instructing from within

Good Tuesday to you. I hope you are feeling good in your body and breath this morning. I just returned from an epic road trip to Oklahoma City for a wedding. With a nine month old babe and all! Shew. Glad to be home. I am attempting to get back in the groove with both family and work, with ease and joy. So far so good!

 

This morning I'm gathering my notes, resources, thoughts, and books as I refine my teachings for a retreat I'm co-leading next weekend in Asheville (pssst, there is still one or two spots open, details here. )

I wanted to share with you this poem by Mark Nepo that I'll be sharing::

The Appointment

What if, on the first sunny day,

on your way to work, a colorful bird

sweeps in front of you down a

street you've never heard of.

You might pause and smile,

a sweet beginning to your day.

Or you might step into that street

and realize there are many ways to work.

You might sense the bird knows something

you don't and wander after.

You might hesitate when the bird

turns down an alley. For now

there is tension: Is what the

bird knows worth being late?

You might go another block or two,

thinking you can have it both ways.

But soon you arrive at the edge

of all your plans.

The bird circles back for you 

and you must decide which 

appointment you were

born to keep.

The poem illustrates the beauty of listening, the power in following our intuition, and the possibilities that exist when we allows ourselves to follow those possibilities.

Yoga is a beautiful tool that helps us grow our capacity to listen. We listen to the teacher and ultimately we listen to our instructions coming from within. Free of right and wrong, good and bad, we move forward in each pose, listening within, following our breath, until we choose when and where to stop in each pose.

Isn't that amazing?

Speaking of amazing. I'm so happy those two yoginis are teaming up to lead our very first Yoga + Wine event this Friday from 6:00 - 8:00. Pre-regisration is required. You're coming, right? Register here!

the heart of yoga: an online offering

In this wild, beautiful, crazy, precious life we need tools, ways of living and Being, which help us to stay connected to our center. 

Life is not inherently stressful, busy, and hard but it can feel that way to many of us. Yoga offers us a beautiful system that helps us to integrate body, mind, and spirit. It also offers us a powerful framework for not only living in accordance with our Self, but also how to live in harmony in our relationships.

The essence of Yoga is this integration of body, mind, and spirit through practices that enhance the mind-body-heart connection. These techniques awaken strength, poise, grace, and the development of centered awareness even in the midst of chaos and turmoil.

Who wouldn’t benefit from more of this?

Join me in this five week journey through the yamas. Don’t worry, that’s just a fancy Sanskrit word that basically means “restraint”. These so called restraints are not quite as limiting as they might first appear. They actually create the most awesome containers that encourage us to live and love in peace with ourselves and one another.

The focus of this online offering is about You + Your Relationships. After all, isn’t life one big relationship? Let us consider.  We have:

Our relationship to our Self.

Relationship to our family of origin, spouse or partner, friends, children, co-workers, community, the clerk, and yes, even your barista. And we must include our very own Mama Nature, the environment.

How about your relationship to passions, goals, dreams, intentions? Your relationship to your beliefs, habits, and the truths you have owned.

Friend, there is so much more.

Why is this exploration worthy of your time and attention?

Because if you are reading this, then you too feel the call to live life intentionally. To be awake and aware in this world. To love more fully and joyfully. You are devoted to a life of meaning and purpose. 

This doesn’t mean we are perfect, that we don’t slip and make mistakes. Oh no, this is not the place for judgments and righteousness. This is the place where we  each get to show up, turn towards our light, compassionately reflect, and consciously choose how we want to show up for ourselves and each other. 

Will you bring your strengths, your vulnerabilities, your joys, your hopes, your regrets, your sorrows and join me on this glorrrrrious adventure? 

I so hope you will. 

For five weeks you will receive an email from me three times per week… Monday, Wednesday & Friday. Each week we’ll journey through the five yamas, playing with one per week. You’ll have to digest, ponder, and play with the words, stories, and exercises presented. You can open and read each email at a time that feels convenient for you. We’ll also have a private Facebook forum for those of you wanting to connect in an online environment.

I’m also planning to teach my classes around the yamas during the five week course. Local yogis will have a chance to explore these practices on the yoga mat.

For those of you wanting to dive a step deeper I am offering a coaching session in addition to the class. This is for any of you wanting personal attention as it relates to the work we’ll be exploring and personal practices for you to engage in. 

The Details:

The Heart of Yoga: Five week online exploration through the yamas                                                       

When: May 20 - June 21                                                                                                                               Registration: $36 for online course, $100 for course + one coaching session

Click here for registration.

Please note there are two options, one for the course alone and one for course + coaching.

with love,

sharon

this year, I stop struggling

Leeann Carey supports Sarah in gate pose.

"Most of us have at least one area of life where we feel we have to struggle. Maybe its in our relationships. Maybe its in our spiritual practice. Maybe its in our work or vocation. A lot of us have struggle baked into our cells, cascading through our neurons in the form of cortisol and other stress chemicals. We think that if we aren't struggling, we won't make breakthroughs. Nothing will turn out right. Maybe no one will love us.

But its actually possible to make appropriate effort without tying yourself in knots. The next time you feel yourself clenching over a possible outcome, try asking yourself, 'Am I in a state of struggle? Can I let it go?' At first, you might have to do this twenty times an hour. But after a while, it will become natural. It always surprises me how much better things turn out when you remember to turn off the struggle button. Even hard times become easier, because when you let go of struggle, you begin to feel how the current of life is willing to carry you." ~Sally Kempton

Where are you struggling in your life?
Where are you struggling in your yoga practice?

Do you see any similarities?

PS - Want to practice a style of yoga that is sooo not about the struggle in yoga poses and in class? Consider joining this training by Leeann Carey, Jan 25-27.

yogis year end ritual

 

 

I had such a fun time with these awesome women on Saturday. I love that it looks like part party and part yoga. There was lots of merry making mixed in with many contemplative moments.

 

There was bubble blowing, hula hooping, dress up + photographing, restorative yoga (forward bend, hips and backbends), and questions geared towards the past, present, and future.

 

It was five hours that flew by that left me feeling grateful for the work I get to do and the people I get to work with.

 

It's times like this, when I'm wrapped in the cocoon of the treehouse with yogis who so openly share their thoughts, hopes, hardships, joys, and questions with me that I feel so full. So satisfied.

 

They. Are. The. Best.

 

I just received these words from one of the awesomes:

 

The year-end ritual was…a much needed opportunity to reflect and refocus. I know that it is so important to do something like this, yet I also knew that unless I actually committed to attending the workshop, I probably wouldn’t have made the time for myself. I think that the blend of focused time reflecting and writing, along with the time on the mat and the time we spent being lighthearted, and sharing our experiences was perfect, simply perfect. Since the workshop I have felt much more grounded, full of gratitude, and excited to embrace the holidays and the end of 2012 - as well as look forward to welcoming 2013 and all the experiences that I am eager to have. Sharon, you held such a thought-full space for each of us. Thank you for your gentle guidance and brave spirit.

 

 

Grate*full.

That's me.

4 easy steps to creating your own practice

I'm delighted by this blog post by Misty Pittman. And you should be too, it's a wee bit lighter than the last two entries. ;)  I seriously can't think of anything more worthwhile than starting your own yoga practice (at home). So roll out your mat, take a seat, savor three breaths and call it a practice....because it is. Enjoy my Friends. Thank you Misty for your encouraging ways and words. How cute is her lil dog?

 

 

 

Do you have a hOMe yoga practice? Have you been thinking about starting one? Maybe you recently read Sarah's article about starting a daily spiritual practice. Or maybe the shorter days and cooler evenings mean you are retreating at home more and skipping practice at the studio. Or maybe you just want to supplement your studio classes with some solo sessions at home, but you have no idea how to start.
 

If you’re like me, you will put it off and put it off and put it off, coming up with every excuse why you can't start a hOMe practice just yet. It took me years to establish a regular practice that I felt confident about, and all it took was 6 little words that Sharon shared in a workshop: "I practice yoga in my bathroom." It shattered all my reasons for why I wasn't ready to start.
 

Having a hOMe practice is a great way to deepen your connection with your body, mind, and spirit. And it's super easy. Here are my tips for creating a successful and fun yoga practice at home.
 

Excuse 1 - I don't know what to do.
 

Oh yes you do. Trust me. Start with one pose. Maybe it's your favorite pose, downward dog. Hold the pose, feel it in your body, breathe into it. Maybe you stop there. Or maybe your body instinctually wants to move to child's pose. Great, do that. Maybe you notice some stiffness in your back and realize that some cat/cows would feel fabulous. And then you remember that really cool pose your teacher taught last night and you decide to try it.
 

Don't worry about following a planned sequence, or about counterposes, or doing a Sun Salutation in perfect order. At home, there are no rules. Start with savasana if you want. Let your body guide you. It will tell you exactly what it needs if you take time to get quiet and listen. 
 

If you are new to yoga or just don't want to have to think about your practice, there are hundreds of dvds and online videos to guide you. A couple of online resources that I personally love and use when I just want to move and not think about where I'm going are Yogaglo and Yogavibes. Both offer free trial periods, and their monthly rates are affordable. Both sites also offer a wide range of styles and offer a beginners section that breaks down individual poses in detail.
 

Excuse 2 - I don't have the time.
 

3 breaths. That's all the time you need. Not every practice needs to be a 75 minute sweat session. Step on your mat, strike a pose, hold it for 3 breaths. Or 5. Or 5 minutes. There is nothing that says your yoga practice has to be a certain length and has to include a set number of poses. Maybe the only thing you do all day is legs-up-the-wall before bed. Or you start your day with a reclined baddha konasana (bound angle) before you even get out of bed.
 

The only thing that matters is that you do it mindfully. Standing in tree pose while brushing your teeth is fun, but can you do it with a mindful awareness? Whether you spend 5 minutes, 30 minutes, or 2 hours indulging in some yoga, the key is to allow yourself the gift of being fully present, letting go, and surrendering to the universe.
 

Excuse 3 - I don't have a special place in my home.
 

This was my favorite excuse every time I thought about starting a practice. I felt like my home practice needed to be highly personal and spiritual. I was sure that unless I had an altar, with burning incense, in a space that was large and beautiful, well then I certainly couldn't have a meaningful practice. I had to have my very own trendy yoga room. Cue the infamous 6 words... "I practice yoga in my bathroom.". I thought, if my yoga teacher, who is an expert at making spaces feel sacred and special could practice in her teeny, tiny bathroom, then by heck I could, too.
 

All you need is enough space for a yoga mat. It's nice to light candles, burn incense, beautify the space with pretty pictures and sacred mementos, but these are not necessary. When I finally started, I had reduced my “requirements” to just having privacy. So I practice in the bedroom. My view is a closet door. Sometimes there are distractions and these become a part of my practice. Let your yoga be a reflection of real life, a daily practice that fits in with your lifestyle, rather than a separate ritual that becomes hard to achieve on a daily basis.
 

Excuse 4 - I don't have any props.
 

Do you have a yoga mat? That's the only prop you need. Firm blankets (think quilts and heavy throws), small pillows (decorative couch pillows work well), towels, chairs, even stacked books can all be substitutes for bolsters, blocks, and straps. If using props helps make your yoga accessible, but you would rather not invest in them, get creative with what you have around the house.
 

And that's it. Pretty easy, eh? It's fabulous to soak up a class at a pretty studio, where a teacher expertly guides you through an uplifting 75 minute session. But it's also fabulous to make yoga accessible to yourself every day, even if it's only standing in mountain pose, in a teeny, tiny bathroom, palms together in front of your heart, inhaling and exhaling through 5 delicious breaths. It's profound. It's magical. It matters.
 

Make it fun, keep it simple, and stay present.

 
 

Namaste

 

Thank you Misty. As the days get shorter and the temps drop lower, I will once again find myself rolling my yoga mat out in teeny tiny bathroom, taking a seat, and savoring my breath. And this sweet and simple little act will save me, over and over.

why yoga teachers love love love trainings!

Please enjoy this guest post (including pictures!) from Sarah Bowker, beloved teacher at Barefoot Works.

 

“The land of healing lies within, radiant with the happiness that is blindly sought in a thousand outer directions.” ~Swami Vivekananda

I am still on a high after spending the past weekend in the yoga treehouse immersed in a Yapana training called Structural Assessment!

We hosted another Yapana teacher training from Leeann Carey Yoga.  This time, the focus was on how to assess a person’s body structure.  Once you know how someone’s “insides” work, then it becomes easy to apply yoga poses and stretches to therapeutically address their unique needs.

 

Chrys Kub was our teacher, and she was every bit as knowledgeable about the topic as Leeann and Jules have been with their teaching.  I simply love her personality.  She is upbeat, fun, and you can just feel and see how much she loves to teach yoga therapy.

 

One special treat was the two (yes, two!) Yapana classes Chrys taught.  We had a lovely Saturday morning practice with the Barefoot Works yogis and yoginis while the rain softly fell outside.  And a 15 minute Savasana.  

Ohh, how nice to have a 15 minute Savasana!

 

 

Our Sunday class was nearly three hours long.  Three fantastic hours of an upper body focused practice…

 

There are so many things I will take away from this training…we learned a ton of neat arm stretches, more ways to incorporate props into the practice to create joint mobility, and so much else.  I look forward to incorporating some of Chrys’ wisdom in my classes!

Sarah

meet meghan skirha

 

Meghan has been teaching the Yoga Basics class on Thursdays for several months now. That's her with her two daughters, Mia and Mara (they are about THE cutest lil' things ever). I'm excited for you to get to know this dynamic yoga teacher. AND she'll aslo be teaching our very first Rock Your Vinyasa next month (details below) and will co-teach a 6:30 a.m. Power Hour yoga class coming up next month. If you haven't taken a class with Meghan yet I highly encourage you to do so!

 

True religion is real living; living with all one’s soul, with all one’s goodness, all one’s honesty. Albert Einstein

Namaste Everyone! My name is Meghan Skirha and I am honored to be considered a guide to your personal yoga journey. My goal is to impart to you, the joy and fulfillment yoga offers as well as the enlightenment one can experience each and every time you come to the mat. Plus, these workouts Rock!

 

My love for moving meditation grew out of the experimentation with variant dance forms, in both the performance and tutorial roles.  The formative challenge of choreographing the magical flow of movement sequences to music and coupling one’s spirit with their biomechanics drove me to be a lifelong student of physical expression. 

 

When academia/life/love/family led me to a direction apart from dance, it was only natural to seek out a continued energetic yet thoughtful movement.  YAY YOGA!   I immersed my toe in the waters, dabbled as it were, but did not find my diving off point until I traveled to Japan.  Then, with a nudge from a dear friend, I jumped in!  Head over heels, heels over head, or whatever asana was required.  After all, Yoga gives you nimbleness.

 

Being the stranger in a strange land taught me how difficult it can be to achieve acceptance.  Yoga was indiscriminate in that it accepted all, no matter your nationality, sex, ethnicity or belief system.  Also, living abroad availed me to a great influx of international mentors.  Their variant philosophies and unique styles imprinted upon me the belief that yoga isn’t to be approached as a cookie cutter form of movement.  It is a sanctuary of self manifestation that allows for a steadied mind in a world of stressors and day to day chaos.  Yoga gives you peace.

 

While pregnant with my first daughter, I practiced prenatal yoga on a nearly daily basis.  The experience deepened the spiritual side of my practice and intensified the bond between a mother and her child. Plus, her downward dog is perfect!  Yoga gives you patience.

 

Upon returning to California from Japan, I continued to experiment with the westernized forms of yoga in an attempt to find a niche to call my own. I began faithfully practicing at Harmony Yoga in Redondo Beach as it presented a physical challenge, a community of mutual appreciation, and the sense of aligned goal attainment.  Yoga gives you commitment.

 

Inspired by the eclectic cultural and musical flow classes while studying under Chappy and Najla, I passionately elevated my personal yoga practice and as I stretched to find the next physical, spiritual or intellectual level, felt exultant by the possibilities this journey might bring. Yoga gives you motivation.

 

When Harmony decided to offer a teacher training program, I leapt at the challenge.  I would rise to the ascent, and as I embraced this opportunity, I knew I had chosen something that is internally fulfilling and yet expressively giving to others. Yoga gives you humanitarianism. I wanted to breathe, sleep, eat and do as much yoga as possible, and like a sponge, I soaked it all up and was officially certified in the Fall of 2010.  And…

 

yep, you guessed it, well into my second pregnancy!

Yoga gives you confidence. After performing bakasana to tripod headstand (one of my most feared asanas!) for a final grade and then continuing to practice inversions and arm balances while well into my third trimester and with severely compromised center of gravity, one has to kind of laugh in the face of labor…..okay smile then?

After becoming certified, life brought me to Lexington, KY, where I live with my husband and two daughters (did I mention yoga gives you patience?) and am proud to join the talented teachers at Barefoot Works.

Much like people, the diversity of yoga was something that caught my attention and immediately attracted me to the practice. A firm believer that yoga is a personal and individualized journey, I am both appreciative of and receptive to all kinds of styles and forms.  Yoga gives you open-mindedness.

 

My own practice and yoga style is most greatly influenced by Vinyasa flow and I am exhilarated by the creation of dynamic, uplifting sequences by which to inspire my students. My classes are energetic and musically infused, each a little different from the last or the next. New and seasoned yogis are welcome as modifications are always offered and encouraged. I strive to make all yoga practitioners feel safe, comfortable and scrutiny-free irrespective of where you are in your life or in your practice. (You too mothers-to-be, I am knowledgeable and capable of modifications for the pregnant body, did you forget yoga got me through it twice?) Yoga gives you perseverance.

Come to class prepared to sweat and smile and hopefully leave feeling a little bit inspired. And if you don’t, that’s okay too; there is still the nimbleness, peace, commitment, humanitarianism, confidence, open-mindedness, motivation, and perseverance; you get to take it with you.  And of course, don’t forget the sweat!

See you on the mat!

 

Calling all music and flow lovers! Join Meghan Skirha at Barefoot Works Yoga for a sweaty, creaitve, dynamic, rock your socks off vinyasa flow practice. We'll get movin' and a groovin' to some pumping music as we sweat and challenge ourselves on the mat. Expect to push to your limits with funky, flowing sequences, arm balances, and maybe an inversion or two. Bring a towel and expect to work hard. Funky flow + fantasitc music + fun time yogis for only $15. Not suitable for beginners. Friday, September 14, 6:00 - 7:30 p.m.

 



my world + this weekend

Welcome Friday.

Welcome Friend.

I've got so much swirling around over here in my head.

And in my heart.

I've got about 19,001 things I want to write about.

Like how I'm still recovering from the yuckiness I picked up in Mexico.

Like how my body feels different.

I want to tell stories about the darker, shadow side of my yoga self.

In particular one story that Andy and I learned a lot from.

I want to tell you how amazed I am by the latest group of yoginis to graduate from my 200 hour yoga teacher training. How brilliant they are. How they inspire me to want to be a better teacher. I want to tell you about Jen and how she is breaking the mold and chasing her heart's desires.

I want to tell you how fantastic the completion of my life coaching training was. How awesome it was to be part of a beautiful, like minded group that's dedicated creating and living a life by their design. I want to tell you how this time has rocked my world in ways I'm still waking up to.

I want to tell you about the push/pull I feel about diving into coaching. How excited I am. How primed I am. How I really do believe I'm made for this and how I've already been doing this thing called coaching through my teaching and writing (thank you Mia for shining a light on that).

I want to tell you about all the ideas I have for Barefoot Works, the treehouse. And how thankful I am for the awesome teachers I am blessed to have supporting me and our students at said treehouse.

I want to tell you about the cowboy boots I want to buy.

New dishes I want to replace.

New dreams that are coming true.

Adventures Andy and I are planning.

And our dogs. How cute are they?

It's a lot.

Instead I want to share something else I'm pumped about.

The manual I had printed.

The pink binder and new gel pens I just bought.

And the fact that I get to participate in a training this weekend led by a fave,

Miss Leeann Carey.

Leeann will be teaching our Saturday group class at 9:15. Hip, hip, hooray!

The Sunday 10:30 class is canceled.

Sunday 4:00 class is on, subbed by Laura Whitaker.

You can still join in on the fun with Leeann. Here are some deets:

Each segment (descriptions below) is $59 and are as follows:

Friday: 5pm -9pm
Sat: 11am - 3pm or 4pm - 8pm (these are adjusted times from our typical schedule)
Sun: 9am - 1pm or 2pm -6pm

I highly recommend Friday for sure and Saturday. If you take only Sunday then you will have missed all of the foundational information from Friday. Leeann will probably end a bit early on Sunday so the 2nd Sunday segment is not recommended.

You can register for the segments on our website or simply show up a little early tomorrow and pay Leeann when you are there.

Friday, 5 - 9pm
Observation Skills - This includes learning how to look at your students using the propping, collapsing and yielding metric, form and function rule, range of motion.
Inquiries - Proprioception test and breathing patterns.
Physio-emotional assessment tools.

Saturday, 9 – 1pm
Understanding which pose best teaches us about a specific condition.
Pose breakdown using observation skills with other students and applying strategic prop placement.

Saturday, 2pm – 6pm
Pose modifications to address unique needs for therapeutic results.
Yāpana yoga class.
Sunday, 9 - 1pm
Continue pose breakdown using observation skills with other students and applying strategic prop placement.
Continue pose modifications to address unique needs for therapeutic results.

Sunday, 2pm – 6pm
Breathing: Brhmana and Lanhana and organic explorations in relation to poses and the diaphragm(s) Ethical Inquiries - how to teach who is in front of you.

*Segments are designed for those that want education on a portion of the training and are priced in an affordable manner. Although the total of the 5 segments are less than the $445 rate, in order to receive a certificate of completion you must complete all segments of the training and pay a $150 certification fee on top of the 5 segment total (which comes to a total of $445).

leeann carey coming to lexington!

I'm so very delighted that Leeann Carey is coming back to Lexington December 9-11. Big yay! This weekend is a must for yoga teachers and students wanting to dive deeper into their yoga practice.

If you haven't experienced Leeann's awesomeness then you can get a small taste here with her videos. And you can read some really insightful articles here too.

Happy to say that the early bird registration has been extended until Dec. 1 Click here to register.
We've also added an option so that folks that can't commit to three days can still come get the yoga love. Come and enjoy a day or two for $150 per day. If you want to do this please let me know and bring cash or check (made to Leeann Carey Yoga) when you come. Easy peasy!

Below is the general outline although it may vary a bit depending on how the flow of the training is going:


Friday, 9am - 6pm: Intro to Yaapana Yoga, Purpose, Practice, DOING, BEING, STILL (Strong static and Relaxing poses held with support, and Savasana) Holding Patterns, Safe Alignment Skills, Key Positioning Skills

Saturday 9am - 6pm: Pose breakdowns/Modifications for therapeutic results, "DOING" standing poses, Pose breakdowns/Modifications for therapeutic results, "DOING" Backbend Poses, "DOING" Inverted Poses, "DOING" Seated Poses

Sunday, 9am - 6pm: Pose breakdowns/Modifications for therapeutic results, "BEING" Standing Poses, "BEING" Backbend Poses, "BEING" Inverted poses
Pose breakdowns/Modifications for therapeutic results, "BEING" Seated Poses, "BEING" Prone Poses, "STILL" Savasana, Yaapana sequencing and Class Mapping

*Manual not included if only taking a segment of the training.*

I'm so excited about stepping onto my yoga mat and being a student for three whole days. Whhheeee!

Local students, we won't be having class the 10th and 11th. Us yoga teachers need time to hone our teaching skills so we can be even better teachers to you. :)