Welcome

Clare Norelle is a bilingual community yoga teacher in Madison Wisconsin, offering a variety of yoga classes in English and Spanish, including yin yoga, gentle hatha, flow yoga, chair yoga, and yoga for families and young children.

Through Greenroot Yoga LLC  Clare also offers individual and group sessions in Trauma Center Trauma-Sensitive Yoga (TCTSY), an adjunct treatment for complex trauma, and presentations in English and Spanish about complex trauma and body-centered healing. 

 

 

The earth our mother always says yes. From the skins of the mountains to the depths of the sea, across all her vast surfaces, she blooms with as much life as can possibly be. Yesses everywhere swimming and floating and running, dancing a trillion dances for the sun.  Can we learn to bring as much life as we can to every place that we are, as she does?  Can we learn to nurture what we love and not kill what we fear?  What is the answer?  Yes.

–Anne Herbert

 

Calendar and resources

 

Monday March 29th, 2021

Hello again!

It’s spring… and I hope that you’re okay, maybe even doing well.  If you have experienced loss, or fear, or other hardships in these months of the pandemic, I wish you comfort and healing, and send you love.

I’m taking this week off from teaching online group classes so that I can catch up on gardening and sleep; so grateful that I can do this.

All of my online yoga classes will start up again on Monday April 5th, including classes for Madison School Community Recreation (mscr.org), and the free online yoga classes that I’ve been teaching through most of the pandemic.

I will be making one change to the free online yoga classes: with the advent of spring I hope to get outdoors more often, so on Saturday mornings I’ll only teach one free yoga class, Yoga Suave in Spanish at 8:45 am Central Standard Time, followed by my MSCR Yin Yoga class at 10:15.  I will no longer offer the later Yoga Suave class at 11:30 am.

 

Would you like to join me for some free online yoga sessions?  My current schedule of free classes is below; to learn about community yoga classes that I teach online for Madison School Community Recreation, you can scroll further down the page.  

Scrolling further down you can also find links to many sets of yoga music that I’ve put together for you on Spotify.

Other resources on this website include:

Good poems from a variety of poets: https://clarenorelle.com/category/poetry/

Information on trauma and healing in the body: https://clarenorelle.com/trauma-and-healing-in-the-body/

 

Free online yoga classes in English and Spanish 

Yoga para el Sueño: Martes  8 pm, hora de Wisconsin, 7 pm hora de El Salvador; 6 pm en la costa oueste de los EEUU. Una práctica muy suave para ayudarte a dormir bien; gratuita cada semana.

Yoga for Sleeping (in Spanish) Tuesdays 8 pm in Wisconsin and El Salvador; 6 pm on the west coast.  A very gentle practice to help you sleep well; free weekly sessions.

https://us02web.zoom.us/j/89934245112?pwd=RjZyV0JpQXBaSXNWLzltbmNIajJzZz09.    Meeting ID: 899 3424 5112
Passcode / Contraseña: greenroot

 

Gentle Yoga: Wednesdays 7 pm in Wisconsin, 6 pm in El Salvador; 5 pm on the west coast of th US. A gentle practice to help alleviate stress and trauma; free weekly sessions.

Yoga Suave (en inglés): Miércoles 7 pm en Wisconsin, 6pm en El Salvador; 5 pm en la costa oueste de los EEUU.  Una práctica suave para ayudar a aliviar estrés y trauma; gratuita cada semana.

https://us02web.zoom.us/j/88280449664?pwd=QWJuUHBicmVoN2lzekcvbjRQWmlNUT09.   Meeting ID: 882 8044 9664. Passcode / Contraseña: greenroot

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Yoga Suave para Aliviar el Estrés: Sábado 8:45 am hora de Wisconsin, 7:45 hora de El Salvador; 6:45 am en la costa oueste de los EEUU. Hatha yoga parado, sentado, y acostado en un tapete o colchoneta, para aliviar el estrés, fortalecer el sistema inmunológico, y aumentar el bienestar.  

Gentle Yoga for Stress Release (in Spanish, early class): Saturdays 8:45 am in Wisconsin, 7:45 am in El Salvador; 6:45 am on the west coast of the US. Hatha yoga standing, sitting, and lying on a mat, to relieve stress, strengthen the immune system, and increase well-being. 

https://us02web.zoom.us/j/83014638156?pwd=L2NtcS9xWjVyVmo5SEY1WGpBcHZ4UT09

Meeting ID: 830 1463 8156.   Passcode / Contraseña: greenroot

 

 

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If you have come here to help me you are wasting your time. But if you have come because your liberation is bound up with mine, then let us work together.  –Lilla Watson, Aboriginal elder, activist and educator from Queensland, Australia.

 

Even after decades of yearning and learning and working towards racial justice and reparations—really really imperfectly, pretty steadily—I still get inarticulate when I try to talk about these things. So I’ll just say that along with raw grief and fear over the latest deaths of so many Black, Indigenous, and Latinx people from police violence and Covid 19, I find unexpected hope in seeing how many people are contributing now, in so many different ways, to ending the violence and racial injustice embedded in our culture and its institutions.  I stand with them, and with the people seeking ways to make this movement grow and become sustainable.

***

I appreciate and feel so much gratitude for the long history of yoga in India: for the practitioners who carried it forward and developed it, and for the many diverse paths that they travelled with yoga over time, first in India and then out into other areas of the world. I appreciate the value of yoga as preventive health care, medicine, support for mental wellness, and as a system of practices that can strengthen a sense of self-determination, freedom, connection, and solidarity with the world around us.

So I want yoga to be accessible to anyone who wants to try it. For people of different backgrounds and histories and bodies of all kinds. Inexpensively or for free, whenever possible.

***

More about the free online yoga classes

Some days quite a lot of people show up for these free classes, and other days one or two.  Either way I like holding space for people to practice yoga together, and as long as people keep coming to these sessions, I will keep offering them.

You’re welcome to participate in any of my free community yoga classes for free, really.  But if you’d like to take them and make a donation somewhere, here are some good places where you might do that:

MACH1 Health (street clinics for people in Madison without housing) at: http://machonehealth.org/donate/. 

The Foundation for Black Women’s Wellness, at https://www.gofundme.com/f/blackwomenswellnesscenter 

ROOTS4Change Farm to Families fund, at: https://roots4change.coop/farm-to-families-fund/

Occupy Madison, building tiny houses for people in Madison WI who are homeless: https://occupymadisoninc.com

 

All of the yoga classes I teach are informed by my training and certification in Trauma Center Trauma-Sensitive Yoga (TCTSY), emphasizing skills that can minimize the long-term neurological and whole-body impact of overwhelming experiences, helping to strengthen resilience, immunity, and general well-being.

 

Online yoga sessions, Spring 2021

For all of these online yoga sessions you’ll need to first download the free Zoom app here: https://zoom.us/pricing .  

 

Mondays / Lunes  

 

10:15 am Yoga Suave en sillas, Madison School Community Recreation (MSCR), 5 abril  –  7 junio, para personas con más de 50 años; una práctica relajante, sentada en sillas y parada usando sillas para apoyar el estiramiento. Para inscribirse: 

https://apm.activecommunities.com/mscractivenet/Activity_Search/gr-virtual-yoga-yoga-suave-en-espanol/22682

 

7 pm MSCR Yin Yoga, Spring classes, 4/5/21 – 6/7/21  Slow, long-held stretches sitting and lying on the ground; good for flexibility and peacefulness.  To register: https://mscr.org

 

 

Tuesdays / Martes 

10:30 MSCR Gentle Yoga, Spring classes, 4/6/21 – 6/8/21 A gentle hatha yoga practice combining stretching, strengthening, balancing, and guided rest. This is a Goodman Rotary Class, for people over 50. To register: https://mscr.org

 

8 pm Yoga para el Sueño (gratuita), hora de Wisconsin; 7 pm en El Salvador; 6 pm en la costa oueste de los EEUU. Una práctica muy suave para ayudarte a dormir bien en la noche.

Yoga for Sleeping (in Spanish, free) Tuesdays 8 pm in Wisconsin and 7 pm in El Salvador; 6 pm on the west coast of the US.  A very gentle practice to help you sleep well at night..

https://us02web.zoom.us/j/89934245112?pwd=RjZyV0JpQXBaSXNWLzltbmNIajJzZz09.    Meeting ID: 899 3424 5112
Passcode / Contraseña: greenroot

 

 

Wednesdays / Miércoles 

7 pm  Gentle Yoga (free):  7 pm in Wisconsin and 6 pm en El Salvador; 5 pm on the west coast of the US.   Designed to support mental health and well-being, these sessions offer nothing extraneous–no poems, no singing, just a quiet practice of mindful movement, to help release stress, and to strengthen connections and integration in your nervous system

Yoga Suave y Meditativa (en inglés, gratuita): Miércoles 7 pm en Wisconsin y 6 pm en El Salvador; 5 pm en la costa oueste de los EEUU.  Una práctica suave para ayudar a aliviar estrés y trauma..

https://us02web.zoom.us/j/88280449664?pwd=QWJuUHBicmVoN2lzekcvbjRQWmlNUT09.   Meeting ID: 882 8044 9664. Passcode / Contraseña: greenroot

 

 

Thursdays / Jueves  

10 am MSCR Gentle Flow Yoga Spring classes, 4/7/21 – 6/10/21 A gentle flowing practice, creating rhythms of movement through standing, kneeling, sitting, and reclining yoga positions. This is a Goodman Rotary Class, for people over 50. To register: https://mscr.org

 

7:15 pm MSCR Yin Yoga, Spring classes, 4/7/21 – 6/10/21  Slow, long-held stretches sitting and lying on the ground; good for flexibility and peacefulness.  To register: https://mscr.org

 

 

Saturdays / Sábado 

Yoga Suave para Aliviar el Estrés (gratuita): Sábado 8:45 am hora de Wisconsin, 7:45 en El Salvador; 6:45 am en la costa oueste de los EEUU. Hatha yoga parado, sentado, y acostado en un tapete o colchoneta, para aliviar el estrés, fortalecer el sistema inmunológico, y aumentar el bienestar.  

Gentle Yoga for Stress Release (in Spanish, free): Saturdays 8:45 am in Wisconsin, 7:45 in El Salvador; 6:45 am on the west coast of the US. Hatha yoga standing, sitting, and lying on a mat, to relieve stress, strengthen the immune system, and increase well-being. 

https://us02web.zoom.us/j/83014638156?pwd=L2NtcS9xWjVyVmo5SEY1WGpBcHZ4UT09

Meeting ID: 830 1463 8156

 

10:15 MSCR Yin Yoga Winter classes, 4/10/21 – 6/12/21 Slow, long-held stretches sitting and lying on the ground; good for flexibility and peacefulness.  To register: https://mscr.org

 

 

 

More free resources:

Yoga music on Spotify For a free Spotify account you can register here: https://www.spotify.com/us/signup/?sp_t_counter=1

For Gentle Yoga and Yin Yoga

Greenroot Yoga 1: https://open.spotify.com/playlist/1Y0bdFq1AHQOVbApvB6mc5?si=nd5sDBOaTEmj-nPiVg8VFw

Greenroot Yoga 2: https://open.spotify.com/playlist/75qooz0ICcXhaREoKrGkpM?si=5RByCDaiTiasYo5uc1jKDg

Greenroot Yoga 3: https://open.spotify.com/playlist/0stefpL2Zvx8e6OePSZ0XI?si=5a9ZmvbhQPKU7D-g86L0uA

Greenroot Yoga 4: https://open.spotify.com/playlist/3KAQiWbSRgUwB5UJzNj04b?si=Vbahxo73RPClmRL8HlBNuw

Greenroot Yoga 5: https://open.spotify.com/playlist/6odvDOv3mkAiskDg93ubFb?si=kdQ0pqXVToimvdPBaCNkQg

Greenroot Yoga 6: https://open.spotify.com/playlist/2ghjUOCNpjaiZP5jpqgaNd?si=KFIdtAKyQKOf_YiX2Xnncg

Greenroot Yoga 7: https://open.spotify.com/playlist/268wKWq3Ejkh07NcVuTetJ?si=abg4JSI0Rx2fQAh8hub0kw

Greenroot Yoga 8: https://open.spotify.com/playlist/1Aix6DOcloY1zYpgjvzvVb?si=JRUbFoYvQPOFHnwOScrrFw

Greenroot Yoga 9: https://open.spotify.com/playlist/0ohTupsAKV1byd2JJ3Ccjd?si=RcMLt7maSb2pbl683Jn43Q

Greenroot Yoga 10: https://open.spotify.com/playlist/07A7OASQFnJxAprMSHuDPu?si=pi2USJgyQxaaQBOriGF_BA

Greenroot Yoga 11: https://open.spotify.com/playlist/1zyC70UDGzwgWmg4CB4UEX?si=w9FSAFqNRdOEPJsy8_9t8Q

Greenroot Yoga 12: https://open.spotify.com/playlist/3Bz3p0VMw722cDtE7BFpbk?si=vbG4zSZ-SF2b7lztctr6JQ

 

For Flow Yoga

Greenroot Flow 1: https://open.spotify.com/playlist/664PWARO5JA275Qxuc2wy4?si=kbVwg6KvS6CPjjHMv-3CJw

Greenroot Flow 2: https://open.spotify.com/playlist/4NmCR2qa6HE0piA37RoX3O?si=cbi3ArBgQ2S1CmB1suJbCw

Greenroot Flow 3: https://open.spotify.com/playlist/5dDeMgwOqVpdm01rz1U2ev?si=7sl5OPh2S6G2EOnhgS_C5w

Greenroot Flow 4: https://open.spotify.com/playlist/2DSde5QHcsFoO7o6PwGIss?si=uyZ-hg1sTmeXTVUWEuJqrA

Greenroot Flow 5: https://open.spotify.com/playlist/4T7CVOd4JdDbMg8qrgzSY9?si=1o0JqkPpRwCYvX3awzx16A

Greenroot Flow 6: https://open.spotify.com/playlist/1yd2XwBjJsto6a2Wv3g4hh?si=nZzPw1ODS2eVVdwZpMJUSQ

Greenroot Flow 7: https://open.spotify.com/playlist/6zNnzZdv9zs4quIzQ4TzRV?si=6vyOe5IbSKiPHBPWBRrnGw

Greenroot Flow 8: https://open.spotify.com/playlist/5TTQW7gMP8MTF0gMq8nCff?si=aE7yTu2KQEWOADPD9ld1cQ 

Greenroot Flow 9: https://open.spotify.com/playlist/4PbeT4UNwVxORMgM6IpmNb?si=Oug8I1JjTIqn2UI8WqRzwA

Greenroot Flow 10: https://open.spotify.com/playlist/07A7OASQFnJxAprMSHuDPu?si=fX43YZFERSu0bnWA82myuQ

Greenroot Flow 11: https://open.spotify.com/playlist/56EQsNSTaQT4jGYNvhE1Hs?si=evGoLRrHSVmi806Cnj4Nkg

Greenroot Flow 12: https://open.spotify.com/playlist/4zgutpy9q9cVFzkIDmReKq?si=uKiTN_a9T0OTV5kCGdXpvg

 

 

Web page on the neurobiology of trauma and healing:  https://clarenorelle.com/trauma-and-healing-in-the-body/

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Yin Yoga video, from an online class on March 16th 2020: https://youtu.be/T0ySZNxtc-I 

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For families with young children:  This is a video recording of an online family concert that I did on March 18th 2020.  The resolution & lighting aren’t great, but it’s some fun music for younger children, with some yoga mixed in….and kids who have been in family yoga classes with me might enjoy it.  

https://youtu.be/v_Jq1HVOJ8Y

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Mp3 audio recordings of gentle trauma-sensitive yoga practices

Gentle trauma-sensitive yoga, sitting in a chair

Gentle trauma-sensitive yoga resting practice

 

Slideshows on Complex Trauma and Body-Centered Healing:

 

Part 1 What is trauma? / Trauma in the nervous system

https://www.youtube.com/watch?v=YuAzNPPovX4&t=14s

Complex Trauma and Body Centered Healing Part 1 pdf

 

Part 2 Neuroplasticity, and trauma in the brain

https://www.youtube.com/watch?v=d_tQVJKlLKc&t=14s

Complex Trauma and Body Centered Healing Part 2 pdf

 

Part 3 Trauma vulnerability and resilience / Kinds of trauma
https://www.youtube.com/watch?v=A4GN8M4V5t0

Complex Trauma and Body Centered Healing Part 3, pdf

 

Part 4 Body-centered approaches to healing complex trauma
https://www.youtube.com/watch?v=r9-6AQKIfZg

Complex Trauma and Body Centered Healing Part 4, pdf

 

Part 5 Trauma Center Trauma-Sensitive Yoga, and other healing resources
https://www.youtube.com/watch?v=opNzQ9cPowE

Complex Trauma and Body Centered Healing Part 5, pdf

 

The world is full of beauty, magic, miracles, and patterns that induce wonder… Emergence is one of the best concepts I have learned for discussing this wonder.   Emergence emphasizes critical connections over critical mass, building authentic relationships, listening with all the senses of the body and the mind.

The crisis is everywhere, massive massive massive.  And we are small.

But emergence notices the way small actions and connections create complex systems, patterns that become ecosystems and societies.  Emergence is our inheritance as a part of this universe; it is how we change.  Emergent strategy is how we intentionally change in ways that grow our capacity to embody the just and liberated worlds we long for.

adrienne maree brown, Emergent Strategy