1. Benefits of Body Work – Massage by AnaLyn & Yoga by Julie

2. Who should get a massage?
The easy answer is EVERYONE should get a massage
How often should I get a massage?
Depends on the individual
What type of massage should I get?
How do I find a therapist?
You can google therapists in your town
With this link you can look up any therapist who's license # you have.
What kind of massage experience do I want to have?
There are therapists that work in spas, massage business like Massage Envy or Hand & Stone.
Mobile
Have their own location
Not all therapists are made equal. We all have different strengths and diffident approaches to healing or we have our own idea on healing. You will align yourself with the therapist that works best for you.
Bullet # 2 Some people will need or want a massage more often than once a month but that should be determined between the therapist and the client taking into consideration why the client started seeing the therapist for. In many cases the massage therapist will recommend a few sessions close in proximity to help get ahead of muscle memory and start retraining muscles, the cut back to once or twice per month as needed.
Bullet # 3 Some people will need medical massage, some deep tissue, some sports massage, and the list goes on. Your therapist should be able to talk to you about the differences between each modality and recommend a type of treatment. They should also talk to you about putting together a plan that you are comfortable with. If you have never had a massage you can experiment with different modalities such as using hot stones or Energy work (we will cover this on day 2)
Bullet # 4 Word of mouth is a good way, asking your friends who get massages who they use and why. Asking your chiropractor if they can recommend anyone, you can google a therapist in your area as well. There are websites like American Holistic Health Association that will provide you with members that are in good standing with them.
Bullet # 5 You should decide what kind of massage experience you want to have. You might need to work with a few different situations until you find what works best for you and what you feel comfortable with.
Bullet # 6 We are all trained basically the same, we all have the chance to branch off into parts of massage that align with our ideas of healing and our goals. I gravitate towards energy healing, deep tissue and healing as a whole. I naturally tend to partner up with acupuncture therapist, Chiropractors and other wellness professionals that I can work with to better assist my client. Also keep in mind that we are human and that we have bad days and good days and great days just like everyone. We have a bigger responsibility to take care of what type of day we are having as it will affect our clients. (Tell your oops I shouldn’t of said that story)

4. What can Massage do for Me?
Alleviate low-back pain and improve range of motion.
Assist with shorter, easier labor for expectant mothers and shorten maternity hospital stays.
Ease medication dependence.
Enhance immunity by stimulating lymph flow—the body's natural defense system.
Exercise and stretch weak, tight, or atrophied muscles.
Help athletes of any level prepare for, and recover from, strenuous workouts.
Improve the condition of the body's largest organ—the skin.
Increase joint flexibility.
What exactly are the benefits of receiving massage or bodywork treatments? Useful for all of the conditions listed below and more, massage can:

6. What can Massage do for Me?
Lessen depression and anxiety.
Promote tissue regeneration, reducing scar tissue and stretch marks.
Pump oxygen and nutrients into tissues and vital organs, improving circulation.
Reduce post surgery adhesions and swelling.
Reduce spasms and cramping.
Relax and soften injured, tired, and overused muscles.
Release endorphins—amino acids that work as the body's natural painkiller.
Relieve migraine pain.

7. Here is a chart that you can use at home
Here is a chart that you can use at home. Reflexology is an awesome therapy and one anyone can do. It can be very effective if followed correctly. Take some time to study it and lets discuss at the end if you have any questions.

8. 5 Min. Breather!!!
Take a few minutes to stretch and lets get ready to switch gears to learn all about

9. YoGa!!! Julie Weiss from OneYoga studios will teach you all about yoga
Julie has provided us with a her favorite yoga poses that will complement your massage session. Time to get your mats out and get a little hands on learning!!

10. Benefits of Yoga Improves flexibility Builds muscle strength
Perfects your posture
Prevents cartilage and joint breakdown
Protects your spine
Betters your bone health
Increases your blood flow
Drains your lymphs
Boosts immune system
Ups your heart rate
Drops your blood pressure
Regulates your adrenal glands
Makes you Happier
Lowers blood sugar
Helps you focus
Relaxes your system
Improves your balance
Maintains your nervous system
Releases tension in your limbs
Helps you sleep deeper
Gives your lungs room to breath
Prevents IBS and other digestive problems
Gives you peace of mind
Increases your self-esteem

11. Benefits continued… Eases your pain Gives you Strength
Connects you with guidance
Helps keep you drug free
Builds awareness for Transformation
Benefits your relationships
Uses sound to sooth your sinuses
Guides your body’s healing in your mind’s eye
Keeps allergies and viruses at bay
Helps you serve others
Encourages self care
Supports your connective tissue

12. 11 Yoga poses to go with your Massage
Mountain pose
Tree pose
Warrior pose
Triangle pose
Accomplished pose
Downward Dog pose
Pigeon pose
Seated Forward Bend
Bridge pose
Childs pose
Cobra pose

13. Mountain Pose
1. From a standing position, bring the feet together or hip width apart, parallel. Lift up the toes, spread them wide and place them back on the floor. Feel your weight evenly balanced through the bottom of each foot, not leaning forward or back.
2. Pull up the knee caps, squeeze the thighs and tuck the tailbone slightly under.  Feel the hips aligned directly over the ankles. The legs are straight, but the knees are not locked back.
3. Inhale and lift out of the waist, pressing the crown of the head up towards the ceiling, feeling the spine long and straight.
4. Exhale and drop the shoulders down and back as you reach the fingertips towards the floor. Gently press the chest / sternum towards the front of the room.
5. Continuing to reach out through the fingers, inhale the arms up, turning the palms shoulder height, bringing the arms into a H position.
6. Exhale relax the shoulders down from the ears while still reaching the crown and fingers up.
7. Breathe and hold for 4-8 breaths.
8. To release: exhale the arms down to your sides or bring the palms together in front of your chest.
Benefits + Contraindications
Benefits: Mountain pose is the foundation for all of the standing postures and improves posture, groundedness, stability and confidence.
Contraindications: Recent or chronic injury to the shoulders.

14. Tree Pose
1. From Mountain pose, bend the right knee shifting all the weight into the left leg. Turn the right knee to the right wall resting the heel against the left leg.
2. Look down at the floor and stare at one point. Slowly slide the right foot up the left leg, only as high up as you can maintain your balance. When you are balanced here, slowly bring the palms together, prayer position in front of the heart.
3. Keep staring at your focal point on the floor. Keep the left leg strong pressing the foot into the floor. Keep the right knee bent 90 degrees towards the side wall. The shoulders are down and back and the chest is pressing forward.
4. If you are very balanced here, try the next stage by inhaling the arms over the head. The arms are in an H position, or the palms are together with the thumbs crossed, or the fingers are interlaced with the index finger pointed up. The fingers are reaching up and the shoulders are down and back.
5. Breathe and hold for 4-8 breaths.
6. To release: slowly exhale the arms down and then release the legs back into mountain.
7. Repeat on the other side.
Benefits + Contraindications
Benefits: Tree pose increases balance, focus, memory and concentration and strengthens the ankles and knees.
Contraindications: Recent or chronic knee or hip injury.

15. Warrior Pose
1. Turn the right toes to the right wall and bend the right knee directly over the right ankle.
2. Turn the hips and the shoulders towards the front and reach out through the finger tips, reaching towards the side walls. Turn and look at the right middle finger.
3. Press into the feet, keeping the legs strong. Sink the hips down towards the floor, and reach the crown of the head up to lengthen the spine. Relax the shoulders down and back, pressing the chest forward.
4. Breathe and hold for 3-6 breaths.
5. To release: straighten the legs and turn the feet forward coming back into 5 pointed star.
Benefits + Contraindications
Benefits: Warrior II strengthens the legs, opens the hips and chest . Warrior II develops concentration, balance and groundedness. This pose improves circulation and respiration and energizes the entire body.
Contraindications: Recent or chronic injury to the hips, knees or shoulders.

16. Triangle Pose
1. From a standing position with the legs 3 feet apart as in Five Pointed Star, turn the right toes to the right wall and the left toes slightly inwards. Inhale and press the left hips out to the left as you slide both arms to the right parallel to the floor.
2. Exhale and rotate only the arms, raising the left arm up and resting the right hand against the right leg, with the palms facing forward.
3. Press into the feet, pull up the knee caps, keeping the legs strong. Reach the finger tips away from each other, bringing the arms into one straight line with the shoulders stacked on top of each other. Press the left hip forward and the right hip back.
4. Breathe and hold for 3-6 breaths.
5. To release: inhale and reach the raised hand up towards the ceiling as you press down into the feet using the whole body to lift back into 5 pointed star.
6. Repeat on the other side.
Benefits + Contraindications
Benefits: Triangle pose engages every part of the body, strengthens the core, opens the hips and shoulders and stretches the legs.
Contraindications: Recent or chronic injury to the hips, back or shoulders.

17. Accomplished Pose
1. With the buttocks on the floor, cross the legs, placing one foot to close to the inner thigh and then the other foot close to the ankle so both heels are almost at your midline. Rest the hands on the knees or in the lap with the palms facing up or down.
Optional: Use a hand mudra while seated in the posture.
2. Press the hip bones down into the floor and reach the crown of the head up to lengthen the spine. Drop the shoulders down and back, and press the chest towards the front of the room.
3. Relax the face, jaw, and belly. Let the tongue rest on the roof of the mouth, just behind the front teeth.
4. Breathe deeply through the nose down into the belly. Hold as long as comfortable.
Benefits + Contraindications
Benefits: Accomplished pose is a comfortable seated position for meditation. This pose open the hips, lengthens the spine and promotes groundedness and inner calm.
Contraindications: Recent or chronic knee or hip injury or inflammation

18. Downward Dog Pose
1. From Table position, tuck the toes under, press into the hands and begin to lift the hips up towards the ceiling.
2. Spread the fingers wide apart with the middle finger facing forward, and the palms shoulder width apart. Press the out through the fingers and edges of the hands.
3. Using straight (but not locked) arms, press the hips up and back reaching the chest towards the thighs. Lift up through the tailbone to keep the spine straight and long.
4. Have the feet are hip’s width apart with the toes facing forward. Press the heels into the floor feeling a stretch in the back of the legs. The legs are straight, or you can have a small bend at the knees to keep the back flat.
5. Let the head and neck hang freely from the shoulders or look up at the belly button.
6. Breathe and hold for 4-8 breaths.
7. To release: bend the knees and lower the hips back to Table position, or come all the way down to child pose.
Benefits + Contraindications
Benefits: Downward facing dog deeply stretches the back, opens the chest, and builds upper body strength. This posture stimulates the brain and nervous system, improving memory, concentration, hearing and eyesight.
Contraindications: Recent or chronic injury to the back, hips, arms or shoulders, unmediated high blood pressure.

19. Pigeon Pose
1. From the Table or Down Dog, slide the right knee forward between the hands and let the right foot slide over to the left. Slide the left leg back, lowering the hips towards the floor.
2. Slowly walk the hands forward to lower the torso and head to the floor. If the head doesn’t touch the floor, support it with stacked hands or fists.
3. Move as deep into the posture as you can while still maintaining full deep breathing. Breathe and hold for 3-6 breaths.
4. To release: slowly walk the hands back under your shoulders and you slide the right knee back into Table or step the right foot back into Down Dog.
5. Repeat on other side.
Benefits + Contraindications
Benefits: Extended Pigeon pose deeply opens the hips and groin. This forward folding pose is calming and deeply introspective.
Contraindications: Recent or chronic knee, or hip injury or inflammation.

20. Seated Forward Bend
1. From Staff pose, inhale the arms up over the head and lift and lengthen up through the fingers and crown of the head.
2. Exhale and hinging at the hips, slowly lower the torso towards the legs.  Reach the hands to the toes, feet or ankles.
3. To deepen the stretch: A) Use the arms to gently pull the head and torso closer to the legs.  B) Press out through the heels and gently draw the toes towards you.
4. Breathe and hold for 3-8 breaths.
5. To release: A) Slowly roll up the spine back into Staff pose.  B) Inhale the arms back over your head as you lift the torso back into Staff pose.
Benefits + Contraindications
Benefits: Seated forward fold provides a deep stretch for entire back side of body from the heels to the neck. Forward fold calms the nervous system and emotions and stimulates the reproductive and urinary systems.
Contraindications: Recent or chronic injury to the arms, hips, ankles or shoulders.

21. Bridge Pose
1. Lying on your back, bend both knees and place the feet flat on the floor hip width apart. Slide the arms alongside the body with the palms facing down. The fingertips should be lightly touching the heels.
2. Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor. Lightly squeeze the knees together to keep the knees hip width apart.
3. Press down into the arms and shoulders to lift the chest up. Engage the legs, buttocks and mula bandha to lift the hips higher.
4. Breathe and hold for 4-8 breaths.
5. To release: exhale and slowly roll the spine back to the floor.
Benefits + Contraindications
Benefits: Bridge pose builds core and lower body strength, lengthens and strengthens the spine, energizes the body, and stimulates the endocrine and nervous systems.
Contraindications: Recent or chronic injury to the knees, shoulders or back.

22. Child Pose
1. From Table pose, exhale and lower the hips to the heels and forehead to the floor. Have the knees together or if more comfortable, spread the knees slightly apart.
2. The arms can be overhead with the palms on the floor, the palms or fists can be stacked under the forehead, or the arms can be along side the body with the palms up.
3. Breathe slowly and deeply, actively pressing the belly against the thighs on the inhale.
4. Breathe and hold for 4-12 breaths.
5. To release: place the palms under the shoulders and slowly inhale up to a seated position.
Benefits + Contraindications
Benefits: Child pose calms the body, mind and spirit and stimulates the third eye point. Child pose gently stretches the low back, massages and tones the abdominal organs, and stimulates digestion and elimination.
Contraindications: Recent or chronic injury to the knees.

23. Cobra Pose
1. Lie on your belly, with the chin on the floor, palms flat on the floor under the shoulders and legs together.
2. Pull up the knee caps, squeeze the thighs and buttocks, engage mula bandha, and press the pubic bone down into the floor.
3. Without using the arms, inhale and lift the head and chest off of the floor, keeping the neck in line with the spine.
4. With the elbows close to your sides, press down into the palms and use the arms to lift you up even higher. Drop the shoulders down and back and press the chest forward. Keep the legs, buttocks, and mula bandha strong, and keep the pubic bone pressing down into the floor.
5. Breathe and hold for 2-6 breaths.
6. To release: exhale and slowly lower the chest and head to the floor. Turn the head to one side and rest, rock the hips from side to side to release any tension in the low back.
Benefits + Contraindications
Benefits: Cobra opens the chest and strengthens the core body. Cobra aligns the spine and invigorates the kidneys and nervous system.
Contraindications: Recent or chronic injury to the back, arms or shoulders, pregnancy or recent abdominal surgery.

24. Bringing it all together
Some will find that they prefer to take a yoga class before the massage and other will chose to take the yoga class after.
There is no particular order to doing this. It is up to the individual and what their goals are.
Partner up
Decide who will be on the mat first and who will massage first
Lay on your tummy
Partners kneel next to your partner and place your hands on either side of your partners spine and gently press down
Continue to move down gently pressing down on either side of the spine using your body weigh
Move to the head of your partner kneel down facing your partner and place your hands on the shoulders and press down gently to relax the shoulders. Repeat process listening to your partner on pressure and where they need you to pause and hold pressure longer.
Switch!!!
Play music
Let’s take a few minutes to partner up now that we have all learned and gone through yoga poses and work a bit on basic massage together
How do you feel? Lets talk about what worked for your and what didn’t
Do you think you can benefit form combining yoga and massage?

25. Congratulations!! You're on your way to a better YOU!!!
Questions?????
5 min meditation
Music and guide meditation
-See you tomorrow … come ready to listen to Paul and feel your energy!! Bring your mats!

26. References -