Chatting Ashtanga With Melissa Perret
Ashtanga, Floating and the Elusive Seated Jump Through
This week we caught up with Melissa Perret, avid Ashtanga practitioner and instructor at Yogalife Studios. You may know her from her challenging and rewarding classes at both Yogalife Studios south and north; she brings a passion and intensity that always leaves you happy you came. This weekend she is co-hosting "Ashtanga, Floating and the Elusive Seated Jump Through" alongside Ricky Brennan at Yogalife Studios North (full workshop details below).
Here's what Melissa shared with us about her relationship to the practice she holds so dearly and the little details that accompany the journey!
Ashtanga Yoga: A Quick History
Ashtanga yoga is one of the few practices we have that is based on a long lineage of tradition and is passed on through parampara...teacher student relationships. There are texts that cite it to be thousands of years old, and we faithful practitioners today try to keep this tradition alive and blossoming.
It is the one practice we have that requires a dedicated practice 6 days a week, which, as I know, can be quite challenging, but if you start to follow the method, as prescribed, come to your mat, breath deeply, used the bandhas and follow the vinyasa count, you will start to notice the most profound changes, not only physically, but mentally and emotionally as well.
Moving Through the Practice
Primary series is know as Yoga Cikitsa, which 'means cleanse of the body'. It is a purification through our breath and asanas. Once we are pure in the the body, it becomes easy to have pure thoughts and emotions!
The jump through... we do this a lot in Ashtanga. I mean a lot. And it is quite possibly one of the most challenging vinyasa to obtain. This is why it is elusive! But if you find the work in more simple postures, which we will talk about in our workshop, then it becomes a bit easier to catch each time you try.
As I stated earlier, when you stop cheating ...heehee, I use this a lot in my classes...in your regular practice and actually work really hard at seemingly easy movements, then the more challenging aspects that will come later are just that much easier because you have already established a solid foundation. For example, don't swing your leg when you are lunging, learn to use your core and your bandhas. Don't drink water when it is time to do core work in class! You are missing out on vital information, even though it isn't always the most fun.
This jump through took me a super long time. And even then I still can barely catch it through an entire practice, but I always try my best. That is all that really matters.
I learned many great techniques from my teacher, David Robson, and his system really helped me, but of course I did some nose dives along the way, went through an awkward time when it did not look pretty at all, but essentially, you let that all go and focus on the work and the process and have fun. And all of a sudden one day it is just happening. The fruits of your labour! Does it matter if you ever can do it? No, but I guarantee you that you can!
You have to have faith in everything you do. It may seemingly be impossible at first, just like anything that looks hard, but keep trying and it will come. Trust me, I am not naturally bendy or strong. I was yelled at in India for being a weak one...even given homework to get stronger! But I never gave up. All you have to do is work hard, forget the end product and enjoy the journey. All of a sudden you will forget about obtaining the asanas and realize that the true practice of yoga lies in the calmness in the breath in the face of our challenges. When this is obtained, beauty will start to spark within, and soon yoga is with you at all times:)
Join Ricky and Melissa as they guide you through the fundamentals of a strong, safe vinyasa method, with tools that can help you in all your asana practice. There will be an emphasis on floating, bandhas and the beautiful jump to seated. Their years of experience can help aid you in what work needs to be put in along the way and how much fun you can have in the meantime!
Leave expectations behind you and just come and have a lot of fun.
Ricky and Melissa are both devout followers of ashtanga yoga and diligently practice 6 days a week. They both know the trials and tribulations that go into just coming to your mat everyday, facing your fears, your weaknesses, your strengths, everything that is thrown at you.
"We have experienced nothing but pure joy from this system and have had barriers start to disappear. Through this workshop we hope that maybe your hurdles will start to fade as well!"
Ashtanga, Floating and the Elusive Seated Jump Through Saturday May 7, 2016 Yogalife Studios North 2:30-5:30pm
3 Ways to Connect With Nature on Earth Day
Happy Earth Day!
Founded in 1970 by Wisconsin Governor and US Congressman Gaylord Nelson, this day reminds us to respect our mother, the one and only Gaia. Throughout his career, Nelson gave thousands of inspiring speeches to encourage humanity into environmental and political action - to make a difference in our local communities and globally.
"Our goal is not just an environment of clean air and water and scenic beauty. The objective is an environment of decency, quality and mutual respect for all other human beings and all other living creatures." Gaylord Nelson
Our connection with nature inspires us to make these changes. When we bask in her beauty we understand how sacred and important it is to respect her. Perhaps surrounding ourselves with this beauty is the best reminder to make the little changes that lead to the big ones.
Today we're sharing three simple ways to feel connected with nature, to celebrate this amazing place we call home, and to inspire the respect and attention the planet deserves.
1. Get Outside and Be Present
This one seems pretty obvious but sometimes we forget to be present on our commute or outdoor exercise routine. When we consciously spend time in nature we feel the breeze, take in the textures, hear the offerings around us. Let this become a practice of gratitude and a reminder of just how beautiful it is out there. Take your yoga practice outside, dig in a garden, bring a sketchbook or camera on a walk and let Gaia be your muse.
2. Eat Raw
We are what we eat. One way to feel connected with nature is to ingest it! Enjoying an entirely raw meal allows us to soak in the full nutrients of our food without any interruption. Play around with the flavours and colours of nature in your dish and pour thanks into every bite.
3. Guided Earth-Focused Meditation
Going on an inward journey is a beautiful way to create a healing intention for something bigger. Try one of these guided meditations to reconnect with the planet, mindfully sending your love and energy out into it.
Enjoy Earth Day celebrations in your community and let the inspiration from this one day spill into the rest.
Mythos: A Springtime Fair
It's time to welcome back the sun and invite in the warmth of spring, together.
Spring has definitely arrived and the community is abuzz with amazing pop-up events and offerings. We are so excited for Mythos: A Springtime Fair, headed up by our own Keia Dreger. This FREE one-day event is taking place next Thursday, April 21 at Alberta Avenue Community League to celebrate the connection with our community through shared intentional space.
Check out the schedule below, including Yogalife instructors Caitlin Varrin and Graham Parsons.
View the Facebook Event for more details and updates!
MYTHOS: A SPRINGTIME FAIR
Music, Art, Local Vendor Village and All Day Workshops! Free All Ages Community Event! Prop Jam OutsidE (Weather Permitting)
SCHEDULE OF OFFERINGS
A Note From Keia: Please bring a yoga mat or something comfortable to sit on for the workshops, especially if you do plan to practice yoga! If you are going to join the drum circle, bring a drum or a rattle! There will be free tea and coffee as well. If you'd like some please make sure you BRING YOUR OWN MUG. We also encourage you to bring a journal so you can record everything you learned! And put on your Thursday best as Amber Cleasby will be taking beautiful photographs during the day as well as you may catch us filming for a compilation video of the day for us all to remember :) Spring themed costumes or tribal warrior attire is always acceptable!
Feat Local Edmonton Music:
Joel Ross: Yoga Set: Hand Pan Drum
Collectivision Collectivision has been getting wyrd. Inspired by the West Coast Bass Music scene, & blackened deathcore… Jeffrey likes to bring an eclectic experience to the dance floor. Being a member of the United Bass Kollective for over two years, performing at Astral Harvest for the past two years, & Zion Noiz last year have inspired Collectivision to hone in on music production. Keep your eyes peeled for his debut album :)
https://soundcloud.com/collectivision
BEFAIRE
Befaire (Brendan Fair) is a DJ/Producer originating from Edmonton ,AB with a real flavour for House & Techno music. Since 2012 the lad's been picking up steam in outré style, playing numerous events, parties & gatherings alike. Showing great promise in his own productions, expect to hear some deep groovy sonances arriving in the near future. His sound gathers influence from the likes of Frits Wentink, Fold, David August, Atjazz to name a few. He is genuinely stoked to share this experience with you & prepare to have your truffles ruffled. https://soundcloud.com/befairemusic
FastWolf
Downtempo delights produced by local talent Benoit! https://soundcloud.com/fastwolf
Looking forward to connecting with everyone in our lovely community next week.
Harness Your Intentions With the New Moon
We are connected to the moon
What is a new moon circle and how can we use it to manifest our intentions?
A new moon circle is a gathering a likeminded individuals with the intent to share and support one another in their goals and dreams. Here's how the one I gather with personally works:
Each month on the new moon (or the closest date that works for all of us) a group of close women gathers. We open the circle with a smudging ceremony, using this sage ritual to cleanse any sticky energy that may cloud the light of our circle. We then move onto a one word check-in along with our name (in case there's new faces around the room). We introduce a general theme that applies to the month, whether that ties in with astrology, numerology, or just the vibe of the group. We are never bound to a theme but it's nice to have a guide to get the ball rolling. We then work into an open discussion about our past month; roadblocks and successes, themes that have been pulling us, what has been making our hearts sing. Last month we discussed the different "positives in our toolbox" as a source of support and clarity. How do you listen to yourself? Are you in touch with your intuition? All conversations generally lead to your clear intention for the upcoming cycle. We take time to journal, turning inward to ponder the questions that arise with this sort of work.
Finally we share our intention/s for the next month, making them real by giving them a voice and sending them out into the universe to be supported by our tribe. After voicing our desires, we each light our own candle - a reminder that we can revisit throughout the month that is steady and true. The collective of women makes eye contact, a nod of support in affirmation of "I'm listening to you", and then we take a breath and finish with a guided meditation. It is a beautiful, important process that we look forward to every month.
If this sounds like something you'd like to get started in your tribe, feel free to reach out with any questions.
caitlin@yogalifestudios.ca
Life goes in waves and everything is connected; the more we feel and understand this, the more we can use it as a resource. We set goals in varying intervals to establish realistic and attainable benchmarks; what am I accomplishing this week, month, year, 3 years, 10 years? Intentions are the life we breathe into our goals, making them desirable in a way that keeps us motivated. When we put intentions behind our goals, it offers a creative romanticism that personalizes our wishes and tailors them to the current wave we’re in. We may work on the same goal our whole life, but it is the intention behind it that steers why we’re actually executing it. The moon waxes and wanes in a very clear, relatable cycle. As the lunar cycle comes to a close, we find the moon “empty”. The new moon is a wonderful time to set, revisit and realign intentions and goals. This may correlate with something we desire for the month or perhaps this month's goals lend to a longer, larger goal.
Everything you want is yours and your friends are there to help you get there. Happy New Moon! Namaste.
Finding Space With Forward Fold
Ground your feet, pour your heart out and breathe
Forward fold, or Uttanasana, is a simple and nourishing way to access space in the entire back line of the body. Back of the head, spine and surrounding muscles, hamstrings, calves and heels all get to soften and gently open, softening into how much you need in the moment.
As always, there is no rush to "get there"; forward fold is an amazing place to hang out and see where your body wants to go. Let yourself dangle, give yourself gentle movement, and maybe start to work deeper with the subtle activation of muscles or the help of your upper limbs. The explorative nature of a forward fold can bring you into the space your body is craving.
Contraindications and Cautions
If you have complications with your back, take forward fold with bent knees. Another option would be to take Ardha Uttanasana, half forward fold, with your hands on the wall, legs perpendicular to your torso, and arms parallel to the floor.
Modifications and Props
To get deeper into the backs of the legs, stand in the forward bend with the balls of your feet elevated an inch or more off the floor on a rolled up mat, blanket or thick book.
Deepen the Pose
To increase the stretch, lean slightly forward and lift up onto the balls of your feet, pulling your heels a half-inch or so away from the floor. Inner rotate and lift your thighs deep into the pelvis, and then lengthen your heels back to the floor.
Remember to honour where you're at always; respect how this shape changes depending on your needs and always remember to breathe!
21 Benefits of a Regular Practice
We are into the last week of the 30 day challenge and we couldn't be more proud of all you yogis that have shown up day in and day out to deepen your practice. Making time for your mat is a huge commitment with even huger payoffs, as you're probably starting to notice. And for our whole community that shows up when they can, remember that yoga isn't just being on your mat. In fact, you probably practice yoga every day in different ways that might not be in the forefront of your mind. Conscious breath while you prepare meals, a relaxing bath, reading a book or listening to your favourite tunes, being mindful and clear in conversations - these are all examples of a yogic life.
Never judge or compare on this journey. Practice practice and all is coming.
We encourage you to keep up your regular practice! Please enjoy this list of benefits and notice which ones land with you. Celebrate your successes, celebrate your areas of opportunity.
This list comes to us from by Rucha Tadwalkar at www.mindbodygreen.com. You can view the full article here!
21 Signs Your Regular Practice Is Working
1. Your happiness comes more from nurturing your mind, body, and spirit, rather than from other people or material objects.
2. You're able to express yourself without hurting others.
3. You view challenges as opportunities for growth.
4. You know the right thing to do, and you do it.
5. You feel compassion for others, including people, animals, and the earth.
6. You accept your current circumstance or situation, and either feel grateful for it or work toward improving it.
7. You begin to appreciate things that you once took for granted.
8. You focus on the solution, rather than the problem.
9. You try to maintain an ongoing positive attitude and recognize when you feel off-balance.
10. You love, appreciate, and respect yourself.
11. You listen to your intuition.
12. You not only genuinely feel happy for others’ successes, but also try to support them in the best way you can.
13. You think more about what will benefit the greater good, instead of what will benefit yourself.
14. A willingness to work through resentments, let go, and move forward.
15. You feel calmer in your daily interactions with others, as well as in situations that may have once caused anger.
16. You realize you aren’t perfect, and life is a series of lessons to help you continue progressing.
17. You start making time for the things you enjoy doing.
18. In a given situation you ask yourself, What is happening here, instead of, Why is this happening to me.
19. Others feel happy and positive just being around you.
20. You continue seeking and finding ways to feel inspired and motivated.
21. You make conscious efforts to bring your awareness back to the present moment.
We LOVE having you around, so keep up your regular practice! Share your challenge stories at info@yogalifestudios.ca for a chance to be featured on the blog!
A Heart Full of Green
Live in your heart
Our heart space is associated with joy, love and inner peace; a place we can drop into and actually live in as we become more attuned and open. As we strive to BE love, to let go and live more fully IN love, we see that the practice of opening our hearts can be a vulnerable one. The spaces of our mind, body and soul require patience and true listening as the permission and foundation to go deeper.
Anahata, the heart chakra
In tantric and yogic traditions, chakras are believed to be the energy centers of the body. They are connected to major organs and glands, governing the body as a whole. They associate with the mind, spirit and soul. There are 7 main energy centers that serve as junction points between the body and consciousness, matter and mind. Each chakra is linked with a colour, element, general "personality" and area of the body, to name a few.
Today we will focus on Anahata, the heart chakra. Anahata is governed by the colour green. It is located at the center of the chest and includes the heart, cardiac plexus, thymus gland, lungs, and breasts. Anahata deals with our ability to love; our joy and inner peace.
"When your heart chakra is open, you are flowing with love and compassion, you are quick to forgive, and you accept others and yourself. A closed heart chakra can give way to grief, anger, jealousy, fear of betrayal, and hatred toward yourself and others." - Michelle Fondin, The Chopra Center
Open with intention
Many of us hold incredible tension around the shoulders and neck, through the side body and into the midline of the spine. The energetic heart meridian runs from the chest, down the inner seam of the arm, and out the tip of the pinky finger; many movements and transitions we make with our arms in yoga can help to open up this space and move energy through this meridian. It is important that these openers be done with intention; create clarity around why you are moving or placing your body in this way, visualizing and breathing into the spaces you are softening and opening.
Going green
Working to harmonize and clear your heart center is a holistic process; how you carry yourself, your thoughts and actions, and the way you treat yourself and others all factor into the health of your relationship with Anahata.
The Chopra Center offers these easy tips to "give love to receive love"
- Smile at everyone you see daily, even if you don’t feel like smiling. It’s contagious.
- Forgive and move on. Life is too short to hold grudges.
- Give friends, family and co-workers positive affirmations and feedback.
- Try to go one day a week without criticizing anyone or anything, including yourself.
Nurture Your Mind: Yoga for Mental Health
Your yoga life
Yoga is a trilogy of mind, body and soul health. Our path to establishing and maintaining a flow between the three is unique and special. Humans strive to exist in a place of balance, fluctuating between light and dark, shadow and star. Our yoga practice offers up a safe space to journey through all aspects of self; it is when we enter the life laboratory we really get to test things out, try things on, and find the right path to healing and balance for our unique needs.
Seeking support and guidance on your journey is an amazing way to stock your toolbox. Often times we know we want to grow and heal, but we don't necessarily know where to start. It can seem daunting once you start to wake up to your true needs. How do I begin to meditate? What are these feelings of anxiety? What shapes can I make to stretch my heart that so badly needs freedom?
Wherever you are at in your practice, it is important to keep "trying things on". We can get comfortable in a flow of our physical practice and inadvertently disconnect from our soul's work. We forget to listen because we are craving the stretch. For some of us, stepping onto a yoga mat and doing the "work" is the most terrifying thing we can think of. For others, it's even just getting out of bed some days. The beautiful thing about joining a group to observe and heal all of your sides is that you are not alone. The support and understanding is right there for you, at your side, ready.
This month we are offering up these unique workshops to support your mind and soul, each rich in the foundation of taking care of your mental health.
Nurtured, Centered, and Relaxed: A Restorative Yoga and Meditation with Emily McNicoll
March 12 | 2:00-5:00 | Yogalife Studios South
A three hour exploration of nurturing restorative yoga, simple pranayama (breathing exercises,) and centering, guided meditation. Your body is sure to feel relaxed, your mind to feel at ease, and your whole being tenderly cared for.
Yoga Practice for depression, lethargy and to beat the blues with Michelle Chung
March 19 | 2:00-5:00 | Yogalife Studios South
This workshop is specifically designed to help those that suffer from depression and the blues. Using LifeForce Yoga ® principles and techniques, you will learn to move into a more balanced state and towards a positive emotional, mental, physical state of equanimity and self-awareness.
Relax and Rebalance with Essential Oils with Bianca Osbourne
March 20 | 3:00-4:00 | Yogalife Studios South | free for members, $5 for drop-in
Learn how to calm the body and renew the nervous system with essential oils.
Intro to Meditation with Kim Wilkinson
March 26 | 2:00-4:00 | Yogalife Studios South
Learn the basic Science, philosophy, and practice of meditation. Develop a solid personal practice, sit with ease, and bring balance, concentration, strength, and calm into your body and life.
Please reach out to us at info@yogalifestudios.ca if you have any questions on these offerings.
May we all feel supported on our journey.
Vitality Kitchen Workshop Series
Yogalife and Vitality Kitchen are teaming up to bring you healthy workshops
Yogalife Studios is known for offering you yoga (makes sense, we ARE a yoga studio!), but we believe that yoga is one fraction of a balanced, healthy lifestyle. We want to share more than asana, pranayama and meditation with you; we want to give you the tools to create the healthiest, happiest life! In an effort to keep you connected, we're teaming up with Bianca Osborne of Vitality Kitchen to bring you a series of hour-long workshops to inform and enlighten.
We want to help you create a lifestyle that suits YOU.
The first event is coming up this Saturday, March 5 at our south studio. 3:30-4:30 pm. $5
(yep, only $5)
Space is limited so be sure to pre-register HERE!
Vitality Health Workshop Series 1: Essential Oils for Digestive Health
One of the biggest health concerns affecting people is digestive distress from bloating, gas, indigestion, constipation, diarrhea and more. As essential oils and their benefits have grown in popularity, it’s time to to harness their healing benefits for your gut and promote abundant digestive health. This workshop we will cover the top essential oils for healthy digestion and how to use them safely.
I started using essential oils as a way to to make my home smell good without the use of chemicals often found in candles and air fresheners, which kickstarted my adventurous discovery into the best essential oils. Certified, pure, unadulterated and sensibly sourced reinforces that these really are the best essential oils and they have changed my life. I use them in cooking, in my home and as a part of my wellness routine- these AMAZING essential oils are life changing.
- Bianca Osborne
Follow Bianca and The Vitality Kitchen on Facebook and be sure to stay up to date with other events here and on her website, www.thevitalitykitchen.ca
Upcoming Vitality Kitchen workshops at Yogalife Studios:
Boost Your Immunity with Essential Oils, Yogalife Studios North, March 12, 3:30-4:30
How to use essential oils to support immunity all year round.
Relax and Rebalance with Essential Oils, Yogalife Studios South, March 20, 3:00-4:00
Learn how to calm the body and renew the nervous system with essential oils.
Total Body Cleanse with Essential Oils, Yogalife Studios North, March 26, 3:30-4:30
Learn how to support the detoxification process naturally with essential oils.
The Yogi Coffee Guide
Our coffee guide today comes from Allie White, Transformational Holistic Health Coach and all-around wealth of knowledge in all things healthy and happy. Her mantra is clear: Helping fun-loving women experience a whole new level of energy, beauty, and confidence so they can create the body and life they love with ease. Grab a quality cup of coffee and enjoy!
"How-To" Coffee Guide
Are you one of the many people wondering if coffee is healthy for you? There is so much conflicting information out there, it makes it difficult to know for sure if coffee is beneficial or detrimental to your health.
My answer is this: it depends on your unique individuality, your health struggles, and goals. (Not the answer you wanted, is it!?)
Depending on your situation, coffee can either be part of a healthy diet or really harmful, causing further health complications.
I’m sure you’ve heard about the many health benefits of coffee. Yes, they’re true! Coffee is loaded with antioxidants and full of magnesium; it can lower the risk of type II diabetes, help prevent Parkinson's disease, and lower the risk of liver cancer and disease. Sounds pretty good!
So if coffee is so healthy, then why aren’t you seeing the benefits?
There are two main reasons:
The quality of coffee
What you put in coffee
Quality: Pesticide Concerns!
Most coffee is very high in pesticides, which are linked to cancers, neurological disorders, and endocrine disorders (thyroid disorders, hormonal imbalances, adrenal fatigue, menstrual problems, and much more).
What We Put In Coffee: Chemicals, Creamers and Sugars….Oh My!
In addition to the pesticide concerns, there are two more components we put in coffee that keep us from experiencing its health benefits.
The first is sweeteners & artificial sweeteners:
Sweeteners: Putting poor-quality sweeteners in coffee adds unwanted chemicals AND calories. Case in point – Starbucks most popular blended coffee drinks rack up about 500-750 calories per 16 ounce serving. Most of that is sugar, which converts in the body to fat.
Artificial sweeteners: These sweeteners add to the chemical load of the body, convert into other more carcinogenic substances during the body’s own detoxification process, and increase the carbohydrate cravings. Yikes!
The second is poor quality dairy:
Most creamers or coffee lighteners that are sold as such are some of the lowest quality dairy products on the market. These may contain added hormones and/or antibiotics from dairy cows and chemical additives to replace the fat removed in low fat milk. If you think non-dairy creamers are a better choice, guess again. They contain hydrogenated oils (trans fats), casein, corn syrup solids, soybean, canola and/or sunflower oils, artificial flavours and colours, etc. (basically a storm of chemicals).
Here’s your three step magic coffee formula:
1. Choose high quality coffee - organic, fair trade, shade-grown.
2. Drink black or add: Teaspoon of organic unsalted grass-fed butter and/ or some coconut oil or MCT (medium chain triglyceride) oil. (I prefer organic, virgin, cold-pressed coconut oil.) * If you the blend coffee with butter or oil, it will get frothy and taste like a richer, healthier latte. Major yum! Sweeten with flavoured or plain stevia.
3. Do NOT drink on an empty stomach. Start your day with water, eat breakfast, and then enjoy your coffee. This will help prevent hormone and blood sugar imbalances that can lead to weight gain, insulin resistance, diabetes, and much more. Yes, this magic coffee formula is very helpful but it doesn’t solve every problem. Even if you follow this formula you still might experience harmful health effects from drinking coffee.
Should you quit drinking coffee?
While we’ve seen that coffee does have health benefits, the amount of caffeine that is present in coffee may be causing problems in your body.
If you have any of the following health challenges or concerns, you may want to consider reducing or eliminating coffee and caffeine.
You NEED coffee to function.
You have adrenal fatigue - you're exhausted all the time no matter how much you sleep, you never feel great and/or energized, exercise and other activities cause more fatigue. If you eat a highly processed, acidic diet including meat, dairy, alcohol, and sugar. Coffee is acidic and will further damage your liver and body leaving you more depleted. You have hormonal imbalances or blood sugar imbalances. Coffee gives you a JOLT of energy, followed by a crash, a headache, a stomach ache, and hunger.
If you said YES to any of these, you may want to reconsider your coffee habit. Switch to green tea for a while, unless you'd like to go cold turkey. Switching to tea not only cuts hard-to-digest, acidic dairy from your diet (if you drink latte’s), but also strengthens your immune system and gives a boost of antioxidants.
From there you can take it up a notch and give you body a complete break from all caffeine. Try going caffeine-free for a month to give your liver and body a break. After the month is up, do a coffee experiment. Have a small amount of black coffee after a meal and notice how your body reacts. Do you crash, get a headache, become irritable, and experience more cravings? If so, this is a sign you need to strengthen your liver and increase the mineral reserves in your body by eating a high amount alkaline foods (google "acid/alkaline food chart")
You may also want to consider the fact that coffee has a half life of about seven hours, meaning if you have a latte at 3pm the caffeine will still be in your system at 10pm when you'll want to be winding down for bed. Coffee after 12pm may prevent you from getting quality sleep. If you can, skip the coffee after noon and notice how if effects your sleep patterns. If you have insomnia or high stress, eliminating coffee can make a huge difference.
There you go! It’s time to get curious and tune in to what your unique body is telling you instead of looking outside of yourself and listening to a specific diet or what the “experts” are saying. Only you know what is right for your body. This can take time, so remember to be compassionate with yourself and have fun.
Community Yoga Class For Keiran
Com·mu·ni·ty /kəˈmyo͞onədē/ A feeling of fellowship with others, as a result of sharing common attitudes, interests, and goals.
Community Yoga for a Dancer's Dream
Yogalife community, meet Keiran. Kieran is fourteen years old and loves to dance. He started taking ballet when he was four years old in Vancouver. He danced for several years there and then took a few years off after becoming self-conscious of the fact that he was the only boy in class. He started again three years ago and is now working towards his dream of becoming a professional dancer. Currently, he spends about 20 hours a week training in studios, at home, as well as performing on stage.
Kieran started coming to Yogalife last February and absolutely loves it! He can be found in class in positions that show his flexibility and strength, alongside his mother. Kieran enjoys adding yoga to his dance practice to enhance his breathing, and add calmness to his very busy schedule.
He recently auditioned for the Alberta Ballet’s summer school intensive, which is held in Calgary in July for three weeks.
He was not only accepted, but also awarded a full scholarship for the tuition!
Unfortunately, he still is required to come up with residence fees, which are over $2000. The opportunity to participate in the summer program means the possibility of acceptance into the full-time professional program, which would give him the training he needs for attaining a career in dance.
Join Melissa Perret for a karma class at Yogalife Studios North on March 5 at 3:00pm. Melissa is leading a vinyasa-style flow class with all the proceeds going towards Keiran's dream.
Lighten The Load: The Carbon Footprint of Laundry
The Carbon Footprint of One Load of Laundry
Hot yoga means sweaty things; towels, face cloths and the clothes we wear to practice in generally all get thrown in the wash after practice. At Yogalife Studios, we offer a free towel service with our monthly membership. We have upwards of 10 classes daily - over half of them heated - that usually require a towel over your mat. Most days it feels like our washer and dryer are running non-stop, and while we love to provide this service to our clients, we also want to bring awareness around the overall effect of this process.
The carbon footprint of a load of laundry:
0.6 kg CO2e washed at 30°C, dried on the line 0.7 kg CO2e washed at 40°C, dried on the line 2.4 kg CO2e washed at 40°C, tumble-dried in a vented dryer 3.3 kg CO2e washed at 60°C, dried in a combined washer-dryer
Depending on how you do it, and how many loads you get through each week, laundry can contribute a surprising amount to your carbon footprint. Washing and drying a load every two days creates around 440kg of CO2e each year, which is equivalent to flying from London to Glasgow and back with 15-mile taxi rides to and from the airports.
Source: www.theguardian.com
How Can We Lighten the Load?
Our yoga practice teaches us mindfulness, which applies to every part of our lives. Could you bring a shower towel or face cloth from home? Do you have a yoga towel that you aren't using that you could bring instead? If you are practicing yoga frequently, perhaps investing in your own towel is the next step (pssst, all of our retail stock is on sale for 40% off until Feb 14!). That way you could wash your yoga stuff with the rest of your laundry, which you are going to wash anyway. We know that laundry comes with the territory when things get sweaty, but let's all try and be mindful of our consumption.
3 Tips To Start Meditating
Ready, Set, Meditate
Meditation, like any other form of self-care, can be daunting or challenging in the beginning, but holds innumerable positive benefits once you find your flow. Just as you wouldn't start by running a full marathon, start small and let your meditation practice develop at your own pace. Anything's possible - you may sit for an hour, undisturbed - but chances are your body (or mind!) simply won't want that. By nature, we are busy, cluttered and distracted beings. This is why we refer to meditation as a practice - something that we build and nurture, commit to and experience. Start with these three easy tips to give yourself the time and space to de-clutter.
1. Literally Clear a Space
Clearing your mind and dropping into your body can be a lot easier when you've set up your space to reflect what you need. You don't need a zen garden with trickling fountains and softly cooing doves, but you DO need some sort of sanctuary. This can simply be a comfortable pillow and a candle, away from distractions. If you are trying to sit and drop-in near a pile of unfolded laundry or sink full of dishes, perhaps choose a different spot.
2. Sit for 10 Minutes
There is no maximum time that you must reach in order to "have an experience" or "really meditate", but you should commit to a minimum. Start with 10 minutes: set a timer and see what happens - maybe it feels like an eternity and maybe it flies by. This practice is about steadiness; a commitment to 10 minutes may turn to 15, 30, an hour. A steady commitment WILL help build your practice.
3. Use Props
You may not be used to sitting up tall for extended periods of time, so rather than suffering through your meditation, use props to find a comfortable seat. A block or bolster under the seat can alleviate tension in the hips and lower back. Blocks under your knees can help support and take pressure off the joints and a rolled-up blanket under your ankles can create a soft padding between your bones and the earth. There's always the option to lay back and rest your spine into the earth or a bolster as well.
Join A Class
Again, meditation is something you learn how to do, especially with the guidance of a teacher. If you are looking to build your tool box, consider joining a class to deepen your understanding of meditation, breathwork, mudras, mantras and gentle poses to prep the body to sit longer.
If you're interested in exploring meditation, join Sarah Zandbeek for Pranayama and Meditation, Wednesday nights at 7pm, Yogalife Studios North.
We Want To Give You Yoga!
Here's how we're going to do it
Feeling loved, appreciated and comfortable in a yoga studio is incredibly important. This is perhaps where you spend your calmest hour or so of the day; where you may open up and become more sensitive to yourself and your needs. It's where you sweat, grow, challenge yourself and even change. This place can grow to be your second home, your family, your team!
We want to make your connection to our studio really easy and affordable, and keep you excited about us! Here's a few ways we're going the extra mile to keep you on our team:
30 Days of Unlimited Yoga for $39
The best way to become acquainted with a studio is to go as much as you can! Get the most out of your 30-day trial: try new classes, meet the instructors, make friends in the tea lounge, have an apple after class (we provide those!). Your membership includes mat and towel service if you need it, on a first come first serve basis.
Our new student trial price equals less than the price of two drop-ins and comes with a mat and towel if you need. Bonus.
12 Class Challenge
This is where things get interesting. The 12 class challenge is just like it sounds, completing the goal of 12 classes within 30 days. We offer such a variety of classes; warm foundation, yin, meditation, vinyasa flow, acro, hatha flow and happy hips, just to name a few. You may fall in love with hot yoga or prefer to practice in a non-heated space; this trial period is your time to explore.
Once you complete your 12 classes in 30 days we will excitedly gift you with a free month of yoga (one month auto-renew = $99 - we're giving you two!).
We hope your curiosity and connection to yoga and Yogalife will continue to flourish as you deepen your practice.
Save On Your Monthly Membership
When you get into the groove of a steady practice and come to the studio multiple times a week, it makes sense to do an auto-renew membership. To help with this commitment, we'll cover $10 of your monthly fee. Sign up in the first month of your 30-day trial to snag this deal.
We know this is a lot of information but at the end of the day we just want to give you yoga. We want you to feel valued and supported as you get more serious about your practice. Whether that involves 3 sweaty flow classes a week or a variety of hatha/yin/meditation, we want to make this as accessible as we can. Never hesitate to ask our staff and instructors about the details.
Yogalife Teacher Feature || Dawn McCorry
Get to know Dawn McCorry
Dawn has been teaching at Yogalife since 2012. She loves the playful, loving, welcoming environment at Yogalife Studios. Dawn mostly teaches and practices at the North studio, but enjoys teaching her Mommy & Me class at South each week. She loves having her students feel quiet, connected, and relaxed at the end of a practice. Dawn is also the Mom to three very busy hockey playing boys and a Certified Birth Doula. She is looking forward to working on her 500 hr teaching training this year. Side note: we're looking forward to when she brings in cookies! (her gingerbread yoga-shaped ones were a serious hit this holiday season)
Catch Dawn February 13 for Prenatal Partner Yoga
Yogalife Studios North
2:30-5:30pm
How did you get your yogic start? Who brought you to your first class, what was that like, and where was it?
I started practicing yoga in 2005. I was looking for a way to heal and regain strength from my first pregnancy, yoga seemed like a great fit. My twin sister, Donna, and I went to our first class together at Shanti Yoga Studio in downtown Edmonton. The instructor was Zoe Stikeman, she was absolutely fantastic, so kind and knowledgeable. It was a beginner Hatha class, I remember feeling so comfortable on my mat right from the very beginning. What I wasn't expecting was how calm I felt right away. I discovered it was something that I was really yearning for in my daily life. Zoe has since moved to Toronto, if you are ever in the area, look for her classes!
Share a favourite quote, lesson, or teaching that inspires you.
'Live in the Sunshine, Swim the Sea, Drink the Wild Air' Ralph Waldo Emerson
'Heart in Hand, Feet on Ground' Jann Arden
'Don't ask yourself what the world needs. Ask yourself what makes you come alive and then go do that. Because what the world needs is people who have come alive.' Howard Thurman
What's your favourite music to practice to (or do you prefer silence!?)
I love Wah!, Garth Stevenson, Mumford and Sons, and sometimes a little old school hip hop to get my booty shaking in a downward facing dog. ;)
Your favourite books, yogi-inspired and fiction.
Any of the BKS Iyengar books Meditations from the Mat by Rolf Gates Secrets of Meditation by davidji How to Practice the Way to a Meaningful Life by Dalai Lama All books written by Ina May Gaskin All books by Ray Long The Giving Tree by Shel Silverstein
For Fiction The Birth House by Ami McKay The Green Mile by Stephen King I am currently reading the Harry Potter series to my youngest son.
Tell us about your first teacher training.
My first teacher training was with Clare Newman at Mamata Yoga. I actually did my Prenatal Yoga Teacher Training before I did my 200 hr. I knew that was what I wanted to specialize in. It was amazing, I wanted the weekends to last forever. I then went on to do my 200 hr a few months later with Clare after I completed my RPYT Training. I connected with fellow students in those trainings that will be my life long friends. Yoga Teacher Training has a huge impact on your life and I am forever changed because of it.
Where's your favourite vacation spot?
Anywhere near the ocean. I am a water baby, it is quite funny that I currently live in land locked Alberta. But one day I will live near the sea.
What is your favourite meal to make and share with friends?
I love cooking lasagna, chili, and stew. Any type of comfort food that warms you up from the inside out. I also like baking cookies.
What's the coolest experience you've ever had with a student?
Any time that my prenatal students come back to me to talk about their birth experiences and say how their yoga practice effected it in a positive way.
What's your favourite pose/sequence/area of the body to work on?
I really like to do a head to toe practice, with a bit of focus on a specific area of the body. I used to experience chronic lower back pain, which has disappeared after I started practicing yoga. So I really enjoy any postures that can strengthen my back.
Who inspires you?
My boys, they inspire me to do good in the world, to make it a better place for them to grow up in. As well as strong women who stand up for what they need and what they believe in.
What is your favourite festival to attend?
I had a fantastic time at Wanderlust 108 this year. I used to go to Big Valley Jamboree every year, it used to be like a big community out there every year. You would run into the same people year after year.
If you could study with one person who would it be and why?
In terms of my Yoga practice, Seane Corn. I love her honest attitude and strong practice. Her Off the Mat and Into the World organization is doing amazing things. I was able to attend a couple of her workshops a few years ago, they were brilliant.
For my Birth Doula role, Ina May Gaskin and Penny Simkin. They are both extremely knowledgeable in pregnancy and birth.
What is the best concert you've ever been to?
This is a hard one, I love live music. This past summer was really great with the Ed Sheeran, Mumford and Sons, and Taylor Swift always puts on a unreal show. Garth Brooks in Vegas a few years ago was a dream come true for me. But really any concert that I am with my friends and family dancing and singing loud is fantastic!
Where's the next place you want to travel?
I really want to take my boys to Disney World. (perfectly located by the ocean ;) ) My dream vacation is an African Safari.
Share your favourite self-healing practice.
Meditation, whether is it is for 5 minutes or 30. It always centers me.
Share one of your life goals.
To raise strong, independent, sensitive, kind, fair men.
How to find the right teacher training for you
Yoga Training... Where do you start?
You've been practicing yoga for X amount of time and feel like you want to deepen your journey and perhaps switch up your role in the studio. You like a variety of styles of yoga, love travelling, want to learn it all; you also work a job in the city, have a family or are finishing your degree. There are so many factors that come into play when you start contemplating taking a yoga teacher training. Do you study locally? Do you submerge in India for 6 months? What factors in your life depend on this decision?
I took my first yoga training in 2010 in Edmonton. At the time I had just finished a 2 year program at MacEwan and was plugging away at my student loans, working full-time. Although I lusted over dropping into an intensive month in Costa Rica or some place of the sort, it just wasn't feasible at that time in my life. It takes a lot of planning and freedom in your life to be able to pick up and unplug. To each their own! My training complimented my schedule and needs perfectly; every second weekend, Friday evenings and all day Saturday/Sunday. I was able to let the teachings settle during my time off, catch up on reading and personal practice, and still head to my job every day and spend time with family and friends.
Yoga is about balance, so it's important to make sure that this is maintained in all areas of your life if you're looking to dive in deeper. I took my second training in this same style; weekend modules followed by a delicious retreat in the end. To me, maintaining my responsibilities and general life at home is a big priority. Will I pick up and take off, going off the grid and truly submerging? Yes, one day. It's always been in the plan, it just hasn't quite fit in yet.
Edmonton has an amazing yoga community with teachers offering trainings locally and around the world. The best thing you can do is reach out to them and get to know what they're about. Take their classes, workshops, read their blogs and maybe sit and have a tea with them. Resonating with your guide is a huge part of the experience.
Talk with the people that have taken similar trainings. Someone that has been through a similar process will be able to answer questions and illuminate the process a website or course outline may not.
Investigate the styles of yoga offered. If you like a fiery, flow practice, yin training isn't what you're looking for. What is kundalini? Do you want more meditation-focused training? There are so many options out there, so narrowing down a style can be a good place to start. In that same breath, remember that yoga in general is essentially comprised of universal teachings. Don't limit yourself because you are hooked on one style in this moment. Yoga is yoga, and a teacher training of any sort will teach you far beyond what you thought you were going to get. One of my teachers says "this should be called human training". It really should.
If you're on the fence or want to know more, reach out. We love to talk about this stuff! I personally believe that every human in the world would benefit from taking a yoga training, and it definitely doesn't mean that you have to stand up in front of a class.
We have 4 spots left in our 200 hour Foundational Teacher Training with Sarah Zandbeek (another one of my amazing teachers!). Again, if you're on the fence, get in touch with us and ask all the questions that have been building. This might just be one of the best things you leap into.
- Caitlin, caitlin@yogalifestudios.ca
trainings@yogalifestudios.ca
Holiday Recovery Guide: Ease Into 2016!
8 tips to recover from the holidays
HAPPY NEW YEAR! We hope 2016 is already feeling bright and beautiful!
Today we're welcoming back Allie White, Transformational Holistic Health Coach and all-around wealth of knowledge in all things healthy and happy. Her mantra is clear: Helping fun-loving women experience a whole new level of energy, beauty, and confidence so they can create the body and life they love with ease.
If you're feeling sluggish from the holiday's remember this - don't beat yourself up!
The holiday season is about celebrating with friends and family and enjoying each moment. It's ok to eat Christmas treats, more potatoes and gravy than you planned, or a little extra booze. Focus on all the connection, joy, and love you experienced, instead of what you "should" have done better.
If you gained a few pounds, feel sluggish, or you're not looking as glowing and vibrant as you'd like that's ok too. Let it go!
You are enough, you are worthy, just as you are.
Eating certain foods doesn't make you a "bad" or "good" person. You can't expect to live on a strict diet your entire life. As women, our bodies fluctuate throughout the month and that's totally normal. No need to panic!
Let the past go and recover with these eight easy tips:
Sleep: Get to bed early and let your body do what it does best - repair, rejuvenate, and heal. If you get to bed between 10-11pm you’re more likely to wake up feeling refreshed. A good night's sleep makes everything easier! When you awake feeling good it's much easier to reach for healthy meals all day long.
Do not eat for 14 hours between dinner and breakfast: Fasting overnight is one of the best things you can do to help your body heal after consuming excess amounts of alcohol, sugar, and processed food. By fasting overnight you’re giving your body a chance to heal (read tip #1) instead of working hard to digest. When you’re digesting, you’re not healing. This mean more sluggishness, under eye bags, weight gain, bloating, etc.
Drink enormous amounts of water: Every cell in your body and the majority of your blood is composed of water. Therefore, you absolutely need water to function properly. Most of us are dehydrated and we don't even know it. On top of that, alcohol and crappy food encourage dehydration. Drinking water encourages the transport of nutrients through the body, cellular healing, removal of toxins, metabolic function, and all bodily processes. Staying hydrated also helps prevent headaches, constipation, cravings, and binge-eating.
Green smoothie for breakfast: After fasting through the night, drink a delicious green smoothie! Smoothies are filled with tons of nutrients that your body is begging for. Plus, it’s already pre-digested, which means you’re body will be able to continue repairing and healing instead of focusing on digestion.
Green powder (bonus points!): For a boost of nutrients, immunity and detoxification, add green powder to your smoothie. You can also mix a scoop in water during the afternoon "3pm slump" for a quick boost of energy. My favourite brands are “Athletic Green” found here (this one tastes delicious!), "Green Vibrance" found here, "Vitamineral Green" found here, and "Tripow" a mix of spirulina and chlorella found locally at the Strathcona Farmer's Market or online here.
Salad and/or soup for lunch and dinner: The point here is to eat light meals for lunch and dinner. Eat until you’re satisfied, there’s no starving here, but keep it simple and easily digestible. At the same time make sure to eliminate all processed food including sugar, dairy, and gluten.
No snacks: This tips plays off #6. If you’re always snacking or grazing, your body is always digesting, which means it’s NOT healing. Stick to three daily meals if you can.
Sweat: Yoga or a hot epsom salt bath should do the trick! There’s no need to do an intense workout here. Working out too hard in this condition can actually have the opposite effect. Keep it gentle or have a bath. If you choose the bath (good choice!), scrub your skin vigorously when you’re done then rinse off. This will help open your pores and dispel toxins.
There you have it! Eight simple tips to recover (heal and detox) from the holidays. Use these tips anytime you drink too much alcohol or consume too much sugar/junk/processed food and you'll be flying!
These tips are a staple in my life - anytime I feel like I’m not in peak health I go through these 8 tips for a couple days until I feel like superwoman.
I hope you find the relief you’re looking for here. One day of this routine might do the trick, or you might want a full week of restoration. Listen to what your body needs.
Connect with Allie on Facebook and find us too!
Thank You For 2015
2015: An Incredible Year. Thank you.
2015 has been an amazing year. We've seen our community expand and thrive and we are so excited to see what's around the corner for our south and north families in the new year. Our 2015 line-up was stacked, from workshops including special guests Suzanne Slocum-Gori and Kevin Naidoo, to another amazing teacher training, to a couple great parties and community events (hello, BLOOM!). Yogalife Studios South turned a whopping 5 YEARS OLD and our north studio celebrated 3 years. Time flies when you're having fun!
Again, none of this would have gone off without the energy and commitment of our community. We are truly grateful for every person that comes through the door and onto their mat, or stops and says hello at a local event. The Edmonton yoga community is rich and inspiring: how fortunate we are to have each other. So let's get excited about another awesome year together and many more to come! And hey, if you want to drop by for your first practice of 2016 tomorrow, we're open!
See you next year!
A Quick How-To: Garland Pose
Garland Pose or Malasana: happy hips, inner peace
Make space in your hips
Garland pose, malasana, or simply "yogi squat" is a wonderful way to open and lengthen your hips. If you sit at work, in your car or at school for long periods, your hip flexibility may suffer; the inner thighs, groin, and hip flexors can shorten and tighten, leading to poor posture and back pain. Use this pose to create more mobility for your daily activities.
Cultivate peace and focus
Malasana can be used to cultivate inner peace; a gathering to centre with prayer mudra creates a calm focus inward. In India, mala beads are used in prayer and meditation as a steadying metronome to count prayers (the sacred cycle is 108 - the number of beads on a mala) and are often used traditionally in rituals offerings and altar decorating.
Benefits of garland pose
Garland pose is the perfect stretch for the groin, thighs, hips, ankles and torso. It increases circulation and blood flow to the pelvis and improves balance, concentration and focus. Garland pose helps to prep the body for for meditation by relaxing the hips and gathering focus, and is the best prep pose for crow, or bakasana. Finally, this pose tones abdominal muscles and helps lengthens the spine.
** If you have complications with your knees or this pose doesn't feel right, don't force it. Always listen to your body and work within the realm of your practice in that moment.
How to get into garland pose
Stand with your feet a little wider than hip-width apart (mat-width usually works!). Turn your toes out slightly, aligned with your knees.
Bend your knees, lower your hips, and come into a squat. It can help to think about sliding your back down an imaginary wall and bringing your weight into your heels.
Gather your hands at centre in prayer mudra and press your elbows into the inner seam of your legs, just above the knee. You may use some slight traction between these two places to open your hips and groin further.
Roll your shoulders onto your back body and lengthen your spine out of your waist.
As you press your palms at centre think about widening your collarbones away from your heart.
Once you’re in malasana, try closing your eyes. See if you can hold the posture for a minute, or maybe even longer. Perhaps you can feel the downward flow of energy moving through your body. Notice, when you come out, if you feel a little more calm and connected. A beautiful counter-pose is forward fold.
If you're interested in learning more about your hips and the poses to open and nourish this area of your body, check out our happy hips hatha class!
New Year Tibetan Singing Bowl Meditation
Sound healing meditation to reflect and renew
Many cultures recognize the importance of music and sound as healing power. In the ancient civilizations of India, the Orient, Africa, Europe, and Native Americans, the practice of using sound to heal and achieve balance from within has existed for years. The Tibetans use bells, chimes, bowls and chanting as the foundation for their spiritual practice. In Bali, Indonesia, the echoing, gamelong, gong and drum are used in ceremonies to uplift and send messages. The Australian aboriginals and native shamanists use vocal toning and repetitive sound vibration with instruments created from nature in sacred ceremony to adjust any imbalance of spirit.
We are excited to bring this healing practice to Yogalife Studios this holiday season with a New Year Tibetan Singing Bowl Meditation with Neil Haggard.
Celebrate the New Year with an Asana and guided Meditation practice to reflect on the important things in life. Wellness. Peace. Health. Family. Renewal. Movement. Focus.
When we hear inspiring stories and take time to reflect on what is important in our lives, taking stock, we can see our lives in new ways, focus on what is great about life! Taking some time to relax, listen to our hearts, move the body, calm the busy mind, restore the senses and learn to breathe - a sure way to being healthy and a great practice to take into the year to come.
Walk away with a renewed sense of well being and deep commitment to the important things in our lives! Click here to register!
Categories
- Wellness 241
- Zen Habits & Inspiration 100
- Injury Prevention & Health 30
- Classes 1
- Yogalife Classes 7
- Prop Specific 1
- Studio Information 17
- Foundation Friday 25
- Physical Health 3
- Yoga Specific 54
- Curated Playlists 2
- Karma Program 5
- Staff Adventures & Journeys 10
- Anatomy & Information 30
- Community Event 15
- YEG Highlight 8
- Instructor Stories 22
- Yogi of the Month 13
- What's Going On 35
- Yogalife Workshops, Retreats & Trainings 37
- Recipe 10
- Relaxation 1
- Mental Health 2
- Workshops 34
- Registered Classes 4
- Pregnancy & Family 1
- Member Stories 5