Archive for Self-care

Trauma Release & Happiness Articles

By Melissa "Mati" Elstein · Comments (0)
Sunday, August 22nd, 2021

Dear Friends and Family,

I hope this email continues to find you safe and well, and enjoying the month of August so far!

In one of my Zoom classes, the topic of the tapping healing modality and EMDR (eye movements) for trauma release and well-being came up. I mentioned that I had just read an interesting article on these healing practices, and I am linking it here. (Please note I am not a practitioner in either modalities; the eye movements we do are yoga exercises and the finger fluttering massage is self-massage and not the tapping technique). I found this article very well-written, and know that many of you were curious about reading it too. Enjoy!
https://www.chronogram.com/hudsonvalley/healing-the-trauma-body-with-emdr/Content?oid=13282628

Here is another article I think you will enjoy that explains 7 practices for increasing one’s happiness:
https://www.naturalawakenings.com/2021/07/30/362678/think-yourself-happy-seven-ways-to-change-your-mind-and-be-happier
Although not specifically mentioning yoga or qigong, the article discusses (in point 6) how sustained spiritual practices, including brief meditations, increase well-being and quiet the mind chatter. Another example discussed is how to defuse the inner critic with caring self-talk (point 3), and again while not specifically mentioning yoga, the yogic principle of “ahimsa” certainly applies. I usually explicitly discuss ahimsa – which is the sanskrit word for nonviolence, non-harming, non-judgment – in the context of us not judging ourselves while practicing a pose or movement in class and then applying that principle to ourselves when we are not in class as well. We may have been conditioned from childhood experiences to criticize oneself and others, but that conditioning does not have to remain if we become aware of those thought patterns, and then can consciously change them to loving-kindness thoughts (and if that is too challenging initially, to neutral thoughts instead). At the end of many of my telephone classes (and some of the Zoom classes), we spend time practicing the metta mantra loving-kindness meditation sequence where we offer positive affirmations to others as well as ourselves. It is noteworthy that this meditation is also a “practice” – in other words, there is no conclusion, no end goal, no completion. Our active cultivation of happiness is also a practice – whether it is keeping a gratitude journal, engaging in mindful spiritual practices, helping others, observing negative self talk and replacing it with compassionate and caring self talk, and the other examples listed in the article.

I welcome your thoughts on these articles, or any others you come across that are inspiring as well.

Photo by Melissa Elstein – July 2021

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Thoughts on 1-Year Anniversary of Covid-19; Self-Care

By Melissa "Mati" Elstein · Comments (0)
Thursday, March 4th, 2021

Photo by Melissa Elstein 2021

Dear Friends and Family,

I hope this email continues to find you safe and well. Many of you have now received your Covid-19 vaccinations, and although we are all still wearing masks and social distancing (except in Texas!), it does feel like we have entered a new, more positive phase of this pandemic – and that the end is approaching possibly sooner than we had imagined. Of course, even when the pandemic is officially declared over, we will be returning to a new and different “normal” and no-one truly knows what that will entail. There have been so many losses – we have lost loved ones, neighbors, people we personally knew and others we read about in the news. Our world community has experienced mourning, fear, anxiety, sadness, and other understandable “negative” emotions en masse. Yet, there have also been amazing stories that uplifted us this past year; none of us will likely forget the sounds of people cheering, singing and clapping for every day workers that in the past we probably took for granted. For those of us fortunate to be able to take online classes and workshops during the past 12 months, there was much personal growth and  inner expansion even as our physical worlds contracted into our homes and immediate neighborhoods. As we approach the 1-year anniversary of Covid-19 being declared a worldwide pandemic, I hope we can appreciate all that we have learned and experienced individually and collectively. For those who found ways to survive (and perhaps even thrive) during this time, I hope you give yourself a big hug. You experienced a once in a lifetime global event, and you adapted to the challenges it brought.

In my fusion classes, whether on the phone or Zoom, we often first do self massage to warm up the muscles. But there is another reason as well to engage in this type of self-care; healing hormones are released to counter stress hormones such as adrenaline and cortisol. One such healing hormone is the “cuddle” or love hormone – oxytocin. When we literally wrap our arms around ourselves to hug our own bodies (and perhaps enhancing that movement with a smile on our face), real benefits are reaped. So hug yourself, and pat yourself on the back for all that you have been through – this past year, especially, but also for all your life experiences. And even when it will be safe to hug each other in person, let’s continue to hug ourselves physically, emotionally and spiritually.    

Thank you for your support of my teachings!    

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Categories : Self-care, Universal commonality
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December Holiday Wishes During the Pandemic; Tree Bed Decorating; Stop the Chop Helicopter Petition

By Melissa "Mati" Elstein · Comments (0)
Monday, December 21st, 2020

PA Ballet Company – Snow Scene, Nutcracker circa 1985

Dear Friends and Family,

I hope this email finds you safe and well, and finding ways to enjoy the Winter holiday season even as this persistent pandemic continues to spread here and abroad. With every U.S. State a red zone now, except for Hawaii (who else is having fantasies about moving to Honolulu or the Big Island?), stay at home restrictions are increasing once again as they initially had back in March of this year. Nine months into the pandemic and we are officially into the “second wave” which scientists had indeed predicted would be worse than the “first wave.” Maybe we had been naive to think they were wrong in their predictions, and the Summer re-openings (albeit in limited ways), had felt so freeing after the many months of last Winter – Spring’s shutdowns and stay at home orders. And so it feels like we are going backwards to a certain extent, even as the vaccine is being distributed to first responders this week. December is historically the month of festivities, parties, family gatherings, in-person gift giving, and for many of us enjoying The Nutcracker Ballet at Lincoln Center and Alvin Ailey Dance Theater’s Winter Season at NYC’s City Center. But with theaters still shuttered and indoor dining closing, this holiday season will be like no other we have experienced. I have found myself to be more melancholy this month than any other time since the pandemic started. This melancholy stems from an internal resistance to the sad reality of our current situation – the knowledge of the too many lives lost to the disease, the jobs permanently lost and shuttered storefronts that may never return, the forced inability to entertain holiday guests and enjoy festive nights out on the town.

Yet, as I study yoga philosophy and other spiritual traditions, I realize that I must embrace reality and accept it rather than fighting against it. This does not mean we are passive and non-active; certainly, we can do our best and act in many ways to reduce virus transmission and offer assistance to those in need, such as contributing to worthy nonprofits, purchasing gift cards to local stores and restaurants to help them stay afloat, donating to food pantries and clothing drives, for example. This acceptance of the new reality places us directly in the present moment. Daydreaming wistfully for a holiday season of past years – as I have observed myself doing – is wishful thinking and sets us up for disappointment in the present. So we accept and adapt, and as a result, we likely all will be having a more internally based experience of the holidays and Winter season. Perhaps this is the opportunity to truly “nest” in our homes – to read those books on our book shelves long calling our attention, to nap on our sofas under a comfy blanket without feeling guilty, learn new skills or find new hobbies, expand our creativity with artwork, journaling, and cooking, and of course to try different forms of the healing arts such as yoga, qigong, mindful dance, and meditation. Many animals hibernate in the Winter months, but for humans the demands of conforming to a modern lifestyle have generally prevented us from changing our patterns according to the seasonal changes. But this Winter, the universal message for humanity is to hibernate at home, and perhaps enjoy the above-mentioned activities. But it can also be a unique opportunity to spend more time going inward in self-reflection, listening to one’s inner voice in silence, to be with what is without resistance, and deepening our understanding of ourselves without the many distractions of the outside world. If we envision the entire planet slowing down in peacefulness during the December holidays, hopefully by Spring we can reawaken to a new and improved era as we leave our hibernation dens and join together once again.               
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Photo by Peggy Liebowitz

One of the many ways I enjoy giving back to our community is to “adopt” a couple NYC street trees by taking care of the trees and cleaning and planting in their tree beds. For this holiday season, I thank the local Christmas tree vendors and Plant Shed on West 96th Street for their donation of extra branches that I used to decorate the beds and protect the soil from Winter wind erosion. It looks beautiful for the community and nourishes the trees as well!  (You can read more about my volunteer community work at http://www.west80s.org & http://www.loveyourstreettreeday.com ).

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My advocacy volunteer work with Stop the Chop Another recent volunteer activity I have embarked on is the leadership of a nonprofit formed to eliminate nonessential helicopters over NYC and the NY Metropolitan area. These loud, low-flying tourist and commuter choppers have been increasingly disturbing residents (including myself) in their homes, in our public parks, and along the waterways – all areas that should be peaceful respites from the busy urban streets. These needless flights create stress-full conditions for so many, negatively impact our quality of life, place our lives and buildings at risk, contribute to air pollution, and decrease our ability to enjoy in quiet our public spaces created for recreation and rest, such as NYC’s Central Park.  
Please join my group’s efforts to support the Congressional bill to ban said helicopters as introduced by our local Congressmembers including Carolyn Maloney, Jerry Nadler, and Nydia Velasquez, among others: sign our petition, sign up for our email newsletter, and if you can afford to please make a tax-deductible donation at  http://www.stopthechopnynj.org

Thanks for helping us create a more peaceful city!
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Wishing you and your loved ones a safe and peaceful holiday season!!!!

With love,
Melissa
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July Schedule: Sun Salutation, Balancing Poses, Core Strength Yoga Workshops; Zoom & Phone Yoga, Qigong Classes; Spiritual Declaration of Independence; Meditation During Pandemic

By Melissa "Mati" Elstein · Comments (0)
Thursday, July 9th, 2020

I hope that this email finds you and your loved ones remaining safe and well, and enjoying the holiday weekend. This month in addition to my Zoom Yoga & Qigong classes, and telephone classes, I will be offering these Zoom workshops: “Sun Salutation – Take It Apart & Put It Back Together”; “Balancing Poses”; and “Strong to the Core – Yoga/Pilates Fusion”. See my website offerings for the full descriptions of these special yoga workshops.

A Berkshires July 4th – photo by Melissa Elstein


     It has been lovely connecting with so many of you on my Zoom and telephone yoga classes! Not only have I been reconnecting with students from my NYC in-person classes, but I am meeting new students from all over the world. This world wide web of support for one another and growing interest in the healing arts has me very inspired. I have noticed that while many aspects of our society have sadly contracted due to the pandemic (the economy, large in-person social gatherings, the live arts and sports, for example), there is also a palpable expansion that is occurring as well. Yoga and meditation classes that would attract a dozen students in person pre-pandemic, are now drawing at least 4xs those numbers. As our external lives have contracted, our internal lives may be expanding in wonderful ways. The universe is always seeking balance (as are we), and I believe the instabilities caused by the pandemic are compelling us to find that deep inner stability and peace.

     In addition to the classes at the studios and centers for whom I teach (Integral Yoga and Dorot), I have been finding wonderful meditation offerings from the Tibet House (via the Nalanda Institute http://www.nalandainstitute.org), David Nicol’s sacred activism Heal US https://www.earthrising.one/heal-us/, Panache Desai on YouTube http://www.panachedesai.com, and Cynthia Jurs’ Gaia full moon meditations https://mailchi.mp/earthtreasurevase/full-moon-global-healing-meditation . I also recommend the meditation sessions offered by these NYC studios: UWS Yoga & Wellness https://www.uwsyoga.com; NY Loves Yoga https://www.nylovesyoga.com/meditatewithus ; Community Meditation Center https://cmcnewyork.org/; and The Open Center https://www.opencenter.org/lunchtime-sound-healing-meditation/– beautiful places I had attended in person before the pandemic. Additionally, I am a big fan of the cds and downloads (itunes or mp3s) from Belleruth Naperstak’s website that has specific guided meditations on a plethora of topics, such as reducing depression and anxiety, managing specific diseases, increasing immunity, easing pain, reducing insomnia, increasing self-esteem, preparing for surgery, and so many more: https://www.healthjourneys.com  Enjoy your inner explorations!    

 
    In honor of the 4th of July holiday, I took the liberty (pun intended) to write my own version inspired by and derived from the United States Declaration of Independence: 
“I hold these truths to be self-evident, that all are created equal but unique, and endowed with certain unalienable Rights, such as Life, Liberty, Safety and Security, and the pursuit of Happiness, Love, Joy, Peace, Creativity, Wisdom, Self-knowledge, Spirituality, and Abundance.”

     What would your declaration be at this special time in his/herstory?
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Categories : Chair Yoga, Connection, Core Strength, Holidays and self-care, Meditation, Pilates, Qigong, Self-care, Tai Chi, Yoga, Yoga and Qigong
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In-Person Yoga Class Cancellations Due to Pandemic, Telephone Classes, and More Important Covid-19 Information and Blessings

By Melissa "Mati" Elstein · Comments (0)
Friday, March 13th, 2020

Dear Friends and Family,  

March 2020 Full Moon Over Central Park – Melissa Elstein

I am sending out positivity and healthy vibes to all of you and our global community at this extremely stressful time – we thought climate change and the United States presidential election were stressful enough, and now we are in the midst of a global Covid-19 pandemic and resulting economic downturn. Wow, the start of this important new decade has been one for the history books. This daunting situation demonstrates, that despite growing political movements towards identity politics and separatism, and discriminatory rhetoric from world “leaders”, we truly are all connected – physically, economically, and energetically. We have one home planet, and as we humans have evolved on it, our interconnectedness continues to become more obvious. We are all global citizens in this situation together. It is challenging for all of us to not go into constant fear and anxiety mode, especially with the 24/7 news cycle and social media. But these are the times to put into real-life practice the tools we learn in yoga, qigong, meditation, and dance – focus, mindfulness, flexibility, flow, letting go, centering, calm, and steadiness. Yes, negative emotions will understandably surface (and often), and that’s ok. At those times especially, let’s send healing energies and loving thoughts to ourselves and one another, just as we do during the Metta Mantra Loving-Kindness Meditations at the end of yoga and meditation classes. We can both stay informed and take proper precautions (see helpful links below), and continue our spiritual practices to support ourselves and one another.            

In terms of my in-person group classes, I have been informed that classes at Dorot for Seniors and the Children’s Dance Program at Steps on Broadway have been cancelled until further notice, including this Thursday’s Chair Yoga/Qigong class at Dorot. Hopefully, at some point soon in the near future that class will be rescheduled.

In the meanwhile, if you are interested trying a telephone class before my Dorot University of Walls telephone series starts in April, or my Queens Library April 8th group phone call, please email me. This can be arranged as a group conference call, a private telephone session, Facetime, or Zoom. I have years of experience teaching seated qigong and Chair Yoga over the phone, combined with meditation and visualizations, and I find this medium works very well – especially if you already have experience with those modalities. 
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While the virus situation continues to evolve, here are some helpful suggestions from UWS Yoga & Wellness  (http://www.uwsyoga.com) – one of the lovely yoga studios where I teach. These suggestions are helpful for all exercise environments:

“The best thing for all of us is to stay calm and clear-headed, wash our hands often and thoroughly, not touch our eyes/noses/mouths (it’s a great time to stop a nail-biting habit), and stay home if we feel sick. The Center for Infectious Diseases has a very helpful page for preventing illness that you can also print out: https://www.cdc.gov/coronavirus/2019-ncov/about/prevention-treatment.html
 
When you are at the studio, we ask that you: 
* Wash your hands on arrival. Use the paper towel to open up the bathroom door, then throw it out in the garbage.
* If you refill your water bottle, please make sure not to touch the spigot with your water bottle. We are cleaning the spigots regularly, but please be extra careful. 
* Should you find yourself suddenly blowing your nose, coughing or sneezing, please do so into a tissue or into your elbow (but then, wash your clothing that day!). If into a tissue, please wash your hands immediately. If this is a cold coming on, considering going home. 
* Please use a tissue or paper towel any time your face is in contact with a bolster or blanket, or bring a clean towel from home to use at the studio. 
* Do not touch your nose or mouth – the virus is lung-specific. This is why people are using masks.
* Students have asked us to request that everyone be extra careful about not walking on each other’s mats or belongings. Creatively walk around each other’s stuff, please!
* Keep your immune system strong by taking care of your body with yoga and meditation, walking outdoors, getting enough sleep, and eating healthy, unprocessed food (and, sorry, minimizing sugar and alcohol, which can deplete the immune system). 
* For the outside world, consider using surgical gloves for contacting surfaces. Avoid opening and closing doors with your hands — try using knuckles instead. Elbows are great for elevator buttons. Be creative with greeting others — no shaking hands! Try …. ankle bumps, bowing, or even the Spock salute. : )
MOST IMPORTANTLY, wash your hands. A lot. Sing Happy birthday twice (or repeat lots of healthy affirmations) while you’re washing every nook and cranny of your hands, up to your wrists. Use something clean to dry them. 
 
Here’s a helpful video about the coronavirus and how it works:   https://www.technologynetworks.com/neuroscience/videos/what-actually-happens-if-you-get-coronavirus-331164
 
This article explains why soap is better than hand sanitizer: https://www.marketwatch.com/story/deadly-viruses-are-no-match-for-plain-old-soap-heres-the-science-behind-it-2020-03-08
 
But, sometimes hand sanitizer is helpful when you can’t get to a sink! Since hand sanitizer is sold out in most places, have some fun making your own! It needs to be at least 60% alcohol to be effective.  https://www.wikihow.com/Make-Gel-Alcohol-Hand-Sanitizer
 
This simple experiment with bread and various states of dirty hands will certainly inspire your kids to wash their hands! https://www.sciencealert.com/this-simple-experiment-with-bread-is-a-genius-way-to-get-kids-to-wash-their-hands
 
Disposable rubber gloves are definitely better for the environment if you need to touch a lot of public property and want a fresh pair each day: https://www.amazon.com/Compostable-Food-Prep-Gloves-Eco-Friendly/dp/B07P7N17XQ

Here are some important online resources from New York City Council Speaker Corey Johnson’s newsletter as we all navigate through this very new situation:

Visit http:// nyc.gov/health/coronavirus on a daily basis for the most up-to-date and complete information regarding the new coronavirus/COVID-19.  Additional resources:

* World Health Organization – Coronavirus Disease Advice for the Public: 
https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public

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Here is an informative map of NYC coronavirus cases:

COVID-19 NYC
https://goo.gl/maps/pMbERzmpb11jpvH9A
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With blessings to all for safety, health and well-being! 

Namaste,
Melissa Mati

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Categories : Self-care, society and culture, Super Full Moon, Universal commonality, Yoga, Yoga and Qigong
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March Classes; New Gentle Ballet at Dorot for Seniors; Yoga and Qigong Workshops

By Melissa "Mati" Elstein · Comments (0)
Monday, March 4th, 2019

I hope this email finds you well on this snowy and rainy Sunday evening. Please commute safely tomorrow! 

I am delighted to be returning to the Dorot Center on the Upper West Side to teach a special series – “Gentle Ballet for 60+”.  The full description of this new weekly class (Tuesdays 10-11 am) is below.

Ballet had been an integral part of my life since I was a child. I started taking classes and performing in recitals as a young child in New Jersey, and then auditioned for and was accepted into George Balanchine’s “School of American Ballet” at Lincoln Center.  Performing with the New York City Ballet as a young dancer in classics, such as The Nutcracker, Coppelia, Midsummer’s Night Dream, Harlequinade and others was a gift that I will always cherish.  I so appreciate that I was able to dance at The New York State Theater with ballet superstars Suzanne Farrell, Baryshnikov, Helgi Tomasson, Jacques D’Amboise, Patricia McBride, Merrill Ashley (to name a few) as they were coached by Balanchine. It truly was the heyday of ballet in NYC, if not the world, and I soaked it all in. After high school, I joined the Pennsylvania Ballet Company in Philadelphia, dancing professionally for several years.

Growing up, ballet was my deepest passion.  I never imagined my beloved career would be cut short. But various factors (injury, emotional burnout, immaturity) led me to leave the dance world for a decade to pursue academics and a law degree instead. I thought the ballet for me was just a memory. But while studying for the bar exams, I went back to the other “barre” as well and returned to ballet classes. It was like coming home.  Since then, I never stopped dancing; even while practicing law, I would hop on the express train and take class during lunch or after work. When I left the practice of law and became a teacher of yoga, pilates and Qigong, it was only natural that the appeal of ballet teacher trainings would follow, and I subsequently trained with ballet master Finis Jhung (my ballet mentor to this day) and American Ballet Theater’s school. 

While now teaching ballet to children, adults and seniors, I love to bring joy of movement combined with technical skills – modified to students depending on age and ability. One is never too old to start dance classes, as long as the class allows for the student to respect the body’s limitations and work within safe ranges of motion, as are my guiding principles. Ballet is a beautiful art form that also has practical benefits for students: increase of strength and flexibility; improvement of balance and coordination; focus, attention and memory can improve. Plus, it feels wonderful to move to classical movement.  It truly uplifts the spirit!           

Dorot Center – photo by Shannon O’Connor

CLASS DESCRIPTIONS

“GENTLE BALLET” AT DOROT FOR SENIORS (60+):

Stretch and strengthen like a ballet dancer, and learn ballet barre technique in a modified gentle ballet class that uses a chair for support.

We start with seated warmups for legs and arms, and gentle core strengthening.  Once the body is warmed up, we will stand holding the chair for the traditional ballet barre exercises.  Ballet class has been shown to improve coordination, balance, flexibility and muscular strength – all while moving to beautiful classical music!

Please rsvp to Shannon O’Connor before class and note the standing movements are best wearing ballet slippers, socks with traction, or flexible sneakers (i.e., allowing the feet to flex and point).  

Melissa Elstein at the barre.

 photo by Stephen Von Der Launitz

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“TAI CHI EASY™ & CHAIR YOGA”:

Tai Chi Easy™ and Chair Yoga continues at the beautiful Integral Yoga Institute.  This fusion class supports the immune system with gentle movement, energy work, and self-care techniques. Our practice combines all the above, as we warm up, strengthen and stretch the body with Chair Yoga exercises, standing balancing poses (optional use of the chair for support), Tai Chi Easy™ weight shifting and walking for balance and coordination, and Qigong energy cultivation.  Class ends with an extended yoga nidra deep relaxation and guided meditation to refresh the body and spirit. This class, formerly called “Chair Chi & Prana“, is accessible to all ages and levels.  Please wear or bring traction socks (like pilates or Barre socks).  

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Categories : Ballet Class, Chair Yoga, Dance, Qigong, Self-care, Yoga, Yoga and Qigong, Yoga Nidra
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February 2019 Classes

By Melissa "Mati" Elstein · Comments (0)
Monday, February 4th, 2019

On this balmy Superbowl Sunday, it feels like Spring may be right around the corner, and I certainly hope so!  This week’s Arctic Blast left my body feeling stiff and tense, as I found myself bracing against the chilly winds on my daily walking commutes. During the Winter months, it is even more important to take time for stretching and relaxation, as our muscles reflexively contract in the cold and it is mentally exhausting dealing with such inhospitable conditions.  This month, I am teaching numerous styles of movement modalities all of which will assist with such gentle stretching with a meditative focus.  See the side bar for the February dates and below for descriptions of Adult Beginner Ballet; Chair Yoga & Tai Chi Easy™; Gentle Hatha Yoga; and a special Gentle Yoga & Qigong for Heart Opening on Valentine’s Day.  Hope to see you in class!  As always, email me any questions you may have about these classes.  

Hudson River Sunset 2/3/19 by Melissa Elstein

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CLASS DESCRIPTIONS:

Special Valentine’s Day Class:

On this 2019 Valentine’s Day, you are invited to a special Heart-focused Yoga & Qigong class 5:15 – 6:45 pm at Integral Yoga Institute. Qigong and yoga are heart opening practices, opening to our own hearts as well as to others. Yoga and Qigong cultivate acceptance and non-harming (Ahimsa) towards oneself and others. In this special class, welcome to everybody (all genders, singles/ couples), we will collectively and individually create more openness of body and spirit as we practice asana and energy work with a gentle heart-centered intention. 
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Chair Yoga. Qigong & Tai Chi Walking:

This fusion class combines gentle movement, energy work, and self-care techniques. Our practice will include all of the above, as we warm up, strengthen and stretch the body with Chair Yoga exercises, standing balancing poses (optional use of the chair for support), Tai Chi Easy™ weight shifting and walking for balance and coordination, and Qigong energy cultivation.  Class ends with an extended yoga nidra deep relaxation and guided meditation to refresh the body and spirit. This class, formerly called “Chair Chi & Prana“, is accessible to all ages and levels.  Please wear or bring traction socks (like pilates or Barre socks).  

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ADULT BEGINNER BALLET LEVEL 1:

This class is open to all, whether you have ballet experience and want to review the basics or you are a brand-new beginner.  Non-dancers will not be intimidated as the instructions are clear and the class moves at a slow pace. You will begin standing at a portable barre placed in front of the mirror. Most exercises are done with both hands on the barre and proceed slowly and methodically, and the second time you will practice away from the barre so you develop balance and strength. In Ballet Level 1, students learn the basics of correct dance posture, positioning, and balancing on one leg. Your muscles will develop properly so you gain strength and control of your movements. The centerwork includes stretching on the floor, as well as basic dance movements which travel across the floor.  Ballet helps with increasing coordination, balance and memory, and movements are coordinated with beautiful classical music.

Melissa Elstein at the barre.

photo by Stephen Von Der Launitz

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Gentle Hatha Yoga:

Restore your balance in this gentle Hatha yoga class that focuses on proper alignment and inner awareness during each yoga posture, deepening the meditative aspect of the yoga practice. This class is designed as a moving meditation that helps us slow down our thoughts so we can connect to our true essence – our higher self.  We begin with the Integral Yoga chants and eye exercises, before exploring the yoga asanas allowing for modifications for each practitioner if appropriate.  Class includes a guided yoga nidra (deep relaxation technique) and savasana (relaxation pose) leaving us feeling refreshed and rejuvenated.  We conclude with breathing exercises (pranayama) and meditation, as well as the Integral Yoga peace chants – creating a well-rounded and thorough yoga practice suitable for all levels, from beginners to advanced practitioners.

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Categories : Ahimsa - non-violence, Caretaking, Chair Yoga, Dance, New York City, Qigong, Self-care, Tai Chi, Uncategorized, Yoga, Yoga and Qigong, Yoga Nidra
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Happy 2019! Resolutions and my Tai Chi Easy/Chair Yoga Returns

By Melissa "Mati" Elstein · Comments (0)
Tuesday, January 8th, 2019

Wishing you a magical and wondrous New Year filled with happiness, harmony, and abundance!

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Often as we think about our plans or resolutions for a new year, we have been conditioned by society to create unrealistic or onerous resolutions, such as to lose 15 pounds in a month or eliminate sugar or “bad” carbs completely.  Perhaps there are some who will be able to succeed in their quest and maintain such a rigid restriction or goal for the long term.  But most such resolutions get broken fairly quickly, creating more disappointment and negative self-talk for the goal seeker.  However, if we can flip the resolutions so that they are not about removing something desirable from our lives (let’s be honest, sugar tastes delicious!), but instead is about adding things (such as, I will eat more fresh fruit and veggies), we won’t feel the same level of deprivation.  By focusing on the positive side of a new dietary lifestyle (note, I did not use the word “diet”), we will not feel as if we are on punishing ourselves – as we eliminate the things have been used to eating or craving.  Instead, it is more likely that if we add more nutrients and fiber from fresh fruit, berries and veggies, for example, we probably won’t be craving as much sugar or unhealthy carbs. Psychologically, we are adding to our lives – not detracting –  which is very different than a resolution that focuses on depriving ourselves.  As soon as we vow to not have something anymore, ironically it becomes all that we seek.

I used the sugar issue as an example, but there are so many more examples of how we can create positive goals instead of punitive ones.  Let’s say we want to spend less time on our electronic devices, social media, tv, etc. If that is our resolution, we are likely to go through withdrawal, experience FOMO (fear of missing out, especially in these politically charged times). But instead, what if our goal was to add activities such as going to more museums, plays, concerts, yoga and dance classes, walks in the park?  We reward ourselves with these positive lifestyle changes and as a secondary consequence, it is likely our screen time will diminish without any feelings of deprivation or loss.  So in this 2019th year, let’s ask ourselves what we would like to add into our lives that makes us feel inspired, excited, healthy, and optimistic!  What are the things we experience that uplift us and what do we find energetically draining?  Take some time to create two lists noting this, and after a week or so of adding to the lists, reflect upon the answers. Can we find a way to nourish ourselves by increasing the things we now explicitly see uplift us?  Now, that’s a New Year’s resolution I can make and stick with! 
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     WINTER TAI CHI EASY™ & CHAIR YOGA CLASSES:

I hope to see you this Monday night at our first Tai Chi Easy™ and Chair Yoga class of the Winter semester at Integral Yoga Institute.  The chilly Winter season is a time when it is tempting to hibernate in one’s abode, but is important to continue to support the immune system with gentle movement, energy work, and self-care techniques. Our practice will include all of the above, as we warm up, strengthen and stretch the body with Chair Yoga exercises, standing balancing poses (optional use of the chair for support), Tai Chi Easy™ weight shifting and walking for balance and coordination, and Qigong energy cultivation.  Class ends with an extended yoga nidra deep relaxation and guided meditation to refresh the body and spirit. This class, formerly called “Chair Chi & Prana“, is accessible to all ages and levels.  Please wear or bring traction socks (like pilates or Barre socks).  

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Additionally this Friday morning, we continue my Fall/Winter Tai Chi Easy™  telephone course with the “University Without Walls” Dorot for Seniors program.  I love teaching this course as it brings the benefits of seated qigong, meditation, and breathwork to those who cannot attend in-person classes. This is now our fifth semester of our teleclass, and I have found that distance is no obstacle to having a profound group and individual experience.  Written materials are provided in advance of the class (included my teacher’s book “The Healer Within” by Dr. Roger Jahnke), and each session is devoted to reading and discussing the materials, alternating with experiential movement and guided meditations.  Please call Dorot to sign up, and for a catalog.  No prior experience is necessary!  In general, Dorot’s University Without Walls is a wonderful resource for telephone learning and community-building, and their courses cover a myriad of topics.  If you know someone who can benefit from at home learning, please share this wonderful resource! http:// http://www.dorotusa.org/site/DocServer/UWW_Spring_Summer_2018_Catalog.pdf

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Categories : Chair Yoga, Holidays and self-care, New Year's Resolutions, Nutrition, Qigong, Self-care, Tai Chi, Uncategorized, Yoga, Yoga and Qigong, Yoga Nidra
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January 2018 Qigong & Yoga Classes; Simplification for the New Year

By Melissa "Mati" Elstein · Comments (0)
Wednesday, February 7th, 2018

Happy 2018 to you all.  Let’s hope that the New Year is filled with more positivity and peace than the preceding year, and that we all find the tools uniquely helpful for each one of us to best navigate these complicated times with ease, clarity, and a lightness of spirit.


Mexico Sunset 2018 by Melissa Elstein

My personal mantra for the new year is to “simplify” – to streamline and declutter my internal and external spaces.  With our 24/7 information age, social media threads to infinity, email demands, online petitions, etc., it just seems as if we cannot keep up with the onslaught of news, requests to act, donate, join, resist, and other pulls for our attention.  If you are a caring person, it can feel overwhelming as there are so many worthy causes and too little time.  The problems of the vast world can seem so much closer and more personal these days as we view them in our handheld gadgets at all possible moments.  Unlike the days of my childhood, the tv does not turn to gray static once the late news has ended.  There is no end to the news. Last year, many of us sought more and more information to find understanding of what has been unfathomable.  We endlessly clicked, to assuage our anxiety with the false belief that the more we knew, the better we would feel.  Or maybe that was just me.  In any event, I found that game plan does not work so well.  The news keeps coming, whether I tune in or not – and the results are still beyond my control.  So to simplify my life this year, without hiding my head in the sand (though at times, that would seem heavenly) will be a learning process and a goal.  Creating healthy boundaries of what and how much we take in from our external environment, allows more time and space to nurture our own personal inner environment – and that is just as real and important as any headline or breaking news story.  As with so many spiritual lessons, it’s all about finding balance.

And speaking of balance, our next Chair Chi and Prana class will be held this Monday night, January 22 at Integral Yoga.  This unique fusion class helps increase our vitality, and improve balance and coordination by combining Chair Yoga, Qigong, and Tai Chi Easy™ walking. Seated and standing Yoga poses strengthen and stretch the body, gentle and flowing Qigong movements enhance one’s life force energy, and Tai Chi walking increases balance.  These practices are a moving meditation that calm the nervous system, focus the mind, and are accessible to all bodies and ages.  We end class with a long savasana and yoga nidra (deep relaxation) to fully relax and absorb the benefits of our practices.  All levels are welcome!

Here is a wonderful short article written by a psychiatrist on how tai chi class has benefited her:  https://www.huffingtonpost.com/denise-nagel-md/health-benefits-of-tai-ch_b_7641712.html

Additionally, I am so pleased to be again teaching a telephone class for the Dorot Center for Seniors “University Without Walls” that brings the benefits of seated qigong, meditation, and breathwork to those who cannot attend in-person classes. This is now our fifth semester of our teleclass, and I have found that distance is no obstacle to having a profound group and individual experience.  Written materials are provided in advance of the class, and each session is devoted to reading and discussing the materials, alternating with experiential movement and guided meditations.  We will continue with this course throughout 2018, so please call Dorot to sign up, or for a catalog.  No prior experience is necessary!  In general, Dorot’s University Without Walls is a wonderful resource for telephone learning and community-building, and their courses cover a myriad of topics.  Please help spread the word about this wonderful resource! http:// http://www.dorotusa.org/site/DocServer/UWW_Spring_Summer_2018_Catalog.pdf

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Categories : Holidays and self-care, New Year's Resolutions, post-election stress, Qigong, Self-care, Yoga, Yoga and Qigong
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September 2017 Classes; Eclipse and Yoga; Adult Ballet; Self-Care Sabbatical

By Melissa "Mati" Elstein · Comments (0)
Friday, August 25th, 2017

Hi friends and family,

I hope you are enjoying the last couple of weeks of August, whether you are on vacation or back at work. Maybe you had the opportunity to watch the solar eclipse today.  Although those of us in NYC did not have the total eclipse other parts of the country experienced, it was still pretty exciting watching NASA TV, observing the amazing eclipse effects and the excitement of the crowds and scientists. Were you aware that “hatha” yoga actually means sun-moon?  In other words, hatha yoga is the balance of the masculine energies within ourselves with the feminine.  This is an individualized personal assessment for each practitioner to explore. Similarly, tai chi state is the balance of the yang with the yin energies. Achieving that energetic balance in our yoga and tai chi/ qigong practices will be different for everyone, and will likely differ with each personal practice as well. So when we design our practice, or take group classes, we ideally want that balance of effort and ease, stability and mobility, rigor and rest, energetic and relaxation. These principles as well shall be applied both on and off the mat, so that we don’t suffer burnout or physical strain yet we do not become lazy or complacent – in our exercise and in our lives. Seeking balance, or the middle ground, is the heart of so many spiritual practices (even though we often observe how that middle ground is usurped by fundamentalism and extremes).  So it is our own quest to continually seek and find balance, knowing that there is no end result but rather a lifetime practice.  Enjoy the process, keep an open mind, and be non-critical to one’s self (ahimsa).

Speaking of balance, I am also making some yoga class schedule changes starting this month.   As many of you know, this past year has been a challenge for me and my family, as my father has been dealing with various health issues that have necessitated numerous trips to the ER, hospital stays, and doctor visits. He has been rising to each medical challenge with a level of determination that is admirable and I hope he continues to fight to regain his strength and health. However, the number of doctor visits and specialists has grown and it has been challenging for me to coordinate all those appointments around my daytime class teaching schedule. Truth be told, it has also been emotionally and physically exhausting, and I am listening to my inner guidance which is telling me to slow down and take time for myself and my family.

As such, I am taking a 4-month sabbatical (September – December) from my weekly daytime yoga classes.

My dear friend and fellow Integral Yoga teacher, Nobue Jaya, will be teaching the Monday morning Chair Yoga class at Dorot.   Many of you already know and love her classes, as Nobue has been teaching at Dorot’s Memory Tree program for a while. You are in lovely and capable hands with Nobue!

Jessica, who already teaches Core Yoga at UWS Yoga and Wellness, will teach both the Tuesday and Thursday Core Strength Hatha 1 Yogaat noon. I know that many of you already take both my Tuesday class and Jessica’s Thursday class, so again you are in capable and lovely hands with Jessica!

My Chair Chi and Prana class will be held during this sabbatical period on three Monday nights (Sept. 25, Oct. 30, and Nov. 27) instead of weekly during the daytime. It will also now be 1.5 hours so we will have time for a longer savasana and yoga nidra (deep relaxation). I hope that you will appreciate this enhanced version of this fusion class! If this new time slot goes well, we will likely add a December date too.

During my sabbatical, I will continue to be on the sub list (so for example, I will be teaching Core Strength Yoga on Tue. Sept. 12 at noon at UWS Yoga and Wellness).

I trust you will all understand my situation, and my need for a bit more space (“sukkha”) in my life due to changed family circumstances. Since I plan to sub, I will notify you when I sub, and hope to see you in class on those occasions. I also know we will stay in touch via emails, and perhaps by getting together in person.

I hope you know this change is not a reflection of my feelings towards any of you. But rather, a needed self-care adjustment to support my and my father’s well-being.  Please email me any questions, concerns, and thoughts.

Adult ballet classes this month:  Additionally, my ballet mentor Finis Jhung will be having surgery early September, and so I will be helping to sub his adult ballet classes at the Alvin Ailey Extension School. These classes are open to the public and to adult beginners.  If you have had dance experience, you can take either the basic or beginner class, and if you are a brand new beginner, please take the basic class. I hope to see you in ballet class, and please join me in sending ballet master Finis Jhung healing energies for his surgery and a quick and full recovery!

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Categories : Caretaking, Dance, Eclipse, Hatha, Qigong, Self-care, Tai Chi, Yoga
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