yoga class

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: Self-Compassion

Happy Monday, dear, dear friends! And still the snow is falling as I begin writing this blog! I’m practicing gratitude and acceptance so much right now!

Today let’s explore the idea of self-compassion. What does it mean to be compassionate toward yourself? Basically, it means treating yourself the same way you would treat your best friend and/or someone you love.

This is more challenging than it seems! I still struggle with being less judgmental towards myself and more loving and accepting. I am certainly my own biggest critic!

On the other end of this spectrum is self-pity. This is when we become so self-absorbed in our own troubles and woes. We vibrate from a low level of energy and get caught up in the feeling that we have an unfair share of burdens and problems.

The middle ground between being overly critical and overly pitying toward oneself is self-compassion. Like life and yoga, this is a tough balancing act!

To find that middle ground, remember that you are a part of common humanity. And that part of our shared human experience encompasses all of our mistakes, struggles and imperfections. So, compassion isn’t a ‘poor me’ feeling, it’s just recognizing that life is difficult for everyone at some points.

Coupled with remembering our deep connection to humanity (and all other living things part of planet Earth), is the practice of mindfulness. It refers to the ability to step outside yourself and see what’s happening, see that things may be difficult or you’re struggling, and hold that suffering in mindful awareness as opposed to getting lost in it or overly identifying with it.

Like yoga and life, self-compassion is a lifelong practice. Here are some ways you can begin to be kinder to yourself and ultimately kinder and more compassionate toward every living creature that you meet.

1. Stop taking yourself so seriously! Remember you’re doing the best you can, and that will always be enough. That certainly doesn’t mean stop trying; it means give your best in each moment and trust in the process. I certainly use humor as a way to cope with the madness that life brings my way. I strongly believe that laughter is truly the best medicine!

2. Carve out time for self-care every day! If we’re lucky, we get a whole hour to practice yoga at our favorite YBD studio! Some days that simply isn’t feasible. Then spend 15 minutes meditating or journaling. Treat yourself to a bubble bath. Go for a short walk. Drop down and do 10 burpees. Do one small thing that will elevate your spirit and help you de-stress.

3. Start practicing gratitude! When we are grateful for what we have, we realize that everything is enough. What we have is enough. Who we are is enough.

4. Perform random acts of kindness toward perfect strangers! Pay for the person’s coffee in line behind you. Allow that person in the seeming hurry to cut you off in traffic with a wave.

Make eye contact and genuinely smile at someone passing by. I do that all the time, and I find it interesting how people react to it! It becomes a social experiment, and I can readily see how open or closed off people are!

As we practice kindness towards others, it becomes easier to be kind to ourselves. It also shift our focus from ‘poor me’ to how good it feels to connect with others.

5. Take a couple minutes each morning and evening or even before and after your yoga practice to tell yourself that you love yourself. And remind yourself of the reasons why.

And most importantly, remember we’re looking for progress not perfection. Like yoga, it’s consistency and dedication to the practice that yields the greatest transformation. And we call it yoga practice, not yoga perfect!

Can’t wait to see you on your mat this week!

PS Another round of our 21 day cleanse is coming up in a couple of weeks!!!!

April 2018 Pose of the Month: Eka Hasta Vyaghrasana

Happy April, yogis! Our pose of the month is Eka Hasta Vyaghrasana or One- Handed Tiger Pose!

Eka = One; Hasta = Hand; Vyaghra = Tiger; Asana = Pose

Tiger Pose mirrors the deep stretch a tiger takes when it wakes up. It is a super delicious spinal lengthener and backbend. Use this posture to stretch out your entire front body, from your ankles all the way through your thighs, abdomen, chest, and up to your throat! The one handed variation deepens the opening across your chest and into your shoulder joint.

Here we added a variation with the back knee lifted into a bound down dog. We also added Simhasana Pranayama or Lion’s Breath to increase the purifying benefits of the pose.

Here’s how:

1. Come to a table top position with your shoulders stacked above your wrists and your knees stacked beneath your hips.

2. Engage your abdominal sheath and extend your right arm forward and your left leg back.

3. Bend your left knee to a 90° angle and reach your right hand back for your left ankle.

4. Actively kick your left foot into your right hand to open your chest.

5. Look down at your left thumb for balance. Kick firmly with your left leg and root firmly through your left shoulder as you tuck toes on your right foot into your mat. Use the tension that you’re creating, activate your core and draw your right knee off of the mat.

6. Take a deep inhale through your nose. As you exhale, cross your eyes and stick out your tongue making a “haaaaah” sound at the back of your throat.

Mindful Monday: the Cycle of Life

Happy Mindful Monday! And welcome back, April! We are looking forward to your spring showers and all of the beautiful blossoms that will result.

For those of you that take my class regularly, you know that I recently lost a dear friend of mine. I’ve been sharing so much about my experience with death, and I’ve received a great deal of feedback after class. Many people have found some comfort as they deal with their own losses, so I wanted to share my thoughts here.

Our savasana pose literally means corpse pose. “Sava” = corpse. “Asana” = pose. And it comes at the end of our practice.

This reminds us of the natural order of things; there’s a beginning, a middle and an end. If something exists, at some point it will cease to exist, at least in its physical form.

When we make it to Savasana pose, we are pretty happy to arrive, am I right? We enjoy the peacefulness and stillness, because we know we have spent the better part of an hour moving and sweating and working!

In this way we can familiarize ourselves with the concept each time we come to our mats. See that it is a quiet and tranquil place. There is no pain or suffering. Just an awareness of peace.

Death becomes our greatest teacher of LIFE. It reminds us of the sanctity of each moment. How lucky we are to be breathing. We are reminded that everything is temporary, so we can practice non-attachment. We realize how precious our time is and we learn not to squander it.

Regardless of how rich or famous one is, death reminds us that we are all equal here on this Earth. Time is the most valuable commodity we’ve been allotted. It’s the only currency that matters.

In thinking of death as a natural part of life each and every time we climb on our mats, we can be familiar with its inevitable visit. And hopefully this perspective will help us cope with any suffering we must endure.

You have been blessed with 1,440 minutes or 86,400 seconds today. How will you spend your precious currency? Because you can’t save it for later. You must spend it today.

Anicca! Be happy!

Pose of the Month: March 2018 Parivrtta Anjaneyasana

Happy March, yogi friends! It’s the time for new beginnings. New energy flowing in and sweeping out the old stagnant air.

Nothing is better for creating new space than twisting, twisting and …. twisting!

Our pose of the month is Parivrtta Anjaneyasana or Revolved Crescent Lunge.

Parivrtta: to turn around, revolve

Anjaneya: salutation

Asana: pose

This gorgeous pose offers many benefits:

• Strengthens the quadriceps and gluteus muscles

• Stimulates abdominal organs

• Improves digestion and elimination

• Stretches the psoas and hips

• Relieves sciatica pain

• Develops stamina and endurance in your thighs

• Improves your balance, concentration and core awareness

Ok let’s get to it!

1 From downward facing dog, step your right foot between your hands. Extend your left leg back as you press through the ball of your foot. Engage your core. Rise up and bring your palms together at heart center. As you press your left heel back, reach the crown of your head forwards to lengthen your spine and sides.

2 Take a deep inhalation, as you begin to exhale, twist towards your right leg. With your palms still together, place your left tricep on your right thigh, attempting to get your torso as close to your leg as possible.

3 Push your palms together to engage your arms and try to twist in deeper, sending your chest in the direction of the ceiling and shifting your gaze upwards over your right shoulder.

4 Stay here, or extend your left fingertips down to the ground on the outside of your right leg, and reach your right fingertips up the ceiling.

5 Stay here for five breaths. To exit the pose, unwind and place your hands down on the mat, then step back to Downward Facing Dog. Repeat with your left leg forward.

Tips:

*Option to lower your left knee. This will make the pose less intense and provide more opportunity to deepen the twist.

*Deepen the twist by using your breath: Inhale for length and let the exhalations happen naturally to turn the torso around the axis of the spine.

*Stabilize your shoulder girdle to isolate the twist in the spine. Often once we start to twist, the bottom shoulder head rolls forward, pulling the bottom shoulder blade off the back. Instead work on stacking one shoulder directly on top of the other and working to maintain equal width in both shoulder blades and collarbones as you twist.

*Squeeze your back thigh muscles to the bone, activate your back glutes and internally rotate you back thigh to keep your hips square and pelvis stable.

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!! ❤️

Mindful Monday: Slow Your Roll

Good morning and Happy Monday, y’all! What an eventful past week we’ve had. The Super Blue Blood Moon and the Super Bowl! Not to mention the snowstorm and just the hustle and bustle of every day life. Whew! 2018 is off to a busy start.

Life continues to unfold at its usual brisk pace, which is why we are so grateful for this ancient practice of yoga that we have. It reminds us to slow down and be mindful.

When life gets really busy, we can get overwhelmed. We put unnecessary pressure on ourselves to do more, to achieve more, to be more. To get stuff done! Rather than amp up to a more frenetic pace, this is the best time to slow down and be more mindful.

In order to reduce the level of stress in our lives, the first thing we should do is reduce our expectations. Yep. That’s right.

While you are plowing through your endless list of things-to-do, notice if you feel road rage bubbling up because of traffic or if you feel annoyed if your barista or server or sales clerk is taking too long to help those in front of you. Or if you are out of sorts because it snowed (during winter, in the Midwest, no less.)

At these moments, rather than get caught up in the negative emotion conjured up, use the opportunity to realize that most of our expectations are completely unreasonable and self-centered.

Without expectations, we aren’t terribly disappointed when he/she doesn’t call or when you open a perfect looking avocado only to discover that it’s already brown on the inside. These things will continue to happen, but we stay open and are therefore not hurt or disappointed by any outcome that unfolds.

This attitude is in direct contrast to the open 24 hours, overnight delivery, express checkout lines, instant messaging culture in which we live. We are taught to have high expectations, demand a better deal, and expect what we want when we want it. The result is that we have been conditioned all of these years to move quickly, multi-task, speed up and drive through. The problem with this hectic lifestyle is that we don’t have the opportunity to practice important attributes for peace and happiness such as patience, tolerance, compassion, conscious breathing and listening skills.

So slow your roll, breathe deeply into the present moment and don’t forget to actually chew your food.

With this newfound space and groundedness, we can focus much more consistently on the top priority stuff like our yoga practice!

Have a great week yogis! Slow down and savor each breath that is coming your way!

Annica! Be happy!

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: Begin

Good morning, mindful ones! Here’s to hoping 2018 is off to a great start for you.

Today is Day One of our 21 day cleanse. Two dozen of our YBD family are embarking on a radical journey together: 21 days of clean, organic eating. It’s a radical reset and an opportunity to take really great care of ourselves.

I’d like to share with you the five enemies of the mind that can hinder growth and transformation that I have shared with my cleansers this morning. Have you ever experienced these mental hindrances?

1. Sloth or Torpor – this is where the mind and body become tired, heavy and dull. Many times we lack a specific direction to move energy toward and we become lethargic.

2. Craving or Sensory Desire – this is where the mind and body want to FEEL GOOD and we become driven by a compulsion for food, sweets or some other physical comfort and pleasure. Try to observe where/what is driving this compulsion. Sometimes where we think we are HUNGRY for food, we are actually hungry for something else: stress relief, distraction, quick escape. Often this is not about the FOOD but another situation in your life. Observe, journal, watch the craving dispassionately as it will soon dissipate.

3. Agitation – we are shaking up our normal routine – we are making shifts and changes and closing the door on our comforts and our woobies or teddy bears – habits that we have created as psychological safety nets. When we challenge ourselves, it becomes uncomfortable and agitating. Just sit with these sensations and observe how the body physiologically reacts according to our thoughts.

4. Aversion – there may be certain unpleasant truths that we don’t want to deal with – we avoid these thoughts and situations with wine, chocolate or other physical activities to avoid stillness and thought.

5. Doubt – this is where we begin to question why we are doing something. We begin to feel uncertain and our commitment is tested.

Just as there are five enemies, there are also five friends on this path.

Draw upon the strength of these friends.

1. Awareness – simply observing the inner challenge without

succumbing or reacting.

2. Concentration – focus your energy on your goal.

3. Wisdom – knowing everything is bound to change. Acknowledging the impermanence of all feelings and challenges.

4. Effort – determination to stick to your goal.

5. Equanimity – calmness of the mind, non-reactivity.

Whatever your intention or resolution for the year may be, be on the lookout for the mental roadblocks and remember always that you are much stronger than any temporary thoughts, feelings and cravings.

Have a great week, friend! Onward we go.

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!