Yogalife in September: Grounding
Happy Labour Day, friends and fellow yogis!
We hope you've enjoyed the last days of the warmer rays here in Edmonton—what a spectacular summer it has been! As the sunshine slows and school begins, it's a great time to reflect on and give thanks for all of the good things warmer weather has brought—opportunities to break from routine, to take time away, to share extra laughs and love. And as we progress towards fall, for many of us it's back to school, or back to a more steady pace of life. That's why our Media Team this month is focusing on grounding—re-connecting with our roots, finding our calmly abiding centre within. We'll focus our Foundation Fridays on some poses that will help you find your steady seat, and share some tips and techniques to help if you feel like you're stuck with your head in the clouds and nothing on the ground beneath you.
In tune with our theme of grounding, today is also Day 1 of our #HappyHips Challenge on Instagram! Hips are an area of your body that are totally connected with your legs and feeling of being stable and connected to earth. By practicing each pose that we post daily on our Instagram, you'll not only explore new spaces within your asana practice, but you might notice you also feel a little more steady within yourself. Check it out, and don't forget to tag us @yogalifestudios when you participate!
Foundation Friday: Yoga for Better Sleep
This post is an instalment in a series that delves into the basics of yoga—looking at its postures (asana), breath (pranayama), philosophy, and all the other essentials—giving you the foundations upon which to build a solid practice. Today's focus is a little bit different—we're looking at how yoga can be beneficial in sleep. Because what could be more foundational for your yoga practice, your day—your life!—than a good night's rest?!
Foundation Friday: Yoga for Better Sleep
We all know the symptoms—dark half-moons under the eyes, lion-sized yawns, a lowered level level of alertness. If you've ever spent a night—or a string of them—tossing and turning, clock-checking, and worrying yourself awake, you're certainly not alone. According to the CHFA, one in seven Canadians have insomnia, or trouble falling asleep or staying asleep. And sleep deprivation is one of the leading causes of stress among American adults. As anyone who's spent a night sleepless in bed knows, counting sheep may be a somewhat entertaining attempt to lull yourself into a sweet slumber—but it's not always the most effective.
Bed-time yoga has been proven as an effective method of lessening the time it takes to fall asleep, and lengthening the time it takes to stay asleep—so much so, that even the U.S. Department of Defense has been using a yoga nidra derivative to help treat its soldiers sufferrering from Post-Traumatic Stress Disorder—an ailment that shares similar symptoms with insomnia, like anxiety, or the inability to sleep at night. While sun salutations and vinyasa are not particularly recommended, some gentle, calming yoga postures—done next to, or even right in your bed may help to soothe your mind and body into a sleep-state. Check out our top five yoga postures to help with sleep, below.
You'll notice that this list includes plenty of forward folds—forward folds, or extension promote a turning inwards, helping to rest and soothe the brain. Forward folds stimulate a cooling sensation in the body, and also help the digestive system to assimilate whatever hasn't yet been digested, whether physically or metaphorically.
1.Downward Facing Dog, or Adho Mukha Svanasana
Start from all fours, or a Tabletop position with your wrists outer-shoulder distance apart and your knees under your hips. Tuck your toes under, and press your hips skyward. You might need to bend one knee, and then the other to find some space in your back body to make this posture more comfortable. Bend both knees, and send your belly back towards your thighs. Lengthen your ears away from your shoulders.
2. Seated Forward Fold, or Paschimottanasana
Sit up with your legs extended in front of you. Remove the flesh from underneath your sit bones by manually sliding it out from underneath your seat. Extend your heart forward towards your legs, and then fold forward. Relax your arms beside your feet or legs and let your head be heavy. Use the physical feeling of turning inward to help guide your mind inward as well—turning your thoughts off from the day behind or ahead of you, and instead focusing on calm breath and the physical sensations you feel inside your body.
3. Supine Twist, or Supta Matsyendrasana
Bend your knees, scoot your hips slightly over to one side, and then lower your legs to the opposite side of your hips. This should help your hips to stack over top of each other. Turn your head opposite your legs if it's okay for your neck. If your knees are lifted uncomfortably away from the floor or your bed, you might support them with a blanket or pillow (bonus since they're so close!). Again, breathe deeply into your belly to invite a gentle compression into your internal organs, facilitating digestion both physically and metaphorically—helping yourself to integrate the happenings of your day so that you can rest and prepare yourself for the next. This posture may also help to alleviate any back and neck discomfort that prevents you from falling asleep.
4. Child's Pose, or Balasana
Fold your torso forward between your legs and allow your forehead to rest, on either your bed, or stacked palms or fists. Take slow, deep belly breaths. If you like, you can massage your brow by gently rocking your head from side to side.
5. Corpse Pose, or Savasana
Set yourself up into a final resting posture—you might try lying down with your arms right alongside your body and feet hip-distance, or maybe you feel more comfortable extending your limbs further away from your torso. Once you're completely comfortable and at ease, try a yoga nidra technique:
Work through your body slowly, one piece at a time—draw all of your awareness to that part, starting at your feet. Notice the way your feet feel, and if there is any tension or muscular engagement in your toes, the balls of your feet, your arches, your heels, your ankles. Consciously relax that part of your body, using your long, drawn-out exhales to soften. Work your way up through your legs, your arms, your torso, and your head. Once you've covered all of the areas of your body—if you've made it through all of them without dozing off!—notice the way you feel now, and see if you can tell your mind to relax in the same way you have your body.
Use these postures alongside a deepened, calm breath. If thoughts are giving you anxiety, or preventing you from falling into a sleepy state, you can try writing them down in a bed-side journal, or try to let them pass by you without getting attached. If these postures aren't enough, you might try making some small lifestyle changes—like avoiding caffeine after lunch, turning all your screens off at least an hour before bed, or settling into a nighttime ritual to help tell your body it's time to rest.
Let us know what's helped, and what hasn't in your journey to easy rest. Sweet dreams, yogis!
Taylor Nystad: On Completing the Ironman
Before completing her shifts at the studio, we just had to get one last story from Taylor regarding a major accomplishment in her life, completing the Ironman Triathlon. Taylor gives us a detailed account of what it's like to be in one of the most esteemed triathlons in the world. Congratulations Taylor!
4am:
My alarm goes off, but it wasn’t necessary as I had maybe slept for 30 minutes total since 9pm the night prior. Cue the anxiety attack. Everyone is now awake and getting ready. Me, on the other hand, am crying and considering handing in my timing chip. At this point I’m too afraid to race, I don’t feel ready. I force myself to eat something but I think I might vomit.
6am:
We’ve finally reached Alta Lake via the shuttle busses. There are athletes everywhere in the transition area. I feel a little better but still want to bawl my eyes out every few minutes. We get our bikes ready and put our wetsuits on. It’s time to say goodbye to our friends and family as we head to the lake to warm up.
6:55am:
It is 5 minutes to the swim start. Everyone is floating in the water. I then realize I have misunderstood the swim course and am at the front of the line. In reality I wanted to be near the middle as I am an average swimmer.
There are people everywhere, so there’s no chance for me to move farther back.
The swim:
The cannon goes off and instinctively I start swimming. I am literally in a human washing machine; there are people everywhere. I’m getting kicked, pulled, grabbed, and shoved. I know I have to stand my ground or else people will swim over me. The course is a two-lap rectangle, so I know I just have to endure this until the first turn. Once there, I decide to swim on the outside of the course. I know it might slow me down, but it’s a better alternative to swimming in the flurry of people. I end up swimming 4.5km, and am 10 minutes slower than what I originally wanted.
Swim to Bike transition:
Everyone is running out of the water to his or her transition bags but I decide to walk. In the swim I didn’t use my legs so I’m still feeling a little shaky. I grab my bag and make it to the change tent.
Let me just say now that the volunteers for this event are absolutely amazing.
A volunteer finds me and helps me with whatever I need. Trying to put on compression socks out of the swim was probably a bad idea. I don’t think I’ve ever had that much difficulty putting socks on. I get the rest of my gear on and run out to find my bike. Volunteers lather my arms with sunscreen.
Now it’s off to bike 180km.
Bike Km 1, Alta Lake to Callaghan:
There are cyclists everywhere. This was my first triathlon and cycling event so I was for the most part, unaware of what was in store. I pass people, and people pass me. The first portion of the course was mostly downhill which gave me enough time to settle into the new demands that my body was putting on me. I started off easy on my nutrition, waiting for my body to adjust.
Km 25 Callaghan- Whistler:
This was the first real climb of the race. 12km uphill to the top of Olympic village where the ski jumping venue is. But what goes up must come down. I had biked this portion once before in May so I knew what to expect.
What I didn’t know was how my body would fare going 180km. The farthest I had biked before in training was 100km, once.
I went with the philosophy of taking it one hill at a time, and to not push myself too hard.
I made it up Callaghan at a good pace. Going downhill Callaghan was a nice break for the legs. Once at the bottom of Callaghan was the climb back up to Whistler. This wasn’t too hard as you had some downhill moments to rest. I made sure to maintain my nutrition plan: 2 gels, 1 bottle of electrolytes every hour. If I had any inkling of a muscle cramp or GI issues, I took a sodium capsule right away.
Whistler to Pemberton:
Biking through Whistler was the first time I saw my friends and family since leaving Alta lake. You only see them for a few seconds, but it gives you a boost of energy. At this point I was three hours into the bike and was on track for my goal time. Whistler to Pemberton was essentially all downhill with the exception of a few small climbs. 1500ft drop in elevation to be exact. This was once again an opportunity to rest the legs to prepare for the 80km you had left once you reached Pemberton.
Pemberton Out and Back:
I finally received my special needs bag. Mine had an endurance drink, dried mangos, ibuprofen, sodium capsules, gels and skittles. You’re probably questioning the skittle part, but if I was in serious risk of bonking, I needed a rapid sugar dose. Skittles do the trick. I took everything from my special needs bag and put it wherever I could on my bike.
Once you leave Pemberton there is a 25km out and back of dead flat road in the valley.
This was the most boring part of the course. That turn around point could not come soon enough. I knew I had to fuel and pace properly on this portion because the last 30km of the bike was the most difficult. I wanted to bike at my original goal pace, but I knew if I pushed too hard, the rest of the bike would be a suffer-grind fest. It felt as though a hundred people passed me. I just had to remind myself that I was doing my own race and I was on pace to make the cut-off.
Pemberton to Whistler:
I have been dreading this all day. I had done this portion of the course back in May, and let’s just say it went less than ideal, as in I had to walk up a few hills. There was one last aid station before the climb so I stocked up on everything that I could. I had saved a few espresso gels from the special needs bag. These gels would be my saving grace: just enough of a caffeine boost to keep you going when there’s no fuel in the tank. I went into the climb saying I would take it one hill at a time, just as I had done earlier. Everyone who passed me in Pemberton, I caught up to.
It was 32 degrees and there was no shade. People were dropping like flies.
There were people on the side of the road, walking, vomiting, and a select few receiving medical help. My legs felt good and I knew to just take it easy. I ended up staying with a few other cyclists. We all talked to help distract us from the constant stream of hills that never seemed to end. I kept drinking as much fluid as I could. At one point even my water was so hot that drinking it made me feel uncomfortable. I just knew I had to keep going.
Reaching the final aid station was like finding water in the middle of the desert.
I knew I only had 10km to go and that the end was near. I just kept biking but by this point I felt like I was going to bonk. I ate whatever fuel I had left and popped sodium pills like they were candy. I finally saw my family back into Whistler. I had made the bike course before the cut off; I was ecstatic.
Bike to run transition:
I don’t think I have ever been so excited to get off of a bike in my entire life. If you ever want a free bike you should wait by the athletes at the end of the bike course on an Ironman.
After being on that bike for 180km you don’t want to see it ever again.
The volunteer who relieves you of that bike is an absolute savior. I get into the women’s change tent to switch to my run gear. Once again the volunteers are incredible and help you with whatever you need. I change my gear and head out onto the course.
Run Km 1-21:
I get out onto the run course and am surprisingly jogging. Well, more like shuffling. My jog pace was a fast speed walk at best.
I had 7 hours to do the run, but I forgot to put ibuprofen and sodium in my bike to run bag and I needed it badly.
I wouldn’t get any of those items until the halfway point, in my special needs bag. I just knew I couldn’t stop moving. At every aid station I drank pepsi or chicken broth for sodium and ate a gel. There were people everywhere on the course cheering you on which helped.
Km 22-41:
I finally have my sodium and ibuprofen, which helped immensely. Every step I took pounded into my knees. I knew I had done some damage but I wasn’t exactly sure to what extent. I had done the first half in just over 3 hours so I knew the odds were in my favor to finish. I had just less than four hours to do a half marathon.
They were going to have to pull me off the course before I would willingly quit.
By KM 30 my dad had caught up to me (he was also racing). We sped walk the last 10ish km and ran on every downhill. We were close to the finish line and could hear the music and crowds going wild. We were so close but it all felt so far away.
The finish line:
We had finally made it into the village area. I tried to jog but I could barely sustain it, even with everyone cheering me on. I made the last turn and there it was, the finish line. Suddenly any pain in my body had disappeared. After over 16 hours I had finally made it to the runway of the finish line.
Everyone was cheering for me.
One person stuck out their hand to high five me, and the next thing I knew everyone was doing the same. Running down that finish shoot was Euphoric, a culmination of raw emotion and exhaustion. Cameras are flashing everywhere to capture your golden moment and the announcer tells everyone your name. I crossed that finish line, and for the first time in over 16.5 hours, I could finally stop moving.
Crossing that finish line is an experience that I will never forget. It makes all the hardships endured completely worth it. I believe that it will be a source of inspiration for the rest of my life; if I can make it through an Ironman, what can’t I do?
-Taylor Nystad
Brandon's Final Words
Brandon's final classes were today, Saturday, August 16, 2014. He felt compelled to write one last thank-you to the Yogalife community.
Gratitude.
I am thankful that Yogalife was the very first studio that I was able to teach at. It’s actually the only studio I have taught at so far. I am thankful that a chance was taken on me, even though I was very early in my teaching career. I am thankful for you, all of the students, who have generously allowed me to guide you, share with you, and grow with you. Even share a quote or two. I am thankful for all of the knowledge I have gained over the past two years.
I am thankful for all of your support.
For attending my classes so diligently. For following me to the North Studio when I would teach there. For coming to my Warriors of Change and Art of Massage Workshops. For joining my wife and I in Nicaragua.
I am thankful for your trust.
Thank you for trusting me enough to feel as though I had something to offer you. My hope is that I have helped even one of you in your journey through yoga and life. Thank you for allowing me the opportunity to be even a small part in all of it.
I poured my heart and soul into this studio and everything I was involved in, and I promise to continue to do that for the yoga community.
If you want to connect with me, or find out where I end up and what I am up to, please follow me on Facebook at Brandon Jacobs Yoga.
“Letting go and moving on means to come to the realization that some people and some places are a part of your history, but not a part of your destiny.”
Highest Regards,
Brandon
Brittany's Final Words
Brittany's final classes at Yogalife Studios Edmonton were on Sunday August 10, 2014. She wished to say a few words as her parting gift to the Yogalife community.
Yogalife was one of the first studios that welcomed me in my infancy as a yoga teacher. I was so willing and excited to play a role in the growing community and taught a lot that first summer. So much has shifted since I began teaching at the studio over 3 years ago. Not only have I witnessed the growth of the community and studentship at Yogalife, but within our city as a whole.
We are truly so lucky to have such committed students and teachers of this practice just within our beloved Edmonton.
I’ve been lucky enough to have had such fun, inspired and lively people in my classes at Yogalife. It would not have been such a memorable and enriching experience if not for the students. From putting holes in the walls in Power Upside Down to bringing us chocolate covered bacon, or even giving me (the yogi on the bus) a lift to the train after class. I’ve laughed so hard, felt so loved, so appreciated and so very inspired by everyone I’ve had the privilege of meeting in my time here.
Teaching the Tuesday night hot flow class has become one of my favourite teaching memories.
That class was truly unique from week to week, and I always loved showing up to that class knowing you would be making wild animal sounds, dancing in the dark, doing ridiculous amounts of core and purely delighting in your practices. I always felt uplifted after teaching that class, and for that, I am forever grateful.
Thank you for allowing me to be but a small piece of your practice these last few years. Words are not even close to being able to express the love I feel for this community. If you would like to reconnect, please follow my Facebook page, Yogi on the Bus.
I whole heartedly welcome the notion of crossing paths with each of you again one day.
In Love and High Spirit,
Brittany
Foundation Friday: Drishti
Zoran's drishti aids in his balance and concentration.
Foundation Friday: Drishti or Gazing Point
Drishti (meaning: "full seeing", vision, point of view, intelligence or wisdom)
Pratyahara: sense withdrawal
Dharana: concentration
drish-tee
"The eyes play a predominant part in the practice of asanas." - BKS Iyengar
Drishti, or focused gaze, is a means for developing concentrated intention. It relates to the fifth limb of yoga concerning sense withdrawal, as well as the sixth limb dharana relating to concentration. There are a total of 9 drishtis and each yoga asana is associated with one. There are many yoga systems that use this practice and differences regarding which are used for specific asanas, but drishti is mainly part of the Ashtanga Yoga, Hatha Yoga, Bhakti Yoga and Raja Yoga traditions.
Why do we practice drishti?
Focusing your gaze as specific points allows your concentration and intention to flow in a circular manner. The gaze first comes from within and is then directed outward to a specific point. This intense focus creates an energy that is reflected back into your body to hold your concentration. This allows the 'looking' to reflect inward, creating a withdrawal of the outward senses and a connection to Self. The directed gaze also gives the mind a focused visual stimulus; wherever your eyes go your mind will follow. Drishti allows the mind to be singularly focussed and balances our internal and external practice. In a visually addictive world, our attention is like currency. Spend it wisely!
Drishti may help...
- concentration
- inner connection
- posture alignment
- meditation
- cleansing the mind
In Urdhva Mukha Svanasana (Upward-Facing Dog Pose), for instance, we gaze at the nose tip: Nasagrai Drishti. In meditation and in Matsyasana (Fish Pose), we gaze toward the Ajna Chakra, the third eye: Naitrayohmadya (also called Broomadhya) Drishti. In Adho Mukha Svanasana (Downward-Facing Dog Pose), we use Nabi Chakra Drishti, gazing at the navel. We use Hastagrai Drishti, gazing at the hand, in Trikonasana (Triangle Pose). In most seated forward bends, we gaze at the big toes: Pahayoragrai Drishti. When we twist to the left or right in seated spinal twists, we gaze as far as we can in the direction of the twist, using Parsva Drishti. In Urdhva Hastasana, the first movement of the Sun Salutation, we gaze up at the thumbs, using Angusta Ma Dyai Drishti. In Virabhadrasana I (Warrior Pose I), we use Urdhva Drishti, gazing up to infinity. In every asana, the prescribed drishti assists concentration, aids movement, and helps orient the pranic (energetic) body.
In some cases, an improper drishti can actually be harmful, like shoulderstand where the head should not turn to look left or right. Keep this in mind when working with drishti in your practice.
Let the drishti be your guide in to the unseen, to your source, your truth. Allow the flow of your gaze bring you into your true balance and nature.
Guest Post: Inner Glow Nutrition
We are ecstatic to have Inner Glow guru Kristine Fraser back on the blog with awesome information and a delicious new recipe. Read on!
A little bit about Kristine:
Kristine Fraser is a Professional Engineer turned Holistic Nutritionist. A corporate wellness speaker and consultant on natural health, she conducts 8 week "Get Your Glow" challenges in collaboration with corporations and yoga studios, offers one on one coaching, cooking classes, and retreats.
Inner Glow Nutrition
Your Life Changing Supplement!
Well it may not be what’s trending on twitter right now, but it is certainly coming to the forefront of more people’s nutritional conversations, as it should. Truly, a missing link for many of our current ailments, such as bloating, fatigue, a weakened immune system, ridding the body of excess belly fat and one major symptom in particular: brain fog... check out www.innerglownutrition.ca/something-to-chew-on to read more!
AND! The best way to get your coffee: Monkey Style! These freezer packs are great to premake in the freezer and make your grab and go morning “monkey coffee” Try with a few variations outlined below.
Chocolate Monkey Coffee
For your pre-made smoothie packs... 1 banana 4 ice cubes 2 Tbsp of almond butter 3/4 tsp each cinnamon and vanilla 4-5 dates 2 -3 Tbsp raw cacao.
Brew pot of coffee and leave in refrigerator in a glass mason jar with a cute white lid. When ready to make blend 1/2 cup cold coffee, 1/2 cup almond milk (or your own variation), contents of frozen smoothie pack and any extra cacao or sweetener to your liking. Coconut water, protein powders and greens would fit in nicely as well. ENJOY!
Make your version and hashtag #innerglownutrition to be featured on instagram!
Catching Up With Joe Byram
Catching Up With Joe Byram
Yogalife Studios Sponsored Athlete Joe Byram is having an awesome summer. After being named to Team Canada in April he has been training and prepping for the Pan Pacific Championships which run August 21 – 24, 2014 in Gold Coast, Australia.
Joe just got back from a trip to California a few weeks ago and here's what he passed along to us:
The trip to California was a great experience: I had the opportunity to race some of the best swimmers in the world (Michael Phelps, as one example) at the first of two meets, the Santa Clara Grand Prix, near San Jose. My times and placing in my 100m backstroke were okay, but my 200 backstroke was abysmal.
After Santa Clara we went to Mission Viejo, near Anaheim, to train for 3 days, then to race at another meet, the Fran Crippen Memorial Swim Meet of Champions. For the most part, my performances improved from Santa Clara, with the exception of the 200m back, which got even worse...I guess if I am going to swim slow, California is a pretty nice place to do so: we swam outdoors the whole time (without major sunburns!) and had the ability to bodysurf in the Pacific a few times. A rough life indeed.
These meets are what we call "in-season", when our training load is high, and our bodies and minds are tired.
I raced at Provincials here in Edmonton last weekend, but swam events I normally wouldn't. Next weekend I head to Saskatoon for Nationals as a final prep for Pan Pacifics with Team Canada in Gold Coast, Australia. Nationals will be interesting, as I will be "unshaved and untapered" while most of my competitors will be shaved and tapered, as it is their pinnacle meet of the summer. The goal is to push through any tough spots and swim the fastest I have all season.
Check out this video we made with Joe to learn more about his practice and his experience at Yogalife.
Yogalife Sponsored Athlete: Joe Byram from Yogalife Studios on Vimeo.
Thanks Joe!! Best of luck in August!
Foundation Friday: Sama Vritti Breath
Yogalifer Amy Stuparyk shows us you can literally practice this breath anywhere!
Foundation Friday: Sama Vritti Breath
Pranayama (meaning: to restrain or control life force) Sama Vritti or Equal Breath (Sama = even, smooth, flat, equal or same, Vritti = fluctuations or modifications)
sa-ma vree-tee
Why do we practice Sama Vritti breathing?
As the saje Patanjali teaches, we practice yoga asanas and meditation to calm or smooth the fluctuations of the mind (yoga-chitta-vritti-nirodhah). This same principle can apply to sama vritti pranayama—smooth, equal breaths to inspire a calm mind. As the name suggests, the purpose of sama vritti is to create a steady, equal rhythm to create a quality of 'sameness' or balance in the flow of consciousness. Pranayama—or breathwork—is one of the eight Limbs of Yoga (more on those to come!) and can be practiced on its own, or alongside asana (postures).
Sama Vritti may help...
- distractions of the mind
- anxiety
- heart rate
- flow of consciousness
- general focus and attention
- achieving a meditative state
- steadiness in our seated and asana practice
How is it done?
Pranayama often fixes a ratio between the length of each inhale and exhale. In sama vritti pranayama, the ratio is equal. It is a good idea to begin the practice of sama vritti pranayama in the reclining position and then continue by moving on to a seated practice.
To engage sama vritti pranayama, try restricting your breath to an even count on both the inhale and exhale, for example: an inhale = 4 counts, and an exhale = 4 counts. Continue with this pattern.
You can increase the number of counts for each inhale and exhale as you feel comfortable, enjoying the longest pattern you can sustain! Remember to take your time and stay steady with the counts. Notice the way your body, mind, and spirit feels quiet and calm after a sama vritti pranayama practice.... and then carry this with you throughout your day!
Foundation Friday: Savasana
This post is the first in a new series that delves into the basics of yoga—looking at its postures (asana), breath (pranayama), philosophy, and all the other essentials—giving you the foundations upon which to build a solid practice. First off, we’ll be taking a look at the quintessential yoga asana, or pose—savasana.
Foundation Friday: Savasana
Asana
Corpse Pose, or “Savasana”
(sava=corpse, asana=pose)
sha-vass-a-na
Savasana is the most important—and perhaps, the most difficult—pose in yoga. While it may appear that someone in savasana is simply setting up for a nap, the goal is not actually to fall asleep—rather, savasana intends to mimic the restful effects of sleep by rejuvenating the body, mind, and spirit while the practitioner remains conscious. Since we are not distracted by sensory sensation in this restful position, we are perfectly prepared to lie in quiet awareness of our breath, of our mind, and our humble presence. Without attaching any judgment on to our pattern of breath or to any thoughts that may arise, we may simply be conscious of them.
Why do we practice savasana?
Savasana is a perfect place to pause and find some peace before yoga, to settle our minds and bodies, to get ourselves into a quiet space, setting the tone for our practice. After asana practice, it is so important to take savasana—savanasa is where our bodies make sense of everything that happened throughout practice. This is the time that we can integrate any new sensory information throughout our bodies—where we can soak up all the goodness of practice and let it sink in. It is also an exercise in calming the nervous system, and just like any muscle in our body, the more we can train our brains to find quiet—to slow down and simply notice things the way they are—the stronger our brains and nervous systems will be at mimicking the same quiet, stillness, and calm throughout the rest of our lives.
Savasana may help…
• Decrease your heart rate • Lower your blood pressure • Alleviate muscle tension • Lessen anxiety • Heighten your ability to concentrate or focus • Increase your energy levels
How do I get there?
- First, lie on your back. Lay your feet outstretched from your body about hip-width distance apart, with your arms outstretched a few inches away from your side body, palms face up.
- Let your toes relax to the sides (your feet may rotate outwards slightly).
- Slightly tuck your tailbone under to lengthen your spine.
- Tuck your shoulder blades underneath your body to open across your chest.
- Slightly tuck your chin in to keep the back of your neck long.
- Close your eyes.
- Relax and soften everywhere that you can in your body.
- Release any breathing technique you may have been using in class—breathe naturally.
***Note: comfort is essential in savasana—find whichever variation of savasana is the most relaxing to you, so that it will be easier for you to avoid distractions.
If this position is uncomfortable, you can:
- Keep your upper body the same, but bring the soles of your feet together and let your knees fall wide
- Place the soles of your feet mat-width distance apart and rest your knees together (helps if you are experiencing lower back discomfort)
- Place a bolster under your knees (also helps with lower back discomfort)
We hope this helps you better understand the concept of savasana. Please feel free to comment with any further questions. And let us know if you have something you would like to see featured in Foundation Friday!
Featured Yogi Of The Month: Neil Haggard
This month we caught up with Neil Haggard, Yogalife's resident adventure yogi who has been with us right from the start! When Neil's not travelling, you can find him leading classes and workshops or riding his bike. What a perfect ambassador for Bike Month! Neil is an active cyclist, hiker and climber and is inspired by how Yoga builds strength and flexibility to support and enhance so many outdoor activities.
Neil shares a bit about his upcoming Yoga for Summer Athletes workshop, Sunday, June 29 3:30-5pm:
Click here to register!
I am excited to offer this fun yoga workshop to active summer yogis! Runners, recreational cyclists, walkers and hikers will benefit from an invigorating Yoga Asana practice to build flexibility for hips, hamstrings and develop a strong core! This workshop will be fun and challenging, for anyone active in summer activities who wish to enhance their fitness, strength, flexibility and knowledge of anatomy! We will work with breath techniques, experience stress relief and learn ways to develop a deeper sense of health and well-being! Come and join with other like minded yogis, as you deepen your practice, and give your body the support it needs to continue with the outdoor activities that you love!
How did you get your yogic start? Who brought you to your first class, what was that like, and where was it? My start in yoga was 17 years ago as a runner with tight hips, hamstrings and a sore back. I found yoga helpful in stretching my body and savasana was so helpful in dealing. I learned to breathe, started cycling and found it really helped me when I was racing road bikes and doing time trials. I had a wonderful Korean senior teacher (Julie Jeong) at the YMCA who inspired me to continue and eventually join the Yoga Association of Alberta where I became a certified YAA teacher. I have been teaching for 11 years and enjoy teaching Hatha, Yin, hot and warm flow, and core to all levels and abilities. I am now an intermediate teacher with the YAA and was one of the original yogis who started with Yogalife a few months before we opened the South studio! I teach morning Hatha on Mondays and 7 pm Foundations and 8:30pm Warm Flow on Thursday evenings as well as various workshops throughout the year (Tibetan Singing bowl meditations, Yoga for Cyclists, Anatomy for Yoga, etc) I am excited to offer a workshop for Summer Athletes on Sunday, June 29 3:30-5pm - a strong, fun practice to enhance all summer activities!!
Share a favourite quote, lesson, or teaching that inspires you.
There is do, or not do...there is no try - Yoda
What's your favourite music to practice to (or do you prefer silence?)
Karunesh (~compassion) has some amazing music to practice with, and I use their music while teaching. Gandalf also has some incredible music for asana and meditation!
Your favourite books, yogi-inspired or fiction.
Light on Yoga by BKS Iyengar and Judith Lasater's Living Your Yoga are two favorites
Tell us about your first teacher training.
A River Lodge yoga retreat with the Yoga Association of Alberta where we each had to teach 2-3 poses to other teachers. It was incredible how much we learned from each other and the senior teachers.
Where's your favourite vacation spot?
Nepal - I lead Yoga & Culture tours and treks to Nepal each year and when I return this October, it will be my 13th time there! I keep a Nepal blog - www.neilinnepal.blogspot.com. I have just returned from nearly a month cycling in Norway (my 4th time there so I guess it is also a fave)
What is your favourite meal to make and share with friends?
Seafood and a nice California or Australian wine!
What's your favourite pose/sequence/area of the body to work on?
I actually have 2 favourite asanas - Kapotasana - my piriformus always needs a stretch and Warrior II for strength
Who inspires you?
Gandhi and Iyengar
Share your favourite self-healing practice.
I breathe, meditate, enjoy stillness and nature while cycling solo Jasper to Lake Louise, which I do for 3-4 days each year! Very restorative. I climb rock, XC ski and Ice climb as well as do some mountaineering which I find meditational to be in the mountains and notice the stillness, clear my mind and enjoy this amazing earth!
Where's the next place you want to travel?
Central and South America are waiting - Patagonia, Machhu Pichhu, Ecuador!
Share one of your life goals.
A life goal would be to move to a country in Asia to live, steep in the culture and become fluent in the language. I plan to fly around the world in 2-3
years!
Namaste Neil! Thank you for sharing.
Virya Yoga Challenge
Virya means diligence, effort and enthusiasm
Join us for the next 3 months to build a more balanced and consistent yoga practice in your life this summer.
Yoga is an inward journey for all of us so allow yourself the time and space to develop your own personal practice.
THE DETAILS
A minimum of 3 practices per week from March 1st until May 31st.
There are a total of 13 weeks plus 4 days in that time.
You will receive a journal upon registration to keep track of your weeks and practices as well as marking your weeks in-studio.
This challenge is meant to help build consistency in your week to week, month to month lifestyle. To commit to yourself to practice every week, three times per week means to consistently build discipline in your practice. Extra classes in one week will not count towards the next. This practice is about consistency and how you can maintain a healthy happy body each week.
If you can’t make it to the studio or you plan to go on vacation, bring us with you!
Show us how you’ve kept up with your practice during that week. Here is an option:
Tag us @yogalifestudios and Hashtag #YogalifeViryaPractice with your preferred social media to let us know your progress, or let us know in your own creative way how you’ve been keeping up with your practice.
Join our Facebook Group to be motivated and to motivate others during the challenge.
So Fresh And So Clean!
Although many yoga students learn asana practice first, the ocean of Yoga has many teachings to offer. Pantajali's classical Eightfold Path places yama and niyama before asana; more teachings are categorized within these limbs as well (yogi's love their lists!).
These offerings may not be a common theme in a typical yoga class, yet it is important to understand the information and apply it to our practice.
The niyamas include 5 observances: Saucha (cleanliness of thought, mind and body), Santosha (contentment), Tapas (spiritual effort), Svādhyāya (self-study), and Ishvarapranidhana (surrender to God). Today we will touch on the first niyama, Saucha.
As yogis we understand the importance of clean thoughts and intentions; our limiting words and judgements are a nasty byproduct of the ego. Committing to cleaning up your thoughts, words and actions cleans up your energy, your life. With less clutter we can flow through life with greater ease and clarity. With this cleanliness everything becomes easier.
Purity IS health! We can think of this quite literally, finding that perfect cleanse, keeping our homes clean, and caring for ourselves properly.
When we step onto our mats alongside perhaps 40 or 50 other sweaty yogis, saucha is incredibly important to maintain the respect and comfortability of the room. Honour yourself and your fellow yogi by keeping your props tidy, your mat lined up, and above all your personal hygiene tended to. Just as we expect a fragrance-free studio space, we ask that you come with an awareness of your personal saucha. Obviously things are going to get sweaty, that's the point!! But ensuring that you are coming in decently showered and such will keep the space enjoyable for all.
Friendly etiquette reminder and philosophy lesson wrapped into one! Thank you and namaste.
Essential Cyclist Asanas
This month we are joining along in the YEG celebration of cycling! As yogis, we know how incredibly essential it is to honour our bodies with the right movement, finding balance after rigorous activity. Yoga, in all its magnificence and splendour, is the perfect compliment to pretty much anything; give me a side of asana before and/or after a long ride and I am a happy camper!
Yogi and endurance athlete Josh Schrei shares the following:
Pedalling long hours astride the saddle with the neck up shortens the spine and causes tightness in the lower back, sacrum, and hips. The neck and jaw can lock up, too. Good posture and stretching will help diminish these after-effects of serious rides.
First, look at your posture in the saddle. Focus on lengthening the spine—be conscious of keeping space between the shoulders and neck. Also, lift the navel to engage the lower abdomen. This will keep the support in your core to protect your lower back.
Second, do these four yoga postures every day to stay loose and maximize your potential on the bike.
1. Cat/Cow
Cat/Cow brings length to the spine in both the forward- and back-bends, working out stored tension from cycling.
2. Downward Facing Dog
Downward dog will not only open the lower back, it will also strengthen it, giving you structural support when you’re on the bike.
3. Chair Pose Into Forward Bend
Like Downward Dog, this pose alternately strengthens and opens the low back and hips. It also lengthens the upper spine.
4. Plow
This pose will open up the whole spine, particularly the sacrum at the base of the spine.
adapted from outsideonline.com
What are you favourite post-cycle stretches? Connect with us on Facebook, Twitter and Instagram. Happy riding!
Wheat Kings and Prairie Things
“Big skies, big hearts”—that’s how Rachelle and Monique, known together for their work with Prairie Yogi, describe our wide community of practitioners and the great expanse of land—of grain and grit—upon which we move. Prairie Yogi is an online magazine devoted to building connections across the prairies, uniting yogis from Edmonton all the way to Winnipeg.
Often it may feel that we’re isolated here, far north and far away from an engaged, curious community of yogis—that’s why Rachelle and Monique wanted to create an open, online forum for prairie practitioners to share their experiences, their studios, and their love for the wide expanses we call home. The idea is that we can foster a family, we can cultivate a kind of Canadian kula—and feel connected, whether linked with words on their website, or when we travel between places.
This month, Prairie Yogi is traveling from their home base of Winnipeg to officially launch their project westward—and they’ll be stopping by Edmonton next week, on June 11th. We feel so honoured that they’ve hand-picked two of our very own instructors to lead through their launch—Yogalifer and Studio Director Lindsey Park will be guiding an outdoor practice during the day at Louise McKinney Park. And in the evening, our own Myrah Penaloza, alongside Andrew Misle and Teresa Byer, will be helping teach a 75-minute class at Latitude 53—an event that involves not just yoga, but also wine, food trucks, and beats by guest DJ Robindra. (You had us at yoga!)
We chatted with Prairie Yogi to get to know these lovely ladies a little better before their big YEG debut. Here’s what they had to say.
1) Tell us about Prairie Yogi—who are you, and what do you do?
R: Prairie Yogi was created first as a print Magazine to educate + inspire yogis across the Prairies, and it has evolved into such a beautiful community over the last 2.5 years. We believe story-telling, community, and experiences and these beliefs are expressed through our digital media property prairieyogi.com and our signature style of events. I am the founder of Prairie Yogi, the editor of the website, and the one who spearheads our events and marketing strategies.
M: Prairie Yogi began as a print magazine two and a half years ago. Now it's grown into something much larger and something very special. It's an inclusive community of passionate yogis (of all levels!). We host inspiring yoga events, workshops and this September we'll be hosting Prairie Love - the prairie's first yoga and wellness festival. I created the Prairie Yogi website and have my hands in all things creative: design, photography, video- creativity makes me bust with joy!
2) What do you love about the prairies?
R: I love the four seasons, life in the extremes and its effect on our people. We're friendly and can handle pretty much anything mother nature throws our way. I'm a gypsy at heart, I never thought I'd end up here. It took me years of travel across four continents and living on a tropical island to realize just how special the prairies are and be ready to call Winnipeg the place I choose to spend life.
M: My favourite thing about the prairies is the people. The prairies will always mean home, family and community to me. Regardless of the weather (we really do endure the extremes!) prairie people always seem to embrace the temperatures with resilience and make the most of the beautiful seasons we have.
3) Have you visited Edmonton before? If so, what stands out—do you have any Edmonton stories? What did you love?
R: My first love was from Edmonton. I spent some time in the summer there with him wildly (and naively) in love, the way you can only be when you're young. My memories of the city are fond and so special. The one that sicks out in my mind is seeing the Northern Lights for the first time during a backyard sleep out. I also am a big kid and love the water park at West Edmonton Mall :)
M: The last time I was in Edmonton I think I must have been 7 years old. So as you can imagine - West Ed water park better watch out! But in all seriousness, people often say that Edmonton is Winnipeg's sister city and I'm really looking forward to experiencing the city and community. I've noticed how vibrant the yoga community is in Edmonton and I really am looking forward to connecting and making new friendships.
4) What can we expect from your events during the #YEG launch on June 11th?
R: Community, fun, and inspiration all around. We like to laugh and play and we encourage participants to bring an element of fun and lightness into their practice and community. We always have a few surprises and goodies up our sleeves as well for participants. We're had such amazing feedback from our events in Winnipeg, and we cannot wait to spread the love out West!
M: Fun, smiles, treats, and a great sense of community. My favourite thing about Prairie Yogi events is the way people really feel the love, open arms and open hearts.
5) What makes someone a prairie yogi?
R: I think it means different things to everyone. We always ask that question to our prairie yogis of the month and the answers always vary. For me it means being resilient, celebrating where you’re from, and being connected. Connection allows you to let life flow, good and bad, like it does in the big skies of vast horizon of the prairies.
M: I think being a Prairie Yogi means that a) you embrace some aspect of yoga in your life and b) you've found a home in the prairies - whether you were born here, live here, or live elsewhere.
We’d love for you to join us on June 11th as we give Prairie Yogi an open-armed, open-hearted, warm warm welcome to our city. We know we’ll be there! Daytime event is free and drop-in, tickets for the evening event are available here.
Yoga and Bikes and Parks... OH MY!
Let's take our practice outside and live every month like it's Bike Month!
It IS Bike month—and with that in mind, this June at Yogalife we're focusing on all things environment and outdoors, like the beautiful spaces and places our beloved #YEG has to offer. We're focusing on our community and the beautiful humans who choose to thrive here, within and outside of our studio walls. On our blog, we'll get cozy with some inspiring local people and places—and we invite you to join us as we play outside at some awesome events!
Stay tuned to see what the Yogalifers are up to around our beautiful city and join in on the fun. In true Edmonton fashion, let's soak up this precious season and all it has to offer!
Thank You
“Gratitude can transform common days into thanksgivings, turn routine jobs into joy, and change ordinary opportunities into blessings.”
William Arthur Ward
We want to send our deepest gratitude to you, our readers, friends and fellow yogis. We love writing for you, sharing our pictures and stories and hearing yours. We are thankful for the opportunity to speak from our hearts to our community.
As we've been discussing in the past weeks, gratitude is something to cultivate, practice and share. Adopting and embodying a new attitude or skill takes practice, so remind yourself to weave these tidbits into the fabric of your life.
Be voracious in your efforts!!
Stand up for that bursting feeling of love and thanks. Spread the word and follow up with those you share with. We truly believe that this attitude of gratitude will elevate our planet to greatness.
Remember, everything starts within; being incredibly kind and gentle with your thoughts and actions towards yourself allows you to shine outward.
Stay tuned to see what's coming up next on our blog.
Looking forward to sharing with you all summer long!
Poses to Inspire Gratitude
Lately we've been sharing how and why we feel thankful. Gratitude is indeed something to practice, just like the different facets of yoga. You can infuse thankfulness into every part of your practice, from meditation and breathwork to asana. Perhaps think of your next sun salutation as a burst of thanks for life or your next balancing pose as an homage to the steady, rooted earth.
The shapes we make with our bodies can reflect a deeper reverence; an offering.
Here's 5 poses you can incorporate on your next visit to your mat. Remember, although you may do these poses every time you practice, it's the intention behind them that creates the power.
1. Balasana/Child's Pose
Balasana is a beautiful pose to not only initiate practice but to continuously come back to throughout. With your forehead rooted into the earth and your arms stretched long, you feel grounded, safe and connected. You can pour your heart into your mat; your thoughts into stillness. Your body is ready to receive and you can allow gratitude to flow through you as you either create or reflect on your intention.
2. Adho Mukha Svanasana/Downward Facing Dog
Adho Mukha Svanasana may be thought of as your home-base posture, allowing you to connect between poses and re-establish your breath and intention. You simultaneously pour your heart down as you breathe into and illuminate your back body. With hands and feet rooted to the earth, you are stable and strong. As strength and serenity play off of each other, you can channel your energy towards gratitude.
3. Virabhadrasana II/Warrior II with Variations
Our warrior postures connect our strength and softness. Whether held for longer periods of time to define and articulate the alignment or used in a radiant, dynamic flow sequence to move energy and open the long lines of your body, warrior poses allow us to swell with gratitude in their nature of balance and beauty.
Acknowledging what you’re thankful for can lead to a happier, healthier life, just like a regular yoga practice can.
Play around with infusing the two and let us know how you feel!
The Attitude of Gratitude
Today, we’ll hear a more personal share on gratitude from one of our Yogalife bloggers, Kasandra Bracken. We’re all about authenticity here, and we sure ain’t perfect—so read on for some real talk.
This weekend, I was feeling some heavy FOMO (read: Fear Of Missing Out) for not going away for the long weekend, for not joining the rest of the world at the campgrounds in the May Long tradition. And though I had plenty of time to relax and kick back, I desperately felt the need to schedule my hours tightly, planning lots of activities so I could maximize my hours of fun and friends. I was fighting so hard to “relax” in an organized, concerted manner (which, if you’ve ever tried, is not relaxing at all) that I could hardly enjoy my time off.
I was even frustrated with my partner for wanting to stay in and, god forbid, just “hang out.” Ego grabbed a hold of me—“what if I don’t do anything fun, or interesting?” I thought. “I’ll have wasted my long weekend.” Or, “there aren’t enough hours—we can’t just sit here together—we need to DO something!”
I had a serious attitude of lack. Try as I did to make up for it with busyness, whatever I did would not have been enough to please me—I had already subconsciously decided, in my mind, that I was missing out on all the fun I could have been having by not going away for the weekend.
My boyfriend may be more gym rat than yogi, but he can still be pretty insightful. Given my poor attitude, he interjected—“Didn’t you just post about gratitude this weekend? What’s wrong with what’s happening right now?”
Why, yes. I had quite literally just posted on this exact same situation. I was feeling miserable, and failing miserably at putting my own advice into practice. But that’s just it—gratitude is a PRACTICE. Just like yoga or meditation.
You may not always wake up and feel excited to get on our mat, just as in the same way you may not naturally look around you and feel showered in blessings with each moment. But gratitude is a choice.
After feeling just a little more self-pity (hey, habits take time to change!), I took a second and turned my eyes to the window. The sun was shining, I had nothing that I had to do, and here was my partner in front of me, doling out advice and hoping only to spend some time together. There was absolutely nothing wrong in that exact moment—in fact, I had plenty to be thankful for.
Have you ever heard the phrase “attitude of gratitude”? It really is just that—a mindset, a way of thinking. Gratitude doesn’t mean you need to buy a new shirt, plan an extravagant vacation, or go to a yoga class so that you have something to be thankful for (although you can certainly be thankful for those things!)—gratitude simply means making the choice to take a look around and genuinely appreciate what’s already there.
No matter how much or what we have, we can always feel in a state of lack if we are constantly focusing on our needs and wants. Rather than feeling lack, or that you need something else to make any moment complete, accept what already is with gratitude.
And maybe, with this outlook, you’ll be better equipped to relax and enjoy exactly where you are at right now. Shifting your perception from “lack” to “abundance” is a powerful way to soften yourself into the present—just in the way I was eventually able to accept and enjoy my long weekend for what it was.
If you’re feeling a sense of lack in your life, or feeling unwilling to accept gratitude, try this affirmation:
“Gratitude turns what I have into enough.”
Look around, or close your eyes and think of five things you can be grateful for, right now. Often even this subtle exercise can make a significant shift in your outlook. Give it a try!
What makes it easy for you to feel gratitude? When is it tough? Let us know by sharing on our Facebook, Twitter, or Instagram!
YEG Highlight: Louise McKinney Riverfront Park
We've probably all been lapping up the sunshine in the past few weeks, and rightfully so! Whether it's a stroll in the river valley or a good stretch or book read in the park, Edmontonians get right to it when the opportunity presents. Over the summer on the Yogalife Studios blog we will be sharing our favourite outdoor hotspots. Patios, outdoor yoga spots, art and culture showcases and festivals - all things summer YEG!
Follow along and get involved outside the studio as we soak up our community all summer long.
All photos by Paul Swanson
Louise McKinney Riverfront Park
As soon as the snow melts, it seems that this place is constantly buzzing with Edmontonians getting their outdoor fix. Revered as the gateway park to the rest of the park system, Louise McKinney Park is a hub to connect through our beautiful river valley. The amenities within the park are perfect. Loads of benches, stairs, and grass to read a book, stretch, conduct a bootcamp or acro yoga session. Maybe hula hooping is your thing! Or just tossing a frisbee after a picnic lunch.
The Chinese Garden is beautiful to walk through or maybe pose for some cool pictures! Hang out on the bridge, rub the stone lions, or meditate in the surrounding grass. It is a truly serene place, right near the water. The gazebo has power outlets and is available for event rentals. You can find dance and music events hosted here throughout the summer.
"This park is the front door to the river valley parks system and a gateway to trails throughout the city. It is a vibrant venue for special events and river-based activities."
- www.edmonton.ca
The promenade along the river hosts a floating dock for small boats and canoes and there is a cafe and activity-rental place to maximize adventures through the trails. You can find washrooms and water fountains down here as well.
Take your next free afternoon down to the heart of YEG at Louise McKinney Riverfront Park. We love hanging out down there and practicing yoga all over every bit this beautiful place has to offer! Learn more about the park on the City of Edmonton website and stay connected with us through the blog to see more updates on our city.
Share your outdoor yoga photos with us on Facebook and Instagram (yogalifestudios) and you could be featured on our blog! We love yoga photos and YOU!
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