beginner

Mindful Monday: Day One or One Day?

Good morning, mindful ones!!!

It’s day one! The first day of another round of our 21 day detox.

For the next 21 days, our dedicated yogis will restrain from the following substances:

Sugar (processed and added)

Gluten

Caffeine

Alcohol

Animal products, meat, fish, dairy and eggs = essentially eating vegan for 21 days

On this journey together, we learn to take extremely great care of our bodies, and we experience real, discernible breakthroughs in mind, body and spirit.

Fasting and cleansing has been used throughout the centuries for physical healing and as a path toward enlightenment. Even the fathers of modern medicine Hippocrates and Galen learned that occasionally refraining from food was a proven way to cure disease and heal the body.

And the great philosophers Plato and Socrates regularly gave up certain foods to enhance the sense of physical well-being and to improve mental clarity.

It’s imperative to challenge yourself to let go of certain things you seemingly cannot live without.

All of our mindfulness practices: meditation, yoga, fasting and cleansing allow us to observe the deeper levels of our unconscious mind and uproot deep-seated complexes; current patterns; and fears. We may reveal a deeper sense of clarity within and break from the habit of instant gratification.

Removing these five substances will create space to observe a deeper connection to the role food plays in our lives and how it affects us on deeper levels. We give ourselves the opportunity to break from artificial stimulants and depressants and return to the natural rhythm and flow of the body thereby ending the vicious cycle of self- indulgence followed by self-flagellation.

Keep in mind that there are many ways to practice self-restraints according to our Buddhist teachings.

If you were unable to join our group this round, there are some other behaviors that you can observe and try to abstain from.

Gossip

Judging yourself and others

Over-scheduling yourself

Reacting to every feeling that you have or to the actions of others

Your day one could be anything that you want to observe and improve within your own life. And yoga reminds us that day one can start at any moment of any day. With each new breath that you draw into your body, you can begin again.

How will you use this precious gift of today to improve yourself and thereby elevating the entire universe?

Mindful Monday: Mindful and Conscious Living

Good morning, my beautiful, dearest mindful ones.

Happy Monday!

How you spend your days is ultimately how you spend your LIFE.

You have been given a precious, priceless gift today: this day.

It cannot be purchased.

Or inherited.

Or borrowed from tomorrow.

It cannot be gifted from a loved one.

It is a precious and finite commodity.

1,440 minutes

86,400 seconds

During this time, experts estimate you’ll think between 50,000 to 70,000 thoughts.

That’s between 35 to 50 thoughts each minute.

And when unchecked, 98% are the same thoughts that you had yesterday and are predominantly negative.

With all of these thoughts swirling around in our heads, it’s no wonder that we constantly feel disconnected, anxious, stressed, annoyed and overwhelmed.

This is why yoga and meditation are so critical to not only physical but also our mental health and well-being. Through these practices for short periods of time throughout the day, the mind becomes more calm and serene. When we are thinking less, our awareness of the present moment is sharpened and focused. We are more conscious of breathing. Or physical senses are heightened. We are able to truly connect with one another.

Your conditioned, repetitive thoughts have created your current reality. It’s time to raise your vibration!

Don’t allow your mind to wander undisciplined and randomly. Focus on your breath and on your five senses. Train yourself to be grounded in reality and in the present.

Watch your habits! If you have time to bitch about how cold it is, peruse social media mindlessly, binge watch Netflix, or sit at a bar for an entire afternoon; you have time to meditate, journal, practice yoga and plan nutritious meals for yourself!

Everything is a CHOICE. Being mindless and going through life on auto-pilot is a choice!

Here are some quick and easy choices that we can all make together to raise our vibrations and frequencies.

Drink lots of water

Sweat everyday

Fuel your body with foods that support your body’s natural ability to detox and de-stress

Get enough sleep

Avoid loud, obnoxious people and situations

Speak less, listen more

Don’t interrupt or talk over people when they’re talking to you

Remember that you can learn something from everyone, even if it’s just patience

Be conscious of every thought and every word that you speak

Harness your energy by thinking and speaking much less than you normally do

Spend time in silence and solitude each day

Read more, Watch TV less

Travel!

Take a different route to work

Get upside down every day!

Celebrate the simple things

Declutter your home and your heart

Hey friends, let me know if you have other mindfulness practices that you’d like to share!

Have a mindful week!

February 2019 Pose of the Month: Backbends!

February is the time for ❤️ love. All kinds of love! But personally I’m celebrating sisterly love this month!

And YOU, my lovely friend, get a bonus pose of the month!

Pose One: Urdhva Dhanurasana or Upward Facing Bow (Wheel) Pose:

Step 1

Lie supine on the floor. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible. Bend your elbows and spread your palms on the floor beside your head, forearms relatively perpendicular to the floor, fingers pointing toward your shoulders.

Step 2

Pressing your inner feet actively into the floor, exhale and push your tailbone up toward the pubis, firming (but not hardening) your buttocks, and lift your buttocks off the floor. Keep your thighs and inner feet parallel. Take 2 or 3 breaths. Then firmly press the inner hands into the floor and your shoulder blades against your back and lift up onto the crown of your head. Keep your arms parallel. Take 2 or 3 breaths.

Step 3

Press your feet and hands into the floor, tailbone and shoulder blades against your back, and with an exhalation, lift your head off the floor and straighten your arms. Turn the upper thighs slightly inward and firm the outer thighs. Narrow the hip points and lengthen the tailbone toward the backs of the knees, lifting the pubis toward the navel.

Step 4

Turn your upper arms outward but keep the weight on the bases of the index fingers. Spread your shoulder blades across your back and let your head hang, or lift it slightly to look down at the floor.

Step 5

Stay in the pose anywhere from 5 to 10 seconds or more, breathing easily. Repeat anywhere from 3 to 10 times.

Pose Two: Bhujangasana or Cobra Pose

Step 1

Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.

Step 2

Press the tops of your feet and thighs firmly into the floor.

Step 3

On an inhalation, begin to straighten your arms to lift your chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs. Press your tailbone toward your pubis and lift your pubis toward your navel. Narrow your hip points. Firm but don’t harden the buttocks.

Step 4

Firm your shoulder blades against your back, puffing your side ribs forward. Lift through the top of your sternum but avoid pushing your front ribs forward, which only hardens the lower back. Distribute the backbend evenly throughout the entire spine.

Step 5

Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation. Option to bend your knees and lift your chest hire.

October 2018 Pose of the Month: Paschimottanasana

Happy October! In this time of transition from summer to fall, it’s so important to work on grounding and stabilizing.

October pose of the month is Paschimottanasana or intense west stretch.

Pashchima = the West, or the back of the body.

Uttana = intense stretch.

This pose honors the inner wisdom and voice of your spirit; calms the nervous system, and allows you to literally turn in toward yourself. It is one of our most grounding poses!

• Extend your legs in front of you and ground down through both sitting bones. If your low back is particularly tight, consider sitting up on a folded blanket so your pelvis can tip forward.

• As you bow over your legs, aim to initiate the fold from the pelvis/hips, as opposed to the mid back.

• Keep the lumbar spine long, and then round over with the thoracic and cervical spine.

• Take slow and deep breaths as you surrender to the stretch and connect to the inner quietude.

Simple and yummy!!!

Enjoy!

Mindful Monday: Sho Shin

Happy Monday, mindful ones!

Sho Shin is a concept in Zen Buddhism that means ‘a beginner’s mind.’ There are four states of mind in Zen Buddhism. This week, we’ll discuss the first state.

Sho Shin is characterized by an attitude of openness, eagerness, and a complete lack of preconceptions when studying a subject or beginning an endeavor.

Think about when you took your first yoga class. Or first 100 for that matter! You were excited and so eager to learn everything about this ancient practice! Your mind was like a sponge, simply and enthusiastically absorbing every thing you could about yoga.

When you are in a state of shoshin you are feeling enthusiastic, creative and above all optimistic.

It’s easy to be fired up about new, exciting endeavors. The practice is to remain open-minded and optimistic when you’ve practiced for many, many years and are considered an ‘expert.’

One of the key aspects of shoshin is an absence of preconceptions and a general sense of optimism. When you are in a state of shoshin you shouldn’t be thinking too much about what you think is going to happen, you should just be eager to accept whatever comes and assured it will all be for the best.

This release of preconceptions and attitude of viewing everything with fresh eyes is one of shoshin’s most valuable qualities. You can work on placing yourself in a state of shoshin even when doing something you’ve done before to keep each experience fresh and to ensure that you aren’t making poor decisions based on preconceived biases. It also helps train you to keep a positive and eager outlook about everything that might come your way.

For this reason, I always try to keep my teaching as well as my personal practice fresh with new and different sequencing and transitions. In order to do this, I MUST continue to practice with new and different teachers. I must continue to expand my knowledge base and work tirelessly to cultivate a state of shoshin. I often see experienced students turn on auto-pilot in class and assume they know where we are going next.

The danger of an ‘expert’s mind’ is that few possibilities exist in this mind. Less aspects of a situation are questioned and more are assumed. This often results in a narrowed perception and performing tasks on autopilot without room for a fresh, new perspective. Things are always done a certain way with no opportunities for improvement.

So how do we cultivate shoshin in our everyday lives and on our mats?

Just like all programs of thoughts in our minds, new thought patterns can be cultivated. Meditating and practicing gratitude are scientifically measurable ways to literally create new gray matter. Cultivating a beginner’s mind is exactly the same.

  • Try to approach situations without assumptions or expectations.
  • Don’t judge as good or bad. Be open to any outcome.
  • Be curious! Question with interest and wonder!
  • Switch things up. Drive a different route. Practice at a different time. Move your mat to a different place in the room.
  • Empty your mind!
  • Have a great week, friends!
  • Mindful Monday: Harmony

    Happy Monday, friends!

    During my meditation this morning, the word harmony surfaced, and an immediate sense of well-being and peace washed through my body.

    Such a lovely, fluid word! In music and art, harmony is a blend of various, individual elements to create a pleasing integrated composition.

    According to Sri B.K.S. Iyengar, “Any action done with beauty and purity, and in complete harmony of body, mind and soul, is art.”

    I’ve experienced those fleeting moments on my mat; when my breath is dominating my mind and I have a hyper awareness of my body balancing on my mat with a sense of ease and lightness. A feeling of effortless effort. Allowing my muscles to engage without any tension or resistance. For those few breaths, time slows down and expands. I am aware of all the energy surrounding me, and I can feel a single bead of sweat trickle down my back. And then a single thought enters my mind, and I waver and my balance shifts and the moment vanishes.

    With that awareness of perfect harmony on my mat, I am able to recognize those moments off of my mat as well. Moments walking in nature. That perfect, elusive golf swing. Watching the sun rise and set each day. Sitting in the sun at an outdoor beer garden. Listening and dancing to music. Moments of complete, comfortable silence with a loved one. A few solid breaths of mental stillness during meditation. They are few and far between. But glorious and sublime and perfect.

    And the truth is that each moment of life is perfect unto itself. And the human challenge is to cultivate that acute level of awareness and mindfulness to appreciate the full spectrum of life experience. Sadness, happiness, tragedy, good fortune, failure, success, love, fear, profit and loss.

    Health refers to the physical body; wellness refers to our state of being. When body, mind and spirit are in harmony, we experience perfect health. I strongly believe that truth health is an integration of how we treat our bodies, but also so much more important is how our minds live in a state of wellness.

    The thought of living in harmony with others is perfectly expressed in chapter 49 of the Tao Te Ching.

    – 49 –

    The Sage has no fixed mind; she understands the mind of the people.

    She treats those who are good with goodness.

    She also treats those who are bad with goodness

    because goodness is the nature of her being.

    ~

    She is kind to the kind.

    She is also kind to the unkind

    because kindness is the nature of her being.

    She trusts people who are trustworthy.

    She also trusts people who are not trustworthy.

    This is how she gains true trust.

    ~

    The Sage lives in harmony with all below heaven.

    Her mind is like space.

    People don’t understand her.

    They look to her and wait.

    She sees everything as her own self;

    she loves everyone as her own child.

    Of course, these moments are also so fleeting and rare. But such a lovely ideal to move toward!

    Harmony in nature was another thought that arose in my sitting today. I believe that to be another complete topic for another time.

    It’s imperative to live in harmony within your own body and mind as the initial step to harmonizing with others and nature. Practice and all is coming.

    Have the best week ever, friends!

    Mindful Monday: Get Grounded

    Happy Mindful Monday, yogis! Let’s take advantage of this lovely weather and get grounded!

    No, not the kind of grounded where you’re stuck at home with no contact with friends, no TV or electronics. (Although that may also prove beneficial! And actually sounds pretty lovely to me in moderate doses.)

    I’m referring to connecting with Mother Earth by walking barefoot! Ideally on the beach, but until spring break, we’ll have to make do with the wet grass. Or even in the mud! It’s called “earthing,” and aside from being a super yogi thing to do; it has amazing mental, emotional and physical health benefits!

    Here are just a few of the amazing and maybe even surprising benefits of this practice.

    Rejuvenates your senses and calms your mind

    Earthing is usually done in the morning or evening – but fit it in wherever you can!

    Taking deep breaths of fresh air provides oxygen for your entire body to function more efficiently.

    The calm atmosphere and brief moments of unplugging from the matrix and plugging directly into Mother Nature helps relax your entire body and mind, allowing you to release your stress.

    The green color of grass helps stimulate your body to produce calming hormones that help you relax.

    The feeling of cool grass beneath your feet, the calm stillness of early morning or early evening, connecting with nature and feeling the warmth of the sun will certainly boost your mood!

    Connects you to the earth and neutralizes your electrical field

    When we walk barefoot on grass, we are directly connected to the magnetic field of the earth, which affects the entire electrical and magnetic field of the human body.

    This exchange of energies helps neutralize negative electrical impulses in our body which are known to cause certain ailments.

    It is said to also neutralize the effects of spending hours in front of our computer, TV and smart phone screens.

    Cleansing our bodies of negative electrical energies can definitely have a positive effect on our overall health.

    Provides your body with the precious properties of sun energy

    The sunlight warms your winter body to the bone and naturally replenishes your essential vitamin D stores.

    Sun energy is a great source of healing our energies and restorative powers. In Naturopathy, it is referred to as the source of life and energy.

    Studies show that it helps disinfect the body, tones muscles and nerves and supplies the entire body with energy!

    According to experts, we can get the maximum sun energy benefits between 6:30 to 9 in the morning and between 4:30 to about 6:30 in the evening. Be mindful of over exposure to the sun in the harsh afternoon sun hours.

    So get off the pavement, take off your stuffy shoes, and go get grounded!

    Have a great week, my earthy, grounded yogis! See you on your mat this week!

    Mindful Monday: Yoga Etiquette

    Good morning, mindful ones! This is the time of year that our classes can be pretty crowded. You may have already noticed that. So it’s a great time to brush up on our yoga etiquette.

    The word “etiquette” is derived from the French word “estique” meaning to attach or stick. It describes proper conduct established by community, such as our YBD community.

    It’s important to remember that the essence of etiquette begins by showing respect for others, putting others at ease, and showing kindness and courtesy to others. If we follow these mindful guidelines, we are truly practicing the ancient art of yoga.

    So here goes! A few tips to make yourself and those around you at ease and comfortable:

    1. Arrive on time – We are all familiar with that feeling of rushing into the yoga studio. It’s stressful to you and your classmates. Be sure to arrive on time, allowing for time to check-in, put away your personal belongings, set up your mat and grab your props. This will contribute to a more relaxing and focused experience for you. And if you arrive really early, you have a few moments to meditate or practice pranayama (breath work).

    2. Leave your shoes at the door – Please remove your boots or shoes at the front door and place them in the designated trays. Especially during this time of year when our footwear is covered in snow, salt and slush. Not only are you contributing to the cleanliness of our studios, but you’re helping to create a welcoming space for all of us.

    3. Revel in the silence – Yoga is the practice of quieting the mind. Once you step inside the studio, please respect the quiet space we cultivate for you and others. Take conversations to the locker room or lobby area. Many of our students arrive early to practice meditation or to just relax in the warm and silent room. For many, this may be the only time they have all day for themselves. Please be mindful and respectful of that. This of course means please leave your cell phone in the locker room. If there is a specific situation where you need to have your phone with you in the studio, please inform the teacher about it.

    4. Practice personal hygiene – The majority of our classes are heated, so smells can be amplified and overwhelming in the hot room. Please come to class odor-free, meaning sans heavy perfumes and other odors.

    5. Be aware of your space – Once in the studio, please be aware of your space. Our classes are very popular and can get pretty crowded this time of year, so being mindful about how much space we’re taking is important. Sometimes it is a luxury to have endless space around your mat.

    If you notice a late straggler rushing into the room frantically looking for a spot, practice embodying yoga by moving your mat and creating space. This is how world peace begins. One mat at a time.

    We don’t have a ton of rules at YBD, but following these few, simple guidelines will enrich our practice tremendously.

    As always my yoga lovelies, so looking forward to seeing you on your mat this week!

    Onward and upward, always!

    Mindful Monday: Happy New Year!

    Good morning, mindful ones! Happy, happy new year!

    Today we begin again. A fresh clean slate. This is the year that we can finally get it right!

    We begin this new chapter with so much hope and enthusiasm. And resolve.

    Take some quiet time for yourself today to reflect on where you are in your life. Celebrate how much you have grown, endured and survived!

    Focus on all of your blessings. When we see through the lens of gratitude, we attract more abundance, opportunity, and success. Be humble and grateful, and the world will lay itself at your feet.

    Consider the possibility that you are perfect exactly as you are. You are not broken. You don’t have to fix anything. Every moment of your life has been deliberate and meaningful. All of your life experiences converge to bring you right here, right now; this beautiful, expansive moment.

    Life has been conspiring on your behalf since you took your very first breath. Crafting lessons and challenges, each designed specifically for your growth and development.

    There are no mistakes. There are lessons. No regrets, just pure, painful growth. Every compliment, criticism, promotion, setback, good vibe, illness, heartbreak or really, really long line you have to wait in is a gift that was meticulously designed to make possible your becoming more than who you were and, ultimately, happier than ever before.

    Your path toward happiness and success is not a delineated path at all; it’s actually a metaphor for the time it takes for you to really love yourself. To be happy with who you already are, where you are right now, and what you already have … no matter what.

    So set your resolutions this year, but not to fix or improve yourself, but resolve to open your heart, trust more, do scary things. Be happy. So let’s welcome in the year 2018 … It’s all about awareness and gratitude!

    Our studios are open today with a variety of class offerings. Check us out on our YBD app.

    If you really want a radical experience in self awareness and growth, I challenge you to join or 21 day detox!

    In 2018 … May you transcend, rise above, and live happily in abundance, health, and harmony…

    Anicca! Anicca! Anicca! Be happy! Be happy! Be happy!

    Mindful Monday: Yoga Mala

    Happy Monday, mindful ones. Well Chicago is definitely living up to its name. Wow! That brisk wind blasting my face this morning is exhilarating. Like a double shot of espresso!

    It’s getting colder and darker, and I keep reminding myself that it’s OK. In fact, it’s necessary. So I really try to catch myself before I go on auto pilot and just start complaining about it. Practicing mindfulness with my thoughts and my words is a lifelong practice.

    I’m really excited to begin preparations for Yoga by Degrees’ winter solstice celebration. We will observe this auspicious time of year by completing a yoga mala – 108 sun salutations!

    According to Sri K. Pattabhi Jois, founder of Ashtanga yoga, each vinyasa (sun salutation) is like a bead to be counted and each asana (pose) is like a fragrant flower strung on the thread of the breath. The garland of yoga adorns us with peace, health, knowledge and self-awareness

    While this may sound intimidating, it’s actually a practice that is super energizing. Sun salutations are the perfect way to lengthen, strengthen and flex the main muscles of the body while distributing prana throughout your whole system. Anyone can complete a yoga mala, regardless of physical limitations. Some will modify and some students actually intensify the practice!

    When you begin your YBD classes with a handful of sun salutes, you right away feel your heart rate increasing, right? Sun salutes improve circulation, purify your blood and strengthen your physical body. Your lungs, digestive system, as well as your muscles and joints all benefit from this ancient practice. The more you do, the more vital prana circulation is increased, removing energy blockages and unlocking pathways for more energy to flow through you. The natural high you experience from the yoga mala is indescribable.

    Our practice together will focus on the shortest day of the year as a turning point – emerging from a place of darkness to a place of light mentally, physically and even emotionally.

    Some other benefits of sun salutations are:

    • Promotes healthy digestion.

    • Strengthens and tones abdominal muscles through alternate stretching and compression of abdominal organs.

    • Ventilates the lungs, and oxygenates the blood.

    • Rids body of enormous quantity of carbon dioxide & other toxic gases.

    • Quiets the nervous system and improves memory.

    • Promotes sleep and calms anxiety.

    • Normalizes the activity of the endocrine glands – especially the thyroid gland.

    • Improves muscle flexibility.

    • Improves grace and ease.

    Improves flexibility, especially your spine.

    So what are you waiting for? Sign up at your studio today! I guarantee you will not regret honoring the changing of the season in this way. Plus it’ll be a great way to blow off some pent up holiday stress and pressure!

    Have a great week, yogis!!!