Evermore Yoga & Wellness Studio
Suite A- 5016 50Ave T7S 1W2 Whitecourt, AB, Canada

Day #13 - 30 day yoga/meditation challenge *Remember to comment on this post once you’ve completed your yoga or meditation paractice today to have your name entered into the draw for a 5 visit punch pass Today’s pose is Forward Fold... Stand with your feet together. Bend your knees slightly and fold your torso over your legs, moving from the hips, not the lower back. Place your hands next to your feet or on the ground in front of you. Inhale and extend your chest to lengthen your spine. Keep your gaze directed forward. Exhale and gently press both legs toward straight. Lift the kneecaps and gently spiral your upper, inner thighs back. Keep your legs straight without hyperextending. On an exhalation, extend your torso down without rounding your back. Stay long throughout your neck, extending the crown of your head toward the ground. Draw your shoulders down your back. Variations/Modifications: There are many variations of forward fold. What is your favourite? Happy Thursday

Day #2 - 30 day yoga/meditation challenge *Remember to comment on this post once you’ve completed your yoga or meditation paractice today to have your name entered into the draw for a 5 visit punch pass Today’s pose is Child’s Pose.... It can be done with legs together or apart (with toes together). You can increase the stretch by elevating your arms on a blanket, bolster or on your couch. Child’s pose can be taken if you need a break during a yoga practice, as a counter pose, or as a stretch for your arms and back. For a Restorative version, you can rest your chest on a bolster or blanket and have a sand bag placed on your back. This version is good to counter anxiety and insomnia. If you have any questions about this pose, please feel free to comment below Have a great Sunday

Day #1 - 30 day yoga/meditation challenge *Remember to comment on this post once you’ve completed your yoga or meditation paractice today to have your name entered into the draw for a 5 visit punch pass Legs up the wall is very beneficial and relaxing especially if you’ve been on your feet all day. There are a few different modifications to this pose including spreading your legs out to the side for an inner thigh stretch or placing your feet together and bending your knees out to the side, for your hips. You could try elevated with a blanket under your lower back or add sand bags to your feet for a little extra weight.

The next teach we will reintroduce is Brittany Lawlor Passionate about mobility and functional movement, Brittany, otherwise known a Yoga with B, offers a comfortable experience in YOUR body. In her classes you can expect an exploration that leaves you feeling confident in the way YOU are designed to move and feel. She is a 200E- RYT and has certifications in workplace mental health, stress management, meditation, Nidra and yoga. You can find her offering anything from dr...eamy guided mediation to hot sweaty flows, with her unique take on sequences and perception. After yearning for inspiration during her years of motherhood, she found it in yoga practice, an anchor to sustaining wellness in everyday life. The pillars of wellbeing and mental health keep her a student; always learning more to offer. She is encouraged by giving back and community so she created a local karma initiative #wctcommunityyoga to offer donation classes in order to raise funds for local organizations and charities. You can also find her working closely with sports teams and groups with private classes; making yoga classes a truly unique experience. She looks forward to holding space for you on your journey.

Day #12 - 30 day yoga/meditation challenge *Remember to comment on this post once you’ve completed your yoga or meditation paractice today to have your name entered into the draw for a 5 visit punch pass Today’s pose is Plank... From all fours bring your shoulders over your wrists, fingers spread, middle finger pointing forward. Press your hands into the floor, firm the upper arms in towards each other. Draw the lower belly in and up. Extend one leg back with your toes tucked and then the other leg, so you are in a high push-up position. Your body is in a straight line from head to heels. Slide your shoulder blades down along the spine, firm them into the back and press the space between the shoulder blades up towards the ceiling. Engage your thigh muscles and lengthen the tailbone towards your heels. Keep pushing the floor away evenly with the palms of the hands and imagine you’re pressing the heels back against a wall. Draw the legs together without actually moving them. This creates more core strength and stability. Look at the floor slightly forward, jaw relaxed. Breath is even and steady. You can stay in this pose anywhere between 5 breaths to a couple of minutes. To come out of the pose, push yourself back into Downward Facing Dog or lower the knees to the floor and rest in Child’s pose. Variations/Modifications: * Fore arm plank * Side Plank * Plank in exercise ball Happy Wednesday

Are you feeling overwhelmed or have a hard time calming down your mind, never-mind sitting still for a meditation? Listen to this song and let us know what you think...does it work for you? https://youtu.be/vkJGa0eaktE

Our storefront will be open the following hours this week: Monday-Wednesday: 10am-4pm (closed noon-1pm)... Thursday: 10am-4pm and 5pm-9pm (closed noon-1pm) Friday: 5pm-9pm Punch Passes, stocking stuffers, meditation and yoga supplies See you soon!

The beginning of a new year is a great time to bring positive changes to your daily routine. For the month of January, we will be running a 30 day yoga/meditation challenge starting tomorrow. When you do as little as 5 minutes a day of yoga or meditation, your name will be entered into a draw for a 5 visit Punch Pass to our studio (draw will be held on January 31st). You can do your own practice, an online practice, or join some friends for a Zoom practice, whatever works for... you. Once our studio re-opens, we invite you to join us for live classes and unwind in our safe and calming environment. We will be posting daily with yoga poses, meditation tips and inspiration. Simply comment on the daily post what your practice was for the day or just comment with your name so we know to enter you into the draw. Again, it can be as little as 5 minutes - every little bit helps Wishing you all the best in 2021 and hope to see you in the studio soon!

Day #11 - 30 day yoga/meditation challenge *Remember to comment on this post once you’ve completed your yoga or meditation paractice today to have your name entered into the draw for a 5 visit punch pass Today’s pose is Low Lunge... Start in Adho Mukha Svanasana / Downward Facing Dog. As you exhale, step your right foot forward, between your hands. Lower your left knee to the floor, sliding the foot back until you feel a nice stretch in the left hip and thigh. Keep the hips low and level with each other. As you inhale, engage your lower belly and lift your chest away from the thigh, sweeping the arms up alongside your ears. Look straight ahead or come into a gentle backbend with your gaze to your thumbs. As you exhale, lower your hands back down and step back to Downward Facing Dog. Repeat on the other side. Variations/Modifications: *See pic Happy Tuesday

Your best is going to change moment to moment, it will be different when you are healthy as opposed to sick; it may be different in the winter as opposed to summer. Simply do your best wherever you are at and you will avoid self-judgment, self-abuse and regret. Happy Sunday

Wishing you all the best in 2021! Looking forward to seeing what this new year will bring and hope to see you all in the studio very soon

Day #10 - 30 day yoga/meditation challenge *Remember to comment on this post once you’ve completed your yoga or meditation paractice today to have your name entered into the draw for a 5 visit punch pass Today’s pose is Downward Facing Dog... 1.Begin in Table Position. On all fours, hands and knees. Spread the palms wide, stack the shoulders over wrists. -Knees are hip distance apart, curl the toes under. -Walk the palms just out in front of the shoulders. Be sure the palms are spread flat, no air under palms. 2. Raise the Body Up and Back into Posture. -Ground down into the palms, raise the knees off the mat while shifting the stomach toward the thighs. -Lift the hips up high, as the legs straighten. Keep toes pointing forward.Begin by maintaining a slight bend in the knees and over time as the body becomes more flexible slowly straightening the legs, reaching heels toward the mat. Do not lock the legs; keep a micro bend to prevent injury. 3.Hold and Breathe. Continue to reach the heels toward the mat, raise the hips high.To help create space, it is an option to walk the dog or paddle out the feet. -Bending one knee at a time while straightening the other leg, reach the heel toward the mat. -Switch back and forth between left and right leg. -Hold Down Dog for 5-10 or more breaths, release onto the knees to come out of the posture. Repeat many times throughout yoga practice or 2-3 times during the day stretch and elongate the entire body. Variations/Modifications: *See pic Happy Monday

Our storefront is open today until 5pm for your gift giving needs We have Punch passes, yoga mats, bolsters, meditation pillows, blankets, yoga straps, mat spray, incense, mala beads, salt lamps, massage oil and more! See you soon

...and of course, add yoga and meditation to this list Have a great Friday!