You are already there... but you knew that.

 A common theme in my writing is about the search for some kind of meaning, purpose, or inner peace in our lives.   Not surprising since the spiritual quest is just this -  an attempt to uncover a deeper meaning to this time spent in human form.   Searching for something that is "missing", something that will give our life purpose and will explain to us the reason for being.

And, of course, we all know that the reason for being is just that - BEING.   Often we lose sight of this and think that more stuff, more knowledge, more money, more (fill in the blank) will give us the answer.   We set goals, we achieve them, we set new goals because achievement feels great - but does it provide the answer?  Probably  not.    What it may reveal to us is that what we are seeking is not external, but rather it something we already have.    

"You cannot do yoga.  Yoga is your natural state.  What you can do are yoga exercises which may reveal to you, where you are resisting your natural state"  -  Sharon Gannon

At the start of each session of yoga I teach, I always ask students to tell me their name and ONE word why they have decided to take a yoga class.   I find one word can really allow students to narrow down their primary reason for attending a class,  as well as give me a general idea of what the class is looking for from me.  The words students give are generally similar from class to class, words such as "peace, flexibility, strength, happiness, calm, relaxation, me, break, quiet".   

What these words also speak to are a deeper quest.  There is something these students are seeking through practice, something they may feel they need more of, or are missing entirely in their lives.   

After everyone tells me their words, I read the Sharon Gannon quote.   Starting a yoga session by stating, "you cannot do yoga" is sometimes a bit of a shock.   But, we came here to do yoga!   As I read the rest of the quote,  it becomes more clear that we are here for some physical movement, but perhaps there is something else we have come to do.  

These words the students have chosen, they are already those things.  Their natural state is relaxed, flexible (in mind), calm, strong, happy, peaceful.   The practice of yoga exercises will allow them to access a sense of stillness where they begin to realize that what they are seeking already exists.  We already possess all we need to be happy.   Hatha yoga can be a way to begin uncovering this state of happiness, of BEING that we already are.   

"Yogas citta vritti nirodahah" -  Patanjoli's Yoga Sutras 1-2 

The definition of yoga, "yoga is the stilling or calming down of the whirls of perception - our thoughts about the information our senses provide".   We practice with concentration, concentration on the breath, on the movements of the body, and on the sensations that we are feeling.  In that concentration we begin to notice less chatter, less noise in our minds, and a greater sense of stillness and ability to be present in the moment we are in.

Through this, we begin to feel "yoga" - our natural state.  A state that is calm, strong, flexible, whatever we seek - it is already there.

Practice:

Laying down on your back, breathing deeply into the belly, place your hands on your belly if you would like.  Notice first the sensation of the breath alone before you begin to breathe deeply.  Then deepen your breath and relax your belly with each inhale.  Let the exhales flow out with ease.  Maybe a gentle drawing in of the low belly at the end of the exhale.  Notice the subtle pause at the start and end of each breath.

Cat/Cow - on your hands and knees, moving with the breath.  Inhale - lift tailbone draw chest forward and look up, Exhale - drop tailbone to floor, draw in through belly and chest and look between the knees.

1/2 dog - From hands and knees position, reach hands forward, fingers spread and soften shoulders so the head moves between the arms, lift tailbone gently.  Continue to breathe deeply here.

Downward facing dog - tuck toes under and lift up into a triangle shape with floor, hold for a few breaths, trying to be aware of how the posture is affecting the breath & mind.   Bring knees to floor, and stand up.

Tadasana, Urdhva Hastasana, Ardha Chandrasana (Mountain, Hands up pose, 1/2 moon) - focus on grounding the four corners of the feet, strengthening the legs, neutral pelvis, long spine, soft shoulders, soft gaze, lift through crown of the head.  Lift arms alongside ears, catch wrist and lean away from that side, then come to centre and catch opposite wrist then lean away.

Vrksasana (Tree pose) - from mountain pose, take weight to one foot and lift other foot to the calf or keep toes on floor with heel on the ankle.  Square hips forward (don't worry about the knee just yet), and try to find a sense of mountain pose here.  Hands together at your heart, or arms reaching up along side ears.  Hold 5-7 breaths, repeat other side.

Half Surya Namaskar (Half Sun Salutation) - From mountain pose, reach arms overhead, then bend knees and fold belly to thighs softening neck and shoulders, hands come to shins and lift chest 1/2 way to make #7 shape with body (knees can stay bend), soften belly to thighs again, then hands to knees with a flat back and long spine, inhale to stand.   Repeat

Trikonasana (Triangle) - stand in center of mat, feet legs distance apart, turn right leg so toes face to short end of mat, step left heel back slightly.   Reach arms into T position, then pull right hip into body as you extend FORWARD over the leg (keep knees soft, but not locked, nor bent),  release hand to shin or a block, bring left hand to hip and turn shoulder to sky, reach left arm up if shoulder allows,  and take right eye to gaze at left thumb.  Hold 5-7 breaths. Repeat other side.

Virabhadrasana II (Warrior 2) - stand in center of mat, step legs wider than triangle.   Turn right foot forward and place hands on hips.  Keeping spine perpendicular with the floor, sink hips straight down while knee lines up over the right ankle.   Strong legs, ground in feet, right inner thigh lifts to the sky.   Arms reach out in T position, shoulders soft.  Gaze over right fingertips.   Hold 5-7 breaths, repeat other side.

Utthita Parsvakonasana (Extended side angle) - From warrior lunge, extend body out over right leg and place forearm on the thigh, left arm circles down to floor then up alongside the ear.  Gaze in armpit.  Feel the line of energy from the outside edge of the left foot, up through leg, along torso, and through the arm.  No wimpy arms.   Strong.   Hold 5-7 breaths, repeat other side.

Parsvottanasana (Intense side stretch) - Starting at top of mat, step back with the left foot about 2-3 feet.   Angle foot very slightly to help with balance.  Square hips forward, and catch opposite elbow behind back.  Inhale, lift chest, exhale with a long spine, fold forward lifting tailbone slightly.   Neck is soft, breath full and deep.   Keep spine long and legs strong.   No locking.   Hold 5-7 breaths and repeat other side.

Seated hip openers - sit down and catch the knee with one hand, foot with the other to open the hips.

Salabhasana (locust) - Laying on your belly, bring arms alongside body with palms facing down.  Inhale, lift chest, shoulders down the back.  Strong grounding in pubic bone, inner thighs lifting to sky.   Lift hands and legs away from the floor, triceps strong, shoulders engaging down the back and toward the spine.   Neck is long, gaze forward of mat.  No clenched bums!   Hold 5-7 breaths, repeat

Setu Bandhasana (little bridge pose) - lay down on your back, feet on floor under knees.   Arms in barbie, robot or trex (pick one, they are all the same!) position,  hands pointing up to sky.   Ground through feet and lift hips.  Strong inner thighs pull toward groin, pelvis more in a cat tilt, grounding into back or arms lift sternum to wall behind.   No clenched bums!  Hold 5-7 breaths, repeat

Reclining Twist - arms in t position, drop both legs to left, gaze goes right.   Hold several breaths then lift legs through centre and drop to right, gaze goes left.   Deep breath into belly.  Long slow exhale.

Savasana (corpse pose) - let it ALL go, relax here for as long as you would like.


Next Class at the Grand Theatre in Indian Head is on September 24th.   There are drop in spaces available.  Click the tab above to register.

First class (this sequence) at Argyle Park Community will be on October 6th.   Call the community centre to register.

Surya Yoga in Indian Head, Saskatchewan

Yoga at the Grand Theatre! I was so happy to see that we have lots of space available for those who want to drop in for sessions at the Grand. I have added a few drop in spaces to each class. There are two available spaces for the early class, and 6 for the later class. You can preregister for those spots to ensure you get one by signing up online. Visit:https://clients.mindbodyonline.com/classic/admhome?studioid=184134

Click on the classes tab on the top right
The schedule will pop up and you will be able to click the calendar to find the date you want to attend.
Click "Sign Up Now" next to the class you would like to attend and the system will prompt you to create a profile.
Once you have done that you can register for the class and make sure to select "register as unpaid" so that the system will allow you to register without credits.
All done.

Your alternative would be to give me a call or text at 306-551-3497 with the dates and class times you want to attend and I will manually add you from my end.

Drop in rate per class is $12/GST.

The classes will run on the following dates: September 24, Oct.1, 8, 22,29.

See you there!

wading into deep water.... politics, sexuality, gender, ego... and a haircut.

I want to start this post off by stating a few very important things.  First, Evie, who I know mostly from the internet is a pretty freaking rad human being.   I have the utmost respect for her, and her bravery.  After all, it is this kind of bravery that invites dialogue, and perhaps resulting in understanding and growth or change.  

I'm a feminist.  A radical feminist.  Since day 1.

I also disagree with Evie.  

I've watched the Ragged Ass Barber story unfold since the original phone call Evie made to book an appointment for a haircut.  My original comment on her thread was in support of the barbershop, but that the guy she was talking to was clearly an idiot.   His comment that, "if I allow lesbians to get their hair here, then their girlfriends with long hair will want to get their hair cut, where will it end" struck me as the hyperbolic "the gays are taking over the world" type argument we've all heard before.  

From a customer service standpoint, this guy is an idiot!  There are several ways he could have communicated his intent without polarizing the argument.   Maybe just a simple, "Yes, of course you can book a hair cut, but I would like to let you know that my intent with this business is to service men only, and to maintain a male only environment - do you feel comfortable with this?"  Law not broken, choice is placed in the hands of the customer, point made about the business.   Maybe Evie would have booked, maybe not.  

But, the conversation was clearly reduced to a "this place is for men only, women are not allowed".   Which of course, is discriminatory.

I think there is a need for legislation on these kinds of matters.   When a portion of any given society is traditionally disadvantaged for any reason, there needs to be measures in place to protect these people.  There are very real human rights violations that must be addressed with legislation.  

If I'm being totally honest here.  In danger of losing my membership to the feminist club.  Being denied a haircut by a private business that would prefer to service a male client base is not a human rights violation.   It is discrimination, yes.   It is also a great place to start a dialogue about sexuality, politics, gender, and the all too troublesome ego.  

And so the argument goes that since there are women only gyms, defining a barbershop as a men only space is pretty much the same deal.   That's simplifying a pretty complex issue.   I don't think that the women's salon has ever been a space of intimidation or even harassment for men.  So much so that they need to have a men only space to get their haircuts in.   However; I have had the experience of working out in both types of gyms, and I think the comfort level and the open supportive environment of a women's only gym is extremely valuable.  

If a man were to walk into one of the classes at a women's only gym, or in fact, in any gathering of women - the energy would change.   This, for me, is the crux of the argument.  

Women's only & Men's only spaces - a simple concept, and something that I feel is vital to our growth & expression as sexual beings.  I am going to quantify that when I talk about masculinity and femininity going forward in this conversation - I do not mean specifically the "male" and "female" sex because there are women who are more masculine identified and men who are more feminine.

There is a quality to our sexual essence, a certain energy.   I've talked often in this blog about David Deida's work and I think bringing his description of the masculine and feminine dynamic into this argument can be helpful in explaining my viewpoint.

According to Deida, the masculine is consciousness and the feminine is everything else.   The masculine is still, the feminine is fluid.  We all have elements of both, and can generally flow quite well between our masculine and feminine qualities.   Deida suggests that a spiritual sexual practice is the meeting of those two energies.  

Deida speaks of the masculine and feminine in "stages'.  Stage 1 masculinity being the controlling 1950's macho man, and femininity is the submissive housewife.   Stage 2 masculinity and feminity is a balance, with men and women having well cultivated masculine and feminine sides.   It is in this "fair" and "balanced" approach to sexuality that we begin to see men and women having equal access to everything - from belly dancing, to boardrooms, and well, haircuts.   And, Deida is always clear to say that we MUST travel through stage 2 in order to move on to stage 3.

Stage 3 is a practice where we cultivate HEALTHY masculinity and femininity.  We flow with skill through both as needed and then when we meet for intimacy we can meet as spiritual sexual beings fully in our masculine or feminine.   It is this polarity that creates spiritual intimacy.  A sense of one-ness (see how this fits into the yoga blog now?)

I see women's only and men's only spaces as places where we can begin to cultivate healthy forms of sexuality.  The women's gym I went to has empowering language plastered to the walls, there is an atmosphere of being fully expressive, strong, and powerful - as a woman!  Another space in which I experienced this type of strong feminine energy was at a pole dancing class.   A women's only space to explore and feel into wild feminine sexual energy.  

Now - back to the men walking into the women's only gym.  Had a guy walked into the class while we did our kick ass knee push ups, or whatever - the energy would have changed.  Had a man walked into the pole dancing class, suddenly something empowering becomes something that feels objectified.  We know this, and I'm certain we have felt this.   There are a thousand different reasons why - deep patterning, ego, the felt sense of polarity between the masculine and the feminine.   Whatever.   Women act differently when there are men around.   Men act differently when there are women around.

I can't say that every woman in that gym identifies more with her feminine essence, or every man in the barbershop with his masculine.   In fact, this might be where my argument falls apart slightly.  Perhaps, public spaces can't be men or women only spaces because humans are far more complex than that.  

But, what I can speak to is the intuitive sense of the owner of  Ragged Ass Barbers has in creating a space that services men, that allows men to gather in a pretty harmless way.  I mean, they probably aren't sitting around objectifying and disrespecting women while they get their haircuts, actually, I suspect they are probably creating beautiful harmonies together.   This gathering could potentially be a place to begin cultivating healthy masculine energy.

We tend to ignore the human element in these arguments.  We have seen this often in the backlash Evie has received.   Some may say she brought this on herself, but her bravery in speaking up for what she feels is right certainly shouldn't have resulted in the need to hide her online identity, or to put on a disguise when she leaves her house.   The hateful reactions Evie is receiving shows a deep level of unconsciousness when it comes to sexuality, and sexual politics.   I'm guessing there is a deep intuitive sense hidden within these people, that communion in groups of men is an important part of cultivating healthy masculine identity.  The problem is that our culture has fucked up what it means to be a masculine.  Instead, we end up with sick stage 1 macho culture that breeds misogyny.   And so, masculine people don't know how to respond intelligently to these situations.

They say stuff like, "no women allowed, and I don't want to cut your lesbian girlfriend's long hair next, so you can't come here".  Instead of expressing, as a human being, to another human being that these spaces where men and women can go and be in the company of people who are the same gender are important to our development as healthy sexual beings.    And perhaps understanding that just because the law says we have a right to equality in all public establishments, it doesn't mean that we need to make that happen.  Perhaps, taking this argument down to its human elements.  Leaving out the ego that clings to our spaces, to our rights to be in any space we choose to and instead feel with our heart that not every space is for us.   That, as humans we can lovingly choose to accept that sometimes we aren't wanted somewhere that we would like to go.   And that perhaps, we could kindly choose to go elsewhere.  

Additionally, if we feel very strongly that we would like to keep our spaces a particular way - accepting that now and again, we are going to be challenged on that idea.   And, when we are, we should probably respond with equal kindness and understanding recognizing that what we think isn't always what is and so erring on the side of compassion is probably our best choice.

the elephant in the room, reflections on shifting our practice inward

Have you ever practised yoga with a mirror in the room? Most hot yoga studios have and use mirrors in the practice room.  I've recently begun teaching in a studio with mirrors, and have become aware of how practitioners use or don't use them in their practice.  From checking alignment to checking their hair, the mirrors sometimes create a distraction during class.   I've been thinking a lot about how we can better utilize this tool, but I've also wondered if the mirrors actually prevent a deeper experience of yoga or not.  

 I remember the first time I thought about yoga in front of a mirror, I thought, like most people, "cool!  I can check out my alignment".  Then of course, my teachers set me straight, "a mirror takes you out of the inner practice, and makes your relationship with the postures external".   As a result, I've often discouraged eager students from practising regularly in front of a mirror.

A few weeks ago I attended a Bikram yoga class.  For those unfamiliar with Bikram, it is a series of 26 postures practised in an extraordinarily hot room... in front of a mirror.   I was resistant to the idea of the mirror, it was going to take me out of my practice - how could I create an internal relationship with my body if I was experiencing it through the mirror?

But, isn't that how most of us perceive our body all the time?  We are continually fed images of men & women with "perfect" (albeit photo shopped) bodies and there is an unwritten cultural expectation of normal beauty.   We use mirrors daily to make sure that our presentation to the world falls within what we perceive as acceptable beauty.   And, if we don't feel that we are beautiful enough, we create stories of imperfection, we lose confidence and fight an ongoing battle with self esteem.   We might limit food intake, over exercise, or fall into depression in at attempt to create an ideal of beauty in our mirrors.   Much like using the mirror to create the perfect posture, we use mirrors every day to create perfect beauty.

So - back to the Bikram class.   I decided to approach this yoga practice with the mirror in a different way.   Instead of using the mirror to check alignment (unless instructed to do so by the teacher, as there are often cues in the class to use the mirror to check postures), I allowed myself the time in front of the mirror to get real with the stories I'd created in my head about my body.   I allowed the thoughts of, "my ankles are small for my body", "my belly is flopping over top of my shorts, and it looks bigger than my boobs right now", "I thought my shoulders were more defined than that" - and also allowed the thoughts of "my thighs look hot right now" and "my hair is looking pretty good all sweaty like this" to run through my brain.  I began to realize that the mirror was an unflinching reminder of my stories. Stories of how I feel I do or do not measure up to an arbitrary cultural norm of beauty.   The mirror was the figurative... and maybe to some, literal... elephant in the room.

Thing is.  When we walk away from the mirror, we do not walk away from the stories.  From the external awareness of our physical form.   So, even when we practice yoga away from a mirror, we are still working with an external interpretation of our body.   When we move our foot in a certain way, or reach up toward the sky in a posture - we align ourselves knowing how we look externally, in the mirror.   We think of body parts as we perceive them being part of our body, separate from our mind.  It is the separation that we are seeking to dissolve on the mat.

David Deida, who I've mentioned in this blog, offers practices for men and women to feel into their body.  He suggest working with the breath, creating a cycle of breath with an inhalation that flows into the belly, down to the pelvis and then exhalation that travels up the spine to the crown of the head.   He suggests using this breath through intimacy to allow one to fully experience the internal sensations present in the body.

It is interesting when one starts to seek the experience of sensation using the breath.   Taking Deida's practice out of the bedroom and onto the yoga mat can illustrate how we often experience our practice from our external perception of the body.   For example, being aware of our hand in space doesn't often come from the sensation experienced in the hand, but rather from our awareness of how the hand is to look at.

Instead of thinking of the hand in a specific alignment, what if we just took our breath and our awareness of sensation alone to the hand.   And felt what it felt like to BE in the pose, in space.   What would this do to our practice?   We can find our safe alignment, and then feel into the pose.  Use the breath, and really feel the sensation of the pose, and then feel beyond the body experiencing our practice from a deeper understanding of union.   When we recognize that the mind is in the body, and that the breath unifies the external with the internal we can become aware of stillness, yoga.

So, mirrors or not.  We come to the mat with deeply engrained stories, patterning of thought that will influence our perception of how our body creates our physical practice.   We can continue to experience asana in this way, but if we want to go deeper, and begin to use yoga as our spiritual practice, our time of the mat must also be a practice of letting go of what we think we know about our bodies and ourselves.  We must cultivate a deeper awareness through feeling into the experience and as a result, creating an internal experience of yoga.

What is Core Strength Vinyasa Yoga, and why should you care?

I'm sure many of you have noticed that I'm offering several workshops this summer to teach you about this super cool style of yoga I've been practising lately.   Over the winter, I spent several hours in front of my computer screen watching online core strength vinyasa training with Sadie Nardini and Tyler McCoy.  I immediately began integrating elements of the style into my teaching, and over the past few months have shifted my teaching to mostly reflect the this style.

Core Strength Vinyasa isn't a system like astanga or Bikram is a system.  The cool thing about csv is that it can be used within any existing practice.   Core Strength Vinyasa is all about the transitions, the way we get in and out of our postures.   Anyone who has practised with me over the past year after writing The Space Between blog post is probably aware of how much I dig transitions.   I love the ability to suspend time between our postures as we mindfully move in, around and through them.  So it is no wonder I feel deeply drawn to the core strength vinyasa style.  .

But, there is more to this style than really cool transitions.  Sadie Nardini has created CSV though the use of cutting edge anatomy information.   Her teacher, Leslie Kaminoff, author of the book, "Yoga Anatomy" has greatly influenced the way Sadie approaches practice.   Along with Kaminoff, Sadie also applies Tom Myer's work from Anatomy Trains.   In csv, we work with what is called the "deep core line" or the "deep front line" as per Tom Myers.   This is a myofascial train running through the body, it originates at the feet, travels behind the shins, along the inner thigh, over psoas, through the pelvis, up through the organs and through the neck ending in the tongue.   You can see Tom Myers dissect the dcl on a human cadaver in this you tube video.

Using the therapeutic modality set out by Kaminoff, and the Anatomy Trains information, Nardini created her system allowing us to best access the dcl which in turn creates greater strength, and stability in our postures.  Have you ever been in a pose and feel like the weight of the world is on your shoulders or your thighs? When you learn to access the dcl, you will see an amazing transformation in your practice.  You will stop holding your poses from the outer body, because you'll be keeping it together at your deepest core.   It feels incredible!  The outer body relaxes and you will get a true sense of sthira sukham (effort & ease).

Through this style you will begin to discover hidden strength in the body, and before long you will see some major changes both on and off the mat.   Posture improves.  But, best of all - you will begin to see those pesky yoga injuries diminish.   As a long time practitioner of more linear styles of yoga, I was continually facing injury of some kind.  Hips, shoulders, wrists, hamstring attachment, and the always pesky SI joint.   I've learned that these are not just side effects of practising or teaching yoga, but all of these chronic injuries are totally preventable with the right alignment.

I want to share this information with you and show you how you can transform your practice this summer!  The first workshop is this weekend, and there is still lots of space left for you to sign up! 

July 19th at Mind's Eye Yoga Center 1:00 - 3:00 ($40)  - The Space Between, flow anatomy & foundation - This workshop lays the groundwork for the csv system.  I will teach you about the dcl and how to access it using the 7 core cues.  We will work though all the transitions and then apply it all to our practice.  You don't want to miss this one - see how incredible it can feel to move in a new, more intuitive way as you flow through your yoga practice.  

July 26th at Hot Yoga Regina 1:00 - 3:00 ($30) - Rock Your Arm Balances.   You will not believe what using the 7 core cues can do to your arm balance & inversion practice.  Combining csv alignment with some old fashioned physics, we will begin to do some pretty cool stuff with our bodies.  Perfect for that facebook profile pic or to spice up your instragram page!  Also, lots of fun.

August 9th at Mind's Eye Yoga Center 1:00 - 3:00 ($40) - Finding Freedom, backbending antomy & foundation.  You've never done a backbend until you try using the 7 core cues to enter into one!  Discover incredible openness and spaciousness as we hack our way into this incredible heart opening practice.

August 21 at Mind's Eye Yoga Center 7:00 - 9:00 ($40) Twisted, twists foundation & anatomy.   Twists are the best, they feel good, they are good for you.  This workshop will give you some great twisting knowledge and then we will move through a multi level csv twisting practice exploring all kinds of twists with opportunity to explore binding as well.

August 23 at Hot Yoga Regina 1:00 -4:00 ($45) The Space Between, HOT flow anatomy & foundation - Same as above, except we will turn up the heat for the last hour and experience csv at 37 degrees.  Heaven.

August 28 at Mind's Eye Yoga Center 7:00 - 9:00 ($40) Rock Your Arm Balances.  Same as above!

Come to one, or all!   Try our the arm balances in July at Hot Yoga Regina, then come back in August to Mind's Eye and check in!  If you sign up for all four workshops at Mind's Eye, you will get a discount, $140 for all four workshops.

You can click the tab at the top of this page to register online for the Mind's Eye workshops.  If you want to register for the Hot Yoga Regina workshops, visit their Mind Body website and click on the classes tab, then choose workshops, and the date you want to attend.

If you have any questions, please contact me via comments or by phone 306-551-3497.

Namaste.

Summer is here.... kind of!  Looking forward to some sunny days coming soon.  Here is my summer workshop schedule.  Spaces are limited in all the workshops, so sign up early!  You don't want to miss out!

Summer Workshop Schedule

Mind's Eye Yoga Center 

Core Strength Vinyasa - Summer Workshop Series 
$40/workshop or $140 for all 4 

July 19th, 1:00 - 3:00pm, The Space Between, Foundations of Core Strength Vinyasa Flow
This workshop will introduce you to the concepts of Core Strength Vinyasa yoga and the real world anatomy designed to turbo boost your practice.   Experience transformation as you learn the 7 core cues that will draw you into your deep core line allowing you to build your asana practice from the inside out.  No more gripping the outer body to hold your postures superficially, discover a way to practice yoga that draws you to your deepest core.  Find limitless space & freedom in your practice as you tap into your true strength.  Suitable for EVERY body.  

August 9, 1:00 - 3:00pm, Finding Freedom, Backbending Anatomy & Foundation 
This workshop will allow you to find new freedom in your backbending practice.  Based on the cutting edge anatomy of the Core Strength Vinyasa style, we will explore the foundation of how to build a safe & smart backbending practice utilizing the 7 core cues.  Prevent common injury and find a love for this often challenging practice.   

August 21, 7:00 - 9:00pm, Twisted, The Anatomy & Foundation of Twists
One of the most beneficial aspects of our practice, twisting done correctly can feel amazing.  Learn how to twist safely in this workshop/flow combination class.   We will approach twisting using the 7 core cues of the Core Strength Vinyasa method, then we will supercharge them with binds, balances, and deep core strengthening.   Detox and refresh with this feel good workshop.   

August 28, 7:00 - 9:00, Rock Your Arm Balances! Anatomy & Foundation of Arm Balancing & Inverting
This workshop will guide you through the prep work and key alignment techniques needed to create a safe & successful arm balance practice.  Using the 7 core cues of the Core Strength Vinyasa method, you will earn how to utilize your deep core line to build your postures from within. Suitable for all practice levels, the intention of this workshop is to educate, guide and grow you in the direction of finding your own expression of these fun, challenging and exciting postures.   Come experience the deep holistic transformation of the Core Strength Vinyasa style and rock out some seriously cool postures in the process.  

Hot Yoga Regina 

Core Strength Vinyasa Summer Workshop Series 

July 26, 1:00 - 3:00pm Rock Your Arm Balances! $30
August 1:00 - 4:00pm The Space Between, Foundations of HOT Core Strength Vinyasa $45 (please note that the last hour of this workshop will be a hot flow class, please dress lightly and bring water & a towel)

Children's Summer Camps (UNHEATED)

July 14 - 17, 10am - 12pm  Kids Yoga Camp, ages 5 - 8 $100

This summer camp will take kids on a fun journey into the practice of yoga.  We will approach yoga practice from several different angles, allowing children to find their own path to experiencing yoga.   We will include stories, crafts, singing, breathwork, meditation, relaxation, & asana (posture) practice.   Children should bring a nutritious snack, a water bottle & comfortable clothing.  Bring a yoga mat if you have one.

July 21 - 25, 10am - 12pm Kids Yoga Camp 2, ages 9-13 $125

This summer camp will take children on a journey into the practice of yoga.   We will approach yoga from several different angles, allowing the children to explore all aspects of a yoga practice.  We will use tools such as journalling, art, breathwork, meditation, relaxation, and asana (posture) practice to help children begin to explore their mind, body & spirit.  Themes will be derived from yoga texts including The Bhagavad Gita and The Yoga Sutras.   Children should bring a nutritious snack, a water bottle, a journal and pen or pencil, & comfortable clothing.  Bring a yoga mat if you have one.   

Please email me directly: robinjhilton@sasktel.net or contact the studios to book your spot in the workshops.  Please note that there are limited spaces available in all of these workshops, and they will fill quickly - sign up quickly to make sure you are there!   

endings, beginnings, and conscious action.

Today has been a whirlwind of emotion.  From frustration, to anger, to sadness, to hope.   As is my practice, I've been trying to watch the emotions rise and fall and try to understand what aspect of my ego is attaching to how I am feeling in any given moment.  I'm embracing, but also practicing svadhyaya (self study) as the emotions move through me.

I've just returned home from the year end liturgy at the school.   Our children have been attending St. Timothy school in Regina for the past 5 years.   We found this gem of a school in our community after a tumultuous grade 1 experience bussing our eldest to a French immersion school.   From the moment we first walked in the school, I knew it was a place where my children would be loved and nurtured.

We are not a Christian family, but we are spiritual and have encouraged our children to explore a sense of connection to something greater than themselves through the practice of Christianity.   The school has nurtured and encouraged my children to be compassionate, kind, loving, honest, and faithful and I've enjoyed the community in which they have grown, made friends, and have found mentors in some pretty special adults.

We are leaving the school this year, moving on to a new school.  A new adventure.   We are excited about the change, but also sad about leaving such a wonderful community.   I didn't realize just how sad I was feeling until I spent the last hour trying to fight back tears.

Father J.B. spoke to the children about reflecting the love of Jesus.  Conscious action.  He was dropping some real truth bombs about acting with love, and moving through the world with kindness.  Not expecting anything in return - selfless service.   He spoke about the "peace" of the world being fabricated in that it's often thought of as "I will do something for you, and then in return you will do something for me" and he said that is not real peace.  Real peace is reflecting love not expecting anything in return.

A good message.   I left the house feeling angry this morning.  Angry about what I feel is unconscious action.   Every day I go to work downtown and there are men asking for money on the street.  Sometimes I give money, sometimes I don't.   I felt angry after learning that our city is holding a perogy eating contest tonight as part of a celebration of community.    I wondered how it must feel to spend your days begging for money, or sleeping in the park and then to walk by an event with local "celebrities" eating as much as they possibly can in as little time as they can.    I was angry about this.  Angry at the city, angry at the participants, and angry at the whole idea.   When I ask myself why I feel so angry about this, my heart tells me that I'm upset about unconscious action.  About participation in a culture that devalues the lives of others so that we may be entertained by gluttony and excess.

I am not blameless and this is why I feel mad.  I've watched a parks employee kick a homeless man to wake him up so that I could teach a yoga class in the park.    My heart felt like that was wrong, but I watched and didn't say anything.  I participate in excessive eating, and enjoy the privileges that having money provide me on a regular basis.   I act unconsciously too - or I'm too afraid, at times, to act consciously.  Or I'd rather reap the benefit of the privileges I enjoy as a middle class Canadian.

The upset about this event continued as I walked to the school this morning, and past a young woman spraying chemicals on a lawn of a community housing project that is home to numerous children.   She was protected with clothing to prevent toxic poisoning from what she was spraying.  She didn't stop her spray as I walked by, and I felt sad knowing that children would be playing on that grass later in the day.    My thought was, "She doesn't realize what she is doing, this is just how things are done".  And, it's not going to change.   Eating contests will continue on.   Homeless kids will still be kicked out of public spaces because they are unsightly and create the wrong perception.    

At the school, the kids passed along advice from one grade to the next.   The grade 4's passed along a New Testament bible to the grade 3 kids and their advice was to "act consciously".   And I smiled and felt hopeful.

We probably can't change the way things work.  The problems are endemic and deeply rooted in to our culture of excess.  But, the one thing we can do as individuals is reflect love.   We can be mindful of our actions and be aware when we act with love, and also be aware when we act in a way that does not reflect love.   We can CHOOSE to act differently, or we can participate.   We won't always be perfect, but I think even just being mindfully aware of when we are acting in a way that is not a reflection of love has got to be better than unconscious participation.   Who is this serving?  Who is this hurting?  Am I okay with this?

Much love.

you are already balanced. and why i love mercury retrograde.

I remember the last couple of mercury retrogrades as being horrible times of terrible communication, unease, and chaos.   I wasn't looking forward to this current mercury retrograde which brings with it a big family move to a new town.   I was bracing for the worst.

Then I read about Mercury retrograde again.  How it is a time of old ideas, places, people and experiences coming back, and a time of re-evalutation, and reflection.  Communication breakdowns & faulty electronics be damned, I was going to head into this retrograde armed with my intuition spiking chaga tea and a willingness to go with the flow.

My partner Steve and I just returned from a trip to Calgary.   It was an amazing time.  And a perfect way to celebrate the return of the sun, the big shifts we have coming soon in our lives as we move houses and towns, and to experience Mercury retrograde in all it's finest.

Steve and I met in Calgary.  We met in 1993, back in the hey day of amazing British music.  Many nights spent clubbing and hanging out with friends.  The 90's were pretty fun!   Returning to Calgary to watch my favorite band play, at an iconic Calgary venue  (Olympic Plaza), meeting up with old friends was really the perfect way to fully meet Mercury retrograde head on.

I've been trying to put together a post for a while now where I address the idea of balance in our lives.  As we drove to Calgary we listened to a talk by Robert Lanza about Biocentrism.  I don't even know if I could even begin to explain what he is talking about.   It's much like yoga philosophy in that I have an intuitive understanding, "I get it" - but I don't get it at all.   There is a knowing without being able to intellectualize.   My belief is that to understand this stuff, one should probably try not to intellectualize it too much.  It can become a bit of a head spinner.

There were a couple of things that Lanza said that really resonated with me.   The first is the idea that we are already balanced.   Our natural state is balance.   We can then choose to move off balance, and "go for the ride" of life.  Yes!!   Of course.

Think about a simple balance posture in our asana practice.   Most of us are very well balanced standing on two feet, but as soon as we take one foot out of the equation - we need to work harder to stay balanced.  It might cause a bit of stress or anxiety, but if we remain present and aware we can usually prevent an epic fall or injury.

Present moment awareness, the ability to experience stillness is where we will learn that we are already everything that we need to be.  That our circumstances, our thoughts, our emotions are all separate from the experience of Being.  Once we know this, we can approach our lives with a different mindset.

When we feel our life is out of balance, that is a good sign that we need to change something.   We need to change, or accept the life situations that are causing us to feel that we are no longer balanced.   Piling on more work, ignoring work that needs to be done, self criticism, blame are all tools of the mind that distract us from the stillness we are.

Sounds so simple!   I'm not sure it is.  But, knowing that when things are out of balance, we ultimately have the ability to change or accept it.   Just like if we waiver in half moon pose.  We can decide to accept the waiver and hope that it doesn't knock us over or we can come out of the pose entirely.   We can go for the ride, if we choose.  When we can access the core stillness that is within us - we have the ability to separate from the things that create imbalance.   Then we can decide what to do.

How do we find the stillness?  We all know a consistent meditation practice is the best way to experience stillness.   For many, meditation is ideal.  I don't sit down and meditate often.  I find that a practice of returning to present moment always is my practice in finding stillness.  I am mindful of when I am lost in thought, when I am distracted by things (facebook being one of the most common distractions for me), when I am acting unconciously.  And I continually return.  And it's a practice.   A continual one.  But, when I notice a tree blowing in the wind or a piece of music or art captivates me - I am still.  

We spend so much time seeking something that is already within us.   Notice that.  Then you pick the ride you call life.   Of course, things will happen that will be unchangeable and horrible.   And things might be shitty for a long time.   But, that does not change your core stillness.   And that core stillness, consciousness, is what connects us all.  

Which brings me back to Mercury retrograde.   A time where we can slow down, look back, reflect and reevaluate.  Where old things return.  

While in Calgary, Steve and I drove past the house my parents brought me home to as a baby.   We ate supper at our favorite fast food place, we stayed in a hotel only a few blocks away from an apartment we lived in together.  We visited with old friends, and we got to experience watching a favorite band play.   A band I've listened to for over 20 years.   Music that has inspired me, and been with me through the ride of life.  Some of you may have seen my tattoo - it is the first Spiritualized album cover art.  

While waiting for the show to start, I took a quick walk to the toilets and while on my way there happened to spot the lead singer of the band outside the gates.  I walked over and shook his hand through the fence, showed him my tattoo and had a chat, took photos.  The entire experience was surreal to say the least.  Very calm.  Very present.   There was nothing else in that moment but the meeting of two concious minds.  

Robert Lanza also spoke about another idea.   Events, life moments - a chance meeting like this.  How can it be coincidence?  Following the linear path of time back to the big bang, all the events occurring after, the meeting of my ancestors and the chain of events that led to that once chance meeting in Calgary at a music festival.   In the words of Lanza, to think of a chance meeting like this as coincidence is "just absurd, it's absurd" (insert somewhat maniacal laughing in here).  

I prefer to think of this meeting as something that the was created for me by the universe, to be part of my life experience, because ultimately, the universe is balanced.  We manifest our lives from the stillness, from our ability to tap into intuition and trust the flow of life that meets us along the way.   When we move from center, we can hold true to ourselves but also freely meet the challenges and experiences that make this life we live so phenomenal and awesome.  If something isn't working, we can accept it or change it.  Those are our only two choices.   When we work from our natural place of balance, life becomes an incredible roller coaster.   And we just go for the ride.  

I've decided that Mercury retrograde is something to be embraced and looked forward to.  Something we can allow to move through us.   When we approach it this way, instead of fearing all the things that could go wrong - we can embrace all the amazing things that go right and take the time to reflect and grow.   A time to embrace our innate balance and look for a bit of clarity on our life path.

p.s. If you are curious about Chaga tea - I can't say enough about how much this tea has enhanced my life.  I've been drinking it for about a month.  Chaga tea is so healthy for you, highly alkaline, and the top anti oxidant food.  It contains the highest amount of melanin in any consumable plant.  Melanin is used by the pineal gland to regulate our bio rhythms, our connection to the natural flow of the planet.  You may notice a more intuitive sense, less need for stimulants like coffee, and an overall improvement in health.   The pineal gland is considered to be the organ associated with the third eye chakra, which makes this tea extra awesome!   There is a great company, Vigr, right here in Regina that sells chaga.   There is a link to Vigr in the side bar of this blog.  

Yoga in your workplace?

Yoga is the perfect oasis in the middle of your day at the office.  Surya Yoga offers noon hour classes right in your office space.  You provide the people, the space (a conference or multi purpose room is ideal) and I will provide the instruction.

Surya Lunch hour classes are a series of 8 weeks of yoga instruction geared to office workers.  We will focus on relaxation, breathwork, posture work, alignment, core strengthening cultivating stillness, strength, mobility and awareness.  

Cost: $800/ 8 weeks of 1 hour lunch time sessions* (maximum 15 participants - $5/class per student after 15)

Supplies needed: Yoga mats, floor space, comfortable clothing for practice

I am a fully insured certified (300hr) yoga instructor.  I've been teaching yoga full time for three years, in a variety of styles with my primary focus being on aligning the body safely, and working toward postural and general body awareness with the goal of allowing students greater ease of movement and better awareness of their body, breath & mind.  

Classes will run between 12-1pm.  If you would like to consider booking a class for before or after work, please don't hesitate to ask! 

You may contact me directly at 306-551-3497 for more details or to book a session for your office.  Sessions fill quickly, reserve your booking today!   I currently have openings for September - Wednesday & Friday noon hours.   

*plus 5% GST, cash or cheque made payable to Surya Yoga Regina.  Credit card payment available upon request via Paypal.  Students may split the course fee and pay individually to the instructor upon request.  Drop in students are also welcome to attend classes at a rate of $10/class.  

Embodying Beginner's Mind and Working Less in Flow.

You arrive at yoga class, set your mat down in your "spot", grab the props you prefer, and then you sit down and wait for class to start.   As you practice, you move through the familiarity of the postures with the same alignment, the same work, the same tools, the same breath as the last time you got on the mat, and the time before that and before that, etc.  As creatures of habit, we tend to apply this habitual tendency to our yoga practice.  We begin to rely on our tools (or habits), our egoic sense of how things "should" be.  Yoga Anatomist,  Leslie Kaminoff,  talks about how we can become attached to the tools of practice, because those tools have previously facilitated a transformation.   These are methods we have employed to bring our practice to where it is today - and as a result, we have probably seen transformation in many places such as our physical ability, our mental focus and ability to access the feeling of stillness (yoga), and we've probably even seen changes in our lives off the mat.   We are not the same now as we were when we began our practice.  Yet, we continue to employ the same tools again and again.  We can become stuck in patterning, without recognizing that our practice is a continual exploration, a continual transformation - sometimes requiring new tools, or a new perspective on our familiar tools.

Ekhart Tolle, non dualist philosopher and author of the books "The Power of Now" and "A New Earth" speaks about how we tend to move through life on autopilot, stuck in habit, stuck in thought and as a result miss out on an experience of seeing things with a sense of newness or wonder.   He speaks about this in relation to nature specifically. We often overlook nature, we recognize its beauty but rarely do we allow ourselves time to experience nature.  To fully experience the essence of a single flower, for example.   Our yoga practice can take on this same mundane quality.  We essentially move through the motions of our postures, without truly embodying them.   The simple vinyasa - plank, chaturanga, updog, downdog becomes robotic and uninspired as we are already thinking about upward dog while we are lowering into chaturanga rather than experiencing chaturanga as it is on that given day.   Often we do the postures the exact same way, every. single. time.   And we have the same "story" about the pose every single time as well.  

What if we began to embody our postures with a sense of beginner's mind?   Ekhart Tolle suggests looking at a flower without labelling it.   He isn't suggesting we forget all we know about that flower, but rather to look at it with a sense of newness.  When we close our yoga practice we end with corpse pose, death. That particular practice is over.   We shouldn't bring the karmic imprint of that practice into our next experience on the mat.  Rather, we take with us an intellectual understanding of the mechanics of our practice and leave behind what we think we "know" about yoga, and how yoga unfolds in our body.   When we return to the mat, it is like a rebirth.   Like a baby, we can experience our practice with a sense of newness.  

When we practice in this way, we are tapping into the present moment.   Tapping into stillness.   We are shifting away from the thinking mind, and the underlying narration of our practice dissolves as we begin to embody the movements.   Tolle writes about the "inner body" in his book, "The Power of Now" .  

The body that you can see and touch cannot take you into Being.  But that visible and tangible body is only an outer shell, or rather a limited and distorted perception of a deeper reality.   In your natural state of connectedness with Being, this deeper reality can be felt every moment as the invisible inner body, the animating presence within you.  So to "inhabit the body" is to feel the body from within, to feel the life inside the body and thereby come to know that you are beyond the outer form. 

Yoga practice gives us a perfect opportunity to feel the inner body.   We can practice with attention to the experience of the body, and as a result create an experience of present awareness.  When we simply move through the motions without experiencing them with our inner body - the practice is more like going to the gym and exercising.  

How do we make the connection to the inner body?  Patanjali's Yoga Sutra outlines 8 limbs of yoga  - 1. Moral Conduct 2. Observances 3. Posture 4. Control of Breath 5. Withdrawal of senses 6. Fixed concentration 7. Meditation 8. Absolute Absorption (enlightenment).   The first 3 limbs describe the external practice of yoga.  The fourth limb - Pranayama, or control of breath, is the bridge between the first three limbs and the last 3 limbs.  The breath happens externally - but it also happens internally.  The breath is our connection to the inner practice of yoga.  The breath is always happening now.  Awareness of breathing is our tool to turn our practice from mere exercise into an experience of yoga, or stillness.

When we practice with an awareness of the inner body, we can become tuned into our experience.  We can bring beginners mind to our practice and feel our experience with that sense of newness.   When we bring excess thought, narration and clutter into the mind - we are creating a disconnect with the present moment, and often a sense of discontent with the present moment as well.   We are creating extra work for ourselves.

The Taoist philosophy, Wu Wei, is about letting go of excess work in order to allow nature to flow seamlessly.   This is such an important tool in our yoga practice.   I often see students, and have been such a student myself, so attached to their "tools", they work too hard to do each pose exactly right, just as they have learned to do them.   Yet our practice should be opportunity to explore detaching from the tools.  Finding a new place to lay your mat, using different props, using props, not using props, exploring different ways of aligning your body, letting go of the inner voice and trusting an intuitive sense of movement, exploring new ways of using the breath.  Letting go of too much work and allowing nature to unfold.  Letting go of the way the "ego" wants us to practice and truly embodying the experience instead.  Flow yoga is one style that allows the practitioner to access an intuitive sense of fluid movement during practice.   I also find the yin practice to be another style that fosters a sense of keen interest in, and present moment awareness of, the inner body.

I teach my flow classes with an awareness of moving into the inner body, how to work from a deep sense of self in order to make the practice feel less like hard work.  Yes, you will sweat and you will get stronger when you come to a flow class.  But, you should also leave a flow class (and this is true of all yoga practices) feeling nourished, present, still, and relaxed.   When we work too hard, we stress our nervous system.  Some stress is good - and we need to learn how to effectively manage good stress so that we can trigger our body to remain relaxed amidst the stress.   Obviously, the ability to do this extends its usefulness to life off the mat.

When we practice, we should do only the work necessary to feel the effect of the posture,  no more.   We engage deeply within - we feel our centre with our mind, actively with our breath and sometimes with the use of our deepest core muscles or an awareness of the bandhas.   We give from and pull into that sense of centre, and then everything else relaxes.  Particularly those places we tend to grip needlessly like the face, shoulders, gluteals, low back, breath, and mind.   If we feel relaxed, we can more easily allow ourselves to embody our flow.   We can let go of habitual patterning and come to the practice again and again with the mind of a beginner.  Through this path we can continue to always experience the transformative quality of yoga.

Namaste.

Join me for flow yoga at Yoga Mala.

Mondays 9:30am
Tuesdays, Thursdays & Fridays 6:00pm
Saturdays 11am.

Flow & the physical practice of yoga.

I've been reading Michael Stone's book "The Inner Tradition of Yoga".  This paragraph sparked some interesting thoughts for me the other day as I was contemplating the experience of physical practice through the lens of masculine & feminine essence as explained by author, David Deida, who explores the yoga of sexuality in his writing.    

Stone writes,

If you look at experience, such a small percentage of it is either painful or pleasant - most is actually fairly neutral.  It's the neutral, plain, common moments of experience that we also want to tune into - stepping, lifting an arm, feeling a breath, and tilting the gaze.  It is hard to stay in neutral feeling tones, especially in such an entertainment-based culture.   Moving the body and being present in intentional movement teaches us how to receive experience on its own terms.  Otherwise, what is this practice in service of? (pg 135).

What is this practice in service of?  As a yoga instructor, I often think about the intention of my teaching.  What do I hope my students gain from coming to my classes?  My answer to this question is that ultimately, our practice is in service of svadhyaya - self study.   We come to the mat to better know ourselves.

When I roll out my mat, the familiar feeling of a downward dog, or a child's pose will always return me to my purpose in practice.   I am here to experience.  Experience the body, the breath, the mind.   This experience is always met with an openness and softness in the mind, and a keen interest in when the mind waivers or fluctuates from the receptive openness I am seeking to cultivate.   Which postures challenge me, which ones make me feel good, what is the dialogue when I feel challenged?  What is the dialogue when I'm not.  What are my stories?

Michael Stone writes that we should stay in neutral feeling tones, that our practice is a pursuit of receiving the experience as it is.  On it's own terms.  I am reminded of a line in the Bhagavid Gita when thinking about this approach to practice,

When the senses contact sense objects, a person experiences cold or heat, pleasure of pain.  These experiences are fleeting; they come and go.  Bear them patiently, Arjuna.  Those who are unaffected by these changes, who are the same in pleasure and pain, are truly wise and fit for immortality.  Assert your strength and realize this (14, Bhagavad Gita)

 We observe, and we remain unchanged by the experience.

Every time I approach my physical practice, I seek to experience.  To be constant despite the fluctuations occurring physically and in my thoughts  This is masculine essence.  To practice with this purpose is a masculine practice.   The masculine, according to Deida, is consciousness.  It is that which is "experiencing".  It is the part of you that is the witness, that listens but does not change.  The masculine sits back and watches.    We know that this is the goal of yoga according to Patanjali.   "Yogas citta vritti nirodhah".   Yoga is the stilling of the mind.

Yet, as someone who identifies more with the feminine essence, that which changes,  I know that feeling of being IN my body is what draws me to the mat.  One could argue, that it is the feminine essence that calls each of us to the physical practice.  I desire to be in my body, to move my body.  To breathe and to be fully immersed in the physical experience of yoga.   I WANT to experience the fluctuations of the body, the fluctuations in my thoughts in order to tap into the life force - that which is feminine.   According to Deida, femininity is everything that changes, it is nature.  The feminine dances.  

The flow between the changing experience of the practice and the unchanging witness to the practice is what makes physical yoga a valuable experience.   When I begin to flow through postures, I become deeply immersed in the experience of life. The balance between masculinity and femininity, between effort and ease, between movement & stillness.  We are playing with the essence of the human experience - we are experiencing life & death, everything and nothing.  And as we move, we observe and we reflect and we remain open to what the experience is revealing to us - self study.   The intention of of our physical practice should be to fully immerse in this experience - to feel the fluctuations that arise and to tap into the stillness that exists - recognizing that amidst the changing, the self doubt, the pride, and the pain,  there is a part of us that is unchanged.   Neutrality within the experience of  physical practice isn't all we should strive for.  We ought to experience the dance.  Flow.   Feel.   Be.

Namaste.

Thrown Out of the Nest

Last week, I was at the studio helping with adjustments in the Mysore room.  Actually, I'm not sure I would say I was "helping" so much as "absorbing".   Absorbing like a porous open sponge.   There was a moment, as I learned different alignment rules, new ways of moving bodies, and how to support deep openings in the students that I felt overwhelmed.   I thought, "I feel like I've been thrown out of the nest".  It was a moment of realization, not that I needed to abandon all I had learned, but that I needed to be open to learning more.  That if I attached to the idea that I knew all there was to know already, I couldn't approach this new  information with openness and willingness.  Having a comfortable base level of knowledge and sense of pride in my teaching ability, I was required to be humble and not attached to what I "know" as I accepted the new information being offered.

Practice is the same.  We can get awfully comfortable with a practice that feels good, that doesn't challenge us to move into spaces that bring up discomfort or feelings of being weak, inexperienced or not knowledgeable about our practice.   In our comfort, we begin to feel ease and at times pride in our practice. When we get on the mat, even in a class setting, we work with the things that make us feel good and back away from the things that challenge us.   The nest is very comfortable, predictable and safe.

Each time we come to the mat, we need to approach our practice with "beginner's mind".  Cultivating a sense of newness and freshness with each breath.  We need to be willing to come to the practice as a bird being thrown out of the nest.   Today's practice won't be yesterday's practice or tomorrow's.  If we think of our progression as linear, we will begin to cultivate patterns of movement and thought that will pull us back into the comfort zone.  Our teachers, like a bird's mother,  are supporting our practice, encouraging growth and insisting we move into the spaces we may feel uncomfortable moving into.    Listening to their guidance, and trusting them will create a new safe space to begin to explore our practice more deeply.

Deepening a posture does not mean making it harder, or even expressing a more complex variation on a posture.  It means having a more cohesive approach to the concept of equanimity on the mat.   We feel less effort as we open ourselves up to discomfort and let the breath carry us through the posture.

Finally, as we end our practice we take rest.  We find stillness in savasana, allowing our bodymind to integrate the practice.   When we practice savasana, corpse pose, we die.   We've practiced and cultivated new patterns, and moved into some new spaces and then we detach.  Our body has memory of practice, but the ego mind lets go.   When we return to the mat, we return reborn and open to what will come.  Our body will flow with a sense of familiarity but our mind needs to feel fresh and new like this is the first time we've ever come to the mat.   This is the practice.

"Abhyasa-vaiagryabhyam tan- nirodahah"

Continuous endeavor and non-attachment are both required to constrain mentality.  Patanjali Yoga Sutras Samadhi-pada (12)

Community Center Yoga, 30 Day Yoga Challenge, Open House

Tomorrow night we kick off another session of yoga in the Argyle Park Community center.  The vinyasa flow class starts at 8pm January 21,2014.  We run for a total of 10 weeks and the cost is $50 plus your community membership.  This is an introductory class but it would be great if you had some previous yoga experience prior to joining.  The class is open to anyone, provided you have a community membership for the community you reside in.  You may register tomorrow night if you have not already.  The community center is located next to Dr. Hanna school in Argyle Park, north Regina.

The Level 1 and Continuing classes will begin on February 3rd.  Level 1 is an introduction to yoga and is good for anyone interested in checking out a yoga practice.  This class starts at 6:30pm and is $60 for a 10 week session.   Continuing students (anyone who has completed level 1 and is looking to deepen their practice a bit) can join the 8pm class.  Same cost.  You may also sign up for these on the 3rd, perhaps considering arriving about 15 minutes early to give yourself time to register.  

Community Center yoga is a great way to practice.  The costs are reasonable and the students are always supportive, kind and generous in their sharing of practice.  I look forward to teaching the Argyle Park students every week - we've got some dedicated yogis up here in the North End!

If you are thinking about a studio practice, come down to Yoga Mala on Saturday for the Open House.  There will be 2 free classes on that day (Astanga Basics and Sattva Basics, see online scheduler for time and to register), and an opportunity to tour the studio and meet all the great people who work there.   The open house is come and go between 9am and 12pm, and there is a great sale on new student 1 month passes.  Regularly $40, the passes will be $35 on Saturday.  An unlimited pass is a great way to dive head first into yoga.  It'll give you an opportunity to explore all the different styles of yoga, and you will begin to discover just how life changing a dedicated practice can be.

And, if you are feeling really bold, why not join me in Yoga Mala's 30 Day Challenge.   30 in studio practice in 30 days ( you can double up if you miss a day).  This will transform your practice, only good things can happen if you dedicate yourself to your practice in this way.   Day 1 was today, so it's not too late to join!  I will be posting photos daily on my instagram account @suryayogaregina featuring a posture from the practice I did that day.  Follow me on Instagram, and post your #30days30practices photos with me!  I'd love to see your growth over the course of the month.

The time is now!  The Regina Yoga community is getting stronger, bolder, and more diverse than ever.  Exciting stuff!

Namaste!

Desk job? Here's some help for you.

This morning I had the pleasure of joining Heather Anderson on Global Morning News for a new yoga series.  We have planned for 4 interviews, spaced 2 weeks apart.  Today's segment was about how to prevent back pain for those who work in desk jobs.

Before embarking on any preventative therapy, please consult your doctor, especially if you are experiencing any back pain.


Sitting Down

Notice how you sit down.  Most often, we sit down with a tucked pelvis, curving the tailbone under us resulting in flexion through the low back.  Sitting this way encourages poor posture habits, puts strain on the low back and will create shortened hamstring muscles.

Instead - try the Gokhale method of "stack sitting".




Hip Opener - Seated Pigeon

Desk jobs can create tightness in the hips, which, over time can contribute to back pain.   One of my favorite hip stretches is a seated pigeon.   This can be done sitting in any chair.  First, sit down using the stack sitting method, then scoot forward to the edge of the chair.  Cross one ankle over the knee with the supporting foot grounding firmly on the floor.  Lift your tailbone to find a stretch, or begin to fold forward in order to find a greater stretch.  Hold for 5/10 breaths and move to the other side.

video of seated pigeon - yoga glo

Cat/Cow

We often practice cat/cow in class.  This is a great way to feel movement in the hips and along the spine.  It is also a great core strength exercise if you are maintaining core awareness throughout the movement.



Salabhasana - Locust Pose

The last posture we talked about was, salabhasana or locust pose.  Some people refer to this pose as "Superman".   This posture is a supine back bend, so it is nice to warm up with some shoulder stretching and lunges first.   For this pose, you would move to your belly and then engaging the muscles along the spine lift your head and chest away from the floor with the shoulders relaxing down the back.  Feel length in the back of your neck gazing down at a spot on the floor just forward of your mat.   If you are feeling good here, you can opt to lift the hands away from the floor.  I prefer to have my palms facing down allowing some strength to move into the triceps.   From here you may also lift your feet away from the floor watching not to over engage your glutes.   Pressing your pubic bone into the floor, and rolling the thighs in will create space in the low back and keep the glutes soft.   Lifting your belly away from the floor will engage abdominals and protect the spine.

If you have a desk job, it is important to make sure that you are aware of how your job is affecting your posture.  Take movement breaks as often as you are able - visit Yoga Mala on your lunch break or check to see if your office offers noon hour yoga classes.   You can also check into alternatives to the traditional seated desk such as a standing desk or a treadmill desk.   

My next visit to Global Morning news will be in two weeks (January 29th) when we will talk about downtime, relaxing and meditation.   

Some yoga classes you could try: 

Yin (Emma)

Yoga Mala 

Fridays 12:05pm

Basics (me)

Yoga Mala

Saturdays 2:00pm

Flow (Johanna)

Yoga Mala

Wednesdays 9:30am 

Come to Yoga Mala's open house on Saturday January 20th!  There are two free classes running on that day, and new student one month unlimited passes will be on sale for $35.  A great way to start a yoga practice or check out my new home studio.   I will be there that day to show you around.   

Namaste.  

Change

The first day of 2014 was also a new moon.  The new moon signifies new beginnings.  As I was bringing 2013 to a close, I was met with a big decision.    The new year was marking the 2 year anniversary of teaching at the studio in which I trained.  Unbelievably, it was also marking the 3 year anniversary of the start of my 16 month immersive teacher training at Bodhi Tree.    

But, as I drew close to these anniversaries there was a decision to be made - one that I had been playing around with for a few months in my head.   I had a very comfortable teaching practice at Bodhi, and felt blessed in sharing in it's wonderful student community.  I looked forward to work every day, and loved seeing the growth of my many loyal and dedicated students.   I also felt like it was time to move along, to meander along my path with a little less comfort - perhaps taking a chance at something new.   

Over the first two years of teaching, I tried very had to dive into learning as much as I could about teaching and conveying the essence of yoga to my students.   I wanted to facilitate them in finding a connection to their breath, themselves and their bodies.    As happens to many teachers, this process found me practising more and more with the intent of planning classes and less and less with the intent of furthering my own practice as a student.   I attended Intermediate classes whenever I could, but often fell short on my day to day fundamentals practice.  I tried to work on this at home, but still found I needed the eye of an experienced teacher to look at my body and teach me.   

When I went to Wanderlust, I felt ignited in my practice as I flowed with classrooms full of peers whose practice held me up and supported me as I touched upon many edges and humbling limitations in my body.   It was a call to return to the mat again.   Upon my return, my teaching ignited but I didn't head back into the classroom setting again for a couple of months.  

Inspired by how the Sattva practice felt in my body at Wanderlust, I ventured into Yoga Mala one day to chat to the studio owner Emma, who encouraged me to come practice.  I was in class the next day for an astanga elements class that brought me right to my edge.  I continued practising at Yoga Mala, finding my groove in the Sattva, flow and yin programs.  I kept going to astanga elements classes - loving how it was making me feel strong, grounded, and challenged by my practice in more than just a physical sense even though I still hold a strong mental resistance to the discipline of the astanga lineage.   (Sometimes what we resist, we need most!) 

Emma planted the seed that she was growing her flow program, and invited me to join her studio as a flow teacher.   In discussing flow with Emma we recognized we were on the same page when describing how flow fits into the yoga paradigm.   I spoke about how I focus on the space between poses, movement with breath and how I want students to feel fluidity, grace and strength in their body as they mindfully move through transitions and postures.  It seemed like a great match for my growth as a flow teacher.  

I finally made the difficult decision to embark on 2014 with a big change, a big opportunity for growth and a determined dedication to commit to my own practice as a yoga student.   I'm beginning to rediscover my love for being on the mat as a student.   I've become keenly aware of my own practice, and as teachers we know that we must first and foremost be students of yoga.   

I'm looking forward to growing with the Yoga Mala community - something that truly does excite my spirit.   Of course, I will miss my Bodhi teachers, colleagues and students, but I know I will see them around the community and hopefully as a familiar face in a class once in a while.  The yoga community in Regina is just beginning to flourish and take hold, I'm so excited to be part of this growing vibrant movement in the Queen City.  I'm so grateful for every part of this journey so far, I can hardly wait to see what the future holds going forward.   '

One breath at a time.  

Here is my January schedule at Yoga Mala for those interested in stopping by for a class.   Take advantage of the $40 new student rate, unlimited yoga for one month for new students.  I found this pass to be a great way to kick start a dedicated practice plus check out the wide range of yoga programs offered at the studio. 

Mondays 9:30am Flow

Saturdays 2:00pm Basics  

Others for the month of January:

Friday January 10 6:00 Flow

Saturday January 11 3:30 Flow

Sunday January 12 3:00 Flow

Friday January 17 6:00 Flow

Friday January 24 6:00 Flow 

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Namaste