transform

January 2019 Pose of the Month: Utkatasana

It’s 2019!! Our very first pose of the month this year is Utkatasana or Chair Pose.

Utkatasana or chair pose featured on the right

Here’s how:
Stand with your feet together, with your big toes touching. Beginners can stand with their feet hip-distance apart.

Inhale and raise your arms above your head, perpendicular to the floor.

Exhale as you bend your knees, bringing your thighs as parallel to the floor as they can get. Your knees will project out slightly over your feet and your torso will form approximately a right angle over your thighs.

Draw your shoulder blades into your upper back ribs as you reach your elbows back towards your ears. Do not puff your ribcage forward. Draw your tailbone down to the floor, keeping your lower back long.

Bring your hips down even lower and lift through your heart. There will be a slight bend in your upper back.

Shift your weight into your heels. Enough weight — approximately 80 percent — should be transferred to your heels so that you could lift your toes off the mat if you wanted to.

Keep your breath smooth, even, and deep. If your breath becomes shallow or strained, back off a bit in the pose until breathing becomes easier.

Spread your shoulder blades apart. Spin your pinky fingers toward each other so your palms face each other, rotating your arms outward through your thumbs.

Gaze directly forward. For a deeper pose, tilt your head slightly and gaze at a point between your hands.

Hold for up to one minute. Then, inhale as you straighten your legs, lifting through your arms.

Exhale and release back.

Happy new year, friends!

Mindful Monday: Begin Your Day with Intention

Good morning my beautiful, mindful friends!

Yesterday evening at our Western Springs studio, a small, committed group of 25 yogis met to embark on a 21 day journey toward wellness.

As we explore how we fuel (and poison) our bodies over the next three weeks, we will learn so much about all other area of our lives.

How you do anything, is how you do everything.

So if you weren’t able (or ready or willing) to join us, hopefully you can follow along with us with a mindfulness practice toward any other area of your life!

Lessons will be learned!

How can you participate along with us? There are a few ways!

1. Start a journal. Observe yourself and write about it!

One year, Sandy S. did the cleanse with us, and it was the first time in her four plus decades that she had ever stopped and given a single thought to herself about herself! She’d been so busy raising her three beautiful daughters, there was never any time leftover for herself. She found the journaling process so liberating and insightful, and it helped her deal with her empty nest.

2. Practice gratitude! When you wake up in the morning till you go to bed at night, search for every little thing to be grateful for.

I had flat tire yesterday and I was so grateful! Lol. Why on earth was I grateful? Well, I had driven to and from Michigan for the weekend, and made it both ways safely. When I got in my car yesterday to drive to kick off the cleanse, that was when I noticed the tire air pressure was low. Rather than panicking about being late, I called the studio and sweet Elizabeth was the studio attendant and said she would set up the studio for me. I filled the tire and zipped over to Western Springs. I was grateful that I was able to make it to kick off the cleanse and not disappoint 25 eager, dedicated souls! I was grateful that I made it home safely last night, even though I had to stop three times to fill up the tire with air. I’m grateful that Monday is my only morning off during the week, and I was able to get everything handled! I’m grateful that it was just a nail and I didn’t have to purchase a new tire. Gratitude is the key to happiness and to feeling in control of any situation.

3. Meditate each morning.

Start your day with intention and purpose and focus. Have a plan and goals for your day, but be flexible enough to switch up your schedule to say yes to a friend. Know that it’s not the end of the world if your list doesn’t get done today.

Have a beautiful day, dear souls, on this beautiful rainy Monday! Yes I’m grateful for the rain because I get to wear my rain boots!

Mindful Monday: Miracles

Good morning and happy Monday, mindful ones!

Let’s talk about miracles! I totally, 💯 percent, without a shred of doubt in my mind or body, believe in miracles!

That’s a pretty bold statement; but it’s totally true. Well, what is a miracle?

According to the Dictionary:

• a surprising and welcome event that is not explicable by natural or scientific laws and is therefore considered to be the work of a divine agency.

• a highly improbable or extraordinary event, development, or accomplishment that brings very welcome consequences.

• an amazing product or achievement, or an outstanding example of something.”a machine which was a miracle of design”

According to me:

It is when the seemingly impossible happens!

• It’s when doctors have given up on a sick child and for no scientific reason, that child gets well.

• It’s when you’re down to your last dollar, have piles of bills to be paid, and a check arrives in the mail from some unknown source or an opportunity arrives out of seemingly nowhere. (This literally happens to me almost every single month!)

• It’s when a huge natural disaster hits and you are somehow spared in the midst of it.

• It’s on 9/11 and you stop to buy cigarettes before going to your job in the World Trade Center, and smoking saved your life.

• It’s when a child is born and you can’t believe how exquisitely miniature this new life appears.

• It’s when my brother was in Mumbai on business back in 2008 and his associate talked him into having one more drink before heading back to his hotel which was attacked by terrorists at that exact moment. Drinking literally saved his life!

• It’s watching the sunset on a deserted beach in Hawaii filled with a sense of awe and wonder and the deepest feeling of gratitude.

• It’s when you’ve prayed for a specific purpose and that prayer is answered.

• It’s when there is no earthly reason something wonderful has happened.

• It’s the sun rising and setting each and every day.

Miracles take place everyday. Sometimes they’re very subtle and quiet, sweeping in like a touch on the face. Other times, it’s very evident and public. It doesn’t matter who you are, miracles can and do happen to all of us!

If you take a moment to pause and reflect, you’ll start to see all of the wonderful miracles that have happened in your life.

Have a miraculous Monday, friends!

Mindful Monday: Snow Day

Good morning and Happy Monday, dearest ones!

It’s a snow day today! What a bonus on the Monday after a long, holiday weekend! Kids all over Chicagoland are rejoicing at their good fortune.

The picture above was taken on a snow day three years ago when I took the day off and took my son and two of his friends sledding.

Snow days are so magical at that age! The awe and wonder at all of the beautiful, pristine snow just waiting to be hurtled into and shaped into snowmen and snow balls.

At some point, we tend to lose that wide eyed appreciation and become more jaded. We complain about having to shovel this beautiful substance off of our driveways. We worry about traffic conditions and find fault in all the other drivers on the road. We are inconvenienced by this majestic winter event; and hell hath no fury like a slightly inconvenienced American. 🤣

As we move about knowing things will be a little slower, let’s think of today as Mother Nature’s way of giving us an extra day to the long weekend. A magical bonus day to stay home and cuddle with loved ones.

Back when I was the spokesperson for the city of Naperville, we would strongly encourage residents to stay home and stay off the streets if possible for their own safety. If you’re not able to take the day off, this is a great opportunity to practice patience, tolerance and moving more slowly and deliberately.

Any opportunity to slow down and cultivate gratitude and appreciation is a productive day!

If you want to really amp it up, get out there and do some snowga or snow salutations!

Count your blessings not your troubles! You are rich beyond measure. Have a great day, beautiful snow yogis!

Mindful Monday: Giving Thanks

Good morning and Happy Monday, mindful ones!

Wow, it’s already Thanksgiving week! The holiday falls a bit early this year, and 2018 has flown by very quickly.

As we wind down for the year, it’s always a great opportunity to pause and reflect on all of the countless blessings that we’ve been given.

Gratitude is definitely a theme I use throughout the year; for me it’s an every day attitude I work on cultivating.

I’ve learned that when I search for things to be grateful for, it definitely impacts my mood positively. It makes me feel lighter and happier for sure.

I’ve also found that when I focus on all that I’m grateful for and what I do have, I can find contentment and appreciation.

It’s a perspective shift to find thankfulness for things we may take for granted because we’ve always had them. Or people who we assume will always be around.

It’s so prevalent in our society to think we need more. Especially as we gear up for the already-here holiday season.

Gratitude is the highest vibration that we can emit as human beings. It attracts more abundance and blessings.

As we gather with friends, family and loved ones this week, what are you truly thankful for?

Can you identify some perceived challenges or setbacks that you’ve experienced this year or even throughout your lifetime, and find gratitude for them? For the opportunity to grow, overcome, strengthen and transform?

Our trials and tribulations ultimately level us up to live with more awareness, compassion, humility and grace.

I’m eternally grateful to you, dear sweet yogis! And for all the yogis who have come before us and for all those who will carry on this sacred tradition when we are all long gone.

May this Thanksgiving season be filled with love, gratitude and continued blessings on your journey.

All 6 of our locations will be open Thanksgiving morning, so please check the schedule!

November 2018 Pose of the Month: Virasana

For our November 2018 pose of the month, we are featuring Virasana or Hero Pose to honor all of the veterans that sacrifice so much personally so that we can enjoy the freedoms and opportunities of our wonderful nation.

Hero pose can be quite challenging for many, so we will offer several suitable variations.

There are numerous benefits in practicing this pose:

▪ Stretches the hips, thighs, knees, ankles and feet

▪ Improves circulation and relieves tired legs

▪ Strengthens foot arches, relieving flat feet

▪ Improves digestion and relieves gas

▪ Helps relieve the symptoms of menopause

▪ Improves posture

▪ Therapeutic for asthma and high blood pressure

▪ Great alternative to lotus or easy seated pose during mediation.

▪ During pregnancy it helps to reduce swelling of the legs (through second trimester).

▪ Useful in Asthma and high blood pressure.

To get into Virasana:

Start from a tabletop position; bring your knees together and splay your heels apart.

Begin to ease your sitting bones back, trying to keep your knees together.

When you’re about halfway down to seated, reach back and externally rotate the fleshy part of your calves.

Ease back and down into a seated and upright position.

Straighten your spine: stack head over shoulders, shoulders over hips with a lift through the crown of your head. Puff through your chest, drawing shoulder blades down your back away from your ears.

You can always place a block between your feet and sit on the block.

Close your eyes and breathe deeply anywhere from 30 seconds to five minutes. You can gradually build up the time.

If you’re not feeling much sensation, and only if you’re not sitting on a block, you can start to ease onto your elbows, keeping chest uplifted and shoulder blades down your back.

For a deep expression, lower all the way onto your back and extend your arms overhead catching opposite elbows for Supta Virasana or reclined hero pose.

Your full expression is an advanced posture requiring very open quadriceps and flexibility in knees and ankles. This final expression is entered through bridge pose or setu bandha sarvangasana.

From bridge pose, walk your heels in closer to your back and tuck your toes underneath you lifting your heels. From here, gently ease your knees to the floor gently rolling to the crown of your head. Energetically extend your arms overhead and breathe deeply into chest and throat chakras!

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: Tending to Yourself

Good morning, dearest mindful ones!

It’s so easy to get caught up in a swirl of non-stop activities, isn’t it? In fact, you may even take pride in your perpetual state of busyness and being able to handle so many things at once. But eventually, there’s a tipping point: where stress builds up and burnout creeps in. That’s why tending to yourself is so vital to a true state of wellness and contentment.

What does your Mind conjure up when you think of tending to yourself?

I think of paying attention to myself. Taking time to turn inward and see what’s really going on physically, mentally, emotionally, psychologically and spiritually.

Noticing what’s really happening and caring for and nourishing myself. Cultivating an overall sense of well-being and contentment.

Today, begin your week by deciding to give yourself some well-deserved attention. When you care deeply for yourself, you become the shiniest, best and brightest version of you that you are truly meant to be!

It starts on the physical level. Close your eyes and take some deep breaths. Your daily mindful practice … of course, take a yoga class at YBD!, but on those days that you just can’t seem to fit one in, still carve out some space to just sit and meditate and tend to yourself.

As the physical body is soothed and loved through proper rest, sleep, nutrition and movement, more awareness of what is happening mentally and emotionally naturally evolves. Notice thoughts and emotions as they arise, and make space for them to move through you. Rather than getting hooked and bogged down and making them mean something, give them so much space to move without attaching or identifying with them.

Take a few moments today to take some deep breaths and just pause. Make this as habitual as brushing your teeth and making your bed!

Take time today to tend to your soul.

Namaste, dearest ones!

Mindful Monday: Reality

Good morning, mindful friends!! Let’s get REAL this morning!

Reality.

Reality AS IT IS, not how you think it could or should be.

Not your opinions of it.

Not your preferences and projections.

Not your thoughts about it.

Reality. As. It. Is.

The truth is that the universe is always conspiring to keep you alive. To make you happy. On so many levels.

Think about all that must take place for you to survive this entire day! Think about it … your body alone must perform tiny miracles each moment: providing enough proteins and lipids to fuel your body, your mental faculties alerting you to dangers, your spleen regulating immune system. And that’s just on the micro level!

At the macro level, you need fresh, clean water; the Sun continues to shine and provide energy and life to everything on the this earth. You maintain a roof over your head and have plenty to eat.

I invite you to meditate on just how interconnected you are to the Earth’s ecosystem and to realize how important you are on this planet.

When we see just how miraculous and amazing each moment actually is, why do we spend so much time being paranoid. Anxious. Annoyed. Upset. Envious. Disdainful. Sad. Lonely. Depressed. Dissatisfied. Bored. Down on ourselves and those around us? Living in the past …

The universe has and always will provide you with exactly what you need in each moment. You are enough. You are sufficient.

The next time you start to feel anything but grounded in the present, in your body, in reality, take three deep, deep breaths and ask yourself ….

What in this moment is lacking?

Right here, right now, what is lacking in this moment?

As you close your eyes and deepen your breath, you come to the realization that there’s nothing lacking right now. You have and always will receive exactly what you need to get through each moment of your life.

Now that doesn’t mean you’ll always get what you want, but you will always get what you need.

And the more we understand that all of life is this moment and each moment, the less we have the need to project and judge life. As we relax into each moment, we accept life as it unfolds with so much gratitude.

Expectations begin to fall away, thus freeing us from heartache and disappointment.

We truly have the opportunity to embrace life and all its lessons.

Your life is right now. Reality is your next breath.

Mindful Monday: Smile

Good morning! Happy Monday, mindful ones.

There are millions of reasons to smile each day! Even in the midst of tragedy and loss, there’s always space for a smile.

One of my very favorite emotions is laughter shining through in the midst of tears.

But it doesn’t have to be so dramatic!

As we focus so consciously on breath work in our yoga and meditation practices, a very simple addition is to layer in a smile.

Inhale

Exhale

Smile

It’s the first time I do each morning.

Wake up

Stretch

Smile

Smiling can become a habit, much like all of our other conditioned and learned responses.

Start practicing on the easy stuff.

Today it’s pretty easy to smile at the sun and mild, springlike weather!

Smile at your barista.

Smile at your coworkers – especially the crabby ones! It annoys them and makes you smile even harder.

Smile when your friend texts you.

Smile at a funny meme.

Smile for no reason at all.

Then start practicing smiling at the harder stuff.

Just smile when your son spills his milk.

Smile when the person in the car in front of you is going under the speed limit.

Smile when the person next to you beeps their horn.

Smile when you really don’t feel like it.

When things are really rough, start digging deeply for one measly reason to smile.

Smile.

Smile.

Smile.

Choose happiness. Choose gratitude.

Smile.