dreams

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!!!

Mindful Monday: Moving Towards Darkness

Good morning and happy Monday, lovely people!

We have hit the jackpot with all of this bonus sunny, warm weather lately! How on earth is it even December?!

Of course, all of the homes adorned with Christmas decorations, a digital overload from advertisers, busy stores and the heavy mall traffic ground us firmly back into the season. Am I right?

And the shorter days and looooonger nights remind us we are smack dab in the middle of that time of year where we continue moving towards darkness.

What are your thoughts and feelings when you think of darkness? Sometimes I think it gets a bum rap.

We become so obsessed with lightness that we can easily overlook the depth and beauty of darkness. Yet we cannot have one without the other!

Popular culture overemphasizes reaching for the light: positivity and affirmations are ubiquitous. And obviously that’s all good! But learning to connect to our “dark side” is essential for a full, rich and complete Life experience.

Our yoga practice is a dance between light and darkness. We arrive on our mats on a quest toward lightness and moksha, and along the way we encounter and get acquainted with our own darkness.

Our darkness or shadow selves encompasses the parts of us we avoid, repress and even suppress: the not so pretty stuff; painful and messy stuff; shame; unhealed wounds; raw and disowned fragments of ourselves.

It’s very understandable that instinctually we avoid the dark aspects of ourselves. But when we do this, our chances for true happiness and joy are in serious jeopardy.

What? Why?!?

Well…. because light and dark are both sides of the same coin. The only exist in relationship to one another. So as you embrace the dark side of yourself, you are paradoxically supporting the lightest and brightest and most authentic you.

Give yourself permission to feel sad, depressed, jealous, uncomfortable and confused or even to be unclear about what you’re feeling! But whatever it is, allow yourself to feel it and experience it. Sharpen your awareness. Move boldly to the depth of these dark feelings. Once you work through them, you are moving directly back towards the light.

See darkness isn’t so bad after all! Yoga teaches us to embrace the full spectrum: light and dark, expansion and contraction, ease and effort.

Trust your own complexity. Embrace your shadows. Say yes please and thank you to all of life’s experiences. Especially the challenging ones! Graditude for the opportunity to grow and transform.

I will be leading a very special practice where we will explore darkness through a moving meditation on Saturday, December 23 at 2:30 pm at our Western Springs location. Please talk to any of our locations for more information or to sign up.

Have a great week, beautiful ones!

Mindful Monday: Know Your Mind

Hello Dear Ones!

Another Monday has arrived. A beautiful fresh clean slate.

Remember that your mind doesn’t control you; you control your mind!

So fill your thoughts with abundance, acceptance, love, happiness, joy, prosperity. Fill your heart with compassion, laughter, tolerance.

Look for the goodness in every single person you meet. Even if you may need to look really, really long and hard.

Happiness is a choice. Entirely 100% up to you and you alone.

Through mindfulness practices like yoga, we begin to ascertain the deeply seeded thought patterns and reactions we’ve supplanted into our own minds. How easy it is to go on auto pilot and just react to situations that appear to be similar to those we’ve experienced in the past.

These samskaras become so deeply embedded into our subconscious that we are unaware of its effects on our thoughts, attitudes and behaviors.

We become trapped in this karmic wheel which keeps spinning around and around as we continue to react again and again.

These patterns are deeply rooted into our psyche. It takes deep awareness and dedication to acknowledge and uproot the samskaras.

To truly know your mind, you must find mental stillness in order to observe. From this place of observation and non-judgment, slowly one moment at a time our samskaras will reveal themselves.

Your yoga practice is such an amazing place to explore and familiarize.

Practicing yoga at least three times a week will have a profound effect in your life physically, mentally, emotionally and metaphysically.

Let’s commit to our mats during this crazy stressful and awesome holiday season.

This week Will be only as awesome as you decide to make it.

So much gratitude for you! Namaste.

Mindful Monday: Thanks

Happy chilly Monday dearest loveliest ones!

How on earth is it the week of Thanksgiving is my question. 2017 has flown on wings it seems.

Here we officially kick-off the season where yoga pants come in really handy for the serious meals heading our way! I’m so darn thankful for yoga pants.

Through yoga, we know that being grateful is a daily practice. We train our minds to reframe the tendency to focus from lacking to abundance. It starts to become a habit.

And this single daily habit has the power to vastly transform your life. The practice of gratitude makes everything Whole and complete and perfect. Gradually we begin to see and understand that what we have and who we are is enough.

It always has been. We just couldn’t see it because our lens was clouded with tendencies to compare ourselves to others; to crave what we don’t have; this constant compulsion to upgrade.

Or that thing we do where we project future happiness and contentment based on a specific set of circumstances.

All of it is really pretty silly when we stop and observe ourselves. This constant spinning and circumventing and projecting and dreaming and regretting and blaming and being down on ourselves. On and on and on our monkey minds whirl.

Then we pause, unroll our mats and climb on. And all of that mental activity is paused. And we take a deep breath and let it go. And we do that again and again and again. And we fill our minds up with the sound and sensation and miracle of our breath.

And there it is. Sitting quietly. Waiting for us. Whatever the heck it was we were spinning around frantically searching for. In the stillness and the silence of our minds, we can finally hear the quiet almost inaudible whisper of our hearts.

Sigh. How lovely is it to feel the strength and flexibility of our own bodies? How lucky are we that we woke up this morning and have the opportunity to read this blog? There’s food in our refrigerator that’s powered by electricity. We have warm clothes to protect us from the harsh wind. We actually have an overabundance of anything that we need. We have the luxury to give away our excess to those less fortunate. This list continues endlessly.

Think of all the things you have to be grateful for. Fill your heart to overflowing with gratitude. And from this space, devote yourself to service. It can be anything! Just make someone around you smile. Go out of your way to help someone who can never repay you. Be kind and tolerant even when you are irritated. I know you, my dearest sweetest Yogi friend, already do so much to uplift those around you!

When we talk about service to others, we are talking about the ultimate high in terms of happiness. Nothing is more gratifying and soul feeding than that.

For the past 30 years, my family and I have served meals to those in need on Thanksgiving Day. Honestly I can’t imagine doing anything else on that day. Please contact me if you’re interested in this service opportunity. Kids love it!

And the bonus for all of us? Each of our studios will offer yoga classes on Thanksgiving day. Check the schedule! Morning classes, all formats. Schedules will vary by studio.

Happy Thanksgiving!

Mindful Monday: Just Breathe

Good morning, dearest ones!

As we launch into this new work week, remember to breathe!

If you’re running late, just breathe

If your kids are moving at less than optimal speed, just breathe

If there’s a long line in front of you at your local coffee shop, just breathe

If you catch every single red light, just breathe

If the person next to you on the train is loudly talking on their phone, just breathe

If your meetings are filled with long-winded monologues, just breathe

If the IT person is taking forever to look at your machine, just breathe

If on the way to yoga class today you’re stuck behind the slowest driving person in the history of mankind, just breathe

And as you breathe, remember to count your blessings. One by one.

I always count you among my many many blessings.

Make it a great week, yogis!

Mindful Monday: Letting Go

Good morning, yogis! Happy Monday! Happy Columbus Day! I’ve been loving our rainy weather we had last week! Rain is so cleansing and renewing, doncha think?

Especially this time of year — watching the waning of summer into autumn and eventually winter. Observing the trees graciously surrendering their foliage, one leaf and bud at a time. 

As we age, we go through the same process. One by one surrendering the things of our youth. The goal is to age as naturally as possible. To embrace anicca, the impermanence of life. To appreciate what we have while we have it; so when the time arrives to relinquish, we can do it with an open heart filled with love, gratitude and acceptance. 

As I have grown older, some things have been fairly easy to yield to my youth: competitiveness, worrying what people think, focusing on superficial things, equating status with success. 

Some things, however, are more of a struggle. Particularly, watching my baby boy grow into an amazing young man. Of course my heart bursts with so much pride at what a talented, hard working, compassionate human being he has become. Each stage of his life has been preparing me for the inevitable time that he will fly from my nest. 

The latest stage is too quickly approaching. I’m writing this blog from the Purdue campus in West Lafayette – we are actually on our second college campus visit. 

Purdue campus visit, Sunday, October 8, 2017


Even in this picture, you can see him pulling away from me. 😭

As parents, regardless of race, gender, social or economic status, we all feel the same thrills and pangs of parenthood. Some of you are young parents, struggling with getting a full night of sleep. Or spending each and every weekend watching your kids play sports. Some of you are empty nesters, learning to rebuild a life not dominated by incessant demands of your time. 

Like the trees, we parents are all on the same path of letting go. Each milestone in our children’s lives is another practice of releasing. In order to be a successful parent, our children should walk away from us, fully equipped to function and thrive in life.  

I’m so grateful for all of the moments I have with my son. And thankful for all of the strong, brave parents showing me the art of letting go. 

Anicca. Anicca. Anicca. Be happy. Be happy. Be happy. 

Mindful Monday: Ugh. A painful truth 

Happy happiest of Mondays, friends! Wow! I dont know about you, but I have been so enjoying this scorching weather lately! Maybe it’s my Indian Filipino genetics. But I loooovvvvve the heat! 

Todays blog focus is on a painful truth: We can’t outwork a bad diet. We just can’t do it. Trust me. I know. 

Now mind you, I was able to do it in my 20s and even my 30s. But that’s no longer how it works. The fact is, if you play, you pay. 

Early in my career as a yoga teacher, I was teaching seven days a week. Something crazy like 25 classes and 6 of them were Sculpt classes! Talk about working out! Oh my poor body was so tired, but I used the rationale that I could eat whatever I wanted since I taught so much. And naturally, the  foods I craved were simple carbohydrates, caffeine and sugar, sugar, sugar. Right? Because my body was looking for quick energy. 

So you’re probably thinking that I should have been in the best shape of my life! That’s exactly my thought back then! 

Well the truth is I gained 30 pounds that year. Thirty. Pounds. The extra weight didn’t feel good on my body. Which resulted in me not feeling good in my body. And that’s a really yucky feeling to have. 

It took me a while to pull myself back. Drop a dozen classes. Take time to heal and to rest. And to try to rebuild my loving relationship with my body. It’s still a struggle! 

What’s been so helpful is to once (sometimes twice) a year do a 21 day total reset. I pull out the following things from my food intake:

All animal proteins

Gluten

All processed sugar

Alcohol 

Caffeine 

My first thought is always: well what’s the purpose of getting out of bed? Lol. Excellent question!

This detox is absolutely a tremendous challenge. But it becomes a 21 day journey of learning so much more about yourself. What role food plays in your life. And the discovery of how GREAT we can and should feel when we wake up each morning!

There are no supplements to purchase and we eat real food. Whole organic nourishing and yummy food! 

And we do it together. As a YBD community. 

We start soon! Here’s the info!


Please email me for your questions: nadja0914@gmail.com. 

Have a wonderful week my Yogi friends! 

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

Mindful Monday: Receive 


Happy Monday, lovely ones! Another spectacular week and weekend in the books! I hope your week was as lovely as you. 

I celebrated another trip around the sun last week — my birthday is always a time for reflection for me. Another year older and wiser. And a perfect time to check in with myself and to own ALL of my stuff. It’s super easy for me to own the seemingly “bad” and “negative” parts. I tend to dismiss the “good” and “positive.” But I’m practicing owning it all without labels or judgements. Soaking everything in as an opportunity for continued awareness and growth – therefore it’s all good! Painful things help me grow. Amazing blessings soften me with gratitude. 

This year, I worked very hard to practice receiving. A dear friend of mine challenged me to only RECEIVE on my birthday. Wow! That’s a tough gauntlet thrown down!

I realized that so often people try to “give” me a compliment, and it’s so difficult for me to receive it that I end up rejecting the compliment and often times unintentionally offending the giver! How insane is that?! But isn’t it so hard to just smile sincerely, receive the offering and intention, and simply say, “Thank you?”

I had to remind myself that  giving and receiving  is a dynamic universal exchange. It’s part of the yin (receive) and yang (give) of life. You can’t give without someone to receive. And you can’t receive if nothing is offered. We need both. 

So how could I practice truly receiving the tremendous outpouring of love that flooded my life on that day? 

Yes, yes, yes gratitude for sure! But even with gratefulness in my heart, was I truly receiving the offering?

The art of receiving demands some serious yoga discipline. First, we must have the awareness to recognize that something is been offered. Someone is trying to give you something. In my case, each happy birthday greeting and gift was an offering of love and appreciation.  Secondly, we must practice being open to truly hear and see and feel the offering — this requires STILLNESS. Third, we cultivate gratitude for the intention behind the offering. So… you’re all with me so far, right? Seems simple and straightforward. 

The fourth step is the most challenging for me. It’s to actually fully absorb and assimilate and accept what I’m being offered. And that means that I have to feel deserving of love and appreciation. To feel truly worthy to receive the remarkable gifts offered. 

The word “receive” comes from the Latin word recipere, which means “to take back.” This implies that what we receive is already ours in the sense that we do, indeed, deserve it, that it completes something within us, or simply that we’ve attracted it by the nature of our being.

In the picture above, I’m practicing the art of receiving from my dear friend Sarah P. The benefit of being able to receive in this pose is that physically my body can fold more deeply. But Sarah is offering so much more with this adjustment– she’s offering her love and support for my well-being and my practice. The more I opened and received, the more relaxed and truly nourished and fulfilled I felt. 

Receiving is a yoga practice in itself! The more we cultivate the art of receiving, we become more in tuned with the abundance the universe offers us each moment, each day. 

Have a great week, Yogi friends! 

Mindful Monday: Labor Day

Happy Labor Day, friends! Yikes! This three day weekend got me confused. Lol. So this is coming a wee bit later than normal. 

These long weekends are hopefully filled with good times. And that means different things for different people. 

Some of us may enjoy being surrounded by family and friends at the lake or in someone’s backyard. Others may enjoy the downtime to simply get re-grounded and relax. For me, the best is a balance between both. 

Labor Day is meant to honor the laborers, the backbone of our country. The hard working men and women and their contributions to the strength, success and prosperity of our nation. 

The word Labor is also applied to any hard work, especially that requiring physical exertion. Like childbirth. Or teaching yoga. 😜

I think of Labor as an expression of love. Anything that we undertake that challenges us, physically, mentally, spiritually and emotionally takes focus and dedication. It IS work. But within that work carries the seeds of  growth and transformation. 

We get to witness the fruits of our own Labor. And we experience the pure joy of time spent doing, feeling, contributing, giving and just being alive. 

However you have chosen to spend this weekend, perhaps you even worked today, I hope it is something that feeds your soul, honors your spirit and makes your heart happy. 

In case you’re wondering why the image of the Rock was selected for Labor Day … the pic should speak for itself. ❤️

 

Meet Gizel, YBD teacher of the month

Wow, how is it September already?! Amidst the hustle and bustle of the school year starting, the seasons changing, and life in general, make sure you carve out time for yourself! We cannot think of a better way to fill your own cup than flowing on your mat in one of Gizel’s lovely classes. Gizel shares her kindness and joy with her students in all of her classes. Her smile is contagious and her classes are thoughtful and fulfilling. Here’s where you can find her:

Fridays @ Wheaton

4:00 *YBD 1* 85

5:15 *Fun Flow Fridays (themes change weekly)* 85

When and how did you come to yoga?

After the birth of my oldest, I needed something that would fill my
soul and be kind to my body.

Why did you start teachi
ng yoga?

I just wanted to share my joy for the practice with others and the
peace it brings me in this hectic life.

What is your favorite pose?

Triangle. I was a math major in college and love all the angles and
freedom the pose brings.

Who inspires your teaching?

I have great respect for the seat of the yoga teacher, so I’m always
grateful and inspired by every single teacher who has guided me
through my practice.

Tips for beginners…

Don’t compare your yoga practice with anyone else’s- it belongs
uniquely to you and is an expression of your personal, beautiful
journey.

What’s your favorite quote?

 “Because true belonging only happens when we present our authentic,
imperfect selves to the world, our sense of belonging can never be
greater than our level of self-acceptance.”-Brené Brown