January 2012 : Gentle Flow

Hello Friends,

Happy 2012! Wishing you an amazing one.



NY Times writer, David Brooks asked readers over the age of 70 to write autobiographical essays evaluating their own lives. They share insight and learnings on life here. An inspiring read, as we enter this new year.

Read: The Life Report.

December was all about rest and restore! Long held poses stimulate organs and improve concentration. We contintue this trend in slowing down with a gentle flow focus in January.




This month, we will begin and end class with long held relaxation poses, focus on the breath and minimize strain.

Kathryn Budig shares a 22 min. gentle flow video on Yoga Journal that can be done at the comforts of your home, this cold season.

Check out the Video : Gentle Flow

December 2011 : Rest & Restore

Hello Friends,

December is Rest & Restore.

In November, we celebrated gratitude. This holiday season, gratitude can help us bring focus to what we have, and help shift our mind from a scarcity mentality to one of abundance. Think of one person, place, or thing you are thankful for. Dwell there for a while.

This month, we will practice restorative yoga. Most of our lives are spent in movement. Our days are filled with techy conveniences that help us get more done, faster. This basic relaxation is the practice of deliberate stillness and helps us cultivate a habit of attention. We will hold poses for a long period of time with props, allowing all tension to release.



Benefits of Restorative Yoga...

- Brings your system back into balance
- Deepens your breathing
- Reduces stress hormones
- Slows down heart rate + blood pressure
- Boosts levels of joy + serenity

November 2011 : Gratitude

Hello Friends,

November is Gratitude.

Last month, we focused on yoga face. Our facial muscles build tension, and we can daily release this stress by mindfully relaxing our jaw, softening our eyes, and releasing the tongue. Don't let the cold weather, traffic, or your barista at Starbucks stress your face out this season and beyond.

Here are some fun photos by Annelise Hagan that you can mimic at home and during yoga class to relax your face. Don't fear, go for it, relax thy face!



In the spirit of Thanksgiving, we celebrate gratitude this month.

In yoga practice, as we bring more awareness to the mind, we can begin to identify less with negative self chatter and meet each moment as it rises with more gratitude. This can also spill off the mat into your daily life.

What does that mean? Next time, you are berating yourself or life on the mat- stop. Yes, it can be that easy.

Focus on your breath and notice how you are the creator of your own thoughts. Think of a few things that you are thankful for and dwell on them.

This month we investigate gratitude.



"Gratitude" and "Grace" come from the common Latin word gratus, meaning "thankful" or "pleasing."

How to cultivate Gratitude ..

- Start a gratitude journal
- Focus on what you have
- Give back
- Receive with gratitude..this honors the goodness of the giver
- Practice random acts of kindness

October 2011 : Yoga Face

Hello Friends,

October is here.

Last month, we focused on the space between each yoga pose. Our minds often carry on stories as we practice yoga. What am I going to eat for dinner? When will this pose be over? Wonder if the teacher is going to play my favorite jam for savasana? We try to squeeze in personal commentary while we practice and often lose balance or find ourselves lost in the asana sequence.

Take some time to bring awareness and attention to the moment in between the pose. Slow down. Focus on the breath and create a seamless flow from the moment you roll out your mat until your last exhale. Easier said then done. But, let's try! :)

This month we explore yoga poses for the face.



Annelise Hagen shown above released The Yoga Face in 2007 to share ways to relax tension in the face.

During yoga class, you may be instructed to relax your jaw, relax the muscles behind your eyes or stick your tongue out with a large lion roar.

Why? We hold a lot of tension in our face.

There are 57 facial muscles and they too need some TLC. We spend lots of time toning and strengthening the body, but often forget about the muscles above the neck.

This month we will explore yoga for the face.

September 2011 Focus : Transitions in Yoga

Hello Friends,

Welcome to September!

In August, we practiced yoga nidra (sleep) using imagery to relax the body. We are often unaware of our own inner tension. Thoughts and worries may revolve in the mind, even while you sleep. Yoga Nidra can help you release tensions in the body, emotions, and mind, allowing for complete relaxation. If you are interested in exploring further, "Yoga Nidra" by Swami Satyananda Saraswati offers some great nidra methods.

This month we focus on transitions in yoga practice.

September Focus : Transitions in Yoga Practice



Do you ignore the moments in between poses?

Do you rush through them or completely tune them out?

We often avoid uncomfortable places in practice and rush towards the final pose. The journey in yoga practice, as in life, is just as important as the destination. Slowing down and paying closer attention during transitions will help bring focus back to the journey.

This month, we will explore gliding slowly and mindfully between poses building strength and structural integrity.

August Focus : Yoga Nidra

Hello Friends,

August is here!

This past July we practiced different forms of sitting meditation after our asana practice. Research on meditation continues to show that neural circuits transform to increase functionality, focus, empathy and happiness. ABC News recently covered how meditation can help re-wire your brain, in little as an 8 week practice and how more Americans are now practicing meditation. Watch the clip.


This month we practice : Yoga Nidra

Nidra : Sanskrit word for sleep

August Focus : Yoga Nidra



Yoga Nidra or yogi sleep is a form meditation that uses imagery to relax you mentally, emotionally and physically. In yogi sleep we mindfully eliminate stress and burdens and attain more blissful state of awareness. We will practice yoga nidra for 17-20 minutes at the end of asana practice this month.

July Focus : Meditation Practice

Hello Friends,

Welcome to July!

Our dear friend and fellow yoga teacher Lia Hall is heading west to Seattle. She will be sharing thoughts on yoga love from the west coast once she is settled in. Sending her love + prana.

Samskara or habitual patterns was our June focus. We discussed a seven step process that can help bring awareness to any patterns that you would like to shift in your life or simply bring awareness to. You may explore these steps in this Yoga Journal article by Bo Forbes 'Stuck in a Rut?'

Bo Forbes is a yoga teacher + psychologist. She makes this important point on change: "Intellectual insight that does not travel beyond the mind seldom translates into change. Because the body houses our emotional intelligence, it might not assimilate the insight. Yoga acts through the medium of the body, taking vidya (awareness)to even deeper levels."

This month we practice : Meditation

Dhyana* - is the Sanskrit word for meditation or mental concentration in thought/vision/knowledge



We will practice sitting meditation for 10-15 minutes at the end of asana practice this month.

- Shamatha (Mindfulness)
- Loving Kindness
- Mantra