Advent devotions…

It’s that time of year again…we are in a state of preparation. As Christians this is a good time, this season of waiting and hope, to get our focus right. It can be hard to get and keep that focus of the coming of Christ! There are so many things to distract us.

You can help to set and keep the focus by downloading our new eBook, DoxaSoma: Daily Practice of Advent. Follow along with us each day, breathing and finding that focus.

You can get your copy by clicking below and begin your practice at any time!

Daily Practice of Advent

New website and expanded blog!

We love our readers here on our wordpress blog. It’s been a long and wonderful road and we’re so thankful for you, our readers and subscribers!

DoxaSoma has spent the last year expanding and revamping all kinds of things- our workshops, our manual, our positions cards, our website and now our blog as well!

We’ll still post things here from time to time and of course the archived material will stay here for as long as WordPress is glad to host it but we’ll be posting new information for the most part, on our new website!

I hope you’ll take a moment to check it out. We look forward to seeing you on the new site and blog 🙂

You can find it here:

 

DoxaSoma.com

Doxasoma- The Daily Practice

FAQ: Online Classes!

doxafit 2013

Frequently asked questions about PowHow classes!
1) Can anyone else see me during the class?
Yes! I can! As your instructor I can see your positioning and you can see my demonstration. It’s like a skype call only we’ll be moving through Doxasoma together. No other participants can see you, however.

2)Will I be on the recording?
No! Only my demonstration will be recorded. We can interact during the class, you can ask questions or give feedback but only my portion of the class is recorded.

3)What about the technology? Is it hard to learn?
There may be some learning curve on getting the webcam/audio the first time but I always try to make sure new participants have some time to ramp up on that part. You can ask at any time if you’re having trouble.

4)Why not just do videos? What’s so great about live classes?
Accountability! When we’re all there together I’ll encourage you to keep going, to stretch into your goals and to hold the positions a little longer to reach the strength you didn’t know you had! The recordings are great to keep the momentum going til we meet again as a “class” but the live classes really help us to press forward and keep things moving.

I hope to see you at PowHow (or in person!) soon 🙂
-Angela

 

Online classes are HERE!

Doxafit is very excited to partner with PowHow so that we can bring you online DoxaSoma classes!

At the moment, we’re rolling out a series of “morning stretch” classes from Founder/Master Trainer Angela Doll Carlson but we hope to give you a full complement of classes you can try in the coming months.

We need your help, though. Tell us what you need! Times/Days/Style/Length.

We’re listening!

Take a moment to weigh in here…and in the meantime, feel free to check out the FAQ list that we’ve compiled about taking online DoxaSoma classes:

Some FAQs about taking a DoxaSoma class online-

1)Do I have to live in Chicago?
NO! If you have an internet connection you can take the class!

2)Isn’t this just like watching a video or DVD of the class?
NO! This is better. If you have a webcam either external or in the computer we can actually see and hear each other as well. The instructor is available to give real time feedback on positioning, focus, questions…anything!

3)Do I HAVE to use a webcam?
Absolutely not. You are free to turn off your camera and just interact with audio or even typed chat while you watch (and participate) in the class.

4)Will this be taped?
It can be recorded, yes. It will be available then to anyone who took that class and to others who might want to watch it and see what an online class looks like. Your image WILL NOT show up on the recording, however

5)Are there other times available? I can’t do the times you have listed.
YES! Just let us know what time works best for you and we’ll get an instructor lined up to teach.

6)Can I request a one on one session?
Yes! Private sessions run at a higher hourly rate but they are available. Just send us a message and let us know what you need.

7)Is it safe?
Yes! All of our instructors are fully certified and vetted so you’re safe on a physical level. On a computer level, there is no content to download which decreases any issues about viruses. The other participants cannot see you, only the instructor, so there is no chance you’ll be at risk there.

Sign up to try it out today!

Building the core: Week 2

By now I know you’ve become lovingly familiar with last week’s core builders: Tent, Stone Table and Red Sea.

Right? 🙂

This week we’re going to flip over and approach the mat in from a different perspective, focusing deep on abdominal work in particular with the complimentary positions to last week’s work: Harp, Ark, and Alpha.

The practice of core work fits best after a few minutes of mild stretching of the major muscle groups when the muscles are warm. Be sure to stretch the hamstrings and quads in particular before working this sequence in an upright and balanced position. Two good DoxaSoma positions for this would be:

Knowledge-

From a prone position, grasp your right foot with your right hand and press hips into mat for the stretch. Other hand is placed under the forehead. Switch sides. You may use a strap or towel to reach the ankle or foot if needed.

From a prone position, grasp your right foot with your right hand and press hips into mat for the stretch. Other hand is placed under the forehead. Switch sides. You may use a strap or towel to reach the ankle or foot if needed.

Wisdom-

Begin upright, lifted at the heart and begin to walk the hands forward while keeping a flat lower back.

Begin upright, lifted at the heart and begin to walk the hands forward while keeping a flat lower back.

When you've gone as far as you can with a flat lower back contract at abs and fold at the waist, forehead toward knees.

When you’ve gone as far as you can with a flat lower back contract at abs and fold at the waist, forehead toward knees.

As always, begin first by taking each of the positions on their own, understanding how the movement feels in your body, how the positions change with time and corrected form. Each of these have a modified, back lying counterpart so if you already know you have issues with your neck or lower back then PLEASE begin in back lying position rather than balancing.

Back lying versions of Harp and Ark begin here with the lower and mid back resting on the mat.

Back lying versions of Harp and Ark begin here with the lower and mid back resting on the mat.

You are STILL WORKING in back lying position. Strength is built over time with discernment and attention! When you are able, begin this sequence of movement in a balanced position, keeping heart lifted and abs contracted and working.

Lift at the heart, drawing arms to either side of the legs. Keep head in a  neutral position.

Lift at the heart, drawing arms to either side of the legs. Keep head in a neutral position.

From Ark, return to a seated position, straighten legs and bring arms behind the body, hands facing toward you and lift. Open up at the heart.

From Ark, return to a seated position, straighten legs and bring arms behind the body, hands facing toward you and lift. Open up at the heart.

Return to a seated position, draw knees into chest and grasp ankles gently as you straighten the legs.

Return to a seated position, draw knees into chest and grasp ankles gently as you straighten the legs.

Release to seated again and straighten legs. Bring arms behind the body, open at the heart and lift into Alpha again.

Release to seated again and straighten legs. Bring arms behind the body, open at the heart and lift into Alpha again.

Remember in each of these positions to keep your breathing even and deep. Hold each position for a count of three good breaths, paying attention to how the breathing changes the position. Begin with cycling through the movements, three breaths each position for a total of at least 3-5 cycles. Work toward fluid movement and increasing the length of time you hold each position with good form, increasing the number of cycles of movement as you progress. When you find your form is slipping and you are not able to correct then you’ve found a good place to stop and rest, regroup and stretch again if you’d like.

By the last cycle, see if you can shift your focus a bit from simply abdominal work into the focus of the verses that inform these positions.

“Awake, my soul! Awake, harp and lyre! I will awaken the dawn.” Psalm 57:8

“I am the Alpha and the Omega,” says the Lord God, “who is and who was, and who is to come, the Almighty.” Rev. 1:8

“Arise O Lord, and come to your resting place, you and the ark of your might.” Psalm 132:7-8

Building the core…

You know what you need?

A strong core.

We hear a lot about building a strong “core” and for good reason. If your “core” muscles are strong it means your body is getting the support it needs to keep you moving through your busy life! Try this sequence of movements to help build that vital part. Do this group of movements slowly and with purpose. Focus on keeping the “core” muscle engaged- abdominals, obliques, glutes.

The Core Movements:  Stone Table, Red Sea, Tent

Hold in Stone Table a count of 3 good breaths, engaging the abdominals, head aligned with the body

Hold in Stone Table a count of 3 good breaths, engaging the abdominals, head aligned with the body

Shift your weight to one hand and pivot the body, stacking the feet and raising your free hand

Shift your weight to one hand and pivot the body, stacking the feet and raising your free hand

Come back into Stone Table for the transition

Come back into Stone Table for the transition

Press up into Tent

Press up into Tent

 

Return to Stone Table

Return to Stone Table

Move through this sequence first opening up on the left side, then do the right side to keep things balanced and even. Try to master these three “Core” movements first, moving through smoothly and confidently. Once you have these down, add in some intensifiers for example:

1) Rather than beginning in Stone Table, begin the sequence in Standing at the top of your mat. Hinge to a Bow and bring hands to the mat. Jump (or step) back into Stone Table.

2)Intensify after Stone Table by adding a small Push Up before moving into Red Sea and another before moving into Tent.

3)After finishing the Mat sequence on both sides (left and right) move back to Stone Table. Jump (or step) feet forward between your hands and return to Standing.

Plan on working this full sequence through at least 3-5 times with fluid and continuous movement to start and  try to do this at least 2-3 times a week. This sequence can be done daily if you’d like!

Work toward shifting your focus from the physical movement into a posture of worship over time. How does the building of your physical “core” relate to your spiritual life? Often, our “community life” is what best mirrors our “core work.” Consider that as you work on this sequence!

in the cards…

Love DoxaSoma and want to put together your own practice at home? Check out the Positions Cards now available on our site. There is  a limited supply available at the moment and while we usually reserve these for our Instructors I’m giving you the opportunity to own your very own pack!

Check it out!

Screen Shot 2013-05-10 at 12.07.44 PMOrder yours today by clicking here!

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