The Yoga Studio Of Calgary Blog

8 Benefits of Yoga for Mental Health, According to Science

Mon, 08 Apr 2024 22:34:29 GMT

What is the relationship between yoga and mental health?

“How can the simple act of holding poses and stretching improve your mental health?” You may have this question in mind.

Yoga goes beyond being a mere exercise form. It encompasses a rich tapestry of life and well-being principles that reach far deeper, including:

Moral code (Yama)
Self-discipline (Niyama)
Postures or poses (Asanas)
Mindfulness of breathing (Pranayama)
Detachment from senses (Pratyahara)
Concentration (Dharana)
Meditation (Dhyanna)
State of rest (Savasana)
Ecstasy (Samadhi)

While some of these principles focus on the physical experience, most are centered on mental, emotional, and spiritual well-being.

So, the connection between yoga and mental health is simple – both are centered on connecting a person with their thoughts, feelings, beliefs, and core values.

Mental health benefits of yoga

Yoga combines breathing techniques, physical postures, meditation, and relaxation . Practicing authentic yoga requires introspection, deep reflection, and earnest contemplation of your inner self, much like what you do in therapy. And unsurprisingly, many therapists are incorporating yoga into their practice for better outcomes.

Let’s look at some of the mental health benefits of yoga that are backed with scientific evidence.

1. Decreases stress

Multiple studies have shown that yoga decreases the secretion of cortisol – the primary stress response hormone. This happens after regular practice that trains your parasympathetic nervous system.

Exercise is a helpful way to relieve stress , but yoga can do more to train your body and mind through a relaxation response. It combines physical fitness with the philosophy of self-compassion and mind-body awareness that also enhances resilience .

To cope with challenging situations, yoga encourages you to:

Recognize what is happening
Allow life to be just as it is
Introspect your inner experience with kindness
Realize that you’re not defined or limited by your emotions and experiences.

Some stress comes from being self-critical and judgmental, and this practice fosters self-kindness, which results in stress relief.

2. Relieves anxiety

Does yoga help with anxiety? Definitely, yes.

From mild nerves to full-blown panic, anxiety manifests as a natural response to stressful situations. It can be a disruptive emotion, and yoga sessions can help calm down your nervous system.

Various studies prove this practice can be part of an effective anxiety treatment plan. In one study , a 12-week yoga intervention resulted in more significant improvements in anxiety regulation than a walking exercise program.

In another study , the anxiety scores of women who described themselves as “emotionally distressed” improved by 30% after 3 months of yoga classes.

Yoga for anxiety can:

Empower you to recognize the thoughts, feelings, and actions that trigger anxiety
Increase mind-body awareness
Teach how to effectively self-soothe
Replace unhealthy coping mechanisms

3. Helps manage PTSD symptoms

Post-traumatic stress disorder (PTSD) can have a powerful grip on the lives of those it affects. It stems from a disturbance in the autonomic nervous system, which plays a crucial role in regulating our body’s responses.

However, several studies have proven that yoga relieves PTSD symptoms . When combined with medication and psychotherapy , incorporating yoga into treatment plans can offer significant mental health benefits.

PTSD impacts people on multiple levels – physically, mentally, and emotionally. People living with PTSD often struggle with managing their body’s survival response. Even when they recognize they are safe, they may still experience hypervigilance and panic.

However, yoga goes beyond these boundaries, serving as a catalyst for recovery. Through yoga , you can find stability for your autonomic nervous system (ANS), enabling you to better engage with counseling and psychotherapy. Regularly practicing yoga trains your ANS to become more adaptable, fostering a healthier response to stress.

Moreover, yoga as an exercise helps trauma survivors cultivate a deeper connection between their mind and body, developing a heightened sense of self-awareness.

It’s essential to recognize that while yoga can be incredibly beneficial, it’s best used as a complementary practice alongside professional mental health support.

4. Fights depression

Depression is a widespread and serious medical illness. People with depression have high levels of cortisol caused by brain changes. The condition is also linked to reduced levels of GABA neurotransmitters . They play a crucial role in regulating brain activity and sleep, help reduce anxiety, and promote relaxation.

Yoga provides a personalized response that takes into account both mind and body. This practice helps cope and overcome depressive symptoms because it:

Lowers cortisol levels
Increases thalamic GABA levels
Encourages participation in exercise
Provides a sense of community

The findings of multiple studies prove that yoga may be an effective alternative for many people with depression who can’t access psychotherapy or antidepressants due to side effects, unmet needs, lack of resources, and personal choice.

[depression-test]

5. Improves concentration

Researchers have found that yoga can directly impact neural patterns in the brain, improving your ability to concentrate.

One study by the University of Illinois established that 8 weeks of yoga significantly improved the cognitive function in the brains of elderly individuals who had previously been leading sedentary lifestyles.

Another study by the University of Waterloo found that practicing yoga and mindfulness meditation can increase energy levels, allowing participants to focus on present tasks. It helps release endorphins and increase blood flow essential for improved brain function.

6. Promotes better sleep

Poor sleep can contribute to obesity, high blood pressure, and depression, among other conditions. According to one study , practicing yoga can help increase the secretion of melatonin – a hormone that regulates sleep and wakefulness.

Several studies have proven the efficacy of yoga in improving the quality of sleep. In one study , patients with lymphoma experienced fewer sleep disturbances and reduced need for sleep medications after practicing yoga.

Additionally, this practice has a significant and positive effect on many conditions that cause insomnia and other sleep problems . It alleviates anxiety, depression, stress, and chronic pain and helps prepare your body to fall asleep.

7. Boosts your mood

Do you ever wake up feeling down in the dumps? Maybe you’ve had a tough day at work, or you’re grappling with family problems that seem to overshadow any chance of a smile. We’ve all been there.

But here’s some good news: regularly practicing yoga can empower you to handle those negative emotions better and experience brighter and more joyful moments.

The beauty of yoga lies in its ability to elevate your mood and foster emotional resilience. By consistently engaging in yoga, you can boost the levels of GABA neurotransmitters in your brain.

Besides, as we mentioned, yoga is more than just a physical exercise. It’s a holistic practice that nurtures your mind, body, and spirit.

Through the combination of mindful movements, deep breathing, and focused awareness, yoga cultivates a sense of inner peace and tranquility . It helps you to:

Release tension
Clear your mind
Connect with your inner self
And tap into a wellspring of positivity even during the toughest times

8. Improves physical health and overall quality of life

Many people use yoga alongside conventional medical treatment to reduce their symptoms and improve their lives. There is evidence that shows a positive effect of yoga for people with the following health conditions :

Prostate cancer – in one study , patients who attended yoga classes twice a week while undergoing radiation treatment for prostate cancer were less fatigued and had improved sexual and urinary function.
Stroke – yoga may improve post-stroke recovery. In a pilot study of yoga-based rehabilitation for chronic stroke patients, researchers noted improved recovery times and better balance.
Ulcerative colitis – in a clinical trial , patients with ulcerative colitis who practiced yoga had a better quality of life than those who were provided with written self-care advice.
Rheumatoid arthritis – the recovery of patients with rheumatoid arthritis depends on several physical and physiological factors besides treatment. Yoga can help improve the psychological symptoms of the disease.

Yoga as a complement to psychotherapy

Yoga is an ancient practice that offers a wealth of physical and mental health benefits, making it a valuable tool for the various challenges we face in life.

However, it’s essential to recognize that while yoga can be incredibly beneficial, it’s not a standalone solution for mental health conditions. It’s best used as a complementary practice alongside professional therapy and support.

When yoga is integrated with offline or online therapy , it can augment the therapeutic process by promoting self-awareness, mindfulness, and emotional regulation. Yoga’s emphasis on breathwork, meditation, and mind-body connection can enhance the therapeutic journey , allowing you to develop a deeper understanding of yourself and your experiences.

Registered class Yoga for Mental Health begins Sunday, April 28th with Spring Lambrakos. Register today!

The Importance Of Practicing Yoga During Winters

Wed, 10 Jan 2024 20:00:25 GMT

Winter is here, it is that time of the year again when waking up early and practicing yoga becomes a difficult task and mostly ends up compromising it for an hour of extra sleep.

But there are lesser-known facts about why we should practice yoga during winters and how it benefits us.

Why is it beneficial to practice yoga during winters?

Our strength (Bala) is the best during winters. Thus winter is the best time to practice some intense physical exercises like Asanas. You can work on going deeper in your practice.

Yoga Asanas helps in keeping the body warm and prevents stiffness and rigidity in the body.

Yoga can easily replace your outdoor physical activity and also give you a similar workshop, making sure you can sustain your physical routine even through harsh winters.

Yoga keeps the bugs away by strengthening our immune system and restraining us from catching a usual cold, flu, and allergies.

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Types of practices during winters;

Asanas

No matter how difficult it gets, if you make sure that you are practicing yoga daily, it will keep you warm and prevent you from body stiffness and joint aches.

Surya namaskar and Vinyasa yoga practices are great for producing heat in the body.

Pranayama/ Breathwork

There are a few pranayama practices that heat up the body and help in boosting your immunity. Pranayama is a great tool to fight common allergies during winter. It also improves Agni in the body which helps increase the digestive fire and metabolism.

Meditation

Gloomy weather can instantly make you feel gloomy and lethargic. Try inculcating a meditation practice in your yoga routine and it can immediately uplift your mood. Meditation helps adapt to the season better and prepare well for some of the hardships of winter.

Things to keep in mind while practicing yoga in winters:

Do a proper warm-up before you start any exercise routine, it helps in raising your body temperature and increases blood flow to your muscles ensuring that the strengthening and stretching practices are safe and sustainable.

You can move your practice to a warmer part of the day.

If practicing outdoors be sure to cover your head, neck, feet during the practice. Avoid exposing yourself to harsh, cold winds or snow.

During winters, we have a very good appetite, so make sure you are healthy & well.

Spring Detox With Yoga and Meditation

Fri, 24 Mar 2023 19:11:02 GMT

Spring is nature’s rebirth. Every year, when the soft green buds and the delicate pink blossoms appear on the cherry trees, we are given the opportunity to renew ourselves. In our yoga practice, this can be through a physical detox, a mental reboot or both.

Detoxing Through Diet

During the cold winter months, we nourish ourselves by eating rich foods that insulate our body. It’s natural for us to put on an extra pound, but when spring comes around, we want to switch to eating foods that are lighter and allow us to shed weight in preparation for the summer months. Ayurveda considers spring to be a season where kapha dosha dominates and advises us to eat light, warming foods that are easy to digest. We can do this by increasing the amount of sattvic foods we consume. Bitter roots, such as dandelion greens, chard and kale, are great at cleansing the liver of toxins. Turmeric and ginger can help stoke our inner fire and get our digestive system back in order.

Drinking tulsi tea will also support the detox process. This healing ayurvedic tea is made from holy basil leaves and is an excellent blood purifier and detoxifier.

Another way to help your body detox is by getting your lymphatic system to drain properly. Our body's lymphatic system is like a detox superhighway, and receiving a lymphatic massage is an effective way to jump start this process. Spring is a great time of year to consider a short fast, such as a juice fast, or going on a mono food diet like eating kitchari for a week. Avoid sugar and heavy or fired foods that are difficult to digest and hold little nutritional value.

Asanas and Breathing Exercises That Detox

There are many asanas in yoga that will help you rid your body of toxins. The most effective are those that directly stimulate the liver, kidneys, digestive system and lymph. Here are a few versions of each that you can try at home.

Forward Folds

These pose compresses the body’s digestive system and increase both the flow of blood and lymph into and out of the liver. Examples of forward folds include: uttanasana , head-to-knee pose and big toe pose .

Twists

All asanas that have a twisting component are great for stimulating the digestive system and helping the colon to eliminate more effectively. Eagle pose , though not technically a twist, is another option for compressing our extremities and flushing out toxins. Examples of twists include: half lord of the fishes pose , noose pose , and revolved triangle pose .

Inversions

Inversions great for moving lymph through the body as well as energizing the mind and flushing out congestion in the head. Examples of inversions include: headstand , shoulder stand , legs-up-the-wall , handstand , and halasana .

Pranayama

Oxygenating the blood helps purify the body and moves toxins out through our exhalations, sweat, and lymph. One of the most effective pranayama breathing exercises for this is kapalabhati , or shining skull breath. Kapalabhati works by rapidly oxygenating the cells in the brain and clearing out stale air in our lungs. It increases the flow of prana ( life force energy) to our subtle body and lifts our mood, clears our mind and increases our energy level.

Renewing with Mindfulness and Meditation

While detoxing our body is an important aspect to spring cleaning, clearing out the clutter of our mind is equally beneficial. There are two ways we can do this. The first, and one of my favorites, is by enjoying a digital detox. Just like we can go on a juice fast for a few days to start our spring detox, we can also unplug from our devices, smart phones, social media accounts, Netflix and habitual email checking to gain a fresh perspective on life and what matters most to us. Unplugging also assists with anxiety and nervous disorders, as the constant bombardment of information ceases and one is left to simply work on themselves.

The second way to detox our mind is through meditation . When we learn to mindfully watch our thoughts as they arise and allow our inner spaciousness to grow we are make room for new, more beneficial thought patterns. Spring is the perfect time to start a meditation practice. Think of it as a second chance after New Years. The best way to begin meditating is slowly. You can take the metaphor of a blossom opening over the course of a few weeks. Start with a goal of five minutes each morning and work your way up to 20 minutes everyday. Morning is a good time to meditate because it will set a positive tone for the rest of your day.

Just like spring is the time of year when nature renews itself, it’s also a natural time for us to detox our body and mind. Take advantage of this opportunity to do a little self care and bring your body back into balance with nature's rhythms.

Love Yourself This Valentine's Day!

Mon, 13 Feb 2023 21:08:34 GMT

So, it’s THAT time of year again. The cards are out, flowers and chocolates in the shops, and the candlelit tables are all booked up weeks in advance. With good reason, many of us find it all rather superficial and insincere. Perhaps some of us might join the cynical chorus asking why we need a specific day to express our affection for someone else. We may even go as far as to accuse the the forces of capitalism of driving demand for “stuff”. But I’m not here to monologue on the meaningfulness of St. Valentine’s Day, and I’m certainly not here to criticise anyone for wanting to express themselves or to show affection for someone else (we all need to be doing this more, not less).

Perhaps my cynicism around the 14th February isn’t so much a valid critique of modern consumerism, as it is a projection of my frustration at a lack of meaningful affection. Is it too much to ask to be loved? Actually, yes… and no. The answer really depends on what you think love is, and where you propose to find it.

What is Love?

In the English language, we use the word “love” to refer to the emotional state of having a deep level of affection for something or someone. The word “love” itself derives from Germanic, Indo-European and potentially Sanskrit roots – all referring to an abstract form of pleasure or desire; feeling good about something and wanting it.

Love is probably the most ubiquitous topic in creative arts, writing and philosophy. In the West, Ancient Greek philosophers identified different types of love: Philia , Eros and Agape . Philia loosely translates as friendship or brotherly affection. Eros refers to romantic or passionate love. Agape is rather more difficult to translate in to English, but broadly encompasses what you might refer to as “divine” or “selfless love” (meaning good will, or charity) and touches on the concept of an unconditional, universal love.

Many of these concepts are echoed in Eastern philosophy, though interestingly the majority of these ancient concepts of “love” do not tend to differentiate between forms. In ancient Hebrew, Chesed refers to an all-encompassing affection and kindness between people, God and the world around. From ancient Arabic, Ishq refers to the inseparable bond between people, goodness and truth (and, beautifully, is related to an Arabic word for Ivy). The Confucian concept of Ren denotes what we might identify as universal love, altruism, or empathy. Hindu philosophy teaches Bhakti , a concept encompassing attachment, faith, devotion and participation. The Buddhist concept of Mettā refers to benevolence and universal loving-kindness, and is one of the only ancient concepts to explicitly include love for oneself.

Modern philosophical concepts and definitions of love focus on the psychology of attachment, and the neurobiology of attraction. The reductionist view taken within scientific disciplines tends to view love as a collection of physiological and psychological processes which drive behavioural association with a potential mating partner or behavioural orientation to a desirable object, activity or social connection. Which is a slightly technical way of saying love is an internal process which orients our behaviour towards certain people or things for a purpose.

No Self-Love?

It’s strange that very few of the concepts from which we derive our understanding of “love” mention the idea of loving oneself. In fact, aside from Mettā in Buddhist philosophy the only other overt reference to self-love in our understanding of love is found in the writings of French philosopher Jean-Jacques Rousseau – who coined the phrase “Amour de Soi”.

When we talk about love, we are often talking exclusively about romantic love. Worse, we are often referring to an idealised, conditional form of affection from outside of ourselves. Through the prevailing mechanics of our society and culture, we are conditioned to seek everything we need from our external world. This is perhaps highlighted at this time of year, as we rely on overt material gestures to express our affection for those we love – and we are perhaps guilty of expecting it in return.

Not only is it usually unhealthy, but it is also often unreasonable to expect the world (and people) around us to meet our needs. Seeking what you need from outside of yourself is a pathway to codependency and feeling unfulfilled, but I have great confidence in saying we have all been guilty of it.

So, how can we find a healthy and unconditional form of love? The answer might be closer than you think. There is only one person who will always be with you no matter what, and will always be capable giving you what you need. You.

Love Yourself!

Maybe you’ve got a hot date, maybe you’d rather avoid it all. But perhaps this Valentine’s Day, invest your energy into cultivating a strong and loving relationship with yourself. This is by no means a definitive guide to self-love, but here are some self-loving ideas to get you started:

1. Get to know yourself. Spending time alone with yourself can be uncomfortable, but there is a reason for this – particularly if this is alien to you. Tuning in to your own rhythms and behaviours can be very revealing about your choices, and why they might or might not be making you happy. You’ll probably find you aren’t exactly the person you imagine. Understanding who you are makes it a lot easier to know how to make yourself happy.

2. Self-Acceptance. Striving to be something we aren’t can be incredibly damaging, and it’s almost certainly going to be making you less happy. Understand who you are. Acknowledge your limits and your flaws. Forgive yourself for getting things wrong. It is not about finding things we like about ourselves. It is about accepting ourselves exactly as we are, honouring who and what that is, and beginning to make decisions in the best interests of that person.

3. Self-Reliance. Being able to rely on yourself is not only a healthy thing, it can help you avoid making decisions for need rather than for happiness. Teach yourself to file a tax return. Learn how your PC works and how to fix it. Teach yourself to DIY (these are a great opportunity to do 1 and 2)! The less you rely on the world around you (and the people in it), the more you might find you can accept it as it is.

4. Prioritise Your Own Needs. Once you have a good idea of who you are and what is best for you, don’t allow yourself to compromise on it. Helping others does not have to mean putting aside your own wellbeing. Observe your own boundaries and keep them firm. If others care about you, they will learn to care about your boundaries too.

5. Invest in Your Wellbeing. Too often we cut corners in our own self-care, often because we don’t prioritise our own needs. Make that medical appointment. Feed yourself properly. Get enough sleep. Seek physical or psychological therapy. Allow yourself to pay for those Yoga classes, or that gym membership… or that spa day.

6. Be Affectionate with Yourself. Care for yourself the way you would care for other people you love. Be your own best friend. Talk to yourself the way you would talk to someone you love. Literally hug yourself. Give yourself a break. Have a bath. Surround yourself with people who make you feel good, and who have the same priorities. Take yourself on a date (cinemas and restaurants really aren’t that weird on your own – plus you get to pick the place and the movie)!

7. Balance Your Mind. Unconditional love means giving and remaining present, especially when it isn’t easy to do so. Learning to keep yourself and your mind balanced requires practice and discipline, but is one of the biggest acts of love you can give for yourself and for others. One of the best ways to practice this is by learning a meditation practice.

It is very hard to be selfless unless you are a little selfish first. It is very hard to love or be loved if you don’t first love yourself. Whether or not you have a date this February 14th, make a date with yourself and learn to love that person. You’re stuck with them forever, after all!

Yoga for Anxiety and Stress: The Mental Health Benefits of Gentle Practice

Sat, 14 Jan 2023 22:19:16 GMT

Can yoga reduce anxiety?

Yes! Many studies have demonstrated the effectiveness of yoga in reducing stress, anxiety, and depression. In one study, women who participated in a three-month yoga program experienced significant improvements in perceived stress, anxiety, and depression. In another study, ten weeks of yoga helped reduce stress and anxiety for participants.

How does yoga help ease anxiety?

Yoga eases symptoms of anxiety and stress through direct benefits to both the body and mind. On a physical level, yoga helps induce a relaxation response and reduce heart rate; on a psychological level, mindfulness promotes a focus on the present moment, guiding thoughts away from anxiety or worry about future events.

Physical benefits of yoga

When an individual is experiencing anxiety, the amygdala, or “alarm center” located in the brain, has gone into a state of hypervigilance or high-alert. The deep breathing practices associated with yoga speak directly to the amygdala to lower the state of arousal. It also activates the parasympathetic nervous system, which induces a relaxation response. Yoga also helps to:

Lower blood pressure
Reduce heart rate
Release muscle tension
Increase body awareness
Aid in relaxation

Psychological benefits of yoga

Stress and anxiety often include experiences of racing thoughts, overwhelming mental “checklists” and/or anticipation and worry about future events. Through mindful cuing from your instructor, yoga can help:

Promote compassionate observation of the dialogue in your head
Provide space for intentional thought patterns
Aid in present-moment awareness
Increase self-connection

Which type of yoga is best for anxiety?

Classes titled “yoga for anxiety” or “yoga for stress” or restorative classes are especially recommended for reducing anxiety because they are intentionally designed to release tension, increase relaxation, and focus on the present. These classes have the specific needs of individuals experiencing these feelings in mind, and the practice is curated accordingly. For example, the class may include breathing techniques and self-compassion exercises.

If you do not have access to a class with an explicitly-stated focus on helping ease stress and anxiety, classes described as gentle, restorative, or mindful can also be a good fit. When in doubt, reach out to the yoga studio and ask! If you share what you are looking for, studio staff should be able to direct you to the class that best meets your needs.

Yoga is an extremely diverse practice; classes can vary from gentle to challenging, with intentions ranging from relaxation to strength-building. Due to the depth and diversity within yoga, it’s important to choose a class that fits your goals of reducing anxiety and stress.

What yoga poses help anxiety?

Three beginner-friendly yoga poses that help reduce anxiety include:

(1) Legs up the wall pose: This pose reverses the blood flow, increases lymphatic circulation, and nourishes the heart and mind

Bring your mat over to a wall and lie on your back.
With your bottom up against the wall, stretch your legs upward toward the sky and rest them against the wall.
Arms can be out to your sides or hands can rest on your belly.

(2) Cat-cow pose: This pose works with the spine to calm the nervous system and induce a relaxation response.

Come to your hands and knees, with wrists beneath the shoulders and knees beneath the hips.
As you inhale, drop the belly toward the floor, raise the tailbone, and bring your shoulders back.
As you exhale, reverse the movement, sending tailbone toward the earth, rounding the lower then upper back, and releasing the back of the neck so the crown of the head is pointing toward the earth.
Repeat for 5-8 breaths, linking breath with movement.

(3) Restorative child’s pose: This pose supports the heart and opens up the back body creating a sense of comfort and release.

Sit back on your heels with knees outstretched to about the width of your mat.
Bring a bolster, pillow, or folded blanket to touch the inside of both knees, positioned vertically out in front of you.
Stretch your arms overhead and fold forward over your bolster, allowing your torso to rest on your prop. If using pillows or blankets, you may need 2 or more for a comfortable height. Your head can be turned to one side. Rest your hands on either side of your bolster or prop, with elbows pointing outward to relax the shoulder blades.
Breathe into the back body.

SETTING NEW YEAR’S INTENTIONS INSTEAD OF RESOLUTIONS

Sat, 31 Dec 2022 18:52:04 GMT

Happy New Year yogis! I’ve often found this time of year to be especially powerful in enhancing my yoga practice. Of course, yoga is always a powerful practice, but the gift of the new year brings deep reflection and introspection that can amplify processes of self-inquiry, expanding our spiritual awareness and commitment to yogic living.

Whether you do yoga at a studio, a gym or at home, it’s common practice to set an intention for your time on the mat. Like a new year’s resolution, an intention names something you’re seeking to attain for yourself and/or others. But unlike resolutions, intention-setting focuses less on goals and more on the journey which leads to certain outcomes. Think of it this way: Intentions focus more on internal power and long-term change, whereas resolutions focus more on external—and sometimes, short-lived—rewards.

Let there be no confusion: Intention setting should be equally as specific as setting a new year’s resolution . For instance, if you choose to set a 2023 intention rather than a resolution , being as specific as possible will help you take responsibility for what you want or need. Through clarity of intention comes a clearer path for travel during your journey.

For example, a new year’s resolution might be something like “losing twenty pounds,” whereas an intention might be “practice self-care by eating nourishing and healing foods.” Both examples are specific in their wording, but the intention of self-care requires the person setting it to change their internal attitudes towards themselves in order to practice self-love and, thus, self-care. One can see how this shift in thinking will bring positive affects beyond weight loss and will not stop once the twenty pounds are gone.

This example illustrates how intentions have the power to create an inner change in samskaric patterns of thought. Samskara , which means “ impression” in Sanskrit, refers to the habits and patterns that keep us stuck in the versions of ourselves we seek to “improve” when the new year dawns. In Light on Yoga, B.K.S. Iyengar refers to samskaras as “the accumulated residue of past thoughts and actions.”

Intentions seek to address this residue from within in order to achieve change, where as resolutions most often set awareness on the achievement of something externally. The difference is subtle, but important.

In Patanjali’s Yoga Sutras , it is said that samskaras cannot be erased by simply going into the mind and clearing them away. But in Sutra 1.16, it is suggested that they can be eradicated over time by journeying inward and realizing the peace and joy that is our true nature: “The moment you understand yourself as the true Self , you find such peace and bliss that the impressions of the petty enjoyments you experienced before become as ordinary specks of light in front of the brilliant sun. You lose all interest in them permanently. That is the highest non-attachment .”

So remember, if done right, an intention will not only lead us to achieving a check-list of external improvements, it will give us the self-led support we need to realize our true nature. Pretty powerful, right? Absolutely! Not only can intention setting bring about general self-improvement, but can also lead to increased self-compassion and samtosha all at the same time. How does that sound for a good start to 2023?

What intention will you choose to take you into the new year?

WINTER BALANCE – REFLECTIONS AND RESOLUTIONS

Mon, 05 Dec 2022 20:31:18 GMT

WINTER RESOLUTION

Setting intentions for how we want to move through the year is a great practice and if you know what you want go ahead craft those intentions and make those resolutions. If you’re not clear on what you really want, the only New Years Resolution I promote is to practice intentional MINDFULNESS over the course of Winter. This creates a fertile head space to reflect, imagine and create meaningful intentions and resolutions for the year.

Busy lifestyles and commitments may make it difficult to meet our natural, restful winter rhythm so here are 3 Winter resolutions to help us be efficient with our energy and help us tune-up, re-balance and restore for the seasons to come.

BE STILL

Take time daily (5-10mins) to BE STILL conserve energy and feel into your space with your 5 senses – inside and out. Any time, any place, anywhere whenever the opportunity arises. On the chairlift, in the shower, before bedtime, during lunch-break, in the car waiting to pick up…etc. and/or

BE PRESENT

Practice FEELING PRESENT and aware of how you feel in your body and mind in ad hoc situations. Teeth brushing, eating breakfast, waiting in line, commuting to work etc. Become practiced at moment to moment awareness so it starts to become familiar and easy to be in the moment with all your senses attuned to simple spacial awareness (inside and out)

BE GRATEFUL

Practice Gratitude – before going to bed each night bring to mind circumstances of the day (eg. experiences, connections, opportunities, insights) that shaped your day and mentally note each with appreciation and thanks – even if it wasn’t a good day – search for fresh perspectives that you can be grateful for. This can help induce clarity of mind and induce a restful sleep as well as grow an attitude of contentment

These Winter resolutions allow us to tune-in to winter vibes, slow down and put us in a position to evaluate and to FEEL what inner changes we want to make to enhance our lives.

WINTER INSIGHTS

After a few weeks of winter mindfulness you may start to notice new and interesting thoughts and ideas derived from your mindfulness practices. The more you do it, the more insights you gather. The more insights you gather the more you will have to reflect on. Note down your insights experiences and reflections for the best results.

Pondering specific questions through the Winter reflection process can shape specific and measurable resolutions (‘Sankalpa’) that are more likely to run the course of time.

Keep a journal for review over winter and keep adding to it as you ponder away. Note down anything that comes to mind (or lack of as the case maybe).

Don’t settle for logical or cerebral responses – this is not a test – it is an adventure. Allow for your inner wisdom to speak up. (If your answers are ordinary and make perfect sense they are probably from the head not the heart!)

Inner wisdoms will start to develop and be seen clearly to form your intentions. Intentions that derive from our depths instead of surface improvements or goals which don’t reflect our talents, voices, creativity and intuitive minds .

By the end of winter, you will be more than ready to form heart-felt ‘Sankalpa’ – resolution – commitment – determination that supports us to become or do what we truly feel is right for us in the year ahead.

Blessings on your Winter journey!

Benefits Of A Winter Yoga Practice

Wed, 02 Nov 2022 16:17:08 GMT

1. Yoga is Warm

Chances are, the cold makes you feel stiff and sluggish. All the more reason to roll out your yoga mat.

Warming up your muscles and joints is good for the body, improving circulation, reducing stiffness and cramping, and helping you warm up. Building heat from the inside can keep you moving all day.

2. Yoga Boosts Your Immune System

Regular exercise strengthens the immune system, making your body ready to fight off the cold and flu viruses floating around this time of year. And unless you live in a bubble, you better believe you will be exposed to something.

Keep that first line of defence ready to battle the germs with lots of rest, water, and of course, yoga three times a week or more.

3. Yoga Boosts Your Energy, Too

The short days, dark evenings, little sunshine, and drab winter clouds can leave you feeling sluggish. The best way to boost your body’s energy level naturally is with regular exercise. As little as 3-4 hours per week is all it takes to kick your body into gear.

Have trouble getting out of bed in the morning? Sleep in your yoga clothes, then roll out of bed and into the studio — no excuses!

4. Yoga Improves Those Long Winter Naps

You might find yourself tossing and turning, making those 8 hours not as efficient as they could be. Make sure you stick to your bedtime routine — don’t stay up 'til midnight drinking spiked vegan egg nog and expect to wake up feeling refreshed.

Stop eating two hours before bed, go to bed at a decent hour, and try some soothing lavender tea or a chamomile eye pillow. I always down a glass of filtered spring water mixed with a teaspoon of magnesium (for restful sleep and relaxed muscles) and a tablespoon of apple cider vinegar. The vitamins and probiotics do their work overnight while I sleep, leaving me feeling energized in the morning.

5. Yoga Opens Your Heart

Want to say “Bah, humbug” to the holidays this year? Don’t get yourself down. Hitting the yoga studio will help you deal with the blues that often accompany the season.

Practicing simple principles such as compassion and being in the moment in your yoga class will help you be a duck in the water — the negativity will simply roll off your back. Make time for pranayama and meditation practice. When your mind is happy and calm, you will be happy and calm.

6. Yoga Keeps You in Balance

Winter seems to give us a reason to over-indulge. All the holiday parties, cookies, candies, treats, and cocktails can pack on the extra pounds. Shed the guilt by balancing your indulgences with some calorie-burning asana classes. There should be no reason why you can’t enjoy the tastes of the season as long as you keep it in balance.

Go ahead, enjoy a cranberry martini and chocolate cannoli! Just limit your portion and burn it off the next day in class.

7. Yoga Will Keep You Grounded

5 Ways To Find Balance This Summer

Mon, 27 Jun 2022 20:43:13 GMT

Did you hear the news?! The world is reopening! Are you eager to grab your flip-flops, hit the beach, and jump back into the social scene, or are you having a harder time with this transition than expected? Let’s face it, it’s been one helluva year and after working nonstop and not seeing your friends, stepping out from behind your desk, and suddenly swapping your work hat for a party one can bring on anxiety.

If you’ve been overworking, overstressing, under-socializing, or just plain feeling out of whack, this blog will help you to find your flow. Hey, transition can be tough, and reactivating your sense of adventure or restoring calm is going to take a bit of soulful work. Let’s ease into this, shall we?

It’s all about balance

In the yoga and healing space, it’s common practice to look to the elements to help you find and maintain a sense of balance. As a yogi, I would describe being in tune with your energy as paying attention to when you feel depleted, when you feel energized, and mindfully working to keep all aspects of your life in harmony. This means making time for family and friends, prioritizing your health, working toward your personal and professional goals and having a whole lot of guilt-free fun! It’s true that this balancing act isn’t easy, but using nature to guide you will help.

The 5 Elements

What do you think of when you hear “earth, wind, and fire”? If the Hall of Fame band that brought on some of the grooviest music to bump to in the sixties, seventies, and eighties comes to mind, we can dig it! But before you dust off that old record, squeeze into your bell-bottoms and pick out your afro, let’s have a quick chat about what all five essential elements represent and how they impact your leadership.

Looking to fire, earth, water, air, and the less talked about element, space, can help you to achieve balance in your life right now! You may be thinking that this all sounds a little fluffy and abstract, but science tells us over and over again that practicing mindfulness and balance leads to better health, greater work happiness, goal attainment, positive work culture, and all kinds of yummy goodness. As a leader, you have the responsibility to look out for the wellness of your team and this means setting a good example of a healthy work/life balance. Since life’s been kind of spicy lately, we’ll start with fire and learn how this element may be affecting you and your team.

Fire

Do you feel like you’re always busy? Like you’re being pushed around by life rather than cruising through it? If so, you’re not alone. Study after study shows that people are overworked across the globe. Logging in to work before hours, working late, checking in right before bed, and sacrificing personal wellness to meet work goals were common practices even before Covid-19, and have only increased since. If this time of transition finds you feeling burned out or stressed, too much fire could be the reason.

Often, people wear their busyness as a badge of honor; viewing productivity as a sign of accomplishment. Such was the case with Adam, a senior-level executive who came to us for help.

Adam was exhausted and stressed out and his energy was hot. He was overworking and spending very little time doing non-work-related things. He got a high off of checking tasks off his to-do list and felt guilty any time he sat back, relaxed, and tried to take things easy. He didn’t outright pressure his employees to work outside of work hours, but what message do you think he was sending when he emailed his team at odd hours? Actions like these promote (even subtly) a go-go-go environment.

While the fire is necessary to stay driven and goal-oriented, too much of it can cause a breakdown of health, communication and stand in the way of your ability to effectively lead others.

To find his flow, Adam participated in our 5 Elements Exercise . Let’s see how he managed to cool things down.

Earth

Earth is a grounding element. When life gets to be a bit too much, kick off your shoes, walk through a grassy field, or bury your toes in the sand. No, seriously, dooo it! You’ll invite a sense of calm into your life. Whether you’re up for trying this or not, the idea behind it is to look to the earth as a means to slow you down. Take a beat before you start your meetings. Adam did this and found that it helped him to connect with his team and ease his foot off the gas pedal.

What happens if you encourage your team to maintain a healthy work/life balance, but don’t practice it yourself? Leading by example is imperative for building a positive work culture. We encouraged Adam to tamp the fire by holding back on those late-night emails (even if he never expected a reply until morning). Also, he implemented team check-ins, where gratitudes were shared and discussed at the top of the meeting to set a chill and supportive tone. Appreciation guru and work culture consultant, Stephanie Pollack, says that “acknowledging the thoughts and efforts of people with gratitude shows that those people matter.” We couldn’t agree more!

Water

Head down to the beach, take a walk along the river, have a picnic by a creek, slide into a warm bath. Still on edge? Probably not. Chances are that even just imagining those activities is enough to bring on a sense of calm. Why is that? Science, that’s why! Marine Biologist, Wallace J. Nichols, calls this phenomenon the “blue mind” effect. Studies demonstrate that exposure to bodies of water has a calming and stress-reducing effect on humans. It makes sense, then, that water represents a sense of ease.

Once Adam participated in the 5 Elements exercise and applied our coaching tips, things started to flow for him. Communication amongst his team improved significantly; a few even commented on how the vibe has changed. The gratitudes and regular team check-ins have created a sense of openness, boosted morale, and has led to authentic communication.

As for Adam, whenever he feels an inclination to work more than he should, he practices his breathing and breaks the work cycle by stepping away to do something else for a little while.

Air

Ever feel like your head is in the clouds? Air represents creativity, ideas, and exchange. Too much air can leave you stuck in a state of dreaming or perpetually brainstorming and envisioning without moving forward to other very important stages: planning, implementation, and follow-up. On the flip side, not enough air and you might find yourself suffering from writer’s block, closed off to inspiration, or unable to take part in an upbuilding interchange of ideas at work. Ideally, you’re well balanced in that you’re able to put great ideas into action.

Adam had adopted the thinking that he might as well work because he was home and technically available. Once his thinking shifted , tensions loosened up around the office and his employees began to contribute more openly in meetings. Of this shift, Adam said, “There’s a renewed energy on the team now. They may not be working more, but their work is consistent and of high quality. I feel like they want to be here.” Ahhh …Let’s take a moment to breathe that success story in.

So what happens when your fire, earth, water, and air energies are balanced?

Space

When your elements are aligned, you’ll hit your stride and open up much-needed space in your mind and in your life. This means more room for fun, rest, family, hobbies, or whatever “time well spent” looks like for you.

No one wants to go through life blowing through stop signs, dividing their attention, and missing out on the things that are most important, but when your elements are out of balance and your plate is too full, this is exactly what happens.

It’s well known that a fast-paced life leads to poor health, poor judgment and worn down relationships, and simply put, it’s exhausting! Because time is one of the most precious commodities we have available to us, being mindful about where you apply your energy as a way to make more time for the things you love would be the best gift you could give to yourself and your team.

Mother's Day Love To All...

Tue, 03 May 2022 17:15:10 GMT

There are some days of the year that are important to not forget. Of course, we never forget holidays (how can we? Those are our days off!) We remain vigilant for birthdays, marking them down on calendars and serving up thousands of reminders so that we can let the loved ones in our lives know how much we care. In all cases, the one day that we can never let slip; Mother’s Day.

Sometimes we forget about how much our mothers actually do for us. As we grow older and our lives become busier, it becomes increasingly difficult to keep Mom’s hard work in mind. We know that she helped raise us, that she was there for us during all the tough scrapes, and that no matter how many times we tried to escape out of our bedroom window when we were supposed to be sleeping as teens, she loved us all the same. Even still, the day of International Mother appreciation seems to slip our minds more often than any other date. But even if the date doesn’t stick as much as it should, we must take the time to not forget Mom’s hard work.

There was a video circulating around the internet a few weeks ago that had a man Skype interviewing candidates for “the hardest job in the world.” In the interview, the man describes the conditions; no breaks, no pay, no sleep, always on call, no holidays or weekends off, etc. Each candidate refused the job outright, saying the the conditions sounded “inhuman” and wondered how it was that a company could get away with treating any employee that way. At the end of the interview, the interviewer asks the candidates if they’d like to know what position they were interviewing to. They agree, and he reveals that the job is for “being a mom.” All of the candidates laugh and reflect upon the important message that was conveyed in the interview.

We never really think that way about it. Everything that our mothers do for us counts as a full time, unpaid, break-less, holiday-less position. It becomes overwhelming when it’s put into such a context as that! Everything your mom does and has done for you is for free. She doesn’t have to work so hard, but she does it simply because she loves you. That’s a pretty amazing thing! A mother’s love is unconditional, and it is no small feat for her to support a child (or children) through the trials and challenges of our world. One day probably isn’t enough to show Mom the proper appreciation, but knowing her, she loves you for making the time and effort.

Happy Mother’s Day to every mother out there. We wish you all a blissful, restful day filled with all the love and appreciation you deserve! Namaste!

February: Expressing Love & Embracing Self-Love

Tue, 08 Feb 2022 19:52:11 GMT

It’s the season of love.

Most people think of February 14th as a day to celebrate and recognize the love of their life and those dear to them. It is, and this is important! But what about celebrating self-love? Some people might think self-love is self-centered and ego driven but it is quite different. Self-love is being mindful and aware of what you need to be healthy and productive.

Psychology studies report that self-love and self-compassion are key for mental health and well being, keeping depression and anxiety at bay (Medical News Today, Ana Sandoiu March 23, 2018). When we don’t take care of ourselves and continue on the path of Doing vs. Being, we experience adverse health effects, such as, high blood pressure, irritable bowel syndrome, depression, heart disease, etc. Our inner critic, or in yoga terminology, the chitta vritti, is the monkey mind of continual thoughts running through our minds. We experience these thoughts in the form of ridiculing, judging, and constantly reminding us to remember what to pick up from the grocery store or what deadline is coming up. You get the picture.

According to Patanjali, “If you can control the rising of the mind into ripples, you will experience Yoga.” Practicing yoga is one way to cultivate self-love.

How do we achieve self-love?

Professor Neff, Sbarra and colleagues define self-compassion as a construct that encompasses three components:

1. Self-kindness – treating oneself with understanding and forgiveness,
2. Recognition of one’s place in shared humanity – acknowledging that people are not perfect and that personal experiences are part of the larger human experience,
3. Mindfulness – bringing your attention to the here and now, experiences in the present moment. Bringing about emotional equanimity, calmness, clear rational thinking.

Yoga centers us, grounds us and brings us back to neutral. When we practice yoga we get in touch with our breath, physical body, emotional state, spiritual side, and our heart center. The physical and breath practice of yoga allows us to move with comfort to release tension in our body and quiet the voice of our inner critic. This allows us to feel freer boosting feelings of self-love and kindness. When we are kind and loving to ourselves, we can be kind and loving toward others. Appreciating the simple things in life.

When we are kind to ourselves and acknowledge that we are all ‘perfectly imperfect’ we treat ourself with kindness. When we pause to mindfully reflect on how we are breathing, physically feeling, and listening to our thoughts, we can begin to let go of our stress and tension and lower our levels of the stress hormone, cortisol, in our bodies.

Try it: It only takes a minute or two. You decide how you feel.
Take a moment to sit comfortably,
Close your eyes or gaze softly downward,
Notice your breathing. Is your breath short and shallow? Smooth? Hurried? Just notice without judgement.
Now, focus on slowing your breath down.
Smooth breath in, slow breath out.
Soften your physical body with each exhale.
Allow the negative thoughts in your mind to form ripples that move away from your consciousness.
Keep breathing for a minute or two or longer. Smooth inhale; smooth exhale….

Slowly, bring your awareness back to the present moment.

How do you feel?

This may be your first step toward self-love. Simply quieting your mind, quieting your body, and releasing your thoughts.

This is yoga: controlling the rising of the mind. Now direct your thoughts with positivity and kindness to yourself and toward others.

A THANKSGIVING YOGA ROUTINE TO HELP YOU REST AND DIGEST

Mon, 04 Oct 2021 22:12:49 GMT

A THANKSGIVING YOGA ROUTINE TO HELP YOU REST AND DIGEST

Breathe : Begin by lying on a yoga mat in Constructive Rest position. (Lie on your back with your knees bent and the soles of your feet on the floor.) Begin breathing deeply, expanding your abdominal muscles completely on the inhalation and contracting them completely on the exhalation. Make sure you are not straining to inhale deeply. Stop just short of strain. Continue for a minute or two, allowing your body to relax as you exhale.
Stabilize Your Core : From Constructive Rest Pose, cross your forearms behind your head. Your hands should be on opposite shoulders. Continue breathing deeply. The next time you exhale, lift your head and shoulders off the floor, continuing to breathe. After a few breaths, lower your upper body back onto the floor. Repeat several more times, switching the cross of your arms.
Strengthen Your Back : We often mistake the abdominal muscles as being the entirety of the core. But strengthening our backs is just as important. Spending lots of time sitting in chairs weakens the back. Practicing poses such as Bhujangasana (Cobra Pose), can help strengthen the back part of our core. Practice 2 to 3 Cobras with deep, full breathing. In between, relax onto your mat with your forehead resting in your hands.
Find Balance : Now that you’ve tended to your core, take that stability into a balance pose. Here are some suggestions: Vrksasana (Tree Pose), Garudhasana (Eagle Pose) or Hasta Padangusthasana (Hand-to-Big-Toe Pose). Balance poses not only teach your body the skill of balancing, but they also help promote concentration. If you have a lot of responsibilities to juggle during the holidays, balancing can provide grounding.
Expand Your Heart : On Thanksgiving, we often encounter friends and relatives we haven’t seen in a while. We may or may not have much in common with them. An open-hearted approach can help us enjoy these interactions. You can literally expand your heart area by practicing a supported backbend. Try Supported Matsyasana (Fish Pose). Stay as long as it feels comfortable.
Rotate and Relax : We’re now moving into the restorative section of the practice. This restorative twist can help you shift toward your parasympathetic (rest-and-digest) nervous system.
Create Digestive Ease : Supta Baddha Konasana (Supine Bound Angle Pose) is essential to a Thanksgiving yoga practice. It’s one of the few poses that can be helpful to practice after eating. Remember this if you find yourself overstuffed during the holidays! I’ve never met anyone who didn’t love this pose. Stay as long as you like.
Savasana : Make sure to give yourself ample time in Savasana (at least 10 minutes, more if you can). You can lie flat on the floor, or try this lovely, supported variation .

Finally, give thanks for your yoga practice! Yoga asana was originally developed to help calm the mind and body. This Thanksgiving yoga can be an ally for helping you move gracefully through the responsibilities and joys of the holidays.

Relax Into Fall: Rest. Restore. Replenish

Tue, 14 Sep 2021 21:21:01 GMT

Fall is a time of transition and change; of fuller schedules, new opportunities and growth.

It can also be a time of uncertainty, where the winds of change can make us feel unsettled, off balance and with too much to do but not really knowing where to start.

It’s usually during these times that we leave our self-care behind and forget about the little things that make us feel good…

The yogis knew the importance of daily rhythms and routines for supporting self-care, regulating the nervous system, and keeping both the body and mind healthy.

According to yoga and Ayurveda (yoga’s sister science), Fall is the time of year when we need to prioritize slowing down, finding a more supportive rhythm to our days and making time for self-care and truly nourishing ourselves.

With the fall season, we want to think about cultivating energies that are grounding, stabilizing and nourishing on a really deep level.

With your yoga practice, think of slow, steady, mindful movements including standing postures to focus on balance and stability and restorative postures to support the replenishment of the nervous system.

With breath work, think long, smooth and steady breaths to calm the mind and balance the emotions.

Relaxation and yoga nidra help to provide deep rest and nourishment to the body, breath and mind, reducing fatigue and creating a quiet, internal clarity.

When moving through your day, use routines to provide anchors that stabilize and help you set a sustainable pace.

Start the day with a mug of hot water and lemon to warm up your insides, kickstart your digestion and enliven the mind - before coffee :)

Think of warm soups, stews and one pot meals with lots of root veggies that will leave you feeling satisfied and nourished.

When you head outside, grab your scarf and hat to protect the head, ears and neck from the cooler autumn air and wind.

To end the day, enjoy a warm bath with essential oils to relax the mind, quiet the senses and release the worries of the day.

Fall IS the time to extend extra love and care to yourself.

If you are needing time for self care - time to take a deep breath and let it all go or looking for more tools to help you move through the season with more grace and ease….

Relax Into Fall is a mini afternoon retreat created to help you press pause. To help you intentionally carve out time for YOU and slow down.

We will spend time mindfully and intentionally grounding into the body, relaxing the nervous system and calming the mind so that YOU can move through change, greet new opportunities and support growth - all by anchoring deeply within yourselves.

Join Chrissy Lakusta for an afternoon of rest and replenishment.

We have a few spots left in studio, with lots of space for social distancing.

Or you can cozy up in the comfort of your own home and enjoy an afternoon just for you!

Click here to register:

https://www.theyogastudiocalgary.com/reconnect-and-fall-in-love-with-yourself

“Do not lose heart. We were made for these times.”

Wed, 08 Sep 2021 19:59:09 GMT

My friends, do not lose heart. We were made for these times. I have heard from so many recently who are deeply and properly bewildered. They are concerned about the state of affairs in our world now. Ours is a time of almost daily astonishment and often righteous rage over the latest degradations of what matters most to civilized, visionary people.

You are right in your assessments. The lustre and hubris some have aspired to while endorsing acts so heinous against children, elders, everyday people, the poor, the unguarded, the helpless, is breathtaking. Yet, I urge you, ask you, gentle you, to please not spend your spirit dry by bewailing these difficult times. Especially do not lose hope. Most particularly because, the fact is that we were made for these times. Yes. For years, we have been learning, practicing, been in training for and just waiting to meet on this exact plain of engagement.

I grew up on the Great Lakes and recognize a seaworthy vessel when I see one. Regarding awakened souls, there have never been more able vessels in the waters than there are right now across the world. And they are fully provisioned and able to signal one another as never before in the history of humankind.

Look out over the prow; there are millions of boats of righteous souls on the waters with you. Even though your veneers may shiver from every wave in this stormy roil, I assure you that the long timbers composing your prow and rudder come from a greater forest. That long-grained lumber is known to withstand storms, to hold together, to hold its own, and to advance, regardless.

In any dark time, there is a tendency to veer toward fainting over how much is wrong or unmended in the world. Do not focus on that. There is a tendency, too, to fall into being weakened by dwelling on what is outside your reach, by what cannot yet be. Do not focus there. That is spending the wind without raising the sails.

We are needed, that is all we can know. And though we meet resistance, we more so will meet great souls who will hail us, love us and guide us, and we will know them when they appear. Didn’t you say you were a believer? Didn’t you say you pledged to listen to a voice greater? Didn’t you ask for grace? Don’t you remember that to be in grace means to submit to the voice greater?

Ours is not the task of fixing the entire world all at once, but of stretching out to mend the part of the world that is within our reach. Any small, calm thing that one soul can do to help another soul, to assist some portion of this poor suffering world, will help immensely. It is not given to us to know which acts or by whom, will cause the critical mass to tip toward an enduring good.

What is needed for dramatic change is an accumulation of acts, adding, adding to, adding more, continuing. We know that it does not take everyone on Earth to bring justice and peace, but only a small, determined group who will not give up during the first, second, or hundredth gale.

One of the most calming and powerful actions you can do to intervene in a stormy world is to stand up and show your soul. Soul on deck shines like gold in dark times. The light of the soul throws sparks, can send up flares, builds signal fires, causes proper matters to catch fire. To display the lantern of soul in shadowy times like these – to be fierce and to show mercy toward others; both are acts of immense bravery and greatest necessity.

Struggling souls catch light from other souls who are fully lit and willing to show it. If you would help to calm the tumult, this is one of the strongest things you can do.

There will always be times when you feel discouraged. I too have felt despair many times in my life, but I do not keep a chair for it. I will not entertain it. It is not allowed to eat from my plate.

The reason is this: In my uttermost bones I know something, as do you. It is that there can be no despair when you remember why you came to Earth, who you serve, and who sent you here. The good words we say and the good deeds we do are not ours. They are the words and deeds of the One who brought us here. In that spirit, I hope you will write this on your wall: When a great ship is in harbor and moored, it is safe, there can be no doubt. But that is not what great ships are built for.

What is Yoga Nidra?

Mon, 30 Aug 2021 17:13:21 GMT

Ancient Remedies For Modern Times

What is Yoga Nidra?

If you could reap the benefits of a four-hour nap in a 20-30 -minute yoga session, would you do it?

That’s the promise of Yoga Nidra . And it’s quite the opposite of the yoga you might imagine—filled with challenging sequences and long periods of gracefully (or not so gracefully) poses. Practitioners of yoga nidra are guided into a relaxed state while simply lying down in Savasana, or heart bed (typically a pose on your back with the chest open).

“I describe it as meditation made easy” says Yoga Therapist Tracy Roberge

Yoga Nidra, a Sanskrit term meaning "yogic sleep" is a deep relaxation technique and a form of meditation. Also called "psychic sleep," yoga nidra is a state between sleeping and waking. The body is completely relaxed and the practitioner turns the awareness inward by listening to a set of instructions; much like a guided meditation.

What happens in Yoga Nidra?

In Yoga Nidra, the practitioner enters their alpha state and their focus shifts to the third eye chakra( sahasrara). It also stimulates the hormones in the pineal gland, which releases melatonin -- a hormone that reduces stress, boosts the immune system and helps prevent illness. Regular practice helps harmonize the brain hemispheres, promoting better mental performance.

Yoga Nidra offers other amazing health benefits, as well, including:

Calms the mind
Relaxes and rejuvenates the body
Soothes the nervous system
Reduces fatigue
Lowers high cholesterol and blood pressure levels
Strengthens immunity
Improves quality of sleep
Treats depression
Reduces pain
Boosts concentration level
Supports brain function and boosts creativity

How does Yoga Nidra work?

Yoga Nidra has been praised for its ability to induce deep relaxation, reduce anxiety and promote better sleep. And there’s some evidence to support those claims. In a 2018 International Journal of Yoga study, participants who did yoga Nidra and seated meditation for 45 minutes, twice a week for three months had lower levels of anxiety, stress and depression compared to volunteers who didn’t practice them. While both were beneficial, the researchers found that yoga Nidra was easier to perform. Another review from investigators at Harvard and UC San Diego on the mental and physiological effects of various meditation practices showed that yoga Nidra can increase levels of the “happy hormone” dopamine, which helps regulate mood, attention, sleep and reward-motivated behavior.

In fact, yoga Nidra is increasingly being used by veterans, people recovering from addiction and those who are just plain overstressed. “In the Western world, we live hyperactive lifestyles, so you may not know where you’re holding your grief, trauma, anxiety or even just your work tension.

Unlike seated meditation, where a practitioner can lose focus or become self-conscious, the body scan in yoga Nidra takes away that pressure to “do it right.” Even as you begin to relax, you’ll still largely be aware of the instructions—and by focusing on your body, you’re not dwelling on your racing thoughts and anxieties, if only for a little while, which can help reconnect mind and body.

“If you practiced Yoga Nidra three or four days a week, it’s like filling your gas tank… If you’re using half the tank, your tank will always have what you need plus a little bit more," says Yoga Therapist Tracy Roberge.

With the above in mind, get yourself comfortable, and join Tracy on a journey of recharge and rejuvenation, with a registered 8-week online only series on Yoga Nidra for sleep and relaxation! All from your own home! This is a virtual offering, so no need to travel to the studio. Simply set up in your bed, or on your mat and relax and unwind for the night!

Yoga & Digestive Health

Tue, 18 May 2021 01:02:09 GMT

What's Going On In Your Gut?

Have you ever "choked" in a pressure filled situation, made a "gut-wrenching" decision or felt nervous "butterflies" before speaking in front of a large group? If so, then you have had first-hand experience of some of the effects that a short bout of stress can have on the digestive system.

Ancient yogis understood that good digestion is key to radiant health and sought to understand the mind-body connection. As a Yoga Therapist and Diet & Nutritionist Advisor, I tend to view the digestive system as a very sensitive mirror of the mind and will encourage a client with digestive issues to examine overall lifestyle choices, emotions and other mental components in the healing process.

A good analogy is thinking of the "mind like the sea, and the body is the land and their sphere of interaction is the shore. When the mind is peaceful and relaxed, the sea is calm. When the mind is troubled or stressed the sea becomes turbulent and waves beat against the shore, tearing away at large sections of the land. This is psychosomatic process that can result in digestive distress and disease in the body." - Yoga Living Fall 2010

How does Yoga Help?
Yoga poses work on the soft tissues of the body, like a hand gently squeezing a sponge. When the organs of the digestive system are compressed in poses, stale and waste-bearing fluids in those areas are encouraged out of the tissues. When an area is opened or stretched out in a yoga pose, new life-giving nutrients are able to circulate into the cells. Yoga poses massage the vital organs associated with the digestive system, stimulate the digestive muscles and increase the wave like movements in the body known as Peristalsis. Yogic breathing exercises send oxygen deep in the cells of the body and help it to absorb nutrients and excrete waste products thoroughly. In summary, all the tools of yoga work together to reduce the stress response, rebalance the autonomic nervous system and create a powerful relaxation response that allows the healing functions of the parasympathetic nervous system (relaxation) to occur.

With this in mind, I invite you to join me on a journey of digestive awareness.

Yoga for Digestive Health Workshop
Saturday, June 5 | 2:30-4:30PM | $55+GST
This is a Virtual workshop and you will be provided with materials and requirements prior to attending.
Register HERE

We'll discuss how stress effects our digestion, a brief overview of the digestive system and some more common digestive ailments, better food choices for better digestion, eating as a meditation practice... yes, we're doing a mindful eating practice with chocolate!!!...and of course key yoga poses for maintaining digestive health, and some to utilize for constipation or if a bit more fluid.

I hope you can join me on this enlightening afternoon.
Sincerely,
Tracy

What is Yoga Nidra?

Wed, 20 Jan 2021 18:42:36 GMT

Ancient Remedies For Modern Times

What is yoga nidra?

If you could reap the benefits of a four-hour nap in a 20-30 -minute yoga session, would you do it?

“I describe it as meditation made easy” says Yoga Therapist Tracy Roberge

What happens in Yoga Nidra?

Yoga Nidra offers other amazing health benefits, as well, including:

Calms the mind
Relaxes and rejuvenates the body
Soothes the nervous system
Reduces fatigue
Lowers high cholesterol and blood pressure levels
Strengthens immunity
Improves quality of sleep
Treats depression
Reduces pain
Boosts concentration level
Supports brain function and boosts creativity

How does Yoga Nidra work?

With the above in mind, get yourself comfortable, and join Tracy on a journey of recharge and rejuvenation, with a registered 6-week series on Yoga Nidra for sleep and relaxation! All from your own home! This is a virtual offering, so no need to travel to the studio. Simply set up in your bed, or on your mat and relax and unwind for the night!

Begins Thursday January 21st!

5 Reasons Why Doing Yoga Leads To A Healthier Brain

Wed, 04 Nov 2020 00:42:24 GMT

Whenever you finish a yoga session, don’t you notice that you feel so much better? You feel as if a new power has washed over you when your muscles feel more relaxed. You can reap tons of physical benefits from doing yoga, such as increased flexibility, reduced chronic neck pain, stronger bones, and lower risk of heart disease.

In addition to numerous physical benefits, yogis also get advantages that are not so visible. When you do yoga, there’s a sense of mental clarity you get after practice. As much as physical transformation, yoga enhances the mind as well.

Jonathan Greenberg Ph.D., from the Massachusetts General Hospital Department of Psychiatry, shares how yoga can help different issues. He says, “We know that accumulating evidence shows yoga is good for your body, health, and mind. Yoga has been used to treat anxiety conditions, depression, insomnia, eating disorders, and others.” A recent study shows how yoga and meditation’s weekly practice can help beat older adults’ mental decline.

There are proven studies that yoga is useful when you add it to your daily routine. However, how exactly does doing a downward-facing dog bring you mental benefits? To give you an idea, we’ve gathered some reasons why doing yoga leads to a healthier brain.

1. Yoga reduces chronic stress.

Stress can be the foundation of many physical and mental issues. When you practice yoga – even after a single class – your stress hormones known as cortisol, decrease. It lessens because your mood improves during practice. We escape our busy lives for a moment whenever we’re in session, so we push away the stressful thoughts, clear our mind, and focus during this time.

Yoga also helps regulate the inflammatory response of your immune system. When we’re too stressed, our body’s inflammatory response loses control, influencing diseases, and other health problems such as depression.

Whenever your day is not going well, you can do a quick yoga practice to drive down your stress levels. This activity is a great way to cope, put your problems in perspective, and avoid the risks of depression.

2. Yoga helps you calm down.

When you do deep breathing exercises and meditate during yoga, the hormones from your sympathetic nervous system (the system that directs your fight or flight response to stressful situations) decrease. Meanwhile, hormones from your parasympathetic nervous system (the system that helps you rest and conserves energy) increase.

This process of regulating hormones from doing yoga can lower your heart rate and blood pressure. When your body is calm, naturally, the brain picks this up and calms down as well. However, you don’t want to be too calm.

To be able to practice yoga effectively, there should be a balance between the two systems. Amy Wheeler Ph.D., from the International Association of Yoga Therapists Board of Directors, share how SNS and PNS go hand in hand during yoga. She says, “What yoga can teach you is to use your SNS when you need it for clarity, alertness, and focus without going into the fight or flight response. The ultimate goal of yoga is to be calm and alert.”

3. Yoga influences your brain structure.

In a 2017 study from the International Psychogeriatrics journal, researchers have found that adults with mild cognitive impairments over 55 years old improved their memory after practicing Kundalini yoga. In addition to that, the group also had increased their emotional resilience and executive functioning.

Other studies prove how yoga can increase your brain function , like improving your focus and retaining information. When you meditate during yoga, your brain’s structures that deal with awareness, attention, and memory increase in volume and develop more gray matter in density.

If your mind feels unclear and foggy, take some time for yourself and spend at least 20 minutes on the mat. The session will help you calm down and help you focus and sort out your thoughts.

4. Yoga can help manage bipolar disorder.

Research from The Journal of Psychiatric Practice surveyed 100 yogis with bipolar disorder. Participants were asked how yoga has affected their lives. More than 70 out of 100 answered that practicing yoga is “life-changing” for them.

Other respondents also shared that yoga has helped decrease their anxiety and promote calm, helping control mania symptoms. Additionally, some shared that practicing yoga has distracted them from depressive thoughts and increased their mental clarity. The researchers wrote, “There is clear evidence that yoga seems to be a powerful practice for some individuals with BD. It was striking that some of our respondents believed that yoga had a major positive impact on their lives.”

5. Yoga promotes a peaceful mind.

Notice that when yogis are in stressful events, they respond to it very calmly. That’s because practicing yoga can give you that zen attitude. Research shows that those who meditate have a larger right insula (the part of the brain that is aware of your body’s state). When you do yoga, you also encourage your mind to slow down and take the time to process your thoughts.

In stressful situations, being aware and knowing how to handle stress can prevent the event from escalating. While the brain processes information very quickly, it can only take one thought at a time. Having a sense of awareness will help the brain slow down and create a positive and peaceful mindset.

Conclusion

There are multiple ways to keep your brain healthy, and yoga is one activity in which you can target different health goals for your mind. Check-in with yourself and ask if you need to work out your mind.

A healthy mind is calm, has a strong memory, and easily makes decisions; if you check all the boxes, congratulations! Keep up the excellent work by practicing yoga to avoid future mental decline.

What Is Fascia And What Does It Have To Do With Yoga?

Thu, 15 Oct 2020 20:55:35 GMT

What is fascia and what does it have to do with yoga?

If we can relax, rehydrate and release the fascia, this will improve our range of motion and stabilization, leading to a happier asana (yoga pose) practice and a happier you!!!

Myofascia (Fascia) is a weblike structure of connective tissue, primarily collagen, beneath the skin that attaches, stabilizes, encloses, and separates muscles and other internal organs. When this tissue sustains trauma through injury, inflammation or incorrect patterning in the body, the result can be pain, discomfort, achiness and limited range of motion.

Myofascial Release (MFR) is a safe and very effective technique that involves applying gentle sustained pressure and movement into the Myofascial connective tissue restrictions to eliminate pain and restore motion. And the great part is, you can do this at home once you know how!

With the above in mind, The Yoga Studio of Calgary is pleased to present a 2-hour Myofascial Release workshop with Yoga Therapist RYT500, Tracy Roberge. This workshop will promote independence through proper techniques to release discomfort in the body, with the use of movement and myofascial release balls. You will learn proper body mechanics, self-treatment instruction, and over time with the use of these techniques, experience enhancement of strength, improved flexibility and postural and movement awareness.

Are you achy and sore throughout your day? Then this workshop is for you!

Suitable for all levels. A home practice plan is included with the workshop.

Click here for more info >

Best Vitamins to Boost Immune System

Wed, 16 Sep 2020 00:11:49 GMT

Binge-watching the news lately? If so, you probably have heard the coronavirus attacks the immune system. The people who are most at risk are immunocompromised. The immune system is an essential bodily function that needs to be taken care of. It is the body’s primary defense mechanism against foreign organisms such as viruses and bacteria. If you’re looking for other ways to boost your immune system besides getting enough sleep and staying hydrated, maybe it’s time to try some vitamins! Take a look below for the best vitamins to help enhance your immune system:

Support Your Immune System: Yoga for Wellness

Sun, 15 Mar 2020 17:25:57 GMT

Ask a dozen sniffling, sneezing people to talk about the bug they've caught, and you'll likely discover a pattern. Chances are good that before they came down with the cold or flu, they were working long hours, eating on-the-go, getting little sleep, operating at full-speed ahead. While not always the case, many people report that these winter afflictions creep up on them in times of stress, when they're pushing themselves too hard.

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Yoga for a Healthy Digestive System

Sat, 07 Mar 2020 18:23:09 GMT

Yoga For Digestive Health

Being backed up or bloated is never comfortable. Not only may it leave you feeling not the best, it is also a sign that your body is not working as it should, leading to a build-up of toxins, a growth of bad bacteria (dysbiosis) and possible dysfunction of organs. Consuming a wholefoods diet, free of intolerants, processed sugars and junk food can greatly improve your digestive health. Incorporating yoga into the routine will provide even more help.

Among the numerous health benefits of yoga, one is yoga for digestion. Common stomach problems include constipation, stomach pain, gas, acid reflux and acidity. Yoga can help you get relief from these conditions. Digestive problems occur due to various causes such as irregular eating habits, allergy to some foods, stress, sedentary lifestyle, bad diet etc.

Good Digestion

You should experience at least one bowel movement a day, If you are eating three meals a day, 2-3 bowel movements is your target. Otherwise, you are going to have a great deal of backed up fecal matter, which will lead to the development of gas, bloating, and possible Small Intestinal Distress.

Stress is one of the biggest drivers of constipation. Chronic illness, chronic stress and fatigue all place a great deal of burden on your gut. The gut is, after all, our second brain, when we are not feeling our best, mentally or physically it senses that and will in turn work less effectively. Issues such as IBS, Crohn’s Disease or SIBO place additional pressure on our digestive system. Relaxing and bringing the body back into balance can provide amazing gut relief.

When the body’s sympathetic nervous system is constantly firing (the “fight or flight” response) our digestive system breaks to a halt. Many of us during times of great stress tend to look toward food for comfort, however, if our gut is not properly functioning and there we are just eating, none of it will get digested and instead will sit and rot in our gut, leaving us feeling unwell, bloated and distended. Our “fight or flight” response turns on so we can get away from danger, doing so it shuts off the gut and allows the rest of the body to use up that energy. Our “rest and digest” response is the time to properly enjoy a meal. Asanas aid in turning on the parasympathetic nervous system, our “rest and digest” response, allowing our gut to properly function.

How Yoga Helps

There are many yoga poses that can stimulate the intestines, pancreas and stomach, making them strong and healthy. Yoga poses can eliminate constipation, decrease gas, reduce acid, improve absorption of food, improve gastrointestinal circulation. Talk to your digestive health doctor before you begin any exercise program, even one as gentle as yoga. Then, start slowly and work with an instructor to build your strength and stamina and avoid any poses that cause you more discomfort.

With the above in mind, Yoga Therapist Tracy Roberge, RYT500 will be will be hosting a Yoga for Digestive Health Workshop on Saturday, March 21, 2020 from 2:00-4:00PM, at The Yoga Studio of Calgary Oak Bay. This workshop will highlight the overall importance of the digestive system for our emotional and physical well-being and balance, and show you recommended poses to help aid in your digestive health.

Register online or call 403-454-8645

www.theyogastudiocalgary.com

WHAT'S ON - Spring Events in Calgary

Sun, 01 Mar 2020 20:54:37 GMT

Click Below for a guide to whats going on in Calgary this upcoming spring!

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Are You In A Relationship With Your Pelvic Floor?

Wed, 26 Feb 2020 19:06:26 GMT

Sometimes we feel deeply cut-off and embarrassed about our pelvic floor functioning. Feelings of safety, stability and relationship are reflected in many parts of our body, one being our pelvic floor. The Pelvic Floor, a part of the Pelvic Diaphragm, is responsive to some of our deepest emotional wells, and its functioning is related to our Vocal Diaphragm, and our Respiratory Diaphragm.

Instances of abuse, pregnancy and labour trauma, and hormonal changes can interrupt or relationship to this vital part of ourselves. We may think we need to ‘strengthen’ our PF with muscular dependant exercise in order to ‘correct’ it, yet a gentle mindful approach can be just as, if not even more effective in reestablishing balance and connection.

Learn how your voice and vocal diaphragm, as well as your respiratory diaphragm connect and impact this deepest part of ourselves. Experience a Vagal Nerve exercise for balance. We will utilize trauma-conscious movement, sound and mindfulness practices to encourage healthy, safe functioning.

This part of yours isn’t broken!! It only needs to be returned to a safe relationship in order to encourage healthy functioning.

Learn more at The Yoga Studio of Calgary’s workshop: Safe and Stable Pelvic Health with me, Stacey Madden. No prior yoga experience is necessary.

Yoga For Anxiety

Sat, 15 Feb 2020 19:12:16 GMT

Anxiety and Yoga Therapy
Anxiety Disorders: A Background
Why Use Yoga as a Adjunct Treatment for Anxiety?
Growing Clinical Evidence

In recent years, increasing numbers of studies have emerged suggesting that yoga is an effective adjunct therapy for people experiencing anxiety disorders. This guide offers a short introduction to anxiety disorders, as well as the rationale behind including yoga in their treatment.

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5 Benefits of Yoga Nidra

Fri, 14 Feb 2020 01:31:20 GMT

Yoga Nidra: Systematic Meditation

Yoga nidra , or yogic sleep as it is commonly known, is an immensely powerful meditation technique, and one of the easiest yoga practices to develop and maintain. While the practitioner rests comfortably in savasana (corpse pose), this systematic meditation takes you through the pancha maya kosha (five layers of self), leaving you with a sense of wholeness. No longer do you have to dread spending hours sitting on the floor waiting for liberation. Here are five benefits of developing a yoga nidra practice.

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Why Is It Important To Be Trauma Conscious?

Wed, 05 Feb 2020 03:44:17 GMT

20hr Trauma Conscious Facilitator Training with Stacey Madden

“Trauma is not in the event itself; rather, trauma resides in the nervous system, and affects the body as well as emotions, mind, spirit, and our capacity for relationships”

~Peter Levine, Waking the Tiger: Healing Trauma

As caring professionals, movement coaches or yoga teachers we interact with people everyday in the hopes of assisting in reaching goals, learning something new or feeling better. We never intend to cause harm to our students or clients, and yet we may experience moments that make us question what might be happening when an unexpected physical or emotional reaction arises. With the best of intentions we may not realize that what we are offering may in fact be triggering, or reinforcing a variety of traumatic responses.

Abuse, neglect, witnessing violent events, car accidents, or medical interventions can create traumatic charge in the body. Anytime we feel overwhelmed by events that are, or we perceive to be, life threatening can create survival impulses that remain in our nervous system. These moments can serve as a filter, or lens, through which a person views and interacts with the world, and the people in it.

This 20hr Trauma Conscious training creates a framework of understanding of the profound somatic/physiological, neurological, biological, and social effects trauma has on individuals and communities. This is a Body Based approach to identify how traumatic characteristics may manifest somatically. Trauma conscious education assists us in recognizing our interdependent needs for safety, connection, regulation and resilience.

Over 4 Sunday afternoons we will dive into 4 phases of Trauma Conscious learning and Somatic Skills labs to better understand our own nervous system, and discover methods to foster recovery and resilience.

Phase One: What is Trauma?

Types of Trauma
Nervous System Basics including Polyvagal Nerve Theory
The Neurobiology of Trauma
The Window of Tolerance and Threat Response

Somatic Skills Lab: tracking our own nervous system responses, attunement and regulation practice

Phase Two: Trauma Physiology

Introduction to Attachment Theory
Introduction to Somatic Experiencing
Physiological Responses and the Vagus Nerve
Guidelines for Working with People Affected by Trauma

Somatic Skills Lab: survival reflexes, Vagus Nerve practices, Sensing and Observing

Phase Three: Movement & Trauma

Somatic Dominance or Teaching Style?
The Inheritance of Trauma in Systems of Care
Vicarious Trauma: Trauma Exposure Response

Somatic Skills Lab - Self-Regulation, Co-Regulation and the Body as Resource

Phase Four: Putting it all Together

Safe Scope of Practice
Trauma Recovery & Resilience
Creating Trauma Conscious Communities

Somatic Skills Lab - Self-Care and Self-Compassion Practices, Specific Trauma-informed Movement and Mindfulness Practices

As helping professionals we need to be trauma-informed in order to create safe spaces that can foster all the good things we have to offer. Register today as space is limited. We are offering a small group learning environment to better support each other in a conscious community.

Please contact The Yoga Studio of Calgary Oak Bay for more information, (403)454-8645

Things To Do In Calgary In February

Sun, 26 Jan 2020 17:15:27 GMT

Things to Do in Calgary in February: Events, Activities and Festivals happening in Calgary during February 2020.

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Meditate to Elevate: Prana and Pranayama

Sun, 19 Jan 2020 17:50:22 GMT

What is Prana, Pranayama and why is it relevant to meditation?

Prana is an energetic force that exists within all beings and things. Yama means to restrain and Ayama means to extend, lengthen; thus Pranayama practices works with extension and restraining of one’s energetic force.

Some might say that breath is prana, but that is not quite accurate. Prana denotes constancy, a force in constant motion, energy that drives action. The kind of energy that burst forth to manifest the Universe and human beings. Science might describe prana as multidimensional energy: a combination of electrical, magnetic, electromagnetic, photonic, ocular, thermal and mental energies.

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Thank You Kindly

Sun, 12 Jan 2020 21:43:28 GMT

Over the month of December our mission was to give back to our community and help create a positive, healthy and safe holiday season for those in need.

The proceeds from our Sunday Fiver, $5 cash donation Drop-In classes, along with a few kind donations from our students allowed us to gift $150.00 to The Calgary Food Bank.

These classes are held every Sunday at 5:00pm and 6:30pm at our Crowfoot location, and are taught by the Teacher Trainees currently in our Yoga Teacher Training Program, and Gold Therapy Yoga Teacher Training Program.

For More information regarding The Calgary Food Bank, or to make a donation, please click below.

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8 Poses for Anxiety and Depression - Yoga for Anxiety

Wed, 08 Jan 2020 03:09:58 GMT

Yoga for Anxiety

In today’s age, where the pressure to perform better at work places, school and colleges are on the rise, everyone faces with a little bit of restlessness, anxiety and stress. Yes, being under a little bit of pressure is sometimes good, but what happens when this condition becomes chronic? It begins to take a serious toll on the body and mind and is capable of affecting the healthy lifestyle of an individual. This is when depression and anxiety kicks in. Common symptoms of this condition can be as follows:

Sleepless nights
Feeling tired throughout the day
Lack of interest
Feeling restless and scared
Frequent palpitations
Feeling sad

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An Innovative Approach - Bridging Science and Tradition

Fri, 27 Dec 2019 22:57:03 GMT

An innovative approach to yoga, based in 30 years of research and didactic practice Gert van Leeuwen, School of Critical Alignment Amsterdam, The Netherlands

A good life starts in the spine

The primary goal of Critical Alignment Yoga (CAY) is to mobilize and align the spinal column, restoring crucial mobility, balance and spaciousness to the rest of the body while freeing emotioins and introducing a lighter, more meditative consciousness into daily life.

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10 Reasons to Practice Restorative Yoga

Sun, 22 Dec 2019 17:14:28 GMT

Sometimes you’ve just got to slow everything right down.

When your life is racing full-speed ahead, so is your mind. Restorative yoga helps provide that physical and mental balance to prevent stress and anxiety, through the use of props that allow you to hold poses longer, giving you all the benefits of deep, passive stretching.

Poses like Child’s Pose, Legs-Up-the-Wall, and Savasana must be held for at least a few minutes, and you can stay in place for up to 15 minutes using bolsters, pillows, straps, blocks, etc. to support your body in a full, long, and comfortable stretch.

Here are the top reasons to spend a little extra time opening up and breathing in the benefits of this nourishing yoga practice.

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2020 New Years Eve in Calgary

Wed, 18 Dec 2019 16:41:27 GMT

Things to do to Welcome 2020 in Calgary

Wondering what to do on New Year’s Eve 2020?

Here is a list of New Year’s Eve/Day 2020 activities, fireworks, events & parties happening in and around Calgary.

Contents

1. New Years Eve Fireworks

2. Family Activities

3. Adults Events & NYE Parties

New Year Eve Gala
Dinner & Dance
NYE Parties

5. Events on New Year’s Day 2020

Osteoporosis - The Silent Thief

Wed, 11 Dec 2019 17:33:09 GMT

Osteoporosis is a condition characterized by low bone mass and deterioration of bone
tissue, which can lead to increased risk of fracture. Known as the “silent thief”, bone
deterioration can occur over a number of years without any symptoms. Unfortunately, by
the time affected bones break or fracture, the disease is already fairly advanced and less
treatable. The most common fractures associated with osteoporosis are in the hip, spine,
and wrist.

So far, no single cause for osteoporosis has been identified. Bones lose density when
bone loss outpaces the growth of new bone. There are several well known risk factors for
osteoporosis and osteoporotic fractures, including: gender (higher risk for women), age
(higher risk as we advance in age), race (higher risk for people of Caucasians and Asians
descent), family history (higher risk if you have a family member with osteoporosis),
body frame size (higher risk for small body frames), certain diseases (type II diabetes,
rheumatoid arthritis, IBS, hormonal disorders) and certain medications.

The application of force is key for healthy bones. Force applied to bones stimulates them
to grow stronger – a well-known principle of physical medicine called Wollf’s law.
Developed by the German anatomist and surgeon Julius Wolff (1836–1902), Wolff’s law
states that bone in a healthy person will adapt to the loads under which it is placed by
remodeling itself over time to become stronger and be able resist that sort of loading.

Besides bone loading, maintaining calcium intake and a diet rich in Vitamin D are
important step towards good overall bone health throughout life.
During yoga practice the bones are isometrically subjected to forces many times those of
gravity. By opposing one group of muscles against another and stimulating muscle-to-
bone attachments, the practice of yoga sends signals to mechanosensor cells within our
bones called osteocytes, which then recruit osteoblasts, the cells that build new bone,
telling them it’s time to get to work.

For many years, Dr. Loren M. Fishman, a physiatrist at Columbia University, has been
studying the effects of yoga for osteoporosis and bone health. Participants in the study
were assigned to practice the same 12 yoga poses daily or at least every other day. 10
years later, compliant participant showed improved bone density in the spine and femur.
Improvements were seen in bone density in the hip as well, but they were not
statistically significant. A special study of bone quality done on 18 of the participants
showed that they had better internal support of their bones, which is not measured by a
bone density scan but is important to resisting fractures.

In contrast to the side effects associated with the drugs commonly used to manage
osteoporosis, Dr. Fishman notes that yoga’s side effects “include better posture,
improved balance, enhanced coordination, greater range of motion, higher strength,
reduced levels of anxiety and better gait.”

Meditation Training to Elevate Your Practice

Wed, 04 Dec 2019 16:48:27 GMT

The majority of people go to yoga classes to enhance their physical fitness and, in most cases,
postures are taught as a way to promote the health of the body. However, one of the
foundational texts of yoga, Yoga Sutras of Patanjali, teaches us that yoga is process of the mind.
The mind is dual in nature. It has a female component and a male component. The Yoga Sutras
of Patanjali is a synthesis and organization of the complete understanding of the unification of
male and female consciousness through the practical application of yoga science.

Hatha Yoga

Yoga is a Sanskrit word meaning “union”. Hatha yoga is all of the different styles of yoga that
incorporate the physical practice of postures to create union. Popular examples of Hatha yoga
are Ashtanga, Bikram, Kundalini, and Iyengar. Besides implying the pathway to union is through
the physical body, “Hatha” also indicates the specific union that is taking place.
Ha means “sun”. Tha means “moon”. The sun is the male, warm, active energy, corresponding
to the left brain and right side of the body. The moon is the female, cool, passive energy,
corresponding to the right brain and left side of
the body. Hatha yoga then is the marriage of your
male and female nature.

The Sutras

A sutra is a brief sentence or thread that sews
together the knowledge of yoga. The Yoga Sutras
are a collection of 196 sutras arranged into four
chapters that provide a practical delineation of the
journey from the duality of the mind to the
freedom of unified consciousness.

The second sutra explains that yoga is the cessation of fluctuations in consciousness. When
male and female consciousness is separate, you are always of two minds. It’s like the old Mini-
Wheats commercial where Mr. Mini Wheat visits the psychiatrist because he is having an
identity crisis. On one hand, he is a nutritious breakfast cereal made with 100% whole wheat.
On the other hand, he has a tasty little frosting on his back. He fluctuates between one aspect
of himself and another. This is like the fluctuations in consciousness created by the
independent male and female aspects. Steady state awareness arises when these two equal
and opposite forces are integrated.

Eight Limbs

Yoga is a science with a specific method for unifying these polar expressions of consciousness.
Patanjali detailed the eight limb process for integrating the mind and realizing the state of yoga
or union.

The eight limbs of yoga are yama (moral standards), niyama (self-disciplines), asana (postures),
pranayama (breath control), pratyahara (sense withdrawal), dharana (concentration), dhyana
(meditation) and Samadhi (even-mindedness).
Posture, you see, is only the third of eight limbs. By itself, it is an incomplete union. The
postures begin to balance the mind through aligning the body. Virabhadrasana II (Warrior II) is
performed on the right for the male energy and, then, on the left for the female. As one side
more clearly mirrors the other, the mind is brought closer to a point of balance.
Like a pendulum swaying, balance of the right and left expressions of the postures eventually
settles the mind to stillness in the centre between fluctuations. The body is brought to stillness
representing the inward settling of the mind. Sitting practice begins. The attention of the mind
is narrowed from the movement of the extremities into a focus on the movement of the breath
in the centre of the body. As the focus deepens on the breath, the senses are withdrawn more
and more from the outer environment to the inner. This is the onset of the fifth limb of
pratyahara.

With the senses turned inward, more and more of the mind is concentrated on the inner world.
This is dharana, concentration. Like compressing snow to build a snowball, the elements of the
mind are further and further concentrated inward until the state of meditation, the middle way,
is realized. At this point, the duality of the male and female have snuggled up close. They are
walking side by side down the aisle of consciousness. Soon the mirror is so complete, there is
no telling the male and female apart. Samadhi, equal-mindedness, is realized. The mind is
completely one-pointed. The two eyes associated with the duality of the male (right eye) and
female (left eye) have merged into one (third eye). You are able to see life as ‘it really is’ rather
than through the lens of duality. You have perfect vision.

In 2020, learn to see. Join Paul Larmer’s Meditation Instructor Certification and continue your
pilgrimage beyond asana through the higher limbs of yoga to the state of union where male and
female are one. The change in mind won’t only clarify your vision but transform your life.

To find out more about the program, visit www.MindBuilder.ca and join Paul for the free
information session on December 8 from 3:30 – 4:30 pm at The Yoga Studio South Oak Bay.

Call 587-216-8438 now to reserve your seat.

Magic, Wonder, and Old-Fashioned Family Fun

Wed, 27 Nov 2019 16:37:47 GMT

Your Ultimate Guide to Christmas Events in Calgary

I’m hopelessly sentimental when it comes to Christmas. I love the sparkling lights, the glittering decorations on my Christmas tree, and the warmth of light spilling out neighbours’ windows. I love Christmas music and I start playing it as early as I can. I love eggnog, treats, advent calendars, and cosy nights by the fireplace. I even hold on to the idealized vision of all my children getting along in the spirit of peace on earth!

To get you into the spirit of Christmas, or just to have some holiday fun with your family, we’ve put together a guide to Christmas events in and around Calgary.

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The Difference Between Yin Yoga and Restorative Yoga

Wed, 20 Nov 2019 16:58:29 GMT

Did you know that yin yoga and restorative yoga aren’t the same thing?

Sound the alarm!!

Many people don’t! But it’s true, these types of yoga– while similar, certainly– are actually quite different.

In this post, I’ll be sharing what the differences between these two styles of yoga are and how to decide which style may be best for you.

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17 Healthy Vegetarian Soup Recipes

Wed, 13 Nov 2019 16:32:38 GMT

Despite my best efforts, the recipe I intended to share earlier this week failed on me. I nixed that one for good. If it doesn’t work for me, it probably won’t work for you and I can’t have that! I have more deliciousness lined up for next week that I’m excited to share with you.

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Yoga for all seasons: Winter

Wed, 06 Nov 2019 17:14:00 GMT

It is important that we change with the seasons just as nature does by adapting our daily habits, yoga practice and food choices. During the winter season, the energy of the Earth and its creatures is drawn inward. We can use this time for restoration and introspection, just as many plants and animals use it for hibernation. In preparation for the spring, it is important to slow down and rejuvenate.

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The 7 Chakras: Energetic Significance & Healing Techniques.

Wed, 30 Oct 2019 15:43:08 GMT

108 Ways to Heal Your Chakras.

Learn about the seven chakras, or energy centers of the body, and the techniques to heal or align each chakra.

Time is—
Love is—
Death is—
And the Wheel turns,
And the Wheel turns,
And we are all bound to the Wheel.

~ Paul Edwin Zimmer

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Halloween in Calgary

Sun, 20 Oct 2019 17:48:53 GMT

50+ SPOOKY THINGS TO DO

Get spooked, party with ghoulish creatures, find the perfect costume, and trick or treat your way through Calgary this Halloween.

Yoga for Pain Relief

Wed, 16 Oct 2019 16:25:56 GMT

Yoga is a mind-body and exercise practice that combines breath control, meditation, and movements to stretch and strengthen muscles. What sets yoga apart from most other exercise programs is that it places as great an emphasis on mental fitness as on physical fitness.

People have been doing yoga for thousands of years. Given its history, several types of yoga have developed The most popular form practiced in the United States is hatha yoga — of which there are numerous variations.

7 Ways to Add Meaning to Your Day

Fri, 11 Oct 2019 02:31:03 GMT

Start your day in silence or prayer. I have a toddler, so I get that this isn’t always an option. We have so many thoughts throughout the day that are on repeat in our minds. They become mantras, or mind tattoos, as I call them. Choose something that opens you up rather than shuts you down, and keep returning to it throughout the day. I am here. I am in my body. I am enough.

Want to Be a Meditation Instructor?

Fri, 27 Sep 2019 23:52:49 GMT

There are many different meditation programs and providers to choose from so I would like to take a few moments to introduce you to the MindBuilder Meditation Instructor Certification (MIC).

The program is entering its third year. Past graduates have effectively transformed their lives over the twelve months. One student had been trying to get pregnant. She had gone through four miscarriages. She was losing hope. Four months into the program, she became pregnant. In the final month of certification, she gave birth to a healthy, baby girl. Another student began the program recently separated and living in a temporary residence. Over the course of the year, he finalized his divorce, found his ex-wife a new place to live, sold the family house, purchased his own house and finished off the year with retirement. The stories go on.

Tidying up your mind will clean up your life.

Do all meditation programs have this type of life-changing impact? No. The difference begins with the MindBuilder philosophy: A teacher must: 1) Know the Way 2) Go the Way and, 3) Show the Way.

The MindBuilder "Way" is grounded in the physical body. It is a very down-to-earth approach to meditation. This allows you to effectively instruct any group upon graduation from corporate executives focused on stress reduction to spiritual seekers in search of enlightenment.

"The Way" is a transformational path that leads you from where you are now to your desired future. This is not woo woo. This is a science. This path exists within you in the form of seven neural centres within your head and spine.

During the course of the year, you will be guided along this internal path to your desired result. This process takes time. This is the main reason why the program is one year in length. This is a powerful, healing journey that gets your life in order. By travelling your own path and experiencing the power of ‘the way’, you'll be able to lead with the wisdom of experience and guide others with confidence. Or, if you have no interest in teaching, you'll have mastered this process for your own continued benefit.

Know the Way

The Way is represented by the symbol of the Caduceus pictured below.

The centre staff is a symbol for the head and spine. The seven major nerve bundles or chakras (energy centres) are marked by the coloured circles. Together, these seven centres form the mind.

The mind is connected to the body through the neural pathways that flow in to (sensory) and out from (motor) these seven centres. Each centre is associated with a gland. Glands secrete hormones that drive maturation, growth and development of both the mind and the body.

When the nerve centre or chakra is stimulated by movement or sensory stimuli, it triggers the glandular secretions. In this way, the seven centres serve as a staircase proceeding from the lowest level of development at the base of the spine (red) up to the highest level of development at the crown (violet). The training will guide you up this inner staircase to the realization of your highest potential. "Knowing the Way", you will be taught this mind-body anatomy which is the scientific basis of why meditation and mindfulness work. No other program presents this material.

Go the Way

Besides receiving these exclusive teachings on the science of the mind-body, you will establish a dedicated meditation practice through the course of the year, allowing you to take control of your own mind. Your home practice consists of a ten minute minimum daily practice. You are held accountable for these minutes by the program's practice journal requirement.

In addition to this personal practice, you have weekly Tuesday night group practice that serves to support you delving into longer meditation practices, overcoming obstacles that may arise in your practice and providing a forum of like-minded individuals with which to share your journey.

Together, your individual and group practices ensure that you are "doing the work" to activate your seven neural centres and move you ever closer to your goal. Having traveled the path, you will be able to teach with confidence and conviction. Like a scientist, you will have effectively tested the method and proven that it works.

Show the Way

I, Paul Larmer, head coach of the MindBuilder Meditation program have completed two Meditation Teacher Training programs. The first was 50 hours. The second one was a year. I am currently completing two more advanced trainings. Although these programs are all excellent, none of them has included a practical teaching component. Surprisingly, this is common in teacher training programs.

In the MindBuilder program, you'll start teaching from the first Saturday meeting. Your teaching will progress until you provide a full hour of instruction at the Teaching Intensive weekend in October. By the conclusion of the program, you'll have uncovered your own unique teaching style and be ready to confidently apply your learning and experience for the benefit of others.

Due to the transformational nature of the MindBuilder Instructor Certification (MIC) program, your year begins with a guided introspection to clarify your goals and create a personal strategy for your success.

So why choose MindBuilder? You have to be different to make a difference. MindBuilder is different in that our program teaches you the science of meditation, supports you in the application of that science through personal and group practice in addition to providing you with practical teaching hours to find your voice and develop your comfort in sharing your practice.

All of this is packaged in your own personal journey of transformation that will have a lasting impact on your life and those you love.

Simply put, this program is like no other.

Find out more at the free information session Sunday, November 9, 3:30 – 4:30 pm at The Yoga Studio South (Oak Bay). Email headcoach@mindbuilder.ca to register

Find Out More >

7 Ways To Flow into Fall

Wed, 25 Sep 2019 17:21:31 GMT

With the winding down of summer, nature’s settling down and preparing for the winter.

Before she retreats however, nature thoroughly celebrates her harvest time, releasing her bounty of summer gifts and making way for new growth to be sown and nurtured.

With her abundance of colors and still-kind sunlit days, I’ve always found autumn a wonderful time to re-establish routines, set goals and create good habits for winter coming.

6 classic Sutras to Guide Us Everyday

Sat, 14 Sep 2019 19:16:34 GMT

The Yoga Sutras of Patanjali, like all sacred texts that have withstood the test of time—in this case many centuries (it was written in the second century BCE), is brimming with wisdom.

You could take an entire lifetime or three, and still not glean the entirety of its offerings.

It consists of 196 aphorisms which are still relevant and reliably prudent today.

Following are six sutras which I always come back to, and which I think would serve anyone well as a guide through the uneven territory we call life.

Yoga Benefits for Arthritis

Thu, 05 Sep 2019 20:50:09 GMT

Practicing yoga regularly can reduce pain, increase flexibility, improve function and lower stress.

Yoga, a practice of exercises, breathing techniques and meditation that started in ancient India, has been touted as a way to boost physical and mental health for 5,000 years. But does yoga really work to improve physical arthritis symptoms like pain and stiffness, or psychological issues like stress and anxiety? YES.

In fact, yoga is proven to help people with arthritis improve many physical and psychological symptoms. Recent scientific studies of people with various types of arthritis show that regular yoga practice can help reduce joint pain, improve joint flexibility and function and lower stress and tension to promote better sleep. Yoga comes in many different forms, but generally involves positioning the body in various poses along with coordinated breathing and meditation exercises.

A Breath Technique for our Transition into Fall.

Thu, 29 Aug 2019 16:45:23 GMT

A Yogic Breath to Cool Down the Last Days of Summer (and Heat up Fall).

Ancient yogic practices offer us certain techniques to find balance and harmony within our daily lives.

The term Yoga in Vedic Sanskrit means “to join” or “to unite,” hence deeper connection to ourselves and the world being a common outcome.

The Simple Self-Care Tool That Will Help You Fully Embrace The Fall

Thu, 22 Aug 2019 17:39:25 GMT

On the surface, fall is a time for cozy sweaters, pumpkin spice lattes , and frolicking in the foliage . But there's more to the season than that! When approached from a spiritual perspective, fall's crisp air and rich, fiery hues take on a whole new meaning.

Coming off summer, which is often filled with travel, social gatherings, and restless activity, fall feels more like an exhale. It's a transitional season whose coming signals a moment to turn inward in preparation for winter. More than anything, fall is a time of harvest : An opportunity to take stock of everything you've "planted" so far this year.

10 Sweet & Simple Tips for New Yoga Students.

Fri, 16 Aug 2019 13:52:49 GMT

When I was in high school in New York I had a neck injury that caused great discomfort.

When suggested to do yoga, I tried it from a Lilias Folan VHS tape, since this was before the days of seeing yoga studios all over. Within one 30 minute video session my months of prior neck pain as well as other tensions and anxieties completely vanished.

I was hooked right away and continued to practice daily 30 minutes after my high school classes.

Although my neck pain had vanished, I felt a deep peace after each practice session so when I was in college I continued to practice daily in my dorm room, memorizing the video sequence I practiced in high school and then using the Sivananda Companion to Yoga book, where I learned my first 1.5 hour sequence. Eventually, because my father was practicing yoga already, by the time I was in college I knew where to go to attend my first class: the Sivananda Yoga Center in NYC. This included the full aspects of hatha yoga, which started each class with mantras, chanting and breathing techniques to create energy and balance the nervous system.

Read More >

Ayurvedas Prescription for Summer

Thu, 01 Aug 2019 16:18:41 GMT

Ah, do you love the feel of the warm sun or are you feeling overheated this summer? Let’s discuss the Ayurveda’s prescription to conquer the summer heat. The 5,000-year-old “science of life” is based on practical principles that help you maintain balance come summertime.
According to Ayurveda, our body consists of three humors: Vatta, Pitta, and Kapha. According to Ayurveda seasonal cycles, summer is considered to be Pitta season as Pitta is composed of water and fire and is the element that governs metabolism including digestion. Signs of excess Pitta include heartburn, excessive body heat and sweating, skin rashes, acne, excess stomach acidity, peptic ulcers, early graying of hairs , irritability and anger. It is during summer that pitta dosha, inherently driven by solar force, is most predominant.

Most of us need to balance pitta in the summer regardless of our basic constitution. Our digestive fire is naturally low during summer, and we often experience a decrease in appetite. We should respect this change by eating lighter foods in moderation:

6 Key Ways for Empaths to Unplug & Recharge their Batteries.

Thu, 25 Jul 2019 11:40:29 GMT

Alone. Finally.

Exhaling a deep sigh of relief, and gently pushing the door closed—leaving only a two-inch barricade between my quiet comfort and the chaos just beyond the other side—I stepped into my empty classroom.

A welcomed moment to breathe and relax for the first time since the morning bell rang and 18 exceptionally lively eight-year-olds entered the classroom with questions and concerns, and bursting with energy and stories to share.

Finally, I had a moment to myself to eat my lunch in peace.

7 jaw-droppingly beautiful hikes to take near Calgary this summer

Fri, 19 Jul 2019 16:44:17 GMT

This is a subtitle for your new post

The best part about living in Calgary is that we get the best of both the Rocky Mountains and the Prairies and that is truly an amazing combination.

As a result, there are some unbelievably beautiful hikes that surround our city and are just waiting to be explored.

Summer Detox Chai. ~ Kate Schwabacher‏ {Recipe}

Thu, 11 Jul 2019 08:59:30 GMT

Sweet. Spicy. Hot. Delicious.

What’s better than a good cup of chai?

Not the sugary milk most places serve, but a true cup of steaming milky goodness with enough tea and spice to give you a good kick without leaving your Vata Dosha sky high like that double latte. I love a good cafe latte, but the cold fingers that follow are no bueno for this Vata-Pitta girl. If you’re new to Ayurveda, check this out to get the lingo.

Get The Recipe! >

Spiritual Lessons We Can All Learn From Summer

Tue, 02 Jul 2019 16:49:45 GMT

The cycle of the seasons perfectly portrays the journey we all take in our lives. If we watch nature, she tells us the spiritual work we should be doing at different points throughout the year. When we harness the seasonal energy, we can maximize our inner growth.

Here are five of the lessons summer's energy teaches us, and the inner work we should engage in this season.

1. Honor your inner fire.

Fire is the element of summer. The powerful fire of the sun will nourish all the garden's plants over the weeks ahead, and the autumn harvest won't come without it.

You Meditated, We Donated!

Thu, 27 Jun 2019 13:04:41 GMT

We are very pleased to have been able to make a donation to the Cochrane and Area Humane Society on behalf of our Meditation by Donation teacher Tony Trott.

Tony, a graduate of the Yoga Studio College of Canada has been teaching this 75 minute class on Sunday evenings at our Crowchild studio incorporating Hatha yoga followed by a guided meditation. This class was offered to our students on a donation basis as payment, to be later given to a charity of our choice. Tony volunteers with the Cochrane and Area Humane Society regularly, so we saw a good fit to help support the society and the animals in need.

We donated a cheque for the amount of $447.75, which Tony delivered himself, as well as some 2 for 1 passes for the staff to enjoy.

It is heartwarming for us to be able to participate in acts of kindness like this. Thank you Tony for your compassion and generosity.

Yoga for All Seasons : Summer

Mon, 03 Jun 2019 17:12:43 GMT

As the seasons shift, our bodies cycle through an organic ebb and flow of change that serves to harmonize and create balance within us. These changes are usually influenced by the seasons themselves: hours of daylight, foods that are abundant at particular times of the year, weather patterns, and seasonally inspired activities.

Although your body will adjust to these changes naturally, it never hurts to integrate some simple tweaks into your routine to aid in the transition and link yourself more intimately with the season that is upon you.

AN AYURVEDIC APPROACH TO INNER-BODY BALANCE

he summer months are a time of light and warmth, and the energy of summer radiates at a high vibration. To balance the heat and energy of the summer season, aim to cultivate the opposite environment on the inside of the body — cool and calm.

According to Ayurveda, the science of health native to India, summer inspires the pitta dosha . The doshas are the bodily humors that help to create one’s individual constitution, and there are three different doshas: vata, pitta, kapha .

Is your low back pain or hip pain related to a weak core?

Thu, 23 May 2019 16:33:37 GMT

What is your pelvic floor and what does it do?

Your pelvic floor is made up of muscle, connective tissue, ligaments, fascia, tendons, and nerves. It supports the bladder, the uterus, and the rectum, and helps these pelvic organs function. When problems are present in your pelvic floor, dysfunction in any number of ways can occur. This may show up as urinary or fecal incontinence, pelvic organ prolapse, pain (which could be pain anywhere from your ribs to your groin), or painful sex. Inform yourself. Your lower back or hip pain could be directly linked to the pelvic floor muscles.

What is your core canister?

Your diaphragm should be stacked directly over the pelvic floor. The back of the canister is the spinal muscles, the multifidus. The front and sides are the abdominal muscles, more specifically the transverse abdominis. Neutral alignment of the spine, stacking of the ribs to hips/diaphragm over pelvic floor, and also alignment of shoulders over hips, are key factors in proper core function.

The pelvic floor is sometimes referred to as the pelvic diaphragm. It works along with the diaphragm when we breathe. Learning diaphragmatic breathing is the first, and most important step to restoring proper core function.

When we inhale 3-dimensionally through the rib cage, the diaphragm expands and descends, and the pelvic floor does the same. As we exhale the pelvic floor retracts back upwards, and the diaphragm returns to its resting position. In this explanation, we are not trying to push, pull, squeeze, or do any Kegels. This movement downwards on the inhale and upwards on the exhale is what naturally occurs with the breath. The pelvic floor muscles should be able to expand and relax on inhalation, and slightly engage and lift on exhalation. When we hold tightness or tension in our bellies and/or our pelvic floors, it might take some time to have any sensations with this type

of breathing. Years of holding tension in the pelvic floor, bum clenching, alignment issues, sucking in our belly, these are all factors that can create a disconnect to the pelvic area.

Your core is not only your abs. In fact, just strengthening your abs alone may cause core dysfunction. If a fitness instructor or personal trainer cues you to suck in your belly, or move your belly towards your spine, you are most likely not engaging your core correctly.

What to do?

Most women have been told to do their Kegels to keep their pelvic floor strong and healthy, however this is misleading. In fact, a large majority of women are doing Kegels incorrectly. Although it is important for the pelvic floor to learn to contract, it is equally important to learn how to fully relax. If we are not learning to properly contract and release, it will eventually become tight and dysfunctional, which would potentially cause any number of symptoms. Overworking or clenching can lead to fatigue, muscle spasm, and pain. A tight pelvic floor is not a strong pelvic floor and can lead to pain, painful sex, incontinence and constipation.

Gently engaging your pelvic floor muscles during activity is good. Squeezing or lifting the pelvic floor (doing Kegel exercises) when coughing or sneezing is also desirable. However, in order for your muscles to work properly when you need or want them to, they must be able to fully relax when needed as well.

Pelvic floor physiotherapists and trained yoga therapists can help with diagnosis and treatment of any dysfunction, issues, or imbalances.

Talk about your symptoms! Don't just accept these symptoms or pain as being normal for women post-partum, peri-menopausal, or anytime in life. Issues such as incontinence are extremely common, but NOT normal.

Upcoming workshop for Women’s Core and Pelvic Floor

Saturday, June 1, 2-4pm The Yoga Studio - Oak Bay Location

To Register: Call The Yoga Studio @ 403-454-8645 www.theyogastudiocalgary.com

I will be joining forces with Optimum Perinatal pelvic health physiotherapists, and The Yoga Studio for this all levels workshop where you can expect to learn:

What and where your true "core" actually is.
A detailed look at posture, and neutral alignment of the spine.
Breathing techniques and connecting these breathing exercises to movement for better core function.
The connection between alignment, breath, and movement, and how this will provide more comfort and enjoyment in your daily exercise and yoga practices.

Getting FIT where you SIT

Thu, 09 May 2019 13:34:14 GMT

The days of not practicing yoga because you can't get to the floor are over!!

Wanting to feel great as you move through the rhythms of life, but feeling limited or uncomfortable getting up and down from the floor for a traditional yoga class? Well getting down to the floor and standing on your head are not requirements of yoga, and using a chair can open new paths to a life of good health, positive attitude and peacefulness.

Chair Yoga creates an environment of safety to bring yoga's integration of body, mind and spirit (or self) through varied levels of poses that honor each persons ability. If you have various physical limitations and believe the benefits of yoga are out of reach for you, then reach for the nearest chair!!

Who benefits from Chair Yoga?...Individuals with:

Disabilities, Arthritis, Recovering from surgery or illness, Rehabilitation, Senior Community, Office Employees, Weight Challenges, Anyone with difficulties getting down on the floor, even beginners wishing to explore the poses before going down to a yoga mat.

How Does Chair Yoga Benefit?

Increases Circulation, Strengthens Muscles, Increases Flexibility, Lubricates Joints, Improves Range of Motion and Mobility, Improves Balance, Eliminates Toxins, Calms the Mind, Relaxation, Improves Concentration...to name a few!!!

Chair yoga is a safe and effective option for you to honor your body and yes, have some fun as well!!!

With the above in mind, The Yoga Studio of Calgary South is presenting a Get Fit Where You Sit Chair Yoga Workshop on Saturday, June 8 from 1:00PM-3:00PM by Registered Yoga Therapist RYT500 Tracy Roberge. For more information or to register contact The Yoga Studio of Calgary South at 403-454-8645 or www.theyogastudiocalgary.com

About the Author:

Tracy Roberge is a Registered Yoga Therapist RYT500, Member IYTA International Yoga Therapists Association, Relax & Renew certified, Chair Yoga Teacher. Tracy has also trained with Calgary Rheumatologist (Arthritis) Dr. Steven Edworthy, and Kim KcNeil BSc. RYT and is certified in advanced CPR (Level C), AED and First Aid. Having recovered from injuries herself, Tracy consults and teaches with a sensitivity and a keen understanding of individual needs. Her adjustments are gentle and precise, helping her students achieve the maximum benefit from their yoga practice, improving mobility and reducing pain. Tracy urges clients to attune to their body's messages and incorporate what they learn into their daily lives. As a secondary healing modality, Tracy introduces Reiki when needed into her sessions.

The Power Behind Setting An Intention In Yoga

Thu, 25 Apr 2019 13:33:25 GMT

Setting an intention or dedication for your yoga practice acts like a metaphor to translate your practice off your mat and into your life. It is a vehicle that makes yoga an aspect of your lifestyle, rather than something you do just for exercise.

Intention is different from dedication, which I’ll distinguish because it’s important to understand the purpose behind this practice.

An intention is bringing your attention and awareness to a quality or virtue you wish to cultivate for your practice both on and off of your mat. Some examples of qualities or virtues you might use as your intention include: patience, gratitude, grace, being present in the moment, awareness of breath, love, forgiveness, letting go, releasing negativity, being open to receive, inner strength, or peacefulness.

By setting an intention you are building a bridge between what you work through on your mat, and what you continue to focus your mind on when you step off of your mat. This intention is a powerfully energetic tool to take your practice into the world.

Read More >

21 Day Yoga Challenge Starts April 27th!

Thu, 18 Apr 2019 17:34:26 GMT

If you've been on the fence, now's the time to take the daring leap and say YES!

Spots are filling up fast, so if you're ready to create positive change, we're ready to guide and support you.21 Days Yoga Challenge Starts April 27th!

Has the shiny luster of the new year faded? Has life returned to its familiar flow? Maybe that "familiar flow" is one you said you'd change in the new year, or maybe it's one that could use a little re-energizing.

As much as we talk about having a solid plan and a consistent routine, change can be a good thing for your mind, body and your spirit whether that means actually creating that plan/routine or simply switching it up.

So with that said....

Are you ready to find a new flow and embrace change in the name of discovering just how amazing your body, mind and soul can feel each and every day. What about discovering that you really did have the strength to handle what life tosses you the whole time.

Then join Christina and Chrissy for their

21 Day Yoga Challenge!

During these 21 Days you will receive;

Daily results guiding emails.
Unlimited yoga classes (all existing students' passes will be put on hold)
An amazing sense of community and being a part of something bigger.
A chance of winning some incredible prizes!

You'll enjoy two parties! the kick off and the wrap up.

A complete and incredible renewed sense of your own, unique well-being.

Spots are very limited,

to save your spot!

Have questions or wondering if you'll be a good fit for the challenge? Giving us a call at 403-265-6295.

Listen, we know you've got what it takes, you just have to decide if you're up for the challenge!

We can't wait to get started with you.

Christina & Chrissy

“I’m in good health, why would I need acupuncture?”

Fri, 12 Apr 2019 13:31:29 GMT

This is a common question we hear in conversation with people and the best answer we can offer is that acupuncture is very effectively used to maintain health and vitality.

The origins of the medicine are to be preventative; acupuncture is as much, or more, preventative as it is curative. In ancient times, Chinese Medicine physicians were only paid when their clients stayed healthy!

Through our experience as acupuncture patients, students and now as practitioners, we’ve come to understand that everyone can benefit from a “Tune-Up”. Our bodies are constantly working hard to maintain an internal balance and by including acupuncture in your wellness plan, you are promoting the natural healing process to keep it functioning optimally.

Special offer for students of The Yoga Studio

Are you curious about how acupuncture can benefit you?

We are offering a discount to students at The Yoga Studio of $25 off an initial consultation (Reg. $100 for $75). This is a comprehensive 90 minute appointment where we work with you to address your specific health needs, formulate a treatment plan and finish with an acupuncture treatment.

We’d love to talk with you to answer questions you might have or to book an appointment.

Kathy Traptow, RAC
kathytraptow.wixsite.com
403-710-5027

Lynette James, RAC
ljameswellness.com
403-512-9884

A Stress-Free Guide To The Core Of Yogic Philosophy

Thu, 04 Apr 2019 13:36:03 GMT

The Yamas and Niyamas are the backbone of Yogic philosophy and a guide to conscious living. Even though these teachings are basically common sense, they require deep contemplation. (If you’re ever looking for intense-but-meaningful conversation starters, these would fit the bill.)

The five Yamas demand training your actions, speech, and thoughts:

1. Ahimsa (Non-harming)

This is the practice of non-violence toward all living beings, reacting passively without aggression when faced with confrontation. It's a true way to promote peaceful living.

2. Satya ( Truthfulness)

Living the simplicity of truthfulness is a clean and clear path. Practicing this brings out the good in everyone. This is our natural state, but it's often forgotten in our daily life.

5 Benefits of a Regular Yoga Practice

Fri, 29 Mar 2019 15:45:33 GMT

The Benefits of a Regular Yoga Practice

There are many ways a regular yoga practice can benefit you. Even if you are a runner, a mom, businessman, or are a senior citizen, there is something to be gained from time spent on the mat. Here are a few things that one can get from practicing yoga in a class:

1.) Flexibility Sure, we all have seen those pictures of yogis twisted and contorted into pretzel positions. However, these are extreme examples of flexibility in the human body. Most of us can hope to enhance our flexibility through some yoga even if in general we feel as though our muscles and joints fall into the category of "stiff." Regular activity such as walking and running can shorten muscles such as our hamstrings. Stretching combined with the breathing exercises that are common in a yoga class can work to counteract this shortening. While not a miracle cure for overall muscle tightness, those regularly practicing yoga can find gradual improvement in their flexibility. Additionally, a body with more flexible muscles and joints is one that tends to get less injured in event of a stumble or fall.

The Dragon Dance

Fri, 22 Mar 2019 12:55:18 GMT

A blend of Indian and Daoist yoga traditions that will stimulate the mind, body, and soul.

The Dragon Dance was initially developed by Paul and Suzee Grilley. They used the Dragon Dance as a yang yoga practice to help the mind and body prepare for the yin portion of their practice.

Bernie Clark, who is a student of Paul and Suzee Grilley’s, took their flow and compiled it into a specific sequence with optional yin at the end.

Alan Mileham, a student of Bernie Clark and Paul and Suzee Grilley, taught the Dragon Dance sequence that I teach today.

Behind the Symbolism

The Dragon Dance is a vinyasa that works the mind, the body, and the breath. There is a lot of symbolism in the Dragon Dance: We begin with a hero who is advancing against the dragon. The hero wants to slay the dragon. The Hero is us; our wants, desires, our urge to succeed, to win, our competitive nature. The dragon is society; the rules, duties, that has been demanded of us by our families, teachers, bosses, media, etc. The dragon turns watching the hero, and thus the dance begins.

Spoiler alert: The Dragon Dance ends with the hero and the dragon being united in harmony. The hero gets on the dragon and together they fly - they transcend - before returning to the ground as one. Instead of conquering, the hero finds a new path. A path that leads to special kind of freedom. This freedom is not a freedom to do as one pleases, ignoring society. Instead, this freedom is from wants .

Join me in exploring this amazing vinyasa on Sunday April 14th from 1:30pm to 3:30pm at The Yoga Studio - Crowchild

The Power of the Mantra.

Thu, 07 Mar 2019 14:47:47 GMT

The most potent blessing we could ever receive from a sage, a yogi or any enlightened master is to receive the uplifting, igniting grace of our own consciousness.

Traditionally, in India, the method of conveying awakening consciousness is especially through mantra (Sanskrit and Tamil along the lines of liberating consciousness, a word or sound repeated to aid in meditation). In the mystical yogic tradition of the South Indian Siddhars, there is less emphasis in teachings through writings or even oral teachings and much of the wisdom is conveyed through the mantra energy that awakens the inner knowledge.

Mantra recitation can be said to be the mother of meditation . With the recitation of a mantra, the mind immediately focuses on a single thought leading to transcendence (awareness beyond the mind). By reciting the mantra, effortless meditation is enhanced even while doing mundane chores.

Does your body ache?

Thu, 07 Mar 2019 14:40:47 GMT

Does your body ache? Your joints feel like they just don't want to move, or you're afraid to move them because of pain? If so you may be experiencing arthritis pain and yes, yoga can help!

So what is Arthritis?

Arthritis is a general term that describes inflammation of the joints, which can cause pain, stiffness, and swelling. There are many kinds of arthritis but he two most common are osteoarthritis (age-related) and rheumatoid ( autoimmune disease which can affect other organs in the body). Regardless of the type, or if you are even just moving a bit slower than you'd like, yoga provides a low impact avenue to get you on the path to well-being and feeling good.

So how does yoga help?

Most arthritic joints benefit from regular, low-impact exercise, which can decrease pain and improve mobility. Yoga is an ideal choice since in addition to its physical benefits it emphasizes working with your body as it presents itself on any given day without judgment. Yoga also reduces stress, fosters mental calmness, and teaches students coping techniques, such as breathing exercises, which may help them manage pain and depression.

How to start a yoga practice if you have arthritis?

It can be a bit scary trying something you've never done before, or that fear of moving the wrong way when you're already in pain can also be daunting. Consult with your doctor first to make sure you are ready to begin exploring your body. And people need to practice mindfully, of course, so it is not advisable to start yoga on your own, but rather consult with a yoga therapist for a private consultation designed specifically for you, or specialty workshop or class aligned with the diagnosis in mind. You need to find a yoga therapist who is knowledgeable enough to offer you modifications to poses and situations when necessary.

With the above in mind, The Yoga Studio of Calgary South is presenting a Yoga For Arthritis Workshop on Saturday, April 13 from 2:00PM-5:00PM by Registered Yoga Therapist RYT500 Tracy Roberge. A registered 6 week course series is offered after the workshop to help you establish a pattern and routine in connecting with you. For more information or to register contact The Yoga Studio of Calgary South at 403-454-8645 or www.theyogastudiocalgary.com

About the Author:

Tracy Roberge is a Registered Yoga Therapist RYT500, Member IYTA International Yoga Therapists Association, Relax & Renew certified, Chair Yoga Teacher. Tracy has also trained with Calgary Rheumatologist Dr. Steven Edworthy, and Kim KcNeil BSc. RYT and is certified in advanced CPR (Level C), AED and First Aid. Having recovered from injuries herself, Tracy consults and teaches with a sensitivity and a keen understanding of individual needs. Her adjustments are gentle and precise, helping her students achieve the maximum benefit from their yoga practice, improving mobility and reducing pain. Tracy urges clients to attune to their body's messages and incorporate what they learn into their daily lives. As a secondary healing modality, Tracy introduces Reiki when needed into her sessions.

Five Seasonal Strategies to Stay Healthy this Spring. {Ayurveda}

Wed, 27 Feb 2019 13:58:40 GMT

One of my favorite things about the Ayurvedic way of life is its rich guidance in terms of practices to help us live in harmony with nature throughout the year.

Ayurveda teaches that health is our natural state, which can be accessed by following the rhythms of nature. So accordingly, Ayurveda gives us guidance for healthy living in the form of its seasonal health teachings, which are called Ritucharya. This word comes from the root Sanskrit terms “ritu,” meaning season, and “charya,” which means to follow. Through following Ritucharya, we are able to live in sync with the cycles of nature, and thereby maximize our potential for amazing health.

Source: https://www.elephantjournal.com/2017/04/five-seasonal-strategies-to-stay-healthy-this-spring-ayurved...

Quinoa Tabbouleh Recipe

Thu, 14 Feb 2019 13:55:35 GMT

This fresh take on a traditional middle eastern staple is simple to prepare, keeps well in the fridge, and is delicious any time of the year. The use of Quinoa makes it a gluten free option, a complete source of protein, and a good source of magnesium. The herbs are excellent for removing heavy metal buildup from the body. Eat on its own, topped with avocado and/ or hummus, or use as a side dish.

1 cup dry Quinoa, cooked to package instructions
1.5 cups Cherry Tomatoes, cut into fours
1/2 large Cucumber, finely diced
1 medium Sweet Onion, finely diced
2 bunches Curly Parsley, minced
1 bunch Mint, minced
1/4 cup Extra Virgin Olive Oil ( or to taste )
Juice of 2 Lemons
Salt and freshly ground Pepper to taste

Mix all ingredients together in a large salad bowl. Perfect to eat right away, however I find flavors are best after a couple hours in the fridge.

Enjoy!

5 Benefits of Prenatal Yoga

Fri, 01 Feb 2019 16:30:19 GMT

More and more we see, hear and read news stories or studies about yoga’s benefits for ailments from diabetes to depression, and rightly so. Anyone who has practiced knows how much of a total body workout yoga can be, as well as a way to quiet down the mind and gain control of your body and breath.

Up there on the list of people who should give yoga a try are expecting mothers. Prenatal yoga can be a great way to not only work the body in an essential way for moms-to-be, but also provides a good preparation for the breath and mind for delivery and beyond.

Medical experts at the Mayo Clinic have even touted prenatal yoga as “a multifaceted approach to exercise that encourages stretching, mental centering and focused breathing.”

5 Powerful Mantras to add to your Yoga Practice

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Fri, 25 Jan 2019 14:54:31 GMT

Mantras can be a powerful addition to our yoga practice and to our daily lives. Mantras are a resonating word or series of words that we repeat inwardly or outwardly, to affirm and allow the meaning to imbed into our subconscious and intuitive beings. This helps to shift our negative actions, habits, and patterns into constructive, positive, and beneficial ones.

Below are 5 encouraging Mantras and their meanings for you to incorporate into your daily practices:

OM

OM signifies Brahma or creation, Vishnu or preservation, and Siva or destruction, representing waking, dreams, and deep sleep, along with the following silence, which is fulfillment. OM is the universal energy from which we all come from, reside in, and return to. OM is to see and recognize this light within ourselves and one another.

Om Namah Shivaya

Praise to Shiva with all our heart, soul, body, energy and intellect. Shiva is the god most widely recognized as the god of destruction ( transformation ) .I bow to Shiva, the supreme deity of transformation who represents the truest, highest self.

Om Gum Ganapatayei Namah

I bow to Ganesh who is the remover of all obstacles. I ask for blessings and protection.

Om Shantih

I invite peace and silence into my self, my life, and into those of all others.

Sat Nam

I am truth, or, truth is my essence.

What are Malas & How to Choose Yours

Thu, 17 Jan 2019 19:22:52 GMT

What are Malas

Mala Beads have been worn for thousands of years in the traditions of Buddhism, Hinduism and Yoga. They are worn for their spiritual and healing qualities as well as a tool for certain types of meditation. The purpose of a Mala depends on the wearer's needs and when worn by intuitive prescription based on the type(s) of stone, it is a powerful amplifier of mental, physical and/or spiritual needs.

We all know, calming the mind is a bit tricky! Using a Mala in meditation can help quiet the mind and body so that meditation can become more meaningful. While sitting, a meditator may use a Mala by calmly & silently counting each stone or bead silently through their fingers. Others may use each bead as an opportunity to chant a mantra or positive affirmation to themselves, while other schools chant each of the 108 beads as a mantra aloud in a group. We have even heard that once you chant a Mala, all 108 beads, 108 times through that the Mala then powerfully radiates that mantra’s frequency.

Taken From https://www.malaearth.com/pages/what-are-malas

Yoga and Chronic Pain

Wed, 09 Jan 2019 16:14:51 GMT

What is chronic pain?

By definition chronic pain is pain that lasts 3 months or longer. It affects ∼15% of adolescents and 20% of adults in Canada (1). Chronic pain can result from a known cause, such as surgery or inflammed joints, or as a consequence of a disease such as rheumatoid arthritis. However, often the cause is unknown. Because chronic pain is complex and multi-dimensional it can be difficult to treat.

Neuropathic pain is often associated with chronic pain, meaning that the pain they experience is not in proportion to actual tissue damage or injury. Instead, the pain results from changes in how the nervous system processes sensation. For example, nerves in a muscle may send messages to the brain that exaggerate a sensation, making it feel very painful when there is no actual tissue damage.

Taken From http://www.yogastudio.ns.ca/blog-entry/tays/yoga-and-chronic-pain

Mindfulness for Anxiety: Research and Practice

Fri, 04 Jan 2019 17:42:13 GMT

The present moment isn't always a place of rest. Meditation puts us in touch with our anxiety, and that's why it can be so helpful.

Anxiety softens when we can create a space between ourselves and what we’re experiencing. When you react in ways that aren’t mindful, they can gradually grow into habits that are detrimental to your health and well-being. Consequently, these patterns of reactivity further your suffering or distress. This is why it’s so important to discern clearly the difference between reacting with unawareness and responding with mindfulness.

When you become aware of the present moment, you gain access to resources you may not have had before. You may not be able to change a situation, but you can mindfully change your response to it . You can choose a more constructive and productive way of dealing with stress rather than a counterproductive or even destructive way of dealing with it.

Taken From https://www.mindful.org/mindfulness-for-anxiety-research-and-practice/

Make This Your Year: 5 Steps to Keeping New Year's Resolutions

Wed, 02 Jan 2019 15:09:16 GMT

Forget typical self-improvement resolutions—they simply don’t last. What does? Harnessing one of yoga’s profound formulas for setting the right intention and achieving your heart’s desire.

In early 2010, creativity coach and artist Cynthia Morris made a resolution: Meditate for 10 minutes a day. Although she expected to face obstacles, such as getting restless while on the cushion or simply forgetting to sit, she figured the rewards of a regular meditation practice would sustain her through thick and thin. “It felt so good to honor myself in this way,” says Morris. “For me, that was the root and reward of meditation: I had committed to something and was building self-trust each time I sat.” She lasted 30 days. “Or not even,” says Morris. “I just couldn’t keep up.”

Morris is in good company. Of the 45 percent of Americans who make New Year’s resolutions, just 8 percent see them through to the end of the year, according to a University of Scranton study published in the Journal of Clinical Psychology . Yet the same study also found that the people who make resolutions are 10 times more likely to attain their goals than equally motivated people who do not set resolutions, suggesting the resolutions themselves are not the problem. Instead, these people are missing other keys to success, as Morris herself realized. “I petered out because I lacked motivation and was alone,” she says. “There just wasn’t a sense of community or group support.”

The Formula for a Lasting New Year's Resolution

These essential achievement elements—inner drive and outer support—don’t come from true grit in the power-through-it sense, suggest both ancient yoga philosophy and recent neuroscience research on human motivation. In fact, the root of the word “resolve” means to “loosen,” “untie,” or “release.” Through this lens, resolve is a form of surrender, a way to set our most heartfelt desire free into the world. What sustains resolution, then, is more a willingness to grow than sheer willpower. It is a discovery of how our own happiness is inextricably intertwined with the well-being of others—and that comes down to creating “bigger-than-self” goals, according to Kelly McGonigal, PhD, a health psychologist at Stanford University and author of The Upside of Stress . On the surface, typical goals like reducing stress or finding a better job may seem self-serving. But dig deeper and you may find a greater purpose. Maybe less stress translates to being more patient with your partner, or a better job means you’re saving money for your child’s college tuition. Growing your intention so that it relates to something beyond you will give you more resilience when the temptation to quit arises, says McGonigal.

Taken from https://www.yogajournal.com/lifestyle/keep-new-year-resolution-will-last

Friday Fivers at The Yoga Studio Calgary

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Fri, 21 Dec 2018 18:38:41 GMT

The Yoga Studio Calgary hosts The Yoga Studio College of Canada Teacher Training Program, and Gold Yoga Therapy Teacher Training Program starting January, of every year.

Friday evenings, at our Crowchild Trail location, we offer the Friday Fiver practice, led by the lovely teacher trainees and grads from this program. This is a beginner level class, with detailed instruction, incorporating traditional yoga postures, breath work and relaxation for a well rounded experience within its 75 minute time frame.

These classes are $5.00 each, and offered year round. This makes this class an affordable, available option, for all adults, students ( 16+ ), and retirees wanting to create a consistent yoga practice as part of their weekly lives, while simultaneously supporting the trainees and graduates of the college.

Although this is a beginner level class, all levels are welcome. Begin your yoga practice or refine your existing one. $5.00 cash please.

Please click here for the Friday Fiver schedule.

For more information on The Yoga College of Canada Teacher Training Programs please click here .

Do You Know What A Vision Board is?

Thu, 06 Dec 2018 19:17:47 GMT

It’s a way to manifest your dream life. When you make a Vision Board, you get clear on what you want to create in your life. And you get it out of your head and onto paper so you can see it.

Once you get clarity, you select images and words from magazines, and paste them on a big poster board. Seeing this board each day aligns your brain with the outcomes you most want to attract. (Oprah, Ellen Degeneres, and Katy Perry all swear by Vision Boards!)

It sounds pretty simple. (And yes, there is a process to make your Vision Board more powerful.)

So why doesn’t everyone create Vision Boards? Well, in my experience as a health and lifestyle coach most of us never make the time. We let our busy, distracted lives keep us, well, busy and distracted. :)

It’s time to change that.

On Sunday January 20th, I am hosting the first ever CREATE YOUR LIFE VISION- BOARD WORKSHOP . It’s a half-day immersion for you to focus on your authentic life, core clarity and ideal outcomes.

Due to the deep nature of the work, I’ve made only 15 spaces available. (They’ll fill up pretty fast.)

Would you like to join me?

P.S If you know a friend who has been confiding in you that she is ready to get clarity and change her life, invite her to join you.

Critical Alignment in Yoga & Life

Fri, 30 Nov 2018 15:37:19 GMT

The word “alignment” is showing up in yoga workshops and classes across Calgary. It’s become fashionable to be concerned about the functionality of the bone, muscles, joints and connective tissue in a person’s yoga practice. Online anatomy classes are popping up everywhere, and it’s not uncommon to hear anatomical language spewed out in all types of yoga classes all over the province. But where did this all originate? Who made alignment desirable? And why are yoga students so interested?

B.K.S. Iyengar uniquely approached the practice of yoga asana with great attention to alignment and long holds that would affect all the layers of the body. Many disciplines have branched out from his initial teachings, one of them being Critical Alignment Yoga & Therapy, founded by Gert van Leeuwen from Amsterdam. Gert has been travelling to Calgary for over 10 years to train teachers the importance of alignment, how to identify repetitive movement patterns in students that could lead to pain and injury and how to teach precise exercises to connect critical points in the body. Apart from improving your posture this yoga therapy is ideal for treating repetitive strain injuries, sciatica, back and neck pain. Some of the first teachers trained in Calgary have become highly sought after by longtime yoga practitioners, athletes, and persons with debilitating back pain for whom conventional treatments didn’t have a lasting effect.

The technique of Critical Alignment Therapy is unique, in that the exercises are approached with relaxation instead of effort. Using specialized props, the practitioner’s spine is placed in a more natural alignment, and then the student is encouraged by the teacher to relax fully and deeply. At times this can be the most difficult part as the physical “story” of the tissues and bones can be quite distracting and considered painful. First the superficial movement muscles, where most of the tension from repetitive strain or poor posture is stored, are relaxed by using the weight of the body on the props. With deep and conscious breath, we can work through the strong sensations and start to add small movements which help stimulate the deeper postural and stability muscles, closer to the bones. Students become more familiar with their bodies, finding exactly where the tension, stiffness and poor alignment is located. This awareness can then transfer into their daily lives and activities. For example, while performing exercises on a thickly rolled blanket or felt pad in the low back, the student may experience more discomfort on the right side of the body than the left. With deeper awareness, they may be able to connect that discomfort to a habitual postural pattern they hold (for example, while sitting at their desk at work), and naturally they will then discontinue the pattern resulting in less pain and a better alignment story every day.

Have you ever wondered who you are and why you’re here?

Fri, 23 Nov 2018 19:47:00 GMT

These aren’t the types of questions that you can type into Google.

Luckily, meditation can provide practical insight into life’s big questions so that you can live with meaning and purpose.

Meditation is a learnable skill. In the 2019 MindBuilder Meditation Instructor Certification program, you’ll learn how to meditate. In fact, you not only learn how to meditate but are supported in developing a consistent practice through our weekly group meetings and structured home journal component.

The weekly group practice is like the heartbeat of the program. It holds the space in your calendar to touch base with like-minded people each week, address challenges as they arise in your life and your practice and generally keep you on track through the course of your transformational year. Your home practice is your living lab. It is the time you set aside to experiment with the techniques that you cover in class, gradually identifying your own unique style. Your meditation journals serve as a record of your experiences noting the changes that are occurring in your life and on your cushion. When your motivation wanes, these notes will remind you of the positive benefits of your practice and help you stay committed.

The MindBuilder program is a very down-to-earth approach grounded in science. The root of the program is Vipassana or “Insight” meditation. Insight meditation helps you see your life objectively. With this bigger picture perspective, you’ll understand the meaning behind circumstances and events and be able to apply that insight to move closer to the life you desire. The more you practice the more effective you’ll become. How your brain functions changes with meditation. The reactionary fight, flight and freeze centre called the amygdala calms down and more of your perspective and decisions flow from the “wise leader” of your prefrontal cortex (PFC). The PFC is the home of executive functions like planning, time management, self-control and self-awareness. You’ll become the CEO of your life!

This program walks you right into your head office guiding you up the inner staircase formed by neural centres or chakras in your head and spine. These centres make up the seven levels of the mind. Each month, we meet for one Saturday dedicated to clearing, cleaning, re-organizing and understanding a specific chakra. By year’s end, you not only understand the inner workings of the mind but you have transformed your own and programmed it to create more of what you want and less of what you don’t.

Finally, the teaching component of the program is primarily intended to build confidence as you deepen your grasp of the knowledge and practices. If you choose to teach, great or, if you’ve taken the program for your own personal growth, you’ll benefit yourself and the world around you by living more joyfully.

So why choose MindBuilder? Our program teaches you the science of meditation, supports you in the application of that science through personal and group practice in addition to providing you with practical teaching hours to find your voice and develop your mastery of the material. All of this is packaged in your own personal journey of transformation where you gain insight into the vision for your life and make it your reality. That’s guaranteed to have a lasting impact!

To find out more about the program, visit www.MindBuilder.ca and join me for the free information session on December 9 from 3:00 – 4:00 pm at The Yoga Studio South. Call 587-216-8438 now to reserve your seat.

What is the difference between Restorative Yoga and Yin Yoga?

Tue, 20 Nov 2018 16:54:59 GMT

It took me a couple of years to figure this one out, for a long time I considered what I teach and practice a Restorative Yin style of yoga and to this day it is. But, in the past couple of years with the growing popularity of Yin Yoga and Restorative Yoga there is a need to clarify the difference.

Let me begin with the similarities; both styles are a branch of Hatha Yoga which balance the right and left sides of our bodies. Both styles are ‘yin like’ in comparison to the more ‘yang like’ yoga where the practitioner strengthens, flows and heats up the body. In Restorative Yin the practitioner lengthens, slows and cools down the body. Both styles are passive and both styles are restorative in nature.

The main difference is that in a Restorative Yoga class the practitioner is asked to be 100% comfortable. In a Yin Yoga class discomfort is welcome. In Yin we find our Goldilocks position; not too strong, not too soft, just right.

In Restorative Yoga props are always used and soft is more often the way to practice. Restorative Yoga is perfect for people recovering from illness or injury as lots of props are offered and the poses are not super challenging. Based on the teachings of the late B.K.S Iyengar, Restorative Yoga at its core is a practice of passive healing. It is intended to carry the student into a deep state of relaxation by completely supporting the body in propped-up asanas. These props equal release and therefore allow the practitioner to surrender completely. When practicing Restorative Yoga the physical sensations are minimal as the body finds space to gently surrender and soften into the support of the props.

In Yin Yoga props can be used or not it is up to the teacher and Yin Yoga is not necessarily soft as it can be quite challenging. Introduced by Paul Grilley in the late 1980s, Yin Yoga is based on the ancient, Taoist concepts of yin and yang, the opposite and complementary principles in nature. It works synergistically with the principles of traditional Chinese medicine to shift ‘Chi’ or 'Qi' through the body. In Hatha Yoga the Sanskrit word for 'Chi' is ‘Prana.’ The word 'Prana' in English means life force. All Yoga works with life force, but Yin Yoga works with the bones, ligaments, joints and fascial network as well. Once in the asana, the practitioner is asked to stay in this stillness and breathe for two minutes and sometimes up to ten minutes. You will practice a lot less poses in the same amount of time as a more general yoga class. Although Yin is a passive style of yoga, the length of time in postures combined with the intensity of sensations, make this practice challenging. It is deceptively powerful. When the body begins to unravel and the mind begins to still, in my experience, a real sense of peace occurs. It is the permission to let go of whatever the practitioner is holding on to that makes this yoga one of the most popular styles today.

In essence both Restorative Yoga and Yin Yoga give us permission to rest, permission to slow down and pause from everyday ‘busy-ness’. Shavasana is the foundation of both these styles and a teacher who knows how to teach this asana properly will give their students the best gift of all…deep rest.

Source : TERRAFIRMA YOGA http://www.terrafirmayoga.com/blog/2017/1/14/what-is-the-difference-between-restorative-yoga-and-yin...

Yoga Family, You are are warmly invited to come and celebrate the holidays with us

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Fri, 09 Nov 2018 15:33:30 GMT

The Yoga Studio Calgary will be hosting a Holiday Market, Meet and Greet at the Crowchild Trail Studio on Sunday, December 2nd from 3:00pm - 9:00pm.

This will be a wonderful opportunity for our guests to meet our staff and teachers off the mat, in a fun, cozy, and festive environment.

There will be snacks and refreshments, plus a variety of local artisans and vendors.

A sneak peak into who is coming?

doTerra Essential Oils

Essential Oils Pure and Natural | dōTERRA Essential Oils

www.doterra.com

Discover how essential oils can transform the way you manage your health. These natural chemical compounds are life changing.

Sherpis Mittens

Sweat Society Ethical Active wear

Flow Alkaline water

Below the Surface Soap Creations

More Vendors to be announced! Please follow our Facebook page, Instagram Page, and keep checking The Event Page for exciting new details and updates over the coming weeks.

Door prizes and treats will be shared throughout the evening!!

This is The Yoga Studio Calgary's way of saying thank you to all of our valued, appreciated customers, while strengthening the ties to eachother and our beautiful shala. Get into the festive spirit, and get a head start ( or finish! ) on your holiday shopping.

To celebrate, will also be offering 15% off a 10 x pass for this one day only - December 2, 2018 . This offer will be available online, in studio (during class hours and the Open House) or over the phone. This is a wonderful way to give the gift of yoga to friends and family. *One per client file.

Happy Holidays Calgary Yoga Community, we wish to see you all there.

From our hearts to yours

The Lived in Experience of Pain

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 05 Nov 2018 14:26:16 GMT

Neil is a skilled and compassionate physical therapist, an engaging expert educator, and a leader in pain management in Canada. His approach to pain management is innovate and multi-disciplinary. He brings together the science of pain and pain management from a western medical perspective with the mind-body paradigm of yoga philosophy to provide practical skills for empowering others to live and move with more ease.

Neil’s focus on the lived experience of pain contributes to a broader understanding of pain, the effects of pain on the whole person, and how to develop practices to meet an individual’s needs. His experience as a Physiotherapist working with individuals experiencing pain, and the depth of his own yoga and meditation practice make this workshop a truly unique experience.

Pain Care Yoga workshop provides in-depth integration of pain science, innovative pain self-management techniques, yoga philosophy and yoga practices. Participants will gain a solid foundation in pain science, and in yoga philosophy related to pain and pain management. Daily yoga practices each day of the 3 day training will assist the practitioner to begin integration of Pain Care Yoga principles into their clinical or therapeutic practice.

The focus is on enhancing foundational knowledge, and shifting paradigms of pain, people living in pain and evidence based pain care.

Pain Care Yoga is a workshop for health practitioners - regulated health professionals, yoga teachers and movement professions. For 200 hour Yoga Alliance certified teachers the credits of the course can be applied towards the 500 hour certification, and are eligible for 50 hours CEU with Yoga Alliance. This also meets partial requirements for the Pain Care Yoga and Pain Care Movement Teacher certificates.

Somatic Movement & Mindful Yoga Practise

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 29 Oct 2018 14:11:41 GMT

Experience the Self from Within – Stacey Madden

Your body absorbs and translates everything you experience into muscular tension which can either be released into action, or stored unconsciously (sensory motor amnesia) as tension. Our nervous system records our reaction to certain life events, and our muscles can continue to tell that story over, and over again. With repetition, reaction to stress, and lingering trauma, this reflexive physical tension can continue into chronic muscular tension which can lead to chronic pain, bodily imbalance and associated emotional dysregulation. When you feel terrible in your body how do you interact with people in your life? How do you feel about yourself?

The various Indian wisdom traditions of Yoga have been practiced for thousands of years and heavily researched here in the west for decades. Data suggests that regular Yoga practice, which includes: asana (postures/physical movement), pranayama (breath and energy regulation), and contemplative practices like meditation can lead us into greater overall health and wellbeing. Yoga practice leads us into a deeper, more expansive relationship with ourselves and others, including our community and environment.

Somatic Movement is a method which specifically address 3 major involuntary reflex patterns our bodies hold and how they reflect in the rest of our lives. These mindful movements re-educate the body to brain connection via the nervous system relieving pain and creating peaceful range of motion (sensory motor awareness). You teach yourself, from the inside out, how to relieve chronic pain, and unhelpful patterns your body might be holding with gentle, exploratory, self-directed movement.

You can’t change your body without the brain, and the brain learns through movement and … rest. Which is why Savasana (corpse pose) is fundamental to every Yoga practice. When the body and mind rest, the brain can process and store what changes may have occurred as a result of your Yoga practice giving you greater recall and muscle memory. This creates and improves overall neuroplasticity.

Somatic Movement & Mindful Yoga Practice creates greater awareness of the overall Self in a gentle, compassionate way. Move without pain, breath with greater freedom and live with awareness.

8 Ways to Maintain Wellness in Autumn

Mon, 22 Oct 2018 17:40:53 GMT

Autumn has arrived, and with it comes cooler air, golden sunsets, brilliant fall foliage and shorter days. With less daylight and more seasonal gatherings, it can sometimes feel like there isn’t enough time for ourselves. But this is when we need to be especially mindful about making self-care rituals a top priority. During the seasonal transition into fall, our herbalists recommend getting grounded with seasonal foods and practices to prepare our minds and bodies for the colder months ahead. Here are eight fun and simple ways to maintain wellness during this autumn season.

1. Stay rooted in your purpose . As the temperatures drop and the plants lose foliage, their energy returns to the root. People, like plants, can thrive during the autumn months by focusing on our root purpose. It’s a time to step back and think about what truly brings value to our life, express gratitude for your blessings, and consider setting some intentions for what you need. That way, once spring comes along, we are ready to blossom.

2. Nourish with seasonal foods, spices and medicinal herbs . This is the time to warm our bodies with immune supporting broths and soups , and grounding vegetables like roasted squash, roots and sautéed dark leafy greens. And some of our favorite seasonal plant allies, like turmeric and ginger, may already be in your pantry in the form of ground spices or teas. Use these fall darlings to make your own spice blends, a nourishing Pumpkin Spice Golden Milk , or a hot cup of our Turmeric with Meadowsweet & Ginger tea .

3. Stay in tune with nature . Mother Nature provides all the cues we need, particularly during the transition from summer to fall. Consider creating celebrations or rituals around the fall equinox , rake up piles of leaves to jump in, or if you live in a mild climate, plant a winter garden .

4. Embrace healthy fats like grass fed butter, coconut oil, olive oil and sesame seed oil. Inside and out, studies show that healthy fats are a must for our bodies to promote cardiovascular health and keep our bodies nourished. Whether you add some coconut oil to your oatmeal, add ghee to your morning coffee, or massage your body with sesame oil, it is especially important to keep your body fed and moisturized with healthy fats.

5. Practice relaxation techniques . After busy springs and summers, our bodies are naturally slowing down. With less activity and more hours spent indoors, learning to manage stress helps us avoid cabin fever by going within to find peace and purpose. Make a habit of bringing calm, soothing energy to your day, such as running a hot herbal bath , practicing meditation, or brewing a relaxing cup of Stress Ease® Cinnamon tea .

6. Stay active, and enjoy the season. Inactivity from being inside over the cooler months causes stagnation of the lymphatic system, slows down our circulation and metabolism, and weakens our immune system. Whether you choose apple picking, yoga in the park or a hike to see fall’s showy colors, make sure you keep your body moving, while taking full advantage of the beautiful outdoors before winter’s arrival.

7. Boost your immune system . As part of your self-care practice this fall, our herbalists recommend boosting our immune systems with immune-supporting foods like reishi mushrooms for gentle daily support or our Echinacea Plus® tea when your immune system needs support for those challenging winter situations like a plane ride home for Thanksgiving.

8. Sleep with the natural cycles . It is no accident that the days are shortening. As plants shed their leaves and animals hunt and gather in preparation for winter, it’s clear that nature is signaling us to nourish ourselves, slow down, and get some quality sleep. By incorporating herbs like passionflower and valerian into your sleep hygiene practices , you can not only improve the quality of your sleep, but also that of your waking hours. Consider trying our Nighty Night® tea or our Nighty Night® Valerian tea to relieve occasional sleeplessness and help you get a good night’s sleep.*

‘Tis the season to reflect and take care of yourself! We hope these tips help you maintain wellness so you can fully enjoy the full beauty of autumn.

Source : https://www.traditionalmedicinals.com/articles/inspiration/8-ways-maintain-wellness-autumn/

An innovative approach

Mon, 15 Oct 2018 15:53:25 GMT

Bridging science and tradition

An innovative approach to yoga, based in 30 years of research and didactic practice Gert van Leeuwen, School of Critical Alignment Amsterdam, The Netherlands

A good life starts in the spine

The primary goal of Critical Alignment Yoga (CAY) is to mobilize and align the spinal column, restoring crucial mobility, balance and spaciousness to the rest of the body while freeing emotions and introducing a lighter, more meditative consciousness into daily life.

Over time, we all become increasingly crooked, as residual tensions slowly push and pull heads, necks and backs out of alignment. We take these tensions with us to work, and they are there when we socialize, sleep, or exercise. Our back and neck accompany us everywhere and their unconscious patterns of holding ensure that we continuously operate in a state of tension, regardless of what we may be doing. Even when we are doing yoga.

Through Critical Alignment Yoga, students discover how stiffness and a lack of stability in the back influence body and behavior, in yoga and daily life. The precision with which CAY isolates and identifies the physical source of problems, in turn brings students face to face with the ambitions and negative emotional patterns underlying their pain and tension.

In his book, Yoga: Critical Alignment (Shambhala Publications, 2013) Gert van Leeuwen explains how the consequences of structural stress form a serious threa to our health.

On a physical level, stress causes a range of problems related to an increasingly rigid spinal column. Not only back problems, but also other seemingly unrelated parts of the body can end up with symptoms whose origin lies in the spine.
On an energetic level, important emotional centers (heart & abdomen) can become so blocked as to restrict our ability to experience relaxation or a sense of inner spaciousness. With the gradual loss of a warm and positive connection to the body, emotional lives become increasingly dominated by anxiety, stress and depression.

Van Leeuwen has developed an innovative model of teaching, a new form of yoga therapy, and a range of technical tools to help restore strength and mobility to the spinal column, with far-reaching consequences.

The CAY didactic model and therapeutic approach are comprehensive and thorough methods for achieving results in the complex mind-body problem of stress and its multiple layers of impact, starting with loss of mobility and alignment in the spine. Van Leeuwen’s method features a structured, sequential approach to releasing stress and tension from the body’s more superficially located movement muscles while building strength and increasing mobility in the deeper postural muscles. Lessons are structured around a theme – for example a particular asana – and then carefully sequenced using the movement ‘chains’ or sequences that Van Leeuwen developed to bring the body steadily deeper into the posture.

This process is further enabled by the innovative range of tools that Van Leeuwen has created that help to penetrate complex body structures where deep residual tensions are situated. These include a rubber ‘strip’, a wooden arch, a headstand frame, a rectangular rubber ‘block’ and a felt mat. Around the world, Van Leeuwen’s tools are received with surprised enthusiasm by students for whom they make an essential and welcome point: it is truly possible to restore movement and space, even to the hard to reach spots!

The result? Profound and sustained release in patterns of tension along with an unparalleled development of core strength.

Finally, the meditative approach of CAY aims to restore a positive connection between mind and body and to bring this into daily life. This is achieved by connecting a meditative consciousness and relaxation to an active asana practice. Van Leeuwen believes that willpower is associated with tense behavior and that movement initiated by willpower actually tenses the very mucsles that we want to learn to relax. By relaxing these muscles and instead activating the deeper postural muscles, students are able to release tension and build strength at the same time, literally learning to relax through movement, and bringing a meditative quality to asana practice.

WHAT IS NEW ABOUT CRITICAL ALIGNMENT YOGA?

1. Based on tradition and science
CAY has been developed from an intensive study of both traditions and the science of movement
In his more than 400-page book, Van Leeuwen provides this background along with a comprehensive, illustrated description of the method

2. New insights into the body
The development of 11 movement ‘chains’ or sequences in the body from which any asana can be constructed
The notion that the upper back should be straight
The re-connection of movement and relaxation through the distinction and differential use of postural and movement muscles

3. New insights into teaching
A new and comprehensive ‘problem-oriented’ didactic model
Effective teaching methods for creating a strong link between active yoga and meditation, and for integrating practice with daily life
The initiation of movement from a state of relaxation instead of using willpower
A systematic and structured approach to the content of each lesson, in which each element forms a coherent part of a larger plan

4. New tools
The use of unique and ingenious tools that enable mobilization of inaccessible parts of the body

5. New therapy
CAY therapy is a logical extension of the yoga method, requiring an additional year of teacher certification. Research on the effectiveness of the therapy is underway

IN THE WORDS OF ONE STUDENT

‘I was introduced to Critical Alignment after years of classes in Hatha, Ashtanga, and several other styles. At first I had to get used to the completely different style of lessons. It was so ‘chilled out’, none of the huffing and puffing I was used to, but I felt great at the end! Three years later, I can say that CAY is the deepest and most effective yoga form I have ever experienced. It is a precise and intensely, painstingly thorough method. Building and reworking physical patterns from the ground up, regular practice has brought about permanent and fundamental changes in my body, replacing chronic pain, stress and tension with spaciousness and core strength. The classes are calm and relaxed, yet I have somehow managed to develop the strongest core I’ve ever had in my life. Sometimes we take an entire class just to build up one asana, but that asana is likeI’ve never felt it before, suddenly it makes complete sense, everything is in place and feels so right, yoga has never gone this deep.’

Amsterdam, Katie-Lee Weille

Source : http://www.criticalalignment.nl/english-gert-van-leeuwen/bridging-science-and-tradition/

Raising Your Vibration

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Tue, 09 Oct 2018 16:54:49 GMT

Our Inner World Creates Our Outer World

You’ve probably heard, that our inner world creates our outer world. In other words, our vibration, or our thoughts, attitudes, and actions, are what creates our reality. So, if you want to change what you experience, then you must change your vibration. There are many ways to do this, but here are a few suggestions:

Become conscious of your thoughts - pay attention to what’s going on in your mind and take steps to turn it around if needed
Visualize and Meditate - these put you in a peaceful state of mind and help attract what you want in life
Write down things you are grateful for - this shifts your focus from what you don’t have to what is already abundant in your life
De-clutter your space - clean up the mess, which can be a source of stress
Do Yoga - that aims to shift your mental vibration

The Law of Vibration is real! Surround yourself with what you want in life, fill your mind with positivity and purpose, send love to all those around you, and live with good intention.

~Namaste

Alkaline Hydration

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 01 Oct 2018 15:50:11 GMT

The Yoga Studio Calgary North Locations, now offers flow™ Alkaline Spring water.

We all know how important hydration is for the whole, well-being of the body.

We are made of approx. 70% water. Most health practitioners will recommend 8-10 glasses a day. Although a portion of your daily water intake may come from the foods that you are eating, especially fresh fruits and vegetables, it is vital that you are properly hydrating yourself by drinking enough water for proper body functioning. Add in any form of exercise or movement, hello Warm Flow classes!, and your requirements go up.

Why Alkaline? The blood in the body must consistently be at a ph level of between 7.35 - 7.45. That is a tight margin. Unfortunately stress, and many of the foods and chemicals we are exposed to on a daily basis create an acid response in the body, requiring it to work that much harder in order to find this balance.

Introducing Alkaline water can be a positive step for your personal self care.

Check out f low™ website for more information about this product, their source, the packaging and how their practices are helping the environment.

How Yoga Nidra Can Help You Get More Sleep

Tue, 25 Sep 2018 13:26:09 GMT

Need a nap? Yoga nidra may be the key to feeling well-rested. Here’s how “yogic sleep” can be even more effective than conventional sleep.

Each time you practice yoga nidra meditation , you’re stilling the waves of the mind through conscious entry into the sleep state. How?

You start with sensing the body and breathing in specific ways in order to trigger the relaxation response. The relaxation response balances the sympathetic and parasympathetic nervous systems, and balances the left and right brain. In the process, your brain shifts from beta, an awakened state with lots of brain activity, to alpha, a more relaxed state. In alpha, the mood-regulating hormone serotonin gets released, and this calms you down.

Read The Full Article >

Peanut Butter Coconut Curry Soup

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 17 Sep 2018 16:01:45 GMT

We are now into mid September Yogi’s, and with that comes chilly weather, and a desire to curl up in front of the fireplace with thick, cozy socks on, and a steaming hot bowl of soup. Below is one of my favorite, nourishing soup recipes. Creamy, and full of warming spices. This will make a big pot, perfect for family dinners, however keeps well in the fridge over a few days or so too.

Peanut Butter Coconut Curry Soup

Vegan Gluten free

Can substitute other nut or seed butters to accommodate allergies

Prep time: 10-15 mins.

Cook time: 30-40 mins.

1 medium yellow or white onion, diced
4-5 cloves garlic, peeled and chopped
2 Tbsp. Coconut oil
1/2 cup Natural, Unsweetened, Peanut Butter
8 Tbs. Curry powder
2 Tbsp. Coriander
1 Tbsp. Cumin
1 Tbsp. Paprika
1/2 tsp. Cinnamon
Salt and Pepper to taste
2 Tbsp. Honey, Agave, or Coconut Aminos ( optional )
1 Tbsp. Apple Cider or Coconut Vinegar
1-2 cans Coconut Milk ( depending on how creamy you want it to be
8-10 cups Veggie Broth ( may need to adjust to fit size of pot ).
1 med. Sweet Potato, cut into bite sized cubes
5 large Mushrooms, sliced
3-4 Carrots
1 med. Zucchini, cut into bite sized pieces
Handful of peas and/or Corn
1 can Chickpeas ( optional )
Cilantro and chopped Peanuts to garnish if desired

This recipe will make a large amount of soup, so I suggest using a stock pot. However you can divide everything in half and use a large soup pot if that’s what you have, or are looking to make a smaller amount.

1 Heat oil in pot over medium heat and add onion, stirring every so often until the onion becomes soft and translucent. Add the garlic and let cook for another couple minutes.
Add the peanut butter and stir to melt and coat the onion and garlic.
Add all other spices and stir to mix for a minute or so.
Add all your veggies and chickpeas, and cover with the coconut milk, broth, vinegar and sweetener of choice.
Turn heat up to high and bring to a boil.
Once boiling, reduce heat to medium again to simmer.
Let simmer for 20-30 minutes, stirring every so often, until veggies have softened to your liking.
May need to adjust salt content. Start with less, and add as needed.
Ladle into bowls and garnish with Cilantro and chopped peanuts.

Rice noodles are a wonderful addition if you wish to omit the potatoes or chickpeas. Or try it all together!

Meditation 101

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 10 Sep 2018 16:32:21 GMT

Life can be stressful, and stress can have serious repercussions on our health. Numerous studies have shown that meditation is an effective stress management tool. When meditation is done on a consistent, daily practice it reprograms the brain to have more capacity to manage stressors. In training the mind to be more open and less reactive we are better able to cope in today’s world.

What is Meditation?

It’s about training in awareness and getting a healthy sense of perspective. You’re not trying to turn off your thoughts or feelings. You’re learning to observe them without judgement.

What is Mindfulness?

Mindfulness is the ability to be present, to rest in the here and now, fully engaged with whatever we’re doing in the moment. Learning to meditate is like learning any other skill. It takes consistent practice to get comfortable. And its usually easier if you have a teacher

We’ve got you covered there!

Falling into Routine

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Tue, 04 Sep 2018 15:16:24 GMT

Self care practices for a time of change

It's September! Although difficult to kiss the sweet summer heat away, the beginning of fall encourages a sort of reset within ourselves. Long, lazy, days of vacation lead way to new routines and structure alongside the colorful leaves and crisp air. Going through any sort of change or transition may be difficult as we tend to resist what is new and uncomfortable. Here are some healthy, helpful suggestions to make this shift a little easier:

Establish beneficial sleeping habits by going to sleep and waking up at the same time every day, even on the weekends or days off. This will allow your body to respect its own natural circadian rhythms, sleep/wake cycle. Encouraging proper hormone release, digestion, metabolism, body temperature regulation, alertness, and other essential functions.
Hydrate your body . You have heard it before, and will hear it again. This is so crucial to optimal health and wellbeing. We are comprised of 70% water, and absolutely depend on it for proper body-functioning. Starting your day with warm water (add some lemon!) will stimulate the digestion process and finishing the day with a glass before bed has been shown to improve circulation, and reduce the risk of heart attack and stroke.
Move . Get on your mat, flow, dance, run, walk, bike, swim, whatever inspires you! The natural endorphins released in your body from exercise are the most powerful antidepressant available. Besides, the energy that follows any movement session will definitely help better ~move~ you through your day.
Eat.Good.Food ... Simple. Make it real, clean, fresh, and inspiring. Choose foods that come from nature and are as close as possible to their natural form. Listen to your body and eat foods that will ultimately nourish you, and eat just enough to feel satisfied. Choose colorful bright fruits and vegetables in all the shades of the rainbow, and get your family involved in their preparation. This will also encourage your children to build strong, healthy relationships with their own eating habits. Experiment with different recipes and spices to keep cooking fun and enjoyable.
Reflect. There are many forms of meditation; sitting or laying in silence, writing, listening to music, reading, a long walk or bath. This part of your day is solely for you and gives you an honest opportunity to cultivate a sense of self, reduce stress and develop concentration.
Breathe . Enjoy a moment ( or even better a few ) from your day, focusing on your breath. Close your eyes, place your hands on your belly and imagine breathing into the space that you are now holding in your hands. Long, slow inhales and exhales are delicious, and the effects can be felt almost immediately. This can be done anywhere and is a nice little reset or check in with yourself.

With a little careful planning, dedication, and respect for yourself and wellbeing, you will be right on your way to a healthy, wholesome, and grounded Fall season.

-Fall in love with taking care of yourself-

THE YOGA STUDIO CALGARY WINS MINDBODY VISIONARY AWARD

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Tue, 21 Aug 2018 14:36:08 GMT

Calgary, Alberta – August, 20, 2018

The Yoga Studio Calgary has been honored in the inaugural MINDBODY Visionary Awards, given for business excellence fitness, beauty and wellness industries.

“ The MINDBODY Visionary Awards are our way of celebrating the businesses owners we serve, for both their success and for how they translate that into helping their communities live healthier, happier lives,” said Rick Stollmeyer, MINDBODY CEO and co-founder. “Connecting the world to wellness starts in our own backyards, and our honorees deserve to be recognized for their commitment and achievements. ”

“ I am honoured to accept this award as a beautiful appreciation of our strong community. The students, teachers and staff have created a family, who’s connections are felt through what we are able to offer. Deep feelings of gratitude go out to each and every one of you, and to the sacred union of our practice ” - Christina Antal

“ This is a wonderful honour and I could not be more proud of this studio and what it represents in the yoga community. I feel incredibly blessed to be a part of it, and be surrounded by the inspirational people that show up every day on their journeys of wellness that make this all possible. Love and Light “ – Jodie Hanson

“ If it wasn’t for the community of incredible people committed to their own path of wellness as well as the collective practice of showing up for life in the best ways, none of this would have grown into what it has. They say it takes a huge heart and a strong spine to lead a business. When you have the honour of working with the most giving and gracious community, the strength builds naturally together. This is a celebration for all those who have ever walked through our doors knowing they deserved to experience what it feels like to be part of something bigger. Om. ” -Christina Skiftun

The MINDBODY Visionary Award is given to businesses who have an average monthly revenue in the top 30% of all MINDBODY customers between January and June 2018.

About The Yoga Studio Calgary

Enriching Lives with the Art, Science, and Philosophy of Yoga. We offer classes suitable for all ranges of experience, from first timer through advanced, in addition to specialty programs and workshops. Our intention is to create a connection with yoga that will go beyond the studio and enrich your daily life.

About MINDBODY

MINDBODY, Inc. (NASDAQ: MB) is the leading technology platform for the fitness, beauty and wellness industries. Local entrepreneurs worldwide use MINDBODY’s integrated software and payments platform to run, market and build their businesses. Consumers use MINDBODY to more easily find, engage and transact with fitness, wellness and beauty providers in their local communities. For more information on how MINDBODY is helping people lead healthier, happier lives by connecting the world to fitness, beauty and wellness, visit mindbodyonline.com

The Meaning of "Namaste"

Mon, 13 Aug 2018 16:41:45 GMT

What does Namaste mean? Yoga Journal expert and teacher Aadil Palkhivala explains the meaning behind the term.

Question: So, what does Namaste mean, anyway?

My yoga teacher concludes every practice by saying "Namaste", and I've always wanted to know what it really means.

Answer: Yoga teacher Aadil Palkhivala Weighs In

The gesture Namaste represents the belief that there is a Divine spark within each of us that is located in the heart chakra. The gesture is an acknowledgment of the soul in one by the soul in another.

Definition of Namaste

Nama means bow, as means I, and te means you. Therefore, namaste literally means "bow me you" or "I bow to you."

How to make the Namaste gesture

To perform Namaste, we place the hands together at the heart chakra, close the eyes, and bow the head. It can also be done by placing the hands together in front of the third eye, bowing the head, and then bringing the hands down to the heart. This is an especially deep form of respect. Although in the West the word "namaste" is usually spoken in conjunction with the gesture, in India, it is understood that the gesture itself signifies Namaste, and therefore, it is unnecessary to say the word while bowing.We bring the hands together at the heart chakra to increase the flow of Divine love. Bowing the head and closing the eyes helps the mind surrender to the Divine in the heart. One can do Namaste to oneself as a meditation technique to go deeper inside the heart chakra; when done with someone else, it is also a beautiful, albeit quick, meditation.

For a teacher and student, Namaste allows two individuals to come together energetically to a place of connection and timelessness, free from the bonds of ego-connection. If it is done with deep feeling in the heart and with the mind surrendered, a deep union of spirits can blossom.

When to incorporate Namaste into your practice

Ideally, Namaste should be done both at the beginning and at the end of class. Usually, it is done at the end of class because the mind is less active and the energy in the room is more peaceful. The teacher initiates Namaste as a symbol of gratitude and respect toward her students and her own teachers and in return invites the students to connect with their lineage, thereby allowing the truth to flow—the truth that we are all one when we live from the heart.

ABOUT OUR EXPERT

Aadil Palkhivala began studying yoga at the age of seven with B.K.S. Iyengar and was introduced to Sri Aurobindo's yoga three years later. He received the Advanced Yoga Teacher's Certificate at the age of 22 and is the founder-director of the Alive and Shine
Center in Bellevue, Washington and The College of Purna Yoga. Aadil is also a Naturopath, a certified Ayurvedic Health Science Practitioner, a clinical hypnotherapist, a certified Shiatsu and Swedish bodywork therapist, a lawyer, and an internationally sponsored public speaker on the mind-body-energy connection.

Written by Rita Geno and published in Yoga Journal April 21, 2017. https://www.yogajournal.com/practice/the-meaning-of-quot-namaste-quot

How To Improve Healthy Living

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Tue, 07 Aug 2018 17:38:21 GMT

Healthy living means making positive choices that enhance your personal physical, mental and spiritual health. Healthy living is a long term commitment, that we must choose everyday, but is within our reach. Here are a few starting points to get you making your physical, emotional
and spiritual health a priority in your busy life.

Check your mood and energy- emotional wellness is key to a healthy lifestyle
Get a good nights rest- well rested people cope better with stress
Meditate, pray or find other solace- 10-20 minutes each day will help you cope with the demands of life better
Yoga- poses help increase strength, flexibility, and balance, critical for both men and women as we age
Upgrade your diet- be mindful of what you put into your body, we can’t change what we’re not aware of or don’t acknowledge
Positive attitude- you must believe in yourself to succeed, and believe that you can handle whatever life brings

Healthy Living and good health is really about all the little things that we do everyday. Be consistent and patient and watch how your life improves for the better.

Breath Therapy?…Doesn’t Therapy Cost Money?

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Tue, 31 Jul 2018 00:00:00 GMT

Stop thinking. Stop talking. Stop worrying…..start consciously breathing, and then see how fast your life changes. Our breath is the single most accessible and powerful source for stress and anxiety reduction, yet is so often gets ignored. Breath (prana) is our link between the body and mind. Through simple breathing techniques we can develop a relationship and find balance between these two systems facilitating health and well-being

4 Benefits of Breath Work:

Improves stamina, concentration and mental disposition
Enhances Immune and Circulatory systems
Lowers blood pressure
Balances the Nervous and Endocrine systems helping with anxiety, stress, insomnia, diabetes, heart disease, respiratory illness and Chronic Fatigue Syndrome

4 Types of Breath Work (give them a try!):

Box Breathing - Close your eyes and picture a square box in front of you, focus on the 4 sides of the box. Inhale to the count of 4 while you trace one side of the box, hold for a count of 4 while you trace the next side. Exhale to the count of 4 while you trace the third side. Hold for a count of 4 while you trace the final side. Repeat as needed. This is a very grounding, anxiety reducing way to breathe, shutting down the surges of cortisol and adrenaline.
Circle (Wave) Breath - Breathe in deeply, filling your lungs and as you reach the very tippy top of your breath, begin to exhale slowly. Once you have reached the very bottom of your breath, begin to inhale slowly. Connecting the inhale and the exhale so there is no pause, no break in the cycle or breath. This is an extremely relaxing and calming way to breathe. Sending you into a zone of ahhhhh.
Elevator Breath - Place your hands on your belly and breathe into your belly to the count of 3, pause. Holding that breath there, now breathe into your chest to the count of 3, pause. Holding your breath there, then breathe into your throat to the count of 3, pause. Exhale in the reversed direction yet in the same manner. Starting at your throat and working down into your belly. This is a very centering breath.
Ujjayi Breath - Take a deep inhale through your nose. Create a slight restriction at the back of your throat as if you were intentionally fogging up a bathroom mirror. Exhale through your mouth as you hold that restriction. This breath work will make noise. This is a very focused and energizing breath.

Your breath is always there for you, night and day. It is free and accessible. It is more powerful than you may think when it comes to reducing stress, worry, anxiety and discomfort.

New To Yoga?

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Tue, 24 Jul 2018 13:09:38 GMT

Yoga is a personal practice, and with dozens of schools of yoga to choose from it can be difficult to identify a practice that suits our individual physical, mental and emotional needs. It can be hard enough to just choose the perfect mat! However, learning yoga simply starts by stepping onto your mat.

Here are a few tips to begin your yoga practice:

#1) Release Expectations

Throw away the idea that you should already be flexible or that perhaps you’re too old for yoga. Yoga is a process not a pose. What matters at the end of the practice is the state of your body, mind and emotions.

#2) Focus on the Yoga

Simply wear comfortable clothing while going to yoga class or when practicing at home- no need to be trendy.

#3) Practice on a empty stomach

it’s best to practice on an empty stomach or at least 2-3 hours after your last meal.

#4) Start with an Intention

Before beginning the physical aspect of practice, creating an intention can help set the tone for your practice and help bring you into the present moment.

#5) Enjoy your Savasana

You earned it! Don’t be in a hurry to get up and start moving about with the tasks lined up for the day. Learn to savour the moment and allow your body to rest.

Yoga like anything else, requires regular practice to experience sustained benefits. Be patient the rewards are coming!

Self Care Matters!

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Tue, 17 Jul 2018 13:31:01 GMT

Self care is any activity or perhaps attitude we deliberately do in order to take care of our mental, emotional and physical health.

Are we doing enough of it?

These behaviours help provide balance in an increasingly over busy and stimulating world. Self care makes up an essential part of a healthy lifestyle that keeps us healthy, happy and more in tune with our minds and bodies.

So what can we do?

Self care is a very individual thing, there is no set prescription for when and how to do it. Here are just a few ideas for the summer to slash stress, boost happiness and improve overall health. Practice something daily-whatever feels best for you!

Meditate
Eat more fruits and veggies
Read a book
Get outside
Yoga
Get more sleep

Don’t ignore your needs, when we take good care of ourselves all aspects of life improve!

What is Traditional Chinese Medicine?

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Tue, 03 Jul 2018 14:43:50 GMT

Health and Healing with a Whole lot of Heart

We may have jumped the gun a bit! Last month we wrote about cupping which is one form of Traditional Chinese Medicine and in our excitement, we forgot to introduce you to what Traditional Chinese Medicine is!! What a big, broad and all-encompassing topic this is. That being said, we would like to break this concept down into a four-part series so that we can fully share with you all the wonderful elements of TCM that we have grown to love and understand.

We were personally drawn to Chinese Medicine because it is a medicine designed to help people stay well. Ancient doctors in China were only paid when their patients were healthy. Our practice and our chosen lifestyle is very much aligned with prevention; we are passionate about treating and educating our clients based on this tenant so that they can live their best life.

"Traditional Chinese Medicine (TCM) is one of the oldest forms of medicine, dating back over 5,000 years. Practitioners of TCM most commonly use acupuncture and herbs to treat patients, but there are several different modalities for treating various syndromes. .

Here’s a brief guide to different types of TCM treatments:

Acupuncture

Acupuncture is a practice of placing of tiny, sterile needles through the skin in order to stimulate acupressure points targeting specific organs and functions of the body, while bringing balance to the flow of qi.

Chinese Herbs

Chinese herbs are medicinal substances prescribed for their healing properties and known for restoring balance in the body. Chinese herbal treatments are mostly plant-based, but occasionally use mineral or animal products. They may come in the form of tea, pills, powders, lotions, pastes, and tinctures. Herb concoctions are typically created and prescribed specifically for the patient’s diagnosis, although pills are available for more generic symptoms.

Nutrition/Dietary Changes

TCM practitioners see diet as the first line of defense against disease. Like herbs, in Chinese medicine, foods are considered to have healing or damaging properties depending on how they affect one’s constitution or ailment. Foods are categorized by either flavor (sweet, sour, pungent, salty, or bitter) or by nature (cool, cold, warm, and hot/spicy). Practitioners believe that how food is cooked and prepared can affect the nature of the food, and how it will assimilate in the body.

Moxibustion

This technique involves burning mugwort, a small spongy herb, to stimulate qi and strengthen blood. The heated herb can be placed on top of the acupuncture needle or indirectly placed near an area that is considered stagnant.

Cupping

One of the oldest forms of TCM, cupping involves placing one or more glass or silicone cups on the surface of the skin. A suction is created either by heating the air inside the glass cup or compressing the air of the silicone cup. The cups can be left in place for several minutes or moved across the skin. Cupping can relax soft tissue, loosen adhesions, enhance circulation to the local area and stimulate meridians.

Tui Na/Chinese Massage/Acupressure

Known by several different names, tui na is therapeutic massage designed for the specific needs of the patient, used by practitioners to bring the body back into balance. Practitioners believe that the effects of Chinese massage can be compared to acupuncture, and sometimes describe it as acupuncture without the needles.

Qigong and Tai chi

These gentle exercises integrate various postures with deep breathing and mental focus. People use these exercises to build strength, promote flexibility, calm the mind, and restore balance in the body."

And we will leave you with a diet therapy-summer eating tip! In TCM, living in harmony with the seasons is essential to good health. In the summer cooling foods should be eaten. Raw fruits and vegetables are cooling in nature so it is the time to eat lots of summer salads. Foods to incorporate into your summer salads: apricot, cantaloupe, watermelon, strawberries, tomatoes, lemon, peach, cucumber, orange, asparagus, sprouts, bamboo, bok choy, broccoli, spinach, snow peas, summer squash, watercress, mint, dill, bean sprouts. For more information or to book an appointment: Lynette at 403-512-9884 or www.ljwellness.com Kathy at 403-710-5027

Yoga for a Better Mood

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 25 Jun 2018 16:43:49 GMT

Want to enhance your mood, lead a better quality of life and relieve any stress or anxiety? It’s becoming more clear that yoga may be the best method. Researchers have found that yoga may be superior to other forms of exercise in its positive effect on mood and anxiety. As anyone with experience practicing yoga can attest, the discipline does a lot to calm stress and anxiety, boost mood levels and can reduce symptoms of mild or seasonal depression.

Mood swings refer to emotions that come and go within the hour. During perimenopause and menopause, women often experience mood swings due to hormonal imbalances. Although these emotions go away after awhile, it is quite disrupting to our lives. Diff erent sequences of yoga postures can alleviate mood swings and get us feeling more grounded, as it regulates the endocrine system, which in turn, balances out our hormones.

The list of good mood yoga poses includes a variety of inversions, backbends, and resting poses to help expand your ribcage, increase circulation to the brain and some cases provide a literal change of perspective- all of which can help you become more flexible, less tense, and even happier. Pick 3 or more when you feel a little down, and you’ll be feeling better in no time. Tend to yourself. Nurture. Relax. Soften. Realign.

“Proin metusurna porta non, tincidunt ornare. Class aptent taciti sociosqu ad per inceptos hamenaeos.”

-Leo Praesen

Why it’s Beneficial to Introduce Yoga to our Kids

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 04 Jun 2018 18:11:45 GMT

Adults who do yoga know the mental changes it can bring about, and of course science is showing the benefits of a regular yoga practice more and more every day. Yoga for children is an obvious extension, we want our children to grow up more balanced and more calm than we did,
so it’s not uncommon for yogis of any level to teach yoga to their kids at home. More schools are developing programs that implement yoga and meditation into their daily schedules to good effect as well. The research is showing that yoga in the classroom or at home has some
measurable benefits for kids’ behavior and well-being, especially for those who may not be getting enough emotional or psychological support at home.

Children deal with many distractions, temptations, overstimulation and peer pressure. Yoga helps kids to; develop body awareness, build concentration, manage stress with breathing techniques, increase confidence and positive self image and to learn to use their bodies in a healthy non competitive way. Yoga is a low cost, helpful tool that can have a positive impact on children.

What can make yoga particularly fun and interesting for children is when yogis developed the asanas thousands of years ago, they still lived close to the natural world and used plants and animals for inspiration. The grounded stature of tree pose, lion’s pose, the grace of a swan, or
turtle’s pose imitate the movements of nature, they have a chance to get inside another being and use their imagination to take on its qualities. When they assume the pose of the lion for example, they experience the power and behavior of the lion. Yoga presented in a child’s language can make it fun and engaging while countering stress experienced by little ones in todays world. These physical movements introduce kids to yoga’s true meaning: union, joining the individual self with the Divine or Universal Spirit.

Health and Healing With A Whole Lot of Heart

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Tue, 22 May 2018 16:02:19 GMT

Now that you’ve met “the gals behind the door” we’d like to share with you, through this next series of articles, the many modalities & benefits of Traditional Chinese Medicine. This month we are introducing you to Cupping Therapy!

Over the last few years, you’ve seen various athletes, celebrities and probably a person in the grocery line with those curious circular markings on their skin…."what is that” you might be asking yourself. That’s cupping! Despite what is seems, cupping is not new and trendy, it is actually one of the oldest natural medicine treatments throughout history. A fun fact we like to share is that if you were a farmer having cupping done 2000 years ago in China, a healer would be performing cupping by sucking on a hollowed-out goat’s horn to create suction on your back! Fortunately, we have evolved with the tools of our trade and now a days we have bamboo, plastic and glass cups as well as the most recent (and our favorite) new development, silicone cups.

The most common Cupping Techniques

* Stationary Cupping : where single or multiple cups are placed on painful muscle areas or acupuncture points and retained for approximately 5 - 15 minutes. This can help with respiratory issues, cold and fever.

* Moving Cupping : The cups are gently moved along an area of the body while the suction is in effect. This produces that massage type feeling and is used for muscular pain, fascial release, lymphatic drainage and stress reduction.

A few of the main benefits of cupping

* Increased blood circulation, nutrition & oxygen to soft tissue: which can aid in decreasing acute and chronic pain as well as help speed the recovery process of an injury.

* Remove lactic acid: to help alleviate stiff muscles

* Boost your immune system: by aiding in your body’s natural detoxification process and assisting with lymphatic drainage.

* Reduces and helps release stress: some acupuncture points on the back are excellent at allowing your body to return to a parasympathetic state (the rest and relax response).

Some common indications for cupping

Cupping can help many conditions, here are just a few examples. Muscle tension & stiffness, arthritis, sports injuries, fibromyalgia, common cold, asthma, headaches, insomnia and stress.

If you couldn’t tell already, we LOVE cupping! If you are interested in more information or think you could benefit from cupping therapy, please contact us. And YES, you can absolutely book just a cupping appointment, it feels great and is a very effective treatment option.

Kathy Traptow

(403) 710-5027

Lynette James

(403) 512-9884

www.ljwellness.com

This month we’d like to leave you with the wise words of an ancient Chinese philosopher, Lao Tsu.

“We are born soft and supple…

Plants are tender and pliable…

Whoever is soft and unyielding is a disciple of life…

The soft and supple will prevail…”

The 2 Very Powerful Antidotes for Anxiety and Depression Yoga Offers Us!

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 07 May 2018 00:00:00 GMT

Yoga is a powerful antidote for the symptoms associated with anxiety and depression. With a regular practice of asana (poses) and pranayama (breathing) many of these symptoms can be alleviated and our lives can be brought back to a restorative place. Anxiety and Depression often leaves us unsettled, full of worry, fear and apprehension. The effects of these emotions have an impact on every part of our day.

So how does yoga help? In a nutshell, it heals our nervous system. The nervous system for those suffering from the effects of anxiety and depression is maxed out, fried up and struggling to find balance. These 2 forms of yoga have been proven time and again to have immense restorative benefits.

1) Pranayama (Breathing)……

The most powerful antidote possible to anxiety and depression is one we all carry with us each second of every day; our own breath. The breath is a magic elixir for stimulating the parasympathetic nervous system which is the answer to restorative pacifying calm. Here is a quick science explanation of how the breath offers us those feelings. As those unsettling symptoms begin to arise in us our breathing becomes short and rapid. This leads to oxygen building up in our bloodstream while lowered amounts of carbon dioxide are present. This very much upsets the ph levels in our blood resulting in respiratory alkalosis. Respiratory alkalosis creates irritability, muscle twitching, nausea, confusion and lightheadedness……how can anyone focus on the rest of life happening around them when their bodies are in turmoil? Simply put, they can’t and this then leads to chronic issues and depression. Pranayama or yogic breathing is a tradition that dates back 5000 years and has proven to be immensely effective at regulating and healing the nervous system…..By slowing and regularizing our breathing we instantly engage the parasympathetic nervous system (PNS). This leads to raised carbon dioxide levels and brings the ph level in the blood to a healthier state. The vagus nerve is stimulated and begins to secrete acetylcholine which then reduces the heart rate and restores all efficient organ function throughout our entire body. Boom! there it is, peace…..

2) Restorative Yoga (ahhhhh)……

First of all, what is restorative yoga not? Boring, and slow…..restorative yoga is anything but boring and slow let’s just clear that up straight away. Even the most active flow minded yogi can benefit from the deep therapeutic effects of restorative yoga and see the benefits to their regular practice. Restorative yoga increase flexibility and releases tense muscles by purging out built up negative energy in the muscles. We can all benefit from a restless mind, especially those suffering from anxiety and depression. Restorative yoga is a form of therapy and meditation that you will eventually carry off your mat and into your life. You’ll have the tools with you that can quiet that monkey mind and spark calm. Restorative yoga heals the body by activating the PNS. Body healing comes from a ideal regulated heart rate, intestinal activity and organ function. Overtime the negative effects from anxiety and depression lessen. Restorative 2 October 23, 2017 yoga induces emotional healing by digging up buried negative emotions from our tissues and soul, they come to the surface to be released. We can all notice and benefit from a boost to our immunity which will come from body healing. There are amazing benefits that can be reaped from restorative yoga and they all are within our own power and control. This investment we can all make to ourselves has countless positive effects in battling symptoms of anxiety and depression and simply leading to a grander life. Treat yourself and experience this magic elixir bring you back home to yourself

Happiness & Healing with a whole lot of ️<3

Mon, 30 Apr 2018 16:45:24 GMT

What’s behind the door” ….”I thought you were a closet” !

This is something we often hear at our clinic, and with this introduction we are hoping you get to know us better.

”We” are Kathy and Lynette and together we run The Acupuncture Clinic - a genuine, welcoming and warm space for health maintenance and healing practices. Acupuncture is the main modality we use along with with other options such as cupping therapy, vibrational sound healing, auriculotherapy and lifestyle coaching ….and all of this happens behind the mysterious “Door” at the Crowchild Square studio!

We are very excited to partner with The Yoga Studio to bring you this monthly column, where we will be highlighting wellness topics from a holistic Traditional Chinese Medicine perspective. This month, since we are getting to know one another, we thought we would share some information about ourselves….

Kathy Traptow

Kathy is a registered acupuncturist with a background in Physical and Health Education. Her goal is to help people engage in their own wellness and feel free to be themselves. Kathy believes that play is critical to living a vibrant, balanced and healthy life and she walks the talk by hiking, biking, and jumping on the trampoline her family gave her for her 40th birthday.

Lynette James

Lynette is a registered acupuncturist and Co-Active coach. She is passionate about wellness and empowering people to connect with their own vitality & creativity. Lynette believes that nature is one of our wisest teachers and can often be found wandering amongst the trees.

Both of us get pretty excited about wellness and helping people live their best life! We would love feedback and suggestions from you on topics you would be interested in learning about, or questions you might have that you would like to see addressed in our articles. We hope you watch for next month’s article from the gals behind "The Door"

And before we sign off, here is a quick spring wellness tip:

While winter is a good time for deep rest, spring is a good time to increase your activity level. Get outside as fresh air & increased breathing help our Qi ( internal energy) flow. Find some time for a walk, hiking, gardening or cycling...whatever suits you!! Keep in mind that spring is still new and delicate and your tendons and ligaments may be more susceptible to injury at this time of year so build up slowly and be gentle with yourself.

EXTRA GENTLE YOGA FOR FIBROMYALGIA

Mon, 23 Apr 2018 16:51:26 GMT

ABOUT FIBROMYALGIA

Fibromyalgia Syndrome (FMS) comes from the Latin root words: “fibro,” meaning connective tissue fibers, “my,” muscle, “al,” pain, and “gia,” condition of. Merriam-Webster’s Collegiate Dictionary defines “syndrome” as “a group of signs and symptoms that occur together and characterize a particular abnormality.” Dr. William Balfour of the University of Edinburgh first described FMS in 1816. For many years the medical profession had various labels for FMS, including chronic rheumatism, myalgia, pressure point syndrome, and fibrositis. Often viewed as a psychological condition, in 1987, FMS was finally recognized by the American Medical Association as a true illness and a major cause of disability.

Symptoms and Diagnosis

Due to its varied symptoms, diagnosis of FMS can be challenging. Symptoms can include: difficulty sleeping, loss of hearing, blurred vision, falls, itching, pelvic pain, soft tissue aches and pains, and irritable bowel syndrome. Many people with FMS ill complain of fatigue and nonrestorative sleep and say, “I hurt all over.” An official diagnosis for FMS was the result of the Copenhagen Declaration establishing fibromyalgia as an officially recognized syndrome on January 1, 1993, for the World Health Organization. (See, www.cmq.org/fibroang.pdf. ) The Declaration defines FMS as a painful, non-articular condition predominantly involving muscles and as the most common cause of chronic, widespread musculoskeletal pain. The Declaration also states that FMS is “part of a wider syndrome encompassing headaches, irritable bladder, dysmenorrhea, cold sensitivity, Raynaud’s phenomenon, restless legs, atypical patterns of numbness and tingling, exercise intolerance and complaints of weakness.” People with FMS often suffer from depression and anxiety. Not surprising with all the possible physical symptoms.

In 1990, the American College of Rheumatology defined the points of FMS and the World Health Organization considered the definition as suitable for research purposes. The following symptoms were then added to the official diagnosis criteria: “ . . . the presence of unexplained widespread pain or aching, persistent fatigue, generalized morning stiffness, non-refreshing sleep, and multiple tender points. Most patients with these symptoms have at least 11 tender points. But a variable proportion of otherwise typical patients may have less than 11 tender points at the time of the examination.” The Copenhagen Declaration definition states that you must have at least 11 of 18 specified tender points to be diagnosed with FMS. The pressure used to test for pain should be enough to whiten the thumbnail when pressing on the points.

RESEARCH AND STUDIES SUPPORT COMPLEMENTARY TREATMENTS

According to scientists at the University of Missouri-Columbia, “Patients with fibromyalgia syndrome (FMS) who exercise and practice relaxation and other non-drug techniques report fewer symptoms such as pain, fatigue, and morning stiffness than do patients who receive medication alone. * * * Optimal treatment of FMS should include non-pharmacological interventions, specifically exercise and cognitive behavioral therapy, in addition to appropriate medication management as needed for sleep and pain symptoms,” says Lynn A. Rossy, M.A., head of a study that made these conclusions. (See, www.news.wisc.edu/packages/emotion. )

Another study found meditation helps to quiet the mind and better deal with pain of symptoms and is an effective way to distract oneself from symptoms. (See, www.healthcentral.com/news. )

A study of 18 men and women who had persistent pain for more than three months indicates Yoga may help those with chronic pain. Participants attended 90-minute Yoga sessions three times weekly for 30 days. All 18 patients either experienced some kind of improvement or remained the same. No symptoms increased. (See, www.healthcentral.com/news. )

The theory of visualization bringing a positive outcome was supported by a study demonstrating that people can increase muscle power simply by imagining themselves doing the exercises. Guang Yue led this study at the Cleveland Clinic Foundation’s Lerner Research Institute. (See, http://straitstimes.asia1.com.sg/health/story/0,3324,91956,00.html )

FROM PAIN TO YOGA

Debra Risberg, a Kripalu certified teacher in Illinois, developed FMS 31 years ago at age 16. Debra says, “It was devastating physically and emotionally and the doctors we turned to for help only made things worse by putting me in a painful brace and plying me with tranquilizers to keep me from complaining.” Debra was not given an official diagnosis of FMS until 1987.

A search for freedom from pain led Debra to Yoga. After her Kripalu teacher left town in 1995, she became a certified Yoga teacher. Since then Debra has opened her own studio and teaches students with FMS and chronic pain as well as the general public. When asked how having this condition affects her ability to teach Yoga, she responded, “It helps me to be more sensitive to moving slowly into postures and surrendering to find the deepest release for myself and my students. It keeps me humble. It reminds me of what is truly important because I can't afford to waste precious energy.”

Debra’s class for people with FMS includes gentle and restorative yoga, meditation, deep relaxation and group support. She said, “The group support model I have used involves breaking up into couples or triples and doing co-active listening. Students seem to love that part of the class.”

Debra continued, “You can't apply the same methods to everyone. Some people are so ill and disabled that they can hardly move or stand to be touched. Others can be quite athletic and love deep tissue massage. It depends on the personality, the genetic makeup and how the illness manifests in each individual. Pranayama is also important but something like kapalabhati can be too strong.” Allowing students to relax and breath into sensations can bring an understanding of pain. Meditation teaches one to stop reacting to intense sensations and to begin a more supportive relationship with the body.

For asana practice Debra includes isometrics to release muscles in specific areas. She offers breathing techniques such as the three-part breath, ujayii, and alternate nostril.

Debra hesitates to make diet recommendations because each person is unique in their needs. She did say, “I had no pain when I was in India living on a fresh vegetarian diet. I think the medicinal properties of the spices and herbs in Indian vegetarian cooking are good for me. Also, the food there had no additives or chemicals on it.” Although there is no scientific proof to support the theory, Debra suspects, “[FMS] may be caused by environmental toxins combined with stressful living conditions.” Debra also takes a daily Ayurvedic remedy called Tryphala to help the digestive tract.

THE AUTHOR’S EXPERIENCE
Most of my life I have dealt with pain in some area of my body. Symptoms included soft tissue injuries, structural imbalances, insomnia, chronic illness, general fatigue and depression.

In 1996 some of my symptoms were given the label of FMS. The diagnosis itself was not especially comforting, as there is no known cure for FMS; however, knowing that there were others who had this condition, and that the medical community recognized it, was promising. I wasn’t crazy!

An introduction to Yoga twelve years ago taught me that breathing into sensations can create detachment from (and an acceptance of) symptoms. Gained awareness of daily movements and use of ergonomics in the workplace helped the pain subside. A new attitude toward life led to the desire of sharing this ancient tradition with others. It wasn’t just the physical movement of the asanas -- meditation, visualization, pranayama, and deep relaxation brought a greater sense of knowing my true self. Yoga has been one of the most effective tools for healing. However, it is not a panacea and should be used as an adjunct with other treatment approaches. I became a certified teacher through Integrative Yoga Therapy in 1998.

Regular study with teachers who focus on therapeutic applications of Yoga and healing of the whole continue to guide me. After initial training with teachers of Iyengar and other styles of Yoga, I discovered the tradition of T.K.V. Desikachar (sometimes referred to as Viniyoga in the United States). Appropriate sequencing and adaptations of poses to meet individual needs, conscious linking of breath and movement, together with specific pranayama practices, sound, and deep relaxation, has brought profound levels of healing to me, and my students as well.

Two qualities must be present in asana practice: stability and alertness (sthira) and comfort (sukha). (See, Yoga Sutra II.46.) Students should not push muscles to point of exertion. When one is unable to perform asana repetitions, suggest mentally visualizing the performance of the movement. Holding poses for too long can cause symptom flare-ups as contracting a muscle for any period of time can activate trigger points. Movement should not be excessive although immobility is another fairly common cause of trigger point flare-ups. Pauses between repetitions allow muscles to relax. Asana practice should always end with a rest in savasana or another restorative posture.

Everyday posture and body mechanics are especially important. How one stands, lifts, sits, walks, and moves can play a big role in sustaining daily energy. If the body is out of balance, strain can result. Avoid sitting in one position for lengthy periods of time as muscle contraction can occur. The body needs to move. Check your body’s alignment often throughout the day

Yoga Nidra practice, also known as body scan, can be effective for healing. Resting deeply without falling asleep restores the mind and body. (See, www.nondual.com. ) Integrating regular periods of rest into each day, even when you feel well, may prevent flare-ups.

Suggested pranayama techniques include: langhana (lengthening the exhalation) for cleansing the body, sitali (the cooling breath) to promote healing of autoimmune deficiencies such as FMS, and nadi sodhana pranayama, (alternate nasal breathing) to bring balance to bodily systems. Each individual is different and has unique needs; therefore, choosing pranayama techniques to meet those needs is important.

Meditation has been proven to help with chronic pain and depression. By stopping thoughts momentarily, the mind and body experience a rejuvenating break. Sleep patterns and drug dependency may improve as well.

For teachers who struggle with FMS, reducing or eliminating demonstration of poses may help conserve energy needed for healing. This is a beautiful way to practice ahimsa toward self. Refraining from demonstrating can also encourage students to move inward and experience the poses more fully in their own bodies.

Working with a teacher who has therapeutic training and experience is essential. Begin with an extra gentle practice. Remember the line often quoted by seasoned teachers, “If you can breathe, you can do Yoga.” With conscious breathing and simple movements a calming peace can replace fatigue and frustration. Take it easy and listen to your inner wisdom.

Bio
Jeanne Dillion has been the owner of Yoga for Wellness and Back to Basics (an office ergonomics and workplace wellness consulting business) since 1998. She is certified through Integrative Yoga Therapy and a Registered Yoga Teacher. Jeanne has been practicing Yoga since 1990, and has attended trainings with T.K.V. Desikachar and Jon Kabat-Zinn. Jeanne recently released a CD and audiocassette, Extra Gentle Yoga, appropriate for students with FMS and other debilitating conditions. To purchase, go to www.yogaforwellnesspro.com or e-mail her at jeannedillion@cableone.net. A fibromyalgia workshop for Yoga teachers with Debra Risberg will be offered at the Kripalu Yoga Teachers Association Conference October 24 – 27, 2002. Call Kripalu for details.

REFERENCES AND SUGGESTED READING
Bouanchaud, B: The Essence of Yoga, Reflections on the Yoga Sutras of Patanjali, Portland, OR: Rudra Press, 1997. Davis, M, Eshelman, ER, McKay, M: The Relaxation & Stress Reduction Workbook, Oakland, CA: New Harbinger Publications: 1995. Desikachar, TKV: The Heart of Yoga, Rochester, VT: Inner Traditions, 1995. Desikachar, TKV: The Viniyoga of Yoga, Chennai, India: Quadra Press Limited, 2001. Feuerstein, G: The Yoga Perspective on Pain, Mental Health, and Euthanasia, Pain and Pain Management, www.iayt.org/news.php , pp. 3-5. Kabat-Zinn, J: Full Catastrophe Living New York, Delta; 1990. Kraftsow, G: Yoga for Wellness, Arkana: Penguin Group, 1999. Lasater, J: Relax and Renew: Restful Yoga for Stressful Times, Berkeley, CA: Rodmell Press: 1995. Miller, R: The Journal of the International Association of Yoga Therapists, The Psychophysiology of Respiration. 1991. Miller, R: Experiencing Nonduality with Richard C. Miller, Ph.D., www.nondual.com LePage, J: Integrative Yoga Therapy Training Manual. Aptos CA, Printsmith, 1994. Starlanyl, Devin, Copeland, ME, Fibromyalgia & Chronic Myofascial Pain Syndrome A Survival Manual, Oakland, CA: New Harbinger Publications, Inc.: 1996. Salt, WB, Season, EH: Fibromyalgia and the Mind Body Spirit Connection 7 Steps for Living a Healthy Life with Widespread Muscular Pain and Fatigue, Columbus, OH: Parkview Publishing: 2000.

RESEARCH STUDIES
www.news.wisc.edu/packages/emotion Measuring the power of positive outlooks. Looks at people with fibromyalgia. www.cfah.org/hbns/newsrelease/nondrug8-31-99.cfm Non-Drug Techniques Help Reduce Symptoms of Fibromyalgia. www.healthcentral.com/news Fibromyalgia improves over time; exercise helps 9/18/2001. Yoga may help those with chronic pain 8/22/01. http://straitstimes.asia1.com.sg/health/story/0,3324,91956,00.html People can increase muscle power simply by visualizing themselves doing exercise. www.cmq.org/Fibroang.pdf College des medecins du Quebec guidelines for fibromyalgia.

3 Reasons Why You Feel Low on Energy

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 16 Apr 2018 00:00:00 GMT

We have busier lives now than ever before. We live in a world that keeps us constantly connected in various ways and it is a real struggle finding any amount of time to re-charge, re gather ourselves so we are able to wake up tomorrow and start again. Many things throughout our day drain our energy levels, and offer very little if not nothing to re-charge them. There are areas in our lives we can look at though and see where the energy is leaking out from. We can then learn and practice how to build it up again.

1. You are multi-tasking.

You think you can save time by doing more than one thing at a time. You may even think you are really good at multi-tasking. Reality check; no one is good at multi-tasking, even the ones who claim to be. It actually isn’t possible to multi-task and accomplish things properly. You aren’t focused in on one thing and therefore you are focused in on all things, stimulus overload!! You get anxious feelings and your mind becomes cluttered with stimuli from a number of sources. You begin to react to the task at hand instead of respond and your reactions cause up to 25 minutes of you being essentially offline, which is driven by the cortisol raging through your body, inhibiting any rational or logic response or action to those tasks at hand. You then have hours worth of perhaps “repairs” or “re-doing” ahead of you. If you simply focus on one thing at one time you work through each task from start to finish within the time it takes, thus giving you a sense of accomplishment….a feel good experience….then move on to the next task being all charged up and full of the hormones that make us feels really great about ourselves because we have accomplished something. Celebrate those accomplishments, each and everyone of them, even the small ones.

2. You are forgetting to listen to signals your body is giving you.

In other words, be mindful. Your body knows. Your intuition knows. The struggle is lowering the volume of your mind enough to hear the real story. Studies have shown that a regular practice of mindfulness thickens the cortical layers in regions of your brain that control attention (Lazar et al. 2005) this also helps reduce negative emotions, energy draining feelings. Try being mindful about what you are doing, saying, eating, reacting to. The thing to remember in the beginning when you are becoming aware of these actions, is start out slow. Have mini episodes of mindfulness and then work your way to lengthening them.

3. You are not “playing” enough.

Remember what it felt like as a kid living out those long summer days. You hit your pillow at night feeling so great about the day you had. You were probably out with friends, exploring, adventuring, not thinking about anything you “had” to do. Of course we don’t have the time we had as a kid now, but there is no reason why you can’t capture moments of those feelings throughout your week or hopefully day. Push the pause button on the “have to do’s” and draw out your sense of playfulness. Try playing with your kids, colouring or creating, turn up the music and dance a little, be curious about learning something new, the sky’s the limit with what you can be playful with.

MINDFULNESS MANTRAS

Mon, 09 Apr 2018 16:59:31 GMT

Created by Tracey Delfs - Inspired by teachings of Thich Nhat Hanh

Breathing in I’m ‘aware’ that I am breathing in,
Breathing out, I’m ‘aware’ that I am breathing out.
Breathing in,
Breathing out,
In,
Out.
Breathing in deep,
Breathing out slow,
Breathing in calm,
Breathing out ease.
Calm,
Ease.
Breathing in I calm my mind,
Breathing out I relax my body.
Calm,
Relaxed.
Breathing in peace,
Breathing out gratitude.
Peace,
Gratitude.
MINDFUL WALKING OR SITTING MEDITATION:
I have arrived, I am home.
In the here and in the now.
I have arrived,
I am home.
MINDFUL WALKING OR ANYTIME OUTDOORS:
Breathing in I am aware of ___________ (e.g. the beautiful blue sky)
Breathing out I am *grateful for ______________ (e.g. the beautiful blue sky)
* NOTE: grateful for can be replaced with “smile at”.
MINDFUL EATING : When sitting down to eat – take three breaths saying to yourself...
Breathing in calm,
Breathing out gratitude (for the food I am about to eat).
Calm,
Gratitude.
Created by Tracey Delfs - Inspired by

Top Qualities You Can Expect In Your Yoga Teacher

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 26 Mar 2018 17:45:40 GMT

Do you remember back when you were in school. Did you have an extra special teacher one year? One that really made an impact on you? It made a difference to you, I am sure. The world of yoga and meditation is no different. There are many many teachers all around the world who are offering their own unique gifts. Trainings are varied and come from the multiple lineages. If you had a great teacher in grade two, she or he probably gave you gifts of learning and growing that took you further and made you feel just so great. The same can be said for your yoga teacher. So what are the qualities you should be looking for?

1) First, you are in the driver's seat! Your yoga teacher is simply a guide. They are giving well educated and experienced suggestions as to how you should move your body, how you should breathe, or how you should rest your body. It is all up to you to decide what you are comfortable with doing. Never allow your yoga teacher to insist you do anything. Yoga can change many things about ourselves for the better, how we move, how we live, how we breathe, how with interact with other people.....it is so important you follow your own lead.

2) Your yoga teacher should be challenging you. This is how you will grow. A good yoga teacher will tune into what your goals are, what your resistances are, and what your health history is. She or he should then be showing you the next level that is waiting for you. Do not withdraw from this kind of guidance. Your yoga teacher is inspired by your practice and wants to support your growth. Remember, you will only grow by continuing to move forward. Don't head for the door or resist the challenge. Your yoga teachers should see your capability and direct you there.

3) Your yoga teacher should have a yoga teacher. If she or he does not, how will she or he grow, learn, advance? How will your yoga teacher have new and inspiring teachings to bring back to you? Plus, who is keeping them in check? Challenging them?

4) A good yoga teacher doesn't know it all. A good yoga teacher will tell you when your request or needs exceeds their skill or experience level. Be open to their suggestions of other classes to try, other teachers to learn from.

5) Finally, a good yoga teacher will always leave their own emotional journey and yoga practice outside of their teaching. Your class is not your yoga teacher's class. She or he is there to teach, guide, watch the bodies in the room, offer adjustments or suggestions, tune into the energy of the room. The class they are teaching is no place for them to have a personal practice.

Appreciate What Is...Be Eager for What's to Come

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 19 Mar 2018 18:44:40 GMT

It is possible to know and feel that you already have all the you need, and have excitement that what you desire is coming. The fastest way to achieving your goals and manifesting your desires, is to feel as though you are already there. How can you cultivate this sense in your daily life? Follow these 5 steps. Try one step per day;

1) Look around and see all of the things in your life and your space that are pleasing, that make you happy. Simply notice them. Savour the good feelings they give you. When you are aware of the pleasing things, abundance is present in your psyche re-wiring your brain.

2) Think of one thing you currently have that, if it wasn't there, your life would be pretty difficult. I always consider my car my unsung hero during our harsh winter months. My day would be so challenging without my car. On days when I see fancy, peppy cars pass me, and I think ohhhh, that would be a nice car to have....I come back to how much gratitude I have for the car I already have. Those longing feelings float away faster than a blink. A sense a contentment settles in, and life feels pretty darn good.

3) At the end of the day, make a list of at least 3 things that made your day better. This can be a simple mental list. You may also choose to write it down. Go to sleep with these thoughts. When you feel good about something, whatever it is, abundance is flowing. Settling into sleep with feelings of abundance establishes appreciation for what is.

4) What makes you excited? Is there eagerness for anything to come? Get excited, feel giddy....even in a silly way. Think about how it will feel when it is here, it is happening. Hold onto these feelings & thoughts for at least 30 seconds. By doing so you are actually creating new neural pathways that are wiring your subconscious for happiness.

5) Embrace and allow daydreaming to happen often and happen freely. Isn't it so much better to be thinking of wild adventures, magical events, happy times, as opposed to ruminating negative thoughts and judgements? Give it a try today....each time those yucky, energy sucking, circling thoughts come in, replace them with daydreaming.....then see how your feel.

FEELING LIKE YOU ARE TRYING TO STAY ABOVE WATER?

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 26 Feb 2018 19:41:05 GMT

The struggle is as real as you choose to make it. A struggle is tough, draining, uncomfortable. Struggle does not generally lead to the result you desire. When you have the courage to exist and live within your unique state of alignment, the easeful, abundant, effortless flow of life is present.

There is a practice that exists off your yoga mat. It is a practice of life, a practice to know happiness, contentment, joy, and peace. A practice to experience fulfillment and adventure, to reach freedom and hear wisdom. This practice happens through direction from Patanjali's Yoga Sutras and specifically, the Yamas and Niyamas. Personal restraints and personal practices.

Exploring these one by one, we grow to recognize the patterns that show up in our lives. We start to see the roadblocks and self sabotaging we set up.

We strive to establish a life where we are "in the flow". In this place, life feels easeful and joyous. The Yamas and Niyamas are your life road map to this place. Although we do not arrive there by striving, we arrive there by witnessing our lives unfolding and noticing how we are being guided.

Ahimsa (non-harming), when practiced; offers us the balance in life needed to release the struggle to keep your head above water. A practice of Ahimsa creates the life grounding for the chaos to lift.

How do you find a practice of Ahimsa? First you must acknowledge that you deserve this grounding and state of balance. It takes courage to come to this place. The courage comes from releasing the things, thoughts, people in your life you may need to. This is an act of self-love, enhancing your practice of Ahimsa, non-harming. How do you know what the rights things, thoughts, people to let go of are? Begin to notice, observe, pay attention to your inner guidance, patterns that present themselves. What is there that is making you feel powerless, helpless? Does it need to be there. Never forget that you can question anything that comes up. When you have recognized any patterns, heard your inner voice, ask yourself; Can I let this go? Then simply breathe it out. By clearing out the clutter, you make room and space for clear energy to present itself. You make room and space to fill with feelings and noticing your accomplishments, love, joyful moments, gratitude.

When we are in balance and living within our unique alignment, we immediately live in Ahimsa (non-harming)

What Are You Holding Onto Too Tightly?

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Tue, 13 Feb 2018 14:55:48 GMT

and how to let it go

There is a practice that exists off your yoga mat. It is a practice of life, a practice to know happiness, contentment, joy, and peace. A practice
to experience fulfillment and adventure, to reach freedom and hear wisdom. This practice happens through direction from Patanjali's Yoga
Sutras and specifically, the Yamas and Niyamas. Personal restraints and personal practices.

Exploring these one by one, we grow to recognize the patterns that show up in our lives. We start to see the roadblocks and self sabotaging we set up.

We strive to establish a life where we are "in the flow". In this place, life feels easeful and joyous. The Yamas and Niyamas are your life road map to this place. Although we do not arrive there by striving, we arrive there by witnessing our lives unfolding and noticing how we are being guided.

Aparigraha (non-possessiveness) is one of the Yamas we invite into our lives to find freedom from the things and thoughts that hold us back, tie us down, weigh us down, wear us out, leave us longing and pleading. As Deborah Adele describes it; Aparigraha teaches us how to "pack lightly for our journey".

Ask yourself, do you feel worn out? Do you feel you own your things and your thoughts, or do your things and your thoughts own you?
Maybe now is the time to start unpacking that overstuffed and cluttered suitcase.

What are you holding onto too tightly?

How easy is it to become attached to things or ideas, opinions or judgments?

Our life suitcases are full of expectations, judgements, desires attachments, criticism and opinions. These are all heavy and often negative.

Our suitcases are also full of clinging onto good memories and craving to experience these times again and again.

Spend some time over the next few days evaluating what can be unloaded from your suitcase. Material things that take up space in your home and environment that serve no purpose in your life, can they go?

Thoughts, ideas, opinions, emotions that take up space in your mind and your soul, can they go? Release the maintenance routine that is
attached to caring for the needs of these things and thoughts so you can feel what freedom feels like, even if it is only from a brief moment, be in that moment fully.

10 Benefits of Yoga Inversions

Mon, 29 Jan 2018 16:55:08 GMT

A yoga teacher’s suggestion to invert has the power to elicit a range of emotions from students: bewilderment, fear, anxiety, aversion, rejection, excitement, butterflies — you fill in the blank.

Purposely turning ourselves upside-down is contrary to our physical nature, and yet the benefits of upending ourselves are many. Just as yoga gently encourages us to move away from any unconscious habitual patterns, the invitation to invert is simply another way to shake things up, step out of a rut.

An inversion is most generally categorized as any asana in which the head is below the heart. And while Headstand, Handstand, Forearm Stand and Shoulder Stand immediately come to mind, there are gentler variations that may be more accessible for students early on in their inversion relationship: Downward Dog, Standing Forward Folds, Legs Up the Wall and Happy Baby are lovely ways in which to get things moving in new directions without jumping into the deep end.

Like all things in life, the suggestion to get upside-down should not be universally prescribed. There are certain contraindications that should be observed so as not to cause or exacerbate previous injuries or illnesses: unmedicated high blood pressure, some heart conditions, neck injuries, recent stroke, detached retina, glaucoma and epilepsy are common issues that should be addressed before inverting. Talk with your doctor and teacher if you are unsure about your status.

Additionally, the debate continues as to whether women on their “ladies’ holiday” should indeed take a vacation from inversions. I would suggest doing a little research for yourself, both in an academic as well as an experiential sense. Listen to your body and what feels appropriate as you move through your cycle. This might mean abstaining from or simply holding inversions for shorter periods of time — you are the ultimate judge.

Without further delay, here are 10 compelling reasons you should finish reading this article and get upside-down:

1. REVERSE THE BLOOD FLOW IN THE BODY AND IMPROVE CIRCULATION:

Work smarter, not harder! Use gravity to provide the brain with more oxygen and blood, thus improving mental function, including concentration, memory and processing abilities.

2. INCREASE IMMUNITY AND PREVENT ILLNESS:

The lymphatic system is a key player in keeping the body healthy. As lymph moves through the body it picks up toxins and bacteria to be eliminated by the lymph nodes. Because lymph moves as a result of muscle contractions and gravity, getting upside-down allows lymph to more easily travel into the respiratory system, where many of the toxins enter the body.

3. ENERGIZE:

Feeling that 3pm slump coming on? Get upside-down! Heating inversions such as Handstand, Headstand and Forearm Balance get more blood moving to the brain, which results not only in physical invigoration but mental revitalization as well.

4. RELAX:

While the heating inversions energize, inversions of the cooling type (Shoulder Stand and Legs Up the Wall) work to calm the nervous system, thereby activating the parasympathetic nervous system and producing feelings of balance and calm.

5. IMPROVE BALANCE:

Up the ante! Once you’ve mastered balancing on one or two legs, the obvious next step is finding equanimity on hands and head.

6. INCREASE CORE STRENGTH:

Of course inversions don’t just work your arms or legs — they’re total-body toners.

7. BUILD CONFIDENCE:

While that first kick up into Handstand might induce varying levels of trepidation, once we “get it,” things like that upcoming job interview suddenly don’t seem as daunting.

8. STAY HUMBLE:

And before we “get it,” those many attempts remind us of how much more we have to learn, and how truly it is about the journey, not simply the destination.

9. LITERALLY GIVE US A NEW PERSPECTIVE ON LIFE:

As we become accustomed to reacting to our world in a predictable way, inversions teach us through both physical example and metaphor that there is always another way to approach the situation/person/problem.

10. INVERSIONS ARE FUN:

Inversions reintroduce us to our inner child and remind us that though yoga is a contemplative endeavor in many ways, the asana practice is also a time to be playful and lighthearted!

https://www.gaiam.com/blogs/discover/10-benefits-of-yoga-inversions

Annoying Roommate

Tue, 23 Jan 2018 14:24:50 GMT

“That voice of our ego is little more than an annoying roommate.” Michael Singer, The Untethered Soul

We don’t have to understand neuroscience in order to work skillfully with thoughts. In meditation, we don’t suppress thoughts and we also don’t follow along with whatever thought pops up into the mind. We witness or observe what is arising. In the Living Inquiries, we attend to thoughts (words and pictures) that are associated with sensation or energy in our body.

I work with the mind and brain as a meditator and meditation teacher. It is fascinating what medical scientific research is discovering about the brain and Consciousness. Scientists like Dr Alexander and Dr Jill Bolte Taylor are in a position of understanding the brain and science as well as having deep, personal experience.

“The thoughts in our head are not our Consciousness at all. The little voice is so deeply tied to our ego. The ego’s main tools are fear and anxiety. Those thoughts are not who we are. Our egoic notion of self is not who we are. We can come to know this through going within, through meditation.

No human being has ever witnessed anything other than the inside of their own consciousness. Our brain and mind can fool us into believing we are experiencing directly but in fact that is not the case. We only experience the information patterns as they are constructed together within our nervous system. It presents to us this beautiful replica of the world out there but it is all an internal construct. It fools us. We are not separate from the universe at all.” Dr Eben Alexander , neuroscientist and author of Proof of Heaven and The Map of Heaven

Learn more from my book Friends With Your Mind: How to Stop Torturing Yourself With Your Thoughts, available on Amazon. This book is full of practical, effective ways to improve the strength and capacity of your mind.

Attend my online book launch Sunday April 9th at noon Eastern (New York), 9AM Pacific, 5PM UK. I will guide you through some exercises from the upcoming workbook and there will be lots of time for questions and discussion.

Details are here: http://nondualinquiry.com/monthly-workshops/ Click at the time to join us online on Zoom. http://zoom.us/j/901792993

5 Acts of Self Care That Will Make Your Week Great!

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 15 Jan 2018 18:14:00 GMT

All that is expected of you, is this right now.

Begin first by not setting unreasonable expectations for yourself. It is far better to give yourself fewer tasks, accomplish them and feel that
success and the sense of "being on top of it"....than giving yourself too many tasks and not fully accomplishing any one of them. This just
leaves you feeling inadequate and as if you are dragging behind, not a loving feeling to experience.

Here are 5 ways to set up a mindset of success, happiness, and contentment.

1) Morning Rituals ; never underestimate the power of setting your day up right from the beginning. As painful as it can be to drag yourself out
of bed early in the morning, the benefits will very soon far out-weigh the struggle. There is a peace first thing in the morning that will not
exist any other time of the day, draw from it. Set your alarm even just 15 minutes earlier than you typically would. Using a stimulant such as
inhaling peppermint and orange essential oils will bring a feeling of being awake as well as bring on the happy feelings. Take these 15 minutes to do something routine such as a meditation, a short yoga asana sequence, a extra long shower.

2) Journaling; journaling your thoughts, desires, accomplishments, goals, things you need to release is a beautiful balance of letting go and bringing in. Be free, be creative, just write. It doesn't even need to make sense. Putting words to paper removes the holding onto what no longer serves you, as well as the craving for desires not yet received.

3) Creative Visualization ; go ahead and daydream throughout your day. Do this often, without judgement. These thoughts are yours and only yours, think of whatever sets your soul on fire, and don't forget to savour how you feel when you create these adventures, these accomplishments, these wonderful things in your mind.

4) Meditation ; even a simple breath in and breath out is a meditation. If you can find 3 minutes in your day to scroll through Facebook, you can find 3 minutes to close your eyes and do nothing but breathe in and breathe out. Take refuge, take it daily. This simple task will begin to re- wire your brain, your neuron network to establish greater resilience and a sense of peace.

5) Gratitude ; bringing along gratitude throughout your day really will be your best friend. With gratitude there is no need for striving. When you are able to focus on what you already have, that energy will draw in like energy....more of it. If you are striving to accomplish something, stop working so hard, stop striving. There is a lot of struggle energy with this. Simply think about how great it feels to have the things you already have. To have accomplished the things you already have. They don't need to be the same as what it is you desire, it is simply the energy of having what you need that will bring more of that in.

Compulsive Intrusive Thinking

Mon, 08 Jan 2018 15:37:00 GMT

Friends With Your Mind, How To Stop Torturing Yourself With Your Thoughts

Compelling thoughts have the power to take us away from the present moment. They trigger feelings of fear and anxiety, showing up like a storm in our system. Think of times you’ve been ruminating, compulsively going over something in your mind. This type of thought often relates to a past event that you wish was different or anxiety about what may happen in the future.

These are the thoughts that keep us from sleeping at night. This is the racing mind that never lets us rest. It is important to recognize the negative effects on our brain, nervous system, and lives when these gain momentum and begin to predominate in our mind.

As a culture we are beginning to be aware of the harmful effects of sports concussions and to protect young players through policies like mandatory helmet use. Compulsively banging our head is harmful, whether it is against a wall or a soccer ball. Let’s be clear that compulsive, negative thinking also hurts us.

There are healthy and effective strategies for helping to slow down your thoughts, including breathing and relaxation exercises, going for a walk, or immersing yourself in a project. Reading a book out loud can break the momentum. Develop a list that works for you.

Effective but unhealthy strategies with disastrous consequences are distractions and addictions so prevalent in our culture. These include shopping, binge watching on Netflix, compulsive cleaning or addictions like gambling, sex, food, and alcohol or other drugs.

We can change and heal this pattern.

Find out more in Lynn Fraser’s new book Friends With Your Mind, How To Stop Torturing Yourself With Your Thoughts

New Year, New You

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Fri, 22 Dec 2017 14:47:25 GMT

10 Questions to ask yourself to set up a very successful 2018!

1) The skill I have always wanted to learn is?
2) The thing that brings me the most joy is?
3) 5 ways I have grown in the last 3 years?
4) When I feel anger or sadness, where in my body do I feel it?
5) What really drains my energy, does it need to be there?
6) How do I deal with the uncomfortable things in life?
7) Can I be spending my free time in a better way?
8) Do new ideas excite me, how do I respond, do I take action?
9) What is my greatest strength, can I use that in other ways?
10) What is the best thing that could happen to me today?

I've Never Done that Before

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Thu, 21 Dec 2017 19:47:06 GMT

It' s time for that tiny step towards it.

Why are you letting your past dictate your future potential by limiting your actions in your present?

Have you every thought for a moment about how your lifestyle would be different today if you had acted differently in the past. It is time to consciously forgive yourself of any all past choices and move fully towards your bright future.

"I can't"

"I've never done that before"

"I tried it before, and it was horrible"

These are all statements we have all utter in moments of panic and fear. The second after they leave my mouth, I feel a shadow as though I were excusing myself from an opportunity for growth. To seize the change I desperately wanted.

With the new year upon us, are you tired of sidestepping challenges, tired of letting excuses dictate your future. tired of shirking change? Today you can move towards your goals with a clean slate. Jump on those goals. Then let's chat this time next year and celebrate all of your wins!

Confidence comes from action, from doing it anyway even when you're squirming with nerves. Stretching ahead of you is a bright, hopeful future where anything is possible if you just take one tiny step towards it.

Ready For 2018?

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 18 Dec 2017 14:52:38 GMT

Don't look forward, look back

As this year comes to a close we naturally begin to think towards the new year. Our plans, goals, intentions, resolutions. These are of course wonderful thoughts to drive our focus. It takes a lot of energy to create something new, to birth something into existence. The fastest way to actualizing visions or manifestations is by being in alignment with your greater self, and the universal principle. Getting into this alignment comes when we are living in our state of flow, contentment. Here are a few ways to get to living in your state of flow.

1) Reflection - reflect back on your year. Not just in a, "oh yeah, I did some pretty great things" type of a way....bring in more detail, maybe even write them down. In all of the 52 weeks you had, what was your biggest win each week, your biggest accomplishment....write them down. Look at that page....wow!

2) Gratitude - the surest way to generate more in your life (more of anything) is to hold a genuine feeling of gratitude for all you already have throughout your body. Look back on your year...slowly. Pause each time you felt grateful. Write them down, look at your list....wow!

3) Acceptance - This is not the time for problem solving. Spending anymore time thinking about the things that didn't go so great is nothing but an energy drainer. Thinking doesn't actually solve any problems...ever! Thinking will only activate an already over active mind. the very thing that got you there in the first place. Simply accept that it is what it is, and on you go.

Wake Up Show Up….

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 11 Dec 2017 00:00:00 GMT

…….There will be miracles. All we can possibly do is show up for our lives each time we wake up to a new day.

3 Daily Things You Are Doing That Are Keeping You Out of Balance This Holiday Season……and the Simple and Easy Daily Things You Can Do To Change That.

It isn’t surprising that you are feeling overwhelmed, wound up and utterly stressed out these days - it’s a busy time of year in the craziest way! I know it feels like all times of the year are the busiest? The holiday season however always has that extra fa la la la….. I doubt feeling this way is helping you accomplish those millions of extra tasks these days. You see when we’re bouncing all over the place; whether it’s actually happening or just happening amongst our thoughts and to-do lists, so is the energy we put into these tasks. If the scattered chaotic energy is what we put into what we do, what do you think the result will be?

….right…..exactly…….It’s nothing revolutionary, just a simple idea. Why don’t you stop and take care of yourself for a little while. I promise you all those things you must get done will still be there when you come back and they will be far less daunting. What an idea! I know! You may have heard this idea a hundred times before, and how are your results? Don’t doubt your efforts. The fact that you have the awareness is the first great gift you could offer yourself. If this is the very first time you have pondered such madness as putting everyone and everything in your life on hold and be right back, well I wish you could see the smile I have for you right now.

1) Holding Your Breath…….

I would bet a day with the sand between my toes that throughout your days you have experienced a time or maybe 2..3…4….where you are holding your breath and are completely unaware that you are. Of course after some time our autonomic nervous system kicks in and we are all systems a go again. The power your breath has to calm, relax and re-energize you is gravely underestimated. We tend to hold our breath when we are worried, anxious, stressed, overwhelmed, scared or angry. Here’s my wee anatomy lesson…..your bloods wants to be neutral, that is how we achieve the healthiest happiest state for our entire body to function properly and to reduce stress levels. If you breathe out too much carbon dioxide it changes your blood’s chemical make-up, it becomes more alkaline which in turn fires up your sympathetic nervous system so we naturally continue to over breathe…..have you ever caught yourself paused in a moment and then all of a sudden you take a big almost staggered breath in……that’s called respiratory alkalosis because your body is trying to bring up the acidity in your blood and that means your body’s chemical state is not happy with us, our hormones get all out of whack and we all know how hormone imbalances can make us feel. The only way to come back is you must decide to change your breath. Taking long slow breaths in through the nose and out through the nose actually creates nitrous oxide within the tissues inside your nose, how cool is that?! If you’re in need of an energy boost, add some extremity movement to your breath. As you inhale raise your whole arm up and away from your body reaching your fingers for the sky. As you exhale reverse this action. Try this right now, and mentally record how you feel. This will become natural after a short time, just keep the focus.

2) Self Trust is Lacking……

my friend, I can tell you right now, you’ve got this! Truly not feeling it? let’s try couple things. First let’s think back to those times when all the stars for your day just aligned perfectly. You got up right when your alarm went, powered through your morning routine, packed the healthiest lunches for you and the kids and even got out the door on time without struggle, and on went your day just this way. I know you have had those days. So if you’ve done that before why do you feel like you’re not doing it these days? Because you just forgot how absolutely wonderful you are. Do you think you need to move mountains to feel like you can handle all that comes at you each day? No even close! you simple need to notice and acknowledge as many of those small things you rock all the time. The key is to start where you are and start small. It’s good to have goals and big dreams, but little by little a little becomes a lot, right! By noticing and acknowledging that you can make a yummy meal for your family is a triumph! It doesn’t have to be all around perfect; as in the yummiest, the healthiest, the most thoughtful conversation enticing….it simply needs to be one good thing for you, just think about how it feels when someone says to you, “Yum! This supper is great”. How about YOU be the one to say that to yourself in celebration of each and every one of your daily triumphs. That is called noticing and acknowledging yourself for the good you do. Don’t wait for others to offer you such sweet words, offer them to yourself all day long. Believe me, it is lifechanging. Now for the second thought….how passionately do you encourage your child or a dear friend or your partner when they are in need of a bit of a endorphin boost. Passionately and wholeheartedly encourage yourself my dear. Turbo-charge these effects by looking at yourself in the mirror and saying the words you long to hear out loud. When we fell good about the good that we do we are far less likely to let the times that aren’t so good or feel overwhelming get us down.

3) You’re Sleeping, But You Aren’t Resting…..

did you even know there is a difference? So what is the difference? We all require long periods of sleep for the purpose of restoration, growth and repair of our tissues. It is also a time for healthy synthesis of hormones and proteins as well as cognitive function. So sleeping is non0negotiable, but who doesn’t crave those delicious peaceful times of rest throughout the day. Proper rest is where the magic happens. It is short periods of checking out of your busy world and checking into yourself. Yoga Nidra and meditation are your key! Rest, yoga Nidra, and meditation help relieve muscular, mental and emotional tension. It releases stress and anxiety from your mind and your tissues. Proper rest heals endocrine (hormonal) imbalances, clears the subconscious and increase energy levels……not to mention it induces better long periods of sleep. Rest is the crown jewel you can offer yourself and your family. The trickle down benefits are ever lasting.

Christina Skiftun is a mommy to 3 + 1 on the way, an entrepreneur, owner of The Yoga Studio North Calgary and a living life to the fullest junkie. She is inspired by many who walk along side her and many she continues to dream who will.

Unleash Your Resilience

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 04 Dec 2017 17:40:33 GMT

You want to gain resilience so you can remain strong in the face of challenge or just deal with daily stresses……but where to even begin?

You have been told the solution is to love yourself…..but how?

You know you crave more self-care…..but when?

Tired of hitting that 2:30 pm brick wall because you have no energy?

Wanna finally experience what it feels like to reach the point of
abundant self-love, not ever feeling anxious about getting it all done,
and have more energy than you could know what to do with?

8 weeks to reclaim your natural state of well-being, commit to practice.

Yoga in all of its forms with consistent practice enhances and strengthens your resilience breath by breath by removing the layers of
self-doubt, fear, judgement that all cloud you from knowing your true self, your powerful and resilient soul.

I know you've tried what feels like it all!

I know you've tried in the past to overcome what drains your energy day in and day out.

I know you’ve hit the 2:30 pm brick wall too many times.

If there was a possible pick-me-up from that, you've done it.

I know you’ve felt burdening guilt and regret about a certain way they handled a situation with their your kids, your job, your partner. But,
resilience in the face of all these challenges is what will keep you feeling all is well all the time.

That's where yoga comes in. Your personal practice will create exactly what you are needing to receive. It follows you off your mat and into
your life. It is there for your always.

You're busy, Do Yoga

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 27 Nov 2017 16:12:29 GMT

How your yoga practice is the best antidote to "your busy life"

" You should sit in meditation for 20 minutes a day. Unless you are busy; then you should sit for an hour " - Old Zen Saying

The human mind is the same now as it was 5000 years ago. It is capable of accomplishing your greatest potential right now. However modern busy life has hindered, clouded and ruined many of your minds’ natural capabilities of reaching your fullest potential. Yoga is not a religion, yoga is not a clothing line, yoga is not acrobatics, yoga is not a trend. Yoga shows you that there is a sanctuary of stillness within all of us, we can access it at any time. The further you dive into your practice, the easier it becomes to access this stillness within an instant. You have constructed your "crazy busy life" planning brick by planning brick, ruminating brick by ruminating brick. You can engineer a new mindset at any time. In their April 2017 article. Noble Peace Prize winner in medicine, Elizabeth Blackburn and health psychologist Elissa Epel wrote about the damaging affects of thought rumination on our cells. We have 100 Trillion cells, it only takes one the go haywire and create a following. Thought rumination (the act of re-hashing problems over and over) “ when you ruminate, stress sticks around in the body long after the reason for the stress is over, in the form of prolonged high blood pressure, elevated heart rate, and higher levels of cortisol. Your vagus nerve which helps you feel calm and keeps your heart and digestive systems steady, withdrawals its activity, and remains withdrawn long after the stressor is gone. Studies show that the more we ruminate after a stressful event, the lower the telomerase in the CD8 cells, the crucial immune cells that send out proinflammtory signals when they are damaged…..this leads to depression and anxiety. ” This is a resilience weakener to the max! It is actually a process that ages our DNA. When you ruminate on thoughts in the attempt to solve a problem or change the outcome it will only solidify and intensify the non-desired outcome you are worried about.

So how do we use yoga to highjack our minds so these core beliefs and thought patterns do not continue to convince us we are so busy, ruin a would be happy event, inhibit business and personal growth and keep us operating from a high vibrational potential reaching place? We work on the cellular consciousness through movement, meditation and breath work. All of which are designed to release stuck thought patterns that create blocks, accept where you are right now, and allow your birthright of abundance to flood in...abundance of all forms, including time to accomplish all you are needing too. A recent Harvard study described how psychosomatics shows up in our lives because our bodies and brains are wired to source, universal energy, divinity……so we can use this theory in an opposite way that is within our favour. Dr. Rick Hanson is a neuropsychologist and a well loved speaker at universities such as Berkeley, Oxford, Harvard and Stanford. He loves to talk about the concept of experience dependent neuroplasticity. This is the act of using mindfulness and intentions to literally change your brain. Moment to moment all that you are aware of is based on underlying neural activity, whether it is conscious or unconscious. Your brain affects and changes your mind and your mind affects and changes your brain. A thought stimulates the brain, creating a busy region that will get more blood flow thus more oxygen and glucose. Genes have an expression, whether is be positive or negative. The genes that are stimulated more will grow, multiple and get more active, the ones that are not stimulated will wither….an example, people who routinely practice mindfulness mediation and relaxation grow and activate genes that will combat stress reactions, thus making them more resilient…..it is literally neutrons that wire together fire together.

We can use the concept of experience dependent neuroplasticity during our mindfulness meditation practice to wire the brain for happiness, abundance, success, joy, love. Wayne Dyer put it this way…..what you focus on is what grows……When you are having a challenging time or feel overwhelmed with busy-ness. When your struggles feel so strong, you are unconsciously creating a deeper root to the core belief that you are failing and that you are not enough. Instead of focusing on your failures, shortcomings, inadequacies, completely flip your list! In these moments you are not feeling abundance and secure, I know. Recall a time you did. Recall a time you felt so accomplished, whether with work or your personal life. Think about it, feel it all throughout your body, sense it, watch it….hold this all for at least 30 seconds….neuron by neuron you are stitching together your safety net, enhancing your resilience. There are many stages of being able to do this and taking it very deep, start right here for now. Imagine being caught in a wave or the base of a waterfall, you’ll keep churning around there if you just stay there…..how do you get out? dive down deep. Yoga practice takes you there. The busy-ness of your life is not the problem, it is the mindset you choose to take about it. Yoga in all of its forms supports a more resilient mindset, offerings you a retreat from the "crazy busy-ness" that can leave you feeling like you can't even come up for air.

What Begins To Happen When You Move Past Fear

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 20 Nov 2017 17:29:28 GMT

Fear by definition is an unpleasant emotion caused by the belief that someone or something is dangerous, likely to cause pain, or a threat. There is one very powerful word in this sentence, "belief".....Fear is caused by a belief. A belief is an acceptance that something is true and exists. So if fear is merely a belief and a belief is simply an acceptance, can't we accept a new belief? The instant I did, virtually everything changed in my life for the better. The biggest challenge is recognizing fear for what it is, and knowing an actual fear is never as scary as the ones you imagine. There are things that happen throughout your day that cause you to react or feel a certain way, mostly negative. These can be called triggers. Triggers occur because of core beliefs we all have well rooted in our souls. These core beliefs are all based on fear. You begin to fear the outcome of things and events you don't even know will ever happen simply because your mind is hard-wired too. This fear based reality is crippling to your success, happiness and peace. So what begins to happen when you hard-wire your mind for happiness and security. You begin to know a world you may have said you could have only ever imagined of.

1) You will see what happens in your life as something that simply happened and did not happen to you. It had a start, it had an end, and there is no need to let any of that energy linger in your soul. Humans tend to make everything so personal. You assume that this happened because of something lacking or wrong in you. You think it would have never happened if you were just "not so this", or "better at that"..... This simply is not true. This is a lie you are telling yourself. You convince yourself of this because it keeps you safe and protected. As soon as you begin a journey of leaning into your fears, your discomforts, your worries. As soon as you begin to see that fear there, you become aware that this isn't you, it is a message telling you "hey, here's a little something where you can show up for yourself". An opportunity to meet your own needs for safety, nourishment, joy. You begin to see that there is separation between who you are, and what you are doing. It isn't about stopping all of the crazy from happening in your life. It is about developing the resilience to ride the wave straight through the crazy without getting knocked down.

2) You begin to notice the infinite amount of abundance that surrounds you in all forms. Abundance of love, success, happiness, contentment. There are only two states you can be functioning from, fear or love. When you shift into living a love based life, all you see and experience is love and success. The mind has the ability to ruin anything it wants. It does this because it is seeking control. We cannot control the world around us, so we control our thoughts. If your thoughts are fear based, how do you think the world around you will be and feel? If your thoughts are love based how do you think your world will be and feel? Mmm hmm! Establishing new thought patterns is merely creating a new habit. One that is easy to establish with the right and appropriate force and in the right conditions.

3) Success begins to chase you! Financial success, relationship success, personal success, family success, successes of all kinds will begin leaping at you. Living a love based life instead of a fear based life brings you into alignment with the universal principle of your unique soul purposes. It is from this state that literally anything is possible, anything! We are all energy (vibrating particles) like energy seeks like energy, it is a law of physics. If you can imagine it, you can have it......but only when you're aligned with the universal principle of your unique soul purpose.

4) Life becomes easy. You step into the flow of life. This chanel of positive and vibrant energy that carries you through life peacefully, establishes deep resilience within you. Your moments are pure and full of good, instead of stressful, tough or scary. Life lifts you up and doesn't knock you down. Things that were once scary or hard for you, you will now see as amazing opportunities.

Don't ever allow yourself to be intimidated by what you don't know. When you move past fear you begin to see who you are, and that is your super power. I promise you, you can only imagine the creations that will explode from you when you step away from fear and into love.

7 Yoga Poses You Can Do at Your Work Desk to Relieve Stress

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 13 Nov 2017 17:07:09 GMT

While the 60 to 90 minutes you spend on your yoga mat a few days a week certainly helps, it is no match for the chronic stress and tension you place on your body during the rest of the day in your desk job.

Sitting at a desk for hours on end places unnecessary strain on the lumbar spine, overstretches the mid to upper back, and shortens the chest and hips—leading to neck, shoulder, and low back pain. Try this simple office yoga sequence when you cannot get to your favorite class.

1. Seated Crescent Moon Pose

The side body tends to collapse when hunched over a computer, contributing to neck and shoulder discomfort. Seated Crescent Moon fixes that so you can return to your seat with a taller spine, a clearer head, and sharper focus.

Lift your arms overhead and stretch your fingers wide. Lean to the right, taking 2 to 3 deep breaths. Repeat on the left side for another 2 to 3 deep breaths.

2. Wrist and Finger Stretches

Desk work builds up tension in the muscles and tendons in the fingers, hands, and wrists, so extra blood flow to these areas is always appreciated. Try these stretches every 2 hours.

Extend the arms to the sides or overhead and draw 5 to 10 circles inward and outward through the wrists. Next, quickly spread the fingers and close the fists, repeating this 5 to 10 times to shake off any excess tension.

Place the hands one on your desk, palms facing up and fingers towards you, putting gentle pressure to counterstretch the wrist and the forearm. Alternatively, you may stretch each arm out and bend the wrist inward then outward, counterstretching with your other hand. Hold each side 5 to 10 breaths.

3. Chair Pigeon Pose

Crossing our legs while seated, especially when done on one side more than the other, can create imbalances in the hips and lower spine. Bring balance back with Chair Pigeon.

While seated in your chair, both feet flat on the floor, cross your right leg over the left at a 90-degree angle, keeping the foot flexed as to not place pressure on the knee. Maintain equal weight distributed between the sitting bones while staying in an upright seated position.

You should feel a gentle to moderate stretch on the outermost part of the right thigh. Hold 5 to 10 breaths before switching sides.

4. Sit and Stand Chair Pose

When we’re seated all day, the underused glutes and hamstrings lose their motivation to help us get back up, and we rely on the upper back and even the neck (eeeek!) to hoist the body to a standing position. This two-part pose helps awaken these leg muscles.

Begin seated with your knees bent 90 degrees and your feet flat. Press down from your heels, trying not to move the feet in toward your chair or use your arms, and make your way up to standing.

From standing, slowly sit straight back down, refraining from leaning forward and/or from shifting the hips to one side or the other. Repeat 5 to 10 times.

5. Desk Chaturanga

Your desk can support your yoga pushups! Blasting out a few of these strengthening movements throughout the day reminds the muscles around your neck to relax, while energizing the arms, which tend to go soft during the majority of the day. Get up out of your chair for this!

Rest your hands about shoulder width distance on the edge of your sturdy desk, and step your feet back so your torso is a diagonal line to the floor. Your feet firmly placed, inhale as you bend the elbows to a 90-degree angle, hugging the elbows in towards the ribs.

Exhale and press your chest back up to the starting position. Repeat 8 to 12 times.

6. Desk Upward Dog Pose

After the above pose, opening the chest and shoulders is a MUST! You will also reap the benefits of ironing out the rounded upper back posture seen in those of us who spend most of our time seated across a computer screen.

Set up the same way here as you did for Chaturanga above. With your arms straight, lower your hips toward the desk, refraining from sinking in the lower back by using the strength in your legs.

Stretch your chest between your shoulders and gently tilt your chin upwards while sliding the shoulder blades down the back. Hold 5 to 10 breaths.

7. Desk Plank Pose

PLEASE DO NOT climb all the way onto your desk and start planking! Instead, use your desk to support this spine-lengthening and hamstring-stretching final pose.

Place your hands shoulder width distance or wider at the desk edge. Step your feet back until your feet are directly under your hips as you create a pleasant feeling traction for your spine. Hold 5 to 10 breaths and let this pose help you undo all the negative effects of sitting.

If you can set aside just a few minutes during your workday to take some deep breaths, clear your mind, and stretch your tight muscles with these yoga poses, your body will thank you, and you can move through your day healthier, happier, and more stress-free!

SOURCE: https://www.doyouyoga.com/7-yoga-poses-you-can-do-at-your-work-desk-to-relieve-stress-68712/

Judy Rukat

I teach yoga for the rebels, the rogues and the villains, the weak, the broken, the damaged, the lost, the hopeless, the underdog, the ones who only know struggle, the motherless, the addicts, and those who love too much. I am all of these, and I know that a vast ocean of peace lies beneath all this. I will never tell you what yoga is and isn’t, you decide for yourself. Just show up and find what liberates you on your mat!
View Judy's profile »

5 Things Keeping You From Sustaining Resilience

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Tue, 07 Nov 2017 16:12:13 GMT

CREATE A LIFE WHERE YOU CAN BOUCE BACK FROM ADVERSITY

Negativity does not naturally dwell in your body, yet you have a bias for it. When is enters your thought patterns and your cellular consciousness, it sticks to you like Superglue. This negativity bias affects much of your life. Impacting your choices, creating a lens through which you see your world, and ultimately weaken your ability to withstand or recover quickly from difficult conditions - the weakening of your resilience. This is merely a habit and habits can be changed under the right conditions and forces. In other words a practice of inquiry and mindfulness will allow you to bounce back far faster than before.

1) You are tossing away your power like it were confetti! You go on throughout your day spreading and depositing your energy wherever you go. Driving your kids to sports practice, rushing to get a project in before the deadline, doing the grocery shopping, laundry and house cleaning. Every time depleting your own source of life, what you rely on to power you through the day. Spreading and sharing your energy is great, it is needed, you most likely care for a number of people in your life. Never forget to replenish it. The best ways to do so are through a yoga practice....not just attending a yoga class or two, but actually committing to a yoga practice (a few classes a week). Yoga has been proven to increase energy (prana or qi) in the body and remove stagnant or blocked energy.

2) Doubt infects you like the plague. When we hold a thought pattern in your mind, your thoughts, you hold it in your cellular body. This thought
pattern cripples your ability to have any hope (the number one sensation to hold in life) that your life is in fact not happening to you, but
around you. Doubt clouds your viewpoint. In reality, something may be wonderful and good, but you can't see that, you have the lens of doubt on. If you are doubting the outcome of something you would really like to be positive, ask yourself, what percentage of certainty do you have
that the doubtful outcome will actually happen.

Honestly you can't tell me even 0.1% because you can not see into the future and you do not know anything of this nature to be true or not....so stop worrying and feeling doubtful. Replace those feelings with love, breathe in say to yourself "love", breathe out say to yourself "love" or simply just take a mindful breath.

3) You are forgetting you already have everything you need. Really you do! Love, power, manifestation, resilience... these and much more are
all your birthright. You use negative thought patterns, internal criticism, judgement, rendered impressions of past experiences, and fear to
cloudy your innate and all mighty capability to understand that you don't need to earn anything, you don't need to attain any level of existence.
It's all already in you, you've already made it! You simply need to access it....how do you ask? by being aware that you are the being and
not the doing. Knowing you do not need to seek any form of approval, status, existence empowers you to know the feeling of resilience
through strength of identity in the being and not the doer.

4) You forgot to look for the good, look for the helpers. You can actually re-wire your brain for positivity by simply having that perspective. The
more you focus on the good, the more good there will be. It's the law of attraction through physics. Make this a fun challenge for yourself, when
you are hit by adversity in your day, intentionally find at least one good thing in it all. Even if it is something like being grateful this bad thing
happen so you have the chance to practice this method.

5) Your heart is closed. Your heart is closed because the emotion of fear has moved in and taken strong roots. Fear weakens your
resilience by blocking your intuition and knocks your consciousness off centre. Fear is where negativity, anger, sadness, frustration and scarcity all grow from. Your thought patterns based from fear (pretty much most of them) are merely a habit. If you want to experience a
different outcome, choose a different habit, choose LOVE! not in the romantic sense, but in the alignment with the universal principle you
operate from love sense. Self awareness through inquiry and mindfulness is the fastest way to begin opening your heart.

Meditation And Heart Disease

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 30 Oct 2017 15:25:10 GMT

Meditation may help reduce the risk of heart disease according to a first-ever statement on the practice from the American Heart Association. The statement was based on a review of 57 previously published studies by a group of cardiovascular experts who were tasked with evaluating whether meditation has any impact on heart disease . The team excluded studies involving meditation practiced in conjunction with activities such as yoga and tai chi because it is already established that physical activities like these have positive effects on cardiovascular health. The investigators reported that while the research they reviewed suggests that meditation might benefit the heart, the overall quality and size of available studies is modest and did not lead to conclusive findings. As things now stand “meditation should be considered as a potential lifestyle modification” to help boost cardiovascular health, the team concluded. But Glenn N. Levine, M.D. who led the review warned that meditation shouldn’t be used to replace proven measures, such as smoking cessation, blood pressure control and treatment of high cholesterol levels. Larger trials that follow patients for a longer time could help determine just how beneficial meditation can be for heart health, Dr. Levine said.

https://www.drweil.com/blog/bulletins/meditation-and-heart-disease/?utm_medium=email&utm_campaig...

Source:
Glenn N. Levine et al, “Meditation and Cardiovascular Risk Reduction.” Journal of the American Heart Association, September 28, 2017, https://doi.org/10.1161/JAHA.117.002218

10 Affirmations To Change Your Life

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 16 Oct 2017 13:21:23 GMT

What is an affirmation?.....{ af.firm.a.tion is a declaration, the action or process of affirming something}. Your brain doesn’t require that the information you are giving it to be completely accurate. It simply needs it to be certain in order to find the most optimal direction to reach out for the energy that will deliver you your desire, you vision, your goal. Affirmations centre your consciousness in order to increase intuition, intuition grants you confidence, when you advance confidently success will chase you.

1) All I need in life I already have.
2) I do not need to earn anything, I already am whole.
3) I live from love.
4) Only good comes to my life.
5) I am safe.
6) My potential is unlimited.
7) I look for and focus on the good in all things.
8) I don’t ever fail, I keep growing and learning.
9) I am enough...always.
10) I honour who I am...always.

These are thought patterns that will begin to replace out-dated, negative thought patterns each time you hear these words in your own head. These thought patterns will literally begin to create a positively wired brain, resilient of worries and stresses, anger or frustration.

5 Energizing Yoga Poses……you can do in bed!

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Tue, 10 Oct 2017 14:01:11 GMT

You know you want to be incorporating yoga into your daily routine for health and well-being, pain management, stress relief and strength & flexibility (just to name a few). The thought of adding even one more thing to your day can really bring you down though, make you feel even more overwhelmed. How about trying a few poses while you are still making your way out of bed each morning.

Here are 5 energizing yoga poses for you to do before you even get out of bed! These poses will set you up for a successful day in all aspects. They will get everything going by increasing the blood flowing throughout your body therefore oxygenating all of your trillions of cells as well as picking up and carrying away toxins in order to unblock energy flow. New life can be brought to your body each morning with these poses. This morning bed sequence will only take you less than 10 minutes;

1) Cat-Cow pose

2) Happy baby

3) Baby bridge pose

4) Supine (laying down) spinal twist

5) Seated forward fold

Try This Breath Technique For Enhanced Mental Energy

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 02 Oct 2017 15:55:27 GMT

Who couldn’t use a moment, or many moments throughout the day of increased mental energy and those feel good sensations. Try out Murcha pranayama (retaining breath)……draw in new life energy (prana) as you inhale and soak your brain with all this empowering energy.

Be seated, at your desk at work, at home, at the hockey arena, wherever you are this can be done.

Close your eyes, take in a few conscious breaths. Do not hold these initial breaths, just use them to settle. This in itself is beginning to enhance mental energy and purify your lungs. Once settled with a few breaths, draw in a deep inhalation to your body and hold it….bend your neck to lower your chin in toward your chest. Hold this breath and position for however long feels comfortable. Now lift your head and release the breath. Repeat as many times as you feel you need.

It is always important when using different or new breath techniques to never strain and always honour your body and what feels comfortable.

5 Great Mantras To Hold Peaceful Feelings All Day

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 25 Sep 2017 15:33:36 GMT

Our days are busy! We are often dashing from one place to the next without even noticing what is actually happening around us. We are existing in the past or what is about to happen next. We are not ever collecting happy memories of lovely simply things that happen each day because we are not present. Here are 5 mantras you make say to yourself as much as you choose each day;

“ I am alright, right now. ”
“ I am on my own side, what can I give myself? ”
“ Your presence is needed. ”
“ I have exactly the right amount of time I need for this. ”
“ Is that true? ”……..this is in respects to when worry creeps in.

Ask yourself if you have any proof that what you are worrying about will in fact happen And a bonus! A smile and a big exhale have the power to change any moments.

10 Ways To Stay Mindful

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 04 Sep 2017 16:15:25 GMT

How can you begin to create a meaningful mindfulness routine in your life no matter where you are, who you’re with or what you are doing? It’s easier than you may think….here’s a hint, don’t try too hard :)

Only do one thing at a time…..it has been proven again and again that multitasking is stress inducing, inefficient and non-productive. This leaves you doing many things, however struggling to accomplish any one of those things.
Rely on your breath. It’s right there with you always. Big exhales carry away stresses with them.
Slow down and focus. Focusing on what you are doing, what you are eating, what you are reading will keep your full attention on that moment…….how many times have you heard people tell you, stay present.
Applaud yourself for your accomplishments, not what you still have to get done.
Allow your body to feel any and all emotions that come up or want to come up. If you’re feeling great, feel great and don’t feel guilty for feeling great. If you’re feeling crummy remind yourself it’s ok to feel crummy, the feeling will pass much faster, much easier.
Go play outside…..I mean play. Get dirty, be silly, swing on the swings, let yourself go.
Know that nothing is permanent. Good times or hard times, keep a perspective that this time isn’t forever.
Laugh, laugh, laugh.
Look for the good. Good can be found everywhere. When you find it, stay there.
Remove the things in your life that you do not need, are taking up space, are no longer serving you….release.

3 Ways You Can Get More Out of Your Practice

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 14 Aug 2017 16:50:20 GMT

Your time is precious and often limited. When you have the chance to make it to a yoga class you sure want to get all out of it that you can! A yoga class offers you 75 minutes of time entirely just for you. This time is for your own self care so you can recharge and be able to serve the rest of your life to its full potential. Here are three ways you can get the most out of your practice starting today!

1) Leave your life at the door.

Walking into the studio and coming onto your mat is the beginning of a very powerful time as you tap into spirituality and physical development. If your goal is to receive all that you can from your practice, then leave as much as you can at the door. If your mind is busy before class. Breathe in “my mind is still”, breathe out “my mind is still” and repeat. If your mind is so busy that you are not able to let go of those thoughts with breath, write those thoughts down. Leave them on that piece of paper and you can return to them after class.

2) Stay on your mat.

Your mat is your place of retreat for 75 minutes, soak it up! I don’t mean literally stay on your mat, I mean mentally stay with your practice. This will require mindfulness. It can be as simple as focusing on breathing in and breathing out. Literally saying this to yourself as you breathe will encourage a focus of awareness of the present moment.

3) Hold the feeling.

As your practice comes to a close and you are ready to head back out to your life, carrying the feeling of accomplishing a class with you as long as possible. This will require you to really acknowledge how you feel as the class is coming to a close. Use your time in savasana to feel from top to bottom this state of conscious bliss. Feel it in your heart, feel it in your tummy, feel in in 1 August 14, 2017 your breath……and then away you go taking on the rest of your day with mental and physical strength to draw on.

Om

Why We Should All Be Practicing Yoga For The Lymphatic System

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Wed, 09 Aug 2017 14:26:49 GMT

Yoga for the lymphatic system is about the age old series of repetitive movements passed down from the old masters. When eliminating water build up in the lymph system, the immune system is strengthened to fight infections and free radicals. These poses vary from traditional asanas: they are repetitive, rhythmic movements specifically addressing the glands associated with the Lymph system. Drainage is encouraged from the massage like action and results are felt immediately. The benefits of Lymphatic drainage;

1) Stimulates circulation
2) Eliminates toxins
3) Increases skin’s elasticity 4
) Rejuvenates your nervous system

10 Ways You Are Meditating Off The Mat

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Wed, 09 Aug 2017 14:16:33 GMT

Meditation is a key component of a regular yoga practice. We bring it into our studio classes and even have classes solely about meditation. We learn the value of sitting in stillness and going inward. There are many ways you can bring in mediation to your day off your yoga mat. Mindfulness is about awareness. By paying attention to what it is you are doing, and incorporating a rhythmic breathing pattern you stimulate this awareness.

1) Cooking a meal
2) Running, or other routine exercise
3) Having a shower
4) Journalling
5) Gardening
6) Cleaning
7) Creating or crafting
8) Eating
9) Reading
10) Having a pleasant conversation

Let’s Try Something New…. Class Features; Balanced Yoga

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Tue, 08 Aug 2017 14:04:51 GMT

This 75 minute class blends the dynamic energy of a flow class to strengthen, stretch, and get the body and mind invigorated. Then moves into stillness with poses that focus on lengthening, elongating, and releasing the fascia to loosening blockages. Held in a warm room to encourage blood flow and ease throughout the practice. The purpose of this class is to create a sense of unity and balance within the body, mind, and soul.

See you on the mat Mondays at 12:30 !

Let’s Try Something New…. Class Features; Strength & Flow Yoga

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Tue, 01 Aug 2017 16:16:40 GMT

It is said that life begins at the end of your comfort zone. When you want something you’ve never had, you have to do something you’ve never done. Why not try a new class!! Why not try our Strength and Flow class with the incredible Wanita.

For those who have experience in yoga. A challenging class combining non-heated yoga flow, strengthening poses, longer holds and traditional vinyasa. Class participants will experience innovative ways to build strength through movement in a fun and light-hearted class which will enhance and enrich one's yoga practise.

Currently we have this class at our Varsity studio on Wednesdays at 5:00pm. In September we are starting a second class at our Oak Bay studio at 6:30pm with Christina…..See you on the mat!

Common Myths About Yoga

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 24 Jul 2017 15:01:10 GMT

So there’s this thing called yoga. You are giving it a try. Your friends, maybe even your doctor have suggested you should give it a go. Maybe you have yet to join a class. Whatever it is, I am sure thoughts and ideas are swirling around in your head about what is and what isn’t yoga.

1) Yoga is a class you go to……wrong (ish).

Well it’s not wrong, you do go to yoga classes. However, yoga is much more than going to a class….much more! Once you open up to yoga it becomes part of your whole life. Yoga is involved in how you move, what you say, how you respond/react to things or events. Yoga becomes involved in all of the choices you make…..in a very good way. Yoga is the entire package! It will alter your internal sense, leading to a meaningful and mindful life.

2) You don’t have to go to class, there’s yoga sessions on YouTube

Yes, there are. There are loads more benefits from going to a class with a teacher though. Doing yoga on your own (with a video or a book) can potentially lead to damaging your body and your mind. You have zero connection to the teacher through the screen. She/he cannot read your body language and offer cues or help. She/he cannot answer your specific and unique questions. She/he has zero awareness of your goals and how to help you progress. There is zero energy exchange, a key factor to a good yoga practice. Find a good teacher and your practice will flourish from day one.

3) Yoga is all about challenging postures

While there are some wonderfully challenging postures (asanas) that you can incorporate into your practice, they are simply a fraction of what goes on, and only if you want to practice them. Yoga teaches you to listen to and honour your body and mind. You begin to grow awareness of many times you can bring yoga into your life. We bend so we do not break….and that means our minds more so than our bodies. There are many forms of yoga you can practice. You should be exploring the different forms and finding one that match your goals.

Why You Should Be Practicing Restorative Yoga

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Tue, 11 Jul 2017 13:14:41 GMT

Restorative yoga postures along with yogic breath work can shift the ‘stress response’ of the sympathetic nervous system to the ‘relaxation response’ of the parasympathetic nervous system – creating the inner environment for healing.

Invoking the relaxation response is an acquired skill and is fundamental to healthy mind and body. .

When the body is fully supported it is then able to let go of deeply held tensions and stresses, releasing into deep relaxation. This allows for healing, replenishment, restoration and a return to homeostasis.

The passive nature of restorative yoga makes it available to practically anyone. However, even the most seasoned and skilled yogi and yogini will benefit from a regular restorative yoga practice. The balance of an active asana practice along with the stress reducing therapeutic or restorative practice, create the state of santosha (contentment) we desire from our personal practice.

Take your practice a step further by learning the art and skill of restorative yoga with Calgary’s most senior restorative yoga teacher, Trish Robbins at her 3 day workshop. Through practice, discussion and hands-on experience, learn the art and skill of practicing or teaching classical restorative postures. This training is suitable for yoga teachers, trainees and health care professionals. The skills learned in this training allow for a deeper, more effective personal practice
and the skills to help others.

Trish is Co-Director of The Yoga Studio College Gold Yoga Therapist Certification Program and Calgary’s most senior restorative teacher trainer. Sign up early to avoid disappointment. Bring a notebook, a copy of Relax and Renew and your own mat.

Check Out Our Restorative Yoga Classes

10 Ways To Stay Mindful

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 26 Jun 2017 16:45:35 GMT

1. Only Do One Thing at a Time.

It has been proven again and again that multitasking is stress inducing, inefficient and non-productive. This leaves you doing many things, however struggling to accomplish any one of those things.

2. Rely on Your Breath.

It’s right there with you always. Big exhales carry away stresses with them.

3. Slow Down and Focus.

Focusing on what you are doing, what you are eating, what you are reading will keep your full attention on that moment…….how many times have you heard people tell you, stay present.

4. Applaud Yourself for Your Accomplishments.

Applaud yourself for your accomplishments, not what you still have to get done

5. Allow Your Body to Feel.

Allow your body to feel any and all emotions that come up or want to come up. If you’re feeling great, feel great and don’t feel guilty for feeling great. If you’re feeling crummy remind yourself it’s ok to feel crummy, the feeling will pass much faster, much easier.

6. Go Play Outside.

I mean play. Get dirty, be silly, swing on the swings, let yourself go.

7. Know That Nothing is Permanent.

Good times or hard times, keep a perspective that this time isn’t forever.

8. Laugh, Laugh, Laugh.

9. Look for the Good.

Good can be found everywhere. When you find it, stay there.

10. Remove Things

Remove the things in your life that you do not need, are taking up space, are no longer serving you….release.

6 Ways Your Investment in Yoga Will Pay Off

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 19 Jun 2017 18:48:15 GMT

We all want to know that when we invest in anything, whether it be with our time, money, or efforts; that we will receive a payoff…..that is why we invest. An investment in a regular yoga practice will offer you the most valuable pay off, an enhanced state of living, a healthier you, a happy life.

Increased flexibility - Not only does this improve your daily quality of life by reducing soreness and increasing blood flow. Increased flexibility is very important for injury prevention. You don’t have to be an elite athlete to think about injury prevention. Muscular skeletal injuries can occur at anytime, with any activity. Maybe you don’t want to pull a hamstring while bouncing with your kids on the trampoline. Maybe you don’t want to pull your groin while playing on your weekly rec hockey team. Maybe you just simply don’t want to strain your knee when (and in Calgary it’s a when, not an if) you slip on the ice in winter.
Mental Clarity - Raise your hand if it is high on your priority list to quiet the mental chatter you have going on during all of your waking hours. Creating a state of mental clarity allows you to focus on the now, become far more productive with your time and efforts, and feel less stressed! A practice of mindfulness isn’t about silence and getting rid of all that mental chatter. It’s about organizing your thoughts, prioritizing your thoughts, getting rid of thoughts that leave you feeling sad, anxious and stressed and replacing them with higher vibrational thoughts.
Healthier blood - Have you thought about the state of health of your blood? Probably not. Yoga has been proven to relax blood vessels, and this enhances 1 June 19, 2017 circulation. This in turn, leaves your body better oxygenated and with far more energy.
A stacked body - Have you ever experienced what your body feels like when it is in proper alignment? It feels simply amazing. When your bones and joints are properly stacked you create a sense of weightlessness as you carry your body around throughout the day. Imagine a day when you no longer have back pain, knee aches, tension in your shoulders. That day is absolutely achievable with a regular yoga practice.
Better breathing - what is better breathing? Slower breathing. An extended exhale stimulates the parasympathetic nervous system (the rest and digest) Anxiety, stress and feelings of being overwhelmed are completely stopped in their tracks when you are in a state of parasympathetic nervous system activation.
What can all of this link back to? - A happy life of a healthy being. Yoga is an incredible chronic disease fighter. Chronic diseases such as cancer, diabetes, heart disease are linked to increased stress and poor physical health. Yoga is the only lifestyle practice that combats each contributing factor of chronic diseases.

The return on investment from a regular yoga practice is high and ongoing. Now that’s an investment worth making!

Why You Should Practice Restorative Yoga

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 12 Jun 2017 13:09:16 GMT

Restorative yoga postures along with yogic breath work can shift the ‘stress response’ of the sympathetic nervous system to the ‘relaxation response’ of the parasympathetic nervous system – creating the inner environment for healing.

Invoking the relaxation response is an acquired skill and is fundamental to healthy mind and body. .

When the body is fully supported it is then able to let go of deeply held tensions and stresses, releasing into deep relaxation. This allows for healing, replenishment, restoration and a return to homeostasis.

The passive nature of restorative yoga makes it available to practically anyone. However, even the most seasoned and skilled yogi and yogini will benefit from a regular restorative yoga practice. The balance of an active asana practice along with the stress reducing therapeutic or restorative practice, create the state of santosha (contentment) we desire from our personal practice.

Take your practice a step further by learning the art and skill of restorative yoga with Calgary’s most senior restorative yoga teacher, Trish Robbins at her 3 day workshop. Through practice, discussion and hands-on experience, learn the art and skill of practicing or teaching classical restorative postures. This training is suitable for yoga teachers, trainees and health care professionals. The skills learned in this training allow for a deeper, more effective personal practice and the skills to help others.

Trish is Co-Director of The Yoga Studio College Gold Yoga Therapist Certification Program and Calgary’s most senior restorative teacher trainer. Sign up early to avoid disappointment. Bring a notebook, a copy of Relax and Renew and your own mat.

www.theyogastudiocalgary.com/workshops

5 Ways to Practice Yoga Off The Mat

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 05 Jun 2017 13:29:50 GMT

Yoga isn’t all about showing up to class, rolling out your mat, and reaching for your toes. Yoga is so much more than. The amazing news is; if yoga is so much more, then we have so much more to gain and benefit from yoga. Here are 5 ways you can be yoga when you’re not just doing yoga.

Start thinking about all the things you have already accomplished in your day, your year, your career….instead of thinking about all the things you still have to do. You’re running up a checklist in your mind already why not make it one that makes you feel good.
When you feel uneasy about something or you are pushing yourself further than before….pause….ask yourself; am I ok now? Will I pay for this later (either physical soreness or mentally over analyzing everything)?…..if you answer yes and then no then carrying on, friend, use your breath if you need it. If you answered no and then yes stop and come back to honouring your soul.
Breathe……Breathe……Breathe……I know you have heard it before. Maybe even many many times. Here it is one more time….nothing is more powerful at reducing the stress hormones surging through your body during tense times than your very own breath.
Realize that every choice you make matters. This isn’t to overwhelm you, but simply show you how easy it is to create the life you want to live. You are in control of your thoughts and choices. Therefore you are in control of creating your life.
As often as you can keep your mouth ever so slightly open. This reduces subvocalization, the very subtle jaw movements that are created during mental chatter, therefore reducing that mental chatter.

Try these out and see how you begin to feel. Yoga is for everyday. Yoga is for life. www.theyogastudiocalgary.com

15 Daily Affirmations for Self Love/Worth

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 29 May 2017 18:06:32 GMT

Practicing daily affirmations is a very powerful way to transform your self talk from negative/sadness/worry/ fear to positive/happiness/excitement/contentment. It is a tool you already have. What is an affirmation? It is anything you think or say. The content of these thoughts and talk have the precious ability to change our lives. They allow us to feel good about ourselves, overcome adversity, troubles, even addictions of all kinds. Here are 15 daily affirmations;

1) I deserve love
2) It is safe for me to share my thoughts
3) I honour who I am
4) I am grateful for my entire life and all that it is
5) I accept myself exactly how I am
6) I appreciate my body
7) Love is always around me
8) Old and negative thoughts no longer serve me
9) I surrender to the flow of life
10) Now is the time to let go and trust
11) I am worthy of love
12) I have unlimited potential
13) I release fear and worry
14) Only positive rests in my body
15) I give love always

Speak these simple, yet powerful words to yourself as often as you can. You will then begin to notice how strong you will begin to feel.

Join Val Petrich this weekend for her Yoga for Addictions Workshop to learn how yoga can compliment a daily affirmation practice. This workshop is recommended for anyone wanting to learn a willful, sustained practice to help release tension associated with addictions. www.theyogastudiocalgary.com/workshops1

How to Stop Doing Yoga....and Start Being Yoga!

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 15 May 2017 13:50:25 GMT

“Yoga is not about touching your toes, it’s about what you learn on the waydown” ~ Jigar Gor

Yoga asana (the poses) that we practice in class or on our own, are simply the surface of the oh so powerful world of yoga. It is the greatest way to walk through the door and into the amazing world of being yoga and not just doing yoga. As Sri T Krishnamacharya says - “ Yoga is the process of replacing old patterns with new and more appropriate patterns. ” Our lives are ever evolving and so shall our yogic lifestyle. Practice on fellow yogis! Practice on and off the mat, come home to yourself.

Here are some simple tips on how to bring the other limbs of yoga into your daily life.

We begin by learning about our external ethics (Yamas). It is simply knowing and acting on what’s right and what’s wrong.

Ahimsa - Replace hurt or violence (to others and yourself) with compassion. It takes courage - a lot of it - to look deep enough to see the quiet ways in which it is better to use compassion.
Satya - Would your soul rather be real or appear perfect? Know your truth and live it. It may not feel safe at first, however you will quickly come to know it feels real. Be your unique self.
Asteya - Live a life of integrity. Our highest level of self cannot shine through if we steal our light from others or other places. 1 May 7, 2017
Brahmacharya - Ask yourself, what are you over indulging in? Too much is simply too much. Clear the clutter, release the junk, soften the density of blocking energies within you.
Aparigraha - Realize nothing is permanent and clinging onto things as if they were possessions will only lead to fear, worry and a sense of scarcity. Remember expectations will only create limitations.

Moving onto the Niyamas now, we focus on our internal ethics, the foundation of stepping into our brightest light.

Saucha - purify your thoughts, your intentions, your self talk. The best form of a cleanse!
Santosha - Feel and know immense gratitude for all that you already have and all that you have created. Love your life wherever you may be.
Tapas - Hang in there! remind yourself how strong and courageous you really are as you walk through the fire, or have those days of needing to dig deep.
Svadhaya - What do you need to either release or bring into your life so you can truly know you? Fall in love with learning about YOU!
Ishvara Pranidhana - Surrender! Surrender! Surrender! Trust the flow of your life. Instead of trying to control, begin to simply pay attention.

The remaining limbs or gifts we can gain from in a daily yoga life are;
Asana - our physical practice, what we know as yoga on the mat.
Pranayama - A practice of mindful breathing.
Pratyahara - looking inward by withdrawing from outside influences.
Dharana - Cultivating concentration, focusing your thoughts. Dhyana - A practice of mediation, as familiar to many as an asana practice. Samadhi - Sweet sweet bliss! Spiritual illumination and a sense of oneness with all.

“ YOGA ADDS YEARS TO YOUR LIFE AND LIFE TO YOUR YEARS” ~ Alan Finger.

Learning to live a yoga lifestyle is very easy and affordable with The Yoga Studio of Calgary’s Summer Sizzler Pass! 11 weeks of unlimited yoga for only $16 per week! Stay tuned, passes go on sale June 1st.

Top 5 Ways Yoga Can Help With Anxiety

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 08 May 2017 13:52:42 GMT

Living with anxiety can feel debilitating. You tend to hold your breath frequently, your body tenses and cortisol levels rise. These all inhibit you from feeling safe and reacting rationally. A term “emotional flooding” can be used. When we experience some kind of life threat our survival instincts are triggered and we race off to flight, fight or freeze mode. If we are living with anxiety we quite often find ourselves here on a regular basis….but we don’t have to live this way and there is quite a simple solution; YOGA . This ancient practice of coming back to one’s true self has countless benefits for living any life we could desire. Here are the top 5 reasons why you should be practicing yoga if you are living with anxiety.

Breath - No doubt you have heard this one before, have you really given it a good chance? Your breath is your greatest source of self care and healing. We have the ability to control it and use it at any minute. Coming back to your breath allows you to focus on simply breathing and nothing else. Deep, full belly breaths activate your parasympathetic nervous system telling your brain you are safe. Try this one; Box Breathing….breathe into the count of 4, hold for 4, breathe out for 4 and hold for 4. As you do this you may want to close your eyes and picture your breath going around in a box shape. Repeat as many times as feels good for you.
Notice - Slow down, and intentionally notice your surroundings. This act will ground you and allow you to stay present in the moment, the place where life truly exists. Notice the space, the sounds, the temperature, take it all in. How does that make you feel? Feel, observe, are you safe? If you are safe take a breath and move onward, you are grounded now, cortisol levels are down and you are ready and feel strong to go forward.
Yoga Asana (poses) - Many poses such as child’s pose, standing forward fold and bridge pose have amazing benefits for the nervous, lymphatic and cardiovascular systems. These poses quiet the mind, slow things down, allow blood to nourish your brain and act as a form of therapy for high blood pressure….. to name just a few benefits. A regular yoga asana practice will prove it’s effectiveness almost instantly.
Meditation - Any form of mediation and any length of meditation creates an immediate chance to focus, draw your attention to what is happening right now. What is happening right now may be as simple as, you are breathing in and you are breathing out. Meditation offers you an opportunity to establish an intention. This then allows you to create an opportunity and hopeful feeling of accomplishment. Feelings of self love, courage and confidence are anxiety busters. Close your eyes and picture yourself accomplishing something that would lead you to feel good….start small. When we mediate we are working with our thoughts, not trying to 2 May 7, 2017 silence them. When we are working with our thoughts it’s important to know there are 2 kinds of thoughts, those that talk to us telling us what we are doing, what we need to do, etc. The second kind of thoughts are the ones that are like movies, we are watching them instead of them being our internal dialogue. Guess what! You get to create what you tell yourself and what you choose to watch. Meditation is where you can go to do just that.
Community - It has been proven again and again that we feel better when we are with others. Yoga fosters a community around you. You can go to classes to practice yoga poses and learn breathing techniques, but what you may not realize is you are benefiting so positively by simply being in a space with others. We feel connection with and empathy for others. We learn from and teach others. Confidence starts to creep up quickly and you will notice yourself feeling better and better as all the feel good hormones such as oxytocin and serotonin begin to flow through your body.

One final thought….try this one; release your tongue from the roof of your mouth. Instant release! Your tongue connects all the way down to your shoulders by small muscles and ligaments. How often do you find yourself pressing your tongue to the roof of your mouth? Let it go and you’ll instantly sense a release in your shoulders.

Join Senior Yoga Therapy teacher Trish Robbins on Saturday May 13th for a 3 hour workshop on yoga for anxiety and depression.

CRYSTAL BOWL SOUND HEALING

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 01 May 2017 13:28:18 GMT

Sound vibration is one of the most ancient forms of healing human beings have used and explored over the millenniums. A sound healing mediation with alchemy crystal quartz bowls is a transcendent experience for the mind, body and soul. The benefits you will receive are literally infinite. During sound healing the mind journeys into a dreamlike state to receive intuitive intelligence from the higher form of self. This guided meditation allows us access to our higher consciousness. It is a very receiving state for the mind to be in, one where the body is relaxed and the mind is receiving. It is here we can begin to wash out limited beliefs and patterns that the subconscious mind holds, allowing us to plant new seeds of intention and resolve. The shifts that occur within our energy field are profound.

To begin to understand how sound vibration affects the body we can start by saying we all energy. Everything around us is energy, we are energetic beings, and the entirety of the Universe holds the bio energetic filed.

The basic units of energy are light and sound. Energy ~light and sound ~ moves in waves.

The sound vibration of crystal bowls is an energy that travels the energy system of our bodies, through the chakras (the energy centres of the body).

The body is designed through its system of energy centres – chakras to be an integrated and connected part of our surrounding bio energetic field – the Universal energies. If we can balance the energies within us and connect to the bio energetic field the result is perfect health, perfect balance and harmony. When we are not in harmony, it is a sign we have fallen away and are imbalanced in our chakras and disconnected from the bio energetic filed.

The solution is to reconnect, to activate and switch back on all the energy centres in your system and harmonize with the bio energy field. Essentially it’s to get “plugged back in”!

This is where the sound vibration comes in. The crystal bowls create sound waves that create a circular form of energy that spirals up and that surrounds the body and the bio energetic field. The higher energy frequencies enter in a clockwise direction, the body system energy releases in a counterclockwise action. This downward –upward streaming of energy created a double spiral of energy happening, and forming a scalar energy column of energy around us. High frequencies enter the body via the chakras, beginning a the crown and exits the body in a downward motion. This energy moves through the conduit of the spine and outward through the neural network, to be dispersed through out the bodies energy system.

We respond to the energy of the crystal bowls because we to are energy. Our energy centres, the chakras are centred along the spine and the core of the body, beginning at the tailbone and ascending to the crown of the head. This includes the seven major energy centres of the body as following: 1Root/ 2 Sacral / 3 Solar Plexus/ 4 Heart / 5 Throat / 3rd Eye / 7Crown. Each of our Chakras has a corresponding note or sound, the root is the note of C / Sacral is the note of D / Solar Plexus is E / Heart is F / Throat is G / 3rd Eye is A / Crown is B. There are also energy centres and notes that are above and below the Root and Crown chakras. As you can see we are built much like a musical instrument. Therefore we respond to sound healing and energy very well, as like energy attracts like energy.

When the crystal bowls are played a vibration and sound are emitted, this energy travels in sound waves. Each crystal bowl plays a specific sound note and then 4 tones above and below this note. The spiralling sound waves seek out the like notes in our energy body to be played one by one, note by note, moving through the bodies whole energetic structure. When the waves encounter a blockage in the body, sound vibrations begin the process of aligning and entraining, to create like vibration and frequency in the energy centre that is needing the balancing. It could be said you are being “tuned in”. This spiral wave makes its way up the body balancing, and tuning the body back into harmony. It is a balancing process for the body to harmonize and come back to wholeness it knows.

The brain experiences quiet a lot in this process of sound as well. While experiencing the sound waves of the crystal bowls the brain can no longer recognize the separation of the right and left hemispheres. The sound rolls right through the corpus callosum (the brain matter that separates the right and left hemisphere, and is what creates the duality of our human nature, the yin & the yang). The sound spirals round and round, reintegrating the two hemispheres, and we experience a shift from linear thought expression to one of global perception. Instead of isolated clusters of neural activity, here and there, the whole brain lights up. The mind is unified and goes global and experiences wholeness.

We are experiencing unity of consciousness in this state of mind. This is where people say they felt as if they “feel no space, no time”. It also may be hard to distinguish where the sound begins and ends, the sound seems to roll around the head (sometimes we experience dizziness and or feel like we are out of our body).

The crystal bowls allow us to move beyond separateness, to oneness, integration, wholeness of mind. In this free state of being, separation from the universe simply falls away. You may ask, is this like meditation then? Absolutely, it is a guided sound ~ energy meditation!

The brain waves synchronize with the spiralling sound waves, beginning to slow down in frequency. In our awake and alert state the brain functions at a Beta level: 20 cps (cycles per second). When we listen to the sound vibration of crystal bowls the brain shifts down from Beta (20 cps), to Alpha and on to Theta, which is 6-4 cps. You are in a meditative brain frequency.

The mind sinks into the subconscious layers and enters a dreamlike state. Here we can feel the release of emotions, fears, desires and memories. The consciousness is being given the opportunity to reflect on to its self, to process and integrate what it has experienced. The body is as if in a deep sleep, breathing slows, heart rate slows, blood pressure drops. All physiological phenomena advanced meditators reach, in self-directed meditation. The crystal bowls act as gentle guides, to lead you through levels of frequency, bands of energy and layers of consciousness.

You will experience amplified energy and shifts in your mind and body will occur with crystal bowl sound healing. It is an experience like no other, transcendent for the mind body and soul.

Creating Positive Change! 21 Day Yoga Challenge @ The Yoga Studios!

Wed, 12 Apr 2017 14:20:37 GMT

April 29th – May 19th

“ Yoga is the golden key that unlocks the door to peace, tranquility & joy ”~ BKS Iyengar

Spring is the perfect time to create positive change; cultivating balance & harmony within and without :)

A daily yoga practice has been proven to increase energy, flexibility, improve sleep quality, help with stress management, increase confidence, self-awareness & resilience….

Essentially, improving our overall wellbeing in more ways that we can possibly imagine!

Practicing with a committed group of individuals is even more rewarding! Find comfort, strength & inspiration amongst community – support is one of the most important factors for sustaining positive changes. And it’s FUN :)

This year Meghan & Chrissy will provide guidance for integrating yoga philosophy into daily life, sharing practical tools & tips to create more awareness and cultivate physical, emotional & spiritual wellbeing.

Look forward to creating positive changes!

See you on the mat!!

What I Gained When I Gave Up Control……I Mean Really Gave Up Control

Mon, 06 Mar 2017 14:11:19 GMT

For so many of us the idea of giving up control is soaked in fear and anxiety. If I give up control won’t everything fall apart, won’t everything I have worked for be ruined? Your mind begins spinning with worries and scenarios of how scary stepping out of controlling your life feels, it is quite like facing trauma. I most certainly felt like the thought of giving up control was like my breath was taken away from me. I run a very busy business with many many moving parts, I am a mommy to 3 school aged children plus one on the way, I am a member of my kids’ school council board, and of course am always putting on and taking off my many other hats of life. So what was I so fearful of by giving up that control? Being a yogi I was sure I already knew this! I had been observing my thoughts and reactions with awareness for quite some time trying to decipher the answers to my irritating life questions; how do I increase business? When is the best time to talk to my kids about the big scary things, or better yet how to get them to talk to me? On it went all the while I was continually banging my head against that wall. After a time of soul cleansing, I abruptly realized I thought I was on the right track, when really I was not at all hitting the mark. I was controlling the letting go of control! I knew all about pranidhana (surrender) and yet wasn’t fulling putting it into my own practice. I would let go a little bit, breathe through my episodes of growing anxiety, and hold back as much as I could until I couldn’t stand it any longer and I would jump back in. I was accomplishing only part of what was needed, I had the awareness, but not the surrender. I did not trust that is was safe enough for me to fully let go and not know the outcome…….until I looked at my vulnerabilities. Being vulnerable and seeing your own vulnerabilities feels a lot like losing it all! It is scary and feels unsafe. The thing about vulnerability though is it shares many characteristics with love and kindness. They all offer tremendous healing and wholeness, if we allow them into our souls. They both have the power to heal but also a very fearful power. Whether we are in love or feeling vulnerable we fear losing. We fear something so bad will happen that we will be wounded forever……but only if we CHOOSE to lean towards that side. Leaning towards the side of healing lets us know we have the opportunity to to heal those wounds. So if we are going to bust right open and let ourselves be vulnerable, let us have the awareness to let all the trauma, all the shame, all the guilt, the sadness, the fears and worries exit promptly. Once you no longer have that shame and those fears, then the action of control no longer has power over you. You are controlling your life so you can create an outward image and sense of who you are, but if who you feel you are is rid of shame, guilt, judgement, fear there is no need to control an image because you feel safe to just be.

Begin to focus not on what you desire in life, but how you would feel if those factors already existed in your life. Thinking so hard about scarcity or the need for more simply invites in more lack. Focusing on how you would feel safe, stable, secure if scarcity was a thing of your past will invite in the endorphin releasing hormones making your mind and reaction a very positive one. I was constantly checking in on my business, pleading with my kids to listen to me and asking my fiancé to please do the things on our list and then walking away thinking “fine I just choose to surrender to it all!”…….and then waking up the next going, I surrendered, why isn’t it better? It wasn’t any better because I was still fully focused on creating and controlling. Of course my yogic mind knew what to do….but that’s just it, it didn’t need to “do” anything. How was checking in on my business every hour going to actually make it better? It really wasn’t at all. But checking in on how I felt to run a very successful business sure made me feel safe and stable and a success. No need to shamefully feel like I have failed that day for any reason because I. Felt. Safe!…..and you know what, the details take care of themselves. What it is you focus on is what grows. I now focus on how it feels to be a business success story, a nurturing, giving and loving mom, and non-judgemental, non-nagging partner. The doing part of my brain gave up the control, so the being part could experience and feel life instead of force it……and you know what, my business is flourishing! I have a beautiful connection with my children and we have a high level of emotional intelligence between us, and there is so much fun and playfulness and love between my fiancé and I because he’s best at being him, and I’m best at being me.

Christina is a mommy to 3 + 1 on the way, an entrepreneur, owner of The Yoga Studio Calgary and a living life to the fullest junkie. She is inspired by many who walk along side her and many she continues to dream who will.

Where are you on the Trauma continuum?

Mon, 06 Feb 2017 15:40:05 GMT

By Lynn Fraser, Living Inquiries Senior Facilitator Trainer

We have all experienced trauma. It could have been a life-threatening assault or a car accident that resulted in Post Traumatic Stress Disorder (PTSD). A form of developmental PTSD results from long term trauma in childhood. We may have been formally diagnosed or simply know for ourselves that something isn’t working right.

Exposure to sudden or short-term trauma results in a stress response. For many people, the state of being on red alert returns to baseline after a period of time. Trauma often sets the stage for growth, resilience and confidence in our ability to cope with challenging circumstances. People with prior trauma may have more severe symptoms that don’t resolve with time.

Common responses to trauma include a high startle reflex or hyper arousal, anxiety, depression, difficulty sleeping, sadness, anger, guilt, fear, flashbacks, confusion and feeling numb or immobilized. This simply means your system is now reacting in a certain way to threat or perceived threat. As frightening as it is to feel hijacked by our primitive brain, our response really is just part of the Fight/Flight/Freeze mechanism.

Addiction and compulsions are a way many of us avoid and manage our responses to trauma and this leads to more suffering. It can feel like we are war within ourselves, like our brain is so damaged we will never experience relief and happiness. Working with an experienced facilitator in the Living Inquiries can help provide the safety we need to heal. Energy or sensations that we may have experienced as threatening, can come to be seen and felt simply as our body’s response to a perceived danger.

When we’re able to allow a sensation or energy, images will often arise that are related to being unsafe. Through the repeated experience during inquiry of seeing that words and images themselves don’t threaten us, the stickiness or Velcro effect dissolves and we can stay with the energy itself.

Over time, I have grown to appreciate my defense or protective mechanisms. These allow us to survive and get through tough situations. Substance addictions like alcohol, drugs, and food or process addictions like shopping, work, Facebook or porn are just coping strategies we may have used. Compulsions are an understandable response to trauma. Knowing this helps us let go of shame and judgment and opens up space for letting go of strategies that create more suffering.

Our system’s response to trauma makes sense. When we look at what actually happens, we can understand and watch the process as it arises. I look out for certain types of thoughts or reactions because they are clues that a trauma response may be activated. With this awareness, I can support myself through relaxed breathing, sleep, walking in nature, gentle yoga and inquiry. Given my past history of trauma and PTSD, I may always have a more reactive or sensitive Fight/Flight/Freeze response. Through the Living Inquiries, I know in my bones there is no threat in any bodily sensation. Trauma moves through and my system resets back to calm and peace.

Lynn Fraser

Living Inquiries Senior Facilitator Trainer

Posted from: http://naturalrestforaddiction.com/trauma-continuum/

Settting your Intentions for 2017

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Mon, 23 Jan 2017 16:03:30 GMT

By Anne Douglas

During the holiday season I had the opportunity to enjoy the quiet of our home and the warmth of a fire each day. My routine of building and maintaining the fire became somewhat of a preoccupation as it provided the necessary heat to remain comfortable as well as a delightful object of reflection, as I contemplate the New Year that lay ahead and my intentions for it.

Some days the fire burned robustly throughout the day and other days, not so much. It occurred to me that the building of a fire is similar in metaphor to the fulfillment of an intention. There are critical steps to be taken that can’t be rushed, and if you get ahead of yourself the embers of the initial efforts or interest just aren’t enough to sustain it.

The flames of a hearts desire from the initial tinder or ignition for action, but one must tend to it regularly for a sustained burn. Equally as important is the need for air or space for full and efficient combustion. There has to be room for a fire to breathe. But give it too much air and the fire and subsequent heat can dwindle.

Finding that perfect balance of effort and ease in our endeavors is a dance worth negotiating early in the game. As Goethe, a 16th century German poet and philosopher said; the moment one definitely commits oneself, then providence moves too .

In iRest – Yoga Nidra , we use Intention and Heartfelt Desire as the first and most significant steps in the practice, to help develop clarity, direction and motivation. If you would like to learn more about iRest as a tool for your own practice or as an added offering to your students or clients, join the Introductory Workshop, March 3-5, 2017 and the Level I training over 2 weekends on Oct. 27-29 and Oct 2-5, 2017.

As we each tend to fires of our heart felt desires for 2017 and beyond, may we stoke the flames with intentional action steps along with some breathing room for grace and providence.

Anne Douglas is a Senior Trainer for the Integrative Restoration Institute, and is teaching both the iRest Yoga Nidra Introductory Workshop and Level I Training in March.

The 2 Very Powerful Antidotes for Anxiety and Depression Yoga Offers Us!

Mon, 09 Jan 2017 15:11:11 GMT

So how does yoga help? In a nutshell, it heals our nervous system. The nervous system for those suffering from the effects of anxiety and depression is maxed out, fried up and struggling to find balance. These 2 forms of yoga have been proven time and again to have immense restorative benefits.

Pranayama (Breathing)……

Simply put, they can’t and this then leads to chronic issues and depression. Pranayama or yogic breathing is a tradition that dates back 5000 years and has proven to be immensely effective at regulating and healing the nervous system…..By slowing and regularizing our breathing we instantly engage the parasympathetic nervous system (PNS). This leads to raised carbon dioxide levels and brings the ph level in the blood to a healthier state. The vagus nerve is stimulated and begins to secrete acetylcholine which then reduces the heart rate and restores all efficient organ function throughout our entire body. Boom! there it is, peace…..

Restorative Yoga (ahhhhh)……

First of all, what is restorative yoga not? Boring, and slow…..restorative yoga is anything but boring and slow let’s just clear that up straight away. Even the most active flow minded yogi can benefit from the deep therapeutic effects of restorative yoga and see the benefits to their regular practice. Restorative yoga increase flexibility and releases tense muscles by purging out built up negative energy in the muscles. We can all benefit from a restless mind, especially those suffering from anxiety and depression. Restorative yoga is a form of therapy and meditation that you will eventually carry off your mat and into your life. You’ll have the tools with you that can quiet that monkey mind and spark calm. Restorative yoga heals the body by activating the PNS. Body healing comes from a ideal regulated heart rate, intestinal activity and organ function. Overtime the negative effects from anxiety and depression lessen. Restorative yoga induces emotional healing by digging up buried negative emotions from our tissues and soul, they come to the surface to be released. We can all notice and benefit from a boost to our immunity which will come from body healing. There are amazing benefits that can be reaped from restorative yoga and they all are within our own power and control. This investment we can all make to ourselves has countless positive effects in battling symptoms of anxiety and depression and simply leading to a grander life. Treat yourself and experience this magic elixir bring you back home to yourself.

Christina is a mommy to 3 + 1 on the way, an entrepreneur, owner of The Yoga Studio Calgary and a living life to the fullest junkie. She is inspired by many who walk along side her and many she continues to dream who will.

Karma Yoga and the Art of Giving Back

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Fri, 11 Nov 2016 15:45:14 GMT

https://www.psychologytoday.com/blog/enlightened-living/200906/karma-yoga-and-the-art-giving-back

written by Michael J Formica MS, MA, EdM

What do you give back?

Karma Yoga is the practice of giving back to the communities of which you are a part. In its purest form - seva, or selfless service - it is an act of kindness and generosity that neither demands, nor expects, reciprocation. During this time of great social, economic and environmental need, what do you give back?

In thinking about an acquaintance of mine the other day, I was struck by the thought that she is a pure consumer . She is a woman of means who has neither earned her money for herself, nor inherited it. She does not work, she does not volunteer, and she participates in the groups and communities of which she is a part only to draw from them, never giving back. She doesn't even recycle. This little realization led me to consider this very notion of giving back, which then brought to mind the memory of my father.

My father was a great, if unwitting, Karma Yogi. His motto, inscribed on the plaque he received upon his retirement as a university professor, was "Service before self." He imparted that lesson, and many others, to his students, his colleagues, as well as various charges throughout his life.

Several of his lessons made a lasting impression - there was the "dignity speech", the "put it back where you found it" rule, the notion of "respect authority, but don't be afraid to question it" and the idea of "buy quality once", just to name a few. None, however, was as salient, or as lasting, as "service before self". This was because he didn't just talk about it, he lived it. Now, before you think I am going to wander off into some sentimental rumination about my father, read on, as his ethic is only a foil.

The Law of Karma, in its simplest interpretation, suggests that "you get what you give" (see also 1 , 2 ). One of the great vulnerabilities of humanity has always been the failure to recognize that we live in a reciprocal environment . But we don't give and take; often, we just take.

The consequences of this tactic have become roundly evident in recent years, both environmentally and economically. We have created a series of imbalances through globally imbalanced action, and now we are experiencing a correction; again, both environmental and economic.
Now, we might interject ourselves into that correction, and maybe even impose ourselves upon it. But we can't conquer it, control it or bend it to our will because we are part of the whole system. The eye cannot see itself.

Acknowledging the reciprocity of our world and, indeed, our very existence, leads us directly to this idea of giving back. No, we may not get what we give, but, in giving, we keep the whole system running.

So, make the effort. Throw your loose change into the can for homeless pets the next time that you buy dog food; stay an extra 10 minutes with that student struggling with quadratic equations; buy your shoes at Tom's (who gives away one pair of shoes to a needy kid every time they sell a pair); get your produce from local farmers; be a Girl Scout Cookie Mom; eat vegan; recycle; volunteer one Saturday a month to Habitat for Humanity; wash dishes in a soup kitchen once a week...

Do you feel that breeze on your face?...it's a butterfly flapping its wings on the other side of the world. So, give yourself - your love , your talents, your light - to your community, and make the world a better place for all of us.

Office Yoga - 5 ways to stretch at your desk

info@theyogastudiocalgary.com (Yoga Studio Calgary) — Fri, 07 Oct 2016 17:35:49 GMT

It’s over 5,000 years old practised by millions of people around the world; we are of course talking about yoga. But with our hectic 21st century lifestyle yoga has become an important health practise in combatting sickness and injuries common in the modern workplace. For a healthier, more productive office, here are five feel-good yoga stretches you can do at your desk.

Do Yoga at Work Without Leaving Your Desk

Tue, 23 Aug 2016 15:29:31 GMT

By Ann Pizer

It's great to do a yoga routine before or after work, but what about incorporating some stretches into the rest of your day? Stretch breaks are especially important for people whose jobs require them to sit at a desk in front of a computer for long hours, which can result in back pain and repetitive stress injuries. Just taking a few minutes to do stretches at your desk can relieve stress, increase productivity, and most importantly, make you feel better.

1 Neck Rolls

1. Take your shoes off before starting these stretches if you are wearing high heels.

2. Close your eyes.

3. Let your chin drop down to your chest.

4. Begin to circle your neck slowly, taking the right ear to the right shoulder, the head back, and then the left ear to the left shoulder.

5. Try to keep the shoulders relaxed and not to hurry through any areas of tightness that you come across.

6. Take 3-5 rolls and then switch directions and take another 3-5 rolls.

2 Cat-Cow Stretch

1. Bring both feet flat on the floor.

2. Bring your hands onto your knees.

3. On an inhale, arch the back and look up toward the ceiling.

4. On the exhale, round the spine and let your head drop forward.

5. Repeat for 3-5 breaths.

Adapted from Cat - Cow Stretch .

3 Seated Forward Bend

1. Push your chair back from your desk.

2. Bring both feet flat on the floor.

3. Interlace your fingers behind your back.

4. Straighten your arms as much as possible, drawing your interlaced fingers down.

5. Fold at the waist, bringing your interlaced hands over your back.

6. Rest your chest on your thighs and release your neck.

Adapted from Standing Forward Bend .

Read the FULL Article Here

Yin Yoga Teacher Training with Debby Sereda Sept. 2nd – 5th at our Crowchild location

Thu, 14 Jul 2016 17:40:08 GMT

A Training not to be missed! This is rare opportunity to study Yin Yoga in Calgary.

A comprehensive 30 hour Yin Yoga Teacher Training designed for teachers and students interested in learning the anatomic and energetic theories of the practice.

Key Concepts:

•Yin Yoga: Theory and Practice

•Understanding the postures

•Assisted Yin

•Theory of exercise

•skeletal differences

Debby Sereda has a 300 Hour Advanced Studies Diploma from Yin Yoga Founder Paul Grilley. She has been teaching Yin Yoga classes and workshops for over 5 years and Yang yoga for 9 years.

Debby also holds a 300 Hour Certificate from the Yoga Studio College of Canada.

Please feel free to contact Debby directly if you have any questions or would like more information:

403-283-9747

yogamaya@shaw.ca

www.yogamaya.ca

Dates & Times:

Sept 2 – 5, 2016 – 30 hours

Friday, Sept. 2: 9-6pm

Saturday, Sept. 3: 1:30-9:30pm

Sunday, Sept. 4: 1:30-9:30pm

Monday, Sept. 5: 9-6pm

(1 hour break for lunch each day)

Investment:

$650.00 gst

Sign up early to reserve your spot!

Rise and Shine! 2 new 7:45 am Flow classes added to our schedule.

Thu, 14 Jul 2016 17:28:31 GMT

Please check our online or in studio schedule for location and details.

Summer Sizzler Pass $179

Thu, 14 Jul 2016 00:00:00 GMT

11 weeks of unlimited yoga. Pass is valid at both north locations. No other discounts can be applied.

Yoga Inspiration

Tue, 08 Dec 2015 00:00:00 GMT

With the holiday season fast approaching, and the year coming to a wrap, it’s no surprise that a few of us have been feeling a little drained and may have fallen off the wagon a little bit when it comes to making that extra push for our well being. Whether it’s the gym or yoga – it’s important to remember that change does not come over night. If you’re in need of a little inspiration to take with you into the new year, you’ve come to the right place.

1. Try something new. We can all get stuck in a rut from time to time. We go to the same class, same teacher, same studio. While there are huge benefits to this routine, it’s nice to shake things up sometimes. Check out a different teacher or style of class. If you usually take a Flow class, try an Iyengar or Restorative class. Or try the same style of yoga with a new teacher. Each teacher brings their own unique voice to their class. You might learn something new!

2. Do some reading. There are so many fantastic books out there. There’s so much to learn about this practice. Check out: The Heart of Yoga by Desikachar, Yoga Mind, Body & Spirit by Donna Farhi, and Light on Yoga by B.K.S. Iyengar.

3. Do a workshop or training. Workshops and trainings are incredible sources of inspiration. You get to spend a longer period of time with a teacher working on a variety of subjects – specific poses, meditation, anatomy, or learning how to teach. You can find a workshop or training that really speaks to you on a personal level.

4. Dedicate your practice to someone. We often think that our practice is all about us. However, there are huge benefits to dedicating your practice to someone else. You can offer your efforts and light to that person. Also, remember that what you learn about yourself on the mat can ripple through to your life off the mat. When you learn to be more patient, calm, and peaceful, it can affect everyone around you in a really beautiful way. So try dedicating your practice to those you love!

5. Take some time off. After all, absence does make the heart grow fonder! Sometimes when we feel like we are dragging ourselves to class, it’s because we really need to take a break. A day or two of rest can make a huge difference. During your time off, use that hour and a half that you would normally practice to do something that helps you relax. Maybe it’s a massage, a long bath, a nap, snuggling with your dog or cat… whatever you want! When you get back to class, you will feel energized and refreshed.

Patricia Walden is a senior iyengar yoga teacher. Check her out below on how she keeps herself motivated to her practice:

Neti Pots: A guide to Nasal Irrigation

Tue, 18 Aug 2015 00:00:00 GMT

With Fall just around the corner, colder weather starts to occur and allergies tend to flare up, and those around us catch the tendency to become ill. Practicing regular nasal irrigation promotes good sinus and nasal health. People that suffer from chronic sinusitis, headaches, halitosis, anterior rhinorrhea (watery discharge), nasal congestion, and allergies may benefit from regular nasal irrigation with the use of a Neti Pot.

Nasal irrigation refers to flushing excess mucus and debris from the nose and sinuses. The earliest record of nasal irrigation is found in the ancient Hindu practice of Ayurveda whose roots are traced to the Vedas. It was customary to perform jala-neti daily, as part of soucha (personal hygiene according to scriptures).

To use a neti pot, tilt your head sideways over the sink and place the spout of the neti pot in the upper nostril. Breathing through your open mouth, gently pour the saltwater solution into your upper nostril so that the liquid drains through the lower nostril. Repeat on the other side.

Using ordinary tap water is not recommended and additionally can be uncomfortable because it irritates the mucous membranes. Use of distilled, sterile or previously boiled and cooled water over ordinary tap water is advised. A warm, salt water solution is recommended with enough salt to match the tonicity of the body cells and blood. The reason we do not use cold water is that in addition to also irritating the nasal membranes, it can also exaggerate the gag reflex during irrigation.

Neti Pots are available for purchase at the studio for $28

Recipe of the Week: Chai Tai Smoothie

Sun, 12 Jul 2015 00:00:00 GMT

This creamy smoothie incorporates warm spices and a hint of banana for a delicious, protein-packed blend.

1 cup (240ml) unsweetened almond milk or other nut, grain, or seed milk (strained if homemade)
1 cup (240ml) coconut water
1/4 cup (43g) chopped pitted dates (soaked, if using a conventional blender)
1 teaspoon natural vanilla extract
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/8 teaspoon ground nutmeg
1/8 teaspoon ground cardamom
Pinch of ground cloves
Pinch of natural salt (optional, to bring out flavors)
2 medium frozen sliced bananas
1 cup (125g) ice cubes (optional)

Optional Boosters:

1 tablespoon blanched raw almonds, soaked
1 tablespoon chia seeds
1 tablespoon flaxseed oil

Throw all of the ingredients into your blender and puree on high for 30 to 60 seconds, until smooth and creamy.

Serves 2.

RECIPES

Recipe of the Week: Banh Mi Spring Rolls

Sun, 28 Jun 2015 00:00:00 GMT

Looking for something fresh, as well as quick and easy to nosh on this summer? Check out this Banh Mi Spring Roll recipe from minimalistbaker.com What is Banh Mi? Banh Mi is a Vietnamese snack consisting of a baguette, filled with a variety of ingredients, typically including meat, pickled vegetables, and chili peppers. This is a flexible alternative as this recipe substitutes a baguette and meat with tofu and rice paper rolls. Bon Appetit!

Ingredients
VEGGIES
2 cups vegetables (carrots, daikon or red radish, julienned)
3/4 cup unseasoned Rice Vinegar + 1 cup water
4-5 Tbsp sweetener (i.e. agave nectar, sugar or honey if not vegan)
1/2 tsp sea salt
1 lime, juiced

ROLLS
1 block extra firm tofu
1 Tbsp soy sauce
12 spring roll rice papers
1 large bundle cilantro, large stems removed (or sub basil or mint)
Sriracha or chili garlic sauce

PEANUT SAUCE
1/2 cup peanut butter (I use all natural crunchy)
2 Tbsp. soy sauce
1 tsp. chili garlic paste
3-4 Tbsp. brown sugar, depending on preference of sweetness
1 lime, juiced
1/3- 1/2 cup hot water

FOR GARNISH / SERVING
1 green onion, thinly sliced and added to dipping sauce (purely aesthetic)
Leftover vinegar sauce OR peanut butter or almond butter sauce for dipping

Instructions

Preheat oven to 400 degrees and wrap tofu in a clean, absorbent towel and set something heavy on top to press. Once preheated, slice tofu into medium-sized rectangles (see photo) and place on a parchment-lined (or lightly greased) baking sheet.

Bake for 25-30 minutes, or until golden brown on all sides. Generously brush with soy sauce and set aside.

While the tofu is baking, prepare pickling sauce by combining rice vinegar, water, sugar, salt, and lime juice in a jar and shaking to combine. Taste and adjust seasonings as needed, adding more sweetener of choice for sweetness, or vinegar or lime juice for tanginess. Transfer to fridge to chill.

Next, prep vegetables by julienning or thinly slicing radish, carrot and any other desired fillings (jalapeño is a common Banh Mi addition). Add to vinegar mixture to quick pickle in the fridge.

Prepare station for making spring rolls by getting a surface to lay rice papers on, and heat 2-3 cups water to boiling, then turn off heat.

Drain pickled veggies at this time and reserve liquid for dipping. If opting for a nut butter sauce, prepare at this time.

Prepare your peanut sauce in a food processor by mixing the first five ingredients and then slowly adding hot water until you’ve reached desired consistency – slightly thick, slightly runny.

To prepare a spring roll, dip rice paper in hot water for 15-20 seconds, or until soft and pliable and transfer to a damp working surface (such as a cutting board). Then add 3-4 pieces tofu, pickled vegetables, 1-2 tsp sriracha or chili garlic sauce, and a large handful of cilantro. Fold over once, tuck in edges, and continue rolling over.

Lay seam side down on a serving platter or baking sheet and cover with a slightly damp towel to keep moist. Continue until all spring roll fillings are used up – about 10-12 rolls.
Serve with leftover vinegar sauce OR my favorite almond butter or peanut butter sauce. Leftovers store well covered in the fridge for up to 2 days, though best when fresh.

Toga: Toe Yoga

Fri, 19 Jun 2015 00:00:00 GMT

Ah, feet. So often neglected, but so important for optimal health! As the days become warmer and sunnier, our feet are sure to be released from their cages of woolly socks and restrictive shoes. Did you know that besides pedicures, there are things you can do to pamper your feet and keep them youthful and healthy?

A few great ways to reconnect your feet to both the earth and your body are to:

1) Walk barefoot in nature. Not only is this activity calming and provides you with lots of fresh, clean oxygen, but it also helps to reactivate and strengthen some of the muscles in your feet. Early studies even show that connecting with the earth’s natural surface electrons (through our feet), has a positive impact on health and well-being.

2) Do yoga poses that target the feet! Tadasana (Mountain Pose), Warrior III, and Garudasana (Eagle Pose) are all great options. For more on yoga for your feet, click here .

3) Try Yoga Sandals! Similarly to going barefoot, Yoga Sandals help to spread the toes and regain balance and posture from the ground up. Over time, this retraining of the feet can help with proper alignment, as well as stave off such conditions as osteo-arthritis, hammer toes, and bunions.

Yoga Sandals are now available for purchase at both of our locations for $39.99. View the video below to hear about more great benefits of Yoga Sandals from Sandra Sammartino!

So what are you waiting for? Make like a kid again, and go run around in the park! Or better yet, the sprinkler!