Happy New Year (Almost!)

On this last day of 2010, I find myself looking forward to a New Year. It is tempting to think about setting a bunch of New Year's Resolutions and goals, but what about adding ONE healthy new habit, with the option to add others as you go?
When I say add one thing, it can be as simple as deciding to buy a water bottle and drink more water each day or making a choice to try a new food once a month. For me, adding something positive is so much easier than "taking away." I guess I tend to be stubborn and oppositional by nature, because as soon as I do a "takeaway" I immediately rebel and begin to obsess about whatever it is I am now depriving myself of. A recent article (in Experience Life) about people and goal achievement described research that found participants who asked the question "will I ____?" did better than those that made statements like "today I will___". It seems strange, but maybe many of us do better when we can feel empowered by a choice, rather feeling obligated by a restrictive demand.
I also like the idea of setting new goals and intentions throughout the year. Let's face it...the dark days of January are not often the time when we feel charged up and full of energy. It's really a time of year to rest, stay warm, and find gentle ways to keep your mood and energy stable. I really believe that this is why so many folks fail at their exercise "resolutions". They decide to get up 2 hours earlier to hit the gym at 5am each day and then feel badly when after about 2 weeks they feel depleted and tired and simply give up. There's nothing wrong with early morning exercise, but maybe the winter months are not the best time to begin.
Whatever you may decide...to set resolutions or not....may you have a happy, healthy and prosperous New Year!!

A Very Merry Christmas!!

I am thankful this Christmas for friends, family, good health, and the practice of yoga! Thanks to all of you who have been a part of my classes this year. Enjoy your friends and family today....and see you soon in class!
Karen
P.S. there will be a make-up class for the cancelled class at Advent on 12/20..... the make up class will be on Monday Jan 3rd at 4:30, and the new January session will begin the following Monday 1/10/2011.

No Class at 4:30!!

No yoga class today at Advent United Methodist (4:30pm). Watch for an email for a make-up session in early January!
Stay safe out there....it's beginning to look a lot like Christmas!!

Patience is a Virtue!

This time of year, it seems that patience is in very short supply. I myself, admit that I am not exactly the world's most patient person....this is why I do yoga!!!
In my classes this week, I have tried to interject some ideas about patience, waiting, and trying to find time NOT to rush. This past weekend's snow forced most of us into some waiting...for someone to jump start our car...to push us out of a snow bank...and so on!
May this week bring you moments of peace and quiet. May you find ways to be patient with the "tiresome tempers of your neighbors" as the nuns at Visitation used to say! Take a breath, slow down, and take good care of you and yours.....

New Sessions for 2011!!!

I have set some dates for new winter yoga sessions for 2011!

Class at Advent United Methodist Church in Eagan: Monday's 4:30-5:30pm, January 10-Feb 14. Cost is $50 for a 6 week session.

Class at Hamline United Methodist Church in St Paul: Tuesday's Noon-1pm, January 11-Feb 15th. Cost is $50 for a 6 week session.

A couple of new classes may be in the works....stay tuned!!

As a reminder, If you have a friend who would like to "try" a class, they are welcome to attend one class and pay a drop in fee of $10.

Also, with winter snow and slippery road conditions, please allow a few extra minutes to get to class. I am committed to honoring our time together, so I want to start and end class on time. Thanks for your help with this!

If there is inclement weather, I will send emails cancelling class at least 2 hours prior to a class start...and will post any cancellations here on the blog as well.

Enjoy the day!

Classes in 2011

I hope to have information about dates/times/places for yoga classes in January 2011 very soon. I should have a new year schedule for classes available by the end of next week. If you'd like some classes as a Holiday gift, have your friends and family email me for details.

Peace,

Karen

An intentional holiday

The holiday season is officially underway (the retailers were trying to convince us of this since Halloween!) and things can get hectic. Take a moment to reflect about the kind of holiday season you'd like to have. Set an intention that helps you call to mind the kind of season you want. Perhaps this means building in some health and wellness time ( yoga class??!), time for sleep and relaxation, or time well chosen to re-connect with people that are important to you.

Just as we do in class on the mat....see if you can develop a one or 2 word intention that you can use to bring focus and clarity to all of the hustle and bustle. Then breathe and repeat that intention to yourself as you wait in lines at the post office or mall, or when you find yourself spread thin with so many places to be and events to attend.

Remind yourself that once the season is over, most of us do not recall the gifts, what we ate, or how clean the house was....instead, we remember our interactions with others and times that touched our hearts. Think about what touches you, seek to create some memories, and enjoy the holidays!!

See you in yoga class!

Happy Thanksgiving!

Stop and mindfully savor the delicious meal today...and give thanks for food!!

Yoga Research

Not only is yoga growing in popularity as a way to maintain fitness and overall wellness, it is also being researched by the medical community. In today's Star Tribune, an article describes a new research study that will be done through Children's Hospital for kids in cancer treatment. They hope that yoga will provide some of the same benefits to kids that have been researched in adults: a reduction in anxiety and better sleep post cancer treatments with yoga classes.
This is an exciting time to be involved in yoga...those of us who already love it and see its benefits personally, will now also be able to point to research about its effectiveness rather than relying soley on anecdotal information.
Yoga can provide benefits large and small. Just this week I had a yoga student tell me that she'd been experiencing back spasms that afternoon at work. She decided to come to yoga class to see if it might help, and reported after class that her back felt much better and that she slept well that night too. A pretty effective (and affordable!) intervention!!
If yoga has helped you....I'd love to hear about it. Please feel free to post here on the blog...or let me know personally.
Breathe and move...and have a wonderful day!

Counting your blessings....

Now that Thanksgiving is almost here....wanted you all to know that I consider it a privilege and delight to be with you in yoga class!!
My hope is that through yoga, we can all find our way to clear thinking, stable moods, healthy bodies, and a mindful presence that allows us to clearly see how deeply we each are blessed.
I will be counting each of you among my blessings this Thanksgiving!
Be Well...
Karen

Yoga's Popularity

As time goes by, I am more and more impressed with yoga's popularity. Although I have to say that some of the ways that yoga has expanded and gained in popularity kind of bum me out, since I think that sometimes the beauty and essence of yoga gets lost in the "newest exercise craze" whirlwind.
The exciting part of yoga's popularity is that people of all ages and abilities are seeking it out..as a way to help them with fitness and flexibility, but also as a method to reduce stress and find some mental clarity. Whether you are 7 years old or 70...there is a yoga class somewhere for you! I have the unique privilege of being able to teach yoga poses and breath work to kids in an elementary school...and have had students into their early 70's in my classes in the community. I hope to have the opportunity to begin a chair yoga class to bring yoga to an even broader range of students in 2011 as well.
So...amidst the noise and negativity of our current culture....running into people of all ages and from all walks of life in yoga brings me some comfort. People everywhere seek good health, calm bodies and clear minds.
May we all be happy, healthy, and well.....

Retreat Day!

The retreat is complete! My sincere thanks to each of you who participated in the day...it was such an honor and privilege to teach yoga to all of you and to be in your presence today. I hope that the day was meaningful and enriching for you.
Joy, Health, and Happiness to you all!

Be who you are...and be that well!!

We all have our own gifts and our own shortcomings....why not decide this week to just be the best "YOU" that you can be??!! If you need time and space to think about how to be your best...we would still welcome your registration for the FULL POWERED LIVING retreat scheduled for this Saturday November 6th.
Celebrate your gifts and talents today....and share them with the world!
Peace

8 days til the Retreat!

If you have been debating about attending the Full Powered Living Retreat, you still have time to get registered! Ideally, we'd like to have registrations by Wed November 3rd so we can get lunches and materials prepared. We already have a good number of attendees...but still have room for more!
We found an address error in the earlier retreat flyers....but the address listed in the post below is correct!
I hope to see you next Saturday! Make the commitment now to carve out some time for your own rest and renewal by getting registered today!!
Peace

Full Powered Living...in 2 weeks!

FULL POWERED LIVING YOGA RETREAT
SATURDAY NOVEMBER 6TH

THE TOP THREE REASONS WHY WE WOULD LIKE YOU TO JOIN US:
Making the choice to nurture yourself is an act of empowering yourself.
You will learn ways to live into your life more fully RIGHT NOW!
The retreat will be, in simple words...a day of growth and fun!

Make this your first action to empower yourself and live into your life more fully.
Invite a friend to join you in this day to nurture yourself!

THERE IS STILL TIME TO REGISTER

Clicking on this link will give you more information about the retreat and how to register. Learn More About This Retreat!

Join us at Schaar's Bluff On Nov. 6th

InnerLight Healing Center
17305 Cedar Ave. Suite 230
Lakeville, MN 55044
952-435-4144

Weight management

Did you know that weight management is on the list that the Yoga Alliance has developed entitled: Top 10 Reasons to Try Yoga ?
One reason that yoga seems to help with weight management (and even weight loss) is associated with the stress relief that participants find when doing yoga. When stress is reduced, the stress hormone cortisol is also reduced. High levels of the stress hormone cortisol have been found to be related to increased belly fat. It is one of the ways that our bodies "store" energy when we perceive that we are under stress and may need to fight or flee from real or imagined dangers.
For me personally, the first year of my yoga practice led to a 10 pound weight loss (and no diet!). Yoga allowed me to slow down enough to help me reduce some of my "stress eating" and it also helped me to be in touch and more aware of my body. I found myself eating junk food and would suddenly think...."ICK! I don't even like the taste of this"!!
The fact that yoga poses help you to gain strength from lifting your own body weight and holding your body against gravity was another factor that contributed to my weight loss. I recognized that some of the yoga postures would be significantly easier if I had less bulk to hold up!! So I just found myself eating healthier foods and eating more mindfully.
I offer these ideas not because I want people to do yoga to lose weight. I do yoga for all of the ways that it helps me to find some calm in a hectic and busy world. Weight loss and the physical benefits are nice, but they are not what primarily drives my yoga practice.
Eat well....be healthy....See you on the mat!

Ahimsa

In yoga philosophy, there are teachings called the Yamas and Niyamas...guidelines for living a balanced and happier life.
Ahimsa is the concept of non-violence, kindness, and compassion. The concept of ahimsa asks us to be kind to ourselves and to others. See if you can practice a bit of ahimsa today.... consider your words, thoughts, and actions carefully by approaching yourself and others with gentleness and compassion. We are all human....making our mistakes along the way....be kind to yourself and to others today.
Peace and blessings!

Taking Time

Fall is here. Our calendars are full of activities related to school, work, fall yard clean-up and more. As the seasons change, make a commitment to take some time for quiet reflection. Take a walk and enjoy the cool crisp fall air, or simply gaze at the color of nature around you.

If you're like me, taking time to relax is easy to say, and harder to do. I really need to be purposeful about planning and scheduling time for rest, otherwise the details of the day simply take over! My yoga practice becomes my time to slow down, breathe deeply, and get quiet.

If you are craving some time to relax and re-focus, take a look at the previous posting about an upcoming day-long wellness retreat that I will be co-leading called Full Powered Living. We are holding the retreat at a beautiful retreat center near Hastings. We'll have box lunches provided by Panera, and a full day of activities and reflection time for you consider new ways to be fully present and making the most of each day.

Enjoy the beauty of the season!

Get Registered Now!!

Registrations are now being taken for a fabulous one day retreat called: Full Powered Living to be held on Saturday November 6th at Shaars Bluff Retreat Center near Hastings.

This wellness retreat will feature movement, breathwork, journaling, reflection, and gentle yoga as we explore how to be our best selves. So often, we find ourselves simply "going through the motions" of daily life, rather than living a life that is meaningful and full of energy. During this retreat, participants will find ways to identify and nurture their own unique gifts and consider ways to be more fully connected to the body and its unique and powerful wisdom. When our bodies, minds and spirits are in synch...then we can live lives that are full of joy and we discover new ways of connecting with ourselves and others.

This promises to be an exciting day....register now so that you have the time saved on your calendar to give yourself this gift of reflection and renewal.

To get more information or to register, call or email me or go directly to the retreat page at:
http://www.counselingandhealing.com/fullpoweredlivingdayretreat.aspx

Giddy!

Today was just a beautiful September day.....I was overjoyed with the sunshine and warmth...then driving home tonight after yoga classes with a clear sky and a nearly full moon simply takes the breath away!!! What a wonderful world! May we focus on the beauty of the earth....and all of the marvelous energy that is in all of creation....it is truly a world of abundance...not scarcity!!! Be grateful and glad!

Surrender

I have been thinking about the concept of surrender today. In yoga practice, we are encouraged to let go of rigidly trying to control or perfect our poses.....and instead, surrender to whatever our best and most reasonable effort might be at that moment in time. We can release the need to "live up" to whatever preconceived ideas we have about our abilities and and simply be.

Whether we are on our yoga mats, or dealing with the ups and downs of daily life, we can let go of our need to get things 'just right' and let go of competition and judgmental thinking. When we do, we find a new level of freedom and space that allows new ways of thinking and experiencing the world.
May you be open to new ideas today!

Yoga as a Practice

There are lots of forms and styles of yoga around. For many that are not familiar with yoga, they often confuse yoga and religion. Just this morning there was an article in the paper that was describing some yoga practioners that were "chanting to goddesses" etc.
I personally hate seeing this type of thing in print, since I believe that it only confuses people more. Yoga is NOT associated with any religion....instead, it is an ancient practice for living (that continues to evolve and various groups have added their own spin).
I think that some of the confusion lies in the fact that yoga can be a spiritual practice....simply because the ancients recognized that we are not simply our bodies or our minds. So yoga as a practice becomes a way to work toward wholeness....bringing all aspects of ourselves into harmony. Over time, yoga practice allows us to see what connects us as people, rather than what divides us.
I got into yoga teaching because I see its benefits for reducing stress and bringing balance and calm to our hectic daily lives. Yoga is a lovely practice that cultivates flexibility and strength in our bodies and in our thinking and attitudes as well.

Yoga Energy!

Just a post to say to all my students....thanks for being in class!! I love your energy and enthusiasm....and I love it when you are willing to admit that you had to talk yourself into showing up!! Yoga is a practice....keep it up!! Thanks for sharing your amazing energy with me!
Have a peaceful week!
Karen

Yoga at your Desk

Sometimes it can be hard to find time in our schedules for yoga practice. Remember that you can do some simple yoga almost anywhere!! Your breath is available to you 24/7. No matter where you are, you can pause and take a minute or 2 and simply focus on deep belly breaths, taking air in through the nose and out. We often do not realize that we are breathing shallowly or clenching our jaw, or slumping in our chairs....but by taking a few moments each day to check in and truly notice how your body is feeling, you can begin to learn some healthier habits.

Any posture done seated on the floor in yoga class can usually be done at a desk chair as well. Give yourself a few moments to rotate your ankles and reach for your toes, or take an easy spinal stretch while gently holding the back of your chair. Taking time to go to yoga class and share in the other participants energy is always beneficial, but little snippets of breath work and stretching during your workday can bring some calm and reduce some stress when you need it most.

Have a peaceful day!

Full Powered Living Retreat

http://www.counselingandhealing.com/fullpoweredlivingretreat.aspx

Here is the link to an information and registration page for the Full Powered Living Retreat being held Saturday November 6th. Don't miss it!

A field

"Out beyond ideas of wrongdoing and rightdoing, there is a field. Meet me there." Rumi

I ran across this quote today and it struck me because earlier this week I had attended a diversity training in which we talked about not needing to convince each other that our opinion or ideas were the "right" ones. This quote reminds me that in yoga, we seek to get in touch with our true nature, the divine that is in us....and in everyone else too.

I plan to consider these words of Rumi the next time I listen to TV news, or anywhere that people are working really hard to convince me that the world is somehow "us" vs. "them". I think there is a field between us....a place where we are the same and all is perfectly well.

May you have a balanced and peaceful day!
Karen

Home practice tips

I am frequently asked about yoga home practice by students. It can be a real challenge to begin a home practice and to know "where to start". I believe that any yoga done mindfully is helpful.....so start small, with just a few poses and stretches that you are familiar with and comfortable in...and go from there.

Just like anything else...the hardest part is starting! Just decide that you will take 5-10 minutes to move through some gentle yoga asanas (postures)...you may surprise yourself when you realize that you actually spent 20 or 30 minutes doing yoga!

If you have never done yoga before, I always recommend that people start in a class setting with an instructor and then move into using DVD's etc at home. They can be a wonderful tool, but many of the videos/DVD's move too quickly and do not provide many alternatives or modifications which help beginners feel successful and able to move safely through new postures and movements.

So...begin in mountain pose with a few breaths (in through the nose and out)...try a simple Warrior I and II and maybe a few other standing poses that you enjoy.....add in a balance pose and some stretching on the floor...and then feel good about the fact that you have done something to nurture your body mind and spirit. Over time, you will begin to crave the release and energy that yoga provides....and you'll be on your way to a daily yoga practice that works for you.

Hanging on to summer.....

I know it is still early in August, and most of us are not yet ready to think about fall...but wanted to provide the info on one of my fall yoga classes. Here are the details:

Gentle Yoga at Advent United Methodist Church
3945 Lexington Ave S, Eagan (by the Eagan Art House....between Wescott and Diffley on Lexington Ave)
4:30-5:30pm
Monday's Sept 13-October 18
$50 for a six week session

Call or email me if you have questions! You can register for the class by contacting me, or register with the Advent Methodist Church office.
Give yourself the gift of yoga this fall! Hope to see you all soon!
Peace,
Karen
karenyogam@gmail.com

Hurry Up!

For most of this summer, I have felt a need to hurry. Instead of time to relax and reflect, I am out of my usual routine and have dealt with a whole series of ups and downs (graduations, death, sadness, celebrations, etc!). Now that it is August, things have calmed down just a bit. The only problem is...I am STILL racing around, feeling scattered and as though there are not enough hours in a day. Sometimes I am rushing....simply out of habit!

Yoga practice is one way that I can stop hurrying. I can slow down, be mindful of the moment, and even find some space to express gratitude and thanksgiving for my abundant blessings.
I plan to try to put the rest of August to good use....I certainly have an ongoing "to-do list", but I also want to use this last month of summer to rest, to relax, and to do my tasks with greater awareness and care. I'll let you know how it goes!!

Soak up some sun today!!
Peace,
Karen

Save the date!

Details are coming together for what will be an amazing day retreat!!! Mark Saturday November 6th on your calendars now.....

Full Powered Living: Saturday November 6th, 2010
a day of gentle yoga, breath work, and reflection. A day designed to support you in feeling fully grounded and aware of your own presence and power. More info to follow!
Enjoy this fabulous July Day!

Peace,
Karen

taking time away

One of the wonderful things about yoga is the quiet relaxation time at the end of class. This time is considered to be the most powerful part of class, giving us some much needed time to simply BE.

This past week, I was traveling in Alaska, and the naturalist aboard our ship read the following passage from Shakespeare:

"And this, our life, exempt from public haunt,
finds tongues in trees,
books in the running brook,
sermons in stones,
and good in everything."

May you each have some time today to "escape" your public haunt....to find some time for stillness and an opportunity to enjoy the beauty of the earth.

Life is short...

I ran across this ancient Chinese proverb...

enjoy your life.....it's later than you think!

yoga is delicious!

Due to a recent family emergency, I have had very little time for a personal yoga practice and for the first time in quite awhile, I did not teach any yoga for over a week! So....today I got back in the saddle.....how fabulous! I was almost brought to tears as I allowed myself to get in touch with the beauty of simply breathing.....and watching my students enjoy a practice together.
May yoga be a balm for whatever ails you...it certainly is for me!

trying something new!

I am very excited...I met this week with 2 dear friends and former colleagues to begin to plan a fall wellness retreat!!! As we began to discuss ideas, formats, and locations, my energy and excitement grew. It is so exhilarating to take on a new project and do something new! Stepping out into new territory can be a bit anxiety producing, but I know that I will grow and learn so much as I move through the process. That's perhaps the coolest part.....knowing that you are putting together something that will be of benefit to others...and then reaping benefits for yourself along the way!!

Enjoy this holiday weekend and the gorgeous sunshine!! May this time bring you an opportunity to try something new!

Peace,

Karen

P.S. In case you are wondering...the retreat date is Saturday November 6th!!!

practice regard for yourself...then share it!

Most of us have been on an airplane and heard that we should "secure our own mask before attempting to help others." At first glance, this can seem self-serving and selfish, but we all know that unless we care for and nurture ourselves...we don't have much to offer others.
Here are some phrases I ran across in a recent Yoga Journal article:
May I be happy
May I be peaceful
May I be safe from harm
May I be free of suffering
May I hold myself with softness and care.

Then I like to add to those phrases...may all people....
May all people be happy
May all people be peaceful
May all people be safe from harm
May all people be free of suffering
May all people regard themselves with softness and care.

Repeat these phrases, see how you feel.... and allow your love and compassion to flow.

"Sell your cleverness and buy bewilderment"

Came across this quote from the ancient mystic Rumi. So often we feel that we need to have all the answers, be in control, and never admit any weakness. As this quote states, there are times that it can be very wise to set aside the need to be "clever" and instead, admit that we do not know everything. When we can be open to learning something new, we are better listeners and may even realize that our "version" of the facts is not entirely accurate.
So...being "clueless" once in awhile may not be such a bad thing! It may just mean that you are stepping out of your comfort zone, trying something new, and being open to where that experience might lead.
Have a peaceful day!

summer class

A summer yoga class begins next Monday June 14th-August 2 (skip Monday July 5 and July 19) at Advent United Methodist Church. Class is 4:30-5:30pm. Please register by Saturday June 12 if you are interested in attending.

Balance

I talked last week in my yoga classes about the concept of balance.....we obviously practice "balance" in our postures constantly in yoga class. However, what brings me back to yoga over and over again are the ways that the physical practice helps me to incorporate new ways of being (spiritually, emotionally and physically) in my day to day life. So, balance becomes more than balancing on one foot in Tree pose or Warrior III. Yoga becomes a way for me to practice being calm and staying "balanced" in the stressful and overwhelming times in my day and week.

If you are an ongoing student of mine...you will probably find that I stress themes in yoga class that are also lessons I am trying to learn! As a Mom of a graduating high school senior, I have so many thoughts and feelings going through my mind these days...that I could easily become overwhelmed and extraordinarily stressed out!! (This may still happen...even with yoga...stay tuned!!) Through the practice of yoga I hope to try to find some balance and calm amidst the flurry of activity and change that each day brings. Yoga practice doesn't create an easy path, but it provides some tools to help us survive the journey with grace and joy.
Enjoy the beauty of this day!
See you in yoga class!

flexibility!

Ran across this quote:
Blessed are the flexible, for they shall not be bent out of shape!!
Have a wonderful day!

Satya

The yoga teaching of "Satya" relates to how we speak the truth....to ourselves and to others. When we speak, we need to find balance between speaking the truth harshly vs. avoiding the truth or telling lies. How often do you tell yourself (or others) things that are not really true? How many times do we speak our truth in a need to "prove ourselves" or to be "right" in an argument?

We have all had times when we have started speaking before we really thought about the impact of our words. One of the biggest benefits for me in yoga is the fact that the practice helps me to slow down, think things through, and be more deliberate in my choices and decision making. I do not always say and do the right thing (believe me....I have put my "foot in mouth" many a time!) but I do believe that I am improving my ability to listen and respond more thoughtfully in difficult conversations.

Yoga and the concept of Satya are a practice.....not an end point or destination. It's easy to start to get down on yourself for all of the times you have failed to speak up....and for all the times you have opened your mouth when it should have remained closed....but through continued practice and perserverance, we can all hope to become more loving and thoughtful people....in our thoughts, deeds, and in the words we speak.

Namaste....

What a gift!!

Those of you who take my classes....just want to tell you what a gift it is to be your teacher! I love the practice of yoga.....and nothing brings me greater pleasure than seeing content and rested faces at the end of a class!
May each of you recognize and feel the divine nature that is in you....and celebrate the wonderful person you are!
Peace and contentment to you all!
Karen

May Day!

Maybe I am really "dating" myself...but I remember May Day as a kid.....making construction paper baskets, filling them with a few goodies, then bringing them to the porches of my neighbors, ringing the doorbell, and running like crazy! Part of the tradition for us was to give some small tiny day brightener to someone else without them figuring out the giver.

Today we hear about "paying it forward" or "random acts of kindness." Whatever you call it, it can be a wonderfully exhilarating feeling to do something nice and unexpected for someone else. Challenge yourself to make this May Day a day in which you practice some small gestures of kindness...just because. Then enjoy the warmth and satisfaction that comes from doing something selfless and generous for someone else.

Happy May Day!!

I love to read....

I just finished reading some excerpts from a book entitled "Traveling at the Speed of Love" by Sonia Choquette. I think I need to read this book!! The snippets that I read are all about how to find and cultivate joy in your life...simple things really.....but those things that often seem just beyond the scope of our busy and hectic days.
I loved this quote that she included from Albert Einstein: "He who can no longer pause to wonder and stand rapt in awe is as good as dead....his eyes are closed."

May the season of spring open your eyes....to beauty, new beginnings, and a joy-filled happy life!
Peace,
Karen

Springtime Morning Yoga!

I have another new session of yoga starting the first week of May. Here are the details:

Tuesday Mornings 8-9am
May 4th -June 8th
Aslan Institute, 4141 Old Sibley Memorial Highway, Eagan
Cost: $60

I will continue to have readings and journaling questions available (for students to take with them and use on their own time ) to enhance your yoga practice. I am hoping the earlier time works well for people......yoga practice first thing in the morning is a great way to start the day!
Contact me to register or to get more info!!

Peace,

Karen
651-681-1672
karenyogam@gmail.com

New Classes Starting Soon!

I will have a new 6 week session of yoga beginning at Advent United Methodist Church in Eagan on April 26th.

When: Mondays 4:30-5:30pm
Dates: April 26-June 7th (skip Memorial Day 5/31)
Place: Advent UMC : 3945 Lexington Ave South, Eagan
Cost: $50


I am also planning a new Tuesday morning class that should begin in early May! I'll provide details soon.....

Contact me by phone or email if you have additional questions!
Peace,
Karen DeBaun
651-681-1672
karenyogam@gmail.com

"it's such a hopeful time of year..."

The quote above is something that was said by one of my students just this morning......we were discussing the beautiful spring weather that has come early to MN this year. As we were talking about springtime and anticipating leaves on trees, she said about spring, "it's such a hopeful time of year".
I just love the sentiment in that phrase. So often we are bogged down by negativity and what we feel is wrong with the world. Once in a while, it is so good to notice and reflect on all that is good, true and beautiful in our lives. Springtime reminds us that seasons change, snow melts and flowers bloom once again.
May you find something beautiful to cherish and be grateful for today!
Peace,
Karen

March is nearly over.....

and that means that there is another session of yoga that will begin soon at Aslan Institute in Eagan. Class is from 10-11:15am on Tuesday mornings and registration is going on now.

Session dates: Tuesday's April 6th-May 11th
Address: Aslan Institute, 4141 Old Sibley Memorial Highway (near Highway 13 and Diffley Rd)
Cost:$60

Call me or email me if you have questions or want to register!
Namaste,

Karen
651-681-1672
karenyogam@gmail.com

Yoga teaching on a Humid Morning in Mexico!

This was my yoga class space while I was teaching in Mexico....kind of a multi purpose area.....disco and bar by nite, massages at midday, and yoga space in the morning! I am facing the open wall that looks out at the ocean.....so there was a great view and ocean breezes each day. Makes me wistful for outdoor yoga in MN!

First Day of Spring!

Enjoy the sunshine and wonderful weather this weekend! While it may not be as warm as it was earlier in the week, it is still pretty fantastic weather for March in MN!!
Just a reminder that there is NO class at Advent UMC this Monday March 22 due to the ISD 196 Spring Break. Look for details on a new session on Tuesday mornings at Aslan Institute (to begin the first week of April) coming soon.
Peace,
Karen

details

Just a reminder that if you are enrolled in either of my community classes (Aslan Institute or Advent United Methodist Church) you may make up a missed class at the other location. I am not able to provide refunds, so this is one way to get your money's worth if you end up missing a class or 2! See the class listings on the side of the page for dates/times of classes for the current session. Also....if you have a friend or neighbor interested in trying out a class....they can come to a class for a $12 drop in fee.
Peace,
Karen

From: "A right to BARE arms"

Read this portion of an article from the GAIAM LIFE blog written by Rodney Yee.....while I do not do yoga as a practice for building strong muscles, it is a nice side benefit!!! Read below about the positives of working against gravity with your own body weight as a way to build strength and tone muscles through yoga practice!

Unlike weight lifting, which tends to contract and shorten muscles, creating a bulkier look, yoga develops a long, defined and fluid physique through isometric poses that activate muscles while maintaining their length. This kind of resistance work encourages lean, “touchable” arms — the kind you want to show off all year long.
Graceful, defined muscles are simply a byproduct of any well-rounded yoga practice, says renowned yoga master Rodney Yee, who has studied the discipline for 30 years. “Moving your body in space is lifting weights. When you load the arms with your natural body weight, you are essentially lifting weights.”
He suggests that lifting free weights, for example, to sculpt the upper body may be too specific. Practicing yoga, on the other hand, helps the arms work in coordination — and therefore look more in proportion — with the rest of the body. “What you’re talking about is the whole look: the arms in relationship with the rest of the body.”
While a holistic yoga practice is integral to helping build proportional strength and definition, there are a number of ways that you can focus additional attention on yoga poses that strengthen and tone the arms, or modify certain movements to challenge and build strength in the upper body.

Like a Lion or a Lamb??

Tomorrow is March 1st...and I have grown up with the saying that if March "comes in like a lamb" (decent weather) then it goes out "like a lion" (storms and cold!). As is typical....tomorrow, March 1st, sounds like a mild, lamb-like, and event-free day in the weather department (so you can figure out what the weather will be like at the end of the month!!)
Tomorrow is also the start of a new 6 week yoga session at Advent United Methodist Church in Eagan. The session begins March 1st and ends April 19th (we do not have class on March 8 or March 22).
Call me, email me, or just show up tomorrow if you want to register!
Peace,
Karen
karenyogam@gmail.com
651-681-1672

Hands-on Adjustments ??

For those of you in my yoga classes, you know that I do not go around and physically put my hands on students to try to deepen a student's pose or to correct misalignments. My training is one that focuses on providing strong verbal and visual cues (so I am a demonstration style teacher) to help students find a safe and effective yoga practice. However, I know that for some students, they really like and appreciate the individual attention and the new way a pose can feel just by making a slight physical adjustment with help from the instructor.

I have had both positive and negative kinds of experiences with hands-on adjustments when I have been a student in a yoga class. I have certainly benefited from a teacher gently touching a shoulder to help me release tension that I did not even know was there, and have been more challenged in poses when encouraged to deepen an asana, again with gentle help from a teacher.
Unfortunately, I have also had teachers "forget" that I have told them about an injury and they have "adjusted" me in ways that have felt painful and rather scary. The last thing that I ever want to do is to make a student uncomfortable in class....and I think for many yogis, the thought of having the teacher focused specifically on them and touching them is intimidating and makes them self conscious.

What do you think? I'd love to hear other perceptions and opinions on this topic! Please add a comment to this blog, as I am always open to feedback and would love to hear about your experiences.

Patience

I have heard from many people that they are frustrated and fed up with winter and I'd include myself in this group. I am eagerly awaiting Spring and often times find myself impatient with the slow pace of winter.
One of the things that I love about yoga practice is the many ways that it teaches me to be a more patient person. When I am on my mat and trying to focus on the here and now, I find that I am more content and willing to allow things to simply be as they are.
In yoga teaching, this idea is called Santosha. Santosha refers to the experience of letting go of expectations and accepting and being content with what is.
In your yoga practice, see if you can find a space of calm and gratitude...being thankful for the moment you are experiencing...accepting things just as they are. When you do....you will be practicing and experiencing santosha.

just a reminder.....

No class this Monday February 15th (Presidents Day) at Advent UMC. Last class of the current session is Monday February 22....a new 6 week session starts March 1st.

New session at Aslan Institute in Eagan begins Tuesday February 16th.

Tuesday February 9th

We will have class this morning at Aslan Institute in Eagan (10-11:15am). Please drive carefully and use your own judgement about whether or not you feel ok with a drive in all this freshly fallen snow!
Today is the last day of the session......a new 6 week session will begin next week Tuesday February 16th. If you are planning on participating, please bring your payment today or put it in the mail to me. ($60 for 6 weeks). As a reminder, you are welcome to make up a class if you miss at my other location (Advent United Methodist, Eagan : 4:30 Monday's).
Karen DeBaun
4081 Foxmoore Court
Eagan MN 55123

Class will be held

Yoga class at Advent United Methodist Church will be held at 4:30pm today. Please use your best judgement about whether or not you feel comfortable driving in today's weather.
Check the blog after 7am tomorrow for an update about the Tuesday morning class at Aslan Institute in Eagan.

Inner Peace

Over the past month or so, I have been writing about some of the Health Benefits of Yoga from a published list from Yoga Alliance. Here's the last on the list....

Inner Peace:
The meditative aspects of yoga help students to reach a deeper, more spiritual and satisfying place in life. For many who began to practice yoga as a form of exercise, over time, the peace that they find becomes an essential part of their daily lives.

I know that this peace is the reason that I keep coming back to yoga. Yes, I have increased my strength and flexibility physically...but it is the way that the practice helps me find strength and flexibility in thought and mood that is the true payoff. Just yesterday I found myself crabby and irritable...for no real reason (other than perhaps a bit of sunlight deprivation). I went to a yoga class hoping for some relief...and found it! The focus of the practice and the time it provides to simply "be" is an absolute gift!!
May you find peace and satisfaction today.
Namaste

An end to January!!!

If you are like me, January is probably not your favorite month! Winter can be beautiful and peaceful (did anyone see the amazing and bright moon hanging low in the sky early Thursday morning??!) but it is just too darn cold for me personally!
So...let's look ahead to February!!!
I have another session of yoga that will begin at Aslan Institute in Eagan on Tuesday February 16th. Why not give a valentine to yourself (or a friend) by trying out a yoga class???
The class is held from 10-11:15am on Tuesday mornings and will run for 6 weeks Feb 16-March 30th (Skipping Tuesday March 9). Call me or email me and I can send you a registration form!
May warmth and love be yours......
Karen

karenyogam@gmail.com
651-681-1672

More health benefits of yoga

#5 from the "Health Benefits of Yoga"....

Flexibility: Yoga helps to improve flexibility and mobility, increasing range of movement and reducing aches and pains.

Most people are aware of the "stretching" that is done in a yoga practice. Many folks in our western culture fail to realize however, that a yoga practice can also promote strength...
which brings us to #6 on the health benefits list.....

Increased Strength: Yoga asanas (postures) use every muscle in the body, helping to increase strength literally from head to toe.

Whatever it is that brought you to yoga.....may you find flexibility and increased strength in both body and mind.

Peace,
Karen

Martin Luther King Jr Holiday

Just a reminder that there is no Advent yoga today at 4:30 due to the holiday. See you all next week!!
To honor and recognize the work of Martin Luther King Jr, find some small way to make the world a better place today....do a favor for a neighbor, donate money to relief work in Haiti, be kind and friendly to a grumpy store clerk, sign up to volunteer your time, or send a peaceful intention out to your community and world.
Peace!

The Perfect Pose?

If you've ever read a yoga magazine, you have probably found yourself shocked and amazed (and maybe even a little intimidated) by some of the pictures of yoga poses/asanas.

This week I have started reading "Yoga for Wellness" by Gary Kraftsow, and he states "we should consider the practice of asanas as a study in movement potential, not in the attainment of perfect form." So the next time you are feeling that you are doing a pose "wrong", allow yourself to consider that you are practicing within the limits of your body on a particular day. I have been taught as an instructor to provide details and modifications for students about the postures. This cuing really serves 2 purposes: one, to help a student protect joints etc and reduce the risk of injury, and two, to help students achieve maximum benefit from a pose (working some muscles that perhaps are typically underused for example).

Whether you are a beginner or a student of yoga that has been practicing for years, it is important to remember that we all have a beautiful and uniquely made anatomy. When we can approach our bodies with lovingkindness and acceptance of our present condition, we deepen our practice and our own self awareness....and THAT is yoga!

Something New!

Last Friday I went to a short workshop put on by a "big name" yoga teacher: Rod Stryker. He teaches a style of yoga he calls Para yoga. He spent time discussing some ancient yoga teaching as well as leading us in a "fire" practice meant to "stoke" our inner fire....or spirit. Really fun (challenging!!) and very interesting!
I really love trying out various forms of yoga and taking classes from different teachers. I have my favorite teachers and styles....but I always find that I learn so much when I step out of my usual routine and try something new.
Congratulations to the many of you who are taking your very first yoga class.....you are doing something completely new. I love introducing people to yoga!! May the practice of yoga bring you new awareness and health in 2010.
Please call me, email, or post questions or comments if you have them. I'd love to hear from you!
Peace,
Karen

A Very Happy New Year!

Happy 2010 everybody! May this be a year of health, happiness and prosperity for all of you.
If turning the calendar to a new year and month has you thinking about adding a yoga class....we can happily make room for more! Give a call or send an email and I can add you to the class list!

May peace and contentment be yours today!