November Movement Challenge

"Movement is a medicine for creating change in a person's physical, emotional, and mental states." 

Carol Welch-Beril

November brings the seasonal shift of mid-late fall in the Northern Hemisphere, the last of the gold, red, and orange leaves let go, energy is spent preparing for winter, homes and cars need cold weather care, and we begin digging out warmer layers of clothes, hats, gloves, and coats to venture outside. November is the beginning of cozy season, daylight saving time has ended, it is darker earlier and once we are home, comfy clothes and couch time calls. As the weather gets colder and work/life schedules change, finding time to exercise can be challenging, if you are looking to get started, then focus on a short, daily movement routine to get you up and going. Once you start, your mind and body will begin to crave it. 

Hip Hinge

November's Movement Challenge is the Hip Hinge with a progression toward Pyramid Pose, Parsvottanasana. In Sanskrit, parsva means side and ottana means intense stretch ~ asana is the pose/seat. The hip hinge is a functional movement of bending at the hip while maintaining a neutral spine for lifting, it strengthens the muscles of the back body, stretches the hamstrings, and supports the low back muscles. Over time, practicing the hip hinge improves posture, increases mobility, and can help prevent injury providing stability in the hips and spine. From a standing position (mountain pose) bring awareness to a balanced breath as you press into your heels, hinge at the hip, and float forward. The upper torso becomes parallel to the floor, enjoy a gentle pause before pressing into your feet, engaging your belly and back muscles, then lengthening up to stand. Repeat for 5-10 repetitions, 2-3 times/day.

Pyramid Pose, Parsvottanasana

Pyramid Pose with blocks

Pyramid Pose with a chair

Pyramid pose, Parsvottanasana is a standing forward bend (hip hinge movement) with a narrow stance that stretches the hamstrings and calves while lengthening the spine and strengthening the legs. Pyramid pose promotes stability, coordination, and balance. This pose can be practiced with a chair or two yoga blocks. From a standing position (mountain pose) step one foot back maintaining a grounded connection with the feet pressing into the floor, toes face forward and align with each chair leg. Begin to hinge at the hip bending forward as the upper torso moves parallel toward the floor, reach with your hands for two blocks or fold your forearms under your forehead as you reach toward a chair seat. Working with the breath, relax the upper body muscles starting from the head to the neck, shoulders, arms, and belly. Continue to press your feet into the floor and adjust your hips so one isn't higher than another. Keep your low body muscles active, pushing feet into the floor while you soften into your breath. Hold for 5-10 whole body breaths. Practice this pose on both sides of the body alternating which leg is in front. 

My two previous 'Movement Challenges' are here (September) and here (October). As I continue to add to these monthly challenges, you will have a series of yoga poses and functional movements that you can bring together for a short, daily mobility routine. 

In addition to encouraging a daily movement practice, it's important to highlight the recuperative benefits of rest. When we focus on finding balance in life, rest is essential. We can't function without it, our physical activities lead to necessary nourishment. Like water and food, rest/sleep is also fuel to keep our body and mind functioning well. Adding in short rest periods during your day sends a message of restoration to the body allowing it to repair and rebuild, promoting cellular healing, boosting our immunity, and providing mental stress relief. Listening to relaxing music, a guided meditation, or sitting quietly with your pet or loved one stimulates the parasympathetic nervous system, our 'rest and digest' state which lowers heart rate, blood pressure, and relaxes our muscles. 

A few years ago, I recorded guided meditations to support the mind/body through seasonal transitions. 'Unfold & Unwind' is a guided meditation honoring our connection with nature, highlighting the transition of fall into winter.

Please find my current yoga teaching schedule below: 

Weekly in-person yoga classes:

Wednesday Chair Yoga (10a-11a) at the Melrose YMCA.

FREE 4-week Fall Yoga Care series at the Melrose Public Library on Wednesday evenings 7p-8p on 10/22, 10/29, 11/12, and 11/19. 

Thursday Mat Yoga (8:45a-9:45a) + Chair Yoga (10a-11a) at the Milano Senior Center.

I'll continue to sub in yoga classes at all Metro North YMCA branches in Melrose, Saugus, Peabody, and Lynn as my schedule allows. I'm scheduled to sub Gentle Yoga at the Saugus YMCA on 12/6/25.

FREE yoga videos on YouTube

FREE guided meditations on Insight Timer

November Gratitude + Yoga {holiday schedule}

November is the month of thankfulness, showing appreciation for all we are and all we have. Consciously noticing, observing, giving, and receiving acts of kindness and care have positive benefits on our overall wellbeing. A consistent practice has the capacity to rewire the neural pathways in the brain. A single act of gratitude can decrease negative mindset, boost emotional resilience, decrease feelings of stress, and enhance the flexibility of the mind. Cultivating the practice of gratitude is cumulative and it can be practiced anytime, anywhere. 

Here are a few ways to practice gratitude: 

Keep a gratitude journal. 

Establish a daily, weekly, monthly, or yearly practice of writing down what you are grateful for. 

Share your gratitude with others. 

Saying "thank you" is a powerful way to show respect. 

It translates as "I see you", "I value you", and "I appreciate you".

Create or bake something sweet for someone. 

Try this easy homemade almond butter granola recipe, it makes a great gift.

Experience a gratitude meditation. 

Start by observing where you are in the moment. Use your senses to notice your surroundings, take in the shadows and the light, any movement or stillness. Are there sounds in the space you are in? Do you hear any sounds outside the space you are in? Notice the texture of the clothes against your skin, the temperature of the air around you. Tune into any scents or lingering tastes in your mouth. Once you feel connected with your body and mind, turn your attention to recalling an ordinary moment, or any situation that brought you feelings of thankfulness, connection, or belonging. There are no rules to what you can appreciate. In addition to feeling grateful to someone or something, gratitude can also be a moment of paused reflection or an action. Feeling the warmth of the sun on your skin, choosing a moment of rest, enjoying a sip of coffee or tea, snuggling your pet, or listening to your favorite music are all mindful moments. Breathe deeply as you hold space for gratitude in your heart. 

I am so grateful to teach affordable and accessible yoga in my community. 

Thank you for showing up.

Please find my updated schedule and links to yoga and meditation below.

Weekly in-person yoga classes:

$5 drop in at Wakefield and Melrose Senior Centers. 

Monday Chair Yoga (11a-12n) in Wakefield, MA at the McCarthy Senior Center. 

{There will be NO CLASS on 12/23 and 1/20, Mimi Izzo will sub on 12/30}

Wednesday Chair Yoga (10a-11a) in Melrose at YMCA Metro North.

{There will be NO CLASS on 12/25 or 1/1}

Thursday Mat Yoga (8:45a-9:45a) + Chair Yoga (10a-11a) in Melrose, MA at the Milano Senior Center. {There will be NO CLASS 12/26 or 1/2}

I'll continue to sub in yoga classes at all YMCA Metro North branches in Melrose, Saugus, Peabody, and Lynn as my schedule allows. 

FREE yoga videos on YouTube

FREE guided meditations on Insight Timer

Many thanks to all who joined our 4 week 'Mindful Yoga for Fall' series through the Melrose Public Library. I shared gentle movement, breathing techniques, and meditation to carry us during the election weeks and beyond. The timing of this series was intentional. Sharing these practices as resources and ways to cope connects us all. Thank you to our Friends at the MPL for supporting our community with yoga. Our next seasonal yoga series is TBD as we hope to move into our newly renovated library in 2025.

I loved watching these dahlia blossoms grow this past summer into fall. 

I'll definitely be planting them again next spring as they brought so much cheer and hope. 

November gratitude

Thanks to all who registered for our 'Flow into Fall' yoga series through the Melrose Public Library. It was a pleasure seeing familiar faces as well as new ones. For those who joined, I hope it brought a sense of relaxation and balance into your day and that some of the resources I shared were helpful to carry you through the next few months. I've really been enjoying honoring the seasons and weaving nature connections within the practice of yoga. We are in the planning stages for a 'Winter into Spring'  session next year. 

I couldn't have asked for a better 'Yoga for Strength' group hosted by the Saugus YMCA. Sharing 7 weeks of a progressive beginner strength program challenged me as a teacher, I was definitely out of my comfort zone but went for it anyway. At the end of the session, I recorded a ~60 minute Yoga for Strength (putting it all together) class on my private YouTube. If you are interested in receiving the link to the class, just let me know and I'll send it along. I continue to practice strength training 2-3 times a week at home and through local classes at the YMCA branches, maybe I'll see you there?

In December I'll be heading out to Kripalu with yoga friends from the Milano Senior Center. I haven't been part of organizing a yoga retreat in years! I'm so looking forward to enjoying a few days of rest at Kripalu surrounded by the beauty of the Berkshires in late fall. 

Monday morning Chair Yoga (11a-12n) in Wakefield at the McCarthy Senior Center will continue as well as Thursday morning Gentle Yoga (8:45a-9:45a) and Chair Yoga (10a-11a) in Melrose at the Milano Senior Center. Participants must be 60+, those living in surrounding towns and cities are welcome.

My husband made me a little free library back in 2018. The kindness of friends and neighbors over the last couple years has been heartwarming. In addition to an amazing collection of book donations, I frequently get stopped for chats and thanks regarding the library, I'm told it's a favorite in the area. I also receive many notes and kindness rocks. Last week a batch of rocks with painted flowers showed up with the words "Love You", others were labeled as a "Hug Stone". I'm lucky to find great books right outside my door and this week I started reading 'Hope in the Dark' by Rebecca Solnit. In the book, the author writes that hope can be an act of defiance and an embrace of the unknown. Even though it was written in 2006, the content holds space for our current moments in history. I'll leave you with a quote to lead from the heart inspiring courage and action as we all keep going.

 

I am so grateful for being able to teach affordable and accessible yoga in my community. 

Thank you for being there and for showing up.

Wishing you all a beautiful week of thanksgiving. 

Warmly,

Michelle 

P.S. I attended my first Deepavali (Diwali) celebration with friends from Nepal and it was full of light, joy and celebration. I'm sharing their beautiful diyas (clay oil lamp) of Ganesh ~ remover of obstacles and symbol of new beginnings, light over darkness and wisdom over ignorance.