more health benefits of yoga.....

In earlier posts, I have outlined 3 benefits of yoga (from a list compiled by the Yoga Alliance).
Here's another benefit:
Weight Management: Yoga (even less vigorous styles) can aid weight control efforts and encourages healthy eating habits and provides a heightened sense of well being and self esteem.

The New Year Approaches!

In less than one week, we will begin a new year. While 2009 was not kind to many of us (high unemployment, stock market losses, weird weather and more!), hopefully you are able to look back at the year and find many blessings and moments of joy and inspiration.
With 2010 just around the corner, I'd love for you to join me in a yoga class. I have 2 new community classes that begin the first week of January...and you still have time to register!

On Monday afternoons, I will offer a class at Advent United Methodist Church in Eagan from 4:30-5:30pm. End your Monday workday with a stop for some yoga....then relax and head into the rest of your work week with more flexibility and energy! Class begins Monday January 4th!

Tuesday mornings I will offer a class at Aslan Institute in Eagan from 10-11:15am beginning January 5th. This class will end with journaling questions and time for relaxation and reflection to bring clarity and focus to your week.

I have room for more in both classes.....but contact me ASAP if you are interested! Thinking about January seems far away...but it'll be here before you know it!!

Have a peaceful day!
karenyogam@gmail.com
651-681-1672

Merry Christmas!!!

Enjoy the beauty of the snow....take some time to slow down and count your blessings!! Hope to see many of you "on the mat" in the New Year!
Peace

An easy at home practice!

Outline for a Yoga Home Practice:

Spend a few minutes in an easy seated pose just breathing (Set a timer for 3-5 minutes…or just count 10-20 slow deep even breaths)

Tune into your body and begin to stretch whatever it is that feels the most tight/stiff…..shoulders, neck or hips…..

(Do some easy neck rolls, seated cat/cow, or lean forward over the legs to stretch the outside of the hips).
Move to your hands and knees/table top….move thru child’s pose and table top or kneeling plank

Press to down dog….then to forward fold.

Find a standing mountain position, choose 2-4 standing poses (triangle, Warrior I, Warrior II, or side angle pose) and complete on each side.

Balance: Find tree pose or other balance pose (Count 6 breaths per side)

Return to the floor and stretch the inner thighs with butterfly or wide legged seated forward fold

Roll onto your back….do some abdominal crunches.

Release the hips with Happy Baby

Relax and congratulate yourself for taking some time JUST FOR YOU! SMILE! BREATHE! Take this rested and open feeling with you during your day!!

Looking ahead....

I can hardly believe that Christmas is in 8 days!!!
Look for a short outline for a yoga home practice that you can use as a guide over the holidays...I will try to post it early next week.
A gentle reminder/nudge to check out my upcoming class sessions that will begin in January. Particularly with the Tuesday morning class at Aslan, I need people registered by December 28th....which is coming up quickly!
With all the hustle and bustle of the season....try to maintain your sense of humor.....and BREATHE!

Music

Lots of yoga instructors use music to set a tone for class. I get asked from time to time about the music I play. I tend to go for instrumental music (songs with lyrics are distracting, I think) usually guitar or piano meant for relaxation. Julian Bream is one guitar player that I use frequently. Right now in my church classes, I am playing Billy McLaughlin's CD called Winter Songs and Traditionals. Tomorrow nite I have promised my yoga students a "joyful" class which will include some more contemporary tunes and carols. (Don't forget your favorite stocking hat!)
I also play Soothing Sanctuary and Zen Garden.
Next week I will try to post some tips for doing yoga at home....
Stay warm out there!

Another Health Benefit of Yoga....

Number 3: Better Breathing:
Yoga teaches people to take slower, deeper breaths. This helps to improve lung function, triggers the body's relaxation response, and increases the amount of oxygen available to the body.
(from Yoga Alliance)

We'll be doing some pranayama (breath work) tonite in my classes!
Take care out there in the snow....
Karen

Class Registration

Hey All....
It is a busy and hectic time of the year....but take a look at my new classes that will be starting in January and get registered now.

Monday afternoons: 4:30-5:30pm at Advent United Methodist Church in Eagan (On Lexington Ave between Diffley and Wescott). This one hour class will combine yoga practice with a short devotional and prayer....a great way to start your week! (Class session starts Jan. 4th).

Tuesday Mornings: 10-11:15am at Aslan Institute in Eagan (near Highway 13 and Cedar Ave). This class meets for 75 minutes and will include readings, affirmations, and journaling time at the end of class to help you deepen your practice. (Class sessions starts on Jan 5th).

I handle the registrations for both of these classes...so give me a quick call or send an email to get enrolled.

Have a wonderful and peaceful day!!
Karen
651-681-1672
karenyogam@gmail.com

New Class for 2010!

Sign up is going on now for a new class that will begin on January 5th. This gentle yoga class will meet at Aslan Institute in Eagan (4141 Old Sibley Memorial Highway) on Tuesday mornings from 10-11:15am. Cost is $60 for a 6 week session.
Do something postive for your body, mind, and mood in the New Year!
To Register or to learn more about the class.... contact me via email or phone.
Have a peaceful day.....
Karen
651-681-1672
karenyogam@gmail.com

Gratitude and thanksgiving

As the Thanksgiving holiday approaches, try adding an "attitude of gratitude" to your day by mentally listing (or journaling) the things you are happy for and grateful for. When we spend each day noticing all that we have, our outlook improves and we begin to see more and more abundance around us.
This is not to say that we should avoid or deny our troubles.....but instead of worrying and brooding about the negative....make a conscious decision to focus on what is good, right, true and lovely about your life right now.
Happy Thanksgiving!!!

Input???

Hey everyone,
I am working now on my schedule for yoga classes to begin in January 2010. If you have feedback about a time/place/day of the week that you'd like to see a class offered....I'd love to hear from you! Post on this blog....or send me an email at: karenyogam@gmail.com
Peace,
Karen

More health benefits of yoga!

Number 2 on the list of health benefits:

Pain Relief: Yoga can reduce pain for people with conditions such as cancer, multiple sclerosis, auto-immune diseases and hypertension as well as arthritis, back and neck pain, and other chronic conditions.

As our country debates the options/benefits of overhauling our health care system...one thing that frustrates me is the lack of attention and focus put on wellness and prevention (not as much money in these endeavors I guess as there is on the treatment end) as well as non-medical treatments like diet and exercise. If you are suffering from a chronic condition....try yoga. If you are not dealing with a chronic condition....keep it that way by practicing self care and investing in your own health. Start small...add a walk around the block.....drink more water.....cut back on fast food...take a yoga class :)

Have a peaceful and healthy day!
Karen

The health benefits of Yoga

Found a resource that was provided by the National Yoga month organization that lists 7 health benefits of yoga. I thought I'd share one from the list every once in awhile, so we all can be reminded of the many wonderful effects that yoga can produce!

1. Stress Relief: Yoga reduces the physical effects of stress on the body. By encouraging relaxation, yoga helps to lower the levels of stress hormones. Related benefits include lowering blood pressure and heart rate, improving digestion and boosting the immune system as well as easing symptoms of conditions such as anxiety, depression, fatigue, asthma and insomnia.

Quite a list of benefits.....remind yourself of one of them the next time you are considering whether or not to attend a yoga class. Yoga is fun...and good for you!!

Peace,

Flexibility in mind and body

One of the things I keep discovering about yoga is its power as a practice to help me build a strong and flexible body....and a clear and more flexible mind!! I can go into a yoga practice with any number of things that are weighing on my mind and making me grumpy....and after some yoga breath work and postures, those same issues just do not seem as irritating as they were before. Just as we work on release and letting go in class....these same ideas go to work on my mind and thinking. I can release old hurts and anger...and let go of expectations and fears.

Keep coming back to the mat....May you find and notice new peace and flexibility...and true connection of body, mind and spirit.

"Fall" into some healthy habits

Fall has arrived. As the air gets cooler and the hours of daylight get shorter, the time is now to establish some healthy habits that will sustain you over the long winter.
If you are like me, you notice a change in your energy level and mood with the limited sunshine in the winter. Once seasonal affective disorder (or a few of it's symptoms) have set in...it can be tough to get off the couch and start something new. I think this is one reason people have such a hard time keeping New Year's Resolutions. Yes, it's a new year....but for us in MN...it is the darkest, coldest time....when we find ourselves craving carbohydrates, wanting to sleep more, and just overall feeling more lethargic....hardly the optimal time to challenge ourselves and start new habits!!!

The answer is pretty simple....start on some healthy habits and regular exercise NOW. A walk outside still feels pretty enjoyable...and if you develop the habit now, you are much more likely to continue your walks when the temperature falls below freezing. Starting a yoga class or adding a second class or home practice is another good idea....once we build things into our schedules and they are on our calendars, we are much more likely to follow through.

So...don't put off til tomorrow what you could be doing today! Take time to care for yourself by feeding yourself well, finding time to rest and sleep, and add some additional exercise (yoga is ideal !) to your routine. Come January.....you can work on maintaining these healthy habits while everyone else moans about the weight they gained over the holidays!!!

Fixed!!

Gotta love the computer tech support industry!!! Even tho I have somewhat of a love/hate relationship with technology.....I really miss the connections and how much I use a computer every day! So.....gmail/email and the blog are accessible again!

last week to register!

My late fall evening yoga class is set to begin next Monday November 2nd. Class is from 7-8:15pm at Aslan Institute in Eagan.

My primary computer is again giving me grief...so if you have questions about the class or want to register, please give me a call: 651-681-1672.

Have a peaceful day!

Karen

Taking time

Like most folks, I tend to get wrapped up in my "to do list" and often end up feeling overwhelmed...and just frustrated that there are not enough hours in the day. Sometimes, this feeling even has me worrying about whether or not I have time for yoga practice or other forms of exercise.

What I have discovered about myself is that I tend to get more done when I have some scheduled "me time" to do yoga, go for a walk, etc. Part of why I love yoga so much is that it helps me in so many ways....not only is it a wonderful form of exercise, but it also fills a need that I have for time each day to be quiet...and to simply focus on the moment at hand. So really....even though I sometimes wonder if I have time for yoga....when I take the time to practice....it is better than any other multi-tasking that I can do!!! I end up restoring and energizing my body, calming my mind, and finding a focused attention that I can bring to the rest of my day.

I still have my struggles with feeling rushed and overwhelmed, but at least with a regular yoga practice, I am able to find times when I just sit back and notice this urge that I have to rush through things....and then I can make a different choice.... realizing that usually there is no pressing need to hurry....just an old habit of feeling that I need to move quickly. Old habits die hard...so I have to keep up with my yoga practice so that over time, I can create a new habit that is more relaxed, aware, and gentle.

I'd love to see some posts from some of my readers of this blog...what do you like about yoga??? How do you see it creating changes in your life (big or small!)?
Peace,
Karen

A late fall class added!!

Ok....now that snow and cold has officially arrived in MN....let's stay warm with some yoga!!
I have a new class that is coming up soon....so please get your registrations in ASAP.

Class will be held at Aslan Institute in Eagan.
Dates: Monday's November 2nd-December 7th
Time: 7pm-8:15pm

This class will combine readings, gentle yoga, and journaling time to help you reduce stress and feel more focused and calm as we head into a busy holiday season. Make some space in your calendar for some "within" time just for you...you'll be glad you did!

As always, call or email me if you have questions or need more info!
Karen
karenyogam@gmail.com
651-681-1672

Help for the cold and flu season!

If you start to look around, you will frequently see yoga in the news. Whether it is a new study related to back injuries or stress reduction, researchers are beginning to see the value of yoga and its role in promoting good health. As the cold and flu season approaches (ok...it's already here!) we all need to do our best to promote good healthy habits. Getting enough sleep, eating well, and finding time to exercise and relax are all important ways to keep our immune systems strong.

Yoga practice can help our immune system by engaging our "parasympathic" nervous system...rather than our "sympathetic" system that revs up for "fight or flight" at real or perceived danger (STRESS!). When we focus on our breath we improve our lung capacity and trigger the relaxation response. When we spend less time stressed to the max, we give our bodies time to rest and we find ourselves better able to fend off the viruses and bugs that surround us.

So, if we do yoga will we never be sick again?? Can't promise that...but yoga can certainly help us feel stronger...emotionally, mentally and physically....and more in tune with our bodies each day.

Be well....
Karen

Love this Quote!

"A single footstep will not make a path on the earth, so a single thought will not make a pathway in the mind. To make a deep physical path, we walk again and again. To make a deep mental path, we must think over and over the kind of thoughts we wish to dominate our lives."
Henry David Thoreau

When we practice yoga, we don't go to a single class or do a few poses and then assume we are done. Instead, we return to the mat day after day...hopefully wearing a path into our lives that creates not just physical changes, but emotional, mental, and spriritual ones as well.

I am also a big believer in changing our thinking as a way to change our emotions and ways of seeing the world. Notice what you think about. What do you tell yourself? Are you constantly finding fault with yourself, with others, or the world? If you find yourself engaged in negative thoughts....try replacing them with something more positive. The more that you do so, the more that you create a "path" in the mind that is more hopeful, optimistic, and grateful.

Just a few days left to register....

I have 2 fall yoga classes that begin next week! If you have questions or still want to register this week, please contact me via the blog, email or by phone.

Monday noontime class at Aslan Institute in Eagan. 6 week session of gentle yoga, journaling exercises, and positive affirmations...begins Monday October 5th and the cost is $70.

Tuesday noontime class at Advent United Methodist Church in Eagan. 6 week session of gentle yoga with a devotional reading at the end of class and a faith based approach to practice. The session begins on Tuesday October 6th and the cost is $60.

Remember...if you or an immediate family member is in the military....you qualify for a discount! Contact me for details!

Peace,
Karen
651-681-1672
karenyogam@gmail.com

Last Free Class!

My free/donation based yoga class is this Monday, September 28th from Noon-1pm at Aslan Institute in Eagan (4141 Old Sibley Memorial Highway, Eagan MN). Aslan is a beautiful spot.....tucked away overlooking the river...from Highway 13...take a right onto Diffley heading east. Just past the gas station, take a left onto Old Sibley Memorial Highway, then Old Sibley Memorial Highway heads left again and Aslan is on your left.
Call me if you have questions about the class...otherwise...just show up!!
My 6 week class session at Aslan begins the following Monday (10/5)...so you have an opportunity to try before you buy!!
Hope to see you then!
Karen
karenyogam@gmail.com
651-681-1672

Fall classes starting in October!

September has been a beautiful summer-like month.....but it is flying by and it will soon be October!
Just a reminder that I have 2 new daytime classes starting in October:
Noon-1pm class at Aslan Institute in Eagan beginning Monday October 5th. Go to www.aslaninst.com and click on and scroll through the events page to find Yogamoodra.

Noon-1pm class at Advent United Methodist Church in Eagan begins Tuesday October 6th.

Both classes are 6 week sessions.....
Email or call me for registration details for either class!

Hope to see you on the mat,

Karen DeBaun
karenyogam@gmail.com
651-681-1672

AMAZING!

Just returned from a weekend finishing my last teacher training to obtain an RYT 200 certification. It feels so good to be at the end of 2 years of learning...but I am also aware that this is just the "first step on the staircase"....so we will see where the journey leads!

Lots of our training this weekend was time spent considering our own personal journey. We discussed stillness, listening to the body, surrender, and the power of the mind/body/spirit.

I am not a big horoscope fan...but amazingly...when I returned home...this was my horoscope: "You will cross the finish line in your next endeavor. You can fully accomplish anything you start now. Say that you can and believe it".

We all have so much to offer one another and the world...we just need to believe in our gifts and our potential...may this be a day that you move confidently in the direction of your dreams!

Peace,
Karen

Remembering Sept. 11

I had the opportunity to attend a ceremony/prayer service last evening here in Eagan that focused on remembering Sept 11th and honoring both emergency responders and military that are currently serving in our war on terror.
It's hard to recall the day of Sept 11th and the days and weeks that followed. It was a time of profound sadness, fear, and anxiety. As I reflected on that date and time eight years ago, I couldn't help but feel sadness. I remember the deep connection that I felt to my fellow Americans and the sense of community and "we-ness" in the days and weeks that followed Sept 11. Even in rush hour traffic, there was a noticeable difference...people politely yielding to others in traffic...without the usual rudeness and aggressive manuevering.
Today, as we reflect on the loss that we all experienced on Sept 11, 2001...maybe we can honor those that lost their lives (and those that continue to put themselves in harms way for our protection) by returning to that sense of community. Instead of arguing and screaming at one another about our disagreements, maybe we can see our commonality and find a peaceful and respectful way to interact...if even just for a day.
Peace,
Karen

New session starting.....SOON!

A new 6 week session of yoga will begin one week from today (Tuesday September 15th) at Inner Light Healing Center in Lakeville. Class time is 9:30-10:45am and session fee is $70.

Sign up now and make sure that you have built in some "within" time for yourself this fall!

To Register, go to www.counselingandhealing.com and you will find gentle yoga and the registration form....or just call the center at 952-435-4144.

As always...you can always email, post on this blog, or telephone me if you need more information. Remember that if you or an immediate family member are in the military...you qualify for a great discount!

It's another beautiful day...enjoy!

Karen

P.S. to email: karenyogam@gmail.com, or phone # 651-681-1672

See you in September.....

It's September....National Yoga Month!!!! Yoga instructors and studios across the U.S. are being encouraged to offer free classes in order to introduce more people to the fabulous benefits of a yoga practice. Please check out one of my free yoga classes this month...and bring a friend! See the class details below:

Saturday September 12, 9:30-10:30am at Inner Light Healing Center in Lakeville (17305 Cedar Avenue, Lakeville MN... just North of the intersection of Cedar and Dodd Rd)

Monday September 28th, 12noon-1pm at Aslan Institute in Eagan (4141 Old Sibley Memorial Highway, Eagan MN.... Just east of the intersection of Highway 13 and Diffley Road)

Both of these classes are FREE...but if you wish, a charitable donation can be made...with proceeds going to either the Yoga Health Foundation, or Second Harvest Heartland (our metro area food shelf ).

Peace,
Karen

Summer's end?

With a cool breeze blowing, it is hard to deny that summer is coming to a close. I actually love the season of Autumn, but seem to have a hard time really enjoying it since I know that winter (NOT my favorite!) comes next! How often do we do that? Fail to enjoy what is right in front of us because we are worrying about what comes next?? Yoga practice helps me to remember to savor the moment, to be in the present and to really experience what is in front of me each day.

With that said....September is almost here! I have 2 free/donation based classes that I will offer in September and new class sessions starting in mid-September and in October. As you leave the less structured days of summer, and head into your fall schedule, make sure you build in some self care and time to "just be", whether that is through a yoga class, quiet meditation at home, or a leisurely walk outdoors.

So, for now, soak up some of the late summer sun...I hope to see many of you in Yoga classes soon!

Peace,
Karen

Tech dependence??!

As most people know, I tend to avoid technology when I can....but now that I am back to work at school (and awaiting a computer) and my home computer has a virus and is out of commission....I feel helpless!!! In a way it can be a nice excuse I s'pose..."oh, no...didn't do it...never got the email"!
For someone like me, who does not like technology...but loves connecting with others...it is hard to be without email etc. So, if you're reading this and wondering why I have not gotten back to that email you sent.....please know that I will do so when I can....I can only kick my kids off "their" computer for short periods of time!!!!
I guess now that I am not obsessively checking email.....I have more time for yoga!!!
Have a great day!

Military Discount!

It's official.....if you are active duty military....or have an immediate family member who is on active duty.....you are encouraged to take my yoga classes at a discount! Please contact me directly via email or phone and I can provide you with details!
Karen: karenyogam@gmail.com or 651-681-1672

Discount for military and families

I have been considering for quite some time how I might provide some support or service to military personnel and their families. As all of us know, a small number of service men and women and their families are sacrificing greatly to support America's involvement in Iraq and Afghanistan. I am hoping to offer one or 2 of my fall classes at a discount to military men and women as well as their immediate families. I'll post more when I have further details.
Have a golden day!
:)

5 remembrances

This version of Buddha's 5 remembrances is by Thich Nhat Hanh...

I am of the nature to grow old. There is no escaping growing old.
I am of the nature to have ill health. There is no way to escape ill health.
I am of the nature to die. There is no way to escape death.
All that is dear to me and everyone I love are of the nature to change. There is no way to avoid being separated from them.
My actions are my only true belongings. I cannot escape the consequences of my actions.
My actions are the ground upon which I stand.

The first time I read the above remembrances, I remember thinking "What a bummer!" These statements fly right in the face of my denial about the impermanence of life and my notions that I can somehow escape old age, sadness or feeling bad simply by having good habits and living right!
For about the past week, I have been sick with a cold (which feels especially unfair somehow in the summer!) I admit I have been feeling a bit sorry for myself and have found myself wondering "what I did" to get sick. Our bodies are so amazing...and I know that I take for granted my good health much of the time....and then I feel somewhat ripped off if I suddenly become mildly ill for a few days!!
I do have to admit that the part of the remembrances I like the best is the last statement..."My actions are the ground upon which I stand." I am probably drawn to that statement since it feels like something I can control! Through the practice of yoga, I have found some awareness and at least some brief periods of time when I feel that I am more "in the moment," paying attention to what I am doing and saying and why. Hopefully this helps me behave, speak and listen with a bit more care. It's hard for me to think about all the little ways I am short tempered and speak without really thinking in the course of a day. If my actions are my only belongings....I have some serious work to do!!
Thank goodness for the start of each new day....to begin fresh and move forward...knowing that all I can control is here and now...may my actions be the ground upon which I stand.

Fall Classes!!

I will have a Tuesday morning class (9:30-10:45am) beginning September 15th at Inner Light Healing Center in Lakeville. The session will run 6 weeks and cost is $70. Register through Inner Light by calling (with credit card) 952-435-4144 or go to their website for a class flyer and registration form: www.counselingandhealing.com
Select the events tab and then go to Gentle Yoga.

I will be offering a noon hour class this fall at Aslan Institute in Eagan on Mondays beginning October 5th. This is also a 6 week session and the cost is $70. Class information and a registration form can be found on Aslan's website: www.aslaninst.com (click on events to find the yoga class)
I take the registrations for my class at Aslan, so you can telephone, post questions on this blog, or email me with questions. Registrations can be mailed to me directly at 4081 Foxmoore Court, Eagan MN 55123 / 651-681-1672
karenyogam@gmail.com

Do you like Peace?

One of the neighbor kids came up to me today and said "Do you like peace?" I misunderstood her, so replied "do I like peas?" She then pointed to my shirt and said, "no...do you like peace..your shirt has a peace sign and the shirt you wore yesterday had one too!" Then I said, "well, yeah, I do like peace".
This short interchange just got me thinking...of course in my own sarcastic way, I thought first to myself "I like peace, what would she think...that I'd like war??" As I continued to think about it, I was glad that she noticed that I like peace. Makes me think that I'd like others to realize that I like peace too....and without having to advertise it on a shirt.
I am not thinking of peace just as the absence of war (although that's a wonderful idea!) but rather, as a state of being and presence. One of the things that I am drawn to in yoga is the peaceful and relaxed state I encounter at the end of practice. Hopefully I am able to take some of those moments off the mat by interacting with others in a more peaceful and loving way.
So once again, from the mouths of babes come these beautiful statements of honesty and truth. I do like peace....and just for today...I will try to live it in my actions.
Have a PEACEFUL day!

Fall class sessions TBA...

Hey all,
I have been getting questions about follow-up sessions for yoga...I am hoping to have some official details to post in the next 2 weeks. Please email or call me if you have ideas, feedback or suggestions....or post your class requests on this blog! It really helps me in my planning to hear about what class times/days of the week work the best for you.
National Yoga month is coming in September....so look for details about a possible free class or 2 during September!!
Have a great day!
Karen

Can't quote the source....

Sadly, I did not catch the source when I heard this lovely phrase quoted last week while watching a TV news program....the quote was "Be Selfish.....Go Help Someone"! If any of you have ever worked as a volunteer, you know that if you find a volunteer opportunity that really fits, you end up feeling that you may be getting more from the experience than those you are serving.
Whether at work or volunteering, we all love to feel that we have made a difference.
So take some time to be selfish....go out and do something for someone else that brings a smile to your face and some joy to your day. You don't have to commit tons of time....there are endless ways to be considerate or to do a bit extra for a friend or stranger. The small things do matter...make it count!
Have a golden day....and a fabulous and safe 4th of July!
Karen

Sweating!

Those that know me well know that I love the warm weather and spend 75% of my time during the year feeling cold up here in the northland of MN! With the recent warm weather and sunny skies, I feel energized and my feet are not numb from cold!!
The heat can feel great, but we also need to be careful that we don't over-exert and over-heat ourselves. Take outdoor work and exercise more slowly, and try to get that walk or yoga practice in during the morning when it's a bit cooler.
Earlier this week I went out for a walk and then began my yoga practice on the deck. The sun was already blazing at 8:30 am and soon I found myself sweating profusely!! I first told myself that rather than feel irritated by the heat, that I would simply notice my sweat and label it my bodies effort to cool itself. After a few minutes, I also had to tell myself, "aw, c'mon, why push so hard?? This is your first yoga practice in this level of heat" (since my last Bikram class in April!). I realized at that moment the "edge" that is so often talked about in yoga...yes it is fine to challenge yourself and continue to be diligent in practice, but it is also SO important to honor and care for our bodies and give them what they need (which may vary from day to day).
So...get out there and enjoy the summer weather...but practice awareness and lovingkindness so that you don't over do it!
Peace,
Karen

New to Yoga?

A great resource if you find yourself wanting to develop a home practice or to answer an alignment question about a particular yoga pose: Check out Yoga Journal's website (yogajournal.com) and go to "Basics". They review a number of yoga poses and go thru the building blocks of the pose.

Just remember...there is no perfect yoga pose!!! Listen to your body and modify as needed. All of the tips and adjustments are there to do 2 things... to keep your body/joints/muscles safe in a pose, and to help you gain maximum benefit from a pose. Most of us will never be Yoga Journal models...and that's just fine! Let go of judging yourself and compliment yourself instead....you are engaged in the practice and process of yoga!

Summer Classes Update

Sadly, I did not get enough enrollment to run the summer class at Aslan that was due to begin tomorrow (June 17th).
The summer class at Inner Light Healing Center in Lakeville is on! Class begins this Thursday (June 18th) and there would still be time for you procrastinators to get registered!! Call Inner Light at 952-435-4144 to get registered over the phone. Inner Light is located just north of the intersection of Dodd and Cedar Avenue. Please join us if you can!! If you have questions or concerns, send an email, post a question on the blog, or call me directly at 651-681-1672.
Have a golden day!!!
Karen

Tomorrow!

Tomorrow (Monday June 15th) is the deadline to register for my summer yoga offerings at both Inner Light Healing Center in Lakeville and at Aslan Institute in Eagan. Call (651-681-1672) or email me if you have questions or would like to register!
What a wonderful weekend....the weather is beautiful....get outside and take in a bit of sun today! Maybe a few sun salutations from your yard or deck?? Summer in MN is WAY too short to spend it inside! :)
Peace,
Karen

It's June!

Summer is fast approaching....and my summer yoga sessions will be starting soon!!

Yoga at Inner Light Healing Center in Lakeville will be held Thursday mornings beginning June 18th.

Yoga at Aslan Institute begins on Wednesday morning June 17th. Both summer sessions run for 6 weeks and the cost is $70.

If you're like me...summer seems as though there will be plenty of time for trips, chores, and letting go of the typical schedule for awhile. Next thing you know, summer is nearly over and you wonder where the time went! Be pro-active this summer and set aside some time "JUST FOR YOU" to focus on health and wellness by enrolling in a summer yoga class.

For more info, post questions on the blog...or go to:

www.counselingandhealing.com/upcomingeventscalendar.aspx

http://www.aslaninst.com/

Peace!

yoga lessons

Last week I was reminded of two things: one, that yoga is a "practice" (something that needs to be done on a regular basis) and two, that yoga can profoundly influence my outlook and mood. Here's what happened.....
I decided (rather late) that I should get to a yoga class last Friday morning. Looking at the clock, I realized it was a bit of a press, but I figured I could make it right on time for the 8am class being held. Normally at this studio, someone is working the front desk to sign people in, manage the clothing and boutique sales....so I banked on the fact that I could get in even if I was a minute or two late. WRONG! As it was the Friday before a holiday weekend, I arrived at the studio at 8:02...only to find the door locked!!! Aggghh! After driving a fair distance, I was more than mifffed!! Muttering under my breath, I wandered to the back of the building to see if there was an open door, but no luck. My only option was to throw rocks at the above studio window (not terribly yoga-like and certainly not calming for those that came to class...on time!) so I sulked and got back in my car.
I was SO irritated! My intention to take a lovely yoga class to start my weekend off right had gone very wrong. I contemplated heading to the health club, but just couldn't do it. Finally, I decided to go home and do some yoga on my deck (something I love to do....but I don't always challenge myself enough in a home practice, thus the idea that I needed that studio class!). I arrived at home, in a funk, and talked myself into doing just a "few minutes" on the deck.
You can guess the end of the story....as I fell into my breath, took a moment to notice that the sun was warm on my face, and that birds were putting on a concert in my backyard, I had the most delightful yoga practice!
I was stunned at the end of my home practice by the dramatic shift in both my mood and outlook. I ended the practice with a short meditation in which I decided to move peacefully through my day, to lose the frantic pace and irritability that I had started the day with, and to complete as much of my "to-do" list as I could...without being hung up on any details that just did not get finished.
So...yoga is a practice...that we need to take some time for each day...and whether we spend 90 minutes doing a challenging practice, or 5 minutes breathing and reflecting...it can be such a source of comfort! Yoga opens our hearts, minds, and bodies to new ways of thinking about our lives. We can suddenly find new ways to approach the little details of life that can overwhelm us when we lose our perspective.
Lesson learned? Take the time to be deliberate about my yoga practice. Recognize that even "yoga on the deck" can be a profound learning experience. Be open and mindful about the ways that yoga and "within time" can benefit me each time that I take the time.
Peace to all....
Karen

yoga for EVERY body!

In some of the yoga trainings I have attended, we have talked about the fact that yoga should be for everybody...and every body. So just because you feel you are "inflexible" "not a jock" "too old" or "too big" to do yoga....does not mean that there is not a place in the yoga community for you! It simply means you'll have to put forth some effort into finding a class, teacher, and style that fits for you today. We are our own best teachers...if we really pay attention and decide to approach yoga with gentleness and lovingkindness...we can find a practice that can be both challenging and restful. I love the practice of yoga for so many reasons: the quiet focus, the physical challenges, the deep relaxation, and the flexibility it affords me both physically and mentally. If you have never tried yoga before, I hope that you will give the ancient practice a try! It has survived for so long because it is AMAZING! :)
Have a peaceful day!
Karen

Questions about class

I had a couple of questions today about my classes....thought I'd post the answers as probably lots of people wonder about the same things! Yes...my classes are open to both men and women! Yes...you can certainly sign up with a son or daughter...just keep in mind that my current class offerings are geared for adults.....so older teens (15 and up) with a parent works out fine. I often get requests for teen classes, and I have also had experience offering classes to those with handicaps and special needs...so I will let you know if I am able to offer teen classes or adaptive classes in the future.
Have a peaceful day! :)

Summer Yoga Moodra classes at Aslan Institute!

I am very excited to announce that beginning in June I will be offering yoga classes at Aslan Institute in Eagan. Check out their website to learn more:
http://www.aslaninst.com/
On the Aslan Institute home page scroll down and click on YOGA (on the lower right side of the page) for more information. Class is 9:30-10:45 Wednesday mornings beginning June 17th for 6 weeks.
Aslan is a beautiful spot...tucked into the hillside overlooking the Minnesota River. It is just north of Metcalf Junior High (see the Aslan website for a map) very near the intersection of Diffley Road and Highway 13.
Each yoga class will begin with a short reading to prepare us for class, then flow into about an hour of gentle yoga, followed by some journaling/drawing/reflection time to help us maximize the benefits of the wonderful practice of yoga.
Let me know if you have questions about the class...hope you'll join me!!
Karen

Gentle Yoga for Body Mind and Spirit!

A summer session of gentle yoga will be offered at Inner Light Healing Center in Lakeville.
The class session is 6 weeks and runs on Thursday mornings (9:30-10:45) beginning June 18th and the registration fee is $70.00.
Go to http://www.counselingandhealing.com/upcomingeventscalendar.aspx
to find a course description and registration information.
Don't let your summer calendar fill without taking some much needed "within" time...just for you!

Email Karen at karenyogam@gmail.com or post questions on this blog if you need more information!

Have a peaceful day!

New classes coming soon!

I will be posting new class offerings for summer very soon! Check back for details.

Getting Started!

Just establishing this blog to try another way to communicate with students and friends who love yoga! I am currently exploring different class formats and "host facilities" to offer my YOGAMOODRA classes.
Thanks for checking out my blog! More to follow!