Yoga at The Redding Senior Citizens Center

Yoga at The Redding Senior Citizens Center Yoga is a mind-body practice designed to improve overall health, strength, flexibility, balance, and mental clarity.

Senior Yoga classes are a safe and friendly way to learn and practice yoga.

02/20/2026

As I mentioned in class today - I will be teaching our floor and chair class next Wed 2/25. We leave for San Francisco that afternoon. Heather will keep our class going with the exception of Friday 3/13 - she is not available. Chair class will meet on 2/25 then not again until 3/18. I will also send an email reminder.

Here's a little something from Bruce: Tami and I have signed on to a spiritual retreat in March. It’s in the Amazon rainforest in Peru. This should be interesting, The camp is only accessible by boat. Some issues that were mentioned: On the water, electric eels, parasitic flesh-eating catfish, fresh water stingrays, piranhas and bull sharks. On the ground, Jaguars, poison dart frogs, giant centipedes and anaconda snakes. In the air, mosquitos spreading yellow fever, dengue and malaria. Otherwise it looks pretty straight forward.

The temperatures are 90 degrees and the humidity is 100%. We’ll be living in huts on stilts with mosquito netting for walls. Woo hoo, a vacation!

Our trip is booked. we leave Feb. 25, 2026 out of SFO for Iquitos, Peru. Let the adventure begin. The good news is we’re too old to die young. 🙏

02/12/2026

Slow, easy breathing activates a parasympathetic response: the part of your nervous system that nourishes and rebuilds your body and lays the foundation for a calm and pleasant state of mind. That’s exactly what the “breathless pace of modern life” requires as a balance!

02/03/2026

Changes to March yoga class schedule:

Hope you’re enjoying this amazing ‘early spring’ weather!

I recently mentioned in class that Bruce and I signed up for a retreat in Peru but weren’t sure if it was happening. Well it is! We will be leaving on Thursday, February 26th and returning home
March 13th. Heather will be available to keep the class going while we’re gone with the exception of Friday March 13. I’m canceling class that day but the rest of the month will be our regular schedule.

For our chair yoga class: No classes on March 4th and 11th. I will be back for class on March 18th.

I'm not recommending the stretch shown in this video but take a look at the anatomical video of head forward and the mus...
02/01/2026

I'm not recommending the stretch shown in this video but take a look at the anatomical video of head forward and the muscles that shorten and the ones that lengthen in this position. Imagine how we strengthen those muscles in our cobra pose, or lengthing these muscles when laying on our back.

Just for fun   Came across this old photo...2 minutes each side...that's what I was talking about!
01/31/2026

Just for fun Came across this old photo...2 minutes each side...that's what I was talking about!

For those of you who enjoy plank!
01/22/2026

For those of you who enjoy plank!

01/22/2026

Yesterdays Class:

Need 2 tennis balls

Focus is on shoulder girdle and how parts relate
shoulder blades
arm bone
rib cage
neck

Not going to focus on specific muscles because if there’s long standing imbalances it’s never one muscle that’s the culprit

We need to retrain how the parts work together…retrain the patterns.

Today either sitting on the edge of a chair or standing. We’re working from the ribcage up. If you want to stand that’s ok, but it’s a long time standing.

shoulder rolls
moving from the shoulder blades, arms move with the blades.

move blades up
move blades back and down (remembering we’re really good at shoulders forward so we don’t need to practice that move!)

Notice how the blades are moving on the rib cage
are they moving…or not moving?
any crunching or clicking?

Adding the breath to the shoulder rolls
Inhale up; exhale back and down
Notice if you’re using muscles between the ribs and pelvis; if so, you’re working too hard
Let the blades gently move down your back, no forcing or gripping

Tennis ball or MFR ball into armpits
not squeezing arm into ball, just holding. Super gentle
Bothe sides at once is ok
hold for about a minute

Roll the blades again
notice anything different in moving or breathing?

Retraction/Protraction
raise arm in front of body to about shoulder height
if this is uncomfortable you can sit in chair and use a table to support the arm
moving horizontally (not vertically) the arm reaches forward
shoulder joint moves with the shoulder blade
setting the shoulder blades creates tension or compensations

Try with 10-15 % less effort
notice what it feels like

Roll the blades about 3 times and notice

Strap with loop about shoulders width apart
loop over elbows on both side like the movement of putting on a coat
placing the loop on and taking it off is part of the movement
if available, bend elbows so forearms are parallel with the floor
arm bone moves backward in socket
stay and breathe easily
Remove the strap and notice

Roll the blades 3 times
sensing anything new or different.

There are 2 very distinct concepts and we want to learn to experience them both
How the body parts are moving
what am I sensing or noticing, what has changed?

Sensing may be that you perceive the shoulder blade moving on top of the rib cage, or maybe earlier your ribs were pushing forward and now the are quiet
more steady
smoother movement
clicking, crunching changes
more sensation of ease or better gliding
etc…

Neck -this is not stretching; meaning we don’t want to feel the sensation of stretch

Ear to one side, hold; then other side, hold
watch for shoulders rising up or pulling down; just gentle movement of ear to
shoulder rolls shoulder blades again and notice
rotate head side to side, again no compensations in the movement so the movement may be small
Tilt head to one side again and add rotation so the chin is gently rotating towards armpit
repeat on other side remembering not going to sensation of stretch or compensations

***Remembering just because you have a larger range of motion doesn’t mean you’re moving well

Roll the blades and check in

Twists

Obliques are the engines for rotation; right between ribs and pelvis. We want to feel the ribs moving by way of the oblique muscles
Thinking I’m moving my ribs and pelvis stays quiet
When movement is limited often people will move their head and whee the eyes go, the torso follows
we don’t want the neck to be the driver in twists

bring palms together at chest with middle fingers under chin
keep chin in line with chest
rotate using the oblique muscles, getting used to moving from here
feeling movement in ribs

pause for a bit

Adding protraction and retraction to the twist

starting position
bring left arm forward, move shoulder blade away from spine
lower hand to outside of right leg
rotate to the right
right shoulder blade retracts; helping the twist (without setting the shoulder blade)
hold for some breaths and release back to center
try on the other side

Come to standing; how does your body feel. Explore shoulder movements, neck movements,
What’s new or different?
Maybe noticing something in lower body?

Easy shoulder extension
place strap in hands behind hips and gently move arms backwards
easy extension; hold for about 15 seconds and let go
rest a moment

Wrist extension to fists
Hold arms about 30 degrees away from body; palms forward
extend from wrists, back of hands move towards back wall
make a fist
hands and wrists back to starting position

Flow like this about 3 times
then raise arms a little and repeat

move arms towards the back wall in gentle extension
repeat previous movement with arms in extension

Roll the blades once more and notice

***Many people hold tension around the ribs, shoulder blades, arms, and neck
you might feel sore after this practice
Maybe you feel more crunchy, or delayed muscle soreness, like after a workout. Sometimes this happens when building new movement patterns If it lasts more than 4 days that means you worked too hard.

For my fellow insomnia sufferers.  I have practiced Yoga Nidra in the past with little success-mostly because of the len...
01/19/2026

For my fellow insomnia sufferers. I have practiced Yoga Nidra in the past with little success-mostly because of the length of the practice. Here's a link to a free course that is very doable.

Hello and welcome! This experiential, self-paced free course is your time to sit back, listen, and receive all the benefits that iRest Yoga Nidra Meditation offers. Previous students report: Falling asleep easier, staying asleep, and waking up well-rested. A calmer and more content mind and inner wo...

01/13/2026

From Bruce:

The Pacific Rim

I’m lying on the beach next to my thatched roof hut. I notice the sky is a deeper shade of blue as I travel toward the equator. I’m in Bali and I’m struck by how laid back everyone is. The Balinese woman tending to the huts along the beach brings me a breakfast of fresh fruit and tea and offers a massage afterward? I could get used to this.

After a few days, I made my way up the volcano to the village of Ubud. It’s a small village that appears not to have changed much for a very long time. Shopkeepers open their doors in the morning with prayers and offerings placed on the sidewalk. Buddhism is the major religion and philosophy of Bali. its focus is on ending suffering through wisdom, compassion, and ethical living. Whether in a temple or on the streets I could feel the spirituality, it was breathtaking.

Ubud is known for its master woodworkers and silversmiths. Art forms near and dear to my heart. The art was not of the clever mechanized designs I was used to, but rather emerged through an unhurried and organic process. It was an honor spending time among the craftsmen. I was struck by how present the Balinese people were. They weren’t hurrying to the next thing they were in the moment. Calm and relaxed. It was clearly a culture of people who were comfortable in their own skin.

Walking along a wooded path looking out over terraced rice fields I heard a chattering noise. As I walked along it was getting louder. Soon I am joined by about a dozen monkeys, pulling on my pant legs and climbing on me. They even checked my pockets. This was not their first rodeo. It was a raiding party. They were looking me over to see if I had any food. Satisfied that I wasn’t a food source they scampered back into the forest, gone as quickly as they appeared.

The rest of Indonesia is quite a different story. Crowded, hurried, poorer in sprit. I could feel my body tightening. After leaving Bali and taking a ferry to the island of Java I was on a very old and rickety train heading north. Rather than terraced rice fields, we passed shanty towns. Sitting on a wooden bench across from me was a military officer. A greeting clarified I was American and he asked if he could practice his english on me. We were chatting when he waved a young lady over to sit by him. They spoke for a few minutes, he said she speaks no english and he told me she was a college student. They were both staring at me, I began to feel something was off. They spoke again for a few minutes. The officer asked me if I was married or had a girlfriend, I said no and he and the young lady began an animated conversation. Now I’m sure there was a problem. He looked back at me, reached into his coat and pulled out a handgun, pointed at me with his hand on the trigger. I want you to marry this girl and take her back to America. I looked at him in disbelief, then at his gun and then at the woman. She sat quietly with no expression. I looked back at the officer and gun. I swallowed and said, okay. I was trying to get my head around this, with my brain going a thousand miles an hour. The train pulled into Yogyakarta, a city of more than a million people. This is where she lived and was going to take me to meet her parents. The officer stayed on the train going north. The woman and I exited the train and I hailed a rickshaw. I asked the driver to take her home, I had a feeling she was as much a victim in this as I was. She looked very confused as the rickshaw began rolling and I walked away, I needed to be more careful on the trains.

The next day I spent the afternoon at the outdoor market. It was the size of a small town. I felt like I’d been dropped into A Raiders of the Lost Ark adventure. People from every culture presenting food, art and things I couldn’t identify were pulling on me to see their wares. It was like the monkeys in Bali, but weirder. I lost count of how many different languages I heard. The colors displayed were like a rainbow that didn’t know when to stop. The food looked more frightening than edible. there was no refrigeration and flies were everywhere. I decided to stick with fresh fruit.

A few days later I was back on the train, north to Jakarta, I decided to sit alone. Ahhh…

While I was in Jakarta there was a large military parade. Streets were blocked, tanks rolling and soldiers marching in formation. (When I left Australia, at the airport, I noticed the executive waiting area was open. I went in and there was a machine to make business cards. How could I resist. I made ten cards that said I was a photo journalist for the New York Times with offices in New York, London and Katmandu.} Back at the parade, I went to the VIP gate and flashed my business cards and camera. I was treated like a celebrity. Up on the bandstand shaking hands taking pictures. Even though I didn’t speak the language, everyone wanted their picture taken.

Jakarta was a strange city. The most populous city in the world with a massive homeless problem. Life there felt hollowed out, joyless. I decided to take the ferry across the South China Sea to Borneo. I went to the ferry terminal and like everything in Indonesia it was very crowded. I elbowed and fought my way through the crowd and almost made it to the gate but I was no match for the locals, The ferry was full and they closed the gate, I didn’t get on the ferry. I figured I’d try again in a few days when the ferry returned. I left and went sightseeing in Jakarta instead. The next day I learned the ferry sank and there were no survivors. A stark reminder of how precious every day is.

At this point, I decided against taking Indonesian ferries, so I went to the airport and caught a flight to Singapore. Ah, delicious fresh food, drinkable water and a good shower. A welcome change. Once I was cleaned up, fed and spent a few days exploring the city, I decided Singapore was too clean for me. Almost sterile, so off I went.

I arrived in Tokyo with the idea of visiting ancient Buddhist temples. I was not disappointed. The wooden temples I visited were more than 1,000 years old. Assembled with complex interlocking joinery and no nails. The skills and workmanship were magnificent. Then there was the fact that these temples were still in use. Approaching the temple I took my shoes off and bowed three times before I entered. The energy in the building was palpable. I felt like I had been carried back in time.

Wandering around Japan was difficult. I didn’t know any Japanese words and couldn’t use my translation book because the characters of the alphabet were indecipherable. One thing on my to do list was to have dinner at a high end Japanese restaurant. I got a recommendation from the hotel where I was staying and off I went. I was warmly greeted by someone at the door and taken to a table. It was very formal. I was handed a menu. Of course, it was all in Japanese. I assumed like most menus it started with appetizers so I pointed to the first thing in the menu and ordered that. The waiter was very confused. After many hand gestures I realized I’d ordered the maître d’. The waiter was very kind as he laughed all the way to the kitchen. Okay, I told myself, order something with a price next to it. So I ordered something from the middle of the menu. He took my order and in the appropriate time returned with a bento box. It was a large tray with plates all around and a bowl of what looked like broth in the center. I looked around the restaurant and saw the way they drank soup was to put the bowl to their mouth and drink. So I put the bowl to my mouth and began to drink. The waiter rushed up to me shaking his head. After many more hand gestures it became clear what I was drinking was a liquid meant to wash my hands in. I wasn’t in Kansas anymore…

At this point, I’d been traveling almost a year. It was an amazing adventure but it was time to return to the U.S. When I landed in San Francisco I was most struck by the fact that everyone around me was speaking english. It was good to be home.

01/13/2026

Address

2290 Benton Drive
Redding, CA
96003

Opening Hours

Wednesday 9:30am - 10:45am
Friday 9:30am - 10:45am

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