 |
 Home |
 Classes |
 Products |
 Least You Need To Know |
 Newsletter |
 Links |
 Contact |
Newsletter Archives - Click to view archives
December / January Each month, “My Better Day” newsletter will contain tips for your yoga practice, yoga quotes to bring yoga off the mat and into your life, affirmations to brighten your day and motivate, and more! It is my deep wish for your well-being that I send this newsletter to help make your day a Better Day! My primary goal for 2010 is to continue to share the transformative power of yoga and wellness with you. Can you help me with this goal? Here are a few ways that you could help: 1. If you have enjoyed my offerings this past year including classes or newsletter, please let me know via an email testimonial or suggest new ways to improve my offerings. In This Issue: Yoga Quote, Practice Yoga Pose, Meditation on the Go, Chakrascope, Namasté, “Judge your success by what you had to give up in order to get it .” 2009 has been the year of transitions for a lot of people, including myself. One of my yoga students asked me recently how I was transitioning from an 8-5 job over to being a yoga instructor setting my own hours, etc. I told her I could write a book on that subject. I have never been happier with what I am doing in my life, never busier and never more passionate about what I’m doing. My dollar earnings have dropped to basically being in the red as I expand into my new venture, but I’ve never felt more “on purpose”. I received an email from another student recently who took two of my sampler classes the week before saying: “Thank you for a wonderful evening. I really enjoyed the classes and your passion for what you do.” I forwarded that to my husband with the comment that THIS is my new paycheck. I basked in the glow of that email. I had been working as an advertising sales rep for the past nine years. Economically driven changes down the pike were something I was just not up for, and I knew I loved teaching yoga in the evenings over the past year, and had already acquired my 200-hour certification through the International Yoga Alliance. So in August, I quit my full-time, regular-paycheck job. Society trains us to measure our value by how much we bring in dollar-wise. So for many mornings after I quit, feelings of low self-worth, sadness and fear overcame me. All the previous mornings of affirmations, journaling, and meditations pondering just what frustrated me and just what made my heart sing served as the foundation springboard for my new venture. If not for having done much work on how to pick myself up emotionally when I’m down, those fearful, sad emotions would have gotten the better of me. Deep down we all know we are more than our bank accounts. While I need to eventually get into the black monetarily, I know that my only real job is to express myself as fully as possible infusing passion into each and everything I do. So by giving up the security of a regular paycheck and what I thought was society’s definition of success, I received the joy of connection with my students, and the self-empowerment to give myself the only approval I’ll ever need—approval from within. What goals and aspirations are you considering for 2010? What’s your vision for where you want to go and how you want to get there? Write down all the reasons you want those goals/aspirations. Write down why and/or how those goals/aspirations will enhance your life or bring you more happiness. (If there is no enhancement or increased happiness then perhaps you need to rethink the goal!) Then on a second piece of paper, write down any reasons you think you can’t have them. Remember to judge your success by what you have to give up in order to get it. So what thought process, excuses, naysayers, or societal norms will you have to give up, or at least detach from, in order to achieve your goal? Take the second list and tear it up into little pieces. Then either burn the pieces in a safe place, bury the pieces into the earth as compost, drown them in a bucket of water, or some other ceremonious way to signal detaching from the reasons on them. Perhaps they could be part of the confetti you throw at a party. Keep the first list and write affirmations surrounding them in the present tense as though they have already happened. My favorite for my yoga business is that I stay centered in my commitment to learn, grow, and teach with a positive intent and positive energy. Yours could be I am so very happy now that (fill in the blank). Put your affirmations in places you’ll see them. Focus energy on your goals by thinking of them as having already happened for a few minutes each day. Watch them grow. My January 23rd workshop includes fun journaling exercises like the lists above. If you want to “yoga in the new year” with me, check the details out at the end of this newsletter!
Triangle pose (Sanskrit term: Utthita Trikonasana) Side note: In an effort to add photos to my Web-site, I had tried a photo of myself in an easy-seated pose, but the photo didn’t have the detail I wanted and so I used the photo I took for this month’s newsletter practice pose instead. Synchronistically the next day after making that decision, I did a random reading in one of my favorite yoga books to start my day, ( 365 Yoga Daily Meditations by Julie Rappaport), and it was about triangle pose. It quoted Kamakala-Chidvalli and said: “The goddess of renowned form assumes, in time of protection, the form of a straight line, in time of destruction she takes the form of a circle, and for creation she takes on the brilliant appearance of a triangle.” How perfect as we begin the New Year focusing on creating a better year to be practicing triangle pose! Benefits:
From Warrior II pose we start with by inhaling as we straighten the bent knee. Lengthening both sides of the rib cage, we reach with the front arm (same side as the knee that was bent—photo shows the left knee bent), gliding that direction away from center, lifting up with a long side body (photo #1) and then lowering your hand to your shin or ankle, avoiding the knee.
(Photo #2) Lift your top arm to the sky stacking your wrist over your shoulder joint and rolling the chest open to the sky. This pose is like a twist as you twist the chest open to the sky. It’s as though you are flattened between two planes of glass. Imagine you are doing this pose against a wall and you are trying to make as many contact points on the wall as you can, flattening your body in one plane. You may look up, forward or down—whatever makes your neck comfortable. Just keep the head in line with the spine, i.e., don’t let it drop down or roll forward. Your nose stays over your leg vs. in front of the leg. Keep your legs anchored to the ground and strong, with a slight bend in the forward knee.
Beginner’s tip (photo #3). Still unsure on your form? You can try a practice pose. For those that are new to yoga, the following is helpful for finding the right alignment. From Warrior II, keeping the front knee bent, take the same side hand and rest it on the bent knee. Since this pose is a strong side stretch, the body needs to be in one plane, as explained. Your hip bones, shoulders and hands should be along the same lines as the feet. To practice this alignment, open your chest by wrapping the other arm around the back reaching it toward the front side waist, palm facing out as you look over the opposite shoulder. Notice the alignment of your hip bones, shoulders and hands. Notice that they are in line with your feet.
Beginner’s option:
Advanced option:
One Minute Meditation: Simple meditation exercise: If you found the above thought-provoking, please consider taking my meditation “how to” classes offered the first and third Tuesday’s of the month. Visit my Classes page for details. If you are familiar with chakras, then you can tell from my logo that I love chakras. The rainbow-colored spheres within my logo are representative of the chakra system within the body. If you are unfamiliar, here’s a quick lesson: There are seven energy centers called chakras (literally “wheels”) that store energy/life force/prana. They are along the spinal column and correlate to major nerve ganglia branching forth from the spinal column. Each has a different relationship to a gland in the body’s endocrine system. Each stimulates different organs and systems in the body. Hatha Yoga activates these energy centers releasing the energy that flows through the spine. Yoga helps these energy centers/nerve bundles to function correctly clearing blocks that may be there. Each chakra also is associated with a mental/emotional focus. In each newsletter I’ll highlight how you can work with a particular chakra to correspond with the season.
Vibrant orange! What are YOU passionate about? What would YOU like to create in 2010? Orange is a statement! Think of yourself wearing a bright, vivid orange color. This is a “stand-out” color! Think of the bright orange rays of a sunrise bringing a new day with all of its possibilities! Pizzaz! It’s about moving forward with the flow. The key here is “with the flow”. It’s so much easier to move “with the flow” then against it. It’s easy to think we need to struggle and strive to achieve, but working with the flow shows us another way.
“Seal off” your visualization by surrounding yourself with a protective white light (or whatever color you find protective). Imagine it surrounding you, protecting you, comforting you. As we create the life we love, it’s important to feed yourself with as much positive emotions as possible. This is the diet you are feeding your new environment. Diet and the Sacral Chakra: I’ve already mentioned the healing benefits of water—drink plenty of water! Other ways to get water into your diet would be herbal teas and both fruit and vegetable juices such as oranges, apricots, pomegranates, blueberries, cherries, spinach, tomatoes, etc. Using a blender, you can create your own concoctions. Aromatherapy and the Sacral Chakra: Scents associated with the sacral chakra are jasmine, ylang ylang, cinnamon, tangerine, rose, rose geranium, geranium (my personal favorite!), clary sage, and patchouli. If aromatherapy interests you, I use Young Living Essential Oils™ which are therapeutic, food-grade oils. Please inquire if you are interested in purchasing a favorite grounding scent and I can add your request to my personal monthly order. Alternatively, my longtime friend and Webmaster, Brenda Brousseau has an excellent selection of oils as well. Visit her at www.pinkmoonhallow.us Gem therapy and the Root Chakra: Gemstones amplify the energy when placed in contact with your chakras. For those of you unsure on this subject, consider that it’s scientifically proven that everything is energy. Nothing is really solid. Why wouldn’t the energy of a stone work effectively with the energy in our bodies just as some research speculates that the energy of computers, cell phones, and microwaves may affect our bodies? At the very least, I find that holding a favorite stone is like a talisman for me, or a “worry stone”. As my favorite author, Wayne Dyer, likes to say, “If it’s a placebo effect, I’ll take two”. If gem therapy interests you, you can find a great selection at www.crystallinelight.com. I’ve known Jennifer, the owner, for many years and love her products! Yoga poses for stimulating the sacral chakra: The triangle pose was mentioned in the practice yoga pose above as being a representation of creativity. Other poses noted as good for activating the sacral chakra: pelvic tilt, cat/cow pose, butterfly pose, wide stance pelvic rolls, seated pelvic rotation (which I do at the end of each of my sessions) among others.
Jnana Mudra.
This mudra is considered the “gesture of consciousness” with the thumbs representing human consciousness, and the extended fingers symbolizing lethargy, activity, and balance/harmony. The closed circle made with the index finger and thumb represents the goal of yoga—the unification of our soul to the world’s soul. The phrase “Namasté” said at the end of class is interpreted similarly—the divine spark in me recognizes the divine spark in you. Regardless of the “up” or “down” direction, it is said that this mudra improves mental tension, as well as promotes memory, concentration, and a clear mind. Others have used it for insomnia, as well as sleepiness, depression, and high blood pressure. You can also use this mudra along with other mudras to enhance their effects. Associated with the color white—the color of birth and death, of a new beginning and completion—this mudra is perfect for contemplating the end of one year and the beginning of a new year. Enjoy! I love affirmations and use “oracle” decks to provide a positive boost in the morning or whenever I need a lift. It’s my way of telling the Universe I’m open to listening to their message: “Have at it!” “I’m listening!” “Tell me more!” I hope you enjoy as I introduce some of my favorite cards and quotes in my newsletters! These make great gifts for any occasion.
While all the cards contain excellent messages (click on Dare To Be The Change above to “play” with them!), I have chosen the “Universal Law of Intention”card #25 as the highlight. It goes well with my “list” suggestions earlier, as well as makes a great “new year’s” card to contemplate. This law states that this is a Universe of infinite possibilities, and within every intention there lies the possibility for its fulfillment. When intention is clear and focused it becomes a power that attracts the means necessary for its fulfillment. Strengthen the power of your intention by focusing more energy and attention into it. Create a detailed vision of what you want. Ask yourself what it is that you really want and discover the deeper reason that underlies your intention. The Universe responds to your authentic intentions, whether or not you are consciously aware of what they are. Experience the self-discovery that is gained by looking more deeply into your desires and motives. Ask yourself this question and be honest with yourself: why do you want what you want? You may be surprised at the answers. The authentic intention behind a thought or action will ultimately determine the outcome that results. This card is bringing your attention to your intention. It may be time to re-evaluate your intentions. Or perhaps it is time to recommit to an intention you valued in the past. Fuel your intention with your belief, energy, and vision. Let go of the notion of limits. The Universe is reminding you that where there is a will, there is a way. It is time to set your intentions, believe in yourself, and boldly move forward. HOW TO HARMONIZE WITH THIS LAW: Spend time organizing your intentions into a clear and coherent vision. Write yourself a mission statement or create a list of key intentions that you are committed to living by. Place this statement in a spot where you will be reminded of it daily. Read it over regularly and make changes to it when you discover that your intentions have changed. Yoga helps reshape your eating patterns An active yoga practice in and of itself helps burn calories—no doubt, but did you know that yoga may also help you lose weight in other ways? Regular yoga practice is associated with mindful eating, and people who eat mindfully are less likely to be obese, according to a study led by researchers at Fred Hutchinson Cancer Research Center. The study was prompted by initial findings reported four years ago by Alan Kristal, Dr.P.H., and colleagues, who found that regular yoga practice may help prevent middle-age spread in normal-weight people and may promote weight loss in those who are overweight. At the time, the researchers suspected that the weight-loss effect had more to do with increased body awareness, specifically a sensitivity to hunger and satiety than the physical activity of yoga practice itself. The follow-up study, published in the August issue of the Journal of the American Dietetic Association, confirms their initial hunch. "In our earlier study, we found that middle-age people who practice yoga gained less weight over a 10-year period than those who did not. This was independent of physical activity and dietary patterns. We hypothesized that mindfulness – a skill learned either directly or indirectly through yoga – could affect eating behavior," said Kristal, associate head of the Cancer Prevention Program in the Public Health Sciences Division at the Hutchinson Center. The researchers found that people who ate mindfully – those who were aware of why they ate and stopped eating when full – weighed less than those who ate mindlessly, who ate when not hungry or in response to anxiety or depression. The researchers also found a strong association between yoga practice and mindful eating but found no association between other types of physical activity, such as walking or running, and mindful eating. On a side note, yoga’s known benefits to reduce stress and anxiety could also be a factor. Studies show the hormone, cortisol could be the culprit in weight gain particularly around the abdomen. Cortisol levels in the body are elevated in response to stress. Stress reduction is an essential part of all efforts to normalize cortisol. Bottom-line: Do more yoga! To read the full study from the Fred Hutchinson Cancer Center, go to: http://www.sciencedaily.com/releases/2009/08/090803185712.htm
You can hear the full CD during one of my yoga classes, At Vita Bella we offer a holistic approach to revitalize your whole being by addressing the mind, body, emotional and spiritual self. Services include: aromatherapy; brain gym; emotional release; healing touch; massage; yoga; meditation classes; facial exercise classes; skin care; individual, family, couples and group therapy; and poetry therapy. Thursday, January 14, 6-8:30 PM. Our first sampler evening was so much fun, we are offering a second one January 14th for those who couldn't get in on December 3rd due to space limitation or date conflicts! Come discover the various holistic services offered at Vita Bella! Receive hand-outs, enjoy sampler sessions, or sign-up for upcoming services/classes such as Yoga, Meditation and Breathwork classes, Facial Exercise classes, Massage Therapy, Facials, Brain Gym, Reiki, Healing Touch Therapy, Aromatherapy, Individual and Family Therapy and Poetry Therapy. I am offering 20 minutes each of:
This event is free with a suggested tax-deductible $10 donation to River Valley Riders which is a therapeutic horseback-riding and carriage driving program serving people with special needs. Saturday, January 23, 2010 10:00 AM – 3:00 PM Better Day Yoga’s first workshop to breathe out the old and “yoga in” the New Year! Celebrate YogaDay USA and start your year with focus and clarity. You’ll experience:
Pre-registration required as space is limited. $50 includes lunch!
“A habit is just a choice that is ingrained for practical purposes, but the fact that our habits have become ingrained does not mean that we cannot pursue alternatives.”
Better Day Yoga LLC is located at:
Phone: (612) 708 6900
Better Day Yoga logo is a registered trademark |
Copyright 2009 Better Day Yoga. All Rights Reserved.