New Winter Schedule for December 30, 2011 - May 31, 2012

Greetings, my friends! Wow! Yoga just gets better and better! I enjoyed continuing education at a yoga studio for three hours yesterday in CT, and I am full of new ideas for making our practices more fun and "do-able." We have had requests for more pose specific classes and afternoon sessions, so check out the new line-up for the winter session.We fly home on Thursday morning at 6:00 a.m., and our yoga schedule for the Winter Session begins on Friday, December 30!

As we prepare for the BIG adventure in June, our class schedule has expanded to make yoga more convenient for you. The prices stay the same with our free yoga on New Year's Day at 2:30 p.m. This is our only required reservation class to ensure that we have room for all who want to participate. The cost is so reasonable! (: I am proud to say that we have not raised our prices in 3 years. Each drop-in is $10.00; but if you purchase a Tranquility Yoga Punch Card for 8 classes, it is $5.62 each class. We also have larger packages at 20 classes at $110.00, $80 monthly unlimited (renews automatically on the day of the month you purchase), $432 for 6 months unlimited, and $864 for one year unlimited.

Our winter schedule begins on Friday, December 30, at 4:15 p.m. for a beginner's pose specific class and then at 5:30 p.m. for Power Yoga in an Modified Astanga Way.

On Saturday mornings at 7:00 a.m. our yoga studio offers Yoga for the Athletes (which is a more intense class) and then Yoga, Yoga, Yoga at 9:00 a.m. which is a beginner's class incorporating core abdominal work.

Sunday afternoons we have only one class for Pose Specific Yoga at 2:30 p.m. Pose Specific Yoga works on concentrating on 5 - 7 yoga postures that we go in-depth with alignment, movement, and breath.

Monday morning and evenings Tranquility Yoga has one morning and one evening class at 5:30 a.m. and 5:30 p.m. This yoga practice is a toning and strengthening class where we enjoy harder poses with balancing work.

Tuesday afternoon at 4:15 - 5:15 p.m. we once again have the beginner's pose specific class (like on Friday's). Then later on Tuesday evenings we have our 6:40 class which is a Vinyasa Flow practice. Vinyasa Flow simply means movement with breath. This one continually moves from pose to pose focusing on lower body strength and flexibility.

Wednesday evenings at 6:40 p.m. we have a beginner's Astanga Power Class. Astanga involves 10 Sun Salutations and then standing poses with long holds as yoga is known for building strength with isometric contractions of the major muscle groups.

Thursday we have a morning class again at 5:30 a.m. and a 5:30 evening class which are similar to Tuesday's Vinyasa Flow, but we consider it Weight Loss Yoga because we never stop moving. The poses are not difficult just sweat inducing!

I offer 12 classes in all with more coming next summer. (I am an elementary teacher and have a school schedule until June. In June, we will re-add more Senior classes, Mommy and Me classes, and Restorative classes.)

Please notice the different time offerings for the two early morning classes, two 4:15 p.m. afternoon classes, three 5:30 p.m. classes, and two 6:40 p.m. classes. Our weekend classes remain the same. Someone has moved your cheese! All classes are 60 minutes in length.

Start your new year off right with adding 2 or more yoga classes in each week!
Namaste'
Jeanne K.

The Little Drummer Boy; Find out what your drum is and play it for all its worth!

The “Little Drummer Boy” has been my favorite Christmas Carol for as long as I can remember. Of all of the holiday songs, I can honestly say that it is the only one that truly moves me. Always has…always will. The idea of a young boy, too poor to afford a fitting gift for the “new born King”, attempting to honor him with that which he does have is a great lesson for all of us. We spend too much time stressing out and concerning ourselves with what is absent in our lives and not enough time focusing on what really matters. The drummer boy may not be able to afford the expensive and fancy gifts that others have brought, but he has something better…he can offer the gift of his unique strengths and talents and that which makes him truly special. He has no material gift to offer but what he CAN do is play his drum like no one else is capable of playing it…and so he does. The fact that his play is met by approval and acceptance from Mary and the animals is certainly of no surprise, because when one is engaged in pursuing one’s passion and offering the very personal gift of doing what one does best, the power is undeniable and clear to all.Isn’t that what it’s really all about? We all have to find our own personal “drum” and then play it the best we can. For me, I never feel more truly alive than when I’m standing in front of a class. That’s my drum I’m playing up there, and I’m going to play the heck out of it. The line, “I played my best for him,” is a call to arms and a challenge to meet. Forget about all of things that you can’t control and make sure that you are playing your drum to the best of your abilities and with all of the passion, enthusiasm, and heart that you can muster. Nothing else really matters. There is no finer gift or higher honor that you can offer to the world than to find out what your “drum” is and then play it for all it’s worth. - Dave Burgess

Please let me know if you are planning on coming to our December dinner this evening at 6:45. So far, we only have 2! I am making a salad; what would you like to bring? This is a pot-luck feast of celebrating conversation and community. Merry Christmas!

Every time I step on the yoga mat, I am offering up my enthusiasm, my passion for yoga, and my heart for helping people. It is an honor for me to play this "drum," and I enjoy your presence in our classes! Thank you for participating in Tranquility Yoga!Namaste'

It's the holiday season!

Dear Friends of Tranquility Yoga,

It's the holiday season. We are probably thinking about buying gifts for family and friends right now. But have you thought about giving yourself a gift? How many times do you give yourself a really important gift in your life? I don't mean a cashmere sweater gift. I don't mean a facial or massage gift. I'm talking about a gift that makes you feel blissful inside yourself, a gift that uplifts your spirit, that makes you more enlightened, more positive and more conscious than you have ever felt before. What kind of gift would that be, you ask? "I don't know any gift that I can find in my life that comes near that kind of gift," you say. "Where could I find such a wonderful and bountiful gift?"
Yoga has many benefits that impact our emotional, physical, psychological and spiritual states. These benefits are unparalleled gifts that we give ourselves through the practice of yoga. These gifts keep giving, keep enriching our life and keep stretching us to be more conscious and mindful. Yoga makes us less reactive, less resistant and a whole lot more peaceful. Now, that's what I call a real gift! And you know what? We can give ourselves that gift any time we want, any day of the year throughout the rest of our life.
During the holiday season, we get very busy, very consumed with ritual activities, family logistics -- the kids are home for the holidays and we've got to be prepared and get ready for the December stress party. Or the grandchildren are coming and you've got to figure out where everyone is going to sleep; don't forget to stock up the fridge at the grocery store. There are school pageants and office parties, and festivities of all kinds with churches and temples. You've got to get ready for the holiday shopping? Well, that takes more time than you even have.
More than probably any other emotional impact on our sense of well-being is the well-worn feeling of depression. I asked one of my yoga classes today, the most vocal class, of course, what causes stress at holiday times. Some of my yoginis already looked stressed out. Big silence in the room. No one wanted to answer, so I called on my most vocal student, a woman who I adore. I think her sense of humor and ironic take on life are truly amazing.
"Julie, what do you think about the holiday stress factor?" I asked her. She looked up at me with a stone face. "I think about all the people I loved who have died in December during the holiday season and it sucks." Julie, then said: "That's why I think we should practice more yoga in December. It makes me feel so much better to come to class and open my heart and mind." Everyone agreed.
My suggestion to everyone during the holidays is the same: Practice yoga more. If you just can't get out of the house, spend time in meditation for about 10 minutes twice a day. It can clear your mind and make you feel like you actually did get a spa treatment. It will open you up it to new and different experiences during the holidays. Now that's a great gift you can give yourself. And it doesn't cost a thing.
I am not immune to all the activities that ensue during the holidays. However, during the whirlwind month of December, I plan on retiring my stress and anxiety and focusing on yoga and meditation because this is the gift I cannot live without. This is the gift that clears my mind and brings joy to my soul. I can't wait to take my yoga class on Sunday; I can't wait to take a workshop. I can't wait to go to yoga with my granddaughter over the Christmas holiday.
My wish for everyone during the holidays is to think more about yoga and meditation and less about buying; think more joy and bliss and less sorrow and depression. And if you are not a yogi yet, treat yourself to an introductory class and see what yoga is all about. And if you have fallen off the yoga wagon the last few months, return to where peace and hope reside. Joan Moran is the author is "Sixty, Sex, & Tango, Confessions of a Beatnik Boomer."

Join us for a yoga class this week! Monday, Wednesday, and Friday we are strengthening and toning at 5:30, 6:40, and 5:30 p.m. respectively. Anyone can do this yoga flow! Beginners and Intermediates alike. However, you must remember that we are going to be sweating and moving with long holds in between!

Tuesday and Thursday mornings...wake up with the early bird crowd! What a difference to practice before the sun comes up and feel the energy level boost! Both of these classes are Vinyasa Flow classes with a level of 2 to 3 and modifications can lower the difficulty or additions can make the sensation more appealing for a challenge. 5:30 a.m. - 6:30 a.m. Coffee is available afterward on request! This class is for beginners and intermediates.

Evening practices on Tuesday and Thursday involve the hips, thighs, and lower abs then the shoulders, chest, arms, and abs. Both of these classes are at 6:40 p.m. Beginners can enjoy this practice right along with those who have been doing yoga for a while.

Saturday morning we have Yoga, Yoga, Yoga at 9:00 (no Pilates this weekend) and at 7:00 our class of Intermediates are working on Poses of Challenge. Many of the harder yoga postures I still struggle with, but I know when I practice that I will get better and better! You should have seen my first Crane pose years ago....get up, fall down, get up, fall down...

This Sunday, December 11, at 2:30 p.m.we are working on Natarajasana, the beautiful Dancer pose, that strengthens and stretches the whole front of your body, and its related postures. Next Sunday, December 18, it's what I call "YOGI'S CHOICE" day. We will work on what you want to practice. In other words, remember that pose that you struggle with and need more time to get? Write it on a piece of paper and hand it to me as you walk into class.

The following week, December 19, 20, and 21, our schedule is the same. However, on December 22 - 29, we fly to CT to see all four of the grands! Our studio will reopen on December 30th at 5:30 p.m. I have lots of yoga DVD's to loan out if you are interested, please let me know.

A dear lady who is practicing with us and loving yoga would like to make a small group training at 4:00 p.m. - 5:00 p.m. on Tuesday and Friday afternoons. This would be for the ones who want to get the yoga groove on before hubby comes home for supper. Small group trainings cost $10 or two punches on your card. If you are interested, please let me know as soon as possible. Small group and private trainings are all about you...I become the Jeanne in the bottle, and your wish is my command! (:

All classes, trainings, small groups last for 60 minutes with the last five as final relaxation.

Two upcoming events that we would love to know you are planning to attend...our low calorie, Christmas dinner on Friday, December 16th, at 6:45 p.m. and our New Year's Day - freebie yoga at 2:30 p.m.

7 more days of school to go...7 more days of school....Merry Christmas!
Namaste'
Jeanne K.

P.S. Gift certificates are available. $10 gift card for a one time visit. $45.00 punch card for 8 visits. $110.00 index card for 20 visits. $80.00 (auto renew) for one month unlimited. $432.00 for six months unlimited. $864.00 for one year with unlimited amount of classes to attend. Each class becomes cheaper the more you purchase. For example, one = $10 as a drop-in whereas one year of unlimited = $4.50 per class or cheaper the more often you come. Give the gift that keeps on giving!--
Jeanne K. Doss
Tranquility Yoga Studio Owner and Instructor
Registered Yoga Teacher - Yoga Alliance
Personal Certified Trainer - Cooper Institute
Certified Pilates, Aerobics Instructor
Zumba Training
“Yoga is really trying to liberate us from … shame about our bodies. To love your body is a very important thing — I think the health of your mind depends on your being able to love your body.” – Rodney Yee
For more information, please call 918-371-3841.

Yoga = Disease Intervention

“It was my personal experience with yoga and the benefits I felt, like reduced stress and better sleep, that sparked my interest in studying yoga as a disease intervention,” says University of Virginia professor Kim Innes.
Dear Friends,
Do you have one of the following issues in your life or family history? Stress?Heart disease?High blood pressure?Insulin resistance?High Triglycerides*or cholesterol LDL levels (above 200)?If so, yoga may have an even greater advantage in helping you! Read on at the end of the schedule for more information...
1. Today, please consider joining us for Pose Specific Yoga at 2:30. This is a very informal class where we work on 5 - 7 yoga postures. This is a great way to learn yoga with a partner and refine your alignment. If you would like the cardio element to go with it, afterwards I am headed to the Owasso Y to work out on the elliptical and treadmill at 4:00 p.m. Come along with me!

2. Monday afternoons at 5:30 p.m. our class ramps up the balance, strength, and toning with our yoga fun! Join us for 45 - 60 minutes of fast moving, calorie burning Sun Salutations.
3. On Tuesday mornings at 5:30 a.m. our yoga adventure changes to lower body flexibility. This is a bit slower pace with long holds in stretching and strengthening. The
4. Tuesday evening class is similar at 6:40 p.m.

No more Wednesday morning classes due to several weeks of no one coming; however, the
5. Wednesday morning class has moved to 6:40 p.m. in the evening. This is a modified Astanga class, and everyone (beginner and intermediates) can enjoy the yoga chikitsa.

6. Thursday morning at 5:30 a.m. it's CALORIE Burning yoga movement! What fun to move and groove and feel great all day! The
7. Thursday evening class is fast moving, sweat inducing, and fun! It is at 6:40 p.m.

8. This Friday we have the traditional modified Astanga class, simple, sequential, and modifiable for beginners and arduous for intermediates at 5:30 p.m. While we often head out to eat as a group afterward, you are welcome to leave a little early if you have evening plans.

9. Saturday, December 10, you can get two for one drive as you come early for 7:00 a.m. Yoga for Balancing and stay for coffee. Then 30 minutes later we have
10. 9:00 a.m.Yogilates with stability balls and weights. This is a great combo similar to an easy boot camp type of class. We move our whole bodies to yoga, and we tone with the ball and weight lifting.
So, it essentially amounts to this: ten classes a week at Tranquility Yoga in Owasso to choose from:
Power Yoga
Pose Specific Yoga
Vinyasa Flow Yoga
Beginner's Yoga and Intermediates Yoga
Yoga + Pilates + Stability Ball + Hand Weights
Next summer, as I start my BIG ADVENTURE, I plan to move to 15 classes per week, and yes, for those of you who have asked, I am believing for a miracle to add onto the studio with windows, bamboo floors, and a semi-circle drive with a separate entrance. Believe along with me! The best is yet to be! You can help it come true by inviting your friends and coming to class several times a week.

Back to the original topic...One reason I feel it is important to be on my 90 Days of Wellness is due to my family history of high blood pressure, stroke, insulin resistance, high LDL levels of cholesterol, and high levels of triglycerides. I do not struggle with these, but many of my immediate and extended relatives did. I believe that these are kept at bay due to my yoga, cardio, and healthy food choices. I want to be as young as I can be, as healthy as I can be, as fit as I can be, and as flexible in my spine as I can be for as long as I can be!

"The conditions Kim Innes, an assistant professor at the Center for the Study of Complementary and Alternative Therapies at the University of Virginia Health Systems, refers to the above issues the umbrella diagnosis “metabolic syndrome.” The syndrome is so named because its interrelated maladies—abdominal obesity, high cholesterol, high blood pressure, high triglycerides, and insulin resistance—are handcuffed to the body’s metabolism. A person who has three or more of these is considered to have the syndrome. The American Heart Association estimates that 50 million Americans suffer from it, and the number is growing in lockstep with the country’s waistlines. The sum of the disorder is worse than its individual parts. Like members of a dysfunctional clique, all of metabolic syndrome’s components travel together, feed off each other’s destructive habits, and generally wreak havoc on the body. As each piece falls into place, the risk to your health climbs higher. Metabolic syndrome is like a one-way ticket to three of the most disabling diseases of the 21st century: heart disease, stroke, and diabetes. Every clique has a leader, and in this case, the power player is insulin resistanceInsulin’s role in the body is carefully choreographed. As food enters the stomach and is broken down, the pancreas releases insulin into the bloodstream to help cells convert the food’s energy (glucose) into fuel. The process goes awry, however, in bodies padded with extra pounds. Fat tissue, especially around the abdomen, decreases the body’s sensitivity to insulin. Unable to use insulin efficiently, the body demands more than the pancreas can easily produce. The pancreas gets exhausted and can’t keep up. Without enough insulin to regulate blood sugar, glucose builds up in the bloodstream. The result is insulin resistance and prediabetes. Astoundingly enough, nearly half the adult population in the United States suffers from prediabetes, a condition in which blood glucose levels are above normal. Most people develop full-blown diabetes within 10 years of being told they have the precursor to it. But the prognosis doesn’t have to be dire. Studies show that shedding just a few pounds, only 5 to 7 percent of your body weight (a mere 10 to 15 pounds for a 200-pound person), can turn the metabolic tide. It makes sense, then, that yoga’s slimming effects might hold a key to reversing insulin resistance and, therefore, metabolic syndrome. And they do—but not in the way you might think. Innes knew that in India, yoga was a common prescription for conditions associated with insulin resistance such as diabetes and hypertension. Curious about whether the practice could reverse metabolic syndrome’s progression into chronic illness, she went on a hunt for clinical evidence. Digging through mounds of research, much of it published in India, Innes uncovered 70 solid, albeit small, studies on the impact of yoga on the disorders of metabolic syndrome. “The beauty of yoga is that it doesn’t target just one marker of metabolic syndrome, like glucose control or blood pressure,” she says. “They are all interrelated.” To say her interest was “sparked” is putting it mildly. Last year, she wrote the most comprehensive review to date on yoga and metabolic syndrome. “I wanted to find an alternative approach—for women, especially—to managing and preventing these conditions,” she says. In the end, Innes gathered convincing evidence that yoga could increase insulin sensitivity and lower cholesterol." Yoga Journal
I love to hear your feedback and how the 90 Days of Wellness is coming along. Do not freak out if you mess up! Just get up the next day and start again. (:
Namaste'Jeanne K
*Diets high in carbohydrates, with carbohydrates accounting for more than 60% of the total energy intake, can increase triglyceride levels. Of note is how the correlation is stronger for those with higher BMI (28+) and insulin resistance (more common among overweight and obese) is a primary suspect cause of this phenomenon of carbohydrate-induced hypertriglyceridemia. (Levels above 175) Wikipedia

90 Days of Wellness Challenge

Today we begin 90 Days of Wellness at Tranquility Yoga Studio in Owasso! I am so excited to see the difference it will make in people's lives. I know from personal experience how much losing 80 pounds can change your whole outlook! One of the great benefits of yoga is learning to breathe through stressful moments instead of eat through the anxiety that everyday life brings. I can honestly say ...that at 54 years young, I feel better, am more toned, have more energy, and have a much better self-esteem than I did in my twenties. "The more you practice yoga, the easier it gets, the easier it gets, the more you like it, the more you like it, the more you will want to practice..." original quote from me (:

If you would like to join us, e-mail me at tranquilityyogastudio@gmail.com
I will send you the form and information!