Tonja Renee Hall, Yoga Trainer

Yoga is Hard Core!!

noreply@blogger.com (Unknown) — Thu, 15 Sep 2011 20:00:00 +0000

Yoga is Hard Core!

Most people associate yoga with flexibility and mental relaxation training, but rarely make the connection that Yoga Asana (poses) are great abdominal strength training too!

If you need a break from “crunches”, take a little journey with me as I explore two powerful “hard core” poses from the yoga asana sequence.

Plank Pose and Dolphin Plank are two very powerful strengtheners for both the abdominal core and hip flexors. Plank has the added benefit of strengthening the chest, arms, back and triceps, which traditional sit up don’t do. Keeping your torso strong will help prevent a sore back, and helps you move your limbs with more grace and awareness away from the spinal medium.

The strength training from Plank will also help for more challenging yoga poses like Head and Handstand for the advanced practitioner, and if you are an athlete, a strong core translates in to explosive power and injury prevention and quicker recovery.

Let’s Do This

Plank:

To begin, find Down Dog on your mat, and make sure your fingers are spread wide and you have a strong connection between the floor and the power moving up your arms, lifting the shoulder blades up your back.

Plank is, moving the shoulders forward from Down Dog, so your shoulders and elbows are in a direct line above your wrists, and your body is straight out behind you like a board.

To prevent “sagging” in the hips, tighten your kneecaps, activate your inner thighs and push “away” from the floor with your feet and hands. Your hips should be about level to shoulders.

Since the breath (prana) in yoga is so very important, as you hold this pose for 5-10 breath cycles, fill out your rib cage with new oxygen like a balloon. This newly oxygenated blood with give you energy and focus to hold the pose, and train you to breath deeply while under stress.

Dolphin Plank:

Dolphin Plank is similar to Plank with your forearms on the floor instead of hands. This is great if you have wrist issues or shoulder injury.

Start on hands and knees, in Cat/Cow, and lay your forearms on the floor, palms facing down, fingers wide, and elbows and wrists as wide as your shoulders. From there push back off the floor to either a Down Dog Dolphin or walk your feet back behind you so you are straight like a board, same as Plank.

For more intensity in both poses, join feet together and lift one foot at a time off the floor and hold up for the 5-breath cycle. Then switch. To strengthen Glute Medias, lift the foot, keep the toes pointing down, and open the leg out an inch or two. SLOWLY!!

To modify, set knees on floor and press belly button actively up toward spine so you won’t sag in belly.

As always, all Yoga Asana and other similar movement disciplines are best under the guidance of a certified instructor or coach.

You should come to one of my SAC classes, and I’ll show you this and a whole lot more!

Monday/Wed. from 6-7pm

You can always email me through my website, if you have more questions about yoga and wellness.

www.tonjareneehall.com

Thank you!!

Tonja Hall

PS…. incase you didn’t know, Tonja is one of the senior yoga instructors at Seattle Athletic Club, conducts classes for the Seattle Sounders, FC and has conducted classes for the Seattle Seahawks, Rat City Roller Girls, and members of the Luna Cycling Teams. She is also a Lululemon Ambassador, and has taught yoga internationally in Thailand, Vietnam and Croatia. She is looking forward to her up coming trip to Oaxaca, Mex. to teach and practice her Spanish skills. She is a certified Thai Yoga practitioner and mixes a wonderful blend of Thai Yoga and passive yoga stretching for a total body feel good tune up, in her private practice. She is ever grateful for the lessons her students teach her ,

Utkatasana --Chair Pose

noreply@blogger.com (Unknown) — Tue, 12 Jul 2011 21:32:00 +0000

Yoga Fans,

Welcome to summer, and in the Pacific Northwest, it is finally here! Let's all rush outside in one big herd, shall we? Not so fast, not, at least til you strengthen your ankles!

Ok, what?

The ankle joint is one of the most used joints in the body, and the strength of it is crucial to the health of your back , knees and hips. If your ankles are weak, you are more prone to injury, and you definitely don't want to sustain twisted ankles in your summer soccer game, or big Alpine hike.

Break it down: Chair Pose

Utkatasana or Chair Pose is one of the most basic, and frankly overlooked poses in the Ashtanga Yoga sequence, but is an amazing platform to build strong quads and ankles. It also strengthens the muscles over your shins, and calves.

To start, stand at the top of your mat in Mountain Pose (Tadasana) with your feet and legs joined up as one. As you sit down in "Chair Pose" first engage your core, as you swing your arms up and open the chest. Widen your shoulder blades and collarbones, softly bend your elbows to keep plenty of space open in your front body. As you slide your seat back to "sit" in Chair Pose, squeeze inner thighs and calves firmly together as the shin bones rise in line over the feet. I like to say, "sit down, like the bus took off, with your booty back, and your chest rising , arms reaching out for something to grab onto".

Core engagement is crucial to keep your low back in alignment, and as you push your feet down into the floor, you'll feel the strength of the pose rising up your legs.

Hold for 10 breaths, then twist to each side with oppisite elbow to knee, and hold for 10 seconds.

For a counterpose, step your feet as wide as the mat, for a full "easy" forward bend. Cross the elbows and gently sway from side to side.

Have a great summer!!!!

PS. How bout that tasty organic garden bounty, so much to choose from in Fruit and Veg land. , and I hope a pile of it is landing on your plates daily!!! Cheers!

your brain on YOGA

noreply@blogger.com (Unknown) — Mon, 06 Jun 2011 21:50:00 +0000

Your Brain---Your Brain on yoga!!!

This wonderful CNN article highlights a new field of study called, "Contemplative Neuroscience" or the science of Meditation. Scientists have now proven that meditation transforms the circuts or pathways to the brain to increase functionality, focus, empathy and happiness. Changes in limbic system, which controls the endocrine and autonomic nervous systems AND the left side anterior region , responsible for generating positive emotions.

If you are a yoga dork like me and enjoy the "science" of yoga, this is a great article!!

http://religion.blogs.cnn.com/2010/10/26/can-meditation-change-your-brain

half moon pose, Ankle Strength/Core

noreply@blogger.com (Unknown) — Wed, 25 May 2011 13:56:00 +0000

Ardha Chandrasana/Half Moon Pose
What is one of the most common Spring sports injury? The ANKLE joint. Now that the sun is beginning to peak it’s head out more often, it’s time to amp up your Spring training and use yoga balance poses to strengthen ankles, calves, inner thighs and core. Spring sports like Soccer and hiking depend on the quick response, strength and flexibility of your ankle joint.

Half Moon pose is an important pose in the yoga sequence, because it teaches both the front/back (anterior/posterior) of the body to stabilize and balance, by in large because the core has to fire both front and back. This pose also requires mind, breath, body coordination and stretching of the side waist and chest.

Break it Down
Do at least 10 minutes of warm up before starting standing balance poses like Half Moon. Set a block down by the front of your mat to use as an extension of your hand if it doesn’t easily touch the floor.

Starting in Warrior II (Virahbdrasana II) with your right foot forward, and your knee bent in a direct line over your foot. Ease your right hand down to the block as help to propel you forward, so you can lift your left leg off the floor with the front body open. The point is to pretend there is an imaginary wall on either side of you, front and back, so move slowly enough you stay open like a star shape and feel your core and inner thighs engage. Try not to fling your body parts into an awkward shape, move slow, with your breath, and “feel” your way into the pose.

Start by holding the pose for 5 breaths and then come down slowly back into Warrior II. Over time, you won’t need the block, and you’ll develop the strength and finesse to lightly touch the floor with your balance hand.
The focus should be keeping your front and back body open, strengthening the standing leg and ankle and stretching the side waist and chest.

Half Moon Pose, Ankle Strength/Core

noreply@blogger.com (Unknown) — Sun, 15 May 2011 23:33:00 +0000

Ardha Chandrasana / Half Moon Pose

What is one of the most common Spring sports injury? The ANKLE joint. Now that the sun is beginning to peak it’s head out more often, it’s time to amp up your Spring training and use yoga balance poses to strengthen ankles, calves, inner thighs and core. Spring sports like Soccer and hiking depend on the quick response, strength and flexibility of your ankle joint.

Break it Down

Do at least 10 minutes of warm up before starting standing balance poses like Half Moon. Set a block down by the front of your mat to use as an extension of your hand if it doesn’t easily touch the floor.

The focus should be keeping your front and back body open, strengthening the standing leg and ankle and stretching the side waist and chest.

Good luck!

If you have any questions, feel free to email me on

www.tonjareneehall.com

Tonja Hall teaches yoga for intense athletes (like you!) and sports teams in the Seattle area. She also teaches internationally and locally at Seattle Athletic Club as one of their senior instructors. Please check out her SAC schedule on her website

www.tonjareneehall.com

half moon pose

noreply@blogger.com (Unknown) — Mon, 02 May 2011 23:18:00 +0000

Ardha Chandrasana / Half Moon Pose

Now that the sun is beginning to peak it’s head out more often, it’s time to amp up your Spring training and use yoga balance poses to strengthen ankles, calves, inner thighs and core. Spring sports like Soccer and hiking depend on the quick response, strength and flexibility of your ankle joint.

Break it Down

The focus should be keeping your front and back body open, strengthening the standing leg and ankle and stretching the side waist and chest.

Good luck!

If you have any questions, feel free to email me on

www.tonjareneehall.com

or FB Lionheart Yoga Training page

thank you!!

Pictures from my life in Thailand

noreply@blogger.com (Unknown) — Tue, 30 Mar 2010 20:29:00 +0000

The Cyclist and the Bangkok Cycling Challange

noreply@blogger.com (Unknown) — Tue, 30 Mar 2010 20:17:00 +0000

here's one of the funner stories from my travels as a touring Cyclist...enjoy!

">BKK Bilge Challenge

Let's just call today the Bangkok Addition of Survivor, Bangkok Cycling Challenge 2005.

Annie and friends, from the Cycling Hash (www.hashhouseharriersbangkok.com) decided it was time to school me on bike riding in BKK (Hereafter an acceptable abbreviation for Bangkok) and today was my first lesson. Basically you need to be insane which works really well for me, because I say a day without death defying adrenaline rush is a day not lived in Thailand!! After surviving being nearly crushed by taxis, busses, tuk-tuk, semi’s and lung collapsing pollution to the elevated walk/bike way 2 miles from my house we are off to a good start. Then it’s a series of on the bike, off the bike, heave it over my shoulder and huff up 3 flights of stairs every 30 feet for a mile. Urban cycle-cross.

Then it's the Bilge Challenge where we ride a cement catwalk over an open raw sewage pond for 2 miles, and if I don't puke or fall in I am golden, because no one will save me. Then through someone's overgrown back yard, under a fence, cross a freeway, opposite way down a one way street and finally make our dazed and confused way to the boat dock that will take us out of Bkk proper.

The colorful long boat pulls up and we angle our bikes in-between two wooden seats, enjoying the breezy 15-minute boat ride across the Chao Phraya River. I love it, 4 gringos (or “Farange” in Thai) clutching their thousand dollar mountain bikes on a Long boat in Thailand. Awesome!

We regain our cycling legs after the boat trip, then it's through the beautiful green countryside where we got "rad" on an over grown single track complete with snakes, lizards and feral dogs. The variety of green is such a cacophony that I stop, and open my eyes as wide as I can to take it all in.

The hardest part of the trip was the next 15 miles on the worst stretch of highway I've ever ridden. More trucks, taxis, semi's and tuk-tuks riding up our asses. There were sand traps, flooded road traps, and a tuk-tuk driver that slowed down to our 10 mile an hour pace, totally blocking traffic so he could practice his English. Meanwhile a symphony of semi horns was blaring. There were kids pouring juice on our heads as we passed the local bus. Thousands of motorbikes with whole families of 6 clinging off the back, feral children, ubiquitous 3rd world half dying dogs laying in the hiway as if they were safe as houses, push carts carrying everything from fruit to toilet plungers. The final straw, our cheerful but somewhat casual "guides" Annie and George who didn't really know the way but had a pretty good idea.

I was exhausted, when we finally end up on a Military base near the sea, miles from our intended destination. I soon forgot my fatigue because they had a lively restaurant for Thai families on a Sunday outing and I could smell fresh pad thai stir-frying in the woks.

We slid into our seats sweaty, road grimmey, ready to devour our beautiful Thai lunch. The place was filled with families and young military men. Then the oddest thing begins to happen. Every 10 minutes or so, a Samba beat would play over the speakers and a transvestite, or Lady Boy (“ka toy”) in a gaudy Thai version of Carnival costume would parade out, do a few hip twirls, then wave at a friend and trot over to them while the families carried on as if nothing unusual in the least was happening. We all looked around to see if we were hallucinating. It was utterly surreal especially at 1:00 in the afternoon on a MILITARY BASE!!

I love the strangeness of Thailand and the absolute tolerance of paradox.

We then made our way back to the boat via chicken bus, where they pack hundred’s of people on hanging off the sides and us and our bikes. It was hilarious!

I survived fixing a flat in the grime soaked, and cockroach infested street of the local market, transvestites, 50 miles of pollution, sunstroke, dehydration, jungle and finally putting my bike on the subway home (I did the last 8 miles thru the streets of BKK by myself without GPS locator) My reward was pulling up to the straw shanty shack of a beer stand near my house, impressing the Thai homies by skidding to a halt, and slugging a cold one.

There is nothing I have found yet more refreshing than a cheep Singha beer after a death defying, sweaty day in Thailand.

If you are up for it, I challenge any cyclist to the BKK Bilge Challenge next summer.

I’ll buy the beer.

yoga pose of the month "Baddha Konasana"

noreply@blogger.com (Unknown) — Tue, 23 Mar 2010 15:28:00 +0000

Yoga Pose of the Month

Baddha Konasana

“Bound Angle Pose”

Spring is here! With all of it’s fickle weather that will have you smiling into the sun one minute, and running for cover from a hailstorm the next. Spring is such a tease, and it’s a time of wild transition that leaves most folks feeling a little spacey.

Time to get grounded!

At this time of year, most of us are trying to quickly shed our winter coats that may have settled around the mid section and the hips, creating some stiffness and discomfort. Baddha Konasana is one of the most perfect poses to gently stretch your inner thighs, groin and knees that will keep you flexible from your mid morning run or post winter soccer try outs. This pose is also soothing for menstrual pain and sciatica.

Here we go:

I suggest that you warm up with a few down dogs or vinyasa first to heat the large muscle groups of the body. Then, before you sit down on your mat, grab a blanket and fold it up like a burrito. Sit your sit bones on the edge of the “burrito” so your pelvic bone can tilt forward and give the knees, hips and inner thighs more room to stretch, especially if you have a tight low back. Once you are in position, bring the soles of the feet together, and draw your heels up as close to the groin as possible. From there, you can grab your feet, shimmy your sit bones back a touch, and round forward over your feet.

All together now.

Let’s put this pose together with a few others now for a little feel good sequence, that includes forward bending to kick in the relaxation response, and a mini back bend to fire up your nervous system and bring your forward bends into balance.

Sit on your “burrito” blanket in a cross-legged seat, for a seated twist. Bring the opposite hand to knee, and exhale on the twist.
Bring the soles of feet together for Baddha Konasana and sit in this pose for a minute.
Then, plant your feet on your mat about hip width, palms flat on the floor behind you, and lift your hips for Table Top pose. It is a half back bend.

Drop your hips back down on your “burrito” and extend your legs straightforward, bending at the hips for a forward bend.

Do this sequence 3x slowly after a run, or your workout, and you will feel amazing. Guaranteed.

P.S. great yoga pose resources are at www.yogajournal.com or at www.melinameza.com

Tonja Renee Hall

Yoga Instructor SAC downtown

Lionheart Yoga training

www.tonjareneehall.com

Yoga trainer for the Seattle SeaHawks and Sounders,fc.

Day in the life of a Yoga Trainer. Really rough job....

noreply@blogger.com (Unknown) — Mon, 22 Mar 2010 02:24:00 +0000

Hey, that's not a SeaHawk or Sounder...what the??? Nope, that's my friend and fellow Lululemon Ambassador, Troy Jackson, from Philly. We were hangin' for a day while he dropped in on my yoga scene, sharin' the L to the U to the V. Check him out at Philly Power Yoga next time you are in that great city.
So, no , I am working on permission to print photo's of the teams, but in the mean time I wanted to give you all an idea of height that we are working with here. So I'm no small fry at nearly 5' 10, and I'm no delicate flower, uh hem. But, standing next to Troy who is not an inch shorter than 6'6" and not a small fry himself, you get an idea of those SeaHawks. Except, add about 100 lbs to Troy and expand his shoulders, chest and thighs and you got it about right. Not that his need expanding, but, I'm just sayin'....
Now, everyone thinks i have a glamorous job as a yoga trainer, and believe me I'm not trading it. But, how 'bout my first day on the job at the Sounders, fc as there hot shot, yoga coach, and Coach tells me we are doing yoga in the men's locker room!! What the, men's locker room, I'm a yoga princess don't you know? So, with the sound of toilets flushing, guys spitting, showers running, the rest of the team and I pretended this was back ground noise of the ocean on some tropical beach. I know, you are thinking , 1-800-Whaa, Sounders locker room, I'd kill for that, but believe me, it smells just like the inside of any old running shoe anywhere. Not that I was complaining much, when the starting team is really focused on our yoga practice and thanking me for helping there flexibility at the end of practice.
Then the SeaHawks. Now, I had a very naive impression of what football players would be like, and look like. Probably because I've never been to a football game in my life, and have a very biased cyclist's view of what those men crushing into each other must be doing. Well, let me tell you that my ignorance was shattered, because instead of micheline man round stomach's and saggy jowles that I immagined....the guys were ripped. And to punctuate that point, they all took there shirts off half way through class because they were hot and glistening with sweat. I thought I was gonna faint. They were also as sweet as pecan pie, and were very polite, attentive and loved my yoga class. And I might add, totally adorable, when at the end of practice we were all sitting in meditation pose, these huge specimen's all had there eyes closed, palms in prayer, with the most sweet and blissful expressions on there faces. I couldn't help but peak one of my eyes open to witness that scene and get a huge grin on my face. Wow.
So, you know, poor me. Ha, Ha!!

Hope to see you all in class this week!!
SAC Monday: 9:30 gentle yoga, 12:00pm Vinyasa with Focus on Flexibility, and 6pm Power Vinyasa
SAC Tues.: 4:30pm Ashtanga style

xo, Tonja

Thank you all for a wonderful full b'day weekend!!

noreply@blogger.com (Unknown) — Mon, 15 Mar 2010 21:15:00 +0000

This year, all a girl wanted was to go horseback
riding, and celebrate with friends. I got both, and I feel so full of love and well wishes. I am truely blessed. Thank you all so much!

xo, Tonja

Tonja and the SeaHawks

noreply@blogger.com (Unknown) — Tue, 09 Mar 2010 19:16:00 +0000

Tonja and the Seattle SeaHawks

I am an artist by nature, and like to live just outside the box. Many of you know me as a Yoga instructor or possibly from the flower shop Young Flowers that is my home base when I'm not off having an adventure somewhere in this big world. One of the places my yoga career has taken me this year is I am now the Yoga coach for not only the Sounders, fc. but also the SeaHawks ( our pro soccer and american football teams here in Seattle, for those of you not from this continent) and I am pioneering yoga programs for both teams. Anyway. How did i get the jobs? Well, I've never lacked ambition, and I was right time, knew some folks that got my big toe wedged in the door, and I have a handful of wonderful friends that coach me and tell me never to give up. Oh, yeah, and I'm a pretty good Yoga instructor that has worked with a variety of elite athletes in the past.

So, this morning, I found myself at a Business Breakfast for Pete Carroll at the Fairmont Hotel in Seattle. Coach Carroll is the new SeaHawks head coach who is well known for his success as a coach and motivational speaker. There I was, little ole me with my "Lionheart Yoga Training" business badge grasping my lapel, trying to make my way in a packed room of fancy pants business men, to my seat near the stage. Now, mind you, I've never worn "business casual" in my life, let alone been around so many Armani suits and Dior ties. I'm an artist, mountain biker, and traveler, and all my friends are very down to earth, with a rather rough sense of humor. As breakfast was being served, Coach was making his way around the room saying "hi" to the business people he knew, and as he approached a table near mine, I stood up and introduced myself.
" Hi Coach, my name is Tonja, and I don't know if you know this, but I am your new Yoga coach for the SeaHawks!" He was surprised, but didn't miss a beat, and shook my hand telling me all about how wonderful it was that the Fitness trainers were bringing me on board, blah, blah..

I sat back down, and he began his speech followed by a Q&A session. One of the questions asked was, " How do you keep your players in balance and prevent burnout?" To which, Coach Carroll called out my name, " Tonja! were are you in the audience, please stand up!! Everyone, this is the SeaHawks new Yoga Coach, and we are proud to have her on board. This is one of the ways we are keeping our players in balance...."

Little ole me!! Standing up in that huge crowd of fancy business men being introduced by their hero, Coach Carroll!!!

One small step for yoga, and a big step for Big Men in tights!!!

enjoy....

xo, Tonja

My life in Thailand. Story

noreply@blogger.com (Unknown) — Sun, 07 Mar 2010 05:01:00 +0000

My life in Thailand. Pictures.

noreply@blogger.com (Unknown) — Sun, 07 Mar 2010 04:45:00 +0000

Thai Yoga Specials

noreply@blogger.com (Unknown) — Tue, 23 Feb 2010 19:10:00 +0000

Thai Yoga Specials::

Brrrr, it's cold out there!! Treat yourself or a loved one to one of my hour long Thai Yoga Sessions!
Thai yoga is assisted yoga stretching that borrows from yoga, Thai massage and accupressure. It is a unique and deeply relaxing form of yoga that will leave you feeling incredibly blissed out.

Mention that you saw the Special on my Blog, Website or Facebook and get $ 10 off your first session!!!

I am running a special right now that if you buy 2 sessions, the second is only $50 bucks, and if you mention this add, the first one is only $60!!

I give Thai Yoga sessions at Seattle Athletic Club and Yoga on Beacon.
Please contact me on : t.hall43@gmail.com to sign up for your session ! Please also check my website
www.tonjareneehall.com for more information.

Hope you are enjoying your winter,

xo, Tonja

Winter Remedy

noreply@blogger.com (Unknown) — Tue, 16 Feb 2010 16:59:00 +0000

Stretch....!
Even though we are having a spell of GORGEOUS weather (get outside,now) Winter in seattle can be a long, dark , dreary affair for most of us. Ugh. This is when we look down at the ground, rain runs down the back of our necks, and we pull our Gortex ever tighter against the wind. Not that I have ever worn Gortex , I have heard that, dispite it's utter lack of fashion, it is an excellent protectant against our blustery weather here in the Northwest.

Wanna stay fit in Winter? Amp up your yoga.

This is an excellent time to turn up the heat and challange yourself to do as many Vinyasa's as you can to release toxins and reve up endorphins that ward against winter blah's and sickness. Also, to stay in standing poses like Warrior or Tree for a longer time to build muscle and mental endurance. Experiment with Hot Yoga or taking a 10 minute dry sauna before your yoga class, and if you stay hydrated, you'll be amazed at the difference.

Turn up the heat by attending one of my weekly classes that are focused on building enternal heat, or sign up for a private Thai Yoga session with me!!
www.tonjareneehall.com

Mondays
Seattle Athletic Club
12 noon Vinyasa / 6pm Power Vinyasa
stay and take advantage of our beautiful saunas!
* fee for non members, tell em you are
my guest.
Tuesdays
Seattle Athletic Club 4:30-5:30pm Power Vinyasa
Rain Fitness 7:30-8:45pm Power Vinyasa
Thursdays
Rain Fitness 7:30-8:45pm Power Vinyasa

Often skin can be dry this time of year, so hear's my momma's recipe (swiped from Sophia Lauren herself) to plump dry winter skin.

Teaspoon of warm honey (local honey if you can)
1/2 teaspoon of fresh olive oil.

mix together for a very hydrating facial mask. If you are brave, slide some of the mixture up your nose that is in desperate need of lubrication during the winter. Leave on for 10 minutes, as you rinse with warm water, breathe a tiny bit of water up your nose and blow forcefully out. Not only is honey an astringent to ward off bacteria, but in combo witht the oil, will prevent winter chapping.
Apply daily moisturizer as usual, and walk outside with a smile.

I hope you all are having a great Winter,
and stay tuned for my spring/summer
workshop schedual!!

xo, Tonja
www.tonjareneehall.com

noreply@blogger.com (Unknown) — Mon, 08 Feb 2010 03:58:00 +0000

Happy Valentines Week!!

What a perfect week to treat a loved one or friend to one of my Thai Yoga sessions!!
$50 bucks for the second session!!
now THAT'S a Valentine!
Thai yoga includes passive yoga stretching, accupressure, and deep joint manipulation for maximum in relaxation, mobility,toxin release and plain ole feel good!
Please check out my Thai Yoga specials on
www.tonjareneehall.com

If you missed my Thai Yoga Workshop this weekend at Snowcreek Dance and Yoga Studio in Leavenworth, Wa. you have another chance in June to spend the weekend in the lovely Leavenworth valley deeping your yoga practice and enjoying the beauty of Eastern Washington. Stay tuned for details!

xo, Tonja

Reminder: Yoga Workshop this SATURDAY at Snowcreek Yoga and Dance in Leavenworth, Wa.

noreply@blogger.com (Unknown) — Thu, 04 Feb 2010 19:28:00 +0000

Hey Yoga Nation:
Just a quick reminder I am teaching a Yoga workshop this Saturday at Snowcreek Yoga and Dance in Leavenworth, and there is still space to sign up!! I am very excited to share what I've been absorbing this year in my own yoga training from my trip to Croatia and recent work with the Sounders. I also have lots of goodies in our Thai Yoga class, so you and a friend can practice the basic Thai Yoga poses with some fun surprises !!

please check my website www.tonjareneehall.com
or the blog post just previous to this one for info.

See you there!

Tonja

Winter Workshop with Tonja Renee Hall

noreply@blogger.com (Unknown) — Fri, 15 Jan 2010 00:06:00 +0000

Winter Thai Yoga and Vinyasa Workshop
with Tonja Renee Hall
February 6, 2010 at Rivendell
SnowCreek Dance and Yoga Studio
210 Division street, Levenworth, Wa.
www.snowcreek.info/yoga 509-548-0784

We welcome Tonja back for her second workshop in the lovely Levenworth valley!! She recently returned from a 3 month Yoga Tour throughout Croatia. Tonja is an Ambassador for Lululemon Athletica in Seattle, and currently teaches at Seattle Athletic Club and is the Yoga trainer for the Seattle Sounders. She is an avid cyclist, traveler, horsewoman and artist. Please join Tonja for a full Saturday of Yoga.

10:00-11:30am Vinyasa Power Yoga Class $10

Tonja teaches a high energy power yoga style class that will challange any level of practicioner. She mixes her fun sense of humor with a physically demanding class that will have you sweating and laughing. Please come dressed for yoga, well hydrated and on a light stomach. All levels welcome, some yoga experience recommended.

1:00pm-3:30pm Thai Yoga $ 35 per person

Thai yoga is a partner assisted yoga class, so please come with a friend! Tonja had the privilege of living and teaching yoga in Bangkok, Thailand 2003-05, and brings her knowlege of yoga and Thai massage to this workshop. Thai yoga is called "passive" yoga and is deep assisted stretching with elements of accupressure. NO experience required. If you joined us last summer for the first Thai Yoga session, expect to expand on your skills and take home some new ways to impress and relax your friends!! This class includes a short yoga session, and partner Thai yoga . Wear comfortable gym style clothing, long pants and a long sleeve top to put on for Thai yoga session. Come on a light stomach, and bring water and prepare to relax!

If you sign up before February 1, receive $ 5.00 off price of all day workshop.

Please sign up with Nadege Margaria on: margaria_nadege@yahoo.fr
509-888-0284 ** Cash and Checks ONLY

For questions please contact Tonja on: t.hall43@gmail.com or
www.tonjareneehall.com

Thank you for joining us, and Happy Winter!!!

Tonja's New Year Yoga Schedual

noreply@blogger.com (Unknown) — Thu, 07 Jan 2010 03:33:00 +0000

Wow, what an experience life is! You don't have to go to an Indian Ashram to find a great Yoga class in Seattle. For 2010, you can sign up for one of my ongoing classes,workshops,or personal yoga coaching sessions!!

Check it out:
Mondays: Seattle Athletic Club (www.sacdt.com)
9:30-10:15 Gentle
12-1 Vinyasa Flow and Focus on Flexibility
6-7 Power Vinyasa
Tuesdays: Seattle Athletic Club
4:30-5:30 Power Vinyasa

Workshops: Levenworth , Wa February 6, 2010
at Rivendell Studio
10-11:30 Vinyasa Flow
Break
1-3:30 Thai Yoga Partner Flow
total cost for day workshop is $ 40 per person.

$10 for Vinyasa Flow and $ 30 per person for Thai Yoga
please see my website www.tonjareneehall.com for more
details, sign up info and Thai Yoga deets.
Excited to see you there!!! email me on t.hall43@gmail.com
for questions and info.

Private/Semi Private Yoga Coaching:
Kick start 2010 and sign you or a friend or two up for a private Thai Yoga session!! If you buy two, the second one is only $ 50!! Fiddy Bucks! can't beat that with a stick. Please check my website www.tonjareneehall.com for info and rates.

Corporate Wellness Programs:
I am expanding my Corporate Yoga programs, and this could include you and your company! I show up for one hour of yoga instruction for groups of 5 or more, bring the mats, and reasonable rates. Again, website...it tells all...www.tonjareneehall.com

Happy New Year y'all and I look forward to seeing you in class soon!
xo, Tonja

Happy New Year!! 2010 will ROCK!!

noreply@blogger.com (Unknown) — Thu, 31 Dec 2009 02:21:00 +0000

noreply@blogger.com (Unknown) — Sat, 26 Dec 2009 18:51:00 +0000

Happy Holidays!!!

I hope you all were able to get out and play with your new toys!!

Wow, what a sunny and beautiful end to an intense and challanging year. I am expecting 2010 to ROCK!

I am teaching the "hangover" yoga class, Jan. 1, at Seattle Athletic Club from 10-11:30. ALL are welcome, and if you are a non SaC member, tell them you are my guest and slip 'em a $ 5er.

It's an all levels power Vinyasa class and will challange all practicioners. Please bring pen/paper for a 2010 Goal setting practice at the end of class!

Let's hear it for some awesome unexpected surprises in 2010!!!

noreply@blogger.com (Unknown) — Tue, 15 Dec 2009 04:36:00 +0000

Winter Thai Yoga Massage and Vinyasa Workshop with Tonja Renee Hall
February 6, 2010 at Rivendell SnowCreek Dance and Yoga Studio

We welcome Tonja back for her second workshop in the lovely Levenworth valley!! She recently returned from a 3 month Yoga Tour throughout Croatia (http://tonjasyogatour.blogspot.com). Tonja is an Ambassador for Lululemon Athletica in Seattle,(www.lululemon.com Pacific Place Store) and currently teaches at Seattle Athletic Club and is the Yoga trainer for the Seattle Sounders. She is an avid cyclist, traveler, horsewoman and artist. Please join Tonja for a full Saturday of Yoga.

10:00-11:30am Vinyasa Power Yoga Class $10

Tonja teaches a high energy power yoga style class that will challange any level of practicioner. She mixes her fun sense of humor with a physically demanding class that will have you sweating and laughing. Please come dressed for yoga, well hydrated and on a light stomach. All levels welcome, some yoga experience recommended.

1:00pm-3:30pm Thai Yoga Massage $ 35 per person

Thai yoga is a partner assisted yoga class, so please come with a friend! Tonja had the privilege of living and teaching yoga in Bangkok, Thailand 2003-05, and brings her knowlege of yoga and Thai massage to this workshop. Thai massage is called "passive" yoga and is used extensivly as a type of sports massage, with elements of accupressure. NO experience required. If you joined us last summer for the first Thai Yoga session, expect to expand on your skills and take home some new ways to impress and relax your friends!! This class includes a short yoga session, Thai massage and partner yoga . Wear comfortable gym style clothing, long pants and a long sleeve top to put on for massage session. Come on a light stomach, and bring water and prepare to relax!

If you sign up before February 1, receive $ 5.00 off price of all day workshop.

Please sign up with Nadege Margaria on: margaria_nadege@yahoo.fr
509-888-0284 ** Cash and Checks ONLY

Rivendell is located at SnowCreek Dance and Yoga Studio 210 Division St. Levenworth, wa.

For questions please contact Tonja on: t.hall43@gmail.com or
www.tonjareneehall.com

Thank you for joining us, and Happy Winter!!!

Pics from my Yoga Tour, Croatia 2009

noreply@blogger.com (Unknown) — Fri, 27 Nov 2009 22:38:00 +0000

should i stay or go??

noreply@blogger.com (Unknown) — Thu, 05 Nov 2009 15:47:00 +0000

Nov. 2, 2009

Should I stay or should I go now.
The moment I set foot in Zagreb from Lika, I felt free.

Not only free from the challenge of living at the Centre and isolation of farm life, but like I was free to start all over in my life. The delete button had been pushed while I was on the train. I think subconsciously, I went to the Centre to purge the remnants of grief and pain that I was still clinging to from a huge heartbreak last year.

As soon as I hit the streets in Zagreb, I new my luck had changed for great. I even knew the right sarcastic quip to stun the punk ass kids who were harassing me for dragging my bike box. They called out, I called back with something funny and cutting, and they laughed, I laughed, and it’s all going to be fine.

Zagreb has all you could ever want from a big, cosmopolitan city, but only one million people, and the subtle coolness of ex Eastern Block mentality. It is like a manageable New York with all the style, quick pace and cultural infusion. It is a beauty culture and café society, so at noon and five, choose your seat at one of the multitude of outdoor cafes, and watch the promenade.

I love it here. I can’t tell you why, because I have always been drawn to Latin countries. But this place resonates with me deeply, I like there subtle harshness for some reason. I am finding it easy to meet like minded people who share my love of outdoors, and the yoga community is fresh, small and inspiring. I have decided to stay as long as I can.

Doors are opening for me, and I don’t have to struggle. My new friends have overwhelmed me with graciousness. I have been offered classes at Divya (www.yogazagreb.com) and more workshops, my new yoga teacher friend Danijel (www.ashtanga.hr) is helping me teach and supporting me in so many ways to make my experience here incredible. Marija from Linden is helping also, (www.lindenretreat.com) I have been offered cell phones to borrow, free places to stay, and jobs to contact, biking buddies, running groups. Hrvoje and his mates take me rock-climbing, and his band practice. I am utterly overwhelmed with everyone’s generosity, and real desire to help in any way they can to make my stay so pleasant.

I have decided to stay another month. And in that time not only will I continue my workshop and yoga teaching schedule, but look for a more permanent job. I checked with the American Embassy and there is a bunch of paper work, temp immigration and blah,blah stuff that will be about $500 USD to start. That.s when I got my first wave of fear, and alone-ness. Can I do this, with no money, leaving my friends and my fancy shoe collection?? So scary to step out on your own. Someone once told me to do something once a day that scares the shit out of you. I did my part for today.

I will give it a month of working to put things together, and watching to see what unfolds and which doors keep opening if I am supposed to stay….

The time feels right to follow my heart….
Wish me luck!!

Xo, Tonja