Required reading: JOY

Please take a minute today to read this beautiful article written by Sally Kempton about finding one's true joy. Kempton, also known as Durgananda, is a meditation guide and spiritual teacher. In the article she talks about the journey to recognize that "Joy Is Inside You". She uses the yogic concepts of Sukha (fleeting pleasure), Santosha (contentment), Mudita (spiritual happiness), and Ananda (the bliss that passeth understanding) to teach us that happiness is always available to us, no matter what our circumstances. The point is to move away from grasping at fleeting pleasures and really tap into what is inside. She urges us to make the practice of attracting and cultivating joy our life's work. What else is there?

Leg warmers ... and they're local!

It's a little late in the year to make this recommendation, but one of the best yoga clothing products around are Foat leg-warmers. These are a must have for traveling to and from class on a cold winter night. They keep your legs toasty and look cute too. Plus, the company is local, woman owned, and earth friendly! You can buy the leg-warmers on their website or at many of the bigger studios around town. I've worn mine for two winters now and would not know what to do without them.

A little yoga laugh

"It's amazing - I hear some of them can endure the same boring, pointless, positions for years on end."

A little OM at work

Okay... so this is totally a random fact, but it was recently brought to my attention that if you use the Wingding font in Word and type a backslash (\), an OM appears! So you can get yourself in touch with the universe while you are typing that report at work. Kinda cool.

OM: "is a mantra, or vibration, that is traditionally chanted at the beginning and end of yoga sessions. It is said to be the sound of the universe." (source: Yoga Journal)

Yoga Nidra / 61 Points of Light

Yoga Nidra is translated into English as “sleep of the yogis.” It is a form of yogic relaxation and guided visualization that is practiced in various Yoga, Buddhist, and Hindu traditions. While there are many techniques of Yoga Nidra, the ultimate goal is to bring the yogi in direct communion with the Divine / GOD / something greater. It is a guided way to “rest in true presence.” Some even claim that thirty minutes of Yoga Nidra equals three hours of traditional sleep!

Here in Minneapolis we are lucky to have a Yoga Nidra guide in Tara Cindy Sherman. Tara is a special soul! At one of her recent classes, she guided us through a Yoga Nidra called 61 Points of Light. She had us lie on our backs, close our eyes, and imagine a series of glowing stars being added to each corner of our bodies. By the end I literally felt like I was glowing all over. In fact, I felt so light I was sure that I was levitating!

Tara primarily teaches out of the Yoga Center of Minneapolis. She runs a Sunday night meditation class where she uses the Yoga Nidra technique and she even has a CD available at the Center that includes the 61 Points of Light Yoga Nidra. Get yourself some Nidra .... it will do you good. Namaste.

Inappropriate Yoga Guy

An oldie but goodie.... someone forgot to eat their goji berries....

Visiting Teacher Opportunities

This spring there are some major yoga names coming to the Twin Cities. Don't miss the amazing opportunity to study with one or more of these masters:

April 5-6, 2008 - Yoga Center of Minneapolis
Judith Hanson Lasater: teaches yoga and trains yoga teachers in kinesiology, yoga therapeutics, and the Yoga Sutra in the San Francisco Bay Area. She holds a doctorate in East-West psychology and is a physical therapist. She was originally trained by B.K.S Iyengar (meaning she has a super technical practice) and is THE source for Restorative Yoga. On April 5 she will be conducting a teacher training focused on the Sacroiliac Joint (bottom of the spine) and on April 6 she will hold a Living Your Yoga Workshop which will include some of her restorative work. I am signed up for the whole weekend!

April 25-27, 2008- Begin with Intention Yoga / Clouds in Water Zen Center
Amy Ippoliti: is a certified Anusara Yoga teacher who has traveled extensively with Anusara founder, John Friend, apprenticing with him on his national tours. She has also studied closely with Tantric scholar, Dr. Douglas Brooks. She leads Anusara Yoga retreats, immersions, workshops, and teacher trainings internationally. According to the website, she is known for her radically affirming teaching style and dynamism, offering her life experience with the potent Universal Principles of Alignment, elegant tantric yoga philosophy, and therapeutics that embody Anusara Yoga.

May 23–25, 2008 – Michelle’s Yoga House
Michael Stone: is a psychotherapist, author and yoga teacher who teaches internationally in studio, academic and medical settings. He is a long-time student in the various traditions of Krishnamacharya and has written extensively on yoga psychology, most recently presenting his work to H.H. The Dalai Lama. He is offering a lecture on Yoga philosophy in daily life along with sessions that combine asana practice, pranayama, philosophy and discussion. According to the website, “studying with Michael Stone is like being in a Yoga class, a meditation center and a university classroom all at the same time!”

May 31-June 1, 2008 – Yoga Center of Minneapolis
Dharma Mittra: is a master Yoga teacher and founder of the Dharma Yoga Center in New York City. He started teaching in 1967 after 11 years as a full time yogi and "Bramacharia" (a celibate religious student who lives with his teacher and devotes himself to the practice of spiritual disciplines). He is most known for his amazing Master Yoga Chart of 908 postures used world wide. I have not studied with him, but everyone who has RAVES about the experience. This is a really special opportunity.

Just remember...

"No matter how long the winter, spring is sure to follow. "

~Proverb

Yoga Music

Music is a really important part of my yoga practice. Just hearing some sitar in the background instantly brings me to a centered, calm place where I want to roll out my mat and dive into some sun salutations. I have struggled over the past couple of years to find high quality music that is appropriate for yoga and meditation. Some of the stuff out there can be pretty cheesy. I’ve created some playlists of my own from random stuff I’ve found on ITunes, but have never been able to find a focused source for the sounds and vibrations I crave. Until today…

OmStream.com is the source I’ve been looking for. They feature music for yoga, meditation, lounging, and more. They have all the good Kundalini music, kirtan stuff, Tibertian singing bowls, and even music for different styles or pacing of an asana practice. I’ll be dropping some serious ka-ching on this site! Check it out. And let me know what kind of yoga music you are into and where you get it. I’m always looking for recommendations.

Home Practice

Do you have one? I’ll admit it… I don’t either. But I know it is SO important. It is the only way to really find your own practice, your own voice, your own peace. I am currently taking a great class at the Yoga Center of Minneapolis called Personal Practice Development (PPD) with Monique Maxwell. It has already been extremely helpful in getting me think about my practice – what it means to me, what it looks like when my ego gets in the way, and how the lessons learned through cultivating my own practice apply to all parts of my life. This week I am trying to comply with Monique’s assignment to do five sun A’s, three sun B’s, big toe pose, handstand, and three minutes in a seated forward fold every day. Two days down, four more to go. Wish me luck!

So for you, gentle reader, I recommend checking out the PPD classes at the Yoga Center and following this advice I ran across in the Yoga Journal. Happy practicing!

Home Practice:

1. Set aside a place and a time to practice every day. Start with a short amount of time, such as 15 to 30 minutes.

2. Identify an activity that is no longer valuable in your life and remove it, so that your home practice doesn't just add another task and make your life more complicated and full.

3. Commit yourself to being consistent in your practice for six months.

4. Find an occasional practice partner.

5. Have several planned sequences in the back of your mind as a backup.

6. Continue to go to class weekly for inspiration and ideas on how to change your home practice or what to focus on at home.

7. Recognize how much yoga has already helped you, and trust that your daily life will be better with a daily practice.

Ode to winter...

It is 1 degree right now. O-N-E. This weather is no longer charming. It is doing a number on me. Seeing as there are no sunny vacations in my future and the summer is a distant dream, I am desperate for some relief. Here’s some ideas to mitigate the pain:

• Take a vinyasa class at CorePower. That hot room feels so good this time of year.
• Visit a conservatory. Pick a sunny day, find some sunshiny music for your IPod, make your way to the conservatory at the Walker Art Center or Como Park, soak in the humidity, and pretend you are in Costa Rica. We went to the tropical rainforest exhibit at the Como Zoo a few weekends ago and saw a sloth hanging from a tree. Have you seen a sloth lately?

• Go tanning?? I know… horrible idea. But I did try it last weekend. I felt like I stepped into an episode of a reality show on E --- it was not my usual environment. I spent the entire three minutes in the light bulb coffin freaking out that I was giving myself wrinkles and cancer. But I do have a subtle glow.

• Get a pedicure. At least your toes can be pretty in yoga class. I highly recommend splurging on the paraffin wax treatment.

• Try some Ayruvedic skin care. According to a great article on the subject, winter is the season when Vata (one of three “psychophysiological energies” governing our mind and bodies) gets out of wack. It is during these months that we get dry skin, chapped lips, and sluggish. The article suggests using lots of oils to moisturize from the outside and inside as well as eating lots of high water content foods. I am printing this article out and bringing it with me to Whole Foods. I have a date with some almond oil.

• Go for a walk. I know it is shocking to walk outside this time of year due to the Arctic breezes, but a little air always does your soul good.

Wisdom for this cold winter weekend

Drink your tea slowly and reverently,

as if it is the axis on which the world earth revolves - slowly, evenly, without rushing toward the future;
Live the actual moment.
Only this moment is life.

~~~~~~~~~~~~~~~

Thich Nhat Hanh(expatriate Vietnamese Zen Buddhist monk, teacher, author, and peace activist)

Yoga retreats

If you are anything like me, you are desperate for an escape from this FROZEN reality we’ve all been living in for the past three months. This is a perfect time to start dreaming about a fabulous yoga retreat. Here are some great options:

• Kripalu Center – located in western Massachusetts, this center was formed in 1966 to “promote yoga and uplift the physical, mental, and spiritual well-being of individuals.” It is THE place to go to learn from master yogis and spiritual teachers. You can learn yoga trace dance from Shiva Rea, restorative yoga from Judith Hanson Lassiter, or even improve your golf game using yoga. There is a session this weekend on yoga and chocolate – how great is that?! Plus, they have all the massage, Ayurvedic treatments, and organic food a modern yogi could ask for. If nothing else, get on their mailing list so that you can lust over their catalogs every quarter.

• The Raj – close to home, but oh so different than what you might expect from a small Iowa town. The Raj is associated with the Maharishi University of Management in Fairfield Iowa. This is the American home of Transcendental Meditation (TM). You go to the Raj for Ayurveda, the ancient whole-body Indian health-care philosophy and practice. It is super expensive, but this place is the real deal. Your health and wellness will be evaluated, you'll receive prescribed treatments (ranging from special Ayurvedic massage to herbal enemas ;-)), do some gentle yoga, eat a specially chosen diet to address your imbalances, and hear from experts in the field. From what I’ve heard about this place, it is a once in a life-time experience.

• Himalayan Institute – founded by Swami Rama of the Himalayas, the mission of the Institute is to “discover and embrace the sacred link—the spirit of human heritage that unites East and West, spirituality and science, and ancient wisdom and modern technology.” Located in Pennsylvania’s Pocono Mountains, the Institute offers ten-day “lifestyle experiences” to affect a personal transformation. The program includes meditation intensives, daily yoga, guru talks, and daily karma yoga (selfless service).

• Yoga North – a yoga studio in Duluth that offers yoga workshops and retreats a little closer to home. This September they are doing a North Shore hiking and yoga retreat called, Lodge to Lodge. Call 888-722-YOGA for more information

• Big Sky Yoga Retreats – run out of a luxurious lodge just outside of Yellowstone National Park, these retreats combine yoga and skiing, hiking, or horseback riding. The philosophy of these retreats is that ”yoga helps you do anything better.” My friend Beth just signed up for one of their retreats this spring. I can’t wait to hear what it is like. Ahhhhhh……

• More information - this list is obviously just the tip of the iceberg. For more ideas, Yoga Journal has a great articles about seven destination ashrams and fancy-pants international yoga retreats.

• Back to reality - for those of us who can’t afford the time or money it takes to make one of these fabulous retreats happen this year, local yoga teacher, Tanya Boigenzahn recently wrote an article for Metro Magazine about wellness services in our neck of the woods. (If not a personal transformation, at least get an amazing massage!!) Also, it is always a great idea to try some of the yoga workshops at the Yoga Center of Minneapolis. There is some amazing expertise and transformation to be found in our fair city.

Happy Valentine's Day! (romantic watering holes)

Today is Valentine's Day. It would be great if we all followed Yoga Journal's advice and did a heart opening sequence to get in the mood, but sometimes the best course of action is a glass of wine with our sweetie or commiserating companion. If you don't already have plans, here's a list of some great wine-centered activities in Minneapolis:

• Riverview Wine Bar - located in the Longfellow neighborhood, this cozy neighborhood spot is the prefect location for a romantic glass of wine. Get a seat by the fireplace and try one of their many wine flights. You might just learn a thing or two.

• Crema Café – located on Lyndale Avenue right across from Balance, you might think Crema is just an ice cream place. While they do serve Sonny’s tasty handmade ice cream, this place is super romantic AND they have a great wine list. Check the board outside for specials and make sure to admire their beautiful outdoor garden space. After a couple of glasses, you may even want to sit out there for a while!
  

• Town Talk Diner – while not exactly romantic, this place is the definition of solid. The food is local, organic, and great (try the frickles), the wait staff are super knowledgeable, and they have an amazing drink list. Try one of the adult milkshakes or the fabulous hot mulled wine that reminds me of a winter sangria.

• If you prefer an evening in (it is projected to be minus 8 degrees), stop by South Lyndale Liquor or the Twin Cities' premier wine store, Surdyks, for a nice bottle. I am personally enjoying Zins, Grenache blends, and Petite Syrahs these days.
  

Happy V-Day everybody!

(Cartoon courtesy of Natalie Dee)

Great yoga spaces (in the Twin Cities)

TaraNa
Located at 37th Street and Grand in Minneapolis, TaraNa is a gem. It is clear that this space was thoughtfully put together. You are greeted by the door with matching wave posters from the Walker Art Center. At the front of the room is a beautiful wood alter, Shiva statue, and fountain with fresh flowers floating in it! Throughout the space, antique Thai furniture and accessories are thoughtfully placed against boldly painted walls to create a modern feel with ancient charm. And all of their yoga props are the best of the best- no cheapie, worn bolsters here. I think TaraNa is the crème de la crème of yoga spaces in town.

YogaCenter of Minneapolis – Downtown Minneapolis Big Studio
In many ways, this studio currently serves as the heart of Minneapolis’ yoga community. Ask anyone who has done yoga in Minneapolis and they know about this space. Set in Minneapolis’ warehouse district, this space boasts exposed brick walls (painted white), clean wood floors, and a wall of windows overlooking the festive Monte Carlo Restaurant sign and the skyline of Minneapolis. My favorite part of this space is the huge, half wheel windows on the lime green wall. Many a sun salutation has paid homage to that window.

CorePower Yoga – Downtown Minneapolis Studios
Yes, it’s a little corporate. But remember, corporations do their research about what people like. And this time they got it right. From the exposed brick wall behind the front desk, to the earthy yet energizing color palette, revolving art work from local artists, ladies’ locker room stocked with all the necessities, slightly bouncy bamboo studio floors, and unparalleled boutique offerings, CorePower got it very right in this space. It is easy to breeze in after work for a class and pleasant enough to linger in after. They really have created a yoga community center at the downtown studio.

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Cute yoga clothes!

Here's a list of the yoga clothes I like best. I do consider myself a bit of a connoisseur!

Be Present pants - these are the only option when you are doing hot yoga. They are thin, cute, amazingly bendable, and can take a seriously sweaty workout. They get my seal of approval. Now if they would only offer them again in kelly green so I can stop being jealous of Catherine's! They sell these pants at the Yoga Center, Yoga House, CorePower, and online.


Stonewear Designs tops - these tops are made of a stretchy cotton so they don't feel all polyester-nasty like a lot of exercise-wear out there today. Also, they are a little wider at the bottom so they don't roll up when you are in reverse warrior. I buy these tops online.


Yoga Tribe and Culture tanks - these are super duper cute. They have witty, yet wise sayings like: "Change Your Karma." They are a little spendy, but you will get your money's worth because they will become your absolute fav! You can get these tops at CorePower or Yoga Center.

Lounge / active wear from Lucy - while not the most technical of yoga clothes on the planet, Lucy is a great source for basics like slouchy sweats or hoodies. They have a store in the Galleria and are opening another at Rosedale. Apparently there are great discounts to be had if you get on their mailing list.

YogiToes - these are not "clothes" exactly, but I could not do my yoga without them. YogiToes are super absorbent towels, cut to the size of a standard yoga mat, with sticky dots on the bottom. They are must when practicing hot yoga (placed over your regular mat) and they are great for traveling - used alone or over a rented mat. You can buy these at CorePower, sporting goods stores, or online.

Local events of interest

Chanting Event w/ Margie, Tara, and Coleen
Saturday, February 16
One Yoga
Come and explore the ancient yogic art of chanting sacred mantras. Use the sound and silence of the voice, the breath, and the heart to create a joyful, meditative, expansive state of consciousness. Let go into the healing energy and peace of living fully in the present moment. Sit, close your eyes, still the mind, relax and enjoy--sing along, just listen, or even get up and dance as we allow ourselves to be graced by the healing vibrations of this heart-opening practice. All ages are welcome. No experience is needed. We provide handouts and information about each chant. Most events are $10.

Harmony Restorative
Saturday, February 23 | 3:30 - 5:30pm
Mary Sage | MPLS Studio | $30
Restorative yoga is practiced to reduce stress, restore health, and move the body in the direction of balance. February is a month of partnership, love and quickening into spring. It's a time to make peace with our selves (and those around us) and our bodies. This restorative workshop will focus on honoring the good by practicing poses the work around the heart center and releasing 'feuding' or negative patterns with twists and inversions. The restorative postures will nurture balance, encourage letting go and bring the body/mind into harmony for the future. We will do a short writing exercise so please bring a journal or notebook. All levels of experience are welcome.

Upper Neck & Shoulder Tension Workshop
Saturday, March 1 | 3:00 - 5:00pm
Mary Sage Syverson | MPLS Studio | $30
Release the weight of the world from your shoulders in this workshop. We’ll unwind neck and should tension and free up the space that connects the head to your heart. By ungluing bound shoulders we improve access to the channels of the heart and lungs. Not only can we free up more space, we’ll improve the circuitry for the blood to oxygenate the brain---thus boosting brain function! Postures will include back-bends, twists, and inversions. Modifications will be given to accommodate all levels of practice.

Root Chakra Workshop - Get Grounded
Sunday, March 9 | 5:00 - 7:00pm
Tanya Boigenzahn | MPLS Studio | $30
The Root Chakra is the center for grounding, survival, physical health, prosperity, & centeredness, as well as the bones, adrenals, elimination system, and the earth element. Each month focuses on a specific chakra. Learn yoga asana, pranayama, meditation, mudra, kriya and more to help get your energy centers balanced and feeling great.
NOTE: Part of a workshop series on the 7 chakras. You do not need to attend all workshops to get benefits, nor do you have to attend them in order.