MARY SUE HAYWARD | YOGA TEACHER

I’m Mary Sue, a yoga teacher in Dallas, Texas. I discovered yoga in mid-life and understand what it is like to be a beginner. With a Master’s degree in Clinical and Counseling Psychology from SMU, E-RYT 500, and YACEP registered yoga teacher certifications and a HeavyWeight Yoga certification, I work with new or returning students, students with physical limitations, overweight students, and even experienced yoga practitioners. Beyond the mat, I mentor new yoga teachers who want a behind-the-scenes support team as they establish their yoga teaching practice.

You are not too old, too young, too big, too small,
or too weak to try.

You can do this!

TAKE GENTLE YOGA WITH ME ONLINE!

Three days a week, every Monday, Tuesday, and Thursday from 9:30 am to 10:30 am through Zoom.

Download the Zoom app, then register for the class through email. I can’t wait to see you!

One day it will safe to practice together in person. Until then, I hope you join me on the mat right from your living room!

THINGS TO KNOW

Welcome & Introduction

What to Expect in Class

Helpful Yoga Props

DONATIONS

Rather than sell you a membership or subscription, I provide the best of what I know and believe to be true about the practice of yoga, and trust you to support my efforts as you are able. If you find what I offer to be of benefit, please support my work by donation. Keep reading to see what others have asked:

How much should I donate?

The donation amount is up to you. Really. You choose the amount. Seriously.

How often should I donate?

Some students donate on a class by class basis. Others donate by the week or month. Some students donate a lump sum, and then keep track of how many classes they attend, and donate a new lump when they feel it is warranted. For convenience, some students set up a monthly automated payment from their bank.

How do I send a donation?

1. You can use Zelle to donate. My user ID is my phone number. Please let me know if you want to use Zelle.

2. You can send a check to my business address:

Mary Sue Hayward Yoga Teacher
P.O. Box 180213
Dallas Texas 75218

3. You may use Venmo to donate to my account: @MarySue-Hayward. Please let me know if you want to use Venmo.

Can I talk to you about this?

Yes! Call me, text me, email me, whatever works best for you. I’m more than happy to discuss donations or anything else related to our practice.

WORKSHOPS

YOGA, FASCIA, AND THE BACK

Few of us make it to adulthood without experiencing back discomfort. Back pain can arise from injuries, surgery, health problems, poor posture, misuse, or even a sedentary life. This workshop will focus on relieving the tightness and discomfort that can develop along the entire length of the back from the crown of the head to the base of the tail. Participants will:

Learn the anatomy of the back that contributes to comfort and healthy movement
Use balls, noodles, straps, & blocks to create a supple and supportive fascia structure
Practice yoga sequences to create freedom of movement in the back surfaces
Benefit from hands-on assists (if desired.)
Receive a take-home illustrated Practice Card with a back friendly asana sequence

YOGA, FASCIA, AND THE SHOULDERS

Through injury and overuse, we can develop tightness and impingement in the shoulders. Some people experience ‘frozen shoulder’, with limited range of movement associated with pain. This workshop will focus on relieving tightness and tension, and create a sense of openness in the skeletal, muscular and fascial structures of the shoulders and upper back.

Learn the anatomy of the shoulders that contributes to comfort and healthy movement
Use balls, noodles, straps, & blocks to create a supple and supportive fascia structure
Practice yoga sequences to create freedom of movement in the shoulders
Benefit from hands-on assists (if desired.)
Receive a take-home illustrated Practice Card with a shoulder friendly asana sequence

YOGA, FASCIA, AND THE HIPS

This workshop will help you release tension and tightness in your hips and lower back. Mary Sue and Susan Wheeler will show you how to create space and openness in this important structural part of the body. Learn how to bring ease into your hips through fasia release and yoga movement.

Learn the anatomy of the hips that contributes to comfort and healthy movement
Use balls, noodles, straps, & blocks to create a supple and supportive fascia structure
Practice yoga sequences to open the hips and create freedom of movement
Benefit from hands-on assists (if desired.)
Receive a take-home illustrated Practice Card with a hip friendly asana sequence

No previous yoga experience is needed. All bodies and ages are welcome.

YOGA FOR A BETTER BACK

Back problems are common as we age, but it doesn’t have to be that way. In Yoga for a Better Back, you will:

Learn about the causes of back pain and ways to prevent it
Learn about the anatomy of the back and pelvis
Recognize your biomechanical pattern in walking, standing, and yoga
Understand more about torque, pelvic tilt, and tension
Practice movement and yoga to release and prevent back pain
Receive a handout with back-friendly yoga sequences to practice at home

PERSONALIZE YOUR PRACTICE: EXPLORING MODIFICATIONS AND VARIATIONS

Learn how to make yoga more accessible even if you cannot touch your toes! All levels are welcome, but this workshop is not appropriate for students who are unable to get up and down from the mat unaided. Participants will:

Learn safe, effective modifications for yoga poses you practice in class
Practice with props to adapt challenging poses & keep the benefit of the action
Receive an illustrated notebook with how-to instructions
Have an opportunity for Q & A to address your specific challenges

YOGA AND FASCIA WORKSHOP

Amaze your body, and feel better through myofascial release using yoga balls and noodles. Instructors Mary Sue Hayward and Susan Wheeler invite you to explore, play, and enjoy finding ease and movement throughout your yoga practice. This one-hour pop-up workshop will focus on using balls and noodles to ease tension and tightness in the body. We’ll play with tennis balls, large balls, pool noodles, blocks and straps to create openness in the muscles used in yoga. Participants will:

Review the anatomy that can contribute to tightness
Practice myofascial release techniques using a variety of yoga tools
Experience a short yoga practice that explores myofascial release
Get a handout with at-home yoga exercises
Receive a noodle-ball to take home

YOGA FOR THE ABSOLUTE BEGINNER

Curious about yoga but unsure if it is right for you? Yoga for the Absolute Beginner will help answer your questions!

In this workshop, you will learn yoga basics and practice accessible poses. Try a slow yoga practice with both seated and standing poses, along with modifications and supportive props under the guidance of an experienced teacher. Mats are available or you may bring your own.

You will learn:

     · What to expect in a yoga class
    · How find the right teacher and class
    · About the different styles of yoga
    · How to practice yoga poses
    · What to wear
    · How to use yoga props
    · The importance of breath in yoga
    · The names of key yoga poses

There will be plenty of opportunity for questions and answers. No previous yoga experience is necessary. All bodies and ages are welcome.*

PLEASE NOTE: * We will sit on the floor or move on our mat during class. Wear comfortable clothes that move with you. Participants must be able to get up and down from the yoga mat unassisted. Please check with your health care provider if you are being treated for any condition that impacts movement or physical activity. No shoes are allowed in the yoga room. Most students prefer to practice in bare feet, but you are welcome to wear socks if preferred. This workshop will not include chair yoga modifications.

PRIVATE YOGA INSTRUCTION

For time that really is all about you, a private yoga session is just the thing! Private yoga sessions vary depending on your goals. You can explore individual poses, learn how to modify your practice, or simply enjoy an uninterrupted conversation to address yoga questions. The best private yoga sessions are a meeting of the minds between the student and teacher. Private yoga is available in one-on-one online instruction.

MENTORING

After you complete yoga teacher training and begin your teaching practice, invariably big questions arise. Through one-on-one mentoring with an experienced teacher, discover your unique voice and vision. Create a library of asana sequences, practice fundamental teaching skills, and learn how to address difficult situations. Mentoring provides a safe, confidential, and supportive environment in which you can develop into an effective yoga teacher.

Every mentor relationship is unique, depending on your goals and questions. If we work together, you will:

Receive honest and constructive feedback.
Establish clear goals & action steps for an effective teaching practice.
Create a balanced approach to teaching that allows you to maintain healthy energy.
Recognize barriers that interfere with teaching and develop a plan to work through them.

We will start with a conversation to explore how I can best support your teaching endeavors. After discussing your goals, we will establish regularly scheduled meet-ups (via Zoom or by phone). While some new teachers want to meet just a few times before moving forward, other teachers enjoy a deeper study over a longer period of time. It is up to you!

To begin, reach out by sending me an email here.

WHAT PEOPLE ARE SAYING

Kind words from students and colleagues

Wes W.

Being an older, less-flexible male student, I need a class that challenges, but not overwhelms me. I found Mary Sue’s Yoga 101 as the perfect class. I can do all the poses and don’t feel overworked. Perfect for me.

Linde S.

Mary Sue’s Yoga 101 isn’t just for newbies. While she is definitely teaching the basics, the class is also a wonderful opportunity for any level practitioner to refine their practice, and soak up the positive energy and calm that Mary Sue brings to her studio.

Jean M.

I’m a long-term yoga practitioner and a senior: My body and spirit are grateful for Mary Sue’s gentle, thoughtful, practical, replicable approach to yoga. Under her guidance, newcomers and veterans alike enjoy ways to visualize postures and then engage in them appropriately, so that the potential for injury is avoided. Her attention to detail and her willingness to accommodate students ‘where they are’ are two reasons I keep going back. A third reason is that she is not afraid to challenge students. May I add a fourth reason? Mary Sue is a humble, sweet, down-to-earth human being, and it’s a delight to be in her classes. I always feel better, more supple and lithe — and in a better mood — when I have studied with her.

Mary Kimberlin, Advanced Certified Rolfer

Mary Sue Hayward is a serious yoga teacher. What do I mean by that? She is dedicated to doing the best for her students. Her life experience has led her to develop deep resilience, empathy, and she already had intelligence. Those qualities are a great combination in a yoga teacher. We all need someone to teach us that!

Jennifer Walz, L. Ac.

I love Mary Sue’s Yoga 101 class… it’s not only great for people who are new to Yoga but wonderful as well for those who are recovering from an injury or who are older and in need of a gentle class. I have also seen advanced yogis attend Mary Sue’s classes in order to get back in touch with the basics. I recommend Mary Sue’s classes to my patients frequently as part of their recovery from pain or chronic stress. Mary Sue is knowledgeable, kind and creates an atmosphere that makes it easy to get deeper into your practice without causing strain on joints or muscles.

Chip Richie, noted scoundrel and scalawag, and excellent yoga teacher

As “yoga teachers” with little experience are being pumped out like license plates it’s good to find Mary Sue! I have worked with her for over two decades and after five years on the mat we together attended the same 200 hr teacher certification class 15 years ago and she has gone to complete her 500 hour certification as well. You need to know yourself before you can teach others and that only comes with continual and studied practice. Yoga for Mary Sue is both a lifestyle and a passion and it shows in her in-depth knowledge and caring approach to her students both new and experienced. There are never any “shoulds” in her class. She makes it clear from the start that this is your practice and where you are is the perfect place to be, while striving for improvement. Her years in the business community make her a dependable and excellent addition to any yoga studio. Both new students and long-time practitioners will find the guidance offered by her to be both a comfort and a reward.

Mary Sue's Brother

Meh. She’s not that great.

FREQUENTLY ASKED QUESTIONS

Am I too old/fat/inflexible/weak to practice yoga?

Nope. You are not too old, too fat, too inflexible, too weak, too anything to practice yoga. I started yoga in my mid-50s, so I’m really sensitive to the needs of older, less bendy students. You can do this, even if you’ve never exercised before. If your body doesn’t bend easily, we’ll take it slow. If you are not strong, we’ll approach the practice carefully so that you can build strength enough to support your own body. You can do this.

What about my injuries and limitations?

Everyone comes to yoga just as they are, and for many of us that includes old injuries, cranky body parts, and physical challenges. ALWAYS keep your teacher informed about your physical challenges and questions. If you are my student, I will strive to find a way for you to do the practice in a safe way. Props are always available to support you. Poses can be modified in a way that you can get the benefit of the practice without injuring yourself further. If your doctor has given you special instructions about exercise, please let me know BEFORE the practice. There are times when it is important to respect your body’s need for a rest. Yoga will be there when you are healed enough to practice again.

What should I expect in a yoga class?

Unless otherwise noted, classes will last one hour. You should expect to do a variety of poses that stretch and move your body in a safe way. Beginner classes are gentle, and often focus on a specific body part – like hips, shoulders, lower back, etc. All classes will include gentle movement to warm the body and prepare you for the poses. Toward the end of the class, we will do some final subtle poses to allow the body to really relax for our final resting pose, called savasana.

What if I can’t do what the rest of the class is doing?

I’ve never met a single yoga student who hasn’t at one time looked around the room and realized they were the only person unable to do a particular pose. It certainly has happened to me! If you are new to yoga, it might happen a lot. THIS IS NOT A PROBLEM. Come to yoga just as you are, and do the practice available to you that day. The goal is to approach a pose safely, systematically, and with respect to whatever challenges you find. Let your teacher help you. In yoga, everyone was a new student once. In fact, most experienced yoginis will tell you that everyone is a new student every time they step on the mat.

Will yoga help me lose weight?

Yoga is not intended to be a weight loss exercise program, however it can dovetail nicely into an overall lifestyle that includes aerobic exercise. If you seek a calorie-burning yoga experience, I’m probably not the right teacher for you. Yoga classes and private sessions with me will include slow, deliberate movements and poses that relate to each other and that will help you coordinate alignment, movement, breath, strength and balance.

What will yoga do for me?

That is a million dollar question! You will get out of yoga what you put into it. For some people, yoga simply makes their body feel better. Other people feel a calm, less chaotic mind. Yoga is not a cure-all, but many people find that it benefits them in lots of ways.

The physical and emotional benefits of a regular yoga practice are well documented. Through yoga, you can discover the relationship between flexibility, strength, breath, and movement. You do not need to be flexible or strong before starting a yoga practice, but these traits will develop over time. Yoga will help you develop an inner awareness of the physical body, especially a sense of midline, or center, and the perception of balance.

In addition to the physical benefits, regular practitioners have noted that yoga settles the mind and promotes calm thoughts and emotions. It reduces the temptation to be distracted and builds your ability to focus on the moment at hand. Challenges on the mat, such as frustration or over-striving, often reflect real world situations. By developing patience and kindness toward yourself in yoga, it is easier to be kind to yourself (and others!) off the mat.

New students sometimes think yoga is limited to an asana practice – the physical poses and shapes we make with the body. But yoga is considered an eight-limb path, and asana (the poses) is just one limb. The ancient teachers taught that the point of yoga is to prepare the body for meditation and mindfulness. It doesn’t require physical mastery to be ready to meditate, however the focus, calming, and breath work within the physical practice will make it easier!

Do I need special equipment?

No special equipment is absolutely required for yoga, although you can make your practice safer and more accessible with a few yoga props. Most students will want to practice on a yoga mat to provide cushion for tender hips and knees as well as provide ‘grip’ for standing poses. Many students use a pair of yoga blocks to make the floor a bit closer for standing folds, and to give support in certain balance poses. A long yoga strap is also quite helpful, especially for certain stretches. Yoga props are optional, but there are props for almost every situation. New students might consider starting simple and adding props as you explore your practice. For more information, please watch the short video, Helpful Yoga Props, at the top of this website, or reach out to me to discuss your specific concerns.

I’m still not sure. Can I talk to you about my questions?

Yes. Email me with any questions using the contact form below. If you prefer a phone conversation, please provide your phone number in the email.

QUESTIONS & COMMENTS?

JOIN MY EMAIL LIST

Contact Mary Sue at: marysue@marysuehayward.com

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