Vitality - the studio (FULL)

SATURDAY
• 8am Yoga for Vitality - Geebung UC hall

See you on the mat.
Tracy x

Winter ❄️ It's a time to go inwards and this variation of (turtle pose) helps to do just that. With new moon this Saturday we'll be taking some time for soothing postures and self reflection.

All classes are back to normal this week and I'd love you to join me in the studio or in the hall on Saturday. Message me if you'd like to jump into a studio class this week, or just turn up to the hall on Saturday. I'd love to see you!

MONDAY
• 5.45pm Yoga for Vitality - the studio (2 spaces)
• 7.30pm Mindful Chi Flow - the studio (3 spaces)

TUESDAY
• 5.45pm Yoga for Vitality - the studio (2 spaces)
• 7.30pm Yoga for Vitality - the studio (1 space)
⠀
THURSDAY
• 9.30am Yoga for Vitality - the studio (FULL)

SATURDAY
• 8am Yoga for Vitality - Geebung UC hall

Tracy x

I'm back and so is yoga! Reserve your place for term 3 now. Click here for all the details: https://mailchi.mp/56a17e82441b/yoga-is-back-and-book-for-term-3

I'm back from my travels this Wednesday and am really looking forward to getting back on the mat with you all.

You can join me in the studio this Thursday (message me to book in) or in the Geebung Uniting Church hall on Saturday. No bookings required for Saturdays in the hall.

See you really soon!

MONDAY and TUESDAY no classes

THURSDAY
• 9.30am Yoga for Vitality - the studio (2 spaces)

SATURDAY
• 8am Yoga for Vitality - Geebung UC hall

Tracy x

There's only 1 chance to catch me on the mat this week as I finish up teaching for the Yoga Therapy Institute's Graduate Certificate in Yoga Therapy today and then jet off to Bhutan on Thursday.

If you'd like to join us in the studio for either class this TUESDAY, then message me.

TUESDAY
• 5.45pm Yoga for Vitality - the studio (FULL)
• 7.30pm Yoga for Vitality - the studio (FULL)

(All classes resume from Thursday 28th June)

See you soon.
Tracy x

When life gets busy a yoga practice can help keep us centred and stable and don't I know it these past few weeks!

You can join me on the mat Monday and Tuesday this week because I'll be teaching a 5 day Yoga Therapy training module for the Yoga Therapy Institute from this Thursday.

Let me know if you want to jump into a class in the studio on Monday or Tuesday:

MONDAY
• 5.45pm Yoga for Vitality - the studio (FULL)
•7.30pm Mindful Chi Flow - the studio (1 space)

TUESDAY
• 5.45pm Yoga for Vitality - the studio (2 spaces)
• 7.30pm Yoga for Vitality - the studio (2 spaces)

THURSDAY - no class

SATURDAY - no class

See you soon.
Tracy x

Please take note of the following "no class" dates in May and June. Click on the link for more info - https://mailchi.mp/f14f175162bc/upcoming-no-class-dates

It's a new week and first quarter of the moon this Wednesday so join me on the mat to mindfully move and breathe as we find some spaciousness in the mind.

There's a few spaces in the studio this week, so message me if you'd like to join a studio class, or just turn up at the Geebung Uniting Church hall on Saturdays.

This week's classes:

MONDAY
• 5.45pm Yoga for Vitality - the studio (1 space)
• 7.30pm Mindful Chi Flow - the studio (2 spaces)

TUESDAY
• 5.45pm Yoga for Vitality - the studio (2 spaces)
• 7.30pm Yoga for Vitality - the studio (2 spaces)
⠀
THURSDAY
• 9.30am Yoga for Vitality - the studio (FULL)

SATURDAY
• 8am Yoga for Vitality - Geebung UC hall

Tracy x

Have you ever noticed that as the moon wanes, often our energy does too? When we've been overdoing things, "less can be more".

We'll be enjoying this delicious stretch across our chest and lung meridian in class this week as we surrender over the bolster and focus on slow deep breaths to improve lung capacity.

Today is a public holiday so I'm doing less 😄 but join me on the mat from tomorrow night for some slow mindful yoga goodness.

No booking required for Saturday in the hall, or message me to join a studio class.

MONDAY - no classes

TUESDAY
• 5.45pm Yoga for Vitality - the studio (1 space)
• 7.30pm Yoga for Vitality - the studio (1 space)
⠀
THURSDAY
• 9.30am Yoga for Vitality - the studio (FULL)

SATURDAY
• 8am Yoga for Vitality - Geebung UC hall

Tracy x

This is one of my favourite stretches to open up the chest and front of the shoulder to stimulate the lung meridian, with the added bonus of opening the front of the hip too.

I'd love to see you on the mat this week. Remember you can jump into a studio class if there is space (just message me first to confirm) or just turn up at the Geebung Uniting Church hall on Saturdays.

MONDAY
• 5.45pm Yoga for Vitality - the studio (2 spaces)
• 7.30pm Mindful Chi Flow - the studio (2 spaces)

TUESDAY
• 5.45pm Yoga for Vitality - the studio (2 spaces)
• 7.30pm Yoga for Vitality - the studio (FULL)
⠀
THURSDAY
• 9.30am Yoga for Vitality - the studio (1 space)

SATURDAY
• 8am Yoga for Vitality - Geebung UC hall

Tracy x

Term 2 starts this week and there's just a few spaces remaining + how to improve your gut health to improve your body and mind.
Please read my latest installment because these things take me hours to write and I'd like to know someone is reading them! :D
Get all the info here: https://mailchi.mp/dbf173e6b359/term-2-starts-now

We are back with all classes this week, giving you a chance to catch up on missed classes from last term or jump into term 2 a week early.

It's new moon tomorrow so we'll be taking things more gently this week, learning to surrender and to observe with curiosity.

No bookings required for Saturdays in the hall or message me if you'd like to jump into a studio class.

MONDAY
• 5.45pm Yoga for Vitality - the studio (2 spaces)
• 7.30pm Mindful Chi Flow - the studio (4 spaces)

TUESDAY
• 5.45pm Yoga for Vitality - the studio (1 space)
• 7.30pm Yoga for Vitality - the studio (1 space)
⠀
THURSDAY
• 9.30am Yoga for Vitality - the studio (2 spaces)

SATURDAY
• 8am Yoga for Vitality - Geebung UC hall

Tracy x

Happy Easter Monday!

We've made it to the end of term. I'll be taking a bit of downtime from teaching this week, but I'll be back on the mat with you this THURSDAY in the studio and SATURDAY in the hall at Geebung.

Next week is catch up week in the studio or you can get a head start on term 2. Very limited places remaining in the studio for term 2.

MONDAY & TUESDAY no classes.

THURSDAY
- 9:30am Yoga for Vitality - the Studio (2 spaces)

SATURDAY
• 8am Yoga for Vitality - Geebung UC hall

Tracy x

It's the last week of term and full moon today. 🌕

We are continuing to work with our stomach meridian line this week with ustrasana or camel pose.

Lift those humps to the sky ladies! 😂 Seriously though, you do lift up the heart towards the sky rather than sinking your weight into your feet. If you can't reach your feet you can tuck under your toes and possibly reach your heels, otherwise just reach your hands back to your buttocks and work at lifting and spreading the heart space.

Easter Saturday will be in the Studio, so bookings are essential.

See you on the mat:

MONDAY
• 5.45pm Yoga for Vitality - the studio (1 space)
• 7.30pm Mindful Chi Flow - the studio (3 spaces) AND online

TUESDAY
• 5.45pm Yoga for Vitality - the studio (1 space)
• 7.30pm Yoga for Vitality - the studio (3 spaces)
⠀
THURSDAY
• 9.30am Yoga for Vitality - the studio (1 space)

SATURDAY
• 8am Yoga for Vitality - the studio (bookings essential)

Tracy x

Easter class changes & Term 2 bookings NOW OPEN - https://mailchi.mp/e768db1a2c5d/term-2-bookings-open

This week's posture is a combination of the last couple of weeks: eka pada bhekasana and eka pada dhanurasana.

It's a great stretch for the front of the body and the shoulders, especially on the bhekasana (frog) side - my left side in this image.

Join me this week to explore this position and other variations to lengthen the stomach meridian line.

No bookings required for Saturdays in the hall or message me if you'd like to jump into a studio class.

MONDAY
• 5.45pm Yoga for Vitality - the studio (2 spaces)
• 7.30pm Mindful Chi Flow - the studio (4 spaces)

TUESDAY
• 5.45pm Yoga for Vitality - the studio (1 space)
• 7.30pm Yoga for Vitality - the studio (FULL)
⠀
THURSDAY
• 9.30am Yoga for Vitality - the studio (FULL)

SATURDAY
• 8am Yoga for Vitality - Geebung UC hall

Tracy x

We are working at lengthening our stomach meridian line again this week and dhanurasana is a great posture to lengthen the whole front of the body.

If you can't reach your feet just reach back towards them while pushing your heels to the sky.

If you can reach your ankles, push your feet back into your hands (as if you are trying to straighten them) while reaching them to the sky. Lift the heart and spread the collar bones.

A few places in the studio this week if you want to jump in - just message me. Or come along to the Geebung Uniting Church hall on Saturday (no booking required).

MONDAY
• 5.45pm Yoga for Vitality - the studio (1 space)
• 7.30pm Mindful Chi Flow - the studio (4 spaces)

TUESDAY
• 5.45pm Yoga for Vitality - the studio (2 spaces)
• 7.30pm Yoga for Vitality - the studio (FULL)
⠀
THURSDAY
• 9.30am Yoga for Vitality - the studio (4 spaces)

SATURDAY
• 8am Yoga for Vitality - Geebung UC hall

Tracy x

Don't you love a good quad stretch? This stretch lengthens the stomach meridian which travels down the front of your body. Here in the sub tropics of the southern hemisphere we are in Earth Element season (late summer) with its associated meridians stomach and spleen.

This is a time to slow down after the full "yang" of summer, to nourish and simply observe. And we are approaching new moon this Sunday, so give yourself permission to slow down and go inwards this week.

Message me if you'd like to join a studio class, or simply come along on Saturday in the Geebung Uniting Church hall. No bookings required for Saturdays in the hall.

This week's classes and availability:
MONDAY
• 5.45pm Yoga for Vitality - the studio (FULL)
• 7.30pm Mindful Chi Flow - the studio (2 spaces)

TUESDAY
• 5.45pm Yoga for Vitality - the studio (2 spaces)
• 7.30pm Yoga for Vitality - the studio (FULL)
⠀
THURSDAY
• 9.30am Yoga for Vitality - the studio (FULL)

SATURDAY
• 8am Yoga for Vitality - Geebung UC hall

Tracy x

Can you hold this position and still breathe comfortably into your belly? You should be able to.

This week we'll be exploring the "front firm, sides soft" idea, a phrase coined by one of my favourite teachers Simon Borg-Olivier

The "front firm, sides soft" technique enables you to create stability through the spine, especially the lumbar spine while being able to breathe diaphragmatically to keep the nervous system calm.

When I first learned this it truly transformed my practice and made some more challenging postures much easier.

I'm looking forward to sharing this with you in class. Join me on the mat in the studio (bookings required) or at the Geebung Uniting Church hall on Saturday mornings (no bookings required).

MONDAY
• 5.45pm Yoga for Vitality - the studio (1 space)
• 7.30pm Mindful Chi Flow - the studio (2 spaces) AND online

TUESDAY
• 5.45pm Yoga for Vitality - the studio (FULL)
• 7.30pm Yoga for Vitality - the studio (2 spaces)
⠀
THURSDAY
• 9.30am Yoga for Vitality - the studio (FULL)

SATURDAY
• 8am Yoga for Vitality - Geebung UC hall

Tracy x

With full moon this Saturday we are focusing on strengthening this week, especially the shoulders and the core.

Dolphin pose is a useful variation for down dog if you have wrist issues, but it is also a great shoulder stretch.

If you have shoulder injuries and can't load bear through the shoulders then you might like to try my Mindful Chi Flow class instead. There are no down-dogs or load bearing through the arms in this class. Get in touch if you would like to know more about Mindful Chi Flow.

I'd love for you to join me in class this week. Bookings required for the studio, but no bookings required for Saturday mornings at the hall.

MONDAY
• 5.45pm Yoga for Vitality - the studio (3 spaces)
• 7.30pm Mindful Chi Flow - the studio (2 spaces)

TUESDAY
• 5.45pm Yoga for Vitality - the studio (FULL)
• 7.30pm Yoga for Vitality - the studio (1 space)
⠀
THURSDAY
• 9.30am Yoga for Vitality - the studio (FULL)

SATURDAY
• 8am Yoga for Vitality - Geebung UC hall

Tracy x

Eka pada bakasana builds on the shoulder and core strengthening we've been doing these last few weeks in class. It requires strength and engagement in the shoulders and arms, the front (abs) and the back.

If it's a posture that you are working towards then I have a youtube video on how to do it here: https://buff.ly/48ru0vR

To be honest, I rarely do this posture these days. My focus is more on maintaining functional movement and a healthy body rather than the fancy athletic stuff, though it is fun to try every now and then on days I am feeling strong.

Join me on the mat this week, not to do eka pada bakasana (unless you really want to), but to work on our strength, flexibility and functional movement.

No bookings required for Saturdays in the hall, or message me to jump into a studio class.

MONDAY
• 5.45pm Yoga for Vitality - the studio (3 spaces)
• 7.30pm Mindful Chi Flow - the studio (2 spaces)

TUESDAY
• 5.45pm Yoga for Vitality - the studio (FULL)
• 7.30pm Yoga for Vitality - the studio (FULL)
⠀
THURSDAY
• 9.30am Yoga for Vitality - the studio (FULL)

SATURDAY
• 8am Yoga for Vitality - Geebung UC hall

Tracy x