New Year Resolutions

It seems like every magazine and newspaper in the past few days has featured articles and "tips" for setting New Years resolutions. You can find everything from strict fasts/body cleanses, to new exercise ideas, and even the notion that you can start a self improvement project whenever you realize that you need one (so it doesn't have to be only on New Years Day!). The best idea I have come across so far is that one should create a goal or resolution around something that will bring you happiness and joy.

Last year, my resolution was pretty vague: Do More Yoga! I have tried to be more aware and deliberate about my own practice (in addition to my teaching) and I have to admit, that yoga makes me really happy and has brought lots of joy to my life. My favorite part of yoga is the way it helps create space...not just physical space like flexibility, but emotional and mental space that I need for new ideas, clarity, and quiet.

So, if you decide to set a resolution this year, I am biased and will hope that you include "do more yoga" in your to do list for 2012. :) Whether you set a resolution or not, I hope that 2012 will be a year of good health and prosperity for all of you!

My toast for the New Year: Here's to letting go of the past and releasing the need to overplan and fret about the future...breathe...and enjoy the gift of this moment in time.

Merry Christmas!

Christmas Eve is finally here! I will start my day with some hot yoga, then round out the day with last minute gift wrapping, church, and hanging out by the fire with my family. What joy! I hope that each and every one of you has a holiday full of blessings, good health, and a sense of peace and contentment. Merry Christmas!

Teaching today

Teaching yoga classes today was a total delight! Partly because it is the week of Christmas....I SO enjoy practicing to holiday music and enjoying all of the positive energy in the room!! It is also bittersweet....I am anticipating some time off (maybe I will actually get some time to be a student rather than the teacher in some yoga classes) which is relaxing, but I also feel sad, since I miss the interaction and seeing all of you each week. I also said an official goodbye to my students at the Wescott Library. Believe it or not, as a yoga teacher....I get very attached to the people in my classes and it is hard to say farewell to an entire group! The good part is that the world of yoga is still relatively small, so I know that I will cross paths with many of you again.

For the rest of my students, don't be gone too long....I will hope to see many of you back in class in early January. In the meantime, enjoy these last few days of preparation for Christmas. Have a happy and joyous holiday!

What a day this has been....

Sunny and delightfully warm for a Sunday in December!! I know that for many, they are dreaming of a white Christmas, but for me...I love the mild temperatures and the clear roads for holiday errand running. As the weather guy stated this morning, "winter will not skip Minnesota" so I am sure that the white stuff will arrive eventually.
As you prepare this week for Christmas, may you be blessed with good health and a peaceful heart.
Happy Holidays everyone!

New Session Dates for 2012

New dates are set for yoga classes that start in January. If you are a new or a returning student, you are most welcome to join us! Call or email me if you have questions or if you have health issues that you worry may limit you in a yoga class....I believe that yoga is for EVERYONE and I try to make my classes accessible and fun for people of various fitness levels.
Enjoy the next 2 weeks leading up to Christmas....breathe deeply and stop occassionally to find joy and delight in the season.
See you on the mat!

A Winner!!!

We have a winner in my first ever blog contest! Laurie (in my Thursday nite class) is the lucky winner of the $10 off coupon for the upcoming January session.
Thanks to all of you who took the time to look up the blog, left comments, and gave me feedback that will hopefully make it more accessible.
See you all in class!
Peace,
Karen

Glad to see it....

So nice to see some posts/comments on the blog! I am SO thankful for each and every one of you. The practice of yoga been a true blessing in my life. I always leave class feeling that I have been given more than I gave, as the energy and focus in the room is so contagious!

Keep breathing, keep feeling grateful, and enjoy the holiday season!

See ya on the mat!

Whew!

Thanksgiving Day has come and gone...and I have done my fair share today to keep the economy rolling on this "Black Friday"!!
Please take time to continue the gratitude postings. Just because it is not Thanksgiving, you are not off the hook from trying to generate an "attitude of gratitude" each day! Remember....each person that posts through December 3rd will have a chance at a $10 off coupon for a yoga session starting in January. (if you get stuck in the comment process....just put in a user name and leave the URL space blank...that seems to work best!)
Enjoy the rest of the holiday weekend!

Gratitude Posts!

Hey All,

With all of the Christmas efforts by retail, it can feel almost as if Thanksgiving is an afterthought. Thanksgiving is our national holiday and an important time to reflect on abundance, goodness, and all of the gifts and blessings in our lives.

Take a moment to add to this gratitude list...posting something that you are grateful for. All those that participate will be in a drawing for a certificate good for $10 off a yoga session in January!!

Gratitude List:

I am thankful for:

yoga students and yoga practice!

family

good health

Readers?

Not sure if anybody ever looks at this.....so if you are a yoga student of mine, stay tuned...there may be some holiday offers and goodies available to those that visit the blog!
Enjoy the day!

New habits for the Holiday Season

Can you believe it's November already? In just over 7 weeks, Christmas will be here! If you're experience is like mine, it seems that time starts to move faster and faster from now until the end of the year.

Now is the time to set up some routines and focus on being deliberate about caring for yourself. Make the commitment now to start practicing one new healthy habit that will carry you into 2012. Maybe you will decide to get to bed a half hour earlier to get some much needed sleep, or maybe you'll make an effort to eat more fruits and vegetables....or maybe you'll decide to show up on a regular basis for yoga class!

I am trying to practice this myself by making sure I take time for my own yoga practice and I am working on adding more fruits and veggies to my diet. Some days I will meet my goal, and other times I may fall short, but I believe that every little bit adds up!

This Fall, seek balance and healthy habits so that you can roll through the holiday season and into the new year feeling good physically and mentally.
See you on the mat!

Be good...do Good!

Be Good...Do Good! A simple and yet powerful message. May we each strive to be the best that we can be...using our strengths and talents to the very best of our ability and then finding some ways to do some good in the world.

There is a TV commercial running now that I love....it states...."Your dream is out there....go get it!" Too often we end up on auto pilot....waiting to see what might happen and what life may bring. What would happen if we all got up each morning seeking to be our best, not just for our own fulfillment, but to make the world a better place?

New Sessions for the Rest of 2011

As the weather cools down, it's time to bring your exercise regime indoors. I have 2 new yoga sessions starting soon: one at Advent United Methodist Church in Eagan that runs Monday afternoons from 4:30-5:30pm. The next session there will run 8 weeks and the cost is $65. Session dates are October 31-December 19th.

My other class is on Thursday evenings at All Saints Lutheran Church in Eagan. Class is from 7-8pm and a new session will start on Thursday November 10 and run through December 15th. Cost for the 5 week session is $40.
Hope to see you on the mat!

Stand Tall

According to the newspaper, this Sunday is National Spinal Health Day. People are encouraged to stand tall and improve their posture through practices like yoga. The article goes on to mention that those that have good posture do better in job interviews and at dating!! So, if you needed yet another reason to do more yoga...there are 2 right there!

Find your mountain pose...stand tall....breathe deeply....and move with confidence through your day.

next sessions coming soon!

Now that it is mid-October, I am setting up late fall/end of the year yoga sessions and dates. The current Advent class runs through next Monday the 17th. We will not have class on October 24th. A new 8 week session will start beginning October 31st and runs until December 19th.
Dates for the Thursday nite class at All Saints in Eagan will be announced soon. The current session runs until October 27th.
Leave a comment or ask a question on the blog anytime....I sometimes wonder if anyone is reading/finding it!!
Be well....

Wonderfully made

It is looking like an absolutely gorgeous week of fall weather is predicted here in MN. As you look around admiring the fall colors and the beauty of the autumn sunshine, remind yourself to be thankful for the beauty of YOU. We sometimes begrudge and get pretty critical of ourselves...try being thankful for the beautiful and unique creation that you are.

During the retreat this past weekend (which was so fabulous...mostly because of what each participant brought to the group in terms of their honesty and energy) we talked about acknowledging our strengths and letting go of things that deplete our energy. Today, find some small thing that brings you joy.....and remember that you are gorgeous inside and out!

Have a golden day!

A few spots left!

The morning retreat is coming soon!! Harvest Time: Wise Ways to Nurture Body and Mind is this Saturday October 1st. Take 3 hours out of your hectic schedule and focus on taking care of YOU! We still have room for a few more participants....so call or email me right away if you want to take advantage of this opportunity.

With the change of seasons, this is an ideal time to consider what you might add or change in your routine in order to maintain your energy and meet the demands of the upcoming winter season.

Directions to the retreat:
The retreat is being held at Aslan Institute in Eagan. The address is 4141 Old Sibley Memorial Highway, Eagan, MN. From 35E or Cedar Ave....head west on Diffley Road (about 2 miles west of 35 E). Just before you get to Highway 13, there is an SA gas station on your right (a strip mall and Metcalf Jr High are on the opposite/North side of Diffley). Just prior to the SA, take a right onto Old Sibley Memorial Highway. Take your first left onto Old Sibley Memorial Highway (a right takes you into a townhouse development and that street is called Water Lily Lane). Aslan is a small office building on your left side. A google maps search of Aslan Institute can help you find it too!

Now with Massage!!!

Just this week, we have been able to add a massage component to the morning retreat (Harvest Time: Wise Ways to Nourish Body and Mind) that is coming up on Saturday October 1st!!

Ann Short, owner and massage therapist with Massage Elements will bring her chair and be available to provide short chair massages to our retreat participants.

So, with massage, yoga, meditation, aromatherapy...it should be a truly lovely way to spend a fall morning! There is still time to get registered, but please call or email me right away if you want to get in on the fun!!

Have a peaceful and joy-filled day!

Time is running out!

Hey all,
The half day retreat is now less than 2 weeks away!! Please send in your registrations as soon as possible so that we can plan for a meaningful and fun retreat for all! If you have questions or need more information....please email or call me....or post them here on the blog.

Fall Retreat: Harvest Time, Wise ways to Nourish Body and Mind
Saturday October 1st 9-noon
Cost: $45
Location: Aslan Institute (near Diffley and Highway 13 in Eagan)
The retreat will be focused on self care and finding balance in life amidst the stress of each day. We'll do some yoga, use aromatherapy, do some guided meditation and more!

Oh What a Beautiful Morning!

A beautiful fall day in MN. Get outside to play...go for a walk, play golf (this is my plan today), do some outdoor yoga, or just sit outside and soak up the sun for a few minutes. It won't be long before we will be complaining about the snow and cold and our lack of Vitamin D...so enjoy it while you can!
Don't forget to take a minute to get registered for a fall yoga class so that you have a way to stay refreshed and active indoors when the weather gets too chilly for outdoor play! Call me or email me if you have any questions about classes or the upcoming retreat.

Be Well

September is Yoga Month!

September is here! Please see the left side of the blog for upcoming classes, dates and times. Let me know if you have questions or need a registration form.

Also....one month from today (Saturday October 1st) I will be co-hosting a half day morning retreat entitled Harvest Time: Wise Ways to Nourish Body and Mind. The retreat will be held at Aslan Institute in Eagan and the cost is only $45. Make a commitment now to attend this fun morning!

Have a safe and wonderful Labor Day weekend!
See you on the mat!

September is coming.....

Make sure you plan now to build in some "self care/yoga practice time" as you look ahead at establishing new schedules and routines this fall. I will have my Monday afternoon (4:30-5:30pm) class again at Advent United Methodist Church in Eagan and will also be offering a Thursday evening class at All Saints Lutheran Church in Eagan beginning September 15th (class is held 7-8pm).
All of my classes are $50 for a 6 week session.

Give me a call or email me (karenyogam@gmail.com) if you have questions, need a registration form, etc.
I hope to see you on the mat very soon!
Peace,
Karen

Love your Body Today

Saw this quote in a magazine and loved it....thought I'd share it with all of you. We spend WAY too much time feeling bad about our bodies....here's a new way of thinking:

"What would it feel like to let go of every negative thought about your body? Worship your legs for taking you on adventures, adore your abs for allowing you to lean into life, love your smile for revealing the joy in your heart. Live as if your body were perfect, not only because you'll be more open to the world, but because in every way that truly matters, it is."

assumptions

One of the best things about yoga is that it constantly surprises. Even if you have been practicing for years, there can be the subtle or not-so-subtle "aha" moments when a yoga posture that has been done many times before suddenly reveals something new. Sometimes this comes as the experience of some new flexibility or new-found strength. Sometimes a tiny cue or statement from an instructor can radically shift your thinking.

What were your assumptions about yoga before you started? Do you have assumptions about your current practice that may need revision or challenge? See if you can be open to looking at the thoughts and assumptions you make this week, both on and off the mat. How you decide to think about something can have a profound impact on your mood, behavior, attitude, and your personal yoga practice.

Have a peaceful day!

New Fall Sessions

Now that we are into the last week of July, I will be posting information about fall yoga sessions that will begin in September in the next few weeks. Fall dates for my Advent United Methodist class are now available. The fall session begins Monday September 12 and will run 6 weeks through October 17th. Class time is 4:30-5:30pm and the cost for the session is $50.

Also.....mark your calendars now for a fun and refreshing half day retreat that I will be co-facilitating on Saturday October 1st.

Enjoy the sunshine today!

Cooling breath

Feeling a bit steamy? Take a moment to try this cooling breath technique. Sit still and comfortably, or lay down. Stick your tongue out and curl your tongue. (If you are one of those folks that cannot do this due to genetics, then simply pucker your lips as though you are about to blow out a candle). Breathe slowly in through your mouth, letting the air skim over your curled tongue, then gently close your mouth and softly exhale. Repeat slowly and evenly several times.
Feel calm and cool!!

Be Still

Summer is meant to be a season of new growth, relaxation and renewal. If your summer is like mine, the calendar quickly fills as I try to "cram in" all the fun activities of the season. Today, take a moment for stillness. Be quiet, reflect, and just enjoy a moment or two and be still. Too often, if we don't deliberately take time to "stop and smell the roses" we find that time has slipped by and we're left wondering what became of our summer.
So go ahead....be busy, plan a vacation and lots of summertime activities...but then make sure to step back and take notice...really enjoy the time, so that at the end of the season, you can look back feeling both exhausted and renewed by the way you chose to spend your time.
Enjoy the day!

Happy 4th of July!

Hope this finds all of you enjoying the sunshine and warm weather this Holiday weekend! If you have a deck or a patio....try taking your yoga practice outside. It's fun...and your neighbors will think you are cool!
Have a safe and enjoyable holiday!

Clear the clutter

Today, use your yoga practice to do an internal housecleaning. Let go of some of the constant negative chatter in the mind, release yourself from old ways of thinking and behaving that no longer suit you. Just for today, breathe deeply, focus on the present, and consider how you can do and be your very best. Be open and kind, and find space to clear out negativity and distractions, focusing instead on what is positive and right with the world.

Stream of Thought

I was taking a yoga class recently and the teacher was reminding us that we are not our thoughts. Instead, she said that our thoughts were like a stream...and we could choose to wade in that stream, or simply observe it passing by. I loved this metaphor, since I know I tend to get very wrapped up in my thinking and beliefs and perceptions.
When we release ourselves from being "attached" to what we think is true, we can then appreciate other viewpoints and we develop a flexibility in our thinking rather than being rigid and stuck. This is a constant journey, to let go of the need to be "right" and in control, and instead, be open to the possibility that things are just not always as we'd like or think them to be.

Save the date!!

I know, summer is just getting underway...but I wanted to let you all know about an exciting half day retreat that I will be doing this fall. Here's a few details....mark your calendars to be there!
When: Saturday October 1st 9am-noon
Where: Aslan Institute gathering room, Eagan
What: A half day retreat to focus on self care and celebrating your personal strengths using yoga, breath, visualization and more.
Cost: $45

Call or email or post a question on the blog if you want to know more!!

Have a fabulous day!

It's summer...get outside and play!

I was reading an article on the value of play for adults. Just as children learn about the world through play, we as adults can learn to be more mindful and more 'present' when we take time to play and fully immerse ourselves in our experience.
So...head outside. Take a walk, breathe deeply, and experience a few minutes of trying to be fully present. Use all of your senses to tune in to the sights and smells around you (the lilacs have been really delightful). Enjoy and savor the warmth and the breeze of a summer day.
Be joyful and grateful for this day.
Peace!

Summer Class

I will be teaching a 6 week summer yoga session at Advent United Methodist Church in Eagan. The session starts Monday June 13 and runs through July 25th (skip July 4th). Class is held 4:30-5:30pm and the cost is $50. Contact me if you want to know more! karenyogam@gmail.com

Enjoy this warm and steamy day!

Be who you are

"Be who you are, and be that well."

St Francis de Sales

Who are you meant to be? What are your gifts and talents? How are you using your gifts to be the best you can be...and the best you can be for the world? Let go of thinking you need to be perfect or exceptional....just get out there! Plant a flower, comfort someone who is hurting, sing a song, take a deep breath and be patient with someone who needs you to listen..... be who you are and be that well.

Rumi

A few years ago, I heard someone quote the ancient poet/mystic Rumi for the first time. Some of the writings are so powerful and truly feel meaningful in today's world.
Here's the first part of Rumi's 'guest house' poem:

"This being human is a guest house
Every morning a new arrival.
A joy, a depression, a meanness.
Some momentary awareness comes
as an unexpected visitor.
Welcome and entertain them all..."

Outdoor Yoga!

If you have never tried taking your yoga practice outdoors, consider giving it a try. There is something so meditative and calming about doing yoga while you feel the sun on your skin, listen to birdsongs, and smell the fresh grass. The weather here in MN may not always favor an outdoor practice, so get out there when you can.

Have a delightful day!

Need a Yoga DVD?

As promised, I have been working on a gentle yoga DVD for my students....and it is ready to go! While it is not a professional job, it is a yoga DVD that you can use to start or enhance a home practice. I have kept it short (about 22 minutes) so that the "I don't have much time" excuse will be eliminated!
If you have interest in purchasing a DVD...see me. The cost is $5.
See you on the mat!

A new organization promoting mental health

Just ordered (and you will probably see me wearing it as I teach yoga) a t-shirt from an organization called PeaceLove. They are a non-profit arts organization, meant to address the stigma that is associated with mental illness.

As a clinical social worker for the past 25 years....I know that lots of folks struggle with mental health concerns. It is one of the primary reasons that I also became a yoga instructor...and why my company name is YOGA MOODRA (mudra is the name for hand gestures in yoga....I use a play on words and spell it as 'mood'ra...to imply that the practice can impact our mood). I firmly believe in yoga as a method to bring balance to the body, mind and mood.

Anyway...if you are so inclined...google PeaceLove Studios and see for yourself the ways that they are trying to promote healing and wholeness for those who struggle with depression, anxiety, and other mental health issues.

Visitors

I often get asked if people can bring friends or neighbors with them to class to "try it out." Certainly! To be fair to all, I charge a $15 fee for one time class attendance. Yoga is a new and intriguing idea for many...so hopefully this allows people to give it a try if they are apprehensive at first.
See you on the Mat!

Almost Mom's Day!

Maybe it's just me...but sometimes I need to drop some serious hints about what I might find nice and meaningful on Mother's Day. If your spouse or kids are looking for a way to "treat" you this year....give them my business card and they can order a certificate for a 6 week yoga class session....or they can purchase some 1:1 yoga instruction time (I offer this in my home for those that want yoga instruction with a personal focus).

If you don't get yoga as a gift....then give it to yourself! Make your personal health and wellness a priority this spring.

Enjoy the sunshine!

Breaking Free

In my classes this week, we will consider all of the ways that we let fear and hesitation dictate our choices. In our yoga practice, we are invited to try new poses and postures...placing our bodies in positions they have not been in before! This can bring up some anxiety...and even fear.
While we need to pay attention and honor whatever our feelings are, how we cope with these challenges can often parallel how we cope with difficult situations we encounter off the mat.

Just for today...consider how you might release and let go of fear just a bit. Let go of assumptions that are not accurate and negative self talk that holds you back from being and doing your best.
Find freedom and space to try new things in your yoga practice this week.

Slowing Down

This weekend, I have been trying to work on a yoga DVD that I can make available to students to use for their home practice. What a lesson in patience! Technology is not my first love...so I struggle with taking the time that I need to learn how to use it effectively. I also have a hard time shifting gears, so when I have it in my head that I am going to accomplish something, it is hard for me to move on and do something else, leaving the original task for another time. Thank goodness for yoga! It allows me time to be on my mat, to let go of whatever irritations of the day have lead me to an impatient and grumpy mood. I can slow down and realize that the things that annoy me are really pretty insignificant in the big scheme of things. Things have a way of getting done eventually....even when I am impatient with the process! So, my intention for today will be to slow down, take my time, and breathe deeply!!

Learning

Lifelong Learning is something that is often discussed and written about. In our technological age, information and innovation is moving faster than ever. It can feel hard to keep up! While I am a big believer in trying to learn new things, it can also be easy to fall into a rut and routine and stay in one's comfort zone.

When we talk about "finding our edge" in yoga....it is all about this very challenge. How do we find the "space" where we are challenging ourselves yet honoring ourselves? How do we find balance between pushing and competition, and becoming passive and simply giving up? Time on my yoga mat allows me to play with these ideas. There are times when I decide I will really take my practice to another level...and then suddenly I find myself with a new ache or pain...my body's way of saying "take your time!!" There are also times when I catch myself just getting complacent and really not doing all that I could be doing in practice or a particular pose.

I think yoga practice has so many parallels to how we live our lives. There are times when we simply push too hard, and other times when we need a bit of a nudge to move out of routine and simply going through the motions. Consider where your energy and learning is today. Find challenges without going too far.....relax and be at peace without getting lazy and out of touch. May this be a day of new learning and exploration!

Happy Spring!

Finally Spring?

It has been a long winter! Time to shed some of the bulky layers and enjoy the springtime sunshine! Each spring, I think we all feel a sense of hope and renewal. We hope to spring clean, clear the clutter, and get outside to enjoy some fresh air.

Our yoga practice can hopefully provide us with a "mini" spring each time we practice. We stretch, breathe and move....and hopefully leave class feeling refreshed and renewed. Let your yoga practice help you get in touch with feeling your best. Release what you no longer need, feel fresh and full of new energy....and BREATHE.

Feedback??

If you are reading this, my guess is that you are a student in one of my classes. I often tell people that I love feedback: suggestions about what they like or ideas about what to change in a class are always welcome. I may do another short written survey this spring, since this seems to be the best way for me to get some good ideas about ways to improve things.

Please do let me know if there are ways that I can make class and yoga practice even more meaningful to you.

Have a wonderful and peaceful day!

Healthy Back Tips

I thought I would share this segment of an article in Yoga Journal. It describes the idea that seated forward folds can place great pressure on our low backs, particularly if we have tight hamstrings and find it difficult to sit up tall in seated staff pose. This is why I am constantly cueing bent or soft knees and folding from the hip rather than rounding (flexing) the spine.

"A normal lumbar spine has a mild curve forward, and in this position, weight is evenly distributed throughout each disc. During toe-touching, the lower back flexes, losing its normal curve, and more weight is put on the front of the discs. The gel-like centers get pushed backward, into the now stretching support ligaments. While this can happen during forward bending even if a person tends to have excessive lumbar curve ("swayback"), it is especially problematic if the spine has lost the normal curve and become flattened.
With repetition, or if great force is applied as in heavy lifting, the ligaments weaken and may "bulge" like a bubble in the wall of a tire. Or the ligaments may tear, allowing the gel-like inner disc to leak out, resulting in a herniated disc. The bulging or herniated disc may cause lower back pain or, if it is pressing on an adjacent nerve, pain can be referred into the hip and leg. Bulging and herniated discs may be treated conservatively, with physical therapy, exercise, and other noninvasive treatments, but a badly herniated disc is a serious medical problem which may require surgery and a lengthy recovery period."

So, if you suffer from low back issues, please avoid deep forward folds and talk with me about your back concerns. While it is true that stretching and strengthening are good for maintaining a healthy spine, if you have back concerns, you need to be especially mindful and careful so that your yoga practice is helpful to you.

Come alive!

I found this quote and thought I would share it:

"Don't ask what the world needs. Ask what makes you come alive and go do it. Because what the world needs is people who have come alive." --Howard Thurman

March Madness

I don't know about you, but March is probably my least favorite month! After a long winter (and this one has been especially long) March just seems to drag! Spring will be here eventually...but not soon enough! I get very impatient when I think about how far off some really nice weather might be.

Patience is not my strong suit....and because of this...I do yoga! While I am still a long way from considering myself a patient person, yoga does help me slow down, get quiet, and release some of the negativity that can build in the course of a day. When I am practicing yoga consistently, I find it easier to let go of the little irritations of life, and take a broader view.

So.....take a breath, stretch, and remember that Spring is coming soon!

May patience and peace be yours today!

Diamonds

Rumi:
"You wander from room to room
hunting for the diamond necklace
that is already around your neck!"

This ancient poetry still speaks to us today. Why do we search so frantically for things or events that will finally make us happy, finally make us feel successful, finally make us feel worthwhile?
The truth is....deep within each one of us lies a perfect self...that needs no improvement. Focus on your infinite worth today. Believe in yourself and remember that you have much to do and much to share with the world right here and now. Don't hold back. The diamond necklace is already around your neck.

Amazing

I am giving thanks today for an amazing planet. I just had the good fortune to spend a weekend in Florida...where it was sunny and 80 degrees! Then we returned to the largest February snow on record here in MN! While I know in my head that it is warm down south and cold and snowy here....there is just something so amazing about going from one weather extreme to another in the same day!
While it might feel that winter will never end, we all know that spring will come...and we will get some 80 degree weather this summer right here in MN!
I am looking ahead on my calendar to plan and arrange follow up yoga sessions, and some of them are being scheduled all the way into May....so it just can't be too far off! Check the side column of the blog for updates on class times and dates.
Stay warm and drive carefully in the new snow...and know that spring will arrive one day soon!!
Peace!

Yoga and Chocolate today!

If I haven't told you before....I LOVE each of you and I LOVE teaching yoga! To celebrate Valentine's Day today....I will bring some chocolate so that we can savor and practice mindful eating together!

I found this quote on love from the ancient mystic/poet Rumi:
Your task is not to seek love, but to seek and find the barriers within yourself that you have built against it.

May our yoga practice today be one of removing barriers....so that we may love ourselves and one another more fully.
Happy Day!

Cold and Flu Season

Hopefully you are reading this and feeling well. Try to keep it that way! You already know the basics I am sure: getting good rest, eating well, washing your hands, etc.

Did you know that your yoga practice can help you stay healthy too? Yoga helps us manage stress and reduces stress hormones in the body (like cortisol) which helps our immune systems stay strong. In addition, yoga helps us to tune in to our bodies, which should help us recognize early signs that we are getting run down, thus allowing us to get more rest and do what we can to try to fend off a major illness.

We are only human, so once in awhile, we will experience ill health. With that said, if you keep up with your yoga practice over time, I am confident that you will notice that you are ill less often.

Stay warm...be well....and see you on the yoga mat!!

A new Chair Yoga class!!

Yoga is appealing for so many reasons and can be healing to so many! In an effort to reach out to older adults or those that need a supported chair yoga class due to health concerns or injury, I am starting a new yoga class entitled Spirit Stretch Chair Yoga.
The class will be 45 minutes in length and most poses will be done seated in a chair, or standing next to a chair for support.
Class meets on Tuesday mornings 10-10:45am February15-March 29 (Skip March 8) and will be held at Easter Lutheran Church by the Lake in Eagan (intersection of Cliff and Pilot Knob Road). The class is sponsored by Easter Church and all registrations/payments can be paid directly to the church.
Call me or email me if you want further information!
Have a peaceful day!

Removing Obstacles

"May we cultivate the powers of concentration, removing obstacles that cause all of our suffering" (The Yoga Sutras).

Part of our yoga practice is to really focus on the present moment; the here and now. When we do this, we release our worrying and fretting about past or future events and can be fully present. If you are familiar with Cognitive Behavioral Therapy, then you know that its basis is the notion that to change our attitudes and feelings, we need to change our thinking.

Yoga practice helps us to release (at least for a few moments) the constant 'tapes' and repetitive thoughts that roll through our minds. These repetitive thoughts often bring with them worry, stress, fear, anger, or other types of suffering. When we practice yoga, we find release in both the body and mind and slowly begin to shift and change the way that we think about and respond to things.

Does this happen immediately? Probably not. This is why yoga is considered a "practice." We need to be disciplined and continue to do the work of yoga in order to move more deeply. Whether it is our professional lives, or our spiritual lives, we don't expect to be proficient at the beginning. With study, repetition, and practice we begin to cultivate our skills and slowly realize that our self doubt and other perceived obstacles are largely of our own making.

May you be open to new ways of thinking and being today!
Peace,

New All Saints Yoga Class Begins this Week!

This Thursday, January 20th, a new gentle yoga class will begin at All Saints Lutheran Church in Eagan (at the corner of Wescott and Lexington).
Class will be held from 6:45-7:45pm and the cost is $50 for a 6 week session that will run from January 20-March 3 (Skip 2/3).
There is still time to get registered. Email or call me if you have questions or need more information. It's a New Year....there's absolutely no better time to give the practice of yoga a try!!
Peace and Wellness,
Karen
karenyogam@gmail.com
651-681-1672

Practicing at Home

Developing a home practice can be challenging.....but even little things add up over time. The next time you are watching your favorite TV program, do a couple of balance poses during the commercial break. At your desk at work, take a brief break to breathe deeply and do some shoulder rolls and a seated spinal twist.
These may seem small, but just like taking the stairs rather than an elevator and parking a bit farther from entrances when you go shopping, they all add up to helping you improve your health and well-being.
See if you can add some moments of yoga to your week. Let go of the idea that less than a full yoga class is not worthwhile. Be good to yourself and do what you can. You may find that small efforts lead to bigger ones. I find that the more yoga I do...the more I want to do!
Peace and good health!

Equanimity

The concept of equanimity is an extraordinarily difficult one to put into practice. Equanimity refers to dealing with our day to day circumstances in an even handed and balanced way. I had a yoga teacher once say the following: "imagine that you are walking barefoot on a summer day in thick soft grass. The earth feels cool and solid underneath you, when suddenly you step...and squish.... you realize that you have stepped directly into dog poop." If we are practicing equanimity, then we should be able to approach each step with a similar level of intensity. For most of us, we'd be enjoying the walk up until the dog poop moment...then we'd freak out, jump around, wondering why we were having such a sh***y day (sorry...could not resist the pun!).

I have been trying (with some successful moments and some not) to use the concept of equanimity this January. I am not much of a fan of winter, especially when dealing with slippery roads and biting wind. I have tried to develop a mindset of simply being with and accepting what the weather provides each day rather than complaining and moaning (my usual response). I admit that this is a work in progress, and can be moment to moment...but I do find that when I can release what I want the weather to be like, and instead just be present with what 'is', then it really helps me from falling into a funk and being bummed out by the weather. It's no different really than the concept in cognitive behavioral therapy which states that what we think about is then reflected in our feelings.

So...on this cold January day...stay warm...try to find a still and peaceful place inside of you that remains constant and the same...no matter the weather!

Happy 2011

Now is the time to commit to your yoga practice....send that registration and payment in so that you can continue to practice yoga in 2011. Most of my classes resume by the second week of January. Call or email me if you need a registration form or any other info!
See you on the mat!
Peace,
Karen
karenyogam@gmail.com