Adding Props: Meditation Cushions
All photos in this post by Dean Tumibay
The yoga world is full of many tools that are used to both enhance and support your practice. The “Prop it like it’s hot” series will review a number of different yoga props, and how practitioners can use them as a base for modifying, or in some cases, deepening your asana practice. For this portion of the series, we’re reviewing meditation cushions.
While the name suggests that this prop is used primarily for meditation, we’ll review how a meditation cushion can also help to enhance more active postures for both beginner and advanced practitioners.
Using the cushion for a seated meditation
Often, meditation is challenging for people who are starting out, as people find that there are too many distractors to tune out. One challenge is finding a comfortable position to sit in for an extended period of time. Meditation cushions in this regard provide a perfect balance between a firm surface that provides appropriate support for the sacrum, but enough compliance to contour to the shape of your pelvis. While many people assume you sit in the middle of a meditation cushion, we actually encourage practitioners to sit on the edge, allowing the cushion to slightly elevate the posterior surface of the pelvis. This encourages a slight anterior pelvic tilt. By sitting on the edge of the cushion, and allowing the hips to roll forward slightly, we encourage the natural curvature of the lumbar spine into lordosis, allowing us to comfortably stack our shoulders over our hips.
Using the cushion for forward folds
Tight hamstrings and general tension in the pelvic region is a common ailment in a culture conditioned to sit for long periods of time. In these cases, seated forward folds, such as paschimottanasana as well as baddha konasana with a forward fold can be particularly challenging. As it does with a seated meditation, sitting at the cushion’s edge can facilitate a gentle anterior pelvic tilt, encouraging a soft forward fold while maintaining proper alignment of the lumbar spine. This encourages proper alignment in our forward folds, and prevents the tendency towards rounding the lower back.
Using the cushion for twists
The compliance of the meditation cushion allows it to conform to our pelvis, but it’s equally firm nature provides enough support to allow us to remain grounded in our posture. In seated twists, due to tightness in our hips, often times one side of our pelvis will have difficulty remaining connected to the earth resulting in a lopsided seat that is unstable to perform a twist from. With the help of a cushion, we can have an even distribution of weight through our base to allow us to focus on a deeper rotation through our spine.
Using the cushion for active postures
Many yoga postures require us to bear weight through our knees, which for many can be an uncomfortable experience. We can maintain the integrity of these postures, such as a low crescent lunge, with our knees propped on a comfortable surface like a meditation cushion that allows us to go deeper into the posture, without having to endure pain during the hold. For deep postures such as the front splits (hanumanasana) or any modified variation, the meditation cushion propped under our back leg allows for support through that limb, but gives space for the pelvis to go even deeper into the asana.
We have meditation cushions available for purchase at both our south and north locations. If you have experience using meditation cushions or meditation props in your practice, please feel free to email info@yogalifestudios.ca with your experience! If there are any specific props you’d like to see in our “Prop it Like it’s Hot” series, again please contact us via info@yogalifestudios.ca or our various social media streams (twitter, Instagram, Facebook).
Yogalife Celebrates: Earth Day
All photos in this post by Dean Tumibay
"Green is the prime colour of the world, and that from which its loveliness arises"
- Pedro Calderon de la Barca
April 22 is officially Earth Day! Events are held world wide to celebrate our mother Earth in various fashions, with the main tenet being that we draw awareness to the impact we have on our environment. Earth Day marks the anniversary of the birth of the modern environmental movement in 1970. The concept of creating a day that is solely focussed on the environment was first proposed by Earth Day founder Gaylord Nelson, a U.S Senator from Wisconsin. Around this time, Nelson saw the impact that student-led anti-war movements were having on the political atmosphere at the time, and felt that the same sort of energy could be directed at increasing public awareness around preserving Earth's environment, and draw attention to Earth's growing issues around air and water pollution. By encouraging this movement, his hope was to influence government to be more proactive in addressing the concerns our Earth is encountering.
"More than 1 billion people now participate in Earth Day activities each year, making it the largest civic observance in the world. We work through a combination of education, public policy, and consumer campaigns."
-earthday.org
It's the small changes by many that make big differences for our world.
Earth Day is meant to draw awareness of the environmental issues we're facing, but also goes on to suggest changes that can be made at both the individual and population level for fostering positive changes to lessen humanity's ecological footprint. Amongst these suggestions include reducing use of plastic bottles to reduce plastic pollution, planting a tree or donating to plant a tree, and reducing meat consumption.
The Yogalife Blog staff have looked through Earth Day's "Billion Acts of Green" list, and we're all pledging to follow some of these suggested changes. For me? I'm pledging to never purchase another plastic bottled beverage and make sure I always have my re-usable water bottle and coffee mug on me at all times. I've also made an individual effort to consume less meat than I currently do.
Email us at info@yogalifestudios.ca or comment on our various social media channels and let us know how you're celebrating and supporting Earth Day! We'd love to hear your suggestions on how to be more green.
For more information on Earth Day and their "Billion Acts of Green" campaign, check out their website here:
Karma Program Quarterly Wrap-Up: Free2BMe
All images provided by Free2BMe. Subjects and/or subjects parents in featured images provided consent for the use of these images for this blog post as well as distribution by the Free2BMe team.
For the past quarter, Yogalife Studios Edmonton proudly supported the Free2BMe program, donating all proceeds from our Karma classes to this wonderful charity, and pillar in the community working with children with disabilities. As we transition into the next season, looking to select the next quarter's charity, we wanted to wrap up this season with a post highlighting what the Free2BMe program is all about, and how your generous donations have helped this program provide individualized programming to children in need.
Providing Individualized Programming and Supporting Inclusion for Children with Impairment
The Free2Bme program is a critical arm of the Steadward Centre that provides exercise programming in the form of 1-on-1 programming, as well as group classes for children living with either cognitive or physical impairments. One of the major tenets of the program is fostering inclusion in this population of children by increasing participation in sports and games in an adapted manner to facilitate both physical competence and increase confidence to take part in social programs.
In the community, children with disabilities are often prone to social isolation from their peers, and experience exclusion from group activities at a higher rate than other individuals of the same age. The Free2Bme program hopes to change that, by first changing children's perception of themselves, allowing them to experience inclusion and a feeling of physical competence when participating in various games and activities. This shifts their vision of themselves from one that is focussed on what their limitations are, to one that is focussed solely on what they can accomplish.
At Free2Bme the focus is not on disabilities, but on highlighting what your capabilities are.
“Free2BMe gets kids off the sidelines and into the game through research-based programming tailored to meet the child’s individualized needs.”
Your donations have helped to provide funding for the various programs that the Free2BMe program runs. This support helps provide the program with the tools it needs to continue its wonderful and important work with children with impairments. As a former student of the program when I was in University, I can attest to the fact that the work that these staff and volunteers do is incredibly important in creating inclusive environments for children, and empowering those kids and their families to see what they're capable of.
For more information on Free2BMe and the services they provide, and if you'd like to donate, check out their website below.
Also, the Steadward Centre will be launching their 40th Anniversary Gala on June 1, 2018.
It will be a celebration of the accomplishments of the Steadward Centre in "Leadership, Innovation and Commitment" in their community programming. To purchase tickets, follow the link below:
The International Day of Happiness
All photos featured in this blog are by Jenn Clara Photography
The International Day of Happiness was founded by a United Nations special advisor by the name of Jayme Illien, as a means of pushing forward the global happiness movement. Jayme Illien conceptualized the idea for a day that recognized the pursuit of happiness as a human right and “fundamental human goal”. Selected to fall on March 20 of every year, in line with the March Equinox, the International Day of Happiness was developed as a means of highlighting one of the major goals of the UN, which was “happiness for the entire human family”.
The International Day of Happiness, since it’s inception and first official celebrated day on March 20, 2013 has sparked multiple initiatives centering around happiness. HappinessDay.org is the official website of the International Day of Happiness. Another associated website includes Speakhappiness.com which offers two free workbooks titled “One Day of Fluent Happiness” and “Happiness in the Workplace Every Day” for all visitors to their website. Finally, The Secret Society of Happy People offers International Happiness Day graphics that can be shared on social networks, and also attempts to define various types of happiness through 31 different categories.
As part of celebrating the International Day of Happiness, we asked a handful of Yogalifers what their “happiness hacks” are. We wanted to get to know what pick-me-ups help our fellow staff-members stay positive, and also see where these happiness hacks fall under in The Secret Society of Happy People’s definition of happiness.
Caren on retail therapy and dancing like no one is watching:
For Yogalife owner, Caren Hui, her go-to happiness hacks include going for a walk with a friend or lover, online shopping, and dancing, or as she aptly describes as “turning up the music and shaking that booty”. According to the Secret Society of Happy People, Caren’s happiness hacks would fall under social happiness (walking with a friend), anticipatory happiness (the happiness of looking forward to acquiring something in your life such as online shopping), and playful happiness (dancing for the sake of dancing).
Kristine on good reads and indulgent baths
Kristine’s happiness hacks fall under the category of “Mellow Happiness”. According to their website, feeling mellow includes feeling carefree, and allowing ourselves to be submerged in the moment and enjoy it to its fullest – this includes things like prayer, meditation, taking a walk, diving into a good book or listening to music. For Kristine, a luxurious bath, with a lot of bath salts and essential oils, paired with a good book, and a tasty beverage is a surefire way to get her on the road to happy when she’s feeling down.
Sarah on giving back to her friends and family
Sarah’s happiness hacks, while considered “Social Happiness” also falls under the category of “Giving Happiness” as well as “Helping Happiness”. Sarah considers her joy to come from making those around her happy, especially when the kind gestures are unexpected. This can include making friends or family their favorite food by surprise, leaving cute notes to bring a smile to their faces, or helping people out with a task that they need completed.
Dean on being creative
As for me? My happiness hacks lately fall under the category of “Inspired Happiness”. To nurture my creative side, I’ve reignited my love for photography, and writing (like putting together a few blog posts), and have sought inspiration in the people and environment around me. This has also given me another avenue to give back to my friends and family in a different way – I’ve found photography a great way to connect with people on another level, helping to facilitate the “Social Happiness” side of my life.
Happiness comes in many different forms, so finding our own version of happiness, and developing a method of acquiring it will be different from person to person. Share with us your Happiness Hacks!
The Yogalife Team wishes you the best on The International Day of Happiness!
For more information on the International Day of Happiness visit their website at:
For more information on The Secret Society of Happy People and their 31 definitions of happiness visit their website at:
Yogalife of Pi(e)
All images in this post by Dean Tumibay
It’s March 14, also known as “Pi Day” (3.14), and the Yogalife blog team is on a mission. Our goal? To fill our afternoon driving around downtown Edmonton, indulging in delicious pies to commemorate the day. We decided to do two, unconventional savory pies, and then sample two dessert pies, at two very different, but equally delectable locations. It’s a tough job, but someone has to do it. We encourage you to test out these sites, or email us at info@yogalifestudios.ca if you have pie recommendations of your own!
The Unconventional:
One spot that is equally delicious on the eyes as it is on our palettes is the Moth Plant-based Café. Located in the “Quarters” district of the downtown core, this gem of a location comes to our city from the same owners of the very popular vegan/vegetarian restaurant on Whyte avenue, Café Mosaics. Self-described as a plant-based haven, the Moth Café quickly became one of our target spaces when we found out that two delicious savory pies were part of their menu.
The Not-Chicken Pot Pie
It’s a tasty blend of root vegetables and mushrooms baked in a multi-grain, flaky crust. This “pie” is more reminiscent of a large pizza pocket than it is a traditional chicken pot-pie. Believe us when we say that you’re not missing real chicken when you take a bite out of this pie, as it’s full of flavor that satisfies any chicken-pot pie craving you might have.
The Curry Potato Pot Pie
If you love curry as much as our team does, this pie will hit all the right spots on our palette. It’s a bit spicy, a bit sweet, and is a full hearty meal of tasty potatoes tucked away in a multi-grain sleeping bag. Again, on the surface, this pie doesn’t look like your traditional potato pie, but it’s got all the flavor of a good curry, without being overpowering.
Our pick?
Between the two savory pies, which are both delicious, our vote goes to the Curry Potato Pot Pie. It was a close race, but the curry in the second option gave us just a bit more of that kick that we were craving. If you’re looking for something more subdued, give the Not-Chicken Pot Pie a go.
The Traditional:
When you ask any pie connoisseur where they go when they want a good, traditional, dessert pie, Vi’s for Pies is sure to come up as an option. Located in Glenora, this space was our second and final stop on our pie crawl. What were we in the mood for? We were searching for something rich and creamy, with a lot of flavor, to satisfy our sweet tooth. Did Vi’s hit the spot? Definitely. Not only were the portions generous, but the quality of the desserts was excellent, set up on the backdrop of a cozy little café.
The Coconut Cream Pie
Coconut lovers rejoice, because this pie is full of it. The cream is subtle, light, and not too sweet with a traditional, buttery crust. This pie is all about the texture, with the smoothness of the cream, the crunch of the crust, and the crispy coconut shavings sprinkled on top and mixed into the pie filling itself. For the pie lover looking for something light and not too overwhelming, this is a great option.
The Chocolate-Peanut Butter Cream Pie
The interesting thing about this pie is not so much the filling, but the crust, as it was made up of chocolate covered, puffed wheat. This pie was a stark contrast to the coconut cream slice, as it was very rich, much more dense, and very filling. This pie packs a punch, and is a great choice for you peanut-butter and chocolate lovers out there. This hits that spot and it hits it hard.
Our pick?
It was hard to not be impressed by the Chocolate-Peanut Butter Cream Pie as it provided such a rich burst of flavors compared to the Coconut Cream Pie. If you’re looking for a dessert that really hits the spot, we felt that the Chocolate-Peanut Butter Cream pie was the winner. However, if you’re not into your sweets being too sweet, Coconut Cream is a solid choice.
If you’re looking to celebrate Pi Day in the same manner our team did, check out these spots that we visited downtown. Again if you have suggestions for a good slice of pie, let us know through any one of our social media avenues (Facebook or Instagram) or send an email to info@yogalifestudios.ca. They both hit the mark in terms of quality of food and atmosphere!
Happy Pi Day Everyone!
Restorative Yoga: Reset for 2018
For many people, the final month before the conclusion of the year can be one of the busiest, most stressful of the year. Despite the joyful advertisements, the influx of holiday movies, and the cheery music in the mall, December and January comes with its share of challenges. It’s a non-stop push from the very beginning right up to New Years’ Eve, where we’re constantly on the go.
It’s a non-stop push from the very beginning right up to New Years’ Eve, where we’re constantly on the go.
If we’re not shopping to find the perfect gifts, or organizing quality time with our loved ones, we may be working shifts where multiple colleagues are on vacation, or enduring the challenge that is the retail business during those dreaded sale weeks. At the conclusion of all of this, we come into the New Year, perhaps dreading the credit card bill that will come reflecting the previous months indulgences, and gift giving. Add to this mix that we’re basically doing all this during the weeks where we get the least daylight, it’s no wonder that our bodies would be craving a reset of some sort after all is said and done.
Often, media bombards the New Year with advertisements encouraging people to hit the gym hard to make up for the previous years indulgences. We are by no means opposed to people taking on a healthier, active lifestyle as part of their New Years resolution, but we do think that it’s important to examine the other end of the spectrum as well.
When we’re coming out of the chaos of the previous year, while we think this is the prime time to make up for lost time by engaging in intense exercise practices, we also think it’s time to try and unwind from that stressful period and release that tension through gentler activities.
Another is restorative yoga. Restorative yoga works on the basis that our body will benefit from passive, but gentle supported stretches that are held for an extended period of time. This allows the body time to reset by allowing for a soft tissue stretch that is gentle, but aligned using props, or even the wall for support. Below are 5 restorative yoga poses that are sure to benefit anyone looking for a way to relax, but also reap the benefits of a good stretch. Hold each posture for 5 to 7 minutes each.
Child's Pose
Child's pose in any form is a great way to gently stretch into tight glutes, tight shoulders, and a tight lower back. We like this version, with the arms resting gently at either side, forehead to the ground. If the range in your hips isn't there to bring your bottom towards your feet, place a bolster, or firm pillow under the chest to elevate the upper body.
Reclining Hero Pose
For a gentle way to stretch into tight hip flexors, reclining hero pose, especially with a bolster or pillows under the length of the spine to decrease the depth of the posture, is an excellent way to tackle both the iliopsoas complex and the quadriceps muscles simultaneously.
Reclining Bound Angle
Reclining bound angle pose, or reclined butterfly pose is an excellent way to gently stretch into tight adductor muscles of the groin. If your knees do not reach the ground when parted, foam blocks under the thighs just above the knees allows for this posture to maintain a passive nature, while still achieving a stretch.
Frog Pose
Another method of stretching into tight adductors is through frog pose which allows gravity to gently push the pelvis between the thighs. If the chest does not reach the ground comfortably, a bolster under the chest, aligned with the length of the torso allows this pose to be more passive.
Happy Baby Pose
Finally, to get a simultaneous stretch into the adductor muscles of the thighs, as well as the hamstrings, which can be adjusted based on how much you straighten your knees, Happy Baby Pose is an excellent stretch to re-align the pelvis. Modify by grasping the outside edge of the feet if your hips are naturally more open. Peace fingers around the big toes is a modified version for those of us with tighter hips.
If you're interested in taking a guided Restore and Renew class, please check our class schedule for available times. Below is a link to our information page on Restore and Renew:
Holiday Shopping: Last Minute Gifts from Yogalife
All of the products featured in this post are available at both our North and South Locations.
It's December 20th. You're still searching for that perfect gift for that special someone. We've all been there.
Look no further because Yogalife has got you covered. Our boutique is thoughtfully curated by our staff who stock it with a beautiful range of products from consciously made, healthy hot coco powder, to beautiful scented candles and incense, to skin care products made with natural ingredients.
Let your nose be your guide.
For the person in your life who loves good scents, we have many different options. For a loved one who enjoys the woodsy scent of cedar essential oil, the Province Apothecary Incense sticks are a great option. Made by hand, this charcoal incense is infused with organic essential oils - each package contains 20 sticks. Province apothecary is head by Julie Clark, mindfully crafted with organic ingredients, and is proudly Canadian sourcing ingredients from each province. For more information on her work, visit her site here.
Who doesn't enjoy a good scented candle? How about a candle that is made from organic coconut wax, non-gmo soy wax, balsam essential oil, fir essential oil, and clove essential oil. Crafted by a Canadian company, Woodlot, candles will help infuse your loved ones home with a woodsy aroma. Not only are these candles Canadian made from fine ingredients, but they're also beautifully packaged. Check out the Woodlot web page for a complete look at their stock here.
The perfect cup of coco cacao
For that person who has a sweet tooth, but is also a fan of healthy superfoods, The Gut Lab's Coco Cacao organic elixir oil is a tasty treat made from raw coconut oil, raw cacao powder, lucuma, mesquite, ashwagandha, and true cinnamon. Simply heat 2tbsp with 1 cup of your choice of mylk, and add raw honey to taste. Even the most picky chocolate connoisseur will have trouble saying "no" to a hot cup of this coco! Check out their product line here.
Revitalize your skin
Give someone the gift of ritualistic skin care, by introducing them to our two-step gift bundle of Province Apothecary's detoxifying clay mask, and regenerating exfoliant. Again, crafted from all natural ingredients from our home and native land, this makes the practice of good skin care a luxury. Anyone who loves taking care of our largest organ will love indulging in the practice of using Province Apothecary's products.
Pura Botanicals has made waves in the Edmonton community as a non-toxic, cruelty-free, and eco-friendly skincare and wellness potions centre that is based within our city. A studio favourite, the Overnight Watermelon Mask gives your loved one the gift of an overnight skin ritual. "This creamy, soft pink concoction is luxuriously handcrafted with all-natural silk peptide and pure watermelon extract, which is rich in skin-brightening Vitamins A and C and amino acids. Use this decadent overnight mask to gently remove dead skin cells, improving the skin’s texture, and enhancing a youthful complexion." See their whole product line here.
The perfect pouch.
For a beautiful way to package some of your gifts in a stylish, eco-friendly bundle, why not put some of your gifts in a pouch by Bambu? Made from striped cotton or a beautiful cork fabric, these pouches are the perfect size to carry some small skin products, or other beauty tools for that person who is always on the go. A great pouch to carry your post-yoga skin products in so that they remain in order in your gym bag.
Finally, give the gift of yoga.
We might be biased, but this is arguably our favourite gift option that can be purchased at our studio. Give that loved one the gift of relaxation, meditation, a workout, and inner peace. In other words stop by our studio to pick up a gift card for your loved one to purchase one of our passes. We have a multitude of options for passes that suit every level of busy lifestyles. Pair it with one of our vibrant, branded water bottles designed to keep your hot drinks hot and your cold drinks cold, and you've set someone up wonderfully for their practice in the New Year.
Again, all of the products featured in this post are available at both our North and South Yogalife Studios locations. For any inquiries please call the studios before hand to check if the items you're curious about are in stock.
Those of us from the blog team wish everyone a Happy Holiday! Happy Shopping!
Holiday Shopping: The Local Gifter
Holiday shopping comes with its share of challenges. It can be tough trying to find the perfect gift for those special people in our lives. For us we put effort into shopping amongst creators close to home. As a local business ourselves, Yogalifers are enthusiastic supporters of our own Edmonton talent, and truly believe that artisans within our city are the way to go when looking for that perfect gift for that special someone! We took a trip to one of Edmonton’s fastest growing craft fairs, the Royal Bison to peruse some of the coolest, cutest, and most creative gifts for everyone on your holiday shopping list.
For the ones expecting little ones
AC.Woods is a local wood worker that makes beautiful, classic wooden toys for toddlers and babies. Nothing like locally crafted, hand-made wood goods to inspire creativity in your little ones. We absolutely loved this toddler camera, being photo fanatics ourselves. The best part of AC.Woods is that proceeds from their products go towards the Canadian Association of Medical Teams Abroad (CAMTA) who send medical professionals to Ecuador to work with individuals with orthopedic ailments. To learn more about CAMTA visit there website here. To visit AC.Woods etsy page click the link here.
From the creative mind of Joel Kadziolka is where Papercut Monsters are born. Joel first begins by designing the fabric through putting together paper collages. Once that fabric is printed, cut and pieced together, a monster is born. Something about these little guys reminded us of the children's book "Where the Wild Things Are" and we couldn't help but pick one up for those friends who have a baby on the way. The little monsters are adorable, and have no small attachments so they're safe for even the smallest little ones. Check out his website here.
For the man who takes shaving seriously
We all know a guy who is serious about his beard care, and post-shave skin routine. Rosa & Lilium, though not restricted to only men's products, is a local apothecary who is based out of Edmonton and Marsden, Saskatchewan who makes beautiful, ethically crafted skin products. This Wild Man, post-shave, skin balm caught our eye as a great stocking stuffer for the special dude in your life. To browse the full line of Rosa & Lilium products, visit their website here.
For the person who values a good bath
Nothing is better than locally made soap crafted from natural ingredients. Lather Bee Rich is a family owned business here in Edmonton that makes decadent soaps in beautiful tins each with different scents and purposes. The beautiful bar photographed here is called Amazing Grace, which is crafted specifically for those who experiences our dry winters more severely than others. Their website is still under construction, but you can keep track of its progress here. If you'd like to purchase directly from the distributor, they take orders by phone: (780) 479-4572.
For the jewellery fanatic
Béton Brut, French for "raw concrete" is a local jewellery craftsman that makes unique pieces using brass, concrete, semiprecious stones and various pigments. We loved the simplicity of their chroma pendants, particularly how they resemble miniature planets. These unisex pieces are great for any one on your list who values quality jewellery and wants something completely unique. You can browse their complete line here. They also carry rings, earrings and have started producing concrete holding vessels and candles (in partnership with Libertine fragrances).
For the fashion forward friend
Flannel Foxes apparel is about as Canadian as you can get when it comes to local fashion. Drawing inspiration from our landscapes, classic logos and pairing it with phrases encouraging buyers to explore their home and native land, you can't go wrong with a piece from their line for that person in your life who loves representing our beautiful country. We loved this vibrant red toque. Visit their website here for their whole line. If you're looking for a beautiful leather piece to add to your fashionista's collection, look no further than Sylvia Soo. A local leather entrepreneur, featured in Avenue magazine, who handcrafts leather goods from quality materials sourced from locations as far as Italy, Sylivia puts an immense amount of care to the details on her products. We adore this buttery soft, change purse. View her entire collection here.
When in doubt, write it down
Finally, if you're like me, one of the best things you can get as a gift is a thoughtful card. Cards are getting edgier, with cheeky phrases, and sarcastic inserts, and are pretty much now celebrating every possible occasion you can think of. You may have seen Justine Ma's printed work at one of the many locations that carry her stationery. A talented calligraphy artist, her script combined with cheeky sayings makes its way on to cards, mugs, wall hangings, ornaments and even cake toppers. For that friend who loves a good laugh, check out her full line here. When it comes to classic letter press methods, Ochre Lea was one of our favourites, crafting some of the funniest cards we've seen in awhile. Often referencing science (we loved "If you're not part of the solution, you're part of the precipitate") or just throwing in funny sarcasm such as the card featured in this post, there is literally a card for any occasion. Check out their full line of cards here.
These are just a small sample of the fantastic local talent in Edmonton. We encourage you to check out more local artisans when thinking about holiday gifts this year!
Releasing Your Ego
“Leave your ego at the door.”
We all hear our instructors say it at least once during class in one form or another, but how often do we actually follow through? It can be hard to release the mindset that we have to do a more challenging asana or class only because we think we are just that good at yoga.
I appreciate the reminder from my instructor to leave my ego elsewhere at the beginning of class, but I would argue that one should abandon their ego well before class starts with that first savasana.
As an on-and-off yoga practitioner for the past 4 years, I’ve realized how often I let my ego interfere with my day-to-day decisions – whether it be within the class itself, or even allowing it to influence which class I choose to attend.
Thoughts that used to run through my head (and still do occasionally) include but are not limited to:
“I should take the more challenging class because I’m more advanced than the basic beginners class.
I should go deeper because I was able to last time. Most people in this class are going deeper so I should follow suit.
I work here; people expect me to be good at this, so I should try all the advanced variations of postures.
”
What came as a result of these types of thoughts? Feelings of inadequacy when I couldn’t achieve deeper postures, frustration at pushing myself through an advanced class when my body was protesting, painful muscles and joints that were likely challenged too much, and a restlessness that continued post class where I did not feel relaxed or at ease at all.
First off, I’m in no way saying that one shouldn’t challenge themselves in class. I think if you feel motivated to try an advanced posture or practice, by all means do it. Just reflect on your reason why. If your reason for going deeper is because you believe you’ve progressed enough in your practice to take on this challenge safely, and you feel it will enhance your mind and body then you’re working towards your own improvement. If your reason for going deeper into a posture, or even selecting a more challenging class is to inflate your perception of your abilities as a practitioner in lieu of serving your body’s needs then maybe your rationale is more ego driven.
When we allow pride to take precedence over doing what we know will feel better for our body and mind is when this attachment to satisfying the ego becomes toxic.
We start to do postures beyond our capabilities, and take classes that make us feel angry, frustrated and tired. We avoid classes that our body likely needs because we view them as “too gentle to be beneficial”. We side step restorative and instead take a powerful flow class. We avoid yin and instead force ourselves into a high level hot flow and at the end of it all we find the classes we choose because of our ego aggravate physical pains that yoga is typically supposed to alleviate. In this sense, pride can be a dangerous thing.
Again, having an appreciation for your abilities, and rising to a challenge when you feel up to it should be celebrated. The key phrase here is “when you feel up to it”. At the same time, we need to appreciate the role that various styles of yoga can play in our lives, and select classes based on what we feel our body and mind needs, as opposed to satisfying our ego. That sometimes means going to a class labeled “beginner” so that we may move through postures more slowly and mindfully. It means selecting a yin class when we feel the need to slow down, elongate our stretches and focus on our breath. It means practicing in such a way that we are conscious of when we’ve reached our limit, and allowing our body that respect by listening, and slowing down when we need to slow down.
It’s tough to let go of our ego wholly, but to be aware of it, and to attempt to release it when it flits into our practice (in the same way a stray thought can move in on our meditation) is one of the most effective steps in catering your yoga practice to what you need.
As a way of allowing our clients the ability to select class based on what they feel their body needs, and keep our students aware of the type of class, and the level of difficulty that each instructor offers at Yogalife, we follow a star system. The number of stars indicates the level of challenge that instructor practices at. This way, to navigating the various styles and practices that our unique instructors add to a class labeled with the same title, such as “Hot Flow” is easier and allows our students insight into what level of difficulty a class might be
1 star: * Gentle to Beginner Friendly
2 stars: ** Beginner Friendly to Intermediate intensity
3 stars: *** Intermediate to Advanced Practitioners
Remember, your yoga should be practiced in such a way that it serves the body and mind wholly and not just your pride. Invite enhanced consciousness and self awareness so that you may practice in a manner that is safe, and effective for you.
See you on the mat. Namaste.
Disconnect to Reconnect: Taking a Break From Technology
Technology is likely the most dynamic industry that experiences exponential growth every year. Whole keynote talks are dedicated to the release of a new phone with thousands of people in attendance, and then even more lining up in store to be the first owners of the latest handheld gadgets.
We are fascinated by social media and the latest apps that allow us to express ourselves on a public platform. However, are we really using social media to be, as the name would suggest, more social?
The interesting, and often ironic observation that has been made by many about technology and the social media movement is it’s inherent ability to both connect and build barriers between people. Take, for example, your cell phone. It has the ability to connect individuals thousands of kilometers apart as if they’re right next to each other, yet when you walk into most coffee shops these days, people who are physically right next to each other seem divided and buried in their phone screens. Instead of experiencing a concert, or once in a lifetime event firsthand, you often see youth of today experiencing these social situations through their phone screen, making sure to record and document each moment to share later with their followers.
I’m totally guilty of this. If you’ve ever seen my Instagram, it’s almost exclusively concerts, selfies, and food pictures. So rest assured, I am in no way being critical of those who are engaged in this practice, as I am one of them.
We’re simply adapting to the times. This generation happens to be one that has technology and social media integrated into almost all of life’s circumstances. Life events such as babies being born, to travelling the world, to having dinner with friends, to even purchasing your favorite fall-themed caffeinated beverage with a backdrop of coloured leaves are all being documented with the perfect filter. We are constantly documenting, posting, and reading other’s social media but amidst all this, we lack authentic connections. Humans are social creatures – without true social interactions we are in a way, betraying our very nature.
For that reason, it’s important that we, as frequently as possible, take a break from all this information.
While I’ve already admitted to being a consumer and distributer of social media, I know there is importance in taking time away from my phone, computer and television.
So what are some key concepts to help us disconnect from technology to reconnect to ourselves and those around us?
Don’t be afraid of being bored.
In some cases, addiction to social media stems from a fear of being bored. Again, I am a prime example of this. Whenever I have “nothing to do”, my first instinct is to reach for my phone and check Instagram. What have people posted? Should I post? What funny pictures can I find today?
Some psychologists argue that boredom is a prerequisite for true creativity. As children, who were of a generation that lacked tablet computers and cell phones, when we were bored, we eventually transformed into different people to pull us out of our boredom. Some of us became artists, who painted pictures. Some of us became carpenters who built structures out of cups and popsicle sticks. Others became nature junkies searching for interesting rocks to skip across ponds. This is partly why the advent of adult colouring books has become popular to this generation. We want to return to simpler times.
Get creative.
“Disconnect to reconnect” doesn’t mean that your disconnected time is solely meditation or time where you do nothing. It just means doing something unplugged. If you like to paint, paint something. If you like to write, grab your notebook. If your a musician dust off your guitar or piano keys. Do something that comes purely from you that is not influenced by others. Tapping into your inner creativity will help re-acquaint you with your true self.
Give yourself time to “power down”.
Before bed, give yourself at least an hour or two where you do nothing on your computer, television, or cell phone. Firstly, studies have indicated that light from our devices is perceived by our brains the same way that photons of sunlight during the daytime hitting our retinas are. Essentially we’re tricking our bodies into thinking it’s daytime during the night, thus delaying our ability to go to bed. Secondly, when you don’t have reminders of your “to do lists” or instant access to social media, it allows us to reach a level of natural calm before bed without stressing out over answering those emails.
Keep your phones at bay when interacting with friends
Probably the most important concept to me personally, is to make sure that I am giving all of my attention to those around me. Getting together with friends, I find, gets harder every year to coordinate, as people’s schedules and personal lives get busier. I want to cherish the moments I do have with those important to me, and make sure I honour their commitment to our friendship by being present whole-heartedly with them in that moment. Put your phone on silent, and put it out of sight. Listen to your friends. It’s so much more important to be engaged with those who matter to you than to post that picture of the artisanal doughnut you had the other day, perfectly plated and filtered.
When you have time, meditate.
Previously we posted a quick and easy guide to starting a meditation practice (see article here) and that falls directly in line with this concept of disconnecting. Silent time with yourself to breathe, and focus inwardly is so important in a generation where we’re constantly stimulated and bombarded with information.
Give yourself the luxury of purposefully doing nothing. It’s such a cleansing practice, and so easy to do. Just find a comfy place to sit, close your eyes, and breathe.
Seva Canada: Our Karma Yoga Charity
80% of global blindness is treatable or preventable if given proper care and attention.
The Yogalife community spends a lot of time meticulously sorting through many worthwhile charities to donate the proceeds from our Karma classes to, and the next charity we’ve selected to support is Seva Canada.
“SEVA IS A VANCOUVER-BASED CHARITABLE ORGANIZATION WHOSE MISSION IS TO RESTORE SIGHT AND PREVENT BLINDNESS IN DEVELOPING COUNTRIES.”
The focus of Seva is to help the estimated 36 million people around the world who are living with blindness, and the 217 million others with visual impairment – 80% of global blindness is treatable or preventable if given proper care and attention. According to Seva, half of the world’s blindness is “caused by cataracts, a reversible condition that requires a 15-minute, $50 operation”.
Helping to restore an individual’s vision is considered by the World Bank as “one of the most cost-effective health interventions” that can aid people in breaking the cycle of poverty. Restoring vision allows people to take better care of themselves, increases employability, allows individuals the opportunity to acquire an education and can help individuals contribute to their communities.
Seva has 5 main focuses:
Sight for Women
According to Seva, two-thirds of the world’s blind are women and girls, who in developing countries are far less likely to access eye care services because of multiple socioeconomic barriers that they face. Seva Canada has collaborated with KCCO, based out of Africa who has been researching the gender inequity in the treatment of blindness. Publication of said research was funded by Seva, which is helping to shift the movement of equitable eye care in developing countries.
Sight for Children
Seva looks to expand pediatric eye care services around the world, which is exceptionally challenging as treating children with visual impairments has a higher associated medical cost as more specialized equipment and general anesthetic are typically required in these cases. Seva-funded pediatric programs start in poor and remote countries, with teams helping to organize surgeries and appropriate treatments for children identified as having a visual impairment and also provide education to families on how to maintain healthy vision for the rest of their life.
Sustainability
Ultimately the programs that Seva supports are aiming for ongoing sustainability without having to rely on donations or foreign support. Seva looks to empower communities with the ability to provide on-going access to eye care.
Training
Seva Canada funds a variety of strategic training initiatives to enhance knowledge in low-income settings, from the level community health volunteers to highly skilled opthamologists. The knowledge-base needs to be present for these programs to be successful, and Seva hopes to provide a means for the professionals involved in the care of those with visual impairment with appropriate training.
Universal Access
Seva Canada’s largest ambition is to provide universal access to vision care at the farthest corners of globe, continually moving towards breaking down barriers mentioned before, that prevent people from accessing proper care.
Photo by Pete Longworth Photography
As part of our contribution to Seva Canada, we will be hosting a Karma class at Yogalife Studios North on Thursday October 12th (World Sight Day) from 5 to 6 PM called Sweat for Sight. This will be a special blindfolded class that gives participants the experience of the challenges moving with a visual impairment. We hope you can join us for this special event.
For more information on Seva Canada, and to donate, please visit their website at:
BLOOM TALK: What We're Excited For
Bloom 2017 is just around the corner, and our studio is buzzing with excitement over all the amazing events that are sure to expand the minds of the Edmonton yoga community. Not just a yoga festival, but a music festival (see Bloom Listen), a venue to feature local artisans and vendors, and a space to host some of the most influential spiritual leaders of our generation for a key note talk (see Bloom Read on Danielle Laporte). Bloom has certainly evolved over the past 4 years. There is certainly something for everyone, but what are the Yoglifers looking to check out this year?
Below is just a small sample of the many performances, workshops and events that Bloom 2017 is bringing to our city this year.
Daniela Andrade– An Intimate Evening Concert
Not a yogi? Not seeking spiritual self help? No problem. If you’re looking for a chill evening to groove to the swoon-worthy vocals of Daniela Andrade, a Canadian Youtube musical sensation known for her smooth covers and original songs, Thursday evening (October 5) of Bloom 2017 is where you want to be. Daniela’s style is stripped-down, raw acoustics with her sultry vocals adding a whole new interpretation to her covers, and enriching her original tracks. Thursday evening will also be an opportunity to shop over 40 artisans and vendors.
Guru Jagat – A Keynote Talk on Invincible Living
Guru Jagat is considered the current face of Kundalini Yoga and is a pioneer in her field having founded RA MA, the Institute for Applied Yogic Science and Technology – a leading Yoga School in Venice California and Mallorca, Spain. A pupil of Yogi Bhajan, the Kundalini Master who brought the practice of Kundalini Yoga to the states, Guru Jagat’s keynote talk is sure to provide rich layers of insight into what she calls “Invincible Living”.
River Valley Hike with Garth Stevenson
World-renowned, Canadian yoga musician Garth Stevenson will be leading a hike and meditation through Edmonton’s River Valley. A unique experience with aworld class double bassist known for creating atmospheric music used by Yoga instructors around the world with the fall colours of our beautiful river valley as the backdrop? It’s a combination of so many beautiful elements for all the senses. You definitely want to be a part of this.
Ryan Leier
Founder of One Yoga studios, trained under the lineage of Krishamacharya Yoga, and currently studying under Father Joe Pereira, Ryan offers a practice that is rich with experience that is sure to expand the yoga of those in attendance. Ryan’s energy is dynamic and empowering, with his talks offering ancient yogic wisdom delivered in such a way that is palatable for the people of today.
Finally, we’re so excited and incredibly proud to have some of our very own instructors representing our beautiful community on such an expansive platform.
Sarah Zandbeek
Our very own Yoga Teacher Training facilitator, Sarah Zandbeek will be leading a practice that is sure to immerse you in her world of all encompassing yoga. For Sarah Yoga is everything – how we use our bodies and breath to communicate with the world around us, but also receive the information that the world is trying to tell us.
Danielle Murray
Danielle Murray, a figure of strength in the Edmonton Yoga community, and a facilitator of Empowered Yoga, her powerful practice is sure to get you working hard. In addition to her powerful practice, her insight and experience as a guide of other instructors will have you craving more opportunities to deepen your practice with this gem in our community.
Cole Williston
The energetic style of Cole Williston adds humour to a practice saturated with wisdom and experience that he has acquired from multiple certifications, most notably, his over 200 hours of immersion into Acro Yoga. His practice is sure to have you working, laughing and appreciating the importance of play within our yoga practice.
For more information on the amazing yogis, artists, and speakers coming to Bloom 2017, check out their website below!
Finding Stillness: Meditation for Beginners
Photos in this blog courtesy of Caitlin Varrin of Yogalife Studios, featuring Dayna Der
Those unfamiliar with the practice of meditation may look at it as something for the New Age individuals. You know, those who are avid yoga practitioners, who create crystal grids, spend time balancing their chakras and read Rumi or Osho when they have a free moment. However, meditation is by no means a new ritual (with earliest documented practices dating back before the 5th century) nor is it confined to any group or religion. Meditation can (and should be) a purely individual practice, focused on being introspective, and finding a moment to be still amidst an often chaotic existence.
The term meditation is derived from the Latin word “meditatio”, from the verb “meditari” which simply means “to think, contemplate, devise, or ponder”.
Sounds simple enough. All you really have to do is sit and ponder things, or try not to think too much. Coming from a person who is consistently on the go, and always thinking about the next project, or item on a make-believe to-do list, I can say it’s harder than it sounds. You might ask yourself how you should be sitting? Or should you be sitting? Can I do this lying down? Should I have music? Silence?
For those new to meditation, much like myself, first attempts at the practice may involve a lot of fidgeting, twiddling ones thumbs, changing positions, and eventually giving up when one realizes that they still have to prepare their lunch for tomorrow and schedule their appointments before going to bed.
So where does one start when they’re so new to meditation?
For myself, it started with yoga. The cues in yoga to focus on my breathing, as opposed to the aesthetic of the posture, is what really first took my mind beyond the physical practice and into the meditative. At the end of the practice, laying supine in savasana, is where the real magic happened for me. The guidance by the instructor to acknowledge passing thought, and then allow it to flow out like the tide going into and pulling away from the shore was what was truly changed my view of meditation. I thought the goal of meditation was the pure absence of thought, but when it turned into an acknowledge-and-release style of practice, that’s when things changed, and it became something I could do on my own.
Loving the feeling that I got from that last 5 minutes of yoga class, I sought more information on the practice of meditation, and found a wealth of knowledge in books. For a digestible read, and something to get you started, check out “Unplug: a Simple Guide to Meditation for Busy Skeptics and Modern Soul Seekers”. It starts simply, highlighting the common misconceptions about meditation, and then offers a practical approach to integrating the practice into your lifestyle regardless of how busy you believe you are. It's a no-excuses, easy read to help get you started on incorporating stillness into your daily ritual.
Another resource to get me started on meditation was a meditation app called Relax Meditation. The first week of meditating using this app was more akin to guided lessons that focused on preparing oneself to meditate, focused attention, practicing awareness, and living in the present moment. The audio on this app, as well as the options to add ambient noise, and even low frequency noises geared at stimulating brainwaves was great. It’s also handy to use as a basic app, where you can choose your “nature sounds”, music (or no music) and just set a timer that will chime once your meditation is complete.
Finally, many studios (including our very own!) offer guided meditation classes. Apps are great, and an individual practice is a healthy habit to get into, but sometimes, an in-person, guided meditation in a space that is away from home (which can sometimes subconsciously remind us of those to-do lists) is what we need to reset, and unwind from our fast-paced life. If you’re interested in attending one of our guided meditation classes check out our schedule here.
What are my basic tips for starting a meditation practice?
Like any physical exercise you do (yoga, running, cycling, weight lifting) make meditation a priority.
Set aside time in your day for a meditation practice and try to make it consistent. It’s as important as anything else on your to-do list.
Start small.
Maybe your practice starts at 10 minutes a day, where you sit, and just focus on your breathing before bed. Again, your mind is allowed to be chaotic at the beginning. At this stage, try and just acknowledge each passing thought from a third-person perspective, and release it when your mind feels satisfied.
Seek guidance.
Guided meditation was a good place for me to start, as I needed some verbal cuing to tell me how to refocus my mind and release extraneous thoughts. Whether it’s in one of our classes or via an app, some direction is good when you’re first starting out.
Make it a ritual. Make it feel special.
Probably my most important tip. For me I make my meditation practice time feel special. If I have the time to go to a class at the studio, that already is innately special time in a special setting. If I’m restricted to doing a home practice, then I make it as atmospheric as possible. I meditate in silence, but I take this opportunity to light my favourite candle, lay out my soft yoga mat, and wrap a soft blanket I once splurged on at a yoga festival around my head and shoulders. For me there’s something comforting about being wrapped in something during a meditation practice.
Looking to start your meditation practice? Check out our class schedule here for more information on our guided meditation classes!
BLOOM READ: A Book Review of Danielle Laporte’s White Hot Truth
As part of our lead up to Bloom 2017, Yogalife Studios' blog will be featuring posts about all things Bloom. Bloom reads (books), Bloom listen (music), and Bloom yoga. Keep an eye for these posts as they will be coming up right away!
Danielle Laporte: Raw, real, spiritual and best of all, Canadian.
Danielle is a celebrated author, inspirational speaker, successful blogger and entrepreneur with a voice that is palatable for those actively seeking a base in spirituality, and spiritual skeptics like myself. Don’t get me wrong, I wasn’t totally un-spiritual; White Hot Truth wasn’t my first delve into the world of spiritual self-help. My mother was an avid follower of the Oprah book club after all. But I always approached these types of books with a bit of trepidation – how can I relate to people who spend significant portions of their lives talking to shamans, monks, spiritual leaders both famous and unheard of. A few chapters into Danielle’s latest installment eased those paranoia’s almost instantly. It also gets me excited for her visit to our city when Bloom rolls around!
First, let’s establish the facts. Danielle says it herself in this book, that she is not necessarily giving advice on what you (the reader) should do to fix your life – she is merely documenting her experiences with spiritual practices and self-help culture, and her journey through the messier times in her life with the hope that we can relate and apply whatever we can to our own circumstances.
One of the most relatable themes in this book was the idea of spiritual selectivity both within ourselves and within others.
Simply, is what we’re doing to ourselves, and what we’re adopting from others truly serving us or are we being sucked into a New Age vortex of spiritual trends, or as Danielle puts it “spiritual glamour”? Do we help others by truly listening to their issues and provide real support, or do we simply judge those individuals and throw new age jargon their way thinking it’s helping, when actually it’s seizing an opportunity to demonstrate spiritual superiority?
Much like Danielle says in “White Hot Truth” sometimes when we’re going through the rough stuff in our life, we would rather someone say “that really does suck. I’m here if you need” as opposed to throwing a cliché statement like “hardship is but a creation of our mind, so just change the way you think”.
At what point are we using our self-help knowledge to empower others, and when are we actually just being a “New Age Douche” (Danielle’s words, not mine).
This is just one of the themes explored in the books, but one that resonated with me personally. Other stand out chapters are understanding how to set boundaries, knowing when we are losing our power, working towards true self love, and knowing when self criticism is productive versus destructive.
As part of our Bloom prep, give Danielle Laporte’s latest book a read. It’s an engaging, raw and real take on the culture around spiritual self help, and how to navigate through our world and find what works to empower us.
For more information on Danielle Laporte and to perhaps join the White Hot Truth Book Club visit:
For more information on her talk at Bloom 2017 and tickets to Bloom visit:
Asanas for the Cyclist
Feature photo by Kassandra Bracken, Asana photos by Caren Hui of Yogalife Studios
Many Edmonton locals are choosing to leave the car keys at home in favour of bike shoes and helmets as a means of commuting around our lovely city. As mentioned in a previous post, Edmonton’s warm summers have allowed for the development of a large density of summer festivals (see our festivals post here), and what better way to get to these festivals, and evade what is often a parking nightmare, then to hop on a bike and pedal to your destination.
Those who don’t use cycling as a way to commute may be found in local spin studios, which have grown in popularity within our city with the growth of studios like YEG cycle, Spinunity, Soul Cycle and Tru Ride. If you’re one of these two people, this post is catered to you, looking to provide yoga asanas that help to combat the common aches and pains that may follow heavy cycling.
Image from YEG Cycle's blog
Though a fun way to get around, and an easy activity to get your heart rate up, cycling for long distances (or in the case of spin classes, long durations) comes with its fair share of ailments if not balanced with cross training and stretching activities like yoga. Like any repetitive activities, we need to pay attention to the position our body is in for the duration of the activity, and look at what stretches and movements get us out of those postures we hold for so long. We should choose positions that counteract the ensuing tightness that is inevitable when fixed in a certain posture for a long time.
In the case of cycling, first of all we are either seated, or up on the pedals. Both positions keep the lumbar spine in a flexed position forward, with our hands on the pedals. In this position we invite tightness into our hip flexors, and also immobility into our lumbar spine as we aren’t really doing any rotations at that point in our back throughout the activity. Second, the chest is typically bent forward over the bike handles, with our shoulders rolled forward on the trunk, resulting in tightness in our pectoral muscles, and decreased mobility into our shoulders into external rotation. Finally, and most obviously, cycling is a lower body heavy activity – our glutes, our hamstrings and our quads are constantly working in sequence for the duration of the activity, and after long sessions on the bike can result in global leg tightness.
So how do we address these issues? Below are three categories of stretches as well as specific asana examples to work on the potential tight areas following an intense cycle session.
Lower Body Asanas:
Depending on the position of your body over your feet during cycling, you could work almost all major areas of the lower extremity – those who cycle with the upper body bent further forward work the glutes/hamstrings whereas those who cycle with the upper body more upright work the quads in a greater proportion. With the legs, it’s all about the feel of the postures. Whichever postures feel the most challenging and result in a higher intensity stretch are the ones to work on. For all cyclists, make sure you incorporate a hip flexor stretch that works into the iliacus/psoas complex as these are notoriously tight no matter how you cycle.
Low crescent lunge (Anjaneyasana)
This posture is great for addressing hip flexor tightness. Make sure, as you deepen into this posture that you are keeping the hips tucked in, and working towards elevating your chest towards the ceiling. By tucking your hips in and pushing them forward towards the front foot, you will feel a hip flexor stretch into the back leg.
Revolved triangle pose(Parivrtta Trikonasana)
Any forward fold, with the knees kept straight will address hamstring tightness. Revolved triangle is a great option for addressing both hamstring tightness and trunk immobility as it incorporates trunk rotation into the posture as well. If this is not accessible to you, a standing or seated forward fold is a great option to address both hamstrings simultaneously.
Reclined hero pose (Supta Virasana)
If you find that your quad muscles (the front of your thighs) are big problem makers after your cycle, reclined hero is a great posture lengthen out those areas. Go to a depth where a stretch is felt along the front of the thigh, either to your wrists, elbows, or fully on to your back.
Pigeon pose (Eka Pada Rajakapotasana)
An effective way to address the deeper gluteal muscles that get tight during cycling is through pigeon pose. For the greatest depth, keep the front leg parallel with the short end of your mat, and move slowly into sleeping pigeon. If this is not accessible, fire log pose, or the figure four position on your back is a suitable alternative.
Upper Body and Heart Opening Asanas
For the most part, while cycling our arms are fixed, grasping the handlebars of our bike. This keeps the shoulders and pectoral muscles in the same position for long periods of time. It’s important to counteract the resulting tightness through moving our upper body in the reverse direction through heart openers.
Upward facing dog (Urdhva Mukha Svanasana)
This posture has the dual benefit of not only opening up those hip flexors, but also reverses the posturing of cycling by moving into lower back extension, while simultaneously opening up the heart and addressing potential pectoral tightness as a result of being fixed over the bike handles.
Bow pose (Dhanurasana)
This posture allows for the chest to open, relieving those tight pectoral muscles, while also inviting more mobility into our shoulders. Make sure during this posture that the shoulder blades pulling towards each other is what guides the movement of the arms, not just the reach for the feet. If this is not in your repertoire of postures, modify by interlacing the hands behind the back, and again allowing the shoulder blades coming together to elevate the chest off of the floor.
Lower back Asanas
Supine Twist (Supta Jaṭhara Parivartānāsana)
A quick and easy way to invite more mobility into the lumber spine is through any supine twist. Laying on your back, with your knees together, drop them to one side making sure to keep the shoulders fixed to the mat. This focuses the twist on the lower body. Choose a leg position that allows for the greatest tolerable depth in this position.
If you are looking for more appropriate postures that can address the specific issues you experience from cycling, don’t hesitate to ask any one of our qualified instructors for advice following your class, or to book a one-on-one session to troubleshoot any issues you think need special attention. General guidelines: make sure the asanas produce a “stretch sensation” and not sharp pain. Muscle tension is good, but pain that is abrupt and cutting is not, and could be indicative of a more serious over use injury. In these cases, take these concerns to your local physiotherapist or physician to get a better diagnosis. Remember to keep all your health care providers and yoga instructors in the know! (see our previous article yoga and physiotherapy here).
Enjoy the ride this summer (and maybe even early Autumn too!) and make sure to keep yourself injury free by balancing out your cycling with a good yoga session!
Festival City: A Short Guide to Edmonton’s Summer Celebrations
All images featured are from the festival websites and/or blogs.
Let’s take a short trip down memory lane to 2015, when, along with cities like Singapore, Athens, and even Machu Picchu in Peru, Edmonton was ranked one of National Geographic’s top 10 summer destinations. Though to some it may seem that Edmonton being on this list is like playing a geographical themed game of “which of these doesn’t belong”, to us at Yogalife, we love our “Festival City”. Being natives to this beautiful patch of Albertan soil, we might take for granted how many interesting summer activities and festivals are right in our backyards. For this weeks post, we compiled a short list of just a handful of our favorite festivals to check out, but also link you to a helpful guide to all the wonderful things offered in Edmonton in 2017!
Edmonton International Street Performer’s Festival
July 7 to July 16
Attracting more than 250,000 people to Sir Winston Churchill Square, this festival brings fine street entertainers from all over the world to perform. You can watch anything from stand up, slapstick comedy, to fire stunts, to professional grade acrobatics and stunts.
Interstellar Rodeo
July 21 to July 23
Set in Hawrelak Park’s Heritage Amphitheatre, line up for this years festival includesBroken Social Scene, Aloe Blacc, Serena Ryder and Dan Mangan. Be prepared to indulge in some tasty food trucks as well that include Fantasia Gelateria, Filistix and Little Village.
Latitude 53 Urban Garden Party
July 22
This is the second celebration amongst a unique set of Latitude 53’s summer events. The urban garden party will close down the street in front of Latitude 53 and fill it with plants and greenery sculptures. Come dressed in your finest yellow attire (that’s the colour theme for this party) and enjoy what we expect to be stunning botanical visuals.
Edmonton Folk Music Festival
August 10 to August 13
Our summer Folk Music Festival is one of Edmonton’s most celebrated events, set in Gallagher Park, whose stunning view of the city’s downtown core at sunset provides the perfect backdrop to an assortment of world-renowned as well as local musical talent. Enjoy a day of exploring the park, where you’ll find smaller stages filled with both local artists and headliners jamming together creating a unique musical experience, followed by an evening of enjoying the heavy hitters on the main stage. This year we’re lucky to have artists like City and Colour, Jose Gonzales, Brandy Carlile and The Decemberists stop by our city.
Edmonton International Fringe Theatre Festival
August 17 to August 27
Theatre lovers are treated to 10 days of 1600 performances spread over 42 venues and 3 outdoor stages. Venue locations are spread amongst locations along Whyte Avenue as well as within Edmonton’s Downtown core. Explore performances at the outdoor spaces, akin to the street performers festival, or visit one of the indoor venues to get a more traditional theatre experience. There is definitely something for everybody!
Our city is beautiful all year round, but truly comes alive during the summer with the amount of events we’re treated to. There’s much more beyond this list of our own personal favorites. To see a full list of summer events here in Edmonton check out Taproot Edmonton’s website with listed links to all events going on. Link below!
Essential Oil Talk with Tiffany Sparrow
"The art of healing comes from nature and not from the physician. Therefore, the physician must start from nature with an open mind." - Paracelsus
In today’s society the term “medicine” has evolved to encapsulate more than just our traditional view of pharmaceuticals and people in white coats. As outlined in previous posts around yoga or physiotherapy, some professionals are referring to movement as “medicine”. Nutritionists and dieticians may consider food as “medicine”. Musicians and artists may consider music or creating things with our hands as “medicine for the mind”. Allowing the term “medicine” to be used in such a flexible way may be indicative of the public’s desire for a holistic approach to healthy living that appeals to all the senses rather than just treating internally through the consumption of manufactured drugs.
Recently, a considerable percentage of our population has turned to what’s considered “alternative medicine” practices to aid in the management of their ailments. One of those practices that have gained considerable popularity within the last decade is the use of aromatherapy and essential oils. You may have noticed within our city, the wide expanse of aromatherapy associated businesses within shopping malls and yoga studios, as well as spaces using diffusers to fill rooms with the scent of soothing lavender or invigorating mint. An essential oil, by definition, is a concentrated, hydrophobic liquid, which has aromatic compounds from plants. The term “essential” refers to the idea that the oil contains the “essence” of the plants fragrance – the characteristic scent of the plant from which it is extracted (Oxford English Dictionary for “essential oil”, 2014).
Sparrow, Wellness Advocate for doTERRA Canada
Tiffany Sparrow, an Edmonton presence in the yoga and music communities, is also a Wellness Advocate for doTERRA Canada. She explains that doTERRA’s philosophy is rooted in science and educating individuals. Part of the science behind the effectiveness of essential oils relates to neurology and the olfactory receptors in the brain. These receptors which are responsible for receiving and interpreting smell signals from our nose, are also close to the hippocampus and amygdala which are regions that are actively involved in memory and emotion. Research suggests that sense of smell has one of the strongest ties to memory and can stimulate brain activity by eliciting associated emotions may have been linked to that particular scent. Imagine the types of memories that are conjured up when you’re in your family’s kitchen while a family member is cooking a signature dish that you loved as a child. Though scents are known to elicit cognitive or emotional responses in the brain, could it be possible that scents and oils could be used for physical ailments. The research and science behind aromatherapy suggests so.
"People are realizing that natural and holistic methods are important for full embodied health and happiness".
Research indicates that the practice of using essential oils for healing has been around for thousands of years, and is referenced by ancient scientists such as Hippocrates, can be found in Chinese medicine texts and even the bible. To Sparrow, because of its ancient roots, essential oils and other holistic practices like yoga and meditation, are now making a resurgence and “people are realizing that natural and holistic methods are important for full embodied health and happiness”.
Through doTERRA’s ongoing and rigorous scientific studies, Essential Oils have been proven to work at a cellular level, providing support to the body’s natural healing ability to address root causes rather than simply masking symptoms. Because of their molecular structure, essential oils are believed to be able to cross cell membranes, as well as the blood-brain barrier. As a result they’re proposed to work within cells as opposed to residing on the surface of cells. It’s also important to note that the olfactory systems ties to emotion and memory can have an impact on physical ailments that we know to have a cognitive-emotional element tied to them. As an example, chronic pain has an intimate connection to cognitive-emotional conditions such as depression. To act on one system, such as the emotional component of the brain through essential oils and aromatherapy, may in turn have an effect on the physical symptoms such as pain. The evidence for this effect is more researched in areas of cognitive behavioural therapy, and less so in essential oils, but the mechanism by which they are proposed to work fall into the same lines.
When it comes to spiritual wellbeing, meditation is a practice that has also re-gained popularity in the last decade. Sparrow indicates that several essential oils can also assist with this practice, frankincense and myrrh being two of her favourite in her own personal practice. Oils and scent, according to the research can be a powerful tool to move through difficult emotions and find a more desirable state of mind.
Though modern medicine and alternative medicine in both literature and online debate have a tendency to clash, Sparrow believes that the practice of using essential oils and scent can only compliment our current medical system. Using oils as a method of preventative medicine or as a way to deal with bugs without turning immediately to western medicine may alleviate the stress on an already stressed healthcare system, by creating a population that only turns to traditional medication when needed. To Sparrow, essential oils may be effective in preventing “drug stacking”, a practice in which the use of one medication spurs the use of another to combat the side effects of the initial medication used.
For more information on upcoming workshops with Sparrow on essential oils and their use, as well as their application to Meditation and balance Chakras, you can follow her on Facebook at the link below:
To visit Sparrows doTERRA page please go to:
Challenging Yourself to Change
All images featured in this post are courtesy of Des Iles photography.
It’s not what we do once in awhile that shapes our lives. It’s what we do consistently.
-Anthony Robbins
The month of May, by many, is looked at as a month of change. The classic adage, “April showers brings May flowers” alludes to the notion that May is often viewed as a month of metaphorical and literal growth. This can be in reference to the literal changing of the seasons, where the snow finally begins to be replaced by greenery (hopefully!), as well as to our own physical, personal and spiritual development. As we move past April, which can sometimes be regarded as a tumultuous month, where we’re beginning our transition into spring – and thus, a change in routine – we venture into a month of greater stability where we’re more settled. This provides an ideal environment to take on a challenge that could change us for the better. For some it may be a physical challenge, such as taking up a running group. Others may commit to an intellectual challenge such as journaling daily. For a spiritual challenge, one may look into a daily practice of meditation.
The world's favorite season is the spring. All things seem possible in May.
- Edwin Way Teale
Yoga, in many ways stands at an intersection between all these paths. The physical aspect comes from the asana portion of the practice, the spiritual practice derived from the attempt at a sole focus on the breath (and of course the savasana at the end!), and the intellectual practice from the tendency towards self-reflection and constant internal evaluation. To take on a challenge that helps to kick start what we hope would turn into a long term commitment to the practice of yoga is to adopt an activity that offers growth in those three domains. Many of these challenges are 21 to 30 days in length.
The idea that it takes 21 to 30 days for a habit to form is derived largely from anecdotal evidence gathered by Maxwell Maltz, a plastic surgeon in the 1950s who noticed it took about 21 days for people to acclimate to their new physical features, and in amputees, 21 to 30 days for phantom limb pain (the sensation that a limb exists in the place where it once was following amputation) to dissipate. His subsequent book, published on the aforementioned topic, called Psycho-Cybernetics went on to perpetuate this idea after selling 30-million copies. This then became the influence of many self help books that would follow in the decades after its publication. However, does it really take 30 days to adopt a new habit?
The answer is: not likely.
This is not to say that people cannot adopt a practice as a habit in 30 days, but we have learned, through more formalized research that most people take longer than the suggested 21 to 30 day mark. Based on a study by Phillippa Lally, which was published in the European Journal of Social Psychology, on average, it takes closer to 66 days, or roughly two months to adopt a new habit. Within her data was housed a huge range in information with a small number in her study taking as little as 18 days, to many subjects taking as long as 254 days to adopt a practice as a habit. This was dependent largely on the difficulty of the habit subjects were trying to adopt, ranging from easier goals such as “drinking a glass of water with every meal” to more lofty pursuits like “running 15 minutes every day before dinner”. As a concluding statement in her study, Lally indicated it takes anywhere from 2 to 8 months before an activity is ingrained as a regular part of your lifestyle.
Though the challenge we’re offering at the studio is 30 days long, participants should aim to keep a regular practice going even after the challenge has completed to hopefully ingrain it as part of a healthier lifestyle based on the research around human behaviour.
To help yourself along the way, make sure to cut yourself some slack when attempting a challenge. There will be days where you just cannot commit to a practice, and you are going to fall off the wagon every once in awhile. However, it is sometimes the absence of an activity that we value, which helps to highlight how important it is as a practice in our daily lives.
Whatever habit you hope to integrate into your daily activities during this month of change, we wish you the best of luck! If you wish to join our community in our May yoga challenge, below are the details listed. As well, a link to register is also available down below.
Free for anyone to join the challenge
(with a valid pass that gets you from May 1st to 30th)
The names board will be up a week before the start date.
If you'd like to also enter into the prize draws, we have the option of you signing up if you want to for $20.
Same challenge rules apply from our last if entering into the prize draw:
10 / 30 classes completed gives you 1 entry
20 / 30 classes completed gives you 2 entries
30 / 30 classes completed gives you 3 entries
31+ classes completed gives you 4 entries
Mindful Breathing: Practicing Pranayama
It’s as natural as breathing.
It’s that old adage that compares the things that require the least effort to the practice of breathing. If breathing is supposedly the easiest thing in the world then why complicate it by incorporating a practice such as pranayama into your daily ritual?
Pranayama, when broken down into it’s root components comes from the Sanskrit terms “prana” which means fundamental life force or breath, and “yama” which refers to exercising control. When put together, Pranayama literally translates to “breath control.” One might view the practice of controlled inhalations and exhalations, and extending that period over long counts as unhealthy or unnecessary. However, the practice of controlled breathing may not be as unnatural as it sounds.
How many times have you found yourself in a stressful situation that became so overwhelming, and suddenly found yourself trying to take deep breaths to calm down? How often do you find yourself taking a long inhale, and a forceful exhale during a frustrating altercation with another individual or task that has consumed more of your time than you’d like it to? While it’s easy to understand the idea that breathing changes depending on the situation, the reverse also appears to be true in that we change our breathing to alter other physiological reactions. It’s a common misconception that putting the term “controlled” in front of an action makes it unnatural, but controlled breathing is anything but – altering the rhythm of our breathing cycle has long been a natural coping mechanism to various stressful situations.
Anand Shetty, from the department of Physical Therapy at the University of St. Mary indicates that the practice of pranayama can be “beneficial to people with cancer, sleep disturbance, high blood pressure, anxiety and cardiovascular disorders”. Shetty states that pranayama has the potential to enhance the “function of [the] oxygen delivery system to the tissues by way of improving structural and functional changes in the nervous system, specifically the medulla oblongata.” The medulla oblongata is a structure found at the lowest part of the brainstem and contains control centers for the heart and the lungs. Whether this occurs as a permanent structural change to these centers, however, remains to be determined.
Pranayama can help with development of muscles involved in the inspiratory and expiratory phase of breathing which include the diaphragm and intercostal muscles (muscles found between the ribs).
By enhancing the function of these muscle groups, the work of breathing is reduced and requires less energy. Shetty also cites the role of controlled breathing in “enhancing the parasympathetic response”, also known as the system that is responsible for our “rest and digest” response. Acting as a counterbalance to the sympathetic nervous system, whose role in stimulating activities pushes for a “fight-or-flight” response, the parasympathetic response helps to achieve a state of restfulness.
As mentioned earlier, to state that pranayama breathing can alter the structure and function of the brain completely is still naïve, as the research in this area remains in its infancy. While we can experience the benefits of pranayama on calming our thoughts, and achieving a rested state, it has yet to be determined if this translates into permanent changes in the brain centres of the medulla oblongata. However, we know that controlled breathing can enhance oxygen uptake. It’s a practice used by elite athletes to maintain a steady state heart rate during high intensity events, and on the opposite spectrum, used by respiratory and physical therapists in populations with breathing disorders to decrease the work of breathing and improve the efficiency of oxygen uptake.
The beauty of pranayama as a practice is that it can be easily incorporated into our lifestyle.
It requires no equipment or specific time of day. As performed in a yoga class, begin by taking a deep inhalation through the nose for a consistent count (usually a count of 4 or 5), pausing when your lungs feel saturated, and then exhaling for an equal or longer count than you inhaled with. There’s no prescription for how many times you need to do this. Instead let your mind and body guide you. Continue the cycle until you feel the pranayama practice has achieved the goal you set for it, which may be decreased stress, improved mental clarity, or a regulated heart rate on a run.
Give it a try the next time you find yourself in a high stress situation. See how effective controlled breathing can be in mitigating the side effects of living in a fast-paced environment, and allow yourself some time to slow things down using the breath.
To read Anaand Shetty's article in full, titled "Pranayama Breathing is Better for Brain Function" please follow the link below:
Spring Cleaning: The Practice of Minimalism
Everything meaningful and nothing else.
All images featured in today's blog post are courtesy of Des Iles Photography
On basically every website, blog, or book devoted to the concept of minimalism you’ll find a discussion on the common misconceptions that follow those leading a lifestyle guided by a minimalist mindset. Does being a minimalist mean that you shed every piece of furniture in your house save for a single chair, because technically that’s all you “need”? Does being a minimalist mean you de-clutter everything in your closet but a t-shirt, underwear and a pair of pants? Is leading a monk-like lifestyle necessary to classify one as a minimalist?
The answer simply is: Maybe.
If you choose to lead a minimalist lifestyle to that extreme, then that definition of minimalism could potentially be your truth. It isn’t, however, a requirement to lead such a bare life to consider yourself a minimalist. Many minimalists own as much material posessions as the next person, but still place themselves under the minimalist heading. As Leo Babauta describes it, minimalism is a mindset, focused on clearing away
“all but the most essential things – to make room for that which gives us the most joy.”
The idea is to filter out the proverbial noise in our lives so that we may focus on what is important to us – when described this way, minimalism can be applied to more than just material possessions and cleaning out your clothes closet. It could be very well that we’re hoarding material possessions, but is it not possible that, without even being aware, we’re hoarding responsibilities, hoarding debt, or hoarding mental noise that’s preventing us from achieving inner peace or spiritual clarity?
Many of us have been there in one way or another. Perhaps you’re the yay-sayer, who agrees to take on every task that’s thrown on our table at work or within our social circles. Perhaps we crowd our schedule with a to-do list without leaving room to be quiet. Maybe we’re too busy satisfying the needs of those around us without giving enough consideration to our own necessities.
Maybe you’re the empath who takes on the emotional baggage of those individuals in your life who are struggling to cope leaving little to no room in your mind to express your own emotions surrounding difficult circumstances that inevitably find their way to your doorstep.
Perhaps you’re the workaholic who clocks in more than 70 hours per week in lieu of having free time to devote to social endeavors.
At their core, none of these people described are doing anything wrong. However, when these individuals find that the excess they take on (be it work, emotional baggage or responsibilities) interferes with leading a happy, fulfilled life, that’s where minimalism identifies these habits as problematic.
So how does one pursue minimalism?
First: Identify
Minimalism starts with being reflective. You can analyze your work habits, your social circles, or your spiritual clutter even, and begin to identify what is and isn’t necessary for you to be happy. What pushes you forward in these areas? What holds you back?
Second: Start slow
It can be challenging, and even impractical to do a drastic purge of things that don’t serve you in your every day life. We develop a certain comfort level with the amount of figurative and literal clutter we house in our space, so it can be challenging to take those first few steps. To optimize the chances of being successful in cleansing, start slow. Be methodical. Consider those things that don’t serve you, whether material, or mental that can be released with the most ease, and go from there.
Third: Be prepared to say “no”
As cliché as it may sound, sometimes the hardest part is letting go. In a lot of cases, the hardest word to say is “no”. It might simply mean saying “no” to that dinner party you’ve been dreading and instead treating yourself to an evening with your favourite book, or saying “no” to a piece of clothing that you know you already have in your closet, but in just a slightly different cut. It may seem hard at first, but those who are experienced minimalists say it gets easier with practice.
Whether you decide that minimalism as a mindset is worth trying, it’s guiding principle is something that we can all integrate into our lives in some capacity. To cleanse ourselves of those things that don’t elevate us, and to make time for serving ourselves as opposed to always putting our needs second is something that many of us can stand to do more of. Consider this practice as something to kickstart your spring cleaning.
For more information on the practice of minimalism, free essays on the topic, and links to other minimalist websites check out:
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