Embodying your Pregnancy

Embodying your Pregnancy
November 15th 10 am – 4 pm
$50, inquire for scholarship opportunities

This is a one-day class that explores the mechanics of birth for both the mom and baby, and more importantly, what you can do as a mother to help the birth go as smoothly as possible.  There are many easy exercises that release the pelvic floor (where the baby will pass through), and loosen and balance the pelvis for more comfort during pregnancy and flexibility during labor and birth. Other simple exercises and tricks will be taught to help prevent pelvic floor tearing and to give baby as much room as possible to turn as they get ready to enter into the world!

In addition to physical exercises, we discuss fears, exercises on how to let go of control and let the birth unfold as it’s intended, and how to get out of your head and into your body. There is no “right” way to give birth, only your way. This class is designed to help you get in touch with you and your baby!

It is open to all women, but the sooner in the pregnancy the better to give time to practice! This is a loosely structured class that provides room to explore topics of the participants’ interest; questions are encouraged.

Register online under “workshops”  or contact Morgan at morgan@simplehumanstudios.net  or 916 538 4177

First Friday Foot Class!

Friday, November 7th, 6:00 – 7:15 pm
Donation based, suggested minimum $5

Starting in November, come to Simple Human Studios First Friday Foot Class! Is once a month too much to ask to give your feet some good lovin’?

Our feet support us all day long, yet they are often the most neglected part of ourselves. They get stuffed into uncomfortable shoes for most of the day, and don’t get to relax until you go to bed. What we don’t often know is that feet are key to a long life of healthy mobility. For example, these highly developed, biomechanically complex structures deal with impact forces many times our body weight daily just to walk.

Learn how healthy feet are the foundation to a healthy body, and how to correct misalignments to reduce pain in the feet, knees and even the back.
This course is suitable for all bodies, ages, and levels of knowledge.

Location: 700 Alhambra Blvd on the corner of Alhambra and G st.

For more info contact morgan@simplehumanstudios.net or just show up – walk-ins welcome!

Rebuilding Your Post-Natal Body

Rebuilding Your Post-Natal Body
June 21st 10 AM – 2 PM
$50 (scholarships available, will not be turned away due to lack of funds)
Book online, or contact Morgan at 916-538-4177 or at info@simplehumanstudios.net

This class is designed to teach you what you need to know beyond kegels and crunches to get your pre-baby body back into good health! They say your body will never be the same, but that’s only true if you don’t do something about it.

You will learn breathing exercises to strengthen the core and help prevent incontinence, organ prolapse and how to prepare your body for your next possible baby. These are very important – and very simple – exercises that your doctors, and most midwives won’t teach you, but make all the difference in being “normal” again. You will also learn helpful stretches to prevent upper and lower back pain, shoulder and neck pain from breast feeding, lifting and holding your new little one.

Don’t diminish the work you body has to do AFTER your new baby is here. Make sure you have the skills to support healthy patterns moving forward, and keep your energy at its best. Course suited for those currently pregnant and up to 6 months after delivery (to be the most effective, but good for ANY woman having given birth (or wanting to!)

Foot Foundations

May 10th, 2014 10 AM – 2 PM
Contact Morgan at morgan.perry@gmail.com, 916 538 4177 or BOOK ONLINE HERE

Our feet support us all day long, yet they are often the most neglected part of ourselves. They get stuffed into uncomfortable shoes for most of the day, and don’t get to relax until you go to bed. What we don’t often know is that feet are key to a long life of healthy mobility. For example, these highly developed, biomechanically complex structures deal with impact forces many times our body weight daily just to walk.

Learn how healthy feet are the foundation to a healthy body, and how to correct misalignments to reduce pain in the feet, knees and even the back.
This course is suitable for all bodies, ages, and levels of knowledge.

Master Gyrotonic Trainer Tamara Yoneda at Simple Human Studios

I am pleased to share that Master Trainer Tamara Yoneda will be returning to Sacramento

Gyrokinesis classes, public welcomed
Fridays April 25 and May 2,
12:30-1:45 p.m. Fee: $15

Simple Human Studio
700 Alhambra (door on “G” Street)

Please ask about private sessions on Gyrotonic apparatus with Tamara for Gyrotonic Students; and Master Classes on Gyrotonic apparatus for certified Gyrotonic and Gyrokinesis trainers are also available after friday classes April 25 and May 2, and on Wednesday April 30th.

For any questions or to register for private classes with Tamarah:
Phone/Text Ann Sibbet (916) 446-3439
email: ann.sibbet@icloud.com

Upcoming workshop: Bringing Your Hormones Into Natural Balance

Bringing Your Hormones Into Natural Balance
Saturday, April 5th
9 am– 5 pm $150

No one likes to be told that they are “being hormonal,” but the truth is that both men (yes, men) and women have hormonal shifts and changes. With those changes come unexpected symptoms.

Teara Ashby will lead an interactive and engaging workshop where we will discuss
each of the hormone glands, the hormones they produce, interrelationships, and symptoms of hormone imbalance. Both male and female hormones will be discussed equally — including menstruation to menopause and andropause (male menopause). Teara’s book, The Hormone Dance, will be available for purchase.

This workshop is open to anyone. Dress comfortably and bring your questions. Payments in cash only, please.

For more information and to register:

Morgan.perry@gmail.com, 916 538 4177 or sign up online at simplehumanstudios.net

Dr. Teara Ashby of Integrated Balance began her career with a Doctorate in Chiropractic Medicine in 2002. She is currently completing her thesis toward a Diploma of Osteopathy (Manual Practice). Teara has published work in The Lancet and has spent time on outreach projects in France and Costa Rica and traveled to Peru with Osteopaths Without Borders. Teara is an engaging and energetic teacher. Her classes are memorable, bringing students more in tune with their bodies.

Plevic Floor Course 2014

Six Saturdays starting January 18 10:30 am – 12:30 pm, $120.

The pelvic floor is one of the most critical areas in need of attention. Unfortunately, it is also a difficult topic to talk about in our society. Anything below the waist tends to be taboo, and definitely not something talked about casually. The subject is often — wrongly so, mind you — reserved for recent mothers or women who are approaching 50.

This six week series will explore the muscles, bones, and organs of the pelvis through discussions and exercises; which will help you to achieve healthy balance through your every day. Part of a full, healthy life is taking care of every part of yourself. Even the places that are uncomfortable to talk about.

This workshop is open to men and women of all levels of experience.

Contact Morgan at morgan.perry@gmail.com, (916) 538-4177, or book online under “workshops”.

How driving hurts your back: back health and the car seat.

Car seats are made to support the “ideal” body. Unfortunately, the “ideal” body these seats are designed for doesn’t exist.  Depending on your car, you will have multiple adjustments to help customize the fit, but unfortunately, we usually set ourselves up to be comfortable (proof in point: why don’t we all have ergonomic couches if we prefer perfect posture to comfort?), and that comfort is hurting our backs in the long run.

What is most commonly adjusted incorrectly is the “lumbar” support option.  It makes sense that this should fit into our lumbar spine — being that it is the “lumbar support” option — however, this option serves a poor bolster against a slumping spine. Having something against our lower back to keep it in the “correct position” doesn’t mean it actually changes the position, or if it does, that it is for the better. In fact, by having a something hold our back can possibly weaken muscles and cause more compression (read: pain) and more bad posture and pain going forward.

How do you change this? First thing: level out your seat to be as flat as possible. The lumbar spine support should actually be hitting just above your buttocks, at the sacrum (It’s crude, but the most convex portion should hit a couple of inches above your butt crack). You should feel your pelvis slightly tipped forward and it should be harder to round your lower back even if you try. If you cannot level your seating surface, fold up a towel to make it as flat as possible – remember that the towel will flatten when you sit on it for any period of time, so account for that when first making it.

If your seat is declined downward so that the portion under your knees is higher than your butt, two problems arise: First, it increases hip flexion — leading to more shortening of important postural muscles: in any chair your knees should be just lower than your hips. And, second, it encourages a tucking under of the pelvis so you end up sitting on your tailbone and further rounding the lower back.  The lumbar support is supposed to abate this, but if your seat is set to decline, it will work against you instead.

You should be able to sit solidly on top your sit bones, not rest against your lower back. If you don’t know where your sit bones are, sit on your hands and feel for a small round bone in the middle of each buttocks. Your tail bone should hang freely in between these bones, you should NOT be resting much weight on your tailbone. Visualize your tailbone like the tail fin of a fish – it should be able to freely swing at the end of your spine. If you cannot get into a position that allows for the free swing of your tailbone, you are contributing to poor posture and possible pain.

We also forget that driving is really, really stressful. We have become inured to it over years of daily commuting and errand running, but our body still releases stress hormones when we see anything that could possibly hit us or get hit by us – the car that didn’t stop all the way or the one that stopped too suddenly, for example. (Not to mention the red lights when we are running late and that guy doing 40 mph in the fast lane.)

Any time we release stress hormones we are simulating our sympathetic system and causing our muscles to tighten and get ready for “fight or flight” from whatever triggering our stress response, and instead of having a healthy walk or relaxing stretch to diffuse them, we go sit for 8 hours, allowing stress to build and muscles to get tighter. Just the act remembering that driving is stressful, and deeply breathing at a red lights or sitting and relaxing for (literally!) a minute before you rush off to your next appointment goes a long way to keep the stress building.

To summarize:

  • Get your seat as level as possible so the lumbar support is resting closer to your pelvis at the sacrum, not against lower back.
  • Your knees should be lower than your hips, or as low as your car will allow. Prop as necessary.
  • You should be able to easily sit on your sit bones, not behind them or on your tailbone. Play with your adjustments until you can find the combination that allows you to do this best.
  • You shouldn’t feel that the seat has to “hold” your spine upright, get on your sit bones!
  • Relax! Breathing and reducing stress in the car as much as possible goes a long way for long term health.
Try these suggestions, even if you don’t spend much time in the car. Any time in a bad position enforces bad mechanics and spills over into all your activities.  Think about doing yoga or pilates – you feel great after doing something good; it’s the same with bad habits, you’ll feel miserable after doing something bad, even if that bad is just for a little while.

If you would like a free car consultation to help you position yourself in your car better, please contact Morgan Perry at morgan.perry@gmail.com to schedule.   Also, the upcoming Healthy Back Series: The Pelvic Floor addresses many of the problems we have with sitting and poor posture if you would like to learn more about healthy sitting and to help reduce other causes of back pain.


Healthy Back Series: Pelvic Floor Workshop

Starting Saturday September 21st – Saturday October 28th, 2013 – Healthy Back Series: The Pelvic Floor

Just what exactly is the pelvic floor, and why should I care about it? Back pain can have many causes and we are often unaware of the movements (or lack of) that maintain chronic pain.

Entrenched habits of daily activities like sitting, walking, driving have a large effect on the muscles at the base of the pelvis – the pelvic floor. If you have chronic sciatica, low back pain, issues with incontinence, or even headaches, this series can help you learn how to sit better, relax painful muscles, and strengthen postural muscles that all lead to a healthier back.

This 6 week series explores the muscles, bones, and organs of the pelvis, and teaches you how to achieve healthy balance through your daily activities.

Open to men and women of all levels experience.

6 Saturdays starting September 21st
10:00 am – 11:30 pm

One House of Peace’s May 2013 offerings

May 4th, 2013 – Embracing Karma, Opening to Possibility

1:00 pm – 5:00 pm
$50-75 sliding scale

Karma is the internal rule-book that we reference to find out what is right and wrong, what is good and bad. It’s where we turn for information about how to survive our lives. Karma can also be described as the incessant push toward what you think you deserve. Many of us are unconscious to the programming that runs our lives. What we are unconscious to silently governs us – that’s karma.

In this workshop, we will bring deeper awareness to the patterns that run us, thus allowing us to experience the Truth – that karma is an illusion. When able to recognize the way in which our habitual and karmic patterns are a creation, we can embrace them and then let go of our need to be directed by them. Possibility lies beyond the illusion of karma. Freedom comes through letting go.

Join us as we explore this topic through guided imagery, group discussion, and a meditation practice that will assist in accessing possibility. Join us as we experience what’s beyond the world of karmic default settings – settings that through Awareness Practice become options, not requirements. All levels are welcome.

Click here to register

May 2nd, 2013 – Sitting Meditation and Group Discussion With Caverly Morgan

7:30 pm – 9:00 pm
$15-20 sliding scale

Caverly Morgan of One House of Peace will be in Sacramento in May, and while there, she will be guiding the weekly meditation practice at Simple Human Studios. Caverly facilitates an in-depth discussion, which is interactive and personal (though there is no requirement to speak). The teachings of the practice come forward within this discussion, which brings awareness to the process of suffering and focus on learning ways to move beyond.

No registration required, please drop in all are welcome