What Type of Yoga Are You Attracted to? Perhaps you should re-consider that what you need may not be your favorite, but you actually benefit more.

Often times the yoga we are attracted to may reflect our current stress level and Ayurvedic dosha*.

What we need, however, is often the opposite of what we want.  Here are the benefits of each type of yoga.

Restorative Yoga - Why practice it?

1. Regenerates the body and mind
2. Improves flexibility without injury risk or pain
3. Optimal alignment for your body type using props (bolsters, blankets, straps, blocks, sand bags, etc)
4. Helps relieve anxiety
5. Develops patience and the ability to be still to focus
6. Improves insomnia issues by teaching you how to relax
7. Respiration (breath in; breath out) and circulation are enhanced
8. Gives you the opportunity to reduce pain in shoulders, neck, back, hips, legs, arms
9. Increases self-awareness 
10. Allows you to meditate comfortably

These restorative practices are available like a "stay-cation" on Sundays at 3:00 p.m., Monday evenings at 6:45 p.m., and Wednesday evenings at 6:45 p.m. here at Tranquility.  Men and women both benefit from these practices, and some restorative poses are a part of every class.

*Vata dosha hates them; Kapha dosha loves them; Pitta dosha doesn't mind as long as they are not hot.

Slow, Beginner Style Yoga with Gentle Cues and Use of Time

1. Improved posture
2. Emphasizes breath practice
3. In depth cues to fine tune the poses
4. Stretches are timely; in other words, you will stay a long time using props to support you
5. Humility is built through longer holds
6. Enhances muscle tone
7. Increases calmness of mind
8. Builds the ability to concentrate
9. Healthier lifestyles are encouraged and less craving for unhealthy food choices
10. Improves overall functioning of the body and decreases likelihood of dis-ease

This slow, beginner style class is offered Monday, Tuesday, Wednesday at 6:00 a.m. and Saturday morning at 7:00 a.m.  Beginner classes are also available at 12:00 p.m. Monday, Tuesday, Wednesday, and Friday at Tranquility.

*Pitta Dosha often enjoys this type of practice due to the technicality of each pose (they want to get it right); Kapha Dosha may enjoy it since there is not a lot of movement; Vata Dosha usually grows impatient and craves the movement from one pose to another as it reflects their overly busy minds/emotions.

Vinyasa Flow Yoga - Movement with Breath

1. Decreases depression
2. Increases cardiovascular condition
3. Burns more calories
4. Lessens the desire to smoke (A study published in 2012 in the Journal of Women’s Health found that women smokers who practiced vinyasa yoga were more likely to abstain from smoking than their non-yoga-practicing counterparts.)
5. Improves fatigue issues by increasing energy
6. Reduces migraine headaches
7. Builds lean muscle mass creating balanced strength throughout the body
8. Helps relieve stress and worrisome thougths
9. Flexibility is enhanced through fresh oxygen and a constant flow of motion to strengthen then stretch opposing muscle groups
10. Focuses on the breath for 60 minutes or more which reduces anxiety, balances metabolic system, and increases ability to sleep

Vinyasa Flow classes are usually moderate to vigorous levels at Tranquility.  Seasoned beginners to intermediate yogis and yoginis can enjoy this practice. Some beginners may find it beneficial as well.  Sunday's Vinyasa Flow class is outside when the weather permits at 4:30 p.m. or inside the studio.  During the cooler temperatures, it is a heated class.  Monday, Tuesday, Wednesday, Thursday, and Friday Vinyasa classes are twice daily.  5:45 p.m. in the evening and 9:30 a.m. in the morning.  On Saturday, we offer a Vinyasa style class at 10:30 a.m.

* Vata Dosha loves Vinyasa movement; Pitta Dosha requires cooler air or air movement to enjoy it; Kapha Dosha desperately needs it to get the lymphatic system moving in the body.   All three doshas are enhanced by Vinyasa.

Weight Bearing Exercise - Lighter Weights; Lunges, Squats, and Warriors-12-15 Reps per Set

1. Enhances muscular endurance
2. Decreased body fat
3. Improves body composition
4. Builds upper body strength in women
5. Diminishes risk of injury using lighter weights vs heavier weights
6. Metabolic rate increases due to muscle vs fat distribution in the body
7. Circulation and oxygen usage are built with lighter weights and movement based practice
8. Provides an antidote to the hormonal and metabolic changes as women age; thus, helping to prevent osteoporosis
9. Increases bone density
10. Confidence and appearance are heightened.

Weight Lifting classes are on Tuesday late afternoon at 4:30 p.m. and Saturday morning at 9:00 a.m.

All doshas benefit from the weight lifting, but none really enjoy it.  (:

​​Why Cycling or Spinning Classes?  
Any one can do it!

1. Enjoy a low impact, cardiovascular exercise
2. Calories are burned at a higher rate; helps you lose weight
3. Progress is monitored or choose your own challenge
4. Tones legs (quads, hamstrings, and calves)
5. Abdominal workout is improved as you learn to move from your core
6. Relax and visit during warm-up and cool-down; great conversation times
7. Builds endurance
8. Trains your body to work more efficiently - the breakout point will become lower the longer you work at it and the more consistent you are with spinning
9. Strengthen the muscles surround the KNEES - Treadmills, elliptical, and the stair stepper are often hard on the knee joints; the bike helps to rehab
10. Challenging to the body and allows the mind to rest

Spin classes are offered six times per week at Tranquility with a 20 minutes yoga stretch and 5 minutes of relaxation following.

• Monday at 5:30 p.m.
• Wednesday at 8:00 a.m.
• Wednesday at 5:30 p.m. (Short Spin 30 minutes)
• Thursday at 7:30 a.m.
• Friday at 7:00 a.m. (Short Spin 30 minutes)
• Saturday at 12:00 p.m.  Halloween Spin - lots of fun music!

Reserve your spot on the bike or just show up.  Bring your own bike and trainer.  Literally, any one can spin with tennis shoes or spin shoes with an SPD cleat.  All doshas can benefit from aerobic exercise.  
"One ride, one heart, one destiny."

Why Cycle? I used to hate it.

I used to hate spinning classes.
There I have said it.
The music was too loud.
The mirrors were too accusing.
The competitive spirit was too much.
The microphones were scratchy and irritating.

Now I love spin class because we do yoga afterwards and final relaxation.

I love the music because it is different and just the right volume that allows conversation and friendship to blossom.

I love the windows we look out of onto the big back yard with horses in neighboring yards to look at, the dogs playing tug of war, and the beautiful green grass.

I love the fact that mirrors are only in the restroom and hallway.  I am not critiquing my appearance.

I love the fact that there is no microphone.  I love the fact that I am pushing myself into cardio then stretching and relaxing afterwards.

I love spinning class.  I enjoy the sweating and cardio.  I don't even mind the saddle any more.  Picture from the bike.

Loves yoga and loves to spin.

I Wished for You Today

Early this morning in our hot tub/coffee time, I made a wish upon a star.  When I was a little girl, I remember looking up at the night star and wishing.  I did it often.

Here is what I wished...

1. I wished for you to be healthy.
2. I wished for you to be compassionate towards yourself and others.
3. I wished for you to be safe from harm.
4. I wished for you to be kind and brave.
5. I wished for you to be thankful.
6. I wished for you to be content.
7. I wished for you to be patient.
8. I wished for you to be generous in mind and spirit.
9. I wished for you to be able to move without pain.
10. I wished for you to be happy.

I wished a lot of things for you, and most of all, I wished for you to come to yoga.  I wish I would have started yoga earlier in my life, but I am thankful that I practice now.  It benefits my body, mind, and spirit.  I breathe better and feel more calm, at ease, at peace when I do.  I wish that I could be more knowledgeable, more competent, more instinctive, and more of all that is good; but, I know the true gift of life is being kind and brave and generous.  Thanks for practicing kindness.  You are enough.

Real and Loved vs. Perfect and Admired

Don't Tell

In our pursuit of being admired, we often just go after perfect...

perfection is only a mirage, but it is also the cause of much pain and suffering.  

Don't Tell what is really going on; just pretend that everything is "fine."

Don't Tell that your someone abuses you, just try to stay away from her/him as often as possible because home is not always a safe place.

Don't Tell that you feel lonely and afraid or depressed; just smile because no one really wants to peel back the layer of pretense.

Don't Tell that you feel that skinny is good and fat is bad; you, therefore, must be bad.

Don't Tell that you struggle with thoughts of anger, sadness, anxiety, worry, dread, insecurity, or even death because someone else might see the "real" you and be glad it isn't their problem.

Don't Tell that you "feel" things or are too sensitive because we are all just showing up and off to make others think we are as good or better than others.

Don't Tell your weaknesses; even though you imagine that they are like a big red bull's eye - it is more convenient to be thought well of and spoken highly.

Just Don't Tell.

Don't Tell.

Don't.

Until finally, the telling leaks out, your secrets are revealed, and you feel vulnerable and afraid.  Shame and blame eat at your every thought, and you scold yourself in order to retreat back into the world of silence.

Just lie.  Numbing the pain.  Pretending again to be perfect in order to be admired.  Be nice.  Be appropriate.  
Be "fine."

Don't Tell.

But, what if someone else might be helped by your truth?

Still teaching like "My Hair Is on Fire"

Dolores wrote to me.  She said, "Thank you for making a difference in my life."  I am so proud of her for starting at Tranquility for classes in yoga back in 2011 and now pursuing her dreams.  Dolores said that she had saved all my emails, and here is an excerpt from one of them.  
It makes me happy to know that we are a SMALL studio with a BIG dream to make a SIGNIFICANT difference in the lives of the people we touch and teach.  One of the lovely ladies in one of the six classes I taught yesterday asked me at the end of class, "Are all yoga studios like this one?"  I said, "No, sometimes you can go and leave still remaining invisible due to age, size, or ability level."  I did for several years, and that is why Tranquility is different.  I stand at the door to greet you, endeavor to make you more comfortable, study like "crazy" before class to make it interesting and different, stand at the door as you leave to thank you for coming.  You are the important one.  I am just the facilitator of yoga.  The true teacher lives inside you.  Thank you, D, for sharing that something I said or did years ago is still encouraging you to keep on the path.  Namaste'

Below is the excerpt from a past newsletter that she had saved and re-sent to

thank me.

Rafe Esquith wrote a book about teaching children called, Teach Like Your Hair Is On Fire.  I loved it.  Some of my colleagues did not, but I was inspired.  Then, today, I saw this quote...

 "Success isn't a result of spontaneous combustion.  You must set yourself on fire."  ~Arnold H. Glasow

It reminded me of my passion for teaching and learning.

When I went to the yoga workshop last weekend, I was inspired once again.  There were many new ideas presented, but the one that affected me the most was the the "x" axis and "y" axis of skills and goals.

It is so true, and I see it often in yoga, education, and every day life.  

When your goals are high, but your skills are low - fear and anxiety are present.  Think handstands in the middle of the room...

When your skills are high, but your goals are low - boredom is evident.  Think of the last time you yawned in class.

The great news is that when your goals match your skills, "flow" occurs.  

Flow is what I call teaching or learning like your hair is on fire.  We all work to achieve it.  It is that awesome feeling when you know that you are finally achieving what you are attempting.  Charles MacInerney, our workshop leader, said that skills multiply when you are in the "flow" between goals and skills.  I see it in the eyes of children when they finally have that moment of "Aha!" learning in math, language, and reading.  I see it in the smile of people in my yoga classes when they finally nail that balancing pose or can breathe and relax in Triangle or Extended Side Angle or even Pigeon.  (:

It is worth all the hours of study, all the preparation, all the cleaning, all the reading, all the internet research, the prayer, and all the workshops I attend.  It is what motivates me to "teach like my hair's on fire."  Thank you for the smiles, the breath, and even the yawns because they are all part of my dream of sharing the love of yoga and the passion of fitness with the people that I have come to care about and know.

·         

I will keep teaching like my hair is on fire, and I hope you will keep coming and getting inspired to breathe, be fit, and feel great. 

Namaste'

Jeanne

It's More About the Breath than You Might Think

Recently, I became ill after being at a family gathering at an Oklahoma lake on the Fourth of July weekend.  It was a painful experience caused by contracting a parasite in the lake water that affected my stomach and small intestine along with shutting down my colon.  The pain felt severe, and I found myself constantly gripping my hands and gathering my knees into my chest.  I realized that my breath was erratic and tight in my upper chest; no longer was I belly breathing, nor using my diaphragm to deep breathe on the inhale and relax on the exhale.

The more pain I experienced, the more shallow my breath became and anxious my mind became.  As a yoga instructor, I teach breath practice on a daily basis.  However, the pain caused me to forget the pattern of breathing deeply and slowly to create a relaxation response in my body.

I even wondered, "Why me?"  How could this happen to me?  I was healthy, ate a very healthy diet, exercised on a regular basis, meditated daily, slept and rested, was not overly stressed.

As a person who believes that everything happens for a reason, I can honestly say five weeks later that I learned a lot about pain plus the body's reaction to it.  We simply stop breathing deeply and evenly when the body experiences trauma.  This, in turn, creates more stress for the nervous system and creates a downward spiral or cycle of more tension.

What if we focused more on the breath and less on the movement?  What if we noticed our breath as much as we observe the thoughts of our mind?  What if our pain is intensified by not breathing?

How could God use this experience to teach me a new lesson?

Breathe in; breathe out more slowly.  It's more important than you think.

Yoga for Sleep and Relaxation

How do we wobble?  Why can't we relax?  Why does sleep elude us?  Perhaps we need to take our yoga off the mat and into our sleep.

Find contentment.  Gandhi said, "We get caught in the peripheries of life.  Do not lose your center.  Hold fast to the peace in the middle.  Let go of the peripheries of life."  

Stop looking over the fence and competing, comparing, gossiping.  Why not fall in love with what we already have?  Someone looks at us cross-eyed, or doesn't acknowledge us, it can throw us off center and out of contentment.  We are disturbed when our plans do not turn out, or someone lets us down.  Noticing where we are by asking ourselves, "What is it?"  "Where am I?"  Why am I hurting or angry or discontented?"
Embrace contentment.  Embrace the wave of change. Embrace the peace and toleration of the extremes of life without wobbling.  

The practice of gratitude keep us from wobbling.  Follow peace.  If you find no peace, sit with it, get quiet, go for a nature walk alone, until you do.

*****

​

Do you find it difficult to relax or have trouble sleeping?

According to the American Psychological Association, much of your stress may be attributed to: “ineffective coping mechanisms that appear to be ingrained in our culture, perpetuating unhealthy lifestyles and behaviors for future generations."

The fact that many Americans struggle to cope with their stress probably doesn't come as much of a surprise. We've all been exposed to the crushing burden of feeling that there is never enough time in the day to get everything done. Between juggling kids, work and other responsibilities, our to-do list can seem never-ending. Many of us spend our days running from one place to another, always trying to get ahead.

As a result, our mind can be so agitated from the day-to-day grind, that it can seem nearly impossible to get calm and relaxed, even in our downtime. This can leave us tossing and turning all night. But if you're able to shift some things around in your routine, there are plenty of simple things you can do to find relief. Whether it's spending more time outside, hanging out with friends by candlelight, or curling up in a soft chair at a local coffee shop, there are plenty of ways to incorporate mindfulness into your daily life. And since it's not always possible to change your external circumstances, it's carving out those few moments each day that can create big changes within, decreasing your overall stress. The practice of Yoga Nidra and other forms of guided relaxation, can release muscle tension, lower blood pressure, slow down the heart rate and regulate breathing.http://www.mindbodygreen.com/0-17218/8-minute-guided-yoga-nidra-meditation-to-help-you-sleep.html

​Ideas for helpful sleep and Yoga Nidra:

• 61 Points for Meditation - starting with a the crown of the head "Relax and release" each body point imagining a cool blue light in each part from the head to the toes on each side of the body."
• Mantra for Positive thinking (the mind must have something to think about)
• "Breathing in, I breathe in peace; breathing out, I breathe out calm."
• Body Scan Mantra
• My arms and legs are heavy and warm. (repeat each section three times, then just the last three words three more times)  "Heavy and warm, heavy and warm, heavy and warm..."
• My heartbeat and breath are steady and calm.  "Steady and calm, steady and calm, steady and calm..."
• My forehead and jawline are cool and released.  "Cool and released, cool and released, cool and released..."
• My neck and shoulders are letting go.  "Letting go, letting go, letting go..."
• ​My fingers and toes are relaxed and at ease.  "Relaxed and at ease, relaxed, at ease, relaxed, at ease..."  
• My belly and back are soft and supported. "Soft and supported, soft and supported, soft and supported..."
• My hips and sacrum are free and easy.  "Free and easy, free and easy, free and easy..."
• My mind is calm and at peace.  "Calm and at peace, calm and at peace, calm and at peace..."
• My emotions are quiet and at rest.  "Quiet and at rest, quiet, at rest, quiet, at rest..."
• My spirit is one with God.  "One with God, one with God, one with God..."
• ​Tighten and Release
• Each body part lift a few inches, tighten the muscle, and intentionally relax the muscle
• Notice if you could be five to ten percent more comfortable and adjust.  I always recommend the knees higher than the hips while lying down and seated - the knees lower than the hips.
• Soothe, soften, and allow
• soothe with a quiet, gentle touch
• soften with an exhalation - cooling breath
• allow what is to be without trying to fix it or create change
• ​Tonglen Meditation
• ​
  ​
  ​Say a prayer of dedication
• Breathe in the feelings of anger, discontentment, frustration, suffering of any type (or someone else's suffering)
• Imagine it as a dark cloud or puff of smoke, heavy or hot air
• ​Breathe out the letting go process by releasing the feeling and changing it to a positive emotion
• Imagine it as a light, white, fluffy cloud of healing
• Continue as long as needed until the darkness decreases and the light increases.
• ​Focus, Flow, and Let Go
• Focus on the breath - especially the exhalation
• Flow with the breath - feel the chest and abdomen rise and fall with each in-breath and out-breath
• Let go of each thought that arises
• ​Metta Meditation (continue saying it over youself, then add in loved ones, acquaintances, colleagues, and even those people who have hurt or harmed you)
• May I be happy and have the causes of happiness
• May I be healthy in my body, soul, and spirit
• May I be safe, free from harm
• May I be at peace​

These are some of the techniques that I personally use​ to help me as I need to go to sleep or awaken before it is time to get up.  May you be blessed by these techniques.  Remember sleep and relaxation are healing to the body and mind. Too much multi-tasking robs us of the ability to be present and concentrate.

Namaste'