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Mindful Monday: Daylight Savings

Good morning and happy Monday!

Well it’s my favorite weekend between Halloween and Thanksgiving … the weekend where we gain an hour of extra time!

Time is the most precious of all commodities. Money flows in abundance all around us. Fortunes can be lost and made and lost once again. But once we lose time, we can’t get it back. We can’t order it on Amazon or earn it back in exchange for a job well done. Once time flees, it’s gone.

Each day, every single person is given the exact same amount of time for the day.

24 hours

1,440 minutes

86,400 seconds

You get that quantity, just the same as Beyonce and the Rock.

Oh gosh, sorry … where was I?

Oh yes! We all get that same amount of time, except when we Fall Back and gain an extra hour, 60 minutes or 3,600 seconds!

What can one do with an extra hour?!?

Sleep in

Take an extra yoga class

Write Mindful Monday early

Figure out November pose of the month

Read a book

An extra hour out on Saturday night

Wake up early for a 6 am class on Monday

Organize closets

Watch the sunset

Get a massage

Watch the sunrise

Update expense spreadsheet

Watch Netflix

Drive to the city for brunch/lunch/drinks

Nap

Meditate

Post some items to sell online

Go through garage and donate a bag of unused sports equipment

Laundry

Practice handstands

Go for a run

Go for a walk

Go for a run/walk

Search up archived pics of the Rock

Learn the dance for Keke by Drake

Go shopping

Meet a friend for coffee

Get a facial

Play with your dog

Play with your kids

Practice piano

Play video games

Play candy crush on your phone

Organize photos on your phone

Journal

Plan upcoming week

Christmas shopping list

Prepare for thanksgiving

Volunteer

Whatever you did or did not do with your bonus hour, hope it was great!

Have a great week, friends!

Mindful Monday: Fly Into Fall

Good morning, mindful ones! It’s the first day of October, and it definitely feels like fall.

After the autumnal equinox, our days get shorter and shorter and the nights become darker and longer.

This is the time for dramatic and drastic transitions evidenced by how quickly Starbucks started peddling their pumpkin spice lattes (end of August!) to all of the Christmas decorations retailers are already selling!!!! Can we please at least get through Halloween?!

Personally, I prefer to take my cues from Mother Earth. The lush greenery surrounding us turns to vibrant hues of orange, red and gold; a biting Vata wind flows through; trees slowly demonstrate the process of non-attachment, one by one eventually letting go of each and every one of their leaves.

Right now, as we transition into fall, we can capitalize on the light, clear, and moving Vata energies in our practice! Join me for an arm balance and inversion workshop this Friday in Elmhurst!

We will begin with a stabilizing and grounding warm-up, and we will spend the majority of the practice actually practicing poses like crow, one-legged crow, side crow, headstand, forearm stand and handstand!

You can sign up at any location or even online! Let’s fly!

Have a great week, yogis! Namaste 🙏🏾and aloha 🤙🏽

Mindful Monday: Are you Happy?

Happy Monday, dear ones!

How happy are you at this very moment? Hah! Excellent question, n’est pas?

It’s not a trick question. It’s pretty simple, actually. And the truth is, you are as happy as you want to be. So super simple and straightforward. But …. not even the teeniest bit easy!

We’ve been conditioned to think of happiness as a commodity; a valuable product to be purchased or at least earned through hard work and sacrifice. Buy this face cream and you’ll be beautiful and happy. Buy these hundred dollar yoga pants and you’ll be happy and chic on your yoga mat. Swathe your body head to toe in nothing but the finest fabrics and designer labels. Push yourself hard each day in beast mode – super happy! Don’t ever ingest another animal protein, that will do it! Drink coffee, don’t drink coffee. Do a 10 day silent meditation retreat. Get married. Get divorced. Quit your big job and become a full-time yoga teacher.

Now there’s certainly nothing wrong with doing any of those things listed above. At all. I’ve done all of them and many, many more! (A whole other blog’s worth.) But let’s not confuse those things with happiness, as I did for many decades.

As it turns out, happiness is an inside job.

So… Do you want to be happy? It’s a simple question, in fact, the only question that matters the rest of your life.

And the truth is, you are already so worthy of happiness. There’s no need to chase it or earn it. No certain race or religion has a monopoly on it. Like the sun shining on every living creature, happiness shines on all of us. It is essentially your birthright. Just by being born, you have every right to be happy.

So if you answer yes, it has to be an unconditional yes. Life will still happen to you. People will leave you. You’ll get a flat tire. You’ll be late for work because of traffic. Your teenager will say mean things to you. And many many many more things of that nature going to happen. But you have decided to be happy; those things will not veer you off your course of happiness, unless you let them.

There’s really great reasons to be happy.

I mean you practice yoga religiously to be strong and fit and flexible and healthy. So it’s kind of silly to do all of that and still remain unhappy, isn’t it?

The happier you are, more happy vibrations will be attracted to you. It has a compound effect.

And according to the Dalai Lama, it’s a pretty simple first step.

Perhaps the only step. And while you’re treating every other human with kindness, sprinkle some of that good stuff onto yourself!

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

Pose of the Month: May 2018 Padmasana

April showers bring May flowers, and our pose of the month is Padmasana or Lotus Pose.

Padma= Lotus Asana = Pose

LOTUS is the quintessential yoga pose and probably the most recognizable. It’s deeply associated with meditation and is named after the lotus flower.

In Eastern religions and cultures, the lotus flower is a symbol of purity and enlightenment. It blossoms in stagnant, muddy waters floating pristinely above the surface, untouched by the murk and mire in which it is rooted.

Lotus is considered an advanced pose, as it requires hip flexibility in order to protect the vulnerable knee joints.

Here’s how:

  • Sit on your mat with your legs stretched out in front of you, keeping your spine erect.
  • Bend your right knee and cradle your lower leg with your right foot in the crook of your left elbow. Begin to externally rotate your right hip and carefully place your right foot on your left thigh. Make sure that the sole of your foot points upward and your heel is close to your abdomen.
  • Repeat with your left leg.
  • With both legs crossed and feet placed on opposite thighs, place your hands on your knees.
  • Root your sitting bones down and elongate your spine. Draw your head directly above your hips.
  • Lift your shoulders up towards your ears, squeeze your shoulder blades together and lower them down your back.
  • Hold and continue with long, gentle breaths in and out.
  • To come out, gently remove one foot at a time from your thighs.

This can also be practiced in the half lotus position, ardhapadmasana by sitting in sukhasana easy seated pose and only drawing one foot to upper thigh.

Mindful Monday: Yoga as a Healing Modality

Good morning, friends! Another Monday is here for you to write your own ticket. A fresh slate for you to create your own destiny. Of course yoga will play some role in that narrative, yes?

Think about the last time you had a paper cut. You didn’t have to think about your blood creating platelets to clot and close the wound or to send neutrophils and macrophages to the site to protect against germs and infection, right? Your body just did what it was made to do: heal itself.

When we practice yoga, we create an ideal environment for our minds and bodies to heal. Through the physical practice, we aid circulation, digestion, lymphatic release as we strengthen our muscles and create more flexibility in our joints and other connective tissues. Through the mindfulness practice, we forge new neural pathways and literally rewire our brains toward more peace and happiness.

One of the simplest ways to enhance every physical and cognitive function in your body is through your diet. What you put into your body can greatly strengthen all of the body’s systems. Or it can tax your body and create more work.

At least once a year, I cleanse my body with a 21 day detox. It’s a hard reset physically, mentally and emotionally. By removing foods that create inflammation and unduly stress our digestive systems and replacing them with foods that are easily digested and absorbed, we allow our bodies to focus on more important tasks like cellular repair processes.

Since 2012, I’ve literally led about 150 YBD yogis through this process. Some of those people have adopted this program as a lifestyle. It’s perfectly safe and medically unassailable. Others have taken one or two habits along with them on their path. Many have gone through this cleanse multiple times with me.

Personally I’ve experienced this detox nine times. Each time is different, and I continuously learn more and more about myself throughout the process.

Are you ready for an incredible challenge? Is food your final frontier? Do you want to take your yoga lifestyle to the next level?

If so, sign up today for this 21 day reset!

But don’t just take my word for it. Chances are, you’ve taken a class with a YBD instructor and/or practiced next to a yoga student who has undergone this process with me!

Here’s what yoga teacher Shaun Emerson said:

“Nadja calls it a detox, a cleanse, but for me, it was deeper than that. With Nadja’s guidance, the 21 day period was an opportunity to be thoughtful about what I was putting into my body. Participating in past cleanses, detoxes, and diets, the energy was negative: lose weight, deny, and be miserable. With Nadja’s positive energy shared on a daily basis, the attention is on the transformative impact food can have on our self-awareness and our relationship with others and the world around us. For me, the 21 days was a detox and cleanse, but more importantly, the 21 days was the first 21 days restart in a healthier body, clearer mind and deeper sense of awareness.”

So … what are you waiting for? Sign up today!

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: Spring Ahead!

Happy Mindful Monday, friends!

When we changed the clocks early Sunday morning, we didn’t magically create extra daylight … we just shifted the time that the sun rises and sets. This affects your circadian rhythm, your 24 hour body clock.

Setting your clock forward 1 hour for Daylight Savings Time (DST) in the spring means losing an hour of sleep on the morning after the change. For most people, this may just be a minor annoyance. However, for others it can be quite disruptive.

Some studies show that tiredness induced by the clock change contributes to an increase in traffic accidents on the first Monday after the clock switch.

Other studies show an increase in heart attacks and even triggers for mental illness and depression due to that one hour of less sleep.

Even though disrupting the circadian rhythm can have some serious effects, most studies find that they pass during the days following a DST change.

Interestingly, during the fall when we gain an hour, the opposite effects have been measured and observed. A decrease in traffic accidents and even a decrease in heart attack rates!

Being tired can decrease productivity, concentration, and general well-being. It can also make you feel crabby, unmotivated and even depressed!

There are some simple ways of making it easier to handle the clock change, according to the National Sleep Foundation.

• Eat a healthy breakfast first thing. Food tells your body it is the start of the day.

• Go for a walk. Light, and especially sunlight, helps to adjust your internal body clock.

• Use the light wisely. Head outside early to get sunlight and wake up, and dim your lights in the evening to get your body ready for sleep.

• Adjust evening activities. To fall asleep more easily (particularly when losing an hour in spring) limit caffeine and alcohol before bed, and avoid strenuous nighttime workouts. Yoga is fine!

Well here’s to Monday! We got this, y’all; we are yogis! Getting proper rest and self-care are our top priorities.

Have a great week my friends. See you on your mat!

Mindful Monday: Expectation is the root of all heartache

Good morning, mindful ones!

Think about the last time you felt hurt, disappointed or let down. If you examine that situation, you’ll see that it was your expectation not being met that caused your disappointment, not what actually happened.

If you didn’t expect a certain outcome, there would be nothing to react to!

It’s pretty darn simple but so very challenging. I mean how can we go through life without expectations? We expect things to go in a logical, linear direction. We expect to work hard toward a specific goal or outcome. We expect those we love to treat us in a loving, respectful way. We expect to go to the market and find the items we need and purchase them. We expect our cars to start when we push the ignition button. We expect someone to call when he/she says he/she will. We expect our friends to have our back. We expect our children to behave in a certain way. We expect our parents to love us. We expect to pay our bills and have our utilities work. We expect to wake up in the morning and the sun will be shining. The list goes on and on and on of our expectations. I mean they are all pretty reasonable, right?

Sure they are! And when one of our reasonable expectations is not met, how does that make us feel? Resentful. Disappointed. Downright pissed! Sad. Betrayed. Hurt. These feelings can fester in a relationship. All caused by certain expectations.

It’s so important to turn our attention inward when feeling that bitter sting of disappointment. Rather than project it outward and blame the easy target, look within and see where the disappointment is rooted.

We cannot control others. We cannot control life. This is a lifelong lesson we continue to resist. The more we resist it, the more painful these lessons can become.

So we continue to practice our yoga and meditation to use for self-introspection. It should never be about the other person or outside factor. What am I doing today about my anger? Jealously? Self-doubt? Expectations?

Can I give and love more freely? What was my motivation when I did x, y or z? Was it pure or was I doing it to get something in return?

For me, it’s always about shifting my perspective back to gratitude. Focusing so much on all of the abundance of blessings and love that surrounds me each day. Giving for the sake of giving. Loving because it’s my true nature. Accepting because it’s my only way to stay sane!

Have a great week, dearest ones! Hope to see you on your mat this week – but I won’t be mad at you if you don’t show up!! ❤️

Pose of the Month – February 2018 Eka Pada Rajakapotasana

Happy February, yogis! This is the month of  LOVE so we are featuring eka pada rajakapotasana or one-legged king pigeon pose as our Pose of the Month! While you can see from the image above, in addition to the deep backbend, your hips enjoy a really deep stretch as well!

Benefits:

  • Opens the hip joint
  • Lengthens the hip flexor
  • Stretches the thighs, gluteals, and piriformis and  muscles
  • Extends the groin and illiopsoas
  • Opens chest and shoulders
  • Stretch abdominal muscles and internal organs
  • Brings spine to natural flexion
  • Opens your heart and mind
  • Relieves anxiety and stress
  • Provides a fresh perspective
  • Relieves insomnia

How To:

  • From downward facing dog, lift your right leg up toward the ceiling
  • Bend your right knee and bring that leg forward as if you were going to step into a lunge. Instead of placing your foot down as you would for a lunge, bring your right knee to the floor on the outside of your right hand.  Your right shin may angle back towards the left hip or be more parallel to the front of your mat, depending on your flexibility.
  • Release your left knee to your mat. The front of your left leg is as flat on the floor as possible. Take a look backwards and make sure that your left foot is not sickling inward. It should point straight back.
  • Square your hips towards the front of your mat.
  • Take a block under the right side of your butt as necessary to make the pose more comfortable.
  • Bend your left knee and reach back for your left foot with your left hand.
  • Draw your left foot toward your left glutes, stretching left quads
  • Reach your left hand to your left foot and rotate your shoulder so that your left elbow faces the ceiling
  • Square your shoulders to the front of the room.
  •  Lift from your lower ribs away from your hips to lengthen spine
  • Draw navel to spine to protect your low back
  • Lift your chin toward the sky and drop your head between your shoulder blades
  • Draw shoulder blades together and down your back to open chest toward the ceiling
  • Take five deep breaths into lungs
  • Repeat on left side

Variations:

  • Rather than the backbend, square shoulders forward and lengthen spine
  • Fold your torso  over your right shin leading with your heart, keeping spine long
  • If you have knee issues, lie on back and make a figure four with your legs

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!