Community Yoga Class For Keiran
Com·mu·ni·ty /kəˈmyo͞onədē/ A feeling of fellowship with others, as a result of sharing common attitudes, interests, and goals.
Community Yoga for a Dancer's Dream
Yogalife community, meet Keiran. Kieran is fourteen years old and loves to dance. He started taking ballet when he was four years old in Vancouver. He danced for several years there and then took a few years off after becoming self-conscious of the fact that he was the only boy in class. He started again three years ago and is now working towards his dream of becoming a professional dancer. Currently, he spends about 20 hours a week training in studios, at home, as well as performing on stage.
Kieran started coming to Yogalife last February and absolutely loves it! He can be found in class in positions that show his flexibility and strength, alongside his mother. Kieran enjoys adding yoga to his dance practice to enhance his breathing, and add calmness to his very busy schedule.
He recently auditioned for the Alberta Ballet’s summer school intensive, which is held in Calgary in July for three weeks.
He was not only accepted, but also awarded a full scholarship for the tuition!
Unfortunately, he still is required to come up with residence fees, which are over $2000. The opportunity to participate in the summer program means the possibility of acceptance into the full-time professional program, which would give him the training he needs for attaining a career in dance.
Join Melissa Perret for a karma class at Yogalife Studios North on March 5 at 3:00pm. Melissa is leading a vinyasa-style flow class with all the proceeds going towards Keiran's dream.
Lighten The Load: The Carbon Footprint of Laundry
The Carbon Footprint of One Load of Laundry
Hot yoga means sweaty things; towels, face cloths and the clothes we wear to practice in generally all get thrown in the wash after practice. At Yogalife Studios, we offer a free towel service with our monthly membership. We have upwards of 10 classes daily - over half of them heated - that usually require a towel over your mat. Most days it feels like our washer and dryer are running non-stop, and while we love to provide this service to our clients, we also want to bring awareness around the overall effect of this process.
The carbon footprint of a load of laundry:
0.6 kg CO2e washed at 30°C, dried on the line 0.7 kg CO2e washed at 40°C, dried on the line 2.4 kg CO2e washed at 40°C, tumble-dried in a vented dryer 3.3 kg CO2e washed at 60°C, dried in a combined washer-dryer
Depending on how you do it, and how many loads you get through each week, laundry can contribute a surprising amount to your carbon footprint. Washing and drying a load every two days creates around 440kg of CO2e each year, which is equivalent to flying from London to Glasgow and back with 15-mile taxi rides to and from the airports.
Source: www.theguardian.com
How Can We Lighten the Load?
Our yoga practice teaches us mindfulness, which applies to every part of our lives. Could you bring a shower towel or face cloth from home? Do you have a yoga towel that you aren't using that you could bring instead? If you are practicing yoga frequently, perhaps investing in your own towel is the next step (pssst, all of our retail stock is on sale for 40% off until Feb 14!). That way you could wash your yoga stuff with the rest of your laundry, which you are going to wash anyway. We know that laundry comes with the territory when things get sweaty, but let's all try and be mindful of our consumption.
3 Tips To Start Meditating
Ready, Set, Meditate
Meditation, like any other form of self-care, can be daunting or challenging in the beginning, but holds innumerable positive benefits once you find your flow. Just as you wouldn't start by running a full marathon, start small and let your meditation practice develop at your own pace. Anything's possible - you may sit for an hour, undisturbed - but chances are your body (or mind!) simply won't want that. By nature, we are busy, cluttered and distracted beings. This is why we refer to meditation as a practice - something that we build and nurture, commit to and experience. Start with these three easy tips to give yourself the time and space to de-clutter.
1. Literally Clear a Space
Clearing your mind and dropping into your body can be a lot easier when you've set up your space to reflect what you need. You don't need a zen garden with trickling fountains and softly cooing doves, but you DO need some sort of sanctuary. This can simply be a comfortable pillow and a candle, away from distractions. If you are trying to sit and drop-in near a pile of unfolded laundry or sink full of dishes, perhaps choose a different spot.
2. Sit for 10 Minutes
There is no maximum time that you must reach in order to "have an experience" or "really meditate", but you should commit to a minimum. Start with 10 minutes: set a timer and see what happens - maybe it feels like an eternity and maybe it flies by. This practice is about steadiness; a commitment to 10 minutes may turn to 15, 30, an hour. A steady commitment WILL help build your practice.
3. Use Props
You may not be used to sitting up tall for extended periods of time, so rather than suffering through your meditation, use props to find a comfortable seat. A block or bolster under the seat can alleviate tension in the hips and lower back. Blocks under your knees can help support and take pressure off the joints and a rolled-up blanket under your ankles can create a soft padding between your bones and the earth. There's always the option to lay back and rest your spine into the earth or a bolster as well.
Join A Class
Again, meditation is something you learn how to do, especially with the guidance of a teacher. If you are looking to build your tool box, consider joining a class to deepen your understanding of meditation, breathwork, mudras, mantras and gentle poses to prep the body to sit longer.
If you're interested in exploring meditation, join Sarah Zandbeek for Pranayama and Meditation, Wednesday nights at 7pm, Yogalife Studios North.
We Want To Give You Yoga!
Here's how we're going to do it
Feeling loved, appreciated and comfortable in a yoga studio is incredibly important. This is perhaps where you spend your calmest hour or so of the day; where you may open up and become more sensitive to yourself and your needs. It's where you sweat, grow, challenge yourself and even change. This place can grow to be your second home, your family, your team!
We want to make your connection to our studio really easy and affordable, and keep you excited about us! Here's a few ways we're going the extra mile to keep you on our team:
30 Days of Unlimited Yoga for $39
The best way to become acquainted with a studio is to go as much as you can! Get the most out of your 30-day trial: try new classes, meet the instructors, make friends in the tea lounge, have an apple after class (we provide those!). Your membership includes mat and towel service if you need it, on a first come first serve basis.
Our new student trial price equals less than the price of two drop-ins and comes with a mat and towel if you need. Bonus.
12 Class Challenge
This is where things get interesting. The 12 class challenge is just like it sounds, completing the goal of 12 classes within 30 days. We offer such a variety of classes; warm foundation, yin, meditation, vinyasa flow, acro, hatha flow and happy hips, just to name a few. You may fall in love with hot yoga or prefer to practice in a non-heated space; this trial period is your time to explore.
Once you complete your 12 classes in 30 days we will excitedly gift you with a free month of yoga (one month auto-renew = $99 - we're giving you two!).
We hope your curiosity and connection to yoga and Yogalife will continue to flourish as you deepen your practice.
Save On Your Monthly Membership
When you get into the groove of a steady practice and come to the studio multiple times a week, it makes sense to do an auto-renew membership. To help with this commitment, we'll cover $10 of your monthly fee. Sign up in the first month of your 30-day trial to snag this deal.
We know this is a lot of information but at the end of the day we just want to give you yoga. We want you to feel valued and supported as you get more serious about your practice. Whether that involves 3 sweaty flow classes a week or a variety of hatha/yin/meditation, we want to make this as accessible as we can. Never hesitate to ask our staff and instructors about the details.
Yogalife Teacher Feature || Dawn McCorry
Get to know Dawn McCorry
Dawn has been teaching at Yogalife since 2012. She loves the playful, loving, welcoming environment at Yogalife Studios. Dawn mostly teaches and practices at the North studio, but enjoys teaching her Mommy & Me class at South each week. She loves having her students feel quiet, connected, and relaxed at the end of a practice. Dawn is also the Mom to three very busy hockey playing boys and a Certified Birth Doula. She is looking forward to working on her 500 hr teaching training this year. Side note: we're looking forward to when she brings in cookies! (her gingerbread yoga-shaped ones were a serious hit this holiday season)
Catch Dawn February 13 for Prenatal Partner Yoga
Yogalife Studios North
2:30-5:30pm
How did you get your yogic start? Who brought you to your first class, what was that like, and where was it?
I started practicing yoga in 2005. I was looking for a way to heal and regain strength from my first pregnancy, yoga seemed like a great fit. My twin sister, Donna, and I went to our first class together at Shanti Yoga Studio in downtown Edmonton. The instructor was Zoe Stikeman, she was absolutely fantastic, so kind and knowledgeable. It was a beginner Hatha class, I remember feeling so comfortable on my mat right from the very beginning. What I wasn't expecting was how calm I felt right away. I discovered it was something that I was really yearning for in my daily life. Zoe has since moved to Toronto, if you are ever in the area, look for her classes!
Share a favourite quote, lesson, or teaching that inspires you.
'Live in the Sunshine, Swim the Sea, Drink the Wild Air' Ralph Waldo Emerson
'Heart in Hand, Feet on Ground' Jann Arden
'Don't ask yourself what the world needs. Ask yourself what makes you come alive and then go do that. Because what the world needs is people who have come alive.' Howard Thurman
What's your favourite music to practice to (or do you prefer silence!?)
I love Wah!, Garth Stevenson, Mumford and Sons, and sometimes a little old school hip hop to get my booty shaking in a downward facing dog. ;)
Your favourite books, yogi-inspired and fiction.
Any of the BKS Iyengar books Meditations from the Mat by Rolf Gates Secrets of Meditation by davidji How to Practice the Way to a Meaningful Life by Dalai Lama All books written by Ina May Gaskin All books by Ray Long The Giving Tree by Shel Silverstein
For Fiction The Birth House by Ami McKay The Green Mile by Stephen King I am currently reading the Harry Potter series to my youngest son.
Tell us about your first teacher training.
My first teacher training was with Clare Newman at Mamata Yoga. I actually did my Prenatal Yoga Teacher Training before I did my 200 hr. I knew that was what I wanted to specialize in. It was amazing, I wanted the weekends to last forever. I then went on to do my 200 hr a few months later with Clare after I completed my RPYT Training. I connected with fellow students in those trainings that will be my life long friends. Yoga Teacher Training has a huge impact on your life and I am forever changed because of it.
Where's your favourite vacation spot?
Anywhere near the ocean. I am a water baby, it is quite funny that I currently live in land locked Alberta. But one day I will live near the sea.
What is your favourite meal to make and share with friends?
I love cooking lasagna, chili, and stew. Any type of comfort food that warms you up from the inside out. I also like baking cookies.
What's the coolest experience you've ever had with a student?
Any time that my prenatal students come back to me to talk about their birth experiences and say how their yoga practice effected it in a positive way.
What's your favourite pose/sequence/area of the body to work on?
I really like to do a head to toe practice, with a bit of focus on a specific area of the body. I used to experience chronic lower back pain, which has disappeared after I started practicing yoga. So I really enjoy any postures that can strengthen my back.
Who inspires you?
My boys, they inspire me to do good in the world, to make it a better place for them to grow up in. As well as strong women who stand up for what they need and what they believe in.
What is your favourite festival to attend?
I had a fantastic time at Wanderlust 108 this year. I used to go to Big Valley Jamboree every year, it used to be like a big community out there every year. You would run into the same people year after year.
If you could study with one person who would it be and why?
In terms of my Yoga practice, Seane Corn. I love her honest attitude and strong practice. Her Off the Mat and Into the World organization is doing amazing things. I was able to attend a couple of her workshops a few years ago, they were brilliant.
For my Birth Doula role, Ina May Gaskin and Penny Simkin. They are both extremely knowledgeable in pregnancy and birth.
What is the best concert you've ever been to?
This is a hard one, I love live music. This past summer was really great with the Ed Sheeran, Mumford and Sons, and Taylor Swift always puts on a unreal show. Garth Brooks in Vegas a few years ago was a dream come true for me. But really any concert that I am with my friends and family dancing and singing loud is fantastic!
Where's the next place you want to travel?
I really want to take my boys to Disney World. (perfectly located by the ocean ;) ) My dream vacation is an African Safari.
Share your favourite self-healing practice.
Meditation, whether is it is for 5 minutes or 30. It always centers me.
Share one of your life goals.
To raise strong, independent, sensitive, kind, fair men.
How to find the right teacher training for you
Yoga Training... Where do you start?
You've been practicing yoga for X amount of time and feel like you want to deepen your journey and perhaps switch up your role in the studio. You like a variety of styles of yoga, love travelling, want to learn it all; you also work a job in the city, have a family or are finishing your degree. There are so many factors that come into play when you start contemplating taking a yoga teacher training. Do you study locally? Do you submerge in India for 6 months? What factors in your life depend on this decision?
I took my first yoga training in 2010 in Edmonton. At the time I had just finished a 2 year program at MacEwan and was plugging away at my student loans, working full-time. Although I lusted over dropping into an intensive month in Costa Rica or some place of the sort, it just wasn't feasible at that time in my life. It takes a lot of planning and freedom in your life to be able to pick up and unplug. To each their own! My training complimented my schedule and needs perfectly; every second weekend, Friday evenings and all day Saturday/Sunday. I was able to let the teachings settle during my time off, catch up on reading and personal practice, and still head to my job every day and spend time with family and friends.
Yoga is about balance, so it's important to make sure that this is maintained in all areas of your life if you're looking to dive in deeper. I took my second training in this same style; weekend modules followed by a delicious retreat in the end. To me, maintaining my responsibilities and general life at home is a big priority. Will I pick up and take off, going off the grid and truly submerging? Yes, one day. It's always been in the plan, it just hasn't quite fit in yet.
Edmonton has an amazing yoga community with teachers offering trainings locally and around the world. The best thing you can do is reach out to them and get to know what they're about. Take their classes, workshops, read their blogs and maybe sit and have a tea with them. Resonating with your guide is a huge part of the experience.
Talk with the people that have taken similar trainings. Someone that has been through a similar process will be able to answer questions and illuminate the process a website or course outline may not.
Investigate the styles of yoga offered. If you like a fiery, flow practice, yin training isn't what you're looking for. What is kundalini? Do you want more meditation-focused training? There are so many options out there, so narrowing down a style can be a good place to start. In that same breath, remember that yoga in general is essentially comprised of universal teachings. Don't limit yourself because you are hooked on one style in this moment. Yoga is yoga, and a teacher training of any sort will teach you far beyond what you thought you were going to get. One of my teachers says "this should be called human training". It really should.
If you're on the fence or want to know more, reach out. We love to talk about this stuff! I personally believe that every human in the world would benefit from taking a yoga training, and it definitely doesn't mean that you have to stand up in front of a class.
We have 4 spots left in our 200 hour Foundational Teacher Training with Sarah Zandbeek (another one of my amazing teachers!). Again, if you're on the fence, get in touch with us and ask all the questions that have been building. This might just be one of the best things you leap into.
- Caitlin, caitlin@yogalifestudios.ca
trainings@yogalifestudios.ca
Holiday Recovery Guide: Ease Into 2016!
8 tips to recover from the holidays
HAPPY NEW YEAR! We hope 2016 is already feeling bright and beautiful!
Today we're welcoming back Allie White, Transformational Holistic Health Coach and all-around wealth of knowledge in all things healthy and happy. Her mantra is clear: Helping fun-loving women experience a whole new level of energy, beauty, and confidence so they can create the body and life they love with ease.
If you're feeling sluggish from the holiday's remember this - don't beat yourself up!
The holiday season is about celebrating with friends and family and enjoying each moment. It's ok to eat Christmas treats, more potatoes and gravy than you planned, or a little extra booze. Focus on all the connection, joy, and love you experienced, instead of what you "should" have done better.
If you gained a few pounds, feel sluggish, or you're not looking as glowing and vibrant as you'd like that's ok too. Let it go!
You are enough, you are worthy, just as you are.
Eating certain foods doesn't make you a "bad" or "good" person. You can't expect to live on a strict diet your entire life. As women, our bodies fluctuate throughout the month and that's totally normal. No need to panic!
Let the past go and recover with these eight easy tips:
Sleep: Get to bed early and let your body do what it does best - repair, rejuvenate, and heal. If you get to bed between 10-11pm you’re more likely to wake up feeling refreshed. A good night's sleep makes everything easier! When you awake feeling good it's much easier to reach for healthy meals all day long.
Do not eat for 14 hours between dinner and breakfast: Fasting overnight is one of the best things you can do to help your body heal after consuming excess amounts of alcohol, sugar, and processed food. By fasting overnight you’re giving your body a chance to heal (read tip #1) instead of working hard to digest. When you’re digesting, you’re not healing. This mean more sluggishness, under eye bags, weight gain, bloating, etc.
Drink enormous amounts of water: Every cell in your body and the majority of your blood is composed of water. Therefore, you absolutely need water to function properly. Most of us are dehydrated and we don't even know it. On top of that, alcohol and crappy food encourage dehydration. Drinking water encourages the transport of nutrients through the body, cellular healing, removal of toxins, metabolic function, and all bodily processes. Staying hydrated also helps prevent headaches, constipation, cravings, and binge-eating.
Green smoothie for breakfast: After fasting through the night, drink a delicious green smoothie! Smoothies are filled with tons of nutrients that your body is begging for. Plus, it’s already pre-digested, which means you’re body will be able to continue repairing and healing instead of focusing on digestion.
Green powder (bonus points!): For a boost of nutrients, immunity and detoxification, add green powder to your smoothie. You can also mix a scoop in water during the afternoon "3pm slump" for a quick boost of energy. My favourite brands are “Athletic Green” found here (this one tastes delicious!), "Green Vibrance" found here, "Vitamineral Green" found here, and "Tripow" a mix of spirulina and chlorella found locally at the Strathcona Farmer's Market or online here.
Salad and/or soup for lunch and dinner: The point here is to eat light meals for lunch and dinner. Eat until you’re satisfied, there’s no starving here, but keep it simple and easily digestible. At the same time make sure to eliminate all processed food including sugar, dairy, and gluten.
No snacks: This tips plays off #6. If you’re always snacking or grazing, your body is always digesting, which means it’s NOT healing. Stick to three daily meals if you can.
Sweat: Yoga or a hot epsom salt bath should do the trick! There’s no need to do an intense workout here. Working out too hard in this condition can actually have the opposite effect. Keep it gentle or have a bath. If you choose the bath (good choice!), scrub your skin vigorously when you’re done then rinse off. This will help open your pores and dispel toxins.
There you have it! Eight simple tips to recover (heal and detox) from the holidays. Use these tips anytime you drink too much alcohol or consume too much sugar/junk/processed food and you'll be flying!
These tips are a staple in my life - anytime I feel like I’m not in peak health I go through these 8 tips for a couple days until I feel like superwoman.
I hope you find the relief you’re looking for here. One day of this routine might do the trick, or you might want a full week of restoration. Listen to what your body needs.
Connect with Allie on Facebook and find us too!
Thank You For 2015
2015: An Incredible Year. Thank you.
2015 has been an amazing year. We've seen our community expand and thrive and we are so excited to see what's around the corner for our south and north families in the new year. Our 2015 line-up was stacked, from workshops including special guests Suzanne Slocum-Gori and Kevin Naidoo, to another amazing teacher training, to a couple great parties and community events (hello, BLOOM!). Yogalife Studios South turned a whopping 5 YEARS OLD and our north studio celebrated 3 years. Time flies when you're having fun!
Again, none of this would have gone off without the energy and commitment of our community. We are truly grateful for every person that comes through the door and onto their mat, or stops and says hello at a local event. The Edmonton yoga community is rich and inspiring: how fortunate we are to have each other. So let's get excited about another awesome year together and many more to come! And hey, if you want to drop by for your first practice of 2016 tomorrow, we're open!
See you next year!
A Quick How-To: Garland Pose
Garland Pose or Malasana: happy hips, inner peace
Make space in your hips
Garland pose, malasana, or simply "yogi squat" is a wonderful way to open and lengthen your hips. If you sit at work, in your car or at school for long periods, your hip flexibility may suffer; the inner thighs, groin, and hip flexors can shorten and tighten, leading to poor posture and back pain. Use this pose to create more mobility for your daily activities.
Cultivate peace and focus
Malasana can be used to cultivate inner peace; a gathering to centre with prayer mudra creates a calm focus inward. In India, mala beads are used in prayer and meditation as a steadying metronome to count prayers (the sacred cycle is 108 - the number of beads on a mala) and are often used traditionally in rituals offerings and altar decorating.
Benefits of garland pose
Garland pose is the perfect stretch for the groin, thighs, hips, ankles and torso. It increases circulation and blood flow to the pelvis and improves balance, concentration and focus. Garland pose helps to prep the body for for meditation by relaxing the hips and gathering focus, and is the best prep pose for crow, or bakasana. Finally, this pose tones abdominal muscles and helps lengthens the spine.
** If you have complications with your knees or this pose doesn't feel right, don't force it. Always listen to your body and work within the realm of your practice in that moment.
How to get into garland pose
Stand with your feet a little wider than hip-width apart (mat-width usually works!). Turn your toes out slightly, aligned with your knees.
Bend your knees, lower your hips, and come into a squat. It can help to think about sliding your back down an imaginary wall and bringing your weight into your heels.
Gather your hands at centre in prayer mudra and press your elbows into the inner seam of your legs, just above the knee. You may use some slight traction between these two places to open your hips and groin further.
Roll your shoulders onto your back body and lengthen your spine out of your waist.
As you press your palms at centre think about widening your collarbones away from your heart.
Once you’re in malasana, try closing your eyes. See if you can hold the posture for a minute, or maybe even longer. Perhaps you can feel the downward flow of energy moving through your body. Notice, when you come out, if you feel a little more calm and connected. A beautiful counter-pose is forward fold.
If you're interested in learning more about your hips and the poses to open and nourish this area of your body, check out our happy hips hatha class!
New Year Tibetan Singing Bowl Meditation
Sound healing meditation to reflect and renew
Many cultures recognize the importance of music and sound as healing power. In the ancient civilizations of India, the Orient, Africa, Europe, and Native Americans, the practice of using sound to heal and achieve balance from within has existed for years. The Tibetans use bells, chimes, bowls and chanting as the foundation for their spiritual practice. In Bali, Indonesia, the echoing, gamelong, gong and drum are used in ceremonies to uplift and send messages. The Australian aboriginals and native shamanists use vocal toning and repetitive sound vibration with instruments created from nature in sacred ceremony to adjust any imbalance of spirit.
We are excited to bring this healing practice to Yogalife Studios this holiday season with a New Year Tibetan Singing Bowl Meditation with Neil Haggard.
Celebrate the New Year with an Asana and guided Meditation practice to reflect on the important things in life. Wellness. Peace. Health. Family. Renewal. Movement. Focus.
When we hear inspiring stories and take time to reflect on what is important in our lives, taking stock, we can see our lives in new ways, focus on what is great about life! Taking some time to relax, listen to our hearts, move the body, calm the busy mind, restore the senses and learn to breathe - a sure way to being healthy and a great practice to take into the year to come.
Walk away with a renewed sense of well being and deep commitment to the important things in our lives! Click here to register!
5 Tips To Enjoy Healthy Holidays
Happy, healthy holidays!
Yogalife Studios meet Allie White, Transformational Holistic Health Coach and all-around wealth of knowledge in all things healthy and happy. Her mantra is clear: Helping fun-loving women experience a whole new level of energy, beauty, and confidence so they can create the body and life they love with ease. Allie will be sharing her expertise on the blog; watch for her informative posts.
A check-in on holiday health
You’re trying to stay healthy this holiday season and make all the right choices, but it can get tricky to stay on that health wagon when there are so many gatherings to attend. I get it. Plus, the office is filled with chocolates and shortbread cookies. (It’s almost like someone is trying to secretly sabotage you. It’s not me, promise.)
True story: I used to reaalllly struggle during the holidays. I would tell myself I’ll “just have one” then I’d end up having a “little more” and then feel guilty and go on a screw-it-all binge. Good news -- I don’t do this anymore. And you can totally celebrate the holiday season without falling off track, worrying about your weight, or feeling crappy. All this to say, I’m so excited to bring you these tips for your holiday success.
You need to create a plan in advance because all the gatherings and parties begin this month. My goal is to help you enjoy the festivities to the fullest AND feel and look your best. Crazy? Nope, actually it’s totally possible!
So let’s get started.
You know when you tell yourself you have to stick to your diet and not eat anything “bad”? You convince yourself that “this time is going to be different” and then what happens? Motivation fizzles out and you fall off track. (Or you see your favourite dessert calling your name from across the room.)
Yeah, that’s a bummer.
You really want to make good decisions, be healthy, look amazing, feel energetic and light and yet, when it comes down to it, you don’t always do what you know you should be doing. Instead, excuses, fears, worries, and other fun things pop up and prevent us from making healthy choices.
5 tips to stay healthy during the holidays
Check your bevvies!
Sounds crazy, but most people are severely dehydrated. It’s super important to make water a priority during the holidays when we’re filling up on heavy meals, sugar, and alcohol. Give yourself a head start and give your body the fuel it craves - water!
Bonus tip: If you’ve got the water thing taken care of and you want to take it up a notch, add green juice to your daily regime. It’s full of nutrients that will help keep your body balanced, your immune system strong, and your skin glowing.
Say no to diets Please stop - for real. You have enough to do over the holidays. Instead of worrying about dieting, eat whole foods and spend your time celebrating with loved ones. Eat regular meals to keep your blood sugar balanced all day. Never let yourself get ‘hangry’ (angry and hungry) because that’s when the crazy unleashes. That’s when your ability to make clear decisions vanishes and all you want to do is eat everything in sight. On the other hand, what happens when your blood sugar is happy? Cravings, overeating, binges, and grumpy moods disappear. Yay to that!
Plan ahead I’m sure you're wondering what to do about all the family dinners, parties, and social events that are just around the corner. Prioritizing is key. Eat healthy balanced meals all week - leafy greens, veggies, fruit, nuts, seeds, organic free-range eggs, organic meats, root veggies, and beans. On the days when you have a dinner or party scheduled, make sure you eat a healthy balanced breakfast and lunch. Load up on veggies and don’t “save calories” for later. The more you starve yourself, or go to any extreme, the more likely it is you’ll end up giving into unhealthy foods, especially if you’re drinking! (Yes, I’ve been there too).
If you want to resist temptations, make sure to eat a healthy balanced dinner so you can arrive to the party full and satisfied. This makes sure hunger won’t rule your choices. If you want to eat, drink, and be merry, go for it! It’s totally cool to have one or two nights of care free celebration. On these occasions I like to eat lighter during the day. Prioritize fruits and veggies - greens smoothies, chia pudding, salads, and roasted veggies so there’s room for grains, protein, and heavier foods.
Indulge and enjoy it
We all have that one food we love to indulge in during the holidays, and there’s nothing wrong with that. Decide in advance what your indulgence will be and make sure it’s something you love. There’s no point in eating processed food that will make you feel like crap if you don’t absolutely love it. If you want cake, enjoy a small portion. Instead of inhaling it (and pretending like you didn’t just eat that), try to be mindful. Eat slowly, taste and savour each bite, notice the sensations, breathe, and fully enjoy! When your present with your food you’ll feel more satiated and satisfied. Another option is to share with a friend. Sometimes a small taste can satisfy a craving.
Opt for healthy alternatives
Food: Bring your favourite healthy food to the party if you’re able to. There are so many gatherings and we usually can’t control what will be served. Most of the time I eat a full meal before I go and bring fruit, veggies with salsa and hummus, or other whole foods so I have healthy options to snack on.
Drinks: Ditch the soda and juice and go for simple bevvies like vodka soda with lime.
Dessert: So far I have never been to a party that has healthy treats. So what do I do? I carry dark chocolate in my bag. This way I never feel deprived. Instead I look forward to my special treat at the end of the night.
Remember, food is not the enemy. Do your best, let go of self-judgements and perfection, and enjoy the holidays. You’ve got this!
Community Spotlight || Pura Botanicals
Pura Botanicals: In Pure We Trust
This month we're featuring local apothecary and potion professional Pura Botanicals. This green beauty apothecary & natural perfumery boasts a collection of non-toxic, vegan, and eco-friendly skincare and wellness potions centred around the ancient art of the beauty ritual. Pura Botanicals is incredibly conscious; check out their amazing ambassador tribe (which includes the lovely Myrah Penaloza!) and learn about why the founder, Lane, was destined to create this company.
"From an early age, I was fascinated with making potions on a little step at the side of our home. I spent hours concocting healing tinctures for my mother, whom was kind enough to test almost anything I snuck into our home. It was my love for nature and probably her nurturing instinct that guided me down the path to becoming a green beauty skincare alchemist and perfumer."
- an excerpt from Lane's 'Love Letter'
Natural Beauty
Pura Botanicals' collection encompasses skin care, body care, aromatic elixirs and yoga potions. Only the finest, skin-friendly ingredients go into these products, with the intention of unveiling and celebrating natural beauty. At the heart of this process is finding the luxury in nurturing yourself, the planet, and the community. Pura creates with mindfulness and consistency.
Custom Fragrance
Another interesting niche of this company is the Bespoke Perfume program. Pura's extensive library of essential oils offers something for everyone and the intimate process of selecting the right combination for you is truly unique. They conduct an in-depth scent analysis to ensure the most authentic inspiration is arrived at.
"My first memory of perfume comes from my childhood. At night, on the occasion that my mother would go out, she would mist her heart centre and pulse points with her special perfume, and then kiss me goodnight before leaving. Up close, her soft, moist skin and signature scent would enrapture me with her elegance and beauty. Now as a woman and mother, I wear her favorite perfume to remember her by... to savour those bedtime kisses again and again. That's the power of perfume. It can be something dabbed on for an evening outing, never to be repeated again, or it can be an unfading part of one’s identity, recalled decades later with bracing clarity & awe."
- Lane Edwards, Pura’s founder, perfumer & alchemist
We are stocked with our favourites at both studios. Come try a sample and see why we fell in love! To learn more about this amazing company in our community, head to www.purabotanicals.com.
The lovely images featured on this blog were provided by Jenn Crebas Photography. Check out more of her work at www.jenncrebasphotography.wordpress.com, and find her on Facebook and Instagram!
YOGA FOR ANXIETY, FEAR AND STRESS RELIEF
Finding the tools that work for you to manage and overcome anxiety.
Yoga is a practice of many things: self-love, awareness, quiet, patience, balance. We often refer to our mats as a sanctuary where we can escape into peace. For some of us, this may be the only place we feel this relief. Yoga aims to teach us to live our practice off the mat and into the world, but the power of anxiety and stress can overshadow the positive qualities of our practice in our day-to-day lives. Anxiety disorder (and the stuff that comes along with it) is very real for many people - around 12% of Canadians to be exact! This goes beyond pre-exam nerves or date jitters; this form of stress can be debilitating.
Being a human is a work in progress and our yoga practice is just that, a PRACTICE! (not a perfect). Sri Swami reminds us “practice becomes firmly grounded when well attended to for a long time, without break and in all earnestness” in The Yoga Sutras of Patanjali. In other words, keep at it. Sometimes we just need the tools, and then to be reminded of them.
Talk about your anxiety
Anxiety has been a prevalent topic on our blog because it is a very real issue. We believe in the commitment to self through the regular practice of self-love, meditation, asana, pranayama, and whatever else works in YOUR toolbox of life. Above all, it's important to talk about it. If you're feeling alone, know that you don't have to be.
A bit from a past blog:
"The thing that kept me coming back [to my mat] was the knowledge that there was a quiet place within that offered a sensation of control and self-patience I had never quite been able to harness. I guess you could simply say it offered me SOURCE. I found that even when I was off my mat I could slip into this place and enjoy my inner sanctuary. As yoga has become a huge part of my life, it is most certainly a deeply-rooted impulse to honour why I’m here. I absolutely fall off course, have the occasional panic attack and most certainly have bad days, but I know deep down that the place I first fell in love with – that sanctuary in my heart – exists."
Learn more about managing anxiety
If this is something you would life to learn more about join us December 5th for an in-depth offering, Yoga for Anxiety, Fear and Stress Relief with Michelle Chung.
This workshop is specifically designed to help those that suffer from anxiety and stress. Using LifeForce Yoga ® principles and techniques, you will learn to move into more balanced (sattvic) state and move towards positive emotional, mental, physical state of equanimity and self-awareness. You will learn yoga practices that calm feelings of anxiety, which includes asana (postures), pranayama (breathing techniques), relaxation (yoga nidra), yoga chakra sounds and mantras. No previous yoga experience necessary.
LifeForce Yoga is a practice of compassion that creates a big enough container to embrace and accept all the dualities of mood.
Saturday, December 5, 2015 2:00 PM - 4:30 PM Yoga for Anxiety, Fear and Stress Relief with Michelle Chung Yogalife Studios South
Simple, Supple Shoulders
Try these 3 quick and easy yoga poses to relax and soften your shoulders
It's no joke that we carry the weight of the world on our shoulders. This area of the body is susceptible to tension and injury simply from how we use it, or misuse it. Whether you carry a bag, sit at a computer, drive, or sleep poorly, chances are you've probably experienced some sort of issue with your shoulders.
Enter, yoga. There are so many ways to restore and relax your shoulders through your yoga practice. Today we're sharing 3 gentle, easy poses that can be done basically anywhere. In any practice of healing, breath and intention are always at the forefront of your approach. Remember to go slow and listen to the feedback your body gives you, especially if you are dealing with injury. Forcing into these gentle areas of the body will only prolong the issue, so remember that love and patience are the keys to freedom.
Reverse Prayer Mudra
Because we inherently spend so much time rolling our shoulders forward, they tend to naturally fall that way after time. It is generally only with conscious effort that we roll them back, lift our heart, and feel open across our chest. Inviting space into the front of your heart will help draw your shoulders onto and down your back. This action helps soften the tissues that connect your shoulders to your chest, and places your shoulders back into proper alignment.
- to modify this pose, try grabbing for opposite elbows behind your back
- to deepen this pose, clasp your hands at your lower back and take a small back bend, lifting your gaze to the sky
- in each variation, invite your shoulders to "kiss" on your back, drawing the blades together and down your back
- breathe into the centre of your heart and visualize the heads (front) of your shoulders melting back
Child's Pose
Balasana is wonderful to soften everything from your hips to your fingertips. And what lives between those? Your shoulders! Again, shoulder softness comes with an open heart, so allow yourself to hang out in this space with the support of your forehead and legs grounding you. If your mat and forehead don't connect, place a block in between so you can really let go. Feel your shoulders spreading wide and moving down your back and focus your breath to the space around your heart and armpits.
Eagle Pose
To reach the back of your heart, that juicy spot between your shoulder blades, try eagle pose. This shape helps to open up and soften your shoulder blades away from one another, moving more into the midline of the back. Once you've wrapped your arms in front of your face (or, try hugging opposite shoulders for a less intense version), you may try squeezing your forearms together, lifting your elbows, and gently tucking your chin. Send your breath BIG into the back of your heart and visualize exhales melting away tension.
Want to get more in-depth on this topic? Join us at Yogalife Studios South on November 28 from 2:30-5:30 Psoas & Supple Shoulders w/ Brea Johnson register now!
Featured Yogi || Amy Stuparyk
Amy Stuparyk came through the doors of Yogalife Studios right when we first opened and has been a part of the family ever since. When she's not gallivanting the world she's teaching nearly everyday at our south location. Amy is sassy and hilarious, something that shines through in her classes. For a spicy practice, check out Amy's 'Arm Balances & Inversions' on Tuesday nights at 8:30! See Amy's full schedule here.
How did you get your yogic start? Who brought you to your first class, what was that like, and where was it?
My very first yoga class was a registered class at the Devon Community Center when I was 14 years old. And I absolutely hated it. It was too quiet, and too slow. I was a dancer so naturally, I wanted to move more. 3 years later, I quit dancing and was looking for something different to use to stay fit because I really disliked the gym. A friend of mine told me about Yogalife opening up and the free week they had, so I came in for their very first class with a few friends. I thought maybe hot yoga would change my perspective of yoga. And it did. It was so much fun. I remember trying to jump to the top of my mat and jumping so far I fell forward like 3 feet of my mat. And the next day, I felt like I got hit by bus! I made myself go everyday the free week and after my third practice at the studio I asked the teacher, “How do I do what you do?”
Share a favourite quote, lesson, or teaching that inspires you.
“Life is not a journey to the grave with the intention of arriving safely in a pretty and well-preserved body. But rather, to skid in broadside, thoroughly used up,totally worn out, and loudly proclaiming .... WOW what a ride.”
“You don’t stop playing because you grow old. You grow old because you stop playing.”
We attract the energy that we put out into the world so I always try to have fun and keep smiling.
What's your favourite music to practice to (or do you prefer silence?)
I like to practice to electronic dance music when I’m doing a faster practice and just playing around, and when I do a yin practice, I find random slow songs on YouTube to throw on quietly in the background, mainly trying to focus on my breath.
Your favourite books, yogi-inspired and fiction.
The Alchemist by Paulo Coelho Fierce Medicine by Ana. T Forrest
Tell us about your first teacher training.
My first teacher training was very interesting. I spent a month in Montezuma, Costa Rica at Anamaya Resort. The resort was beautiful! The staff were amazing, the food was delicious, and the view was epic! The instructor should not have been doing teacher trainings though. There was a complaint put in 2 weeks into the training so for the last 2 weeks they brought in another instructor and we had to choice to learn from her, or from the original. I basically had 200 hrs of training packed into 2 weeks and only learned how to teach because of all the time I put in practicing. Now because my training wasn’t the best, I ended up taking another 200 hr a year and a half later through Gaitri yoga with the amazing Ally Bogard and Jana Derges (now Roemer). This training changed the way I teach and the way I practice. It really made me the teacher I am today.
Where's your favourite vacation spot?
I am happy being anywhere with a beach, but my favourite place I’ve been to so far is Thailand. I cannot wait to make my trek back there.
What is your favourite meal to make and share with friends?
My mom’s homemade potato salad!
What's the coolest experience you've ever had with a student?
Some of my closest friends now, were my students first. I even met my best friend through teaching. She was one of my regulars when I was teaching full time in Leduc. We were chatting one night before class, ended up finding out we had the same birthday, and the rest is history from there!
What's your favourite pose/sequence/area of the body to work on?
I have so many favourites! I always love to play with inversions and arm balances, especially handstands! Dancer's pose has been my favourite poses since the beginning of my yoga journey, and I have come to absolutely love side plank. It would be easier for me to name off the few things I’m not a fan of doing, rather than what my favourites are. I love it all.
Who inspires you?
So many people inspire me. My parents, my best friends, my boyfriend, my brother, my students, and even my dog!
What is your favourite festival to attend?
I haven’t been to many festivals, yoga or music related but I loved Boonstock when it was around.
If you could study with one person who would it be and why?
I would really love to practice with Ana Forrest. I read her autobiography, and she had such an amazing life that made her the yoga teacher she is today. She teaches on how our emotions are connected to tension in the body and uses yoga to help release that emotion which is something I love teaching and learning about! Also, I would love to practice with Paul Grilley. I just love the way that he teaches Yin.
What is the best concert you've ever been to?
I’m not a huge concert goer but the best concert I’ve been to would have to have been the K Rock Bash with my Dad. Trooper, Kim Mitchell and Tom Cochrane.
Where's the next place you want to travel?
South America. Specifically Machu Picchu in Peru
Share your favourite self-healing practice.
Sleep! I have to make sure I always get plenty of sleep. Daily naps are a must! :)
Share one of your life goals.
I want to travel and see the world!
Our Top 5 Favourite Post-Workout Snacks
Yogalife staff shares their favourite post-workout snacks
Every good workout deserves a great snack. Today we're sharing our top 5 go-to favourites, recipes included! From a simple glass of chocolate milk to a savoury simmered Kimchi Ramyeon, these are the dishes that we love after we sweat.
Kimchi Ramyeon, Melissa's favourite
This recipe calls for gochujang and kimchi, which you can find at any Korean market. If you are vegetarian or vegan, Earth's General Store sells Kimchi without fish oil, or you can make it yourself. It is very healthy for the stomach!
Makes 2 bowls
for soup 3 cups veggie stock or mushroom stock 1 tablespoon soy sauce 1 tablespoon Korean chili flakes ) 1 teaspoon Korean chili paste 2 shiitake mushrooms sliced 2 cloves of garlic finely grated
for kimchi stir fry 1 teaspoon sesame oil 1/2 cup well-fermented kimchi, chopped 2 handful bean spouts 2 teaspoons gochujang 1 teaspoon soy sauce
for serving 1 teaspoon crispy shallots (deep fried minced shallots)
To make the ramyeon soup, add veggie stock, soy sauce, chili flakes, gochujang, shitake mushrooms and garlic into a saucepan and heat over medium heat. Aside from the mushrooms, you don’t really need cook anything in the soup, so after it comes to a simmer, turn down the heat until the noodles and kimchi stir-fry are ready.
Heat a frying pan over medium high heat. Add the sesame oil. Add the kimchi and bean sprouts and stir-fry until the bean sprouts are cooked and the kimchi is heated through. Add the gochujang and soy sauce and continue frying until the sauce has coated the kimchi. To serve, put a serving of cooked noodles into 2 bowls. Split the soup between the two bowls. Sprinkle each bowl of ramyeon with the crispy shallots. Top with the kimchi stir-fry. Put a mound of shredded scallions on top, and drizzle a teaspoon of sesame onto each bowl. Eat immediately or the noodles will get soft.
Chocolate Milk, Suzi's favourite
Simple and delicious, this classic favourite hits the spot!
1 cup Whole Milk (or use any dairy-free alternative you wish) 2 tsp Organic Unsweetened Cocoa powder, or to taste 2 tsp Vanilla Sugar, or to taste
You can mix all the components in a blender or simply shake them up in a jar with a secure lid! Recipe borrowed from www.chefinyou.com
Root Vegetable Medley w Quinoa and Pumpkin Seeds, Caitlin's Favourite
This dish is healthy, hearty and colourful. Quinoa is naturally gluten-free and is one of only a few plant foods that is considered a complete protein. High in iron, B-vitamins, magnesium, phosphorus, potassium, calcium, vitamin E and fiber, this makes a great meal to balance out a workout.
makes 2-4 servings
3 beets, cubed 1 zucchini, chopped 1/2-whole onion, diced 1/2 cup raw pumpkin seeds 2 cloves garlic, minced coconut oil 1 cup quinoa, cooked
Sautee everything in a pan and serve over quinoa. You may choose to cook the beets a little longer, or blanche them first for tenderness. The pumpkin seeds may be thrown on raw or fried first for extra crispiness, depending on your preference. Add an extra protein such as tofu or chicken to round out the dish.
Fruit with Nut Butter, Jessica's Favourite
This snack is super quick and easy for post-workout munchies. Bananas and apples pair especially well with a scoop of organic peanut/almond/cashew butter. Jess also loves a good smoothie with banana and spinach post-workout. Learn 25 powerful reasons to eat bananas here!
Popcorn, Jane's Favourite
There are so many ways to enjoy popcorn! Jane uses an air popper and drizzles avocado oil and some Herbamare, a healthier/less salty choice for seasoning. She may choose between brewers nutritional yeast (vitamin Bs!) or black pepper, or Mrs. Dash or whatever strikes her fancy. Not craving savoury? Try brown sugar and cinnamon!
Thanks to our friends at www.nuts.com for starting the conversation for this post. Check out their 'healthy snacks' page for more information. https://nuts.com/healthy-snacks
Yoga For Trauma and PTSD
The following is a guest post from Yogalife instructor Gabi Weaver. Gabi brings a special element to our team with her experience in Therapeutic Yoga and her involvement with helping at-risk groups begin to stabilize and heal.
Gabi is excited to share a special 3-hour workshop with the community October 31 at Yogalife Studios North.
My name is Gabriela Weaver, RYT, RHN, YoR. I am a practicing Yoga therapist. I have used Yoga’s many tools to heal and support others with anxiety and depression, alcohol and drug addiction, eating disorders and PTSD. I have worked with people who have cancer, fibromyalgia, HIV, high blood pressure, multiple sclerosis and neurological and neuromuscular diseases. I have used Yoga countless times to support and strengthen thousands of practitioners, and lead them back to better lives, happier lives, with better health, and a new vitality for living that is so exciting and wonderful to see.
I’m going to ask you to think of yoga as medicine - a concept which may be new to you. You have probably seen many pictures of yoga practitioners in very advanced postures and have heard about the sauna-like conditions that accompany many modern yoga practices. This has convinced many people that yoga isn’t something that could possibly be for them. But take a closer look; you will find yoga being used in ways you may have never thought of before. Yoga is now being used in many capacities to heal both body and mind.
Yoga may be the most powerful overall system for healing ever discovered. The relief of suffering has been the central aim of yoga for thousands of years. Part of the reason that yoga is so effective is that it aims to heal the mind, body and spirit together. Yoga not only addresses the symptoms of PTSD, but has the tools to do it. A number of yoga practices, starting with simple breathing exercises that almost anyone can do, can reliably shift the body from the flight-or-fight response to relaxation (Colonel David Grossman -Tactical Breathing author of ‘On Combat’). It is even possible, using yogic tools, to shift your mind and body into a relaxed state when you are experiencing PTSD symptoms. Keep in mind though, that while powerful, yoga isn’t a quick fix. Yoga becomes more and more effective over weeks, months, and years of practice.
Therapeutic yoga awakens in you the ability to heal yourself. Therapeutic yoga is supported by psychology and neuroscience. It is brought to life by my students who share their stories of struggle and healing. By connecting with your mind and body, you’ll gain a glimpse of what lies beyond the emotional pain of PTSD, trauma, and heightened states of anxiety. Yoga opens a window to a new world. This includes a connection to a deeper part of you that lives within and also transcends your mind and body: your spirit or vital essence.
Yoga For Trauma and PTSD w/ Gabi Weaver Yogalife Studios North Saturday, October 31 || 2:30-5:30pm
The Yogalife App Is LIVE!
We like to consider ourselves somewhat tech-savvy and are always looking for ways to make your lives a bit easier. Behold, the newest edition to the Yogalife Studios collection of things digital: our very own app!
APP /ap/ noun a self-contained program or piece of software designed to fulfill a particular purpose; an application, especially as downloaded by a user to a mobile device.
Now you can book your classes, find out who's teaching, learn about new workshops and all things related to the studio from anywhere.
Find us in the app store:
3 Reasons To Take A Beginner Yoga Class
Beginner yoga, a very good place to start!
When you first decide to unroll a mat and try this yoga thing, it can be daunting to figure out exactly where to start. With so many classes, teachers and styles, it is nice to learn about the foundations of the practice to assist the navigation. As you go through this journey it becomes more clear that it really is about YOU, so why not start at the very beginning, a very good place to start, and allow yourself to truly find YOUR path. Here's 3 reasons to hit up a beginners yoga class, regardless of where you're at in your practice.
Get Acquainted with the System
Yoga is an ancient system comprised of asana (physical movement), meditation and pranayama (breathwork), amongst other things. Any of these facets may arise in a public class and work in unison to create this holistic practice. When you first start out, getting the sense of all these elements in unison may feel a little misaligned. The instructor may guide you to empty your mind, but your mind is trying to figure out what the heck to focus on. A beginner class will break down why and how we breathe the way we do in yoga, the most important piece of the puzzle. Once you harness this breath, the movement and meditation come with more ease.
Learn To Listen
Yoga can seem like a gymnastics routine. Any given class can and will have all levels of yogis there to do their thing, and it is your job as the ultimate teacher to choose YOUR practice for that moment. Whether you modify, rest or go deeper depends on what YOU need, not your acrobatic neighbour! A beginner class offers a pace that facilitates this learning to listen. You will spend more time breaking down poses and figuring out alignment so that you feel empowered to choose what works for you and what doesn't.
Reconnect Your Roots
The phrase "approach your practice with a beginner's mind" is heard often in a yoga class. If you are serving yourself for that exact moment in your day, then nothing you've done before on your mat and nothing that's to come really matters. Yes, your experiences are in your fibres and lend to how you operate, but when you cross the threshold to your mat it can feel like the first time, every time. Revisiting a beginner class can be a good reminder of this very foundation; to start fresh and reconnect with those original roots. Humility is one of the most tender offerings of yoga.
Yogalife Studios offers a variety of classes suitable for beginners. Check out Warm Foundation Flow, Beginner's Hot Flow, or Hatha Foundations to get a good base to move from.
We are also offering a 5-week registered Beginner Yoga course with Michelle Chung. This course is for those that have little or no experience to the practice of yoga. The registered classes will introduce you to fundamental postures (asana), breath work (pranayama) and the connection of breath and movement together (vinyasa), in a comfortable atmosphere with new yogis alike. Each week will be a progression in order to safely open up the body and build a solid foundation in the practice of yoga. Props will be used to help create space in the body, postures will be broken down to show proper alignment in order to prevent injury and emphasis will be given on breath and core control to help strengthen the body. Space will be limited so that new students will get the attention they need. Students should be able to easily go from standing to sitting on the floor and from sitting to standing.
Beginner Yoga - 5 Week Course with Michelle Chung Yogalife Studios South November 1 - December 6 || 2:30-3:45pm register here!
3 Tips For Your Psoas & Happy Hips
Psoas & Happy Hips
Tight hips? Work on your psoas. Tight psoas? Work on your hips. The psoas are the only muscles in your body that connects the spine to the legs. As a result, if your psoas are tight and stressed, many different parts of your body will be affected from the neck, down to the feet and everywhere in between.
We are so excited to welcome back Brea Johnson to Yogalife Studios South for the second instalment of Psoas & Happy Hips.
As an extension of the Psoas Part 1, we will explore the relationship that the psoas has with the rest of the body, specifically focusing on the hips. Whether you attended Part 1 or are completely new, you will gain new insight and understanding of your psoas in a tangible and hands-on way. Traverse all the nooks and crannies in your hips and legs to increase range of motion and build structural stability. When your hips have more freedom, then the psoas can stay supple and happy.
Gain a wide variety of self-care tools that you can integrate into your everyday life to maintain the health of your psoas. You will be able to better understand, manage and prevent back pain, pelvic floor issues, sleep, posture, flexibility, digestion, immune, adrenal & hormonal function just to name a few. The workshop is movement-based so that we can integrate intellectual understanding of the biomechanics of our body with the tangible experience of healthy alignment and movement.
Psoas Releases
Psoas Release on Block
Place block (or bolster) underneath your pelvis. You want to have the block fairly low down, toward your tailbone to allow your pubic bone to lengthen toward the ceiling.
This tilt will allow your low back and ribcage to move towards the ground. Start to feel the back of your ribcage soften down and the belly relax completely. If you have the habit of thrusting your ribs, then you can place your hands on the front of your ribcage to remind yourself to relax toward the floor. Stay for 5-10 mins. Psoas Release with Bolster Under Shoulders
Place one edge of your bolster between your shoulder blades. The rest of your spine and ribcage will be off of the bolster and relaxing towards the ground. If your psoas is really tight, the front of your ribcage will be lifted and most of your back will be off the floor. Over time, the psoas will relax enough that most of the back softens down and connects more on the floor. This isn’t something that you can force, you just have to hang out and allow your psoas and muscles to relax. Stay 5-10 mins or as long as it feels comfortable. You can also place a blanket over your body for more warmth and grounding. Stack your bones, not your psoas
One very simple cue that you can remind yourself of all day long while you are standing, is to back your hips over your heels. Most of us have the habit of thrusting our hips forward which places strain on your back, knees and feet. Just by backing your pelvis so it is lined right over your heels, your bones get to do the weight bearing that they are designed to do and your psoas doesn’t have to hold you up.
Yoga and the Psoas with Brea Johnson Saturday, October 24 || 2:30-5:30 Yogalife Studios South
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